Exercise recommendations for children and teens

Recommendations apply to healthy children and adolescents who have no contraindications for physical activity. If possible, children and adolescents with disabilities should be physically active with health benefits, and assistance should be provided in choosing forms of exercise. The recommendations apply to all children and adolescents regardless of gender.

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This is how kids stay active

Movement should be possible for all children and adolescents in an age-appropriate manner. For young people, forms of movement should last at least ten minutes at a time.

To promote health, children and adolescents should

Be physically active for at least 60 minutes every day at at least moderate intensity;
Perform muscle strengthening and strengthening movements at least three days of the week;
In addition to implementing activities that improve coordination and maintain mobility.

If sedentary activities last longer than 60 minutes, short units of movement in between are recommended

Forms and intensity of movement

Movement means physical activities that involve large muscle groups. Age-appropriate movement means considering different developmental stages when designing physical activity offerings. Medium density means you can still talk but not sing while moving. Higher density means that only short exchanges are possible.

Muscle strengthening movement means physical activities in which your body weight (such as push-ups), weights, or other aids (such as Thera-Band) are used as resistance. Bone-strengthening movements are understood to mean repetitive physical activities that work over body weight (such as bouncing, running, and aerobic exercise).