Exercise and Children
Exercise is an important part of keeping children healthy. Encouraging healthy lifestyles
in kids and teens is vital for when they grow older. Habits that are learned in childhood
are more likely to stay with them into adulthood. Some changes in lifestyle can be
hard to make the older a person gets. The best way to promote a healthy lifestyle
is for the whole family to be involved.
Creating an exercise plan
Daily exercise is a fun way to share activity with family and friends. And it helps
create good heart-healthy habits. The guidelines below can help you and your child
plan activities:
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Children ages 3 to 5. They should be physically active throughout the day. This can include being active
when they play. They should move and be active in a variety of activities. Examples
are bicycle or tricycle riding, throwing games, and hopping, skipping, and jumping.
This helps growth and development.
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Children ages 6 to 17. They should do at least 60 minutes of moderate to vigorous physical activity each
day. This should include aerobic exercise. Examples are bicycling or jumping rope.
They should do bone-strengthening activities. These include running or jumping. And
they should do muscle-strengthening activities. Examples are climbing or resistance
exercises. These all help to maintain good health and fitness. And it helps kids stay
at a healthy weight as they grow.
Even doing low-to-medium intensity activities for as little as 30 minutes a day can
be helpful. These activities include:
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Walking
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Climbing stairs
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Dancing
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Home exercise
Tip
Limit your child’s screen time. This includes cell phones, tablets, TV, video games, and computers. Replace these
with activities that need more movement.
Aerobic activity
Regular aerobic activity increases a child’s ability for exercise. It can help prevent
heart disease and type 2 diabetes and help lower blood pressure. Aerobic means activities
that raise the heart rate and breathing rate.
Make sure your child drinks fluids often during physical activity. This is to prevent
too much water loss from the body (dehydration). Have them drink several glasses of
water or other fluids with no added sugar after the physical activity is done.
Examples of aerobic activities include:
Benefits of regular physical activity
These are just some of the benefits of physical activity:
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Improves blood flow throughout the body
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Keeps weight under control
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Improves blood cholesterol levels
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Prevents and manages high blood pressure
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Prevents bone loss
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Boosts energy level
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Releases tension
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Improves the ability to fall asleep quickly and sleep well
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Improves self-image
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Helps manage stress
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Counters anxiety and depression
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Increases enthusiasm and optimism
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Increases muscle strength
When to talk to a healthcare provider
Exercising on a regular basis is part of a healthy lifestyle. But some children may
exercise too much. Talk with your child’s healthcare provider if:
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Your child begins losing weight and falls below expected growth patterns
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Exercise gets in the way of other normal activities, including school