Exercise is one of the best ways for children and teens to stay healthy and maintain an optimal weight. According to the guidelines set by the American College of Sports Medicine, children and teenagers ages 6-17 should be getting 60 minutes a day of moderate to vigorous activity, mostly aerobic exercise such as running, biking, or swimming.
It is also recommended to incorporate muscle and bone-strengthening exercises three times a week. A well-designed and supervised resistance training program can be safe and effective for children and adolescents.
Most healthy children and teens should not have restrictions on exercising if they have guidance to perform the exercises safely. However, anyone with medical issues or concerns should consult with a doctor before exercising.
Less Time on The Screen, More Time Moving
Besides the health benefits of exercise itself, getting more physical activity often means less screen time and less time spent being sedentary. Benefits of exercise include maintaining a healthy weight, better bone and heart health, and a reduced risk of depression. The more children exercise, the stronger their muscles and bones become, which can lessen the risk of injury.
Make It Fun
Exercise for children and teens should be something they enjoy that is developmentally appropriate. Whether it be an organized sport, playing at the playground, gymnastics class, or playing tag at recess, the more your child enjoys it, the more they are likely to do it! Finding activities that children and teens can do with friends or family can also encourage physical activity. Adolescents who are not used to physical activity should start with shorter, less challenging intervals of exercise and work up to longer, more vigorous activities.
Staying Healthy
Finding a physical activity that is fun, engaging, and sustainable is key to keeping kids active, which can help keep their weight in a healthy range. Kids can get their 60 minutes by biking with friends, swimming, playing hopscotch, dancing, or partaking in any physical activity they enjoy! Other exercises that build muscle and bone strength can also be very beneficial. Kids can grow stronger by including jumping, climbing, and lateral movements into their activities.
Finding an activity that your child enjoys and can do consistently can make fitting in exercise easy!
Valley Health LifeStyles
Valley Health LifeStyles, a medically supervised fitness center, offers weekly exercise classes for children ages 6-15. Your child can stay fit doing Kids’ Fitness class, pickleball, swimming, yoga, Zumba, and more! Call 201-316-8439 for pricing and schedules.
About the Author
Jessica Walsh
Jessica is the Supervisor of Medical Fitness at Valley Health LifeStyles, as well as a fitness instructor.
