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Staying Active Helps!

Get moving!

Being active when you play is important.  Whether it is playing hide and seek, tag, dance or gym class, bike riding, jump rope, hop-scotch, soccer, gymnastics, baseball, football, jumping, hopping, running, swimming, skating, or on the playground, being physically active is important for everyone.  Playing board games, puzzles, and coloring are important too but are less active.  Getting a balance of both types of play will help your body and mind grow and be healthy. 

 

Benefits of exercise:

  1. Stronger bones
  2. Stronger muscles
  3. Leaner body
  4. Healthy attitude and smarter too!
  5. Better skin
  6. Help lower cholesterol
  7. Reduce the risk of developing type 2 diabetes

How much do I need?

Everybody needs to get some exercise every single day, even children.  The U.S. Department of Health and Human Services (HHS) issues the Physical Activity Guidelines for Americans.  Children over 6 years and adolescents up to 17 years should get 1 hour (60 minutes) or more of physical activity every day, according to HHS.

  1. Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least 3 days a week.
  2. Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days of the week.
  3. Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days of the week.

It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.

 

Children with disabilities and special needs also need exercise.  Work with the child's health care provider to identify the types and amounts of physical activity appropriate for them. When possible, these children should meet the guidelines for children and adolescents—or as much activity as their condition allows. Children and adolescents should avoid being inactive.

 

Sources:  http://www.health.gov/paguidelines/guidelines/summary.aspx, http://iweb.aahperd.org/naspe/pdf_files/brochure.pdf