How Much Exercise Does My Child Really Need?

This question comes up a lot when I work with families. 

How much exercise do our kids really need?

Here are the National Guidelines:

Children and adolescents should have 60 minutes =(1 hour) 

or more of physical activity DAILY!

•  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
• 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.
• 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.

Source: U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. Washington, DC: U.S. Department of Health and Human Services; 2008.

The bottom line is that we want our kids moving EVERY DAY - more than what they do at school. As parents, it is easy for us to say that our kids exercise enough at school but the reality is that they don't. Unfortunately, PE is not yet a priority in schools so it is our responsibility to provide additional opportunities for our kids to move.

When I work with families, I ask them to focus on increasing the amount of physical activity outside of the school day. Here are some ideas:

• Walk or bike to school
• If school is too far, drive part way and walk the rest of the way
• Enroll in organized sport programs (there are so many levels now from non-competitive to highly competitive)
• City Parks and Recreation departments have great programs that are reasonable priced! This is great way to try something new...
• Talk to your school PTA about a walking or running club that takes place before school. Incentive kids for every lap or mile.
• Make family time ACTIVE! Go for a hike, bike ride or walk in the neighborhood.
• Suggest non-traditional sports like fencing, rock climbing, ice skating and hockey.
• Consider buying an inexpensive pedometer that records step and encourage them to work up to 10,000 steps a day.

Reminders: 
1) 60 minutes a day is the goal. It is okay if you child is not htere yet - encourage them to start at 20 minutes a day for 7 days, then 30, then 40 etc.
Also, exercise can take place in 10 minute increments. This makes it easier to achieve a goal

2) Exercise is not an option. This is what I say to my kids and my students "Which activity are you going to do" or "What are you going to do to get your exercise today?"