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RRSC Fun Fitness for Youth Resource Guide
Made possible by the generous support of The Sports Clubs of NM
On this page, we summarize some key findings from Chapter 3 (Active Children and Adolescents) of the new Physical Activity Guidelines for Americans (PAG) from the US Department of Health and Human Services.
One of the most important considerations in achieving 60 minutes a day of physical activity is that the 60 minutes can be cumulative. It does not have to be 60 minutes in one block, but rather, for example, it can be three blocks of 15, 35 and 10 minutes. In addition, it can be 90 minutes one day and 30 minutes the next.
Key Guidelines for Children and Adolescents
- Children and adolescents should do 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. Aerobic activities are those in which young people rhythmically move their large muscles. Soccer, running, hopping, skipping, jumping rope, swimming, dancing, and bicycling are all examples of aerobic activities. Aerobic activities increase cardio-respiratory fitness.
- 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. Muscle-strengthening activities make muscles do more work than usual during activities of daily life. This is called “overload,” and it strengthens the muscles. Muscle-strengthening activities can be unstructured and part of play, such as playing on playground equipment, climbing trees, and playing tug-of-war. Or these activities can be structured, such as lifting weights or working with resistance bands. Consult a qualified professional before initiating weight training for youth and read this report from the Mayo Clinic.
- 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. Bone-strengthening activities produce a force on the bones that promotes bone growth and strength. This force is commonly produced by impact with the ground. Running, jumping rope, basketball, soccer, tennis, and hopscotch are all examples of bone strengthening activities. As these examples illustrate, bone-strengthening activities can also be aerobic and muscle-strengthening.
- 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.
Source: http://www.health.gov/paguidelines/guidelines/chapter3.aspx. |
Examples of Moderate- and Vigorous-Intensity Aerobic Physical Activities and Muscle- and Bone-Strengthening Activities for Children and Adolescents
Type of Physical Activity |
Age Group
Children |
Age Group
Adolescents |
Moderate–intensity aerobic |
- Active recreation, such as hiking, skateboarding, rollerblading
- Bicycle riding
- Brisk walking
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- Active recreation, such as canoeing, hiking, skateboarding, rollerblading
- Brisk walking
- Bicycle riding (stationary or road bike)
- Housework and yard work, such as sweeping or pushing a lawn mower
- Games that require catching and throwing, such as baseball and softball
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Vigorous–intensity aerobic |
- Active games involving running and chasing, such as tag
- Bicycle riding
- Jumping rope
- Martial arts, such as karate
- Running
- Sports such as soccer, ice or field hockey, basketball, swimming, tennis
- Cross-country skiing
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- Active games involving running and chasing, such as flag football
- Bicycle riding
- Jumping rope
- Martial arts, such as karate
- Running
- Sports such as soccer, ice or field hockey, basketball, swimming, tennis
- Vigorous dancing
- Cross-country skiing
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Muscle-strengthening |
- Games such as tug-of-war
- Modified push-ups (with knees on the floor)
- Resistance exercises using body weight or resistance bands
- Rope or tree climbing
- Sit-ups (curl-ups or crunches)
- Swinging on playground equipment/bars
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- Games such as tug-of-war
- Push-ups and pull-ups
- Resistance exercises with exercise bands, weight machines, hand-held weights
- Climbing wall
- Sit-ups (curl-ups or crunches)
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Bone-strengthening |
- Games such as hopscotch
- Hopping, skipping, jumping
- Jumping rope
- Running
- Sports such as gymnastics, basketball, volleyball, tennis
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- Hopping, skipping, jumping
- Jumping rope
- Running
- Sports such as gymnastics, basketball, volleyball, tennis
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Note: Some activities, such as bicycling, can be moderate or vigorous intensity, depending upon level
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Click here from some more great family exercise activities!!!
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