How much time should be devoted to aerobic, muscle-strengthening, and bone-strengthening activities?
Time should be devoted to aerobic, muscle-strengthening, and bone-strengthening activities as follows:
Aerobic: Most of the 60 or more minutes per day should be either moderate- or vigorous-intensity aerobic physical activity. Vigorous-intensity physical activity should be included at least three days per week.
Muscle-strengthening: Include muscle-strengthening physical activity on at least three days per week as part of the 60 or more minutes of daily physical activity.
Bone-strengthening: Include bone-strengthening physical activity on at least three days per week as part of the 60 or more minutes of daily physical activity.
What are examples of aerobic activities?
Activities should be age-appropriate, enjoyable, and offer variety. Activities through which students increase their respiration or heart rates or become fatigued after engaging in the activity for several minutes are all aerobic activities. Basically anything counts, as long as it is done at a moderate- or vigorous-intensity for at least ten minutes at a time. Age-appropriate examples include:
Active recreation, such as hiking, skateboarding, rollerblading
Brisk walking or jogging
Active games that involve running and chasing
Sports, such as field hockey, basketball, swimming, tennis, or gymnastics
Active recreation, such as canoeing, hiking, skateboarding, rollerblading
Bicycle riding (stationary or road bike)
Yard work, such as raking or pushing a lawn mower
Martial arts, such as karate
Sports, such as tennis or field hockey and sports that require catching and throwing, such as baseball, softball, and volleyball
What are examples of muscle-strengthening activities?
Muscle-strengthening activities should be done at least three days per week and should work all the major muscle groups of the body. To gain health benefits, muscle-strengthening activities need to be done to the point where it is hard to do another repetition without help. A repetition is one complete movement of an activity. Age-appropriate examples include:
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
Swinging on playground equipment/bars
Resistance exercises with exercise bands, weight machines, or hand-held weights
What are examples of bone-strengthening activities?
Bone-strengthening exercises should be done at least three days per week. Age-appropriate examples include:
Games, such as hop-scotch
Hopping, skipping, or jumping
Sports, such as gymnastics, basketball, volleyball, or tennis