Q&A: Exercise Guidelines for Kids
By Mary Ellen Ulmer, MD
Pediatrics, Primary Care
Beaverton Office
THE PORTLAND CLINIC ANSWERS YOUR QUESTIONS
Q: HOW MUCH EXERCISE DO KIDS NEED FOR GOOD HEALTH?
A: The Centers for Disease Control and Prevention (CDC) recommends a full hour of physical activity every day for children and teenagers - and that's a minimum. More is better.
Q: WHY DO KIDS NEED SO MUCH MORE ACTIVITY THAN ADULTS DO?
A: Your kids will build most of their bone mass in the first 20 years of their lives. Vigorous activity encourages their bones to take up as much calcium as possible to protect them from osteoporosis when they're older. The early years are important for building muscle fiber and aerobic capacity, too. But the most important thing your kids are building with all that exercise is a healthy habit. People who establish that habit in childhood are much more likely to stay healthy, active and energetic for the rest of their lives.
Q: WHAT TYPES OF ACTIVITY DO KIDS NEED?
A: Kids need a balance of activities that focus on building three things: aerobic capacity, strong muscles and strong bones.
Q: HOW MUCH AEROBIC ACTIVITY DO THEY NEED?
A: Moderate-intensity aerobic activity (like brisk walking) or vigorous activity (like running) should take up most of the 60 minutes each day, with vigorous activity taking place at least three days a week.
Q: WHAT IS THE RECOMMENDATION FOR MUSCLE-STRENGTHENING ACTIVITY?
A: Kids should work in muscle-building activities three days a week as part of the 60-minute total. Little kids can build muscle by winging on monkey bars or doing somersaults and handstands. Teens and pre-teens can do push-ups, sit-ups, light weight-lifting or gymnastics.
Q: WHAT ARE SOME EXAMPLES OF BONE-STRENGTHENING ACTIVITIES?
A: Hopping, skipping, jumping rope, and sports like basketball, tennis and volleyball are all great for building bones. Kids should get some kind of bone-strengthening activity at least three days a week as part of their 60-minute total.
Q: MY TEENAGERS HAVE NEVER BEEN ACTIVE. HOW CAN WE CHANGE NOW?
A: Call a family meeting and announce that you're all going to make some changes to get healthier. Tell the kids that they now need to earn their "screen" time - time on computers, TV and video games - by completing 60 minutes of physical activity each day (four 15-minute segments is fine). Ask about their activity at dinner, and record it on a chart. And be sure to set a good example yourself.
GET MORE IDEAS AT: WWW.CDC.GOV/PHYSICALACTIVITY/EVERYONE/GUIDELINES
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