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Physical Activity (click to download PDF)
Physical activity is an important part of staying healthy. The following information is largely adapted from the Department of Health and Human Services publication entitled “Physical Activity Guidelines for Americans”.
The key guidelines from that publication are as follows:
The following table, also adapted from the HHS publication provides examples of the types of exercise in each category
Type of Physical Activity | Preschool Children | School-Aged Children | Adolescents |
---|---|---|---|
Aerobic | Games such as tag or follow the leader Playing on a playground Tricycles of bicycle riding Walking, running, skipping, jumping, dancing Swimming Playing games that require catching, throwing and kicking Gymnastics or tumbling | Brisk walking Running Bicycle riding Active recreation such as hiking, riding a scooter, swimming Playing games that require catching and throwing, such as baseball and softball Jumping rope Cross-country skiing Sports such as soccer, basketball, swimming, tennis Martial arts Vigorous dancing | Brisk walking Running Active recreation such as kayaking, hiking, swimming Playing games that require catching and throwing such as baseball and softball House and yard work such as sweeping and pushing a lawn mower Some video games that include continuous movement Jumping rope Cross-country skiing Sports such as soccer, basketball, swimming, tennis Martial art Vigorous dancing |
Muscle strengthening | Games such as tug or war Climbing on playground equipment Gymnastics | Games such as tug of war Resistance exercises using body weight or resistance bands Rope or tree climbing Climbing on playground equipment Some forms of yoga | Games such as tug of war Resistance exercise using body weight, resistance bands, weight machines, hand-held weights Some forms of yoga |
Bone strengthening | Hopping, skipping, jumping Jumping rope Running Gymnastics | Hopping, skipping, jumping Jumping rope Running Sports that involve jumping or rapid change in direction | Jumping rope Running Sports that require jumping or rapid changes in direction |
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