Physical activities for Children

To stay healthy or to improve health, like adults, children need physical activities. Children who don’t get enough physical activity are at a greater risk of becoming overweight or obese.

Children are recommended to do 60 minutes (1 hour) or more of physical activity each day. Spend most of that hour in moderate- or vigorous–intensity aerobic activities. Make sure to get vigorous-intensity aerobic activity on at least three days of the week, and include muscle-strengthening and bone strengthening activities on at least three days of the week.

1. Aerobic Activity

Aerobic activity should make up most of your child’s 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week.
Aerobic exercises help strengthen your child's heart and lungs. It also help reduce the risks of developing cardiovascular disease and cancer when they get older. Regular aerobic exercise also seems to help asthmatic children breathe more easily and need less medication.

2. Muscle Strengthening
Include muscle strengthening activities, such as gymnastics or push-ups, at least 3 days per week as part of your child’s 60 or more minutes.
Muscle-strengthening activities are not just for adults. Strength training can put your child on a lifetime path to better health and fitness. Stronger muscles also help kids perform household chores, avoid injuries and improve sports performance. To pique your child’s interest in exercise, be creative. Fun activities can increase your child’s enthusiasm for muscle strengthening.

3. Bone Strengthening
Include bone strengthening activities, such as jumping rope or running, at least 3 days per week as part of your child’s 60 or more minutes.
Bone Strengthening Exercise is really important for keeping your children’s bones strong and an active childhood will help to build bones and prevent osteoporosis in later life.

Strong bones are essential for long-term health and well-being. One good reason to make sure your kids are building strong bones is to lower their chances of developing osteoporosis in later life. Osteoporosis is the fragile bone disease that causes painful, disabling fractures.