Teen and Childhood Obesity

The following guidelines are the current exercise and physical activity findings for children and adolescents.

Children ages 5-11
Minimum - Accumulate at least 60 minutes of age appropriate Physical Activity on ALL, or most days of the week.

Ideal - Accumulate more than 60 minutes, and up to several hours per day, of age and developmentally appropriate activity. Some periods lasting 10-15 minutes or more and include Moderate to Vigorous activity with brief periods of rest and recovery.

Adolescents ages 12-19
Daily physical activity as part of play, games, sport, work, transportation, recreation, physical education, or planned exercise, with the family, in school, or through the community for 30-60 minutes/ day.

Part of this activity should be vigorous in nature at least 3 times per week for at least 20 minutes in duration. Extended periods of inactivity are inappropriate for children and adolescents!

Great!!! What does it mean and how do I interpret it?
First, exercise is different than physical activity. Physical activity is movement. Examples of physical activity include walking up stairs to get a book back, walking to the car, walking to school, etc. Exercise is more structured with definite start and end points. Exercise is also typically more intense (moderate to vigorous).

So what do I do?
First, throw the guidelines out the window. If you or your child is struggling with weight you are probably not meeting them and though lovely, goals cannot be achieved tomorrow and THAT IS OK!!!. There is a lot you can do, but to start simply do something! The hardest step is the first one. Start by trying to get more physical activity into your day. For instance, walk where and when you can. If you or your child is extremely sedentary, it may simply mean walking to get ALL your or their own snacks from the fridge.

Second, and this is especially true for younger kids, TURN OFF THE TV, computer and video games!!! Anything else they choose to do will burn more calories than TV, Computer or Video Games. They should have or be involved in a combined MAX time of 1 hour of TV, Computer and/or Video Games a day.

Third, GO OUTSIDE!. It is easier to burn calories outside vs. inside. 

Fourth, accept that it will not be easy. If you/your child does not enjoy physical activity or exercise now, the key to long term success is so find some they do like; keep in mind that this meas you and your child may need to look for activities you enjoy. Is it karate, dancing, lawn care, pet walking, strength training or a variety of other activities? There are lots of ways to exercise so start looking, knowing that you will find more you dislike than like.

Cardiovascular/Aerobic activity is often the easiest, with less instruction needed. With this said, cardiovascular activity IS NOT more or less important than strength training.

Sample Cardiovascular Recommendations

Beginner
Pick an activity your child likes and do it for 5-10 minutes, 3 times a day, 5-7 days a week.

Intermediate
Pick an activity your child likes like and do it for 10-20 minutes twice a day for 5-7 days a week.

Advanced
Pick an activity your child likes like and do it for 30-60 minutes 1-2 times a day for 5-7 days a week.

Next >> Resistance or Weight Training Guidelines

This information has been provided by Christopher Kist, HFI, and Renee M Jeffreys, MS, RCEP, who are both Clinical Exercise Physiologists at Cincinnati Children's Hospital Medical Center. Please visit the Cincinnati Children's Hospital Medical Center and the Surgical Weight Loss Program for Teens at Cincinnati Children?s Hospital Medical Center