- HEALTH TRACKER
The following guidelines are the current exercise and physical activity findings for children and adolescents.
Children ages 5-11
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
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?
So what do I do?
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
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