Brisk walking Bicycle riding stationary or road bike Housework and yard work

Brisk walking bicycle riding stationary or road bike

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Brisk walking Bicycle riding (stationary or road bike) Housework and yard work, such as sweeping or pushing a lawn mower Games that require catching and throwing, such as baseball and softball Vigorous- intensity aerobic Active games involving running and chasing, such as tag Bicycle riding Jumping rope Martial arts, such as karate Running Sports such as soccer, ice or field hockey, basketball, swimming, tennis Cross-country skiing Active games involving running and chasing, such as flag football Bicycle riding Jumping rope Martial arts, such as karate Running Sports such as soccer, ice or field hockey, basketball, swimming, tennis Vigorous dancing Cross-country skiing
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What are Muscle-Strengthening Activities? Activities that make muscles do more work than usual activities of daily life Activities that can be part of unstructured play Climbing trees Playing tug-of-war Activities that can be structured Push-ups, pull-ups Working with resistance bands Lifting weights
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Types of Muscle-Strengthening Activities Type of Physical Activity Age Group Children Adolescents Muscle-strengthening Games such as tug-of- war Modified push-ups (with knees on the floor) Resistance exercises using body weight or resistance bands Rope or tree climbing Sit-ups (curl-ups or crunches) Swinging on playground equipment/bars Games such as tug-of- war Push-ups and pull-ups Resistance exercises with exercise bands, weight machines, hand- held weights Climbing wall Sit-ups (curl-ups or crunches)
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What Are Bone-Strengthening Activities? Activities that produce a force on the bones that promotes bone growth and strength, such as jumping Activities that are especially important for young people because the greatest gain in bone mass occur during the years just before and during puberty
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Types of Bone-strengthening Activities Type of Physical Activity Age Group Children Adolescents Bone-strengthening Games such as hopscotch Hopping, skipping, jumping Jumping rope Running Sports such as gymnastics, basketball, volleyball, tennis Hopping, skipping, jumping Jumping rope Running Sports such as gymnastics, basketball, volleyball, tennis
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How Are the Guidelines for Youth Different from the Guidelines for Adults? Take into consideration natural activity patterns of children All episodes of moderate- or vigorous-intensity activities count toward daily requirement Unstructured active play can provide all three types of physical activity Daily physical activity required Specify need for bone- strengthening activities and vigorous-intensity activities each week
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Meeting the Guidelines Getting and Staying Active
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How Physically Active Are High School Students? * Were physically active doing any kind of physical activity that increased their heart rate and made them breathe hard some of the time for a total of at least 60 minutes/day during the 7 days before the survey.
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  • Spring '16
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