The goal of exercise for children and adolescents is to develop motor skills and healthy habits. It can improve cardiopulmonary function, build stronger muscles and bones, and enhance cognitive function, concentration, and academic performance.
Exercise can be categorized into three types to ensure balanced development for children
- Aerobic exercise:
Aerobic exercise refers to low-intensity, long-duration, rhythmic, and sustained movement of large muscles. Examples include running, skipping rope, swimming, cycling, and dancing. Lasting 10 to 30 minutes can improve cardiopulmonary function.
- Muscle-strengthening exercise:
It enhances the mobility of limbs and joints, such as the legs, hips, back, abdomen, chest, shoulders, and arms. Children and adolescents can build muscle strength through games, ball games, tug-of-war, and resistance bands.
- Bone-strengthening exercise:
Bones are a fascinating tissue. If you apply some stress, they grow better. It is recommended that children engage in running and jumping exercises to stimulate bone growth, such as running, basketball, skipping rope, and hopscotch.
How much exercise do children need?
- Preschoolers (ages 3-5): It's recommended to go beyond outdoor activities like ball-tossing, cycling, tricycles, and chase games. Incorporate jumping and tumbling activities to strengthen bones. We recommend a combined three hours of light, moderate, and vigorous-intensity activity daily. This is just the right amount for children in their energetic growth phase.
- Children and adolescents (ages 6-17): We recommend at least one hour of moderate-to-high-intensity exercise daily. Include at least three days of aerobic exercise, at least three days of strength training, and at least three days of bone-strengthening exercise per week.
Preschoolers
Aerobic exercises for preschoolers include: imitation games, traffic lights, tag, playing on the playground, riding a tricycle or bicycle, walking, running, hopping, sliding, dancing, swimming, gymnastics, or tumbling.
Strengthening exercises for preschoolers include: tug-of-war, climbing on playground equipment, and gymnastics.
Bone-strengthening exercises for preschoolers: Playing with hopping on one or both feet.
School-age
Moderate aerobic exercise for school-age children: Brisk walking, cycling, outdoor recreation (walking, scooters, swimming); playing games that require throwing and catching, such as baseball or softball.
High-intensity aerobic exercise for school-age children: running, cycling; outdoor games that involve running or chasing, such as tag and football; skipping rope, cross-country skiing, soccer, basketball, swimming, tennis, martial arts, and vigorous dance.
Strengthening exercises for school-age children: Tug-of-war, autologous resistance exercises (e.g., sit-ups, push-ups) or resistance bands, climbing rope ladders, climbing on playground equipment, and some forms of yoga.
Bone-strengthening exercises for school-age children: Various exercises that require jumping and tumbling.
Moderate aerobic exercise for teenagers: brisk walking, cycling, outdoor recreation (hiking, canoeing, swimming); playing games that require throwing and catching, such as baseball or softball; housework or yard work, such as mopping; and some mobile games that require continuous motion.
High-intensity aerobic exercise for teenagers: running, cycling, outdoor games that involve running or chasing, such as football, skipping rope, cross-country skiing, soccer, basketball, swimming, tennis, martial arts, and vigorous dance.
Strengthening exercises for teenagers: tug-of-war, autoresistance exercises (e.g., sit-ups), resistance bands, heavy weights, lifting dumbbells or handheld weights, and some forms of yoga.
Bone-strengthening exercises for teenagers: skipping rope.