Posted by NHS Choices on June 10, 2015 · Leave a Comment
How much physical activity do children and young people aged 5-18 need to do to keep healthy?
To stay healthy or to improve health, young people need to do three types of physical activity each week: aerobic, muscle-strengthening and bone-strengthening activity.
The amount of physical activity you need to do each week is determined by your age. Click on the links below for the recommendations for other age groups:
Physical Activity for Young People Aged 5-18
To maintain a basic level of health, children and young people aged 5-18 need to do:
At least 60 minutes (1 hour) of physical activity every day, which should range between moderate-intensity activity, such as cycling and playground activities and vigorous-intensity activity, such as fast running and tennis.
On three days a week, these activities should involve muscle-strengthening activities, such as push-ups, and bone-strengthening activities, such as running.
Many vigorous-intensity activities can help you meet your weekly muscle- and bone-strengthening requirements, such as running, skipping, gymnastics, martial arts and football.
What Counts as Moderate-Intensity Activity?
Examples of activities that require moderate effort for most young people include:
- Walking to school
- Playing in the playground
- Riding a scooter
- Skateboarding
- Rollerblading
- Walking the dog
- Cycling on level ground or ground with few hills
Moderate-intensity aerobic activity means you’re working hard enough to raise your heart rate and break a sweat. One way to tell if you’re working at a moderate intensity is if you can still talk but you can’t sing the words to a song.
What Counts as Vigorous-Intensity Activity?
Examples of activities that require vigorous effort for most young people include:
- Playing chase
- Energetic dancing
- Swimming
- Running
- Gymnastics
- Football/soccer
- Rugby
- Martial arts, such as karate
- Cycling fast or on hilly terrain
Vigorous-intensity aerobic activity means you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath.
What Counts as Muscle-Strengthening Activity?
For young people, muscle-strengthening activities are those that require them to lift their own body weight or to work against a resistance, such as climbing a rope.
Examples of muscle-strengthening activities suitable for children include:
- Games such as tug of war
- Swinging on playground equipment bars
- Gymnastics
- Rope or tree climbing
- Sit-ups, press ups etc.
- Gymnastics
- Football/soccer
- Rugby
- Tennis
Examples of muscle-strengthening activities suitable for young people include:
- Sit-ups, press ups etc.
- Gymnastics
- Resistance exercises with exercise bands, weight machines or hand-held weights
- Rock climbing
- Football/soccer
- Basketball
- Tennis
Children and young people should take part in activities that are appropriate for their age and stage of development.
What Counts as Bone-Strengthening Activity?
Bone-strengthening activities produce an impact or tension force on the bones that promotes bone growth and strength.
Examples of bone-strengthening activities suitable for children include:
- Activities that require children to lift their body weight or to work against a resistance
- Jumping and climbing activities, combined with the use of playground equipment and toys
- Games such as hopscotch
- Skipping with a rope
- Walking
- Running
- Gymnastics
- Football/soccer
- Basketball
- Tennis
- Squash
- Martial arts
Examples of bone-strengthening activities suitable for young people include:
- Dance
- Aerobics
- Weight-training
- Water-based activities
- Running
- Sports such as gymnastics, football/soccer, netball, hockey, badminton and tennis
- Skipping with a rope
- Martial arts
Children and young people should take part in activities that are appropriate for their age and stage of development.
From www.nhs.uk
