You are on page 1of 12

Physical Activity

Recommendations

Preschool Children
• Light, moderate, and vigorous physical activity for at
least 15 minutes per hour
• Daily outdoor time
• Combination of structured and unstructured physical
activity
• Integrate physical activity into activities designed to
promote children’s cognitive and social development

Decrease Sedentary Behaviors in Young
Children

• Allow preschoolers to
move freely by
• Limit use of
equipment that
restricts movement
• Implement strategies
to limit the amount of
time preschoolers
spend sitting or
standing still

Potential Actions
Use cribs, car seats,
and high chairs for
their primary
purpose only.
Implement activities
that limit sitting or
standing to no more
than 30 minutes at a
time; and

Helping Adults Increase
Physical Activity for Children

• Parents and those working with young children should
be trained to
• Increase children’s physical activity
• Decrease children’s sedentary behavior
• Educators should be trained in how to counsel parents
about their children’s physical activity
 
 

Physical Activity for Adolescents
• 60 minutes or more of physical activity daily
• Aerobic
• Moderate- or vigorous-intensity
• Vigorous-intensity physical activity at least 3
days of the week
• Muscle-strengthening
• At least 3 days of the week
• Bone-strengthening
• At least 3 days of the week
Aerobic Activity:
Minimum 60 minutes per day
Aerobic
Moderate or
vigorous
every day of
the week

Muscle

Bone

Be included on

Be included on at

at least 3 days

least 3 days of

of the week

the week

A Whole-of-School Approach Can Help

• Opportunity to improve academic achievement
• Majority of youth are in schools for many hours
• Schools are critical to the education and health
of children and adolescents
• Physical activity promotes health and learning

Physical Education as a Core Subject
• Foundational for lifelong health and learning
• Physical education in school is
• All school-aged children gain to access
physical activity
• Provides education to ensure that students
develop knowledge, skill, and motivation to
engage in physical activity for life

Physical Activity for Adults

• At least 2 hours and 30 minutes of moderateor vigorous-intensity aerobic activity every
week
• Muscle strengthening activities on 2 or more
days every week
• Needs to work all major muscle groups

Physical Activity:
Examples
Aerobic

Muscle
Work all major
muscle groups

Vigorous-

(legs, hips,

jogging or

back,

running

abdomen,

Moderate-

chest,

brisk walking

shoulders, and
arms)

• 2 hours and 30 minutes
is only 150 minutes!
• 1 hour and 15 minutes is
only 75 minutes!
You can spilt up your time
into smaller chunks. It is
whatever works best for
you as long as you are
getting your physical

Muscle Strengthening




Work all major muscle groups
Done to the point of exhaustion
8-12 repetitions per activity (1 set)
Do 2-3 sets
Can be done on the same day as aerobic activity
• Lifting weights
• Resistance bands
• Body weight for
resistance (push-ups)
• Heavy gardening
(digging/shoveling)
• Yoga

How Many Actually Participated
in Physical Activity?

Works Cited
1. Active Children and Adolescents. (n.d.). Retrieved
February 3, 2015, from health.gov:
http://www.health.gov/paguidelines/guidelines/chapter3
.aspx
2. Early Childhood Obesity Prevention: Policies Goals,
Recommendations, and Potential Actions. (2011, June
11). Institute of Medicine.
3. 3) Educating the Student Body Taking Physical Activity
and Physical
Education to School. (2013).
National Academies.
4. 4) Physical Activity. (2014, November 25). Retrieved
January 29, 2015, from Centers for Disease Control and
Prevention: http://www.cdc.gov/physicalactivity/

health
powers

Empowering
Healthy
Choices

Phone: 770-817-1733
Email:
info@healthmpowers.or
g