- Active play: Encourage unstructured play that involves running, jumping, climbing, and other movements that promote physical activity.
- Organized activities: Enroll your child in age-appropriate sports or physical activities, such as swimming, gymnastics, soccer, or dance.
School-age children (ages 6-12):
- Moderate-intensity aerobic activities: Children should aim for at least 60 minutes of moderate-intensity aerobic activity daily, such as brisk walking, running, cycling, or swimming.
- Vigorous-intensity aerobic activities: Children should also include some vigorous-intensity aerobic activities, such as sprinting, jumping jacks, or sports like basketball or soccer, into their daily routine.
- Muscle-strengthening activities: Children should engage in muscle-strengthening activities at least 3 days a week, targeting all major muscle groups. This can include exercises like squats, push-ups, sit-ups, and lunges.
- Bone-strengthening activities: Activities that put weight on the bones, such as running, jumping, and gymnastics, are important for bone health. Ensure your child participates in these activities regularly.
Remember to consult with a pediatrician or healthcare professional before starting any new exercise program with your child.