Childhood is a critical period for growth and development and it’s the time when children should acquire healthy life habits.

PERC researchers and clinicians highlight the power of exercise – literally and figuratively. Physical activity among children and youth is associated with physical, emotional and cognitive development, mental health and better sleep. In addition, research shows that exercise plays a role in the prevention and treatment of childhood disease including obesity, diabetes, hypertension and hyperlipidemia.

But what counts as exercise? And how much should children get?

As adults, we often think of exercise as being quite structured. We put on our running shoes, gym shorts and dri-fit and “go to the gym”. Look around the gym the next time you are there. I doubt many young kids will be sweating it out on the treadmill or exercise bike next to you.

How about this for daily physical activity of a youngster.

• Walk or bike to and from school
• Recess
• Physical education
• Youth sports practice
• Tag with the neighborhood kids
• 2-on-2 pickup basketball
• Help rake the yard

How much physical activity should kids get?

The current Physical Activity Guidelines for Americans suggests:  

• Preschool-Aged Children (ages 3 through 5 years)
  • Should be physically active throughout the day
  • Adult caregivers of preschool-aged children should encourage active play that includes a variety of activity types
• Children and Adolescents (ages 6 through 17 years)
  • It is important to provide young people opportunities and encouragement to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.
  • 60 minutes (1 hour) or more of moderate-to-vigorous physical activity daily that includes:
    • Aerobic: Most of the 60 minutes or more per day should be either moderate- or vigorous-intensity aerobic physical activity and should include vigorous-intensity physical activity on at least 3 days a week.
    • Muscle-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least 3 days a week.
    • Bone-strengthening: As part of their 60 minutes or more of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least 3 days a week.

Take-Home Message

Physical activity can come in a variety of forms, and research shows that ‘exercise is medicine’. Current recommendations are a minimum of 1 hour of moderate-to-vigorous activity daily and should also include bone- and muscle-strengthening on at least 3 days per week.

Learn more » Pediatric Exercise and Genomics Research Center (PERC)

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