“Hour” kids need this much physical activity every day

March 22nd, 2015 | By Marjie No Comments


The Centers for Disease Control and Prevention (CDC) recommends that children and adolescents have 60 minutes or more of physical activity each day.  Aerobic (brisk walking, runninga) should make up the majority of the 60 minutes; however, muscle strengthening (pushups, situps, climbing, gymnastics), and bone strengthening (jumping rope, running) should also be a part of a child’s daily activity. (More information about this can be found at cdc.gov/physicalactivity/everyone/guidelines/children.html.)

The Mulherin Foundation believes that setting a positive example is one of the best ways to help your child get and stay active for a lifetime! Try these five tips:

  1. Include exercise as a part of YOUR day, every day.
  2. Incorporate exercise into your family’s daily routine. Walk the dog together or make the choice to walk instead of drive to a nearby destination.
  3. Encourage outdoor play by providing your children with outdoor toys and activities. Be sure to provide a designated bin for assorted balls and equipment so kids know right where to find – and return – them. Corral outdoor activities together in the carport so kids can see and reach them conveniently; jump ropes, hula hoops, and pogo sticks are a few of my favorites. Use sidewalk chalk to draw a hopscotch board or four-square court and get the whole family involved in the fun!
  4. Seek wide open fields in your community; community parks and baseball fields are perfect spaces for kids to turn energy levels to full throttle!
  5. Stop, drop and Play.  All kids love to play, but playing WITH a parent is something extra special. As an active mom of five children, I know how quickly the laundry, dishes, and chores pile up, making it a challenge to stop mid-chore for a game of H-O-R-S-E. But if we can force ourselves to stop what we’re doing, drop the chore, and play outside with our children for 15 minutes a day, those minutes will be priceless to our kids. Shoot hoops, pass the football, toss the baseball. Show your kids you’ve still got it and before you know it, it’ll be a toss-up who’s having more fun!
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