Daily Exercise Recommendations by Age

 

Kids need at least 60 minutes of physical activity every day for healthy growth and development, according to the World Health Organization and CDC.

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🏃‍♂️ Daily Exercise Recommendations by Age

✅ Ages 3–5 (Preschoolers):

• Be physically active throughout the day—aim for 3+ hours of activity total.

• Activities should include:

  • Active play (running, jumping, dancing)

  • Outdoor time

  • Fun movement games

✅ Ages 6–17 (School-Aged Children & Teens):

• At least 60 minutes of moderate to vigorous activity daily

• Should include:

  1. Aerobic Activity (Daily)

     • Running, biking, swimming, dancing

     • Most of the 60 minutes should be aerobic

  2. Muscle-Strengthening (3+ days/week)

     • Climbing, monkey bars, push-ups, resistance bands

  3. Bone-Strengthening (3+ days/week)

     • Jumping, hopping, running, sports like basketball or gymnastics

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📱 Tips for Making It Happen

• Break up activity into smaller chunks (e.g. 3 x 20 minutes)

• Make it fun and social—include games, family walks, or sports

• Limit sedentary screen time and encourage outdoor play

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❤️ Why It Matters

Regular physical activity:

• Builds strong bones and muscles

• Supports heart and brain health

• Reduces risk of obesity and chronic illness

• Improves mood, behavior, and focus