Children and teens should get at least 60 minutes of physical activity every day, according to the Centers for Disease Control and Prevention, or the CDC. Aerobic exercise should account for most of that time each day. Encourage your children to participate in age-appropriate, enjoyable exercise activities every day. Active play, organized sports and family outings all provide good sources of exercise for children and teens. Set a good example for your children by getting enough exercise yourself.
Jumping Rope
This simple childhood activity provides a great source of bone-strengthening aerobic exercise. High-impact, weight-bearing exercises such as jumping rope help children to build bone density and prevent osteoporosis in later life. Children should get bone-strengthening exercise as part of their 60 minutes of activity on at least three days a week, according to the CDC.
Active Games
Active outdoor games such as tag, dodge ball or capture the flag keep children active and provide a good source of moderate to vigorous aerobic exercise. Encourage children to play active games with friends rather than watching TV or playing on the computer. Organize active games for children's parties rather than sedentary activities.
Biking
Biking can provide moderate to vigorous aerobic exercise, depending on the speed at which children ride. Set aside time each week to take a family bike ride, or encourage your children to ride bikes on safe bike paths or around the neighborhood with friends. Children should wear helmets at all times while biking.
Climbing
Climbing on jungle gyms and other playground equipment provides good muscle-strengthening exercise for children. Children should get muscle-strengthening exercise as part of their 60 minutes of activity on at least three days a week, according to the CDC. Climbing at a rock-climbing gym can provide a good way for teens to strengthen their muscles.
Walking
Brisk walking provides moderate-intensity aerobic exercise that fits into most children's schedules easily. If your children live near school and are old enough to walk there alone, encourage them to walk to and from school instead of taking the bus. If you own a dog, encourage your child to walk the dog for 15 to 20 minutes each day. Or take family walks each day after dinner or on the weekends.
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