Children need exercise for similar reasons as adults. Exercise helps a child's body by controlling weight, reducing blood pressure, increasing good cholesterol levels, decreasing the risk of diabetes, reducing the risk of cancer, improving self-confidence and increasing self-esteem. While even small amounts of exercise help provide these benefits, exercising at a vigorous or moderate intensity for 60 minutes a day provides the most benefits, according to the U.S. Department of Health and Human Services.
Meeting the Recommendations
Any bout of vigorous- or moderate-intensity physical activity, no matter how short, counts toward your child's 60 minutes of exercise each day. Increase your child's physical activity time by decreasing his sedentary time watching television, playing video games or using the computer. Boost your child's interest in exercise by making it enjoyable. A child with active parents tends to participate more in physical activity, because of their example and because of the number of opportunities for active play or exercise available to him.
Aerobic Activity
Most of your child's exercise should come in the form of aerobic activity. Moderate-intensity aerobic activity consists of any activity that increases your child's heart rate and breathing rate to a point where she can talk, but cannot sing, such as while briskly walking, hiking, rollerblading or skateboarding. Vigorous-intensity activity occurs when your child's breathing rate and heart rate elevate to a level where she can no longer carry on a conversation, such as while running. Encourage your child to play vigorously at least three times a week, according to guidelines set by the U.S. Department of Health and Human Services. Children often enjoy bike riding, martial arts, chase games, going to the park or active sports, such as soccer, which provide varying intensities of play. Many aerobic activities also provide muscle-strengthening and bone-strengthening benefits.
Muscle-Strengthening Activity
The U.S. Department of Health and Human Services recommends that children participate in muscle-strengthening activities on at least three days a week. This doesn't necessarily mean lifting weights or using strength-training machines. They get most of their muscle-strengthening activity through unstructured play involving the resistance of their body weight or play that requires them to work against a resistance force, such as tug-of-war, rope climbing and using the monkey bars at a playground. Sit-ups and modified push-ups provide body weight resistance. If your child chooses to lift weights, ensure his safety by encouraging him to use a low amount of weight and a high amount of repetitions. KidsHealth.org advises that kids use a weight that allows them to complete between eight and 15 repetitions of each exercise.
Bone-Strengthening Activity
Bone-strengthening activity place force on bones, promoting bone strength and growth. The U.S. Department of Health and Human Services recommends that children include bone-strengthening activity in their daily routine at least three days a week. Common bone-strengthening activities include jumping, hopscotch, running, skipping and jump rope.
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