Most kids need at least 60 minutes of physical activity every day. Regular physical activity can help lower the risk of becoming overweight or obese. The number of preteens in the U.S. who are obese more than doubled from the 1980s to 2006, according to the Centers for Disease Control and Prevention. In 2006, 17 percent of children ages 6 to 11 were considered obese, compared to 6.5 percent in 1980. Age-appropriate activities including sports and games can be safe and fun for preteens.
Benefits
Regular exercise helps preteens develop and maintain healthy bones and muscles while lowering the risk of diabetes, high blood pressure and cardiovascular disease. Physical activity can also improve mood, self-esteem and may even help academic performance, according to Kids Health.
Types
Safe aerobic activities to help preteens stay fit include running, brisk walking, jumping rope, dancing, swimming and biking around the neighborhood. Aerobic or cardiovascular exercises improve heart and lung strength. Most of the one hour of daily exercise should be devoted to cardio. Competitive sports like tennis and basketball can improve bone strength while offering aerobic benefits as well. Activities such as tree or rock climbing, situps, pushups, yoga or working out with resistance bands can improve muscle strength.
Recommendations
A few precautions can help your preteen stay safe while exercising. Wearing a bike helmet when riding will protect his face and lower the risk of a head injury. An adult should be present while swimming, even at home, and children who are not experienced swimmers should stay in shallow water. Preteens should be aware of a safe way down when rock climbing or playing on horizontal ladders if they can't finish the climb. Also, competitive sports can be safe if you follow a few safety tips: wear protective gear such as pads and helmets; warm up and cool down; never play when injured; and learn the rules of the game you're playing.
Outlook
Variety can keep exercise fun and prevent boredom. For example, your preteen could spend 30 minutes swimming, 10 minutes doing situps and 20 minutes jumping rope, rather than biking for 60 minutes. Encourage your child to join you for an after-dinner walk instead of watching TV or playing a video game.
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