Short bursts of 10 or 15 minutes count toward this daily tally, so make sure your child has lots of opportunities for physical activities before, during, and after school.
Physical Activities at School
Academics are important, but so is finding time for fitness. When kids have the chance to run and play before school and at recess, they focus more and fidget less during class. Brain breaks also help. Physical education (PE) provides another opportunity to move during the school day. It also exposes kids to new sports and games and introduces important health habits. But not every child gets enough recess and PE time:
Just five states (Alabama, Florida, Louisiana, New Jersey, and Oregon) plus the District of Columbia require the 150-minute weekly PE total in elementary schools.Only eight U.S. states require elementary schools to provide recess every day.
The Society of Health and Physical Educators, among other groups, recommends at least 150 minutes of PE a week for elementary schoolers — that means an average of 30 minutes a day. The association also urges schools to schedule at least one 20-minute recess period every day.
Youth Sports
By early elementary school — age 6 or 7 — most kids have the physical coordination and attention span, plus the ability to grasp rules, which they need to play organized sports. A few years later — between ages 10 and 12 — most can handle the added pressure of team competition. You can help your child get enough daily activity via sports and extracurricular activities if these fit your schedule and budget. Look for classes and recreational leagues that stress fitness, skill-building, fair play, and most of all, fun. If your child enjoys team sports, try:
Basketball Cheerleading Flag football Hockey (ice, floor, or field) Lacrosse Soccer (indoor/outdoor) T-ball, baseball, or softball Volleyball
If your child prefers individual pursuits, consider:
Dance Golf Gymnastics Horseback riding Ice skating Martial arts Rock climbing Skiing, snowboarding, or skateboarding Swimming/diving Tennis Track and field, or participating in a running club or 5K race Yoga
Note that many of these individually-focused sports can also be done as part of a team.
At Home
Provide kids with as much time and space to play as you can. Encourage lots of different physical activities. Mixing it up helps keep kids from getting bored, and also helps work many muscle groups. Emphasize fun and movement (rather than competition or “shoulds”). Try these family fitness ideas that are simple and accessible for many kids and adults:
Biking or in-line skating Indoor dance parties Jumping rope or spinning a hula hoop Outdoor group games like tag or kickball Playing catch or Frisbee Running in the sprinkler, spraying each other with a hose, or other water play activities Sledding or snow-shoeing Visiting a playground Walking or hiking (make it more exciting with geocaching)
