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Physical Activity Guidelines for Adolescents

Physical Activity Guidelines for Adolescents. Key Guidelines for Adolescents. Adolescents should do 60 minutes (1 hour) or more of physical activity daily The Guidelines focus on three types of activity: Aerobic Muscle-Strengthening Bone-Strengthening. Aerobic Activities.

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Physical Activity Guidelines for Adolescents

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  1. Physical Activity Guidelines for Adolescents

  2. Key Guidelines for Adolescents • Adolescents should do 60 minutes (1 hour) or more of physical activity daily • The Guidelines focus on three types of activity: • Aerobic • Muscle-Strengthening • Bone-Strengthening

  3. Aerobic Activities • Aerobic activities should make up most of the students’ 60 or more minutes a day • These activities include moderate-vigorous intensity levels • Moderate intensity includes: brisk walking, skateboarding, baseball, basketball • Vigorous intensity includes: running, jumping rope, swimming, dancing and bicycling

  4. Muscle-Strengthening Activities • Makes muscles do more work than usual during activities of daily life - This is called “overload,” and it strengthens the muscles • Examples: tug-of-war, push-ups, pull-ups, working with resistance bands and lifting weights

  5. Bone-Strengthening Activities • Bone strengthening activities produce a force on the bones that promotes bone growth and strength - Commonly produced by impact with the ground • Examples: running, jumping rope, basketball, tennis, and hopscotch (These activities can also be aerobic and muscle-strengthening activities as well.)

  6. Other Important Considerations • Adolescents should meet the Guidelines by doing activity that is appropriate for their age • Adolescents are able to play organized games and sports and are able to maintain longer periods of activity • Incorporate physical activity into your day at school or at home with your family

  7. How Age Influences Physical Activity in Adolescents • Adolescents do not exercise on a regular basis - No period of moderate-vigorous intensity activity is too short to count toward the Guidelines • Adolescents may meet the Guidelines through free play, structured programs, or both

  8. How Age Influences Physical Activity in Adolescents • Structured exercise programs include: - Aerobic activities (sports), muscle-strengthening activities (lifting weights), working with resistance bands, or body weight exercises (push-ups/sit-ups) • Muscle-Strengthening activities count if they involve a moderate to high level of effort -Make sure to work the major muscle groups of the body: legs, hips, back, abdomen, chest, shoulders, and arms

  9. For More Information • http://www.cdc.gov/healthyyouth/physicalactivity/guidelines.htm

  10. Ways You Can Be Physically Active • Instead of watching TV after dinner, do a fun physical activity such as taking a walk with your family or friends. • Play active games with your friends that involve lots of movement. • Ask for equipment such as balls or jump ropes that can be used during an active game. • Ask to go to new parks where you and your family/friends can be active together. • Try a new team sport or individual activity.

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