physical activity by age

Daily physical activity provides a host of benefits for infants, toddlers and preschoolers. Daily activity builds strong bones and muscles, promotes sound sleep and helps control weight. 

infants

• Be active together. Use physical activity as family bonding time. When you play together this provides opportunities for your child to try out and master new skills such as: rolling over, sitting up, crawling, and reaching for and grasping objects.
• Have tummy time 2-3 times each day with your infant. Be sure to watch for frustration; playing with them while on their tummies will make it more fun. Give them plenty of room to move on the open floor and limit time spent in confining equipment like infant carriers, seats and swings to less than 30 minutes while awake.

toddlers

• Be active together. Use physical activity as family bonding time. When you play together this provides opportunities for your child to try out and master new skills such as: crawling, walking, kicking, throwing and sharing.
• Play “follow the leader.” Have your child follow you and imitate your actions.
• Play “in and out.” Provide your child with a variety of household items to crawl in and out of and through, like boxes, laundry baskets, a hoop or a chair.
• Put on the music and dance. Children of all ages love music and will get a kick out of watching Mom and Dad act silly!

preschoolers

• Be active together. Use physical activity as family bonding time. When you play together this provides opportunities for your child to try out and master new skills such as: running, jumping, hopping, galloping, and catching.
• Have a movement parade. March around the room or outside and call out different things that you and your child can do like twirl, leap, hop, jump, etc.
• Go on a nature hunt. Find acorns, pinecones, bird feather, shiny rocks, etc.

for ages 6 and up

Children and adolescents need at least one hour or more of physical activity daily. This activity should include aerobic as well as age-appropriate muscle- and bone-strengthening activities.

Physical activity should include:

• Moderate- or vigorous-intensity aerobic physical activity should make up the majority of the one hour a day, and should include vigorous-intensity physical activity at least three days a week.
• Daily planned physical activity. The activity should be engaging and cues for fatigue or frustration should be observed.
• Muscle strengthening or resistance activities should be at least three days a week and part of the one-hour of daily activity. Activities should be fun and include movements that strengthen muscles without weights such as  playground structures (e.g. monkey bars, rock climbing walls, playing tug-of-war) and ones with weights (e.g. working with resistance bands).
• Bone-strengthening activities should be at least three days a week and part of the one-hour of daily activity to promote bone growth and strength. (e.g. running, jumping rope, hopscotch)