What Counts for Children and Teens

Key points

  • Children and adolescents (age 6-17) need at least 60 minutes of physical activity every day.
  • Children and adolescents need a mix of aerobic, muscle, and bone-strengthening activities each week.
  • Some activities include a combination of all three types.
Mom and daughter walk to school.

What counts as physical activity for children and adolescents

Children and adolescents (6-17) need at least 60 minutes of physical activity every day. This includes activities that make their hearts beat faster, build muscles, and strengthen bones. Building muscles might include climbing or doing pushups. Strengthening bones can include running or jumping.

Many activities fall under multiple categories. Children and adolescents need moderate- or vigorous-intensity aerobic physical activity every day. They also need muscle- and bone-strengthening activity at least 3 days each week. Some activities, such as bicycling or basketball, can be done either at moderate- or vigorous intensity.

The talk test is a simple way to measure intensity. In general, at moderate intensity, children can talk but not sing during the physical activity. At vigorous intensity, children can only say a few words without pausing for a breath during the physical activity.

Children playing on a playground.
Encourage children to do any activity they enjoy that is safe and appropriate for their age and skill level.

Pre-school aged children‎

Preschool-aged children (3 through 5) should be physically active throughout the day to enhance growth and development. Adult caregivers of preschool-aged children should encourage active play that includes a variety of activity types.

Examples of physical activities by type and age group

Type of Physical Activity

School-Aged Children

Adolescents

Moderate–intensity aerobic

  • Brisk walking
  • Bicycle riding (mostly on flat surfaces without many hills)
  • Active recreation, such as hiking, riding a scooter without a motor, swimming
  • Playing games that require catching and throwing, such as baseball and softball

 

  • Brisk walking
  • Bicycle riding (mostly on flat surfaces without many hills)
  • Active recreation, such as kayaking, hiking, swimming
  • House and yard work, such as sweeping or pushing a lawn mower
  • Playing games that require catching and throwing, such as baseball and softball

 

Vigorous –intensity aerobic

  • Running
  • Bicycle riding (may include hills)
  • Active games involving running and chasing, such as tag or flag football
  • Jumping rope
  • Cross-country skiing
  • Martial arts
  • Sports such as soccer, basketball, swimming, and tennis
  • Vigorous dancing

 

  • Running
  • Bicycle riding (may include hills)
  • Active games involving running and chasing, such as tag or flag football
  • Jumping rope
  • Cross-country skiing
  • Martial arts
  • Sports such as soccer, basketball, swimming, and tennis
  • Vigorous dancing

 

Muscle-strengthening

  • Games such as tug of war
  • Resistance exercises using body weight or resistance bands
  • Rope or tree climbing
  • Climbing on playground equipment
  • Some forms of yoga

 

  • Games such as tug of war
  • Resistance exercises using body weight, resistance bands, weight machines, hand-held weights
  • Some forms of yoga

 

Bone-strengthening

  • Hopping, skipping, jumping
  • Jumping rope
  • Running
  • Sports that involve jumping or rapid changes in direction
  • Jumping rope
  • Running
  • Sports that involve jumping or rapid changes in direction

Learn more‎

Physical Activity Guidelines for Americans, 2nd edition.

Active People, Healthy Nation

Active People, Healthy Nation. Creating an Active America, Together.

Want additional tips and resources to be active?
Learn about Active People, Healthy NationSM, CDC’s national initiative to help people be more physically active.

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Content Source:
National Center for Chronic Disease Prevention and Health Promotion (NCCDPHP)