How Much Exercise Do Kids Need?

It’s no secret that kids have endless amounts of energy. Adding free play and aerobic exercise into their daily routines will help burn off some of that energy and introduce other added benefits.

When children and teens participate in regular physical activity, studies have shown that this promotes health and fitness habits that stick as they age.

In this blog, we’ll explore how much exercise kids need on a daily basis and beyond.

How Much Exercise do Kids Need?

Compared to children who are inactive, physically active kids and teens have a higher level of cardiorespiratory fitness and stronger muscles. They also have lower body fat and stronger bones. 

Cognitively, physical activity has lots of benefits for school-aged children, including reduced symptoms of depression and improved cognition.

Here’s how much daily physical activity the U.S. Department of Health and Human Services recommends for children in its Physical Activities Guidelines:

• 3-5 years: 3 hours of light, moderate or vigorous activities per day
• 6 to 17 years: 60 minutes of moderate to vigorous activity 7 days a week

Benefits of Physical Activity for Children

When toddlers and preschoolers play on playgrounds or indoor playsets, they’re building strength and testing their confidence and bravery. Kindergarteners and elementary students continue honing their skills and strength, but exercising also helps improve hand-eye coordination, spatial awareness and more. 

Time spent on playgrounds or playsets also increases self-esteem, self-confidence, stimulates brain activity and helps the body release feel-good endorphins. When they play with other children, they’re also building social skills. 

According to HHS, both acute bouts and regular moderate- or vigorous-intensity physical activities improve the cognitive functions of memory, executive function, processing speed, attention, and academic performance for children.

Kids Exercise Games

Depending on their age, children and adolescents are capable of completing aerobic, muscle-, and bone-strengthening physical activities. Here are a few you can try.

Preschool-Aged Children

Moderate–Intensity Aerobic

• Playing tag or follow the leader
• Playing on a playground
• Riding tricycles or bicycles
• Walking, running, skipping, jumping, dancing
• Swimming
• Catching, throwing, and kicking-related games
• Gymnastics or tumbling

Vigorous–Intensity Aerobic

• Playing tag or follow the leader
• Playing on a playground
• Riding tricycles or bicycles
• Walking, running, skipping, jumping, dancing
• Swimming
• Catching, throwing, and kicking-related games
• Gymnastics or tumbling

Muscle-Strengthening

• Games like tug of war
• Climbing on playground equipment
• Gymnastics

Bone-Strengthening

• Hopping, skipping, jumping
• Jumping rope
• Running
• Gymnastics

School-Aged Children

Moderate–Intensity Aerobic

• Brisk walking
• Bicycle riding
• Hiking, riding a scooter without a motor, swimming
• Games that require catching and throwing, such as baseball and softball

Vigorous–Intensity Aerobic

• Running
• Biking
• Active games involving running and chasing, such as tag or flag football
• Jumping rope
• Soccer, basketball, swimming, tennis
• Martial arts
• Dancing

Muscle-Strengthening

• Games like tug of war
• Bodyweight or resistance band exercises
• Rope or tree climbing
• Climbing on playground equipment
• Some yoga

Bone-Strengthening

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

Adolescents

Moderate–Intensity Aerobic

• Brisk walking
• Bicycle riding
• Kayaking, hiking, swimming
• Games that require catching and throwing
• House and yard work, such as sweeping or pushing a lawnmower
• Video games that include continuous movement

Vigorous–Intensity Aerobic

• Running
• Biking
• Active games involving running and chasing, such as tag or flag football
• Jumping rope
• Soccer, basketball, swimming, tennis
• Martial arts
• Dancing
• Cross-country skiing

Muscle-Strengthening

• Games like tug of war
• Bodyweight, weights or resistance band exercises
• Rope or tree climbing
• Climbing on playground equipment
• Some yoga

Bone-Strengthening

• Jumping rope
• Running
• Sports that involve jumping or rapid changes of direction

For activities little ones can enjoy on the playground, check out this post.