​​​​Kids’ Activities

Aerobic, Muscle and Bone Strengthening: What Counts?

To get you started, here is a list of possible activities that children and adolescents can do as found on the Center for Disease Control web site. These activities serve as a guide, so encourage your child to do any of them, as long as they are age-appropriate.

Many of these activities fall under two or three different categories, making it possible for your child do each type of activity – vigorous-intensity aerobic, muscle- and bone-strengthening activity – on at least 3 days each week. Also, some activities, such as bicycling or basketball, can be done at either a moderate- or a vigorous-intensity, depending on your child’s level of effort.

Type of Physical ActivityChildrenAdolescents
Moderate Intensity Aerobic– Active recreation such as hiking, skateboarding, rollerblading
– Bicycle riding
– Walking to school

– Active recreation, such as canoeing, hiking, cross-country skiing, skateboarding, rollerblading
– Brisk walking
– Bicycle riding (stationary or road bike)
– House and yard work such as sweeping or pushing a lawn mower
– Playing games that require catching and throwing, such as baseball, softball, basketball and volleyball
Vigorous Intensity Aerobic– Active games involving running and chasing, such as tag
– Bicycle riding
– Jumping rope
– Martial arts, such as karate
– Running
– Sports such as ice or field hockey, basketball, swimming, tennis or gymnastics
– Active games involving running and chasing, such as flag football, soccer
– Bicycle riding
– Jumping rope
– Martial arts such as karate
– Running
– Sports such as tennis, ice or field hockey, basketball, swimming
– Vigorous dancing
– Aerobics
– Cheerleading or gymnastics

Muscle Strengthening– Games such as tug of war
– Modified push-ups (with knees on the floor)
– Resistance exercises using body weight or resistance bands
– Rope or tree climbing
– Sit-ups
– Swinging on playground equipment/bars
– Gymnastics

– Games such as tug of war
– Push-ups
– Resistance exercises with exercise bands, weight machines, hand-held weights
– Rock climbing
– Sit-ups
– Cheerleading or Gymnastics
Bone Strengthening– Games such as hop-scotch
– Hopping, skipping, jumping
– Jumping rope
– Running
– Sports such as gymnastics, basketball, volleyball, tennis

– Hopping, skipping, jumping
– Jumping rope
– Running
– Sports such as gymnastics, basketball, volleyball, tennis

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