Physical Activity for All Ages

Descriptions and Prescriptions

Children

Helping children develop a physically active lifestyle in early life increases the likelihood that they will enjoy movement, gain motor skill confidence, and engage in a lifetime of physical activity. Children need at least 60 minutes of activity on 5 or more days each week. The following resources provide specific recommendations, and show how regular exercise, along with healthy eating habits, help prevent serious health problems later in life.

Bright Futures in Practice: Physical Activity
National Center for Education in Maternal and Child Health

Childhood Obesity on the Rise
National Institutes of Health

Children's Need for Physical Activity: Fact Sheet
American Heart Association

Children's Activity Pyramid
University of Missouri-Columbia Cooperative Extension

Dangers of Dehydration
Nemours Foundation

Exercise
Nemours Foundation

Exercise (Physical Activity) and Children
American Heart Association

Feed Me & Move It Posters
Team Nutrition

Fitness and Your 2- to 3-Year-Old
Nemours Foundation

Fitness and Your 4- to 5-Year-Old
Nemours Foundation

Guidelines for School and Community Programs to Promote Lifelong Physical Activity
Among Young People
Centers for Disease Control and Prevention

Healthy Eating and Physical Activity Across Your Lifespan -- Helping Your Child; Tips for Parents
National Institute of Diabetes and Digestive and Kidney Diseases

Parent's Guide to Fitness for Kids Who Hate Sports
Nemours Foundation

Physical Activity Guidelines for Infants & Toddlers
National Association for Sport & Physical Education

Preschoolers and Physical Fitness
Nibbles... Ideas for Families - University of Illinois Extension

Raising an Active Child: Ideas for Parents
Mayo Clinic

Tips for Raising Heart-Healthy, Active Children
American Heart Association

Teens

Participation in all types of physical activity declines strikingly as age or grade in school increases. Yet physical activity is critical for maintaining a healthy weight, reducing stress, anxiety and boosting self esteem. For more information, see the Surgeon General’s Report on Physical Activity and Health

Sports: Get in the Game! is a half hour special from “In the Mix,” the award-winning PBS series. This program explores a variety of team and individual sports, shows how sports prove a positive role in teens lives, regardless of skill level, and shows how and where teens can get involved. A discussion guide accompanies the program.
Contact: InTheMix@pbs.org; 1-800-597-9448.

Why Exercise is Cool
Nemours Foundation

Adults

Get Moving…For the Health and Fun of it!
General guidelines for maintaining health, and weight control, from the USDA Center for Nutrition Policy and Promotion.

Surgeon General’s Report on Physical Activity and Health

Seniors

Physical activity helps maintain older adults’ ability to live independently, reduces risk for chronic disease, and improves feeling of well-being. Discuss your plans to start a physical activity program with your doctor if you’ve been inactive or sedentary.

If you've been sedentary, plan to start with short (5 to 10 minute) sessions of physical activity, and gradually build up your level of activity.

Four types of exercises are important:

1. Endurance exercises are activities that increase breathing and heart rate. They improve the health of our heart, lungs, and circulatory system. Having more endurance improves stamina for activities of daily living, such as climbing stairs and grocery shopping.
2. Strength exercises build muscles, strengthen bones, and increase metabolic rate, which helps keep both weight and blood sugar in check.
3. Balance exercises help prevent falls -- a major cause of broken hips and other injuries that often lead to disability and loss of independence. Some balance exercises build up leg muscles; others improve balance.
4. Flexibility exercises are stretching exercises. They help keep the body limber, preventing injuries and speeding recovery from injuries. Flexibility also may help reduce falls.

For specific recommendations and benefits, see the following resources:
American Association for Retired Persons (AARP) Physical Activity
American College of Sports Medicine's Active Aging Tips
Surgeon General’s Report on Physical Activity and Health

Physical Activity for People with Disabilities

Physical activity can help increase energy, strength, balance and coordination, as well as ease pain for individuals with disabilities. It’s important to receive physician’s recommendations and specific limitations. The following resources may be helpful:
Disabled Sports USA
National Center on Physical Activity and Disability
Surgeon General’s Report on Physical Activity and Health