Aim for 60 minutes of physical activity each day. It doesn't have to be all at once. You can break it up during the day with fun activities at school or home. 60 minutes may seem like a lot but think about how much time you spend watching TV or playing on the computer. If you are outside playing for an extra 15 minutes instead of being on the computer, you'll be getting that much more physical activity each day.
If 60 minutes seems like too much, start small. Be active for 15 minutes each day this week.
Play can be the most fun way to be physically active each day. If you’re by yourself, go for a bike ride, jump rope, or practice hopscotch. If you’re with a friend, invent new dance moves together or make an obstacle course in the yard or a nearby park. For more play and physically active ideas, visit Kids Health.
Try one new play activity this week, either by yourself or with a friend.
Playing your favorite sport is a great way to be active. Think about the sports you like to play – basketball, baseball, soccer, swimming – and practice them. And, don’t be afraid to try a new sport. Even if you’re not the best player on the team, a little practice each day will make you that much better. The most important part is to have fun and be active.
Ask a friend to try a new sport with you so you can practice together.
Any activity is better than no activity at all. If you’re bored and you find yourself watching TV or playing on the computer, get-up and get moving. Go for a walk with your family or by yourself, rake leaves, shovel snow, or put on some music and dance.
The next time you hang out with a friend, try a new activity that gets you moving.
Screen time is the amount of time you spend watching TV or DVDs, playing video games, and using the computer. The more time you spend on screen time, a sitting-down activity, the less time you are available to be active. Try to spend no more than two hours a day on screen time when you’re at home.
Think about how much time you spend in front of a screen when you are at home and try to cut back by one hour each day this week.