Fitness and Physical Activities for School-Aged Kids

Does your child run, play, and move for at least 60 minutes a day? For school-aged kids, physical activities are (and should be) fun, but they're also important. Kids this age need that daily hour of moderate to vigorous activity to stay fit and healthy. The time should be divided among aerobic, muscle-strengthening, and bone-strengthening activities.

Short bursts of 10 or 15 minutes count toward this daily tally, so make sure your child has lots of opportunities for physical activities before, during, and after school.

Physical Activities at School

Academics are important, but so is finding time for fitness. When kids have the chance to run and play before school and at recess, they focus more and fidget less during class. Brain breaks also help. Physical education (PE) provides another opportunity to move during the school day. It also exposes kids to new sports and games and introduces important health habits.

But not every child gets enough recess and PE time:

Just five states (Alabama, Florida, Louisiana, New Jersey, and Oregon) plus the District of Columbia require the 150-minute weekly PE total in elementary schools.
Only eight U.S. states require elementary schools to provide recess every day.

The Society of Health and Physical Educators, among other groups, recommends at least 150 minutes of PE a week for elementary schoolers — that means an average of 30 minutes a day. The association also urges schools to schedule at least one 20-minute recess period every day.

If your child's school doesn't offer enough physical activity time, ask the principal or school board to consider changes. And look for ways to help your child stay active outside of school hours.

Youth Sports

By early elementary school — age 6 or 7 — most kids have the physical coordination and attention span, plus the ability to grasp rules, which they need to play organized sports. A few years later — between ages 10 and 12 — most can handle the added pressure of team competition.

You can help your child get enough daily activity via sports and extracurricular activities if these fit your schedule and budget. Look for classes and recreational leagues that stress fitness, skill-building, fair play, and most of all, fun.

If your child enjoys team sports, try:

T-ball, baseball, or softball
Soccer (indoor/outdoor)
Basketball
Hockey (ice, floor, or field)
Flag football
Volleyball
Cheerleading

If your child prefers individual pursuits, consider:

Ice skating
Track and field, or participating in a running club or 5K race
Swimming/diving
Dance
Horseback riding
Martial arts
Gymnastics
Yoga
Golf
Tennis
Rock climbing
Skiing, snowboarding, or skateboarding

Ask your child what sports he's interested in, and give him the opportunity to try many different activities. That means letting him quit if he discovers the activity is not for him. You both might be surprised at what he's good at and loves to do.

At Home

Provide kids with as much time and space to play as you can. Encourage lots of different physical activities. Mixing it up helps keep kids from getting bored, and also helps work many muscle groups. Emphasize fun and movement (not competition or "shoulds"). Try these family fitness ideas that are simple and accessible for many kids and adults:

Walking or hiking (make it more exciting with geocaching)
Biking or in-line skating
Visiting a playground
Jumping rope or spinning a hula hoop
Playing catch or Frisbee
Outdoor group games like tag or kickball
Indoor dance parties
Running in the sprinkler, spraying each other with a hose, or other water play activities
Sledding or snow-shoeing