How Kids Can Get 60 Minutes of Exercise in a Day

It's no secret that kids who receive exercise each day, recommended by the Department of Health and Human Services, feel better, do better in school and even sleep better. If you have a child who just absolutely doesn't enjoy exercising or you just can't get him "out there," get involved in family-oriented physical activities. Family yoga, karate, tennis, swimming and more becomes something special when the family becomes involved together, instead of your child exercising alone or with friends. You may have to make it a family affair. Offer a healthy reward after the 60 minutes.

Instructions

• 1

  Vigorous activity should be included at least three days a week.

  Involve your children in aerobic activity of some type each day. This can include running or any vigorous-intensity activity or brisk walking or a moderate-intensity activity, according to Center for Disease Control and Prevention online. Aerobic activity should play a major role in your child's physical activity and should make up 40 minutes of the 60 minutes per day. All activities should be age-appropriate.

• 2

  Tennis is an example of a bone-strengthening activity.

  Include bone-strengthening activities in the child's schedule. This should include 10 minutes of the leftover 20 minutes from the 60 minute exercise time. Bone strengthening exercise activities can include running, jumping rope, hopscotch, tennis and basketball. Jumping on a trampoline is another example. Ten minutes of jumping on a trampoline produces the same effects as jogging one mile. Bone-strengthening activities are also muscle-strengthening activities and are aerobic activities. They are activities that produce bone growth and strength by producing a force that occurs due to an impact with the ground.

• 3

  Karate is a positive muscle-building activity.

  Allow your children to play or work with activities that strengthen their muscles at least 10 minutes per day. This will make up the other 10 mintues of the 60 minutes a day. Muscle-strengthening activities will do more work than the usual daily life activities. This "overload" of activities, helps strengthen the muscles, according to U.S. Department of Health and Human Services online. Muscle-strengthening activities include activities such as tug-of-war, push-ups, sit-ups, bicycle riding, swimming and running and chasing games such as playing tag.