Transcript Physical Activity Guidelines for Adolescents Key Guidelines for Adolescents • Adolescents should do 60 minutes (1 hour) or more of physical activity daily •

Physical Activity Guidelines
for Adolescents
Key Guidelines for Adolescents
• Adolescents should do 60 minutes (1 hour)
or more of physical activity daily
• The Guidelines focus on three types of
activity:
– Aerobic
– Muscle-Strengthening
– Bone-Strengthening
Aerobic Activities
• Aerobic activities should make up most of the
students’ 60 or more minutes a day
• These activities include moderate-vigorous
intensity levels
1. Moderate intensity includes: brisk walking,
skateboarding, baseball, basketball
2. Vigorous intensity includes: running,
jumping rope, swimming, dancing and
bicycling
Muscle-Strengthening Activities
• Makes muscles do more work than usual
during activities of daily life
- This is called “overload,” and it
strengthens the muscles
• Examples: tug-of-war, push-ups, pull-ups,
working with resistance bands and lifting
weights
Bone-Strengthening Activities
• Bone strengthening activities produce a
force on the bones that promotes bone
growth and strength
- Commonly produced by impact with
the ground
• Examples: running, jumping rope,
basketball, tennis, and hopscotch
(These activities can also be aerobic and musclestrengthening activities as well.)
Other Important Considerations
• Adolescents should meet the Guidelines by
doing activity that is appropriate for their
age
• Adolescents are able to play organized
games and sports and are able to maintain
longer periods of activity
• Incorporate physical activity into your day
at school or at home with your family
How Age Influences
Physical Activity in Adolescents
• Adolescents do not exercise on a regular
basis
- No period of moderate-vigorous
intensity activity is too short to count
toward the Guidelines
• Adolescents may meet the Guidelines
through free play, structured programs, or
both
How Age Influences
Physical Activity in Adolescents
• Structured exercise programs include:
- Aerobic activities (sports), musclestrengthening activities (lifting weights),
working with resistance bands, or body
weight exercises (push-ups/sit-ups)
• Muscle-Strengthening activities count if they
involve a moderate to high level of effort
-Make sure to work the major muscle
groups of the body: legs, hips, back,
abdomen, chest, shoulders, and arms
For More Information
• http://www.cdc.gov/healthyyouth/physicalactivity/
guidelines.htm
Ways You Can Be Physically
Active
•Instead of watching TV after dinner, do a fun
physical activity such as taking a walk with your
family or friends.
•Play active games with your friends that involve lots
of movement.
•Ask for equipment such as balls or jump ropes that
can be used during an active game.
•Ask to go to new parks where you and your
family/friends can be active together.
•Try a new team sport or individual activity.