Tuesday, 12 October 2021 14:36

American Heart Association Recommendations for Aerobic Activity in Adults and Kids

Written by PathologyPrevention
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Some Examples of Aerobic Exercise for Kids Include:

  • Children 3-5 years old should be physically active and have plenty of opportunities to move throughout the day.
  • Kids 6-17 years old should get at least 60 minutes per day of moderate- to vigorous-intensity physical activity, mostly aerobic. 
  • Include vigorous-intensity activity on at least 3 days per week.
  • Include muscle-and bone-strengthening (weight-bearing) activities on at least 3 days per week.
  • Increase amount and intensity gradually over time.

Aerobic exercise is important for kids. It helps keep their heart, lungs, and blood vessels healthy. It can also help them keep or get to a healthy weight. Kids who exercise tend to have:

  • Better heart and lung fitness
  • Lower levels of body fat
  • Stronger bones and muscles
  • Fewer symptoms of depression
  • Better chances of being healthy adults without chronic disease

Kids should make sure to get vigorous aerobic activity on at least three days a week, says the Department of health and Human Services. What does that mean? Moderate aerobic activity means your child’s heart will beat faster than normal. He or she will breathe harder than normal. With vigorous activity, your child’s heart will beat much faster than normal. He or she will breathe much harder than normal.

Aerobic Activities for Children (ages 6 to 9)

These are examples of good activities for children:

  • Games that involve running and chasing
  • Hiking
  • Jumping rope
  • Karate
  • Riding a bicycle
  • Rollerblading
  • Running
  • Skateboarding
  • Sports such as hockey, basketball, swimming, or gymnastics
  • Walking

Aerobic Activities for Adolescents (ages 10 to 12)

These are examples of good activities for adolescents:

  • Canoeing or kayaking
  • Cheerleading
  • Dancing
  • Games that involve running and chasing
  • Gymnastics
  • Hiking
  • House and yard work
  • Ice skating
  • Jumping rope
  • Karate
  • Riding a bicycle
  • Rollerblading
  • Running
  • Skateboarding
  • Skiing or snowboarding
  • Sports such as baseball, softball, basketball, soccer, tennis, hockey, or swimming
  • Walking

Aerobic Activities for Teens (ages 13 to 17)

These are examples of good activities for teens:

  • Aerobic exercise classes
  • Canoeing or kayaking
  • Cheerleading
  • Dancing
  • Gymnastics
  • Hiking
  • House and yard work
  • Ice skating
  • Jumping rope
  • Karate or other martial arts
  • Riding a bicycle
  • Rollerblading
  • Rowing
  • Running
  • Skateboarding
  • Skiing or snowboarding
  • Sports such as baseball, softball, basketball, volleyball, soccer, lacrosse, tennis, hockey, basketball, football , fencing, badminton, or swimming
  • Walking

Recommendations for Adults

Are you fitting in at least 150 minutes (2.5 hours) of heart-pumping physical activity per week? If not, you’re not alone. Only about one in five adults and teens get enough exercise to maintain good health. Being more active can help all people think, feel and sleep better and perform daily tasks more easily. And if you’re sedentary, sitting less is a great place to start.

  • Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.
  • Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least 2 days per week.
  • Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
  • Gain even more benefits by being active at least 300 minutes (5 hours) per week.
  • Increase amount and intensity gradually over time.
Read 63 times Last modified on Tuesday, 12 October 2021 15:17

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