Be Active

Physical Activity for Kids

Each week you can have fun and get active by trying the following things…

With friends…	With Family…	By yourself…
-Dance to music -Play games like tag and hopscotch -Join a sports team at school or at the park	-Go on a walk together -Play at the park -Turn off the TV for a day	-Fly a kite -Do cartwheels, somersaults or jumping jacks -Practice sports skills - Cut down on watching TV, sitting around playing computer games

Recommendations on Physical Activity for Children:

Children and adolescents (ages 6-17) should be physically active for at least 60 minutes every day, or most every day.
Activities should be at the moderate- or vigorous-intensity level.
They should include muscle or bone-strengthening activities at least 3 days per week.
There should NOT put an emphasis on team sports, but rather on developing healthy lifestyle activities and habits.

Recreational and leisure activities - 2-3 times a week	Flexibility & Strength : 3-5 times a week	Aerobic exercise - 60 minutes or more, 3 times per week
Softball Volleyball Bowling Ice Skating In-line skating Bicycling Swimming	Stretching exercises Push-ups Pull-ups Squats Crunches Toe-touches	Jogging Soccer Basketball Hiking Tennis Dancing Martial arts
Everyday… As much as possible Take the stairs instead of the elevator or escalator. Help your parents do chores around the house and yard. When traveling around your neighborhood or to school, walk or ride your bike instead of riding in the car.

Every game has rules, but these apply to all fun and games! Follow them, and you’ll reduce your chances of being benched with injuries!

Before trying any new sport, be sure to buy or rent the proper safety gear to help prevent head injuries, or worse.

Warm-up before any sport or exercise so you are ready to be active.
Drink plenty of water when you play hard.Avoid energy drinks or vitamin water.
When you are out playing, don’t forget the sunscreen.
Be extremely careful of cars when biking or playing in the street.
Always wear the proper gear for each activity.
If you are out at night, wear something that is reflective.
When you are swimming, look before you leap.
When you are playing on jungle gyms or other climbing equipment, make sure there is a padded surface underneath.
Don’t push yourself to play hard when you feel tired or sick.
Never take illegal drugs or drink alcohol…especially before playing a sport.