Ms. Nirode's "Got 60?" Document--Coming Soon!

CDC-the Basics

The CDC recommends children get 60 minutes of activity a day.  

Your 60 minutes should include:

1.  Aerobic Activity

2.  Muscle Strengthening Activity

3.  Bone Strengthening Activity

Here is the link for more information on each:  http://www.cdc.gov/physicalactivity/basics/children/

President's Council on Fitness, Sports & Nutrition

http://www.fitness.gov/be-active/physical-activity-guidelines-for-americans/

This site includes basic information, reports on the state of physical fitness of Americans, and Guidelines.

CHILDREN AND ADOLESCENTS (6-17 YEARS OLD)

60 minutes-including Aerobic, Muscle Strengthening, and Bone Strengthening.

Recipe for Fitness:

-60 minutes daily

-Most days moderate-Vigorous

-3x's a week--Vigorous intensity

-3x's a week--Muscle and Bone strengthening Activities

Here are their descriptions of each category:  (Copied and Pasted)

AEROBIC ACTIVITIES

Aerobic activities require moderate physical effort and include, but are not limited to: biking slowly, canoeing, ballroom dancing, general gardening, using your manual wheelchair, arm cycling, walking briskly, and water aerobics. Examples of vigorous activities are basketball, jumping rope, running or bicycling on hills, soccer, swimming laps, and martial arts.

Not sure whether you are at a moderate or vigorous activity level? Try the talk test. If you can talk while you are active, then you are participating at a moderate level. If you can only say a few words without stopping to catch your breath, then you are engaging in vigorous activity.

MUSCLE-STRENGTHENING ACTIVITIES

Strengthening activities work all the major muscle groups - legs, hips, back, chest, stomach, shoulders, and arms. These activities include, but are not limited to: lifting weights, push-ups, sit-ups, and working with resistance bands. Don't have weights? Common household items such as bottled water and soup cans can also be used.

BONE-STRENGTHENING ACTIVITIES

Bone-strengthening activities produce a force on the bones that promotes bone growth and strength. This force is commonly produced by impact with the ground. The good news: bone-strengthening activities can also be aerobic and muscle-strengthening like running, jumping rope, basketball, tennis, and hopscotch.