1. Physical Activity for Preetens (Age 9-12)
Palo Alto Medical Foundation
Health Education Department
Jenna Levy, Health Educator
Medical Review: Leigha Winters, MD
August 2016

2. A total of 60 minutes of physical activity a day is recommended
Daily Activity
Daily physical activity is important for preteen mental and physical health
A total of 60 minutes of physical activity a day is recommended
Preteens can exercise for:
60 minutes, 1 time a day
10 minutes, 6 times a day
15 minutes, 4 times a day
Etc.

3. Types of Physical Activity
Intensity-focused
Strength building
Stretching and flexibility
Activities of daily living

4. Let’s go through each type of physical
activity one by one...

5. Intensity-Focused Activities
Triggers body to…
Increase heart beat
sweat
breath harder
Example activities:
brisk walking -dancing
hiking -basketball
lap swimming -softball
martial arts -volleyball
rollerblading -capture the flag
running -four square

6. Strength Building
Exercises that make muscles work harder by using resistance
The more the muscles work, the stronger they become
Example activities:
ab curl ups
push ups
side leg lifts
weight lifting
elastic resistance bands

7. Strength Building: Be Careful
Preteens bodies are still growing, so they should not do intense strength training
If you are going to do strength exercises…
Only try weight lifting or using elastic bands if someone knowledgeable about preteen physical activity helps

8. Stretching and Flexibility
These exercises stretch muscles to improve flexibility and movement
Example activities:
Yoga
Tai chi
Pilates
General stretching

9. Activities of Daily Living
Fairly easy, everyday physical activities
Try increasing the amount of time spent on these activities each day
Example activities:
walking
playing with pet
gardening
cooking
chores

10. Physical Activity Tips
Limit screen time
Own a pair of comfortable-fitting sneakers
Wear protective sports gear (i.e. helmets, wrist guards, football pads, etc.)
Explore different parks. Have friends join you.
Be active as a family
Don’t wait to talk to a doctor if injured

11. Resources and References
Penn Medicine: Lancaster General Health
PAMF Exercise Information for Prettens