1. Physical Activity Guidelines

2. National Guidelines  Children and youth should do 60 minutes or more of physical activity every day.  Activities should vary and be a good fit for their age and physical development.  Children are naturally active, especially when they're involved in unstructured play (like recess).  Any type of activity counts toward the advised 60 minutes or more.

3. Types of Activity  Moderate Intensity Aerobic Activity  Vigorous Intensity Aerobic Activity  Muscle-Strengthening Activities  Bone-Strengthening Activities

4. Moderate Intensity  Most physical activity should be moderate-intensity aerobic activity.  Examples include walking, running, skipping, playing on the playground, playing basketball, and biking.

5. Vigorous Intensity  Vigorous-intensity aerobic activity should be included at least 3 days a week.  Examples include running, doing jumping jacks, and fast swimming.

6. Muscle Strengthening  Muscle-strengthening activities should be included at least 3 days a week.  Examples include playing on playground equipment, playing tug-of-war, and doing pushups and pullups.

7. Bone Strengthening  Bone-strengthening activities should be included at least 3 days a week.  Examples include hopping, skipping, doing jumping jacks, playing volleyball, and working with resistance bands.

8. Benefits of Physical Activity  Develop healthy musculoskeletal tissues (i.e. bones, muscles and joints)  Develop a healthy cardiovascular system (i.e. heart and lungs)  Develop neuromuscular awareness (i.e. coordination and movement control)  Maintain a healthy body weight

9. Benefits of Physical Activity  Psychological benefits  Improves control over symptoms of anxiety and depression  Assists in social development by providing opportunities for self- expression, building self-confidence, social interaction and integration  Improved psychological well-being, including gaining more self-confidence and higher self-esteem

10. Benefits of Physical Activity  Reduces blood pressure  Raises HDL ("good") cholesterol  Reduces the risk of diabetes  Reduces the risk of some kinds of cancer  Improves posture

11. Benefits of Physical Activity  Helps you relax  Enables one to more readily adopt other healthy behaviors  Enables you to demonstrate higher academic performance at school

12. Calculating Distance  Walking 20 minutes per mile (3 miles per hour): 2250 steps per mile  Walking 15 minutes per mile (4 miles per hour): 1950 steps per mile  Running 12 minutes per mile (5 miles per hour): 1950 steps per mile  Running 10 minutes per mile (6 miles per hour): 1700 steps per mile  Running 8 minutes per mile (7.5 miles per hour): 1400 steps per mile