Let’s Move! A Family Guide to Physical Activity for Children & Teens

(Adapted from the U.S. Physical Activity Guidelines, 2nd ed., and the 2022 U.S. Report Card on Physical Activity for Children & Youth)

Why Moving Every Day Matters

Body	Mind	Future
• Stronger heart, lungs & muscles• Builds dense bones (lowers fracture risk)• Helps keep a healthy weight & blood pressure	• Sharper focus & better grades• Improves mood, confidence & sleep• Reduces risk of depression & anxiety	• Habits formed now track into adulthood• Lowers lifelong risk of heart disease, diabetes & some cancers

Recommended Daily Activity Targets

Age	How Much?	What Counts?	Weekly “Extras”
3 – 5 years	Be active throughout the day — aim for 3+ hours of play spread out.	Tag, climbing, tricycle, dance, tumbling, chasing bubbles, playground time.	N/A – just keep them moving & exploring.
6 – 17 years	60 minutes or more of moderate-to-vigorous activity.	Brisk walking, cycling, active games, recess, swimming, sports, jumping rope.	• Muscle-strengthening 3 days/wk• Bone-strengthening 3 days/wk• Include vigorous activity on 3 days/wk

Screen-Time & Sitting Tips

Aim to keep recreational screen time under 2 hours per day. Use the “20-20-20” rule during homework: every 20 min, look 20 ft away & stand/move for 20 sec.* Swap scrolling for movement breaks: 10 jumping jacks, hallway lunges, or a dance-off.

Easy Ways to Work Activity Into Real Life

Preschoolers

- Pretend-play safari or obstacle course in the living room.

- Nature walks: count birds, collect leaves.

Kids (6 – 12)

- Walk or bike to school or a friend’s house when safe.

- Join a community sport or martial arts class.

- Commercial break races

Teens (13 – 17)

- Try new activities: climbing, paddle-boarding, yoga, dance crew

- Turn chores into workouts.

- Organize pickup games or join intramurals.

Safety First

1. Start Low, Go Slow.

2. Hydrate & Dress for Weather.

3. Protective Gear.

4. Well-Lit, Safe Spaces.

5. Health Conditions: Consult a provider if needed.

Family & Community Support

- Be a Role Model.

- Schedule It.

- Champion Recess & PE.

- Create Active Spaces.

- Celebrate, Don’t Compare.

Quick Stats to Motivate

Only 1 in 5 U.S. youth (ages 6-17) reach the daily 60-minute goal.

Physical inactivity costs the U.S. approximately $117 billion annually in related healthcare.

Trusted Resources & Activity Ideas

• CDC “Move Your Way”: cdc.gov/physicalactivity/moveyourway

• KidsHealth: kidshealth.org

• Safe Routes to School: saferoutesinfo.org

• YMCA & local parks departments

Take-Home Message

Movement is medicine and it’s fun! Help your child collect at least one hour of sweat-sprinkled, smile-filled activity every day, limit long stretches of sitting, and cheer them on. Small daily choices grow strong bodies, sharp minds, and lifelong healthy habits.