Its Kids World

To keep ourselves fit and healthy, we need to exercise regularly. Exercising regularly means doing strenuous exercises like swimming, cycling, playing soccer or jogging. Regular exercise should be one lasting at least 20 minutes, three times or more in a week.

Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.

The Many Benefits of Exercise

Everyone can benefit from regular exercise. A child who is active will:

• have stronger muscles and bones
• have a leaner body because exercise helps control body fat
• be less likely to become overweight
• decrease the risk of developing type 2 diabetes
• possibly lower blood pressure and blood cholesterol levels
• have a better outlook on life

In addition to the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle the physical and emotional challenges that a typical day presents - be that running to catch a bus, bending down to tie a shoe, or studying for a test.

The Three Elements of Fitness
If you've ever watched children on a playground, you've seen the three elements of fitness in action. The child:

• runs away from the kid that's "it" (endurance)
• crosses the monkey bars (strength)
• bends down to tie his or her shoes (flexibility)

Age	Minimum Daily Activity	Comments
Infant	No specific requirements	Physical activity should encourage motor development
Toddler	1 1/2 hours	30 minutes planned physical activity AND 60 minutes unstructured physical activity (free play)
Preschooler	2 hours	60 minutes planned physical activity AND 60 minutes unstructured physical activity (free play)
School age	1 hour or more	Break up into bouts of 15 minutes or more

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