Guidelines for child and teen fitness plans

Improving your child's or teen's fitness may boost his or her academic performance, self-concept, and mental health. Here are some helpful guidelines for improving your child's or teen's fitness.

For children:

• Increase your child's age-appropriate physical activity to more than 1 hour a day. Plan for more than 15 minutes of vigorous activity during this time.
• Encourage your child to participate in various types of activities, including sports. You can join your child in some activities, such as vigorous walking, in-line skating, bicycling, tennis, dancing in the home, and exercising along with a TV program.
• Don't allow your child to have long inactive periods of time during the day.

For teens:

• Increase your teen's activity to more than 30 minutes of moderate activity each day.
• Have your teen participate in vigorous activity lasting at least 20 minutes on 4 or more days per week.
• Encourage your teen to participate in various types of activities, including sports. You can join your teen in some activities, such as vigorous walking, in-line skating, bicycling, tennis, dancing in the home, and exercising along with a TV program.