FORT LEE, Va. – Children and teenagers need one hour or more of physical activity daily; just one of the new 2008 Physical Activity Guidelines for Americans published by the U.S. Department of Health and Human Services. The guidelines are designed to provide information and guidance on the types and amounts of physical activity for Americans aged 6 years and older. The main idea behind the guidelines is that regular physical activity over months and years can produce long-term health benefits.
The Defense Commissary Agency has joined TRICARE, Military OneSource, the Army and Air Force Exchange Service, and Health and Human Services to ask the military community to "Take the Pledge" to help address the chronic issue of childhood overweight and obesity. Nearly 20 percent of children and teens in Department of Defense families are considered obese, and across the nation the numbers are even greater as one child in three is overweight. In recognition of this growing issue, we encourage families to be physically active with their children and teenagers each day.
To address the childhood overweight and obesity issue, the "Healthy Youth for a Healthy Future" initiative led by the surgeon general, promotes the importance of healthy eating and physical activity at a young age to help prevent overweight and obesity in this country. "Healthy Youth for a Healthy Future" is recognizing communities throughout America that are coming together to address childhood overweight and obesity prevention by encouraging kids to eat right and exercise. To change children’s eating and activity habits, this initiative concentrates on many of the people who influence our children, including parents, caregivers, schools, public health leaders and local community leaders. The surgeon general is on a national tour to recognize and highlight those communities with effective prevention programs and to motivate community members to join in their efforts to encourage kids to eat healthier and increase physical activity to at least 60 minutes a day.
Guidelines for children and teenagers
Children and teenagers should do 60 minutes (one hour) or more of physical activity daily.
Aerobic: Most of the 60 or more minutes a day should be either moderate–or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days a week.
Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least three days of the week.
Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least three days of the week.
Encourage children and teenagers to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety. To help you decide what is best for your children, here are examples of physical activities.
Examples of Moderate- and Vigorous-Intensity Aerobic Physical Activities and Muscle- and Bone-Strengthening Activities for Children and Adolescents
Type of Physical Activity
Children
Adolescents
Moderate intensity aerobic
Active recreation, such as hiking, skateboarding, rollerblading
Bicycle riding
Brisk walking
Active recreation, such as canoeing, hiking, skateboarding, rollerblading
Brisk walking
Bicycle riding (stationary or road bike)
Housework and yard work, such as sweeping or pushing a lawn mower
Games that require catching and throwing, such as baseball and softball
Vigorous intensity
Active games involving running and chasing, such as tag
Bicycle riding
Jumping rope
Martial arts, such as karate
Running
Sports such as soccer, ice or field hockey, basketball, swimming, tennis
Cross-country skiing
Active games involving running and chasing, such as flag football
Bicycle riding
Jumping rope
Martial arts, such as karate
Running
Sports such as soccer, ice or field hockey, basketball, swimming, tennis
Vigorous dancing
Cross-country skiing
Muscle strengthening
Games such as tug-of-war
Modified push-ups (with knees on the floor)
Resistance exercises using body weight or resistance bands
Rope or tree climbing
Sit-ups (curl-ups or crunches)
Swinging on playground equipment/bars
Games such as tug-of-war
Push-ups and pull-ups
Resistance exercises with exercise bands, weight machines, hand-held weights
Climbing wall
Sit-ups (curl-ups or crunches)
Bone strengthening
Games such as hopscotch
Hopping, skipping, jumping
Jumping rope
Running
Sports such as gymnastics, basketball, volleyball, tennis
Hopping, skipping, jumping
Jumping rope
Running
Sports such as gymnastics, basketball, volleyball, tennis
2008 Physical Activities Guidelines for Americans, US Department of Health and Human Services
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About DeCA: The Defense Commissary Agency operates a worldwide chain of commissaries providing groceries to military personnel, retirees and their families in a safe and secure shopping environment. Authorized patrons purchase items at cost plus a 5-percent surcharge, which covers the costs of building new commissaries and modernizing existing ones. Shoppers save an average of more than 30 percent on their purchases compared to commercial prices – savings worth about $3,000 annually for a family of four. A core military family support element, and a valued part of military pay and benefits, commissaries contribute to family readiness, enhance the quality of life for America's military and their families, and help recruit and retain the best and brightest men and women to serve their country.
