The amount of physical activity children need depends on their age.  Children and adolescents ages 6 through 17 need to be active for 60 minutes every day. This may sound like a lot, but don’t worry! Children may already be meeting the recommended physical activity levels. You can also see ways to encourage children to participate in activities that are age-appropriate, enjoyable, and offer variety.

Recommendations for Children and Adolescents Ages 6 Through 17 Years

• 60 minutes or more of moderate-to-vigorous intensity physical activity each day.
  • Aerobic activity: Most of the daily 60 minutes should include activities like walking, running, or anything that makes their hearts beat faster. At least 3 days a week should include vigorous-intensity activities.
  • Muscle-strengthening: Includes activities like climbing or doing push-ups, at least 3 days per week.
  • Bone-strengthening: Includes activities such as jumping or running, at least 3 days per week.

How do I know if my child’s aerobic activity is moderate- or vigorous-intensity?
On a scale of 0 to 10, where sitting is a 0 and the highest level of activity is a 10, moderate-intensity activity is a 5 or 6. When children do moderate-intensity activity, their heart beats faster, and they breathe much harder than when they are at rest or sitting. Vigorous-intensity activity is a level 7 or 8. When children do vigorous-intensity activity, their heart beats much faster than normal, and they breathe much harder than normal.

Another example is when children walk to school with friends each morning, they’re probably doing moderate-intensity aerobic activity. But when children run, or chase others while playing tag during recess, they’re probably doing vigorous-intensity activity.

What do you mean by age appropriate activities?
Some physical activity is better-suited for children than adolescents. For example, younger children usually strengthen their muscles when they do gymnastics, play on a jungle gym, or climb trees. Children do not usually need formal muscle-strengthening programs, such as lifting weights. As children grow older and become adolescents, they may start structured weight lifting programs. They may do these types of programs along with their sports team practices.

Source: CDC