Exercising for Health

The most recent recommendations from the American College of Sports Medicine (2000, ACSM Guidelines for Exercise and Prescription, Lippincott, Williams & Wilkins) suggest that children should exercise on a regular basis by participating in a manner consistent with their maturity level, medical status, skill level and prior exercise experiences. Several health agencies encourage all persons more than six years of age to participate in moderate-intensity physical activities on most, and preferably all, days of the week. In older children, 20-30 minutes of vigorous activity at least three times a week is encouraged for healthy benefits. Such activity should involve all of the major muscle groups, be rhythmical in design (walking, cycling, swimming, etc.) and include weight-bearing activities to optimize basic skill development, weight management, aerobic fitness, and bone mineral content. The following table will help guide you in this respect:

• Frequency: 3 - 5 days per week
• Intensity: 70 - 85% of your MHR*
• Time: 20-60 minutes per session

* MHR = maximal heart rate. (To calculate your training heart rate zone based upon your maximal heart rate return to our home page and click on "Health Related Fitness" and then visit the section on "Heart". Keep in mind, however, that children typically do not need to monitor heart rate during exercise as they are at low cardiac risk and generally have a good ability to adjust exercise according to tolerance or perceived exertion.)

For ideas, suggestions and locations to implement your "fitness activities" return to our home page and click on "Family Fitness".

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