Children benefit from exercise and fitness as much as adults do. Experts recommend that teens and children (starting at age 6) do moderate to vigorous activity at least 1 hour every day.¹ And 3 or more days a week, what they choose to do should:

• Make them breathe harder and make the heart beat much faster than normal.
• Make their muscles stronger. For example, they could play on playground equipment, play tug-of-war, do sit-ups, or use resistance bands.
• Make their bones stronger. For example, they could run, play hopscotch, jump rope, or play basketball or tennis.

It's okay for them to be active in smaller blocks of time that add up to 1 hour or more each day.