Aerobic, Muscle- and Bone-Strengthening: What Counts?
To get you started, here is a list of possible activities that you can do. These activities serve as a guide, so do any of them, as long as they are age-appropriate for you.
Many of these activities fall under two or three different categories, making it possible for you to do each type of activity – vigorous-intensity aerobic, muscle- and bone-strengthening activity – on at least 3 days each week. Also, some activities, such as bicycling or basketball, can be done at either a moderate- or a vigorous-intensity, depending on your level of effort.
Age Group
Type of Physical Activity
Children
Adolescents
Moderate–intensity aerobic
Active recreation such as hiking, skateboarding, rollerblading
Bicycle riding
Walking to school
Active recreation, such as canoeing, hiking, cross-country skiing, skateboarding, rollerblading
Brisk walking
Bicycle riding (stationary or road bike)
House and yard work such as sweeping or pushing a lawn mower
Playing games that require catching and throwing, such as baseball, softball, basketball and volleyball
Vigorous –intensity aerobic
Active games involving running and chasing, such as tag
Bicycle riding
Jumping rope
Martial arts, such as karate
Running
Sports such as ice or field hockey, basketball, swimming, tennis or gymnastics
Active games involving running and chasing, such as flag football, soccer
Bicycle riding
Jumping rope
Martial arts such as karate
Running
Sports such as tennis, ice or field hockey, basketball, swimming
Vigorous dancing
Aerobics
Cheerleading or gymnastics
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
Swinging on playground equipment/bars
Gymnastics
Games such as tug of war
Push-ups
Resistance exercises with exercise bands, weight machines, hand-held weights
Rock climbing
Sit-ups
Cheerleading or Gymnastics
Bone-strengthening
Games such as hop-scotch
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
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Aerobic, Muscle- and Bone-Strengthening: What Counts?
