Physical activity for kids

Moderate activity (250-420 calories per hour)

• Walking (2 miles per hour or faster)

• Biking (easy pace)

• Dancing

• Golf (carrying clubs)

• Vacuuming/cleaning the house

• Mowing (power mower)

• Volleyball

• Raking leaves

Vigorous activity (420+ calories per hour)

• Walking uphill fast

• Jogging

• Jump rope

• Digging and hauling

• Soccer

• Stair walking (15 minutes)

• Biking (10 mph+)

• Mowing (hand mower)

Easy ways to add steps

• Get off the bus a stop or two before your usual stop and walk the rest of the way

• Walk back and forth while you wait for the bus

• When making a phone call, pace as you talk

• If you can, walk or bike to a destination instead of taking a car

• Walk over to a friend's house

• During TV commercials, get up and move around the house

• Do an outdoor scavenger hunt (pdf)

Stuck inside because the weather is bad?

• Set up an indoor scavenger hunt

• Hit a balled-up sock, or balloon, around and try not to let it hit the floor

• Basketball hoops with over the door hooks work well

• Play Twister

When it's just you

• Practice hopscotch

• Invent dance moves

• Do jumping jacks

• Use an exercise video

• See how many sit-ups you can do

Don't like sports?

• Fitness for Kids Who Don't Like Sports

• Try activities like cycling, martial arts or hiking. You might become hooked.

• Pick chores or work that involves physical activity.

• Don’t like team sports? How about a paper delivery route that needs to be walked?

• Plan family outings that are active, such as canoeing or inline skating