3.2 How Much Activity and What Types

Notes

Teens (ages 13-17) should get about 60 minutes or more of moderate to vigorous physical activity each day, according to U.S. guidelines.

• Moderate activity: you can talk but not sing, such as brisk walking or easy biking.
• Vigorous activity: you can only say a few words, such as running or fast swimming.
• Include muscle-strengthening (push-ups, climbing, resistance bands) and bone-strengthening (jumping, running) at least 3 days a week.
• The 60 minutes can be split into shorter periods through the day.
• Components of fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility.
• Example: 20 minutes walking to school, 20 minutes in PE and 20 minutes playing basketball totals 60 minutes.