How you begin your exercise program depends on your physical condition. If you have been inactive for
several years or are severely overweight, start slowly and increase your workout time gradually. Increase
your workout intensity gradually by monitoring your heart rate while you exercise.
Remember to follow these essentials:
CONDITIONING GUIDELINES
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The Physical Activity Guidelines for Americans, issued by the U.S. Department of Health and
Human Services, recommend that children and adolescents aged 6-17 years should have 60
minutes (1 hour) or more of physical activity each day.
Youth Physical Activity Guidelines
Children and adolescents should have 60 minutes (1 hour) or more of physical activity daily.
Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity
aerobic physical activity and should include vigorous-intensity physical activity at least 3 days a
week.
Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and
adolescents should include muscle-strengthening physical activity on at least 3 days of the
week.
Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and
adolescents should include bone-strengthening physical activity on at least 3 days of the week.
It is important to encourage young people to participate in physical activities that are appropriate
for their age, that are enjoyable, and that offer variety.
Source: U.S. Department of Health and Human Services. Physical Activity Guidelines for
Americans. Washington, DC: U.S. Department of Health and Human Services; 2008.
US DEPT OF HEALTH GUIDELINES
