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For Parents & FamiliesGet Movin': An Active Lifestyle is Good for the Heart
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Why Physical Activity?
It is important that the whole family engage in regular physical activity as part of an overall healthy lifestyle, says the American Heart Association and other health professional organizations. Experts agree that anyone age 2 and older should engage in regular physical activity. Inactive children are likely to become inactive adults that are more at risk for heart disease as well as other chronic diseases. Routine exercise burns calories and can help the whole family lose weight or maintain a healthy weight. One’s weight is important from a heart disease perspective since being overweight is linked with increased risk for heart disease. According to new government guidelines, “reducing sedentary behaviors, including television- and video-viewing time, appears to be an effective way to treat and prevent overweight among children and adolescents.”
Just like with healthy eating, parents should set an example for their children and make physical activity part of their daily routine. This example will not only help the entire family create a positive attitude about physical activity but will help teach children that regular exercise is a normal healthy part of life.
Benefits of Physical Activity:
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The American Heart Association (AHA) recommends:
- All children age 2 and older should participate in at least 30 minutes of enjoyable, moderate-intensity activities every day.
- Children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity every day.
- In addition, children should engage in at least 30 minutes of vigorous physical activity at least 3–4 days each week to achieve and maintain a good level of heart and lung fitness.
To learn more about the AHA’s scientific position on children and exercise, click here.
Fitness Pyramid for Kids:
The American Dietetic Association has included a Fitness Pyramid for Kids as part of their “Dietary guidance for healthy children aged 2 to 11 years.” The pyramid’s physical activity recommendations for kids are divided into the following zones (from the base “do the most” to the top “do the least” of the pyramid). To view the pyramid, click here.
- Fat-burning Zone: 6 times per week for 60 minutes
- Healthy-Heart Zone: 4 to 5 times per week for 30 minutes
- Kick It Zone: 3 times per week for 15 to 30 minutes
- Power Zone: 2 times per week for 5 to 10 minutes
- Red Zone: 1 time per week for 1 to 5 minutes
*The activities that would fit into each zone are listed in the pyramid.
More Physical Activity Recommendations:
