Physical Activity Overview

Exercise is great activity to engage in when kids and teens looking for a way to relieve stress. It releases endorphins to help improve mood, reduces stress hormones in the body and helps them feel more relaxed.  

Why is physical activity good for your health?

Researchers explored the impact of an eight-week aerobic exercise program on young adults who have experienced tough situations and the results showed that those who exercised regularly felt better, compared to those who did not exercise. This suggests that adding exercise into your routine might be a good way to make yourself feel happier.

Physical activity also:

• Keeps your heart healthy.
• Protects you from getting sick.
• Makes your muscles strong.
• Helps you remember and think better.
• Do better in school.
• Keeps you happy and social.
• Sleep better.

How can exercise help kids and teens become resilient?

Exercise can help kids and teens become resilient by teaching:

• Skills.
• Managing big feelings.
• Problem-solving.
• Feeling in control.

In fact, for teens who play team sports, especially for those who have experienced trauma, it has been shown to lower symptoms of depression and/or anxiety.

Daily recommended amount of physical activity

Physical activity has three components:

• Intensity: How hard a person works to do the activity.
• Frequency: How often a person does the activity.
• Duration: How long a person does an activity in one session.

For adults: At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous exercise each week. This can include activities such as a brisk walk or active play with children.

For children and adolescents: At least 60 minutes a day of physical activity.

What are examples of physical activity goals?

Setting goals for physical activity is important for making sure we maintain motivation. It helps us track our progress over time and gives us a sense of purpose and direction toward making healthier choices. Below are some examples of goals to help get you started. Feel free to make your own!

• I will start going on a walk with my child for 15 minutes every Wednesday after school.
• I will enroll my child in a physical activity in our community today after work.
• I will practice yoga stretches with my child for 5 minutes on Saturdays and Sundays
• I will increase my daily step count from 5,000 to 10,000 steps within the next four weeks.
• I will jog for 20 minutes, Mondays, Wednesdays, and Fridays.
• I will attend 2 fitness classes per week that focus on strength and flexibility.