Rx for Children

There are many physiological differences between adults and children. One, for example, would be heart rate. In children, it is normal to have a higher heart rate than adults. For this reason, it is important for children to avoid sustained, heavy exercise.

Just like with deconditioned adults, over weight children should start their exercise program at moderate intensity, slowly building up to 60+ minutes of physical activity per day. Alike older adults, turning physical activity into games will make exercise less intimidating & of course, funner!

Before beginning exercise with children, you must take into consideration asthma, intellectual disability and current activity level. Let's stay safe.

FITT FOR AEROBIC

Frequency: Daily! Moderate to vigorous activity

Intensity: Mostly moderate (increased ventilation), vigorous (substantial increase) 3 days/week

Time: At least 60 minutes/day. Start with less if deconditioned

Type: Enjoyable but developmental. Monkey bars, tag, running, bicycling, etc.

FITT FOR RESISTANCE

Frequency: At least 3 days/week

Intensity: Body weight exercise to moderate fatigue

Time: At least 60 minutes/day of exercise. Start with less if deconditioned

Type: Structured (lifting weights) or unstructured (play ground)

FITT FOR BONE STRENGTH

Frequency: At least 3 days/week

Time: At least 60 minutes/day of exercise

Type: Running, jumping, hopscotch, basketball, tennis, strength training

**ACSM's Guidelines for Exercise Testing & Prescription - 10th edition**