Physical_Activity_Guidelines

and social opportunities. More ambitious goals are fine, too. For example, a person may create a physical
activity plan that is aimed at training for a 10-kilometer community run. Activities that are multipurpose are
another way for people to incorporate physical activity into their busy lives. For example, people can use active
transportation—walking, biking, or wheelchair walking—to get to school, work, or a store.
Develop Knowledge and Skills to Attain Goals
It is important to learn about the types and amounts of activity needed to attain personal goals. For example,
if weight loss is a goal, it is useful to know that vigorous-intensity activity can be more time-efficient in burning
calories than moderate-intensity activity. If running is a goal, it is important to learn how to reduce risk of
running injuries by selecting an appropriate training program and proper shoes. If regular walking is a goal,
learning about neighborhood walking trails can help a person attain this goal.
What Can Families and Caregivers Do to Help Youth Get
Enough Physical Activity?
Children and adolescents are naturally physically active, and they need opportunities to be active and to learn
skills. They benefit from encouragement from parents and other adults. Adults can promote age-appropriate
activity in children and adolescents through these steps:
• Start early. Young children love to play and be active. Encouraging lots of safe and unstructured
movement and play at home and in the neighborhood can help build a strong foundation in which
children understand that being physically active can and should be a healthy habit throughout their lives.
• Provide time for both structured and unstructured physical activity during school and outside
of school. School-aged children need time for active play. Through recess, physical activity breaks,
physical education classes, team and individual sports and other after-school programs, and active
time with family and friends, youth can learn about physical activity and spend time doing it.
• Provide youth with positive feedback and good role models. Parents, caregivers, and teachers
should model and encourage an active lifestyle for children. Praise, rewards, and encouragement help
children to be active. Being active as a family is a great way to model and encourage physical activity.
• Help young people learn skills required to do physical activity safely. As appropriate for their age,
youth need to understand how to regulate the intensity of activity, increase physical activity gradually
over time, set goals, use protective gear and proper equipment, follow rules, and avoid injuries.
• Promote activities that set the basis for a lifetime of activity. Children and adolescents should be
exposed to a variety of activities, including active recreation, team sports, and individual sports. In this
way, they can find activities they can do well and enjoy, including activities that adults commonly do,
such as jogging, bicycling, hiking, swimming, exercise classes, and strength training. Young people should
experience noncompetitive activities, and activities that do not require above-average athletic skills.
Chapter 8. Taking Action: Increasing Physical Activity Levels of Americans 99