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Increasing Fundamental Movement in Children Ages 5 to 11

Children ages 5 to 11 need at least 60 minutes of moderate to vigorous intensity aerobic physical activity daily. They also need to add muscle and bone strengthening activities at least 3 days per week. Vigorous intensity physical activities will cause children to sweat and be out of breath.

Activities like:

  • Running: basketball, soccer, baseball
  • Swimming
  • Skating: hockey or public skating
  • Cycling: mountain biking, BMX or road
  • Skiing: cross-country and downhill
  • Dancing

Muscle and bone strengthening activities include:

  • Jumping: volleyball, figure skating, gymnastics, basketball
  • Pushing / pulling: gymnastics, martial arts, downhill skiing
  • Body weight exercises: push-up, pull-up or body weight squats


24-Hour Movement Guidelines for Children and Youth: Ages 5-17