Skip to main navigation Skip to main content Skip to footer For Medicare For Providers For Brokers For Employers Español For Individuals & Families: For Individuals & Families Medical Dental Other Supplemental Explore coverage through work How to Buy Health Insurance Types of Dental Insurance Open Enrollment vs. Special Enrollment See all topics Shop for Medicare plans Member Guide Find a Doctor Log in to myCigna
Home Knowledge Center Wellness Library Physical Activity for Children and Teens

Physical Activity for Children and Teens

How Exercise Helps Children and Teens

Physical activity is key to lifelong health and well-being. Children as young as preschool age benefit from exercise and fitness as much as adults do. Being active helps children and teens to:

  • Feel stronger and have more energy to do all the things they like to do.
  • Focus better at school and perform better in sports.
  • Feel, think, and sleep better.
  • Reach and stay at a healthy weight.
  • Build lean muscle.
  • Lower their risk for serious health problems.
  • Keep bones, muscles, and joints strong.
Health Tools

Health Tools

Health Tools help you make wise health decisions or take action to improve your health.

Actionsets are designed to help people take an active role in managing a health condition.
Three Types of Fitness for Children

Three Types of Fitness for Children

It's important for children and teens to take part in all three types of activity:

Aerobic or "cardio" exercise.

This kind of exercise strengthens the heart and lungs and builds endurance. Children often get aerobic activity without realizing it. Playing tag, dancing, swimming, and playing catch with friends all provide aerobic exercise. Many schools and communities have programs for soccer, T-ball, and other activities. These are great ways for your child to get aerobic exercise and meet new friends.

Muscle strengthening.

Playing on playground equipment, rope or tree climbing, and gymnastics are just a few examples of activities that tone and strengthen muscles. Certain types of weight training, when properly supervised, may be good choices for older children.

Bone strengthening.

Anything that uses the body to work against gravity, like running, jumping rope, playing hopscotch, and playing basketball, are activities that help with bone growth and strength. Many bone-strengthening activities are also aerobic and muscle-strengthening exercises.

Stretching can also be an important part of your child's activity. It can help increase your child's flexibility. Stretching allows your child to move their muscles and joints through a full range of motion. Show your child how to stretch the muscles. Let your child do simple stretching exercises along with you. Gently correct your child's form when needed so that your child learns good habits.

Helping your child work with weights

Many children show an interest in weights. When properly supervised, some types of weight training for older children are safe and can help prepare them for sports and starting good lifetime fitness habits.

Use these tips when your child works with weights.

  • Talk to your child's doctor before your child starts a weight-training program.

    This type of exercise is not right for every child.

  • Have an adult present who knows how to use weights.
  • Be sure your child learns the proper form.

    If children don't use proper form, they can hurt themselves. Your child also probably won't get the full benefit of exercising with weights if your child's form is wrong.

  • Use only machines that can adjust to your child's size.
  • Be sure that your child doesn't compete with other kids or even with their own past efforts.

    This can cause your child to push beyond what is safe.

  • Be sure your child doesn't move to heavier weights too quickly.

    The size of the weight is not important. Your child will get stronger from weight training by doing the right number of repetitions and sets.

Tips for Helping Your Child

Tips for Helping Your Child

One of the very best things you can do for your child's health is to help make physical activity a habit—something that will be a natural part of your child's daily life through adulthood. Here are some things you can do to help your child be active and healthy.

  • Stay positive.

    It's important for children to have fun, so don't force them to exercise. Instead, find activities that they like to do and will do without being asked.

  • Create ways for your child to be active for at least 1 hour each day.

    One way to increase your child's activity is to do it in shorter periods of time throughout the day so that it adds up to 1 hour. Encourage your child to do things like running, jumping rope, or playing soccer.

  • Plan family activities that involve exercise.

    Hike or bike, wash the car, or walk around a mall. Do an online exercise video together. Offer choices, and let your child play.

  • Make physical activity part of daily routines.

    Walk with your child to do errands, or walk to the bus stop or school, if you can.

  • Have your child invite a friend over.

    This can be a weekly planned physical activity, such as a bike ride, a water balloon toss, or building a snow fort in the yard.

  • Join other families and create "neighborhood" time.

    Include group activities like touch football, basketball, or hide-and-seek.

  • Let your child try different organized activities.

    See what your child enjoys, such as basketball, dance, soccer, or martial arts. Praise your child for doing exercise that they enjoy.

  • Talk with your child's caregiver or sitter.

    Discuss ways they can encourage your child to be physically active throughout the day.

Organized sports

Organized sports can be a great way to help your child stay active. Here are some tips for involving your child in organized sports.

  • Learn about the risks of injuries for that sport and how to prevent them.

    The injuries may be different for children than for adults. Help your child prevent sports injuries. If you have concerns, talk to your child's doctor.

  • Get to know your child's coach.

    Make sure that the coach knows about training safely and how to be safe in hot or cold weather.

  • Learn about the coach's style for getting children to learn skills and play well.

    You and your child should be comfortable with the coach's style and the coach's skills.

Learn more

Tips for Helping Your Teen

Tips for Helping Your Teen

Competitive sports

Competitive sports are a great way for teens to be active while they learn valuable social skills.

Here are tips to help your teen find the right sport.

  • Be aware that sports are not for everyone.
  • Focus on things that your teen enjoys doing.

    It could be competitive or noncompetitive sports. Or your teen may choose personal fitness activities such as jogging, yoga, or cycling. Some teens may prefer individual sports like karate, gymnastics, and swimming rather than group sports like soccer and baseball.

  • Help your teen avoid competition that stresses winning over everything else, including sportsmanship and schoolwork.

Avoiding injuries

Any repeated movement or impact can cause an overuse injury. These injuries can cause pain or soreness, inflammation, and even stress fracture of a bone. After an overuse injury has started, it can take weeks to heal. Children and teens are most at risk when their bones are still growing.

Common overuse injuries include carpal tunnel syndrome of the wrist, rotator cuff injury of the shoulder, tennis elbow, Osgood-Schlatter disease of the knee, and plantar fasciitis of the foot.

The following can help your child avoid these injuries.

  • Encourage your child to do many different sports instead of focusing on one sport.
  • Make sure that your child is using the right technique and equipment.
  • Teach your child to pay attention to pain and fatigue.

    Pain and tiredness are the body's way of saying "slow down, recover, and heal." Sore muscles are common after a new activity. But pain can be a sign of injury.

  • Make sure that your child gets enough rest and nutrition.
  • Place a limit on your child's participation in the sport.

    The American Academy of Pediatrics (AAP) recommends limiting one sport to no more than 5 days a week with 1 to 2 days off each week from any organized physical activity. Also, the AAP suggests that athletes take off 3 months each year, at least 1 month at a time, from their sport.footnote 1

Learn more

References

References

Citations

  1. Brenner JS, AAP Council on Sports Medicine and Fitness (2016). Sports specialization and intensive training in young athletes. Pediatrics, 138(3): e20162148. DOI: 10.1542/peds.2016-2148. Accessed August 31, 2016.

Current as of: July 31, 2024

Author: Ignite Healthwise, LLC Staff

Clinical Review Board
All Healthwise education is reviewed by a team that includes physicians, nurses, advanced practitioners, registered dieticians, and other healthcare professionals.

This information does not replace the advice of a doctor. Ignite Healthwise, LLC, disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use. Learn how we develop our content.

© 2024 Ignite Healthwise, LLC. Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Ignite Healthwise, LLC.

Related Links

Anabolic Steroids Healthy Attitudes Toward Food and Exercise Helping Your Child Who Is Overweight Type 1 Diabetes in Children: Safe Exercise Fitness: Getting and Staying Active Healthy Habits for Kids Adolescent Sensory and Motor Development Obesity

<cipublic-spinner variant="large"><span>Loading…</span></cipublic-spinner>

Page Footer

I want to...

Get an ID card File a claim View my claims and EOBs Check coverage under my plan See prescription drug list Find an in-network doctor, dentist, or facility Find a form Find 1095-B tax form information View the Cigna Glossary Contact Cigna

Audiences

Individuals and Families Medicare Employers Brokers Providers

Secure Member Sites

myCigna member portal Health Care Provider portal Cigna for Employers Client Resource Portal Cigna for Brokers

The Cigna Group Information

About Cigna Healthcare Company Profile Careers Newsroom Investors Suppliers The Cigna Group Third Party Administrators International Evernorth

 Cigna. All rights reserved.

Privacy Legal Product Disclosures Cigna Company Names Customer Rights Accessibility Non-Discrimination Notice Language Assistance [PDF] Report Fraud Sitemap Cookie Settings

Disclaimer

Individual and family medical and dental insurance plans are insured by Cigna Health and Life Insurance Company (CHLIC), Cigna HealthCare of Arizona, Inc., Cigna HealthCare of Illinois, Inc., Cigna HealthCare of Georgia, Inc., Cigna HealthCare of North Carolina, Inc., Cigna HealthCare of South Carolina, Inc., and Cigna HealthCare of Texas, Inc. Group health insurance and health benefit plans are insured or administered by CHLIC, Connecticut General Life Insurance Company (CGLIC), or their affiliates (see a listing of the legal entities that insure or administer group HMO, dental HMO, and other products or services in your state). Accidental Injury, Critical Illness, and Hospital Care plans or insurance policies are distributed exclusively by or through operating subsidiaries of Cigna Corporation, are administered by Cigna Health and Life Insurance Company, and are insured by either (i) Cigna Health and Life Insurance Company (Bloomfield, CT); (ii) Life Insurance Company of North America (“LINA”) (Philadelphia, PA); or (iii) New York Life Group Insurance Company of NY (“NYLGICNY”) (New York, NY), formerly known as Cigna Life Insurance Company of New York. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. LINA and NYLGICNY are not affiliates of Cigna.

All insurance policies and group benefit plans contain exclusions and limitations. For availability, costs and complete details of coverage, contact a licensed agent or Cigna sales representative. This website is not intended for residents of New Mexico.

Selecting these links will take you away from Cigna.com to another website, which may be a non-Cigna website. Cigna may not control the content or links of non-Cigna websites. Details