1. PHYSICAL ACTIVITY WHAT TO DO/HOW MUCH TO DO

2. EVERY DAY Do moderate-to-vigorous physical activity at least 60 minutes Examples of moderate activities: – Brisk walking – Raking leaves – Volleyball – Skateboarding – Softball – Shooting hoops – Slow-bike riding

3. EVERY DAY Vigorous-Intensity Activities – Swimming – Jumping Rope – Martial Arts – Cheerleading – Soccer – Flag Football – Vigorous Dancing – Kickboxing

4. AT LEAST 3 DAYS A WEEK Intense-vigorous activity: – Running/fast jogging – Fast Bike Riding – Aerobics – Tennis – Basketball – Gymnastics

5. AT LEAST 3 DAYS A WEEK Muscle-Strengthening Activities: – Handheld weights – Cheerleading – Gymnastics – Brisk Walking – Push-ups – Sit-ups

6. AT LEAST 3 DAYS A WEEK: Examples of bone-strengthening activities: – Running – Basketball – Jumping Rope – Volleyball – Gymnastics – Tennis