1. Aerobic Activity
Aerobic activity should make up most of your child's 60 or more minutes of physical activity each day. This can include either moderate-intensity aerobic activity, such as brisk walking, or vigorous-intensity activity, such as running. Be sure to include vigorous-intensity aerobic activity on at least 3 days per week.
2. Muscle Strengthening
Include muscle strengthening activities, such as martial arts moves or push-ups, at least 3 days per week as part of your child's 60 or more minutes.
3. Bone Strengthening
Include bone strengthening activities, such as jumping rope, kicking, punching or running, at least 3 days per week as part of your child's 60 or more minutes.
On a scale of 0 to 10, where sitting is a 0 and the highest level of activity is a 10, moderate-intensity activity is a 5 or 6. When your child does moderate-intensity activity, their heart will beat faster than normal and he will breathe harder than normal. Vigorous-intensity activity is a level 7 or 8. When your child does vigorous-intensity activity, their heart will beat much faster than normal and they will breathe much harder than normal.
Another way to judge intensity is to think about the activity your child is doing and compare it to the average child. What amount of intensity would the average child use? For example, when your daughter walks to school with friends each morning, she's probably doing moderate-intensity aerobic activity. But while she is at school, when she runs, or chases others by playing tag during recess, she's probably doing vigorous-intensity activity.
Martial Arts can help your child maintain these healthy requirements while having fun and learning important self protection techniques. We are offing a FREE Community Martial Arts Workshop for kids 7 - 12. Please call or register online. Families and friends are welcome!