You're It. Get Fit!

It only takes a small change. Instead of telling yourself you can't, tell yourself you can. The President's Challenge is a program that encourages all Americans to make being active part of their everyday lives. No matter what your activity and fitness level, the President's Challenge can help motivate you to improve.

As a parent, you serve as a role model to your children in many areas - including fitness. The 2008 Physical Activity Guidelines for Americans is a great starting place for those who want to be more fit and a wonderful encouragement to those who are already leading active lives. The third chapter of this resource focuses on active children and adolescents and share key guidelines for those aged 6-17.

Key Guidelines for Children and Adolescents
Children and adolescents should do 60 minutes (one hour) or more of physical activity daily.
*Aerobic: Most of the 60 or more minutes a day should be either moderate- or vigorous-intensity aerobic physical activity, and should include vigorous-intensity physical activity at least three days a week.
*Muscle-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include muscle-strengthening physical activity on at least three days of the week.
*Bone-strengthening: As part of their 60 or more minutes of daily physical activity, children and adolescents should include bone-strengthening physical activity on at least three days of the week.

It is important to encourage young people to participate in physical activities that are appropriate for their age, that are enjoyable, and that offer variety.