How Much? How Often?

Sometimes it can feel like exercise is challenging before you even begin: How much should I exercise? How often should I exercise? What if it’s cold or rainy or I’m just too busy? It can be even more difficult to understand how much the kids in your family should move. Let’s break things down:

1. The U.S. Department of Health and Human Services says kids should be physically active for 60 minutes a day. Playing soccer, tossing a ball around with a parent, or playing hide and seek with a sibling all count.


2. According to the CDC, a kid’s physical activity should include: 

aerobic activity like running,


muscle strengthening like climbing on a playground,


and bone strengthening like jumping around during basketball.



3. Each of those should happen three days a week. That sounds like a lot, but don’t worry – they can overlap. Running is an example of an activity that is aerobic and bone strengthening!


Now that you know how much and how often, here are some fun activities that take advantage of the changing seasons and cool fall weather:

  • Download CLIF Kids: 60 Minutes of Motion cards for fun and unique combinations of movements for outdoor or indoor exercise.
  • Go apple picking, grab a pumpkin from your local farmer’s market, or pick up decorative gourd from the grocery store. Whichever you choose, get a few extra – these uniquely shaped objects can make for some fun tossing and rolling games, indoors or out!
  • Rake leaves into piles (and then jump in the, of course!).

We would love to see you and your family try these challenges at home! Please let us know by including #chilsummer on your captions or commenting on our blog post below. You can also follow us on Twitter, Facebook, and Instagram for more upcoming tips on ways you and your family can be healthier during our Yearlong CHIL Summer Challenge!