Keeping kids active is one of the best ways to support their physical growth, mental well-being, and long-term health. But how much activity do they actually need, and how do we prevent burnout or injury?

"Regular activity helps growing bones, just low levels of stress," said Robert Whitman, Orthopedic Physician Assistant at HSHS St. Francis Hospital.

Here are the key takeaways for managing your child's training, rest, and movement:

Safe Training & Rest Guidelines

To keep sports and play safe, experts recommend following these three simple rules of thumb:

  • The Age Rule: A child's age should equal the maximum hours per week they spend in structured training (e.g., a 9-year-old should train no more than 9 hours a week).
  • Weekly Rest: Kids need at least one rest day per week from structured activities.
  • Seasonal Rest: Observe at least one month of complete rest between different sports seasons to allow their bodies to fully recover.

The Three Essential Types of Movement

To get the most benefit, a child's weekly activity should include a variety of different movements:

  1. Aerobic Activity: Running, swimming, bicycling, or playing tag. This strengthens the heart and lungs.
  2. Muscle-Strengthening: Climbing playground equipment, gymnastics, or bodyweight exercises like push-ups.
  3. Bone-Strengthening: Jumping rope, running, or playing sports like basketball that involve impact to build strong bones.

Watch the video above to see how easy it is to build these healthy habits into your family's routine!