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Category A Choices - at least 20 continuous minutes

(easy to keep heart rate at medium speed for longer periods of time)

  • jogging
  • walking
  • hiking
  • swimming
  • XC skiing
  • snowshoeing
  • biking (includes stationary bikes)
  • treadmill
  • rollerblading
  • some type of dance
  • shoveling snow
  • ice skating
  • raking leaves
Category B Choices - at least 25 continuous minutes

(increases heart rate, usually with short interval interruptions)

  • hockey
  • basketball
  • tennis
  • some type of dancing
  • football
  • soccer
  • jump rope games
  • running
Category C Choices - at least 30 continuous minutes

(more challenging to keep heart rate increased at steady rate)

  • sledding
  • downhill skiing
  • baseball
  • bowling
  • tag games
  • cheerleading
  • fencing
  • snowboarding
  • trampoline
  • volleyball
  • rock climbing
  • chasing games
  • skateboarding
  • wall ball
  • use of playground equipment
  • self defense arts such as karate, tae kwon do, tai chi, etc.
Do not use the following as individual exercise for continuous time frames

(it is unreasonable to expect a child to do these for 20 continuous minutes)

  • push ups
  • sit ups or curl ups
  • jumping jacks
  • running stairs
Please contact Mr. James if you have items you would like to see added to our lists.
Activity Guide for Healthy Futures