Updated: Oct 27
For physical activity guidelines, most countries and the World Health Organization have the same recommendations. We choose NHS because it is a reliable source and expresses the guidelines more clearly and detailed.
For children and young people, playing while having fun is the best exercise.
According to Wikipedia, "Physical exercises are generally grouped into three types, depending on the overall effect they have on the human body:
Aerobic exercise is any physical activity that uses large muscle groups and causes the body to use more oxygen than it would while resting. The goal of aerobic exercise is to increase cardiovascular endurance. Examples of aerobic exercise include running, cycling, swimming, brisk walking, skipping rope, rowing, hiking, dancing, playing tennis, continuous training, and long distance running.
Anaerobic exercise, which includes strength and resistance training, can firm, strengthen, and increase muscle mass, as well as improve bone density, balance, and coordination. Examples of strength exercises are push-ups, pull-ups, lunges, squats, bench press. Anaerobic exercise also includes weight training, functional training, eccentric training, interval training, sprinting, and high-intensity interval training which increase short-term muscle strength.
Flexibility exercises stretch and lengthen muscles. Activities such as stretching help to improve joint flexibility and keep muscles limber. The goal is to improve the range of motion which can reduce the chance of injury."
Here we quote the best solution for Exercise Plan for Children and Young People from "NHS". The NHS website for England (www.nhs.uk) is the UK's biggest health website, with more than 50 million visits every month.
For physical activity guidelines for children (under 5 years), please check the following:
Note: For small children, the exercise plan is very easy, just play for fun. They have more than enough energy to play all along.
For physical activity guidelines for children and young people (5 - 18 years old), please check the following:
Note: For children and young people, the exercise plan is also rather easy. For younger children, just go to the playground each day for play and fun. It is best to take some sports courses, including individual sports like swimming, skating, tennis, karate etc., and team sports like football, basketball, hockey, etc. For young people, just continue to practice individual sports and team sports that have been chosen. There are also lots of opportunities for exercise while playing, such as cycling, skateboarding, hiking, paddling, etc.
In summary, for children and young people, there is no need for formal exercise plan. They have more than enough time and energy to satisfy the physical activity guidelines.