Ready to play hard this summer? Kids your age should be active for at least one hour a day in ways that make your breathing and heartbeat faster. That’s according to new U.S. Department of Health and Human Services guidelines.
You should spend most of the 60 minutes doing aerobic activities, such as bicycling, swimming, or running. But it’s also important to do activities that strengthen muscles and bones, like playing tug-of-war and jumping rope.
Exercise is good for your brain too. It can improve memory and even help boost your grades, says Kathleen Janz, a physical-activity expert at the University of Iowa. “You’ll immediately feel better and have more energy.”