Health experts say children and teens should get about 60 minutes of physical activity a day, 5 or more days of the week. Despite the recommendations, only about half of those 12 to 21 are getting enough exercise.

Regular physical activity helps burn excess calories and reduces the risk of becoming overweight or obese (the CDC estimates 16 percent of children 6 to 19 are overweight). Exercise also helps build healthy bones, muscles and joints. People who lead a sedentary lifestyle are at higher risk for heart disease, high blood pressure, type 2 diabetes, stroke, gallbladder disease, osteoarthritis, sleep apnea, breathing problems and certain types of cancer.

Summer Fitness Activities for Kids

The American Council on Exercise and Fitness has developed a list of ten fun activities to keep kids busy and active during the summer. The list provides a wide range of accessible options for children and families.

1. Soccer. Soccer is a very popular sport for many American children. Some communities have local teams that engage in competitive games. To reduce the risk of injury, provide a child with proper safety equipment (like shin guards and cleats). Also look for a coach who emphasizes safety, fun and teamwork.

2. Martial arts. There are several forms of martial arts. The programs can build strength, stamina, coordination and concentration. Martial arts are also good for the mind (stress reduction). Some programs are offered through local "Y"s.

3. Bike riding. Bike riding is an activity that can involve the whole family. However, biking is associated with a risk of injury from falls or running into objects. Be sure the bicycle is the right size for a child (seek advice from a bike shop if you're not sure). A child should wear a helmet and be aware of the rules of the road.

4. Swimming. Swimming is an activity that can include the family. It provides a good workout without adding a lot of extra stress on joints. Children should know how to swim and not to take unnecessary risks in the water. Whether it's a public pool or the beach, make sure there's a trained lifeguard on duty. Don't dive in shallow waters or in any water where the depth is unknown. Always swim with a buddy and stay out of the water when storms are approaching. Parents who own private pools should have safety equipment and know how to perform CPR.

5. Basketball. Basketball is a popular activity among children of all ages. Some communities have organized teams grouped by age. Children also enjoy a pick-up game or shooting hoops.

6. Obstacle Courses. Younger children have fun running through obstacle courses. These can be set up in the backyard using simple props, like ropes, cones, balls, and boxes.

7. Dancing. Dancing provides a great cardiovascular workout. There are many types of dance to pick from; even some video arcades offer a dance game in which participants must match moves displayed on a floor mat.

8. Board sports. Skateboarding continues to be a popular activity for children. At the beach, some children like to surfboard on the waves. Board sports can be risky, so children should be supervised. Skateboarders should wear a helmet.

9. Jump rope. Jumping rope is popular among girls (but some boys like to join in). The activity builds coordination and stamina and can be done alone or with groups.

10. Skating. Roller-skating, in-line skating and indoor ice-skating are still very popular activities for children. Young children should be closely supervised. Wear protective gear (like a helmet, wrist guards and kneepads) to reduce the risk of injury from falls.

No matter what type of activity a child chooses, the ultimate goal is to have fun. Be sure to encourage stretching and warm-up activities. Also use sunscreen and ensure a child drinks plenty of water to replace fluid lost during summer workouts.

SOURCES

The President's Council on Physical Fitness and Sports, http://www.fitness.gov