Exercise and Adolescents Teens need at least 60 minutes of moderate to vigorous physical activity on most days for good health and fitness and for healthy weight during growth. Make Exercise a Family Affair Like adults, children should be physically active most, if not all, days of the week. Teach Teens to Stretch An adolescent athlete can never stretch too much, experts say. Stretching to stay flexible is vital -- particularly when a child reaches puberty and goes through a growth spurt. Weight Room No Longer Off-Limits to Kids The American Academy of Pediatrics and the American College of Sports Medicine now say that strength training is fine for kids, as long as they are supervised and don't try to lift too much weight. Workouts to Help Prevent Sports Injuries It may not be always possible to avoid injury when playing sports, especially physical contact sports, but participants can help protect themselves by properly preparing before and after a game or practice session by warming up muscles and then stretching. Sports and Music: Both Good for Kids Organized sports for children offer obvious benefits such as physical fitness and sportsmanship, but did you know that a musical education program has many of the same benefits? Music education and participation in sports are both great ways to prepare your child for future success. Sports and Children with Special Needs Special needs children are sometimes not encouraged to exercise, because their parents or guardians fear they'll be injured. But physical activity is as important for special needs children, as it is for any child. Aerobic Exercises for Kids Aerobic exercise is important for kids. It helps keep their heart, lungs, and blood vessels healthy. It can also help them keep or get to a healthy weight. Exercise Goals for Kids How much activity should your child get? What kinds of activity are important? Find out here. Helping Your Child Choose a Sport Before you look into a sports program, make sure your child is ready. A child’s readiness can depend on a number of factors. Making Family Fitness Fun Activity can help prevent heart disease, cancer, and stroke. It can also lessen feelings of depression, and boost confidence. As children get older, they often reduce their physical activity. Because of this, making activity a family priority is key. Strengthening Exercises for Kids . Stronger muscles can help prevent injury or make it easier to recover from injury. They can help a person keep a good level of body fat. Activities that build bone are especially important for children.