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Engaging in regular physical activity is especially important for young children, as it helps build strength and develop healthy bodies, and can even enhance academic performance. Here are physical activity recommendations for your first-grader.Physical activityBenefitsThe benefits to your child of physical activity can include:Improved development of gross and fine motor skillsIncreased self-sufficiency and confidenceImprovements in learningBetter sleepWeight managementImproved social skillsDecreased time spent watching TV or playing with computersDecreased risk for chronic diseases later in life60 minutesThe US Department of Health and Human Services recommends that children aged six and seven participate in at least 60 minutes of physical activity each day. This does not need to be 60 minutes of sustained activity at a time, but can include different episodes of activity that, added together, total 60 minutes or more. Children should be engaged in a mix of activity levels. These should include vigorous activities, such as running around playing tag, and more moderate activities, such as using a scooter.Children in first grade do not need a structured exercise regimen, but physical activity should be a part of their everyday activities, with an emphasis on having fun and playing.Weekly activityThe guidelines recommend that children engage in vigorous physical activity at least three times a week.Building muscleBuilding muscle strength is especially important for children at this age and exercise is one of the main ways to achieve this goal. Muscle-strengthening activities are those that force the muscles to do more than their normal workload. For young children, the most effective muscle-building activities include swinging from monkey bars and playing games such as tug-of-war that require extra exertion. The guidelines recommend that children engage in muscle-strengthening activities at least three times a week.Bone strengthBuilding bone strength is also important for growing children. Bone-strengthening exercises promote bone growth and build strength through the force that is exerted on the bones. Exercises that achieve this important goal include running, skipping rope, and playing hopscotch. The guidelines recommend that children engage in bone-strengthening activities at least three times a week.Learn more about keeping your child healthy with our first grade physical health tips and physical development pages.Parent Toolkit resources were developed by NBC News Learn with the help of subject-matter experts, including Dr. Natasha Burgert, Pediatrician, Pediatric Associates and Dr. Jayne Greenberg, District Director, Miami-Dade County Public Schools.Page 2First grade is a crucial transitional year for young children, as they make the change from kindergarten to big kids school. This may mark the first time they are eating in the cafeteria with their friends or playing outside during recess without their teachers supervision.Just as children in first grade are beginning to establish the learning and studying habits that they will rely on throughout their education and working life, they are also forming physical habits that will determine their future health and wellbeing and shape the quality of their life.Children in first grade are usually 6 or 7 years old, and the following guidelines are aimed at children in the typical age group. However, the information here is intended only as a general guide. If your child seems to be out of step in terms of physical development, you should consult your pediatrician.Gross motor skillsOverviewYour first-grader is still developing gross motor skills, which involve whole-body movement. The include running, jumping, throwing, and catching. Physical activities at this age should include games and sports that focus on developing these fundamental skills through play, rather than competition.BalanceYour childs balance will improve significantly throughout this year. By the end of first grade, your child should be able to hop on one foot for up to 20 feet without stopping. Playing hopscotch helps develop this skill.Tip toesYour child should be able to walk on tip toes for up to 20 feet.SkippingYour child should be able to skip with ease for up to 20 feet.StandingYour child should be able to stand on each foot for at least 10 seconds, with their hands on their waist.Sit-upsYour child should be able to do several sit-ups at a time.Push-upsYour child should be able to do several push ups at a time, lifting only their chest off the ground.KickingYour child should be able to kick a ball with accuracy at a target 10 to 15 feet away.DribblingYour child should be able to bounce a ball and catch it with ease.Fine motor skillsOverviewYour childs fine motor skills, which involve the coordination of small muscle movements, will be developing as quickly as their gross motor skills. These skills become especially important as the emphasis in school turns to reading and writing.HandwritingYour child should be able to print around 20 letters a minute.ColoringYour child should be able to color within the lines in a coloring book.CuttingYour child should be able to cut shapes or varying complexity out of paper.SculptingYour child should be able to mold different shaped objects with Play-Doh or clay.Shoe-tyingYour child should be able to tie their shoes.DressingYour child should be able to dress and undress, fasting and unfastening buttons and manipulating zippers, without assistance.SleepOverviewRestful sleep is a fundamental requirement for a healthy child. While sleep gives a growing body time to recuperate and prepare for the day ahead, studies have also shown that well-rested children perform better academically, are less likely to act out in school, have lower rates of obesity, and are less susceptible to viral infection. It is important to prioritize sleep by ensuring that your child has a dark, quiet, and comfortable bedroom and by establishing a regular nightly routine with your child before tucking them into bed.A well-rested child will wake up spontaneously and have energy throughout the entire day. If you notice that they are yawning at inappropriate times, or get reports from school about their hyperactivity and misbehavior, your child is most likely not getting enough sleep. Consult with your childs health care provider about additional steps you can take to ensure your child gets a more restful night of sleep.How much sleep?First grade students need 10 to 11 hours of restful sleep every night. For students who need to be up at 6 AM to get ready for school, their bed-time should be between 7 and 8 PM.Learn more about supporting your child with our first grade physical health tips and physical activity recommendations pages.Parent Toolkit resources were developed by NBC News Learn with the help of subject-matter experts, including Dr. Jayne Greenberg, District Director, Miami-Dade County Public Schools.

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