Exercise

Exercise is any activity that makes your body work harder than usual. Running, swimming, biking, dancing, climbing, and playing tag all count. So do pushups, jumping jacks, and yoga. When you exercise, your muscles squeeze and stretch, your heart beats faster, and you breathe more deeply. Doctors say kids should get at least 60 minutes of exercise every day.

Exercise changes your body in real ways. Your heart is a muscle, and like all muscles, it gets stronger when you use it. A strong heart can pump more blood with each beat. That means it does not have to work as hard during the day. Your lungs also get better at pulling oxygen out of the air. Over time, you can run farther without getting tired.

Your muscles change too. When you lift, push, or pull something heavy, you make tiny tears in your muscle fibers. Your body fixes the tears while you rest, and the muscle grows back a little stronger. This is why athletes need rest days. The muscle does not get stronger during the workout. It gets stronger during the recovery.

Bones grow stronger from exercise as well. Activities like running and jumping send small shocks through your skeleton. Your body answers by adding more bone tissue. Kids and teenagers build most of their adult bone strength before age 20, so moving around now matters for life.

Exercise also helps your brain. When you move, your body releases chemicals called endorphins. Endorphins lift your mood and lower stress. Studies show that kids who get regular exercise often sleep better, focus better in school, and feel less worried. Doctors sometimes recommend exercise as part of treatment for sadness and anxiety.

There are different kinds of exercise, and each one helps in a different way. Cardio, like running or biking, trains your heart and lungs. Strength training, like pushups or carrying groceries, builds muscle. Stretching keeps your joints loose. Balance work, like standing on one foot, helps you avoid falls. A mix of all four is best.

Exercise does not have to happen in a gym. Walking the dog, raking leaves, climbing stairs, and playing outside all count. The important thing is to move often and to find activities you enjoy, because the best exercise is the kind you actually want to keep doing. Even small amounts add up. A 10 minute walk is better than no walk at all.