Exercise Goals for Healthy Living You know it's important to stay active but still find yourself falling back on old habits. What can you do? Planning for exercise isn't hard if you make it a priority. 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. 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. Walking Works for Everyone Walking is easy because you can do it almost anywhere and at any time. It also offers a range of health benefits.