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.

Like adults, children should be physically active most, if not all, days of the week.

Some children are very involved in competitive sports, but many other youngsters get no exercise at all. That lack of exercise is tied to an increase in childhood weight problems.

Experts recommend children get at least 60 minutes of moderate to vigorous physical activity on most days to maintain good health and fitness and for healthy weight during growth.

The sport helps build strength, flexibility, and cardiovascular endurance. Its all-around fitness benefits make it a good springboard to other activities.

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.

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.

Once children hit puberty, and hormones make it possible to build muscle, weight training can become a part of a healthy exercise program for youths. Research suggests strength training has a lot to offer some teenagers in terms of health, fitness and fun.

Kids need to move to build cognitive and motor skills and to learn that physical activity is fun.

Rising "screen time" can cost kids the exercise they need to keep fit.

The teen years often bring a sharp drop in physical activity, especially for girls.