Healthier Hawaii: National Physical Fitness and Sports Month

Sunrise admin May 14, 2026 0 Comments

Healthier Hawaii: National Physical Fitness and Sports Month

HONOLULU (HawaiiNewsNow) – May is National Physical Fitness and Sports Month, a reminder to make time for movement and build healthier habits at any age.

Dr. Lee Haruno—a life-long athlete and pediatric orthopedic surgeon at Kapiolani Medical Center for Women & Children—joined Healthier Hawaii to break down how much activity adults and kids need, share realistic ways busy families can fit exercise into the day, and explain why rest and cross-training matter for preventing injuries in young athletes.

How much activity do we need?

Adults

The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate-intensity physical activity each week.

Moderate-intensity means you’re breathing harder and sweating. You should be able to talk, but not sing your favorite song.

Examples include brisk walking or riding a bicycle. Some housework—like sweeping, pushing a lawn mower, or yard work—can count, too.

The CDC also recommends strength training at least twice a week.

Kids and teens

For children ages 6 to 17, the CDC recommends at least one hour of moderate to vigorous physical activity every day.

Kids should also do muscle- and bone-strengthening activities at least three days a week.

Dr. Haruno said the minutes don’t have to happen all at once. It can be easier—and even better—to break activity up across multiple days.

Making it work for busy families

Dr. Haruno said building movement into your routine can help—especially for families balancing school, work and after-school schedules.

Try:

When sports are year-round

Kids who play one sport year-round can be at risk for overuse injuries, especially if they aren’t getting enough rest.

Dr. Haruno said a common recommendation is taking three months off from a child’s main sport each year, then using that time to cross-train.

He also cited guidance from the American Orthopaedic Society for Sports Medicine that specializing in one sport too early can be harmful—especially for children under 12—and may lead to more injuries and burnout.

Bone health and recurring fractures

Dr. Haruno said vitamin D is important for bone health.

Even in Hawai‘i, some kids can be deficient—despite spending time in the sun.

If a child has recurrent breaks, especially in longer bones like arms or legs, doctors may take a closer look at vitamin D intake and whether supplementation is needed.