Keeping Active
Why is physical activity good for you?
It is important to be active for healthy growth and development. It reduces the chances of getting diseases such as diabetes and heart problems and improves your general health and wellbeing as you get older.
Being active regularly improves your ability, your enjoyment will increase too as you get more confident.
Children with physical disabilities, even those with severe impairments, can take part in physical activities to benefit their physical and social development, so make sure you try and include all your friends.
Who you are friends with influences what you do too, some groups of friends prefer to stay inside on screens, but others will be more active. Try and mix it up and do lots of activities instead of sticking to one.
What are the guidelines?
You should do at least 60 minutes of physical activity every day which is moderate-intensity activity, vigorous-intensity activity. On three days a week, these activities should involve muscle-strengthening activities and bone-strengthening activities. You should minimise the amount of time you spend sitting watching TV, playing computer games, and travelling by car.
How do I know I am dong the right sort of activity?
What counts as moderate-intensity activity?
- Walking to school
- Playing in the playground
- Riding a scooter
- Cycling on level ground or ground with few hills
- You should be able to talk, but you can’t sing the words to a song.
What counts as vigorous-intensity activity?
- Playing chase
- Energetic dancing
- Swimming
- Football
- Rugby
- You won’t be able to say more than a few words without pausing for a breath.
What counts as muscle-strengthening activity?
games such as tug of war
swinging on playground equipment bars
Tree climbing
gymnastics
rock climbing
What counts as bone-strengthening activity?
games such as hopscotch
dance
water-based activities
sports such as gymnastics, football, netball, hockey, badminton and tennis
However you keep active, always keep yourself safe, talk to your trusted grown up. Don’t take any risks. Drink plenty of water too. Enjoy
