Get moving!

Doctors recommend that young people do at least:

• some sort of aerobic exercise
• at least 3 times a week
• for 20-30 minutes a time

What you do is up to you; whether you're into team sports like football, hockey or rowing, or like to go it alone with jogging, cycling, circuit training or swimming, you should be able to find something you like.

Even dancing, gardening and walking can help, but remember, to be aerobic, your exercise needs to make you breathe hard and warm up, so get moving!

Take Action: Find out about sports for young people

Why should I?

Everybody, young and old, needs to exercise. Physical exercise benefits the whole body. It is not just about losing weight. It also helps to:

• Make the heart stronger and lungs healthier
• Strengthen bones, build up muscles, improve flexibility
• Releases "feel good" chemicals (endorphins) in your brain so you feel happier and less stressed

Combined with healthy eating, it can also make you feel more energetic and fit, and help you find the energy to do your work and study.

What should I do?

If you want to get the best benefit from exercise, you need to be getting active for sixty minutes every day. This doesn't have to mean sport. Fast walking, running for the bus, running up stairs and anything else which raises your heartbeat and makes you breathe hard will help. You should also include more strenuous activities, at least twice a week.

• Every Day
  60 minutes of aerobic activities e.g. cycling, fast walking or playing tennis – a continuous activity, which raises your heart rate and deepens breathing. Vital for overall health and well-being, using all the large muscles in your body!
• At least twice a week
  60 minutes of more strenuous activities where you use your muscles, jump or run i.e. basketball, squash or netball, which makes your muscles and bones grow stronger.

You can split your 60 minutes into shorter stints throughout the day, but make sure you include at least one bout of
10-15 minutes non-stop exercise .

Tip: Stretching activities to prevent sore muscles make everyday activities easier!

Why should I do it?

It’s fun • Kicks out boredom • Meet new friends • Feel energised • Builds a healthy heart & mind • Develops strong muscles & bones • Feel less stressed • Socialise with mates • Better body image • Excel in a sport or activity you like

But what if ...

I don’t have time?
Build exercise into your normal daytime activities: walk or cycle to school, play a team game with friends at lunchtime, stretch or do circuit training in front of your favourite TV programme.

I’m not sporty?
If you're not sporty, don't do sports. Fast walking, dancing, running, ice skating, hill walking, skating, conservation volunteering, and riding are all ways to get active and still avoid sports day.

I’m too embarrassed?
Go along to clubs with friends or family, or join in a small group activity... the teacher will make you feel welcome and you might even make some new friends!

I get hurt or injured?
Being fit will make it easier for you to recover from injuries in the long term, but when you're starting out, take it easy, build up gradually, go for non contact sports and don’t over do it!

Take Action: Visit Oxfordshire Sport to find out about clubs and activities near you

This page is partly based on the No Sweat Get Active Leaflet by Oxfordshire PCT.