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

Why should I?

• Makes the heart stronger
• Blood carries more oxygen to the brain
• Keeps you at a healthy weight
• Builds up muscles and flexibility
• Releases "feel good" chemicals (endorphins) in your brain so you feel happier and less stressed

Get Active!

To get fit and be healthy, you need to be active for one hour every day at a moderate intesity level.

That means feeling warmer and breathing deeper.

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

What should I do?

• 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!

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, hillwalking, 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?
Take it easy, build up gradually, go for non contact sports and don’t over do it!

There are no excuses! Physical activity is fun and social, you will feel better for doing it and you may even be good at it - who knows what could happen with the Olympics on the horizon?

This page is partly based on the No Sweat Get Active Leaflet by Oxfordshire PCT. You can read the leaflet in full here.