Being Healthy - Physical Activity
Physical Activity
Physical activity is any activity that you may do that helps to improve or maintain your physical fitness as well as your health in general.
It can include:
• Everyday activities. For example, walking or cycling to work or school, doing housework, gardening, DIY around the house, or any active or manual work that you may do as part of your job.
• Active recreational activities. This includes activities such as dancing, active play amongst children, or walking or cycling for recreation.
• Sport. For example, exercise and fitness training at a gym or during an exercise class, swimming and competitive sports such as football, rugby and tennis etc.
How much exercise?
Just 60 minutes a day of activity can really give you a boost and improve your health. All young people should aim to do at least 60 minutes of at least moderate intensity physical activity each day;
Moderate activity is just enough to break you out in a light sweat and increase your pulse and breathing rate.
The hour doesn't have to be done all at once. The 60 minutes can be made up from various shorter sessions and a mixture of different activities. For example, a mixture of play, Physical Education (PE) at school, games, dance, cycling, a brisk walk to school, using the stairs, sports, various outdoor activities, etc.
Also at least twice a week try and include activities to improve bone health, muscle strength, and flexibility. You should also aim to include 15-20 minute sessions of ‘aerobic' activity that works your whole body and your heart. Good examples are swimming, cycling, and some sports like football, hockey or a really brisk walk.
Benefits
Doing regular physical activity can make you feel good about yourself and it can have a number of benefits for your health. For example, it reduces the risk of developing of heart disease, stroke, high blood pressure, some cancers, type 2 diabetes and osteoporosis. Regular physical activity also helps to control weight, and may help ease stress, anxiety, and depression.
Top Tips for Getting Active – page 3
1. Have fun
There are tons of activities you can try. Remember it’s having fun, not how good you are, that matters. Check out what you can do at school and in the local community or simply invite friends round for a boogie!
2. Find a fitness buddy
Make exercise a social event by doing it with some friends. It’ always more fun to be active with mates and you can catch up on the gossip at the same time! Find an activity you all enjoy and motivate each other to keep fit.
3. Set some activity goals
Goals are great at getting you focused and keeping you motivated. Set some short term activity goals and write these down. Make sure your goals are realistic and specific e.g. walk to school 2 days next week. When you achieve a goal, put a satisfying tick next to it!
4. Think variety
By varying the activities that you participate in, you will stay fresh and continue to discover new goals and challenges.
5. Try something new
Bored with doing the same old activities? Check out what else is available at school or in the local community. Try something new and exciting – there are loads of activities to choose from.
6. Make activity a routine
A great way of fitting in extra activity is to find active alternatives for things you do every day e.g. walking or cycling to school or for other short journeys instead of being driven or taking the stairs instead of the escalator or lift.
7. Plan in some activity
Too busy to exercise? Identify a couple of slots during the week when you could be active and plan in some fun activity. You may find it difficult at first as old habits are hard to break, but try to persevere – activity will soon become part of your routine and you will wonder why you found it hard to fit in before.
(Information taken from http://www.yheart.net/yheart/default.aspx?page=273)
Ideas for Getting Active – page 4
Dancing
This is a great exercise as you can do it at home on your own or with mates.
Football
Join an after school boys' or girls' football team, or just grab a ball and head to the park with your mates. Better still, join your school team.
Skateboarding
Finding the right spot on a board requires muscle strength, balance and stability, as well as guts!
Cycling
Go at a steady pace, focusing on using your legs to power you up and down hills and along flat roads.
Swimming
Don't try to go as fast as an Olympic swimmer and then give up after one length. Take slow, full strokes and try to swim for a full 10-15 minutes without stopping. For a snack attack afterwards, take a banana or apple with you.
Park games
Frisbee, playing rounders and even catching a ball all count, but make sure you keep the games at a speedy pace, so that you get a good workout.
(Information taken from http://www.yheart.net/yheart/default.aspx?page=273)
Physical activity is any activity that you may do that helps to improve or maintain your physical fitness as well as your health in general.
It can include:
• Everyday activities. For example, walking or cycling to work or school, doing housework, gardening, DIY around the house, or any active or manual work that you may do as part of your job.
• Active recreational activities. This includes activities such as dancing, active play amongst children, or walking or cycling for recreation.
• Sport. For example, exercise and fitness training at a gym or during an exercise class, swimming and competitive sports such as football, rugby and tennis etc.
How much exercise?
Just 60 minutes a day of activity can really give you a boost and improve your health. All young people should aim to do at least 60 minutes of at least moderate intensity physical activity each day;
Moderate activity is just enough to break you out in a light sweat and increase your pulse and breathing rate.
The hour doesn't have to be done all at once. The 60 minutes can be made up from various shorter sessions and a mixture of different activities. For example, a mixture of play, Physical Education (PE) at school, games, dance, cycling, a brisk walk to school, using the stairs, sports, various outdoor activities, etc.
Also at least twice a week try and include activities to improve bone health, muscle strength, and flexibility. You should also aim to include 15-20 minute sessions of ‘aerobic' activity that works your whole body and your heart. Good examples are swimming, cycling, and some sports like football, hockey or a really brisk walk.
Benefits
Doing regular physical activity can make you feel good about yourself and it can have a number of benefits for your health. For example, it reduces the risk of developing of heart disease, stroke, high blood pressure, some cancers, type 2 diabetes and osteoporosis. Regular physical activity also helps to control weight, and may help ease stress, anxiety, and depression.
Top Tips for Getting Active – page 3
1. Have fun
There are tons of activities you can try. Remember it’s having fun, not how good you are, that matters. Check out what you can do at school and in the local community or simply invite friends round for a boogie!
2. Find a fitness buddy
Make exercise a social event by doing it with some friends. It’ always more fun to be active with mates and you can catch up on the gossip at the same time! Find an activity you all enjoy and motivate each other to keep fit.
3. Set some activity goals
Goals are great at getting you focused and keeping you motivated. Set some short term activity goals and write these down. Make sure your goals are realistic and specific e.g. walk to school 2 days next week. When you achieve a goal, put a satisfying tick next to it!
4. Think variety
By varying the activities that you participate in, you will stay fresh and continue to discover new goals and challenges.
5. Try something new
Bored with doing the same old activities? Check out what else is available at school or in the local community. Try something new and exciting – there are loads of activities to choose from.
6. Make activity a routine
A great way of fitting in extra activity is to find active alternatives for things you do every day e.g. walking or cycling to school or for other short journeys instead of being driven or taking the stairs instead of the escalator or lift.
7. Plan in some activity
Too busy to exercise? Identify a couple of slots during the week when you could be active and plan in some fun activity. You may find it difficult at first as old habits are hard to break, but try to persevere – activity will soon become part of your routine and you will wonder why you found it hard to fit in before.
(Information taken from http://www.yheart.net/yheart/default.aspx?page=273)
Ideas for Getting Active – page 4
Dancing
This is a great exercise as you can do it at home on your own or with mates.
Football
Join an after school boys' or girls' football team, or just grab a ball and head to the park with your mates. Better still, join your school team.
Skateboarding
Finding the right spot on a board requires muscle strength, balance and stability, as well as guts!
Cycling
Go at a steady pace, focusing on using your legs to power you up and down hills and along flat roads.
Swimming
Don't try to go as fast as an Olympic swimmer and then give up after one length. Take slow, full strokes and try to swim for a full 10-15 minutes without stopping. For a snack attack afterwards, take a banana or apple with you.
Park games
Frisbee, playing rounders and even catching a ball all count, but make sure you keep the games at a speedy pace, so that you get a good workout.
(Information taken from http://www.yheart.net/yheart/default.aspx?page=273)