• It has been shown that physical activity can relieve
stress, can help if you are feeling anxious and can boost
your confidence.
• Being physically active can strengthen both your bones
and your muscles and improve your flexibility.
• Exercising can keep you at a healthy weight and can
reduce the amount of body fat that you have.
• Exercise improves the efficiency of your heart and lungs.
And it’s fun!

What sort of exercise should you do?

The best type of exercise to do to is “aerobic” exercise. This is any activity that uses the large muscles in your body e.g. legs in a rhythmical and prolonged way and makes your heart beat a bit faster!

Could you give me any ideas for aerobic exercise?

There are lots of activities that you could try but remember that whatever you end up doing it should be something that you enjoy. It is not meant to be a punishment! If you can do an activity with friends, not only can it be a social event but you are also more likely to keep going!

e.g. going ice skating or swimming with friends, go for a bike ride, or put on your favourite CD and dance round your room!

If you are a bit self conscious about being active with lots of people around then try just including more walking into your day. Walking is great exercise, especially if you walk briskly and get warm! Try walking to school if you don’t already. If it really is too far then get your parents to drop you off a bit further so you can walk the rest of the way – better for the environment as well! If you are at junior school why not speak to your teachers about organising a “Walking Crocodile”? Led by a couple of adults, the same route would be followed each day and kids could then join the crocodile near their home and walk in a large safe group to school. Other ways of including walking include going to the corner shop to get a pint of milk for your Mum (that would get you in her good books!) or going for an evening stroll with your family instead of watching the TV.

How much exercise should I do?

Try to do about 30 minutes of activity a day. It does not need to be all in one go – 10 minutes worth three times a day would be fine, as long as you get that heart pumping just a little faster and you are slightly out of breath. If you can still hold a conversation then that is fine – if you are gasping then you are exercising too hard!