Physical activity for families and children and young people

Live Well Tips exericise10080by720new Physical activity for families and children and young people

During these difficult times a lot of us are facing a change in our daily routines. Whether this is a change in work hours or children learning from home, it is still extremely important to get regular exercise and maintain a healthy balanced diet.

How much exercise should my family get?

  • School and nursery aged children will be used to getting a lot of their daily exercise during playtime, lunchtimes and PE lessons.
  • Pre-school children (aged 3-4) require around 3 hours a day of being active – two hours of this being general active play and at least an hour of moderate-to-vigorous exercise.
  • Children aged between 5 and 18 should aim for an average of at least 60 minutes of moderate intensity physical activity a day across the week. This should be a mixture of different types and intensities of exercise
  • Adults aged between 19 and 64 should aim to be physically active every day. This includes at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous activity a week.

Why is exercise important during a lockdown?

  • Exercise is very important during the lockdown as many of us will be less active than we usually are in our normal routines.
  • As well as keeping you fit and healthy, exercise helps to build confidence, improves sleep and makes you feel good, preventing low mood and depression.
  • For children, exercise is also very important for improving their co-ordination, strengthens their muscles and bones and helps them to improve their concentration and learning.

What sorts of exercise should my family do?

  • Exercise can be divided into three categories: light, moderate and vigorous
  • Light exercises are where you are moving rather than just sitting or lying down. These include:
    • Vacuuming
    • Cleaning or dusting the house
    • Making the bed
    • Getting up to make a cup of tea
    • Walking at a slow pace
  • Moderate exercises should raise your heart rate and make you breathe faster and feel warmer. These exercises include:
    • Brisk walking
    • Riding a bike
    • Dancing
    • Pushing a lawnmower
  • Vigorous exercises make you breathe hard and fast. You will not be able to say more than a few words without pausing for breath. These exercises include:
    • Jogging or running
    • Riding a bike fast on hills
    • Skipping rope
    • Walking up multiple stairs
    • Aerobics classes

Tips for exercising in lockdown

  • With learning now taking place at home, try to encourage a routine with set times for learning, access to devices and exercise while discouraging long periods of inactivity
  • Exercise as a family by doing outdoor exercises or taking advantage of indoor and online activity sessions.
  • You can set daily targets for different activities as part of a daily routine. You could use this as a competition between your family and give rewards to whoever did the most exercise at the end of the week
  • As a family, try some different physical activities and see if you can all learn some new skills

Enjoy Smoothie after Exercise

Smoothies contain a variety of vitamins and minerals. A 150ml glass of unsweetened fruit juice, vegetable juice or smoothie can count as a maximum of 1 portion of your recommended 5 daily portions of fruit and vegetables.

Discover Delicious, Easy-To-Make Smoothies, Increased Energy, & Incredible Health! Click HERE

Live Well Tips smoothiediet_large-300x199 Physical activity for families and children and young people

Resources

You can find some ideas for indoor and outdoor exercises below:

 

 

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