Getting active

Putting your baby on its tummy for ‘tummy time’ helps to build the muscles needed for crawling and sitting. Try to do this for 30 minutes over the day when baby is awake. It doesn’t need to be all at once. 

Try to limit the time your child is strapped into a pushchair, bouncer or car seat as this can limit their movement. Moving helps babies to explore and learn about the world around them as well as developing muscle and core strength. 

Activities to try:

• Holding toys near to baby to encourage reaching and grasping.
• Lying on your tummy with your child so they can see your face.
• Using rattles and toys that make sounds to encourage your baby to move their hands and head. 
• Using a scarf or a piece of material near the baby so they can watch it move and reach for it.

Physical activity (moving your body) helps children to grow and to develop strong, fit and healthy bodies. Regular physical activity helps children to develop their focus, helps them to sleep better and can improve their friendships and relationships. It can also reduce stress and help them to have fun! Moving enables young children to explore and learn about the world around them.

Children aged 1 to 4 should be physically active for at least 3 hours (180 minutes) a day. This can be across the day and doesn’t need to be all at once. 

Activities to try:

• Active play such as running, jumping, chasing, playing ball games
• Riding a bike (could be a balance bike) or a scooter
• Going for a walk- maybe try collecting natural things, playing games or jumping in puddles
• Reading a story and acting it out
• Climbing- trees, stairs, at the park
• Dancing- try putting music on and dancing together or singing nursery rhymes with actions 
• Going to the park or soft play
• Blowing bubbles and trying to pop them

Although any movement is good, moderate to vigorous activity is best to get all the benefits. This is activity where you need to breathe faster, your body feels warmer and your heart rate increases. 

Physical activity (moving your body) helps children to grow and develop strong, fit and healthy bodies. Regular physical activity helps children to develop their focus, helps them to sleep better and can improve their friendships and relationships. It can also help children at school as it develops hand-eye co-ordination, thinking and problem-solving skills as well as stronger focus and attention skills, which all help with learning at school. Physical activity can also help children sleep well and best of all it can be fun for them and the whole family!

Children aged 5-11 Should aim for 60 minutes of activity each day but the more the better.

When at school, children should be doing 30 minutes of physical activity in the school day and 30 minutes before or after school. 

Activities to try:

• Walking, cycling or scooting - walking or going on your bike or scooter to and from school counts towards your active time or even a walk to the shops or friend’s house. 
• Playing hide and seek, tag or games that include running, walking, climbing and jumping.
• Sports and ball games like football, throw and catch etc
• Climbing- trees, at the playground or a climbing wall
• Dancing - making up routines, dancing to your favourite music, having a family disco all count towards your active minutes
• Swimming and water play in the pool

Although any movement is good, moderate to vigorous activity is best for the body. This is activity where you need to breathe faster, your body feels warmer and your heart rate increases.

Physical activity (moving your body) helps young people develop strong, fit and healthy bodies. Regular physical activity helps young people to develop and maintain their focus, helps them to sleep better and can improve their friendships and relationships. It can also help achievement at school as it develops resilience, better thinking and problem-solving skills as well as attention skills- which all help with learning. Physical activity can also help with sleep and can build confidence, reduce anxiety and improve body image. 

Young people aged 11-18 should aim for 60 minutes of activity each day. When at school, young people should be doing 30 minutes of physical activity in the school day and 30 minutes before or after school.

Activities to try:

• Walking- walking to and from school to the shops, to a friend's house or to the park all counts as getting active.
• Cycling, scooting or skating 
• Running, jumping or climbing
• Sports activities- playing sport or practising skills
• Swimming 
• Dancing- making up routines, dancing to music or attending a class
• Gymnastics
• Online workouts- YouTube has some great workouts you can try as a family or individually as well as dance routines you can copy. 

Although any movement is good, moderate to vigorous activity is the best to get all the benefits. This is activity where you need to breathe faster, your body feels warmer and your heart rate increases.