Week 2 - Physical activity & hydration
These include better health & fitness, a chance to socialise, maintain healthy weight, improve learning and concentration, helps to sleep better and builds stronger bones and muscles.
Are you spending too much time on your screen (TV, games, smart phone, tablets)?
Time to take a step forward in moving more from this week onwards!
Have you thought about setting up any SMART goals as mentioned in week 1?
If not, now is a good time to do this!
Physical activity guidelines for children and young people
Those aged between 5 – 18yrs should take part in moderate to vigorous physical activity for an average of 60 minutes per day, throughout the week.
Moderate intensity activities involve working hard enough to increase your heart rate, making you breathe faster – you should be able to talk but not sing.
Some examples of moderate intensity activities are walking and riding a bike. When performing vigorous intensity activities breathing becomes harder and faster, for example when you are running or swimming.
Examples of exercise for 5 to 18 year olds
This age group should be doing a variety of types and intensities of physical activities throughout the week to build their movement skills, muscular strength, and bones. Examples of muscle strengthening are push ups and sit ups.
Avoid spending long periods of sitting and lying down with activities such as playing video games, watching TV, reading, or using a computer.
Look after yourself
Whatever exercise you decide to do use the right protective equipment, clothing, and footwear.
If you have any medical conditions, check with your Doctor first about the safety of you engaging in physical activity.
If you use equipment for exercising, make sure you are supervised by an adult so as to avoid injury
Water has several functions in the body including regulating body temperature, transporting nutrients and removing waste products.
If you don’t drink enough water you can become dehydrated which can lead to poor concentration, tiredness and headaches.
The Eatwell Guide recommends aiming for 6-8 glasses of fluid per day.
Personal requirements will vary according to factors such as age, gender, temperature, exercise and humidity.
- Water – can be a good way of keeping hydrated.
- Milk – is a good source of calcium, from the age of 2 children can slowly move to semi skimmed milk providing they are eating and growing well.
- Tea and coffee-these count towards your fluid intake but just be aware of the amount of caffeine you are having. Opting for reduced fat milk and no added sugar in these drinks might be a better option.
- Fruit and vegetable juices & smoothies – these have a range of vitamins and minerals. However, as these contain free sugars try to limit these and remember only 150ml of these drinks count towards one of your 5aday.
- Fizzy drinks and squashes-can have a high amount of added sugar so try to limit these. Don’t forget acidic drinks including sugar free fizzy drinks can damage your teeth.
Tips to help children over 5 stay hydrated:
– Carry a water bottle with you to school and when going out.
– Offer drinks regularly especially when the weather is warm.
– Many foods contain a higher amount of water such as fruit, vegetables, yoghurt, stews and soup.
– Add slices of fruit such as lemon or orange to give water flavour
Task for child/young person
Well done for reaching week 2. Your task for this week is to try the 10 minute shake up challenge! Click on the button below for more information.
Remember that your child does not need to do 60 minutes of exercise in one go, they can spread it throughout the day e.g. 20-minute walk, 20-minute bike ride and 20-minute workout.
Why not make exercise a family activity and why not try a family park run/walk and remember to keep hydrated!