Week 2 - Physical activity and hydration

Confident You Programme

Move more, stay hydrated

What are the benefits of doing regular physical activity?

There are many benefits in doing regular physical activity, these include:

  • Improves health & fitness
  • A chance to socialise
  • Maintain healthy weight
  • Improves learning and concentration
  • Aids sleep
  • Build stronger bones and muscles

What are the recommendations?

Those aged between 5 – 18 years 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 on ground level. When performing vigorous intensity activities breathing becomes harder and faster, for example when you are running or swimming.

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.

If you are wondering where to start with exercise, why not challenge yourself!  Click on the links below to help you get moving

NHS Get fit for free

One You Hounslow – Move More

Calories Quiz!

Test your knowledge on how many minutes you would have to walk to burn of the calories from these common foods and drinks.

1 / 5

How many minutes you would have to walk to burn of the calories from a 330ml can of sugary soft drink?

Question Image

2 / 5

How many minutes you would have to walk to burn of the calories from a standard pack of crisps?

Question Image

3 / 5

How many minutes you would have to walk to burn of the calories from a standard blueberry muffin?

Question Image

4 / 5

How many minutes you would have to walk to burn of the calories from a standard chocolate bar?

Question Image

5 / 5

How many minutes you would have to walk to burn of the calories from 50g dry roasted peanuts?

Question Image

Your score is

Hydration

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.

Hydration quiz

See if you can get 100% in this true or false quiz about hydration.

1 / 4

If you drink 500ml of fruit/vegetable smoothie, only 150ml will count towards your 5 a day.  Is this true or false?

2 / 4

The acid in sugar free fizzy drinks can harm your teeth.  Is this true or false?

3 / 4

Some fizzy drinks, squashes and fruit juices can contain a lot of added sugar.  Is this true or false?

4 / 4

According to The Eatwell Guide lower fat milk does not count towards you fluid intake.  Is this true or false?

Your score is

What do you know about energy drinks?

Energy drinks usually contain high levels of caffeine, sugar (but there are sugar free varieties) and other ingredients known to have stimulant effects.

Want to know more how energy drinks can have an impact on your health?

Check out this link:

BDA – Energy drinks and young people

To help increase your fluid intake why not try adding berries, sliced citrus fruits and herbs in your water to give it flavour.

To help increase your fluid intake why not try adding berries, sliced citrus fruits and herbs in your water to give it flavour.

Click on the button below for some fluid recipe ideas:

Recipe ideas

Tips on how to squeeze in physical activity

  • If you go to school/college/university try walking instead of getting the bus or train
  • If it is a long distant then try to walk some of the way, if you drive a short distance somewhere try walking instead.
  • Take the stairs instead of the lifts
  • Avoid spending long periods of sitting, by getting up and moving
  • During your lunch break get moving if you can
  • Get a boost of exercise by tidying up your room
  • If you have a garden consider using it to move or get gardening

Task

Challenge yourself by doing Couch to 5K!  Follow the link below to find out more about this 9 week running course.

Couch to 5K

Remember to keep yourself hydrated with water during this challenge