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Get Up & Active - Stuff for parents

Physical activity guidelines for children and young people (5 to 18 years)

These are the UK Chief Medical Officers' physical activity guidelines for children and young people (5 to 18 years). There are other recommendations for younger children and adults.

How much physical activity should my children be doing?

  • At least 60 minutes of moderate to vigorous activity every day
  • On at least three days a week this should include vigorous activities including those that strengthen muscle and bone

What is moderate activity?

  • Activity that makes you warmer, makes your heart beat faster and makes you breath harder but talking is easy; such as bike riding & playground activities.

What is vigorous activity?

  • Activity that makes you hot, makes your heart beat rapidly and makes you breath much harder so that talking is difficult; such as fast running and sports like swimming or football.

What are examples of activities that strengthen muscle and bone?

  • Activities that involve body weight or working against a resistance like swinging on playground equipment, hopping and skipping, sports like gymnastics and tennis.

What are the benefits of being active for at least 60 minutes a day?

  • Improves cardiovascular health
  • Maintains a healthy weight
  • Improves bone health
  • Improves self confidence
  • Develops new social skills

Plus try to minimize time spent sitting down by:

  • Reducing time spent watching TV, using the computer, or playing video games
  • Break up inactive time by swapping a long car or bus journey for walking part of the way

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Enquiries and Bookings

How do I reserve a place on one of the programmes?

Contact the named individual in the project description or contact any member of the More Active Communities team, who will send you a registration form.

We do need parental consent for young people under 18 years old to take part in our activities.

If there is a charge, how can I pay?

If you are paying in person cash is fine but if you are sending the payment in the post please use a cheque made payable to Adur District Council.

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Volunteering - how to get involved

Any mum or dad who is interested in getting involved in the activities their child takes up is very welcome to volunteer with a local club, and for Worthing residents they could get help with the cost of getting a coaching qualification.

See also:

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