Exercise
- The facts
- Why physical activity is good for you?
- Physical activity and everyday life
- What activities are right for you?
- Semira's story
The facts
Being active and staying fit has got a bad name with some teenagers. PE lessons are amongst the most disliked in some groups - girls of secondary school age in particular. Yet keeping fit is much more than gym-skirts and plimsoles.
Many young people are put off physical activity because they believe that only vigorous exercise or playing sport counts. But in fact, substantial benefits can be achieved from doing regular moderate activity that doesn't need special equipment or sporting ability.
Being physically active is more about leading an active lifestyle and developing habits that we can incorporate into our daily lives.
Why physical activity is good for you
It's best to get into the habit of being physically active when you're young, otherwise you could end up with serious health problems when you're older.1 Not doing enough exercise may lead to conditions such as cancer and diabetes.2
Having an active lifestyle will keep your heart muscle, in particular, in good condition and improve your body tone generally, helping you to stay a healthy weight. You'll sleep better at night, too.
And the benefits extend to your mind too: being physically active increases your energy and improves your self-esteem.3 It could help how well you do at school and reduce anxiety at exam time.4
Physical activity and everyday life
The good news is that being physically active doesn't mean that you have to spend hours at the gym. It's much more important to be generally active in your day-to-day life. Many people find it easier to get into the habit of taking the stairs, not the lift; striding up escalators rather than standing; getting out for a walk at lunchtime. Walking or cycling to and from school is a great way to raise your fitness without taking up too much of your time. If the journey is too long, why not get off the bus or train a stop sooner than you have to. This sort of activity really can add up. A study from University College in London showed that you may benefit more from walking to and from school than from the PE lessons you do when you get there.4
What activities are right for you?
Experts worldwide generally agree that young people need to get at least one hour's moderate intensity activity a day for good health.5 How you achieve this is up to you: you can either do it all in one go or in chunks of 10 minutes or more during the day. Moderate intensity activities are those during which:
- your breathing rate increases
- your heart rate increases, to the level where the pulse can be felt
- you start to feel warm (possibly accompanied by sweating on hot or humid days).
During this kind of activity you should be able to engage in conversation and not feel totally exhausted or extremely fatigued at the end of it.
Ideally, to make sure that your bones last a lifetime, you should do something to build up your muscles and bone strength twice a week.6 Activities that are good for your bones include using the stairs, running, jumping, gymnastics, football or tennis.
However, any activity that you enjoy is good for you! The key is to choose those that you'll want to keep on doing: if you don't want to do it, the chances are you won't stick with it.
So, how can you find the right activities for you? Why not try thinking about the sort of person you are:
- Do you enjoy working as part of a team?
- Do you enjoy spending time with one or two close friends?
- Do you want time to be alone?
Pick those sports or activities that best fit your personality and interests. Also, don't be put off if the first things you try aren't for you. Trying different things out is all part of the fun!
Semira's story
Seventeen-year-old Semira was delighted when she left school for college and didn't have to do PE any more. "I really hated sport at school - it just wasn't my thing," she says. "I thought I'd never do any sport again, but then about six months ago I went swimming with a couple of girls from college. It wasn't my idea and I thought I'd hate it - but the pool was really quiet and one of the other girls was a really good swimmer and did loads of lengths. She showed me how to do the breast-stroke properly and I found I really enjoyed the feeling of surging through the water. Because you're so enclosed in the pool, you don't feel you're on display getting hot and sweaty or anything. I felt so energised by the swim that I've taken to going at least once a week, sometimes twice."
- At least five a week, Department of Health
www.dh.gov.uk/en/Publicationsandstatistics/Publications/.../DH_4080994, accessed 3 October 2007 - At least five a week, Department of Health
www.dh.gov.uk/en/Publicationsandstatistics/Publications/.../DH_4080994, accessed 3 October 2007 - At least five a week, Department of Health
www.dh.gov.uk/en/Publicationsandstatistics/Publications/.../DH_4080994, accessed 3 October 2007 - At least five a week, Department of Health
www.dh.gov.uk/en/Publicationsandstatistics/Publications/.../DH_4080994, accessed 3 October 2007 - At least five a week, Department of Health
www.dh.gov.uk/en/Publicationsandstatistics/Publications/.../DH_4080994, accessed 3 October 2007 - At least five a week, Department of Health
www.dh.gov.uk/en/Publicationsandstatistics/Publications/.../DH_4080994, accessed 3 October 2007