Are you leading an inactive life?

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1 Are you leading an inactive life? Minimise the amount of time you spend sitting still 2. GO TO SCHOOL Instead of sitting in the car or on the bus, walk or cycle to school. If you are spending more than 2 hours a day using an electronic device while being stationary or sedentary, you are leading an inactive lifestyle. ACTIVE KEEP 60 minutes EVERYDAY 6. BED TIME 1. WAKE UP HERE S HOW TO IMPROVE... IT S EASY! 3. SCHOOL Instead of sitting chatting at break-time, chat on the move with friends. 4. AFTER SCHOOL < 2 hours MacBook RISKS OF SEDENTARY BEHAVIOUR: Heart disease Diabetes Cancer Low mood Weight gain 5. LEISURE TIME Get Up and Get Active < 2 hours Try not to spend any more than 2 hours a day using a screen (e.g. TV, phone, tablet) and don t stay sitting for any more than one hour at a time.

2 Our School Physical Activity Targets TO BE STARTED IN PROGRESS IN PLACE Extra curricular physical activity notice board Teachers act as active role models e.g. Lunchtime walks Greater variety of non competitive activities inclusive of all children i.e. Non-competitive Activity breaks during class e.g. Jumping jacks Encourage participation in clubs outside of school using the physical activity directory Encourage active transport to and from school e.g. Walk to school Wednesdays Teacher student competitions e.g. Pedometer challenge Sports day for all including non competitive activities Reinforce the importance of physical activity and healthy eating with students Reward system for students who are physically active e.g. Certificate

3 Physical Activity is for Everyone WHY BE ACTIVE WHAT IS PHYSICAL ACTIVITY? BENEFITS OF REGULAR PHYSICAL ACTIVITY Physical activity is any body movement RISKS OF INACTIVITY General Activity Walking to school Climbing the stairs Playing with pets Washing the car Exercise Cycling Running Swimming Walking Sport Training with a team Playing tennis Frisbee in the park with friends Improves Concentration Reduces Stress Healthy Weight More Energy Learning New Skills Making Friends Strong Bones Healthy Heart Cardiovascular Disease Diabetes High Cholesterol High Blood Pressure Breathing Problems Obesity HOW MUCH PHYSICAL ACTIVITY SHOULD I BE DOING? HOW CAN I FIT MORE PHYSICAL ACTIVITY INTO EACH DAY? 60 EVERYDAY minutes 10 minutes: Tidying your room The good news is that this 60 minutes can be broken down throughout the day! 15 minutes: Walking/cycling to and from school Fitting physical activity around school and family life needn t be hard work. Take a look at how different people fit at least 60 minutes of physical activity into their days. Adam Takes his dog for a walk, loves cycling and sometimes surfs with his uncle at the weekend Lucy Plays basketball at school, loves playing rounders with her friends at home and is part of a local dance troupe Conor Loves going for a run, plays football with the school team and his local club 20 Minutes: Cycling/walking/ playing games with family and friends 15 minutes: Playing basketball at lunchtime with friends

4 60 WELL DONE KEEP IT UP! KEEP IT UP! Well done, you re there. Keep physical activity part of your daily routine. Remember, 60 was our minimum target if you can build in even more you will get even more benefits. Let s stay active. STEPS to 45 YOU CAN DO IT! DON T STOP NOW. You re well on your way to reaching the recommended 60 minutes of physical activity. Keep going, you only have a small bit more to go. PHYSICAL ACTIVITY 30 YOU RE HALFWAY! You are on your way to meeting the guidelines. Can you do a little more to reach the next level? How much physical activity are you doing? 15 GREAT START! You re doing some physical activity. Small changes can make a big difference. Why not try building up to 30 minutes by adding some more physical activity into your day. 0 IT S NEVER TOO LATE! Try building small amounts of physical activity into your day, why not start with 15 minutes?

5 NEW FRIENDS Get active, Active join a local club! GET FIT FEEL GREAT LOTS OF ENERGY NEW FRIENDS GET UP and GET ACTIVE NEW SKILLS For more details about local clubs ask your PE teacher There are lots of options, so choose your own PATH

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