Keeping Fit

Keeping fit supports your physical health, mental health, mood, learning, and wellbeing. 

But it can be hard to find time, and for some people it takes time to find exercise that is right for them. 

But exercise is important. It can help you:

• Work through stress
• Forget about worries
• Build confidence

These are all things that help with every part of your life, not just when you are exercising.

Take Action: You can find lots of activities, including sports, youth groups, and more on the Activities Oxfordshire website.

Health benefits

Regular activity boosts your mood and improves your physical health. Benefits include:

• Stronger bones
• Better cardiovascular health  
• Increased wellbeing and energy levels 

You get increased benefits from healthy habits, like eating well and getting regular rest and sleep.

Crucial: Children and young people need to do two types of physical activity each week and should aim for at least 60 minutes of exercise daily. Find out more from the NHS.

Exercise is for everyone

Even if you haven't found the sport for you, are interested in other things, or struggle to find the time, it is still worth finding exercise that will suit you. 

Any exercise will help keep your fitness levels good and increase your wellbeing.

Take Action: Visit Active Oxfordshire to find out about ways to keep active for all the family in your community. 

How much exercise is enough?

Health guidance for children and young people is that you should get at least an hour of exercise each day. Twice a week (or more if possible) your exercise should be things that make your bones and muscles stronger and more flexible.

If you need to sit down for a long time for your job or to study, then you should break this time up with short bits of exercise, every hour or so. 

Take Action: You don't have to get sporty to get fit. Download the Active 10 app and walk your way to health!

Sport is for everyone

For some children sports and activity is very important. But for others, being active is not as interesting.

Other young people might feel anxious or that they are not good enough to do sports. 

If you are feeling anxious, this might help:

1. Nobody starts out as an expert - and everyone can get better over time
2. Get clothes or equipment - it helps to get you in the mindset
3. Don't be embarrassed - you have as much right to be there as anyone else

For some people starting in a small class or even at home can make all the difference. Other people find taking a friend helps them stay on track. 

Why not have a go at being more active now with this Change 4 Life dance video?

But what if ...

I’m the only one in my family that does any exercise? This does not matter. Being active is important for you. 

I get big muscles? Unless you’re doing really specific exercises designed to bulk muscle you will build lean muscles that make you look fit, not big. 

I don’t have time? Build exercise into your normal daytime routine, set a time every week, or combine in with other activities like walking and listening to podcasts.

I’m not sporty? If you're not sporty, don't do sports. Fast walking, dancing, ice skating, conservation volunteering, and horse riding are all ways to get active and still avoid sports.

I’m too embarrassed? Go along to clubs with friends or family, or join in a small group activity. The teacher will make you feel welcome and you might make some new friends!

I get bored? Listen to music or watch videos on your phone, or go with a buddy. Having someone you go to the gym with regularly makes it more fun and encourages you both to push yourselves.

I get hurt or injured? Being fit will make it easier for you to recover from injuries in the long term, but build up gradually, learn good technique and don’t over do it!

My opinion: The main reason I play football so much is that you're having fun and not even realizing you're doing yourself a massive favour in keeping fit! If you are thinking about playing football, you wont have to look far as you will find opportunities almost everywhere for your skill level and age group. To find some go to Activities Oxfordshire. - James, 14