Let's get active together!
Would you like to be more active with your family outside on your doorstep and for free, but are stuck for ideas? Well look no further, here is our hub for being Active Together...
Remember that being active provides a range of physical, mental, and social benefits, it really is great for you, but it can take a little bit of motivation to do at the start. But, if you can do it for 2 months without stopping it is more likely to become a habit so will require less motivation each time. So...keep going together.
- Wherever possible find active alternatives to every day jobs like parking further away from the supermarket. Also try to use active travel methods together to get places. For example walk to the park instead of driving, or go on bikes or scooters to school instead of driving.
- Why not go out as a family to the park or play area. Walk there and back to make it even more active. Click here to find your parks and play areas in North West Leicestershire.
- How about doing a workout together using some of our outdoor gym equipment. Click here for more information on where your outdoor gyms are located and how you could use them.
- Go for a walk, run or cycle together. May be try a 10 minute walk together after dinner once a week, then gradually increase how long you go for and how often. Click here for walking, running, cycling routes in our district.
- How about making time once or twice a week to get active together. You could go for a kick about with a football, play a game of catch with a tennis ball or Frisbee.
- Host a mini Olympics in the back garden. Include a range of games that everyone has a go at like, how many times can you throw and catch the ball without dropping it, how many different ways can you travel along the floor, how many skips can you do in a minute, how long can you balance on one leg for, and see who wins.
- Turn you living room into a fitness studio or dance studio and try one of these NHS fitness studio workouts
- Try these Zumba work outs from She Knows or search Zumba Workouts in YouTube
- Have a go at one of these Top 10 Dance Workouts from Tone and Tighten
- Take part in the daily mile challenge together. Each day as a family try to complete either 1 miles worth of walking, running, jogging, cycling or swimming. If you do your bit each then you will reach your goal.
0-5 Year olds – Babies, Toddlers and Pre-Schoolers
Children who are not yet walking should be encouraged from birth to do simple activities such as tummy time, enabling them to reach and roll for their favourite toy or acting out some nursery rhymes.
Children capable of walking should be physically active for at least 3 hours each day. This could include playing hide and seek, putting some music on and moving to the beat or more energetic activity like active play in the park, swimming and skipping.
The benefits are clear...
Develop strong bones, muscles and heart
Develop good motor skills including balance and coordination
Supports good social skills - great for making new friends
Helps to maintain a healthy weight
Helps to enable a child to sleep well
Boosts a child's confidence and emotional skills
Active and informal play:
Visit The Leicestershire Healthy Tots website to access downloadable 'let's get moving' cards which provide a range of great activities for you and your toddler to do together at home and in the garden (none to minimal equipment required). Resource cards available include 0-3months, 3-6months, 6-12months, toddler (approx. 3 years), and pre-schoolers (3-5years).
- Visit Active for Life for even more ideas of games you can play
- Visit here to see 60 fun games you could play with the children in any outdoor space
- Visit Change4Life and try a 10 minute shake-up, or try their indoor activities for kids
- Why not ask your toddler to make up a game to play or ask them to teach you a game they already know so that you can play together
- Try hop scotch, tag, skittles, a mini assault course/fitness course, hide and seek, follow the leader, action songs and nursery rhymes, hula hoop, skipping...
5-18 Year Olds - Children and young people
Children and young people should aim to complete 1 hour of physical activity every day and on at least three days of the week they should complete exercises for strength and balance for the muscles and bones.
The benefits they (and you) will feel include...
Strengthens muscles and bones
Maintains a healthy weight
Improved mood and feel good
Improved attention levels at school
Try and take on the 1,000 minute club challenge - (500 club to make it easier and 2,000 or 5,000 to make it harder) - see if you can complete 1,000 combined minutes of any exercise you like, for example skipping, hula hooping, passing a football, throw and catch, roller skating...
Get out outside and make up a new game or
Try one of these challenges produced by the British Heart Foundation: 1,000 Club (PDF Document, 0.1 Mb), 1,000 Skips Challenge (PDF Document, 0.11 Mb), 100 Mile Club (PDF Document, 0.1 Mb) , Football Challenges (PDF Document, 0.1 Mb), Short Rope Skipping Stunts (PDF Document, 0.12 Mb), Skipping Challenges (PDF Document, 0.1 Mb).
Try one of these fun games produced by the British Heart Foundation in Partnership with BHF National Centre Physical Activity and Health as part of The Active Club Resource Pack: Basketball Challenge (PDF Document, 0.1 Mb), Skipping Challenge 2 (PDF Document, 0.1 Mb), Aerobics Circuit (PDF Document, 0.1 Mb), Stretching (PDF Document, 0.1 Mb), Stretching 2 (PDF Document, 0.1 Mb).
- Try a 10 minute NHS home workout
- What about a Gym Free Workout
- Why not try the NHS couch to 5k
- Try walking, cycling, or jogging to school
- Take part in Pokémon Go
- Get your friends together and visit a skate park
- Or try an outdoor gym, football pitch or tennis court
Adults - 19-64 years old
Adults should aim to complete 2 and half hours a week of moderate intensity exercise (getting warmer, increased heart rate, breathing harder), and one 2 days of the week complete strength and balance exercises that work all major muscles.
You will feel the benefits of...
Having better physical health
Have more energy
Feel relaxed and less stressed
Make new friendships
Create active memories with family and friends
- Aim to complete 10,000 steps per day and track these using a health app on your phone (or download a pedometer app)
- Why not try the NHS couch to 5k
- Try the Park Run at Conkers a weekly free timed 5k run
- Or try a workput using one of our programmes at an outdoor gym
- Why not go for a walk, run or cycle in the district? Find some routes here
- See if you can complete the BBC skip challenge
- Visit the NHS exercise page and on here you can make your way around and find a range of workout ideas and advice under the fitness guides tab (use the drop down options on each of the following) from getting started, to 10-minute workouts, easy exercises (some great gym free workouts in this section) and strength and flex.
If you would like anymore ideas or information visit our partners Leicester-Shire and Rutland Sport
Last updated: Wed 9 September, 2020 @ 15:17