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How much exercise should i do?

The NHS recommends that  if you’re under the age of 18 years old, you should do 60 minutes of physical exercise per day. This can include moderate and vigorous exercise.


What is moderate exercise?

Moderate exercise is low level exercise like walking, cycling on flat ground, skipping, riding a scooter, walking the dog and walking to school. Moderate exercise raises your heart rate and makes you sweat. One way to tell if you’re working at a moderate level is if you can still talk, but can’t sing the words to a song.

What is vigorous exercise?

Vigorous exercise is high impact exercise which can include: running, cycling, football, rugby, swimming, dancing, martial arts and many more. Vigorous exercise helps to improve your muscle and bone strength. This type of exercise also helps improve your mood and increases your self-esteem.

Vigorous activity makes you breathe fast and hard. You won’t be able to say more than a few words without pausing for breath.

How to get help

If you have any more questions on this area or would like to speak to somebody about this topic, have a look at the links or search for your local services in the blue box below. Alternatively you can always contact your public health nurse (school nurse) using Chat Health.

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Find help in your local area

Find out what services are available to you in your area. Remember your school nurse is always there to give you confidential help and support.