Exercise

Exercise is a great way to improve your physical fitness, but it can also be really good for your mental health.

Exercising regularly can have a positive influence on your emotions, your mood and your sleep. It can make you feel happier and less stressed. You might also notice that you feel better about yourself after exercise and more positive about your body.

Also In This Section...

Need More Help? Mental Health Advice & Support

"Regular exercise can improve our mood and self-confidence, increase our energy and help us sleep better.

"You could try something small, like a short walk or taking the stairs instead of a lift, going for a walk, swim, run, or bike ride or group activity like tennis, rounders, or football."

Mateo, Age 12

(Some names changed to protect people's identities)

All You Need to Know

Exercise which makes you breathe faster, feel warmer and raises your heart rate, counts as moderate activity. You'll be able to still talk, but not sing if you're working at this level.

Exercise which makes you work a bit harder counts as vigorous activity. If you're working at this level, you won't be able to say more than a few words without pausing for a breath.

All of the following are examples of good exercise which can count towards your daily target:
- Walking to school or walking the dog
- Playground activities, including jumping, running and catching
- Physical education
- Sports, like football or tennis
- Swimming
- Skipping
- Dancing
- Skateboarding or rollerblading
- Cycling.
Young people under the age of 18 should aim to do an average of about 60 minutes of exercise a day, over the course of a week.

Young adults over the age of 18 should try to be active every day and aim to do at least 150 minutes of physical activity over a week, through a variety of activities.

Try to include some vigorous exercise, where you work a bit harder and it makes you breath faster and increases your heart rate.
Some modern activities don't involve much moving around. Looking at social media or online gaming can take up plenty of time, but don't bring you much physical benefit.

Try to limit your screen time and break it up by doing something active. Similarly, if you spend a lot of the day sitting down at work, try to take regular breaks and move around. You could use your lunch break to do something active, like a brisk walk or going to the gym.

Make exercise and physical activity part of your daily routine and try to spread it throughout the day.

Who Can Help?

You can talk to your parents or carers, or a trusted adult within your school or setting, or any trusted friend.

If you live in Norfolk:

If you're 11-19 you can text ChatHealth on 07480 635060 for anonymous and confidential advice from a health professional. ChatHealth is available Monday to Friday 9am - 5pm.

You can also contact the Norfolk Healthy Child Programme by calling Just One Number on 0300 300 0123. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.

If you live in Waveney:

You can call the Suffolk School Nursing service on 0345 607 8866 or email childrenshealth@suffolk.gov.uk.

Active Norfolk aim to support people in Norfolk to lead healthy and active lifestyles – find out more about the activities and services they provide.

Kooth offers online counselling, advice and emotional well-being support 7 days a week until 10pm.