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As we all know health and fitness is paramount in sustaining a long and healthy lifestyle.

Question: How much physical activity do children and young people aged 10-18 need to do to keep healthy?

Answer: The general rule of thumb is try to do 60 minutes of exercise per day. Whilst 60 minutes seems a lot, think of the everyday activities you do each day, for example walking to school, shopping, having a kick about with your friends.

What are the benefits of being active for at least 60 minutes each day?

  • Improves cardiovascular health.
  • Maintains a healthy weight.
  • Improves bone health.
  • Improves self-confidence.
  • Develops new social skills.

To stay healthy young people need to do three types of physical activity each week: aerobic, muscle-strengthening and bone-strengthening activity.

Examples of these would be:

Aerobic Exercise:

  • Walking
  • Mountain/Road biking
  • Swimming
  • Circuit Training
  • Jogging
  • Sports games such as rugby, football, netball

Muscle Strengthening:

  • Press & Sit ups
  • Body Weighted Squats & Lunges
  • Pull Ups
  • Circuits
  • Sports games
  • Lifting weights

Bone Strengthening:

  • Dance & Aerobics
  • Weight-training
  • Water-based activities
  • Running
  • Sports such as gymnastics, football, netball, hockey, badminton, tennis

Circuit training is an excellent way to improve fitness and strength, which can be done in a gym or at home. Circuit training is traditionally a set of aerobic and strength exercises carried out at stations around a gym, sports hall or outdoors.

There are usually between 8 and 12 stations where exercises are done for a set time, 20 to 30 seconds, before moving on to the next station.

Circuit training exercises provide an excellent full body workout that improves fitness levels and helps to lose weight. Circuit training is an ideal way to structure your home exercising or any beginners’ workout, as you do not need any equipment to do it.

Try this Full Body Circuit in the comfort of your own home!

20 to 30 seconds per station with 10 second rest between each exercise

Press Ups

Body Weight Squats

Burpees or Jumping Jacks

Sit ups/crunches

Alternate leg Lunges


Step Ups

Skipping or running on the spot

Dips Off Step

Need advice, support or information on this topic?

You can always talk to a Youth Support Worker: