P.E. with Joe

Health and fitness coach Joe Wicks, also known as The Body Coach, shares at-home workout videos on his YouTube channel. Joe posts daily P.E. with Joe videos Monday – Friday that you can follow for your daily dose of exercise. Below is 1-weeks worth of P.E. lessons, see his channel for more.

Monday

Tuesday

Wednesday

Thursday

Friday

Mountain Biking and Cycling

Mountain biking and cycling are great ways to stay active and are fun as well! Are you interested in mountain biking or cycling? Speak to our Youth Workers who can offer some great safety tips and suggested local routes for exercise outings during self-isolation.

Free health & fitness apps

Pokemon GO

Pokemon GO brings the animated series to life and allows you to catch your very own Pokemon! It’s a fun way to get out and walking around to find Pokemon is a great way to stay healthy. Remember to be safe and only go to places you know and be weary of other people and traffic.

Wizards Unite

Similar to Pokemon GO, Harry Potter: Wizards Unite brings the Wizarding World of Harry Potter to life. You can explore the world of Harry Potter whilst clocking up your step counter and keeping fit. Remember to stay safe and only go to places you know and watch out for traffic.

Asana Rebel

This handy little fitness app offers the perfect introduction to yoga. Rather than bombarding you with annoying notifications, you get a green dot on the built-in calendar when you train. You also get two new workouts every day so you’ll never get stuck doing the same old routine.

Seven

The perfect workout for people who hate exercising. Seven forces you to do tough exercises quickly and with barely any equipment. Think lunges, wall sits and so forth. It’s easy to do the exercises anywhere, and at the very least can serve as a quick workout between longer sessions.

How much physical activity should young people do to keep healthy?

It’s important to stay active and healthy, especially during the current pandemic when we’re all trying to protect ourselves and stay safe. It can be difficult to stay active or do exercise when we’re self-isolating, but there are some ways around this. You can go outside for a walk, jog or bike ride or if you’d rather stay inside there are lots of at-home workout videos on Youtube targeted at all sorts of levels that you can try.
Young people need to do 2 types of physical activity each week:

  • aerobic exercise
  • exercises to strengthen their muscles and bones
You should:

  • aim for an average of at least 60 minutes of moderate intensity physical activity a day across the week
  • take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones
  • reduce the time spent sitting or lying down and break up long periods of not moving with some activity. Aim to spread activity throughout the day. All activities should make you breathe faster and feel warmer

What counts as moderate activity?

Moderate intensity activities will raise your heart rate, and make you breathe faster and feel warmer.

One way to tell if you’re working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities:

  • walking to school
  • playground activities
  • skateboarding
  • rollerblading
  • walking the dog
  • cycling on level ground or ground with few hills
  • going for a jog

What activities strengthen muscles and bones?

Examples for young people include:

  • gymnastics
  • rock climbing
  • football
  • basketball
  • tennis
  • dance
  • resistance exercises with exercise bands, weight machines or handheld weights
  • aerobics
  • running
  • netball
  • hockey
  • badminton
  • skipping with a rope
  • martial arts
  • sit-ups, press-ups and other similar exercises