Here's our top tips & ideas to move a little more...

Under 5's – Babies, Toddlers and Pre-Schoolers

Active children from birth to 5 years old are healthy, happy, school ready and sleep better. All children should be encouraged to be active throughout the day, every day.

• 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.

Top Tips and ideas to help babies, toddlers and pre-schoolers move a little more include:

• Break it up. Movement can be broken up into bouts of 10 minutes.
• Best place is home. The home is perfect for young children to start being active around routine and comforts.
• Move more. Minimise the amount of time spent sitting, using car seats or strollers.
• Say well done! Giving lots of praise will help boost their confidence.
• Lead by example. Involve yourself in the activity. Young children are great at copying!

Children and Young People

Children and young people should take part in appropriate physical activity every day and should minimise the amount of time spent sitting for long periods of time. To maintain a basic level of health, children and young people aged 5 to 18 need to do…

• At least 1 hour of physical activity each day. This could be playing tag with friends, walk/cycle/scoot to school, helping with some household chores or sports such as gymnastics or tennis.30 minutes of their daily target can and should be achieved at school.

AND

• At least 3 days a week of exercises for strength and balance for their muscles and bones, such as skipping, hopping and swinging on playground equipment.

Top Tips and ideas to help children and young people move a little more:

• Break it up. Daily activities can be made up of 10 minute sessions.
• Reduce screen time. Instead of watching TV/tablet, encourage your child to find fun activities to do on their own or with friends.
• Let them help choose. Children are more likely to participate in something if they're involved in picking it too.
• Lead by example. If parents are physically active, their children are likely to be active too.

Adults

To stay healthy or improve health, adults aged 19 to 64 years need to do 2 types of physical activity each week: aerobic exercise and strength exercises...

• 2 1/2 hours each week of moderate activity (that's when we increase our heart rate and breath a bit harder) such as walking round the block, doing some housework or going for a bike ride.

AND

• Strength and balance exercises on 2 or more days a week that work all your major muscles such as exercises like push-ups and sit-ups, heavy gardening or yoga.

Top Tips to help you move a little more:

• Start small. Something is better than nothing! Start with 10 minutes and build up gradually.
• Move More. Sit Less. Break up long periods of sitting by simply moving! Stand up and stretch your legs.
• Mix it up. Explore and try different activities! This will work your body and mind in lots of ways.
• Treat yourself. Set small activity goals and treat yourself when you achieve them. This will keep motivation levels up!

Older Adults

To stay healthy or to improve health, older adults aged 65 years and over need to do 2 types of physical activity each week: aerobic exercise and strength exercises...

• 2 1/2 hours each week of moderate activity (that's when we increase our heart rate and breath a bit harder) such as going out for a scenic walk, attending an exercise class or unloading and carrying the shopping.

AND

• Strength and balance exercises on 2 or more days a week that work all your major muscles such as exercises like sit-ups, heavy gardening or yoga.

Top Tips to help you move a little more in later life:

• Start slowly. Something is better than nothing! Start with 10 minutes and build up gradually.
• Find a buddy. Doing activity with family or friends is much more fun. Local services can also help to connect you.
• Move More. Sit Less. Break up long periods of sitting by simply moving! Stand up and stretch your legs.
• Mix it up. There's activity everywhere….at your local village hall, parish or in your community. Join a dance class, a walk for health or play active games with your grandchildren.

Leicester-Shire & Rutland Sport and a range of health and wellbeing organisations, are working together to help us all, move a little more.

To make your move, visit www.llrmakeyourmove.org or follow #LLRMakeyourMove