Exercise is any activity that gets your body moving and raises your heart rate. It’s one of the best things you can do to stay healthy. Regular exercise helps keep your heart strong, boosts your mood, improves sleep, and gives you more energy. You don’t need to be an athlete or go to a gym – exercise can be fun and part of your daily routine. 

  • Cardio: Short for cardiovascular exercise – activities that get your heart pumping like running, swimming, cycling, or dancing.

  • Strength Training: Exercises like lifting weights or using resistance bands that build muscle and help keep your body strong. 

  • Flexibility and balance: Activities like stretching or yoga that improve your flexibility and balance, which can reduce the risk of injury.

  • Everyday activities: Walking to school, riding a bike, or even playing outside with friends all count as exercise. 

The NHS recommends that young people aged 11–19 should aim for at least 60 minutes of moderate to vigorous activity each day. This can include a mix of cardio, strength training, and everyday activities. You don’t have to do it all in one go – breaking it up into smaller chunks works too. It's normal to ache after a good exercise, but if you find yourself in a lot of pain or the aching doesn't get better after a few days, you should see a doctor. 

  • Physical health: Exercise helps strengthen your heart, lungs, and muscles, and keeps your weight in a healthy range. 

  • Mental health: Exercise boosts your mood and can help reduce stress, anxiety, and feelings of depression. 

  • Better sleep: Being active helps you fall asleep faster and improves the quality of your sleep. 

  • More energy: Regular exercise can make you feel more awake and energised throughout the day.