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13 to 18s
Activity ideas
Being active for at least 60 minutes a day isn’t just about staying fit, it can be about feeling good in your body and mind. Moving around, whether it’s playing sports, dancing, cycling, or just walking with friends outside, helps you build strong muscles and bones. Being active can also boost your confidence and helps you feel better about your body, which can be a big deal during your teen years. Also, staying active is one of the best ways to reduce stress, anxiety, and low moods. It can help you sleep better, which means you’ll wake up feeling more refreshed and ready to take on the day. Being active also helps your brain work better, so you can concentrate more and do better in school. So, just keep moving and find ways to make it fun!
Home based cctivities for 13 to 18 year olds
- Invite friends over and get active by skipping, hula hooping or even just dancing to music
- Kids health online have some easy exercises that teenagers can do at home
- Video game workouts e.g. Wii sports, Just dance
- At home badminton, tennis and table tennis
7 Day Timetable
Here is a 7-day timetable you could try, to include 30 minutes of activities per day
Stay strong and Energised this October!
A weekly calendar to boost health and happiness for 13 to 18 year olds
30 minute duration
MONDAY
Running
session
When you come back from school try and hit the pavement or park and go for a run at your own pace. Try sprinitng in a field or jogging to your favourtie playlist. Running gets your heart pumping and clears your mind
TUESDAY
Cycling
adventures
Grab your bike and explore your neighbourhood or local park. Feel the breeze, race a friend, or take it easy and enjoy the sights. Cycling builds leg strength and it is a great way to travel actively
WEDNESDAY
PE class or home workout
If you have PE, give it your best! No PE? Try a Joe Wicks workout on YouTube filled with jumping jacks, squats and stretches to get your whole body moving
THURSDAY
Team sports
time
Pick a sports either football, tennis or basketball. Whatever sports you like. you can get your friends together, join a club or just kick a ball around solo
FRIDAY
Dance it
out!
Put on your favourite tunes and dance like nobody’s watching. Freestyle, follow a dance video, do Just Dance on YouTube or dance with the family. Dancing boosts mood!
SATURDAY
Go
walking
Take a relaxing walk around the neighbourhood, walk the dog, walk with family or even go on adventure in the woods with your friends. It is a great way to stay active without it feeling like exercise
SUNDAY
Play outside with friends
Turn off the video games, turn of the internet and call out your friends to come play outside. you can race each other, cycle together, play fun activities that require movement Exercising does not have to be done alone
