Exercise: A Guide for Children in Care
Do you wonder why you need to exercise?
What about how you go about doing it?
Have a read below to get some top tips:
Why Should I Exercise?
Exercise is fantastic for your body and mind. Here are some of its amazing benefits:
- Stronger muscles: Build strength and feel more powerful.
- Healthy weight: Maintain or reach a healthy weight.
- Mental well-being: Manage stress, boost mood and reduce anxiety.
- Trauma recovery: Exercise can aid in healing and building resilience.
- Prevent illness: Reduce your risk of heart disease, stroke, diabetes and even breast and bowel cancer.
- Fun and enjoyment: Exercise doesn’t have to be boring—see our tips below!
Want to learn more? Check out this guide on the benefits of exercise.
How Much Exercise Should I Do?
Here’s a guide based on your age:
- Babies: Be active throughout the day, including 30 minutes of tummy time.
- 1–2 years: At least 3 hours a day of being active including standing, rolling, playing and moving.
- 3–4 years: Same as above, but include 1 hour of vigorous activity (that gets their heart pumping).
- 5–18 years:
- At least 60 minutes a week of moderate or vigorous activity (eg. running, cycling).
- Spend less time sitting—stay active whenever possible!
- Children with disabilities: Aim for 20 minutes of physical activity daily or as advised by a healthcare professional.
If you're not used to exercising then gradually build it up. Why not discuss the plan with your carer and they can seek professional advice if they need to.
You can read more about exercise guidelines here.
What Exercise is Best for Me?
You’ll need two types of physical activity each week:
- Aerobic Exercise (get your heart and lungs working):
- Team sports (eg. football, tennis, rugby).
- Dancing, skateboarding or rollerblading.
- Swimming or cycling.
- “Cardiovascular” workout - this could be in a class or online
- Muscle-Strengthening Activities (build strength):
- Gymnastics or yoga.
- Martial arts or Gymnastics.
- Activities like jumping or climbing.
- Strengthening workout - sit-ups, press-ups etc. You could do these in a class or online.
- Resistance exercises - using exercise bands and weights. Be careful with weights - that you are secondary school age and have received training on how to use them safely (usually this gets covered in PE at school).
How Can I Stick to Exercising?
- Make it fun: Choose something you enjoy and look forward to.
- Create a routine: Join a club, set a time, or combine exercise with daily tasks (e.g., cycling to school).
- Set realistic goals: Make sure it’s achievable for you and supported by your carer.
- Involve others: Exercise with friends or join a team for extra motivation.
Track progress: Use apps or devices to monitor steps, distance or time.
How to Make Exercise Fun
- Enjoy what you do: Think about what excites you eg. dancing, swimming or team sports?
- Be sociable: Exercise with friends, join a team, or follow a YouTube workout like Joe Wicks who encourages you as you go.
- Set rewards: Treat yourself after completing a session, like making a smoothie or watching a favorite show.
How Will Exercise Affect My Medical or Mental Health Conditions?
Exercise is usually very beneficial, but if you have a medical or mental health condition do speak to your carer to ensure it’s safe and suitable for you. They may need to seek further advice. At Baker Baker Health we will always talk about exercise at Initial Health Assessments and should be able to provide you with guidance then.
Does Exercise Mean I Can Eat Whatever I Want?
Exercise burns calories, but not as many as you might think! Try to:
- Balance your exercise with a healthy, nutritious diet.
- Keep treats occasional to maximize your fitness and performance.
Does Exercise Have to Be Expensive?
No! Here are budget-friendly ways to stay active:
- At home: Follow free online workouts or go for a run.
- With friends: Play sports or explore outdoor spaces together.
- At school: Join sports clubs or use the gym if available.
- Parkrun: Free local 5k or 2k runs on Saturdays or Sundays. Look here.
- Local opportunities: Many sports clubs offer affordable memberships.
Ask your carer or social worker about funding options - exercise supports both mental and physical health, which are priorities for Children in Care.
Finally
Exercise is a powerful tool for improving your physical health, boosting your mental well-being, managing stress and supporting recovery from past challenges. It also lays the foundation for a healthier future. The key is to make it fun, enjoyable and affordable, ensuring it becomes a lifelong habit that you look forward to every day.
Start small, find what you love and let exercise transform your life for the better!
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