Examples of activities for children and young people

Aerobic – moderate intensity

Children
  • Active recreation, such as hiking, skateboarding, roller-blading
  • Bicycle riding
  • Brisk walking
  • PE Class

Young adults
  • Active recreation, such as canoeing, hiking, skateboarding, roller-blading
  • Brisk walking
  • Bicycle riding
  • Housework and garden work, such as sweeping or pushing a lawn mower
  • Games of catch and throw, such as olympic handball, frisbee and rounders
  • PE class

 Active teens

Aerobic – vigorous intensity

Children
  • Active games involving running and chasing, such as tag
  • Bicycle riding
  • Jumping rope
  • Martial arts, such as karate
  • Running
  • Sports such as gaelic football, hurling, soccer, rugby, basketball, swimming, tennis

Young adults
  • Active games involving running and chasing
  • Bicycle riding
  • Jumping rope
  • Martial arts such as karate
  • Boxing
  • Sports such as gaelic football, hurling, soccer, rugby, basketball, swimming, tennis
  • Vigorous dancing

Muscle- strengthening activities

Children
  • Games such as tug-of-war
  • Modified push-ups (with knees on the floor)
  • Resistance exercises using body weight or resistance bands
  • Rope climbing
  • Sit-ups (curl-ups or crunches)
  • Swinging on playground equipment or bars

 

Young adults

  • Games such as tug-of-war
  • Push-ups and pull-ups
  • Resistance exercises with exercise bands, weight machines, hand-held weights
  • Climbing walls
  • Sit-ups (curl-ups or crunches)

Bone-strengthening activities

 Children

  • Games such as hopscotch
  • Hopping, skipping, jumping, jumping rope, running, sports such as gymnastics, basketball, volleyball, tennis

Young adults
  • Hopping, skipping, jumping
  • Jumping rope
  • Running
  • Climbing walls
  • Sports such as gymnastics, basketball, volleyball, tennis

Guidelines for children with disabilities

The best advice is to listen to your child and to allow them to be as active as their ability allows. All children need to be active for at least an hour each day to make sure they are looking after their hearts and bones. This can be more difficult if your child has an impairment. Remember that short bouts of activity count, you can reach the 60 minutes by doing 10 minutes at a time.

Remember:
  • Some activity is better than none.
  • Short activity bouts count. You can reach your 60 minutes 10 times at a time.
  • Choose activities appropriate to your ability. Talk to your doctor about what sort of activity you are able to do.
  • Spread your activities throughout the week.
  • Add activities which increase muscular strength and endurance on two to three days per week.
  • For more health benefits, increase your activity to 60 minutes of moderate activity five days a week.

From a very young age I played competitive sports including Gaelic football, soccer, athletics, badminton, basically anything that was on in my local town of Foxford. When I was in my teens I was lucky enough to have played for mayo on the ladies Gaelic team. I started on the U14s and U16s, then Minor and Senior. The dedication and motivation that was needed was something else. I was playing for a few teams at the same time and kept this going for a few years. Although I loved the sport especially the team element I fatigued and found myself not having the same grá for it that I did when I started. With a heavy heart I gave up playing at that level. So here I am now aged 30. I have tried many different hobbies, from joining a gym, to a game or two of tag rugby to light jogging around my local area but never kept any up consistently. Until this summer when I joined bootcamp in Templeogue. It is the first time since my teens that I go to exercise because I want to and not because I have to. It took me a while to find an exercise that works for me but now I have, I love going every week. I love the mix of jogging, to hard-core exercises, the trainer pushing you to push yourself, to the chats with a new face each week. I find its a great way to de-stress, feel good with the added benefit of a great night sleep afterwards. 

Roisin, Co. Mayo