Guidelines for children and young people (aged 2 -18 years)

All children and young people should be active, at a moderate to vigorous level, for at least 60 minutes every day. Moderate activity explained: This is when your breathing and heart rate increase and you are still able to carry on a conversation. You should feel warm and develop a slight sweat. Your pace feels comfortable.  

Vigorous activity explained: This is when your breathing becomes heavy, your heart rate becomes faster and it is difficult to keep a conversation going. Your body temperature also increases causing you to sweat.

Remember: Some activity is better than none. Short bouts of activity count; you can reach your 60 minutes by doing short bouts of 10 minutes at a time.

Always include muscle-strengthening, flexibility and bone-strengthening exercises at least 2-3 times per week. All major muscle groups should be worked. These are the legs, hips, back, abdomen, chest, shoulders, and arms.

                                           Active teens

Here are some types  of moderate, vigorous and muscle strengthening activities  for kids


  • Some activity is better than none.
  • Short activity bouts count. Children can reach their 60 minutes 10 minutes at a time.
  • Choose activities appropriate to the child's ability. 
  • Spread activities throughout the week.
  • Add activities which increase muscular strength and endurance on two to three days per 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