Herefordshirechange4life

• sugar swaps
• me sized meals
• meal time
• snack check
• 5 A DAY
• cut back fat
• 60 active minutes
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60 active minutes

Active kids are happy kids - they like to be running around and having fun.

The trouble is, in this modern world they've got other things to do and plenty of reasons not to go outside to play or run around. Even at school they're sitting for much of the day.

In fact, kids need to do at least 60 minutes of physical activity that gets their heart beating faster than usual. And they need to do it every day to burn off calories and prevent them storing up excess fat in the body which can lead to cancer, type 2 diabetes and heart disease. It also keeps their bones healthy and encourages muscle strength and flexibility.

It's important to try and do activities that really get their hearts pumping. This can be things like riding a bike, jumping, skipping, dancing and running. Not only does it make them feel good, but it helps to exercise their bones too and protect against brittle bone disease in later life. Check out all the other chances available in Herefordshire for the kids to get their 60 active minutes!

Another fun way of getting 60 active minutes is going swimming - or simply having fun in the water. It uses every muscle group and is great for cardiovascular fitness. Kids under 16 can swim for free at all HALO pools in Herefordshire visit their website .

Remember you don’t need loads of cash to be active many things are free and you don’t even need loads of time as the kids don’t have to do their 60 minutes all in 1 go!

Check out the National Change4Life website for more fun ideas of how to get the kids to move more