Move More

Outdoor Activities

Children learn from their parents and love to copy and follow what they do. If your child is active in early life, they are more likely to keep this up as an adult. 

Spending time together as a family and seeing your child grow and develop, whilst having fun is a great way to build and strengthen your relationship. Getting out and playing actively together can improve moods and make you all feel good.

Ideas to Get Started

  • Start by reducing screen time for the whole family and make time to get outdoors.
  • Encourage children to go outside and play – with family or friends.
  • Join a local sporting club. Look for a local running, cycling, netball, football, rugby or swimming club.
  • Look for free activities in your local area such as park runs, treasure trails, nature trails, parks or woods.
  • Make an extra effort to walk to the park, shops, or school.
  • Make sure children are not in buggies, car seats, bouncing chairs for long periods of time.
  • Start exploring with bike rides.
  • Dance to music.
Dive Deeper

How Much Activity Do We Need?

Babies - Encourage to be active throughout the day

Toddlers - 3 hours of physical activity a day

5-18 year olds - 60 minutes a day of physical play including aerobic and strengthening

19-64 year olds - 150 minutes a week, including aerobic and strengthening

Over 65 year olds - 150 minutes of physical activity a week

Why Do We Need To Be Active?

Being active daily can improve our health in lots of different ways:

    • Our hearts will work better
    • Being active helps to manage our weight
    • Our bones will be stronger and healthier
    • We feel better about ourselves
    • As we grow older we can move more easily.

Exercise reduces the risk of:

    • Stroke
    • Heart Disease
    • Type 2 Diabetes
    • Joint and Back Pain
    • Risk of Early Death (up to 30%)
    • Cancer (up to 50%)
    • Depression
    • Dementia and Alzheimers.

Better Health, Healthier Families

Visit the NHS Healthier Families  website for more information to help you and your family eat better and move more. 

The Big Norfolk Holiday Fun Programme provides holiday activities for children and young people aged 5-16 in Norfolk. If your child is 4 years old but they are in school, they can take part. It helps your child move lots, eat well and have fun.

The next Big Norfolk Holiday Fun programme will be taking place during the summer.

Children who are eligible for means-tested free school meals can claim free spaces on the activities, whilst paid spots are available on many activities for those who don’t.

Who Can Help?

You can contact the Healthy Child Programme by calling Just One Number on 0300 300 0123 or texting Parentline on 07520 631590. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.

You can speak to other Norfolk parents and carers by clicking our online community forum below. 

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