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In 2019 the Chief Medical Officers across the four nations of the United Kingdom came together to present their recommendations1 for physical activity levels. In concluding the introduction they wrote:

“You always feel better for being active. We want as many people as possible to protect their future health and start their journey to a healthier life now.”

The specific recommendations are:

Children and Young People (5 to 18 years)

• Children and young people should engage in moderate-to-vigorous intensity physical activity for an average of at least 60 minutes per day across the week. This can include all forms of activity such as physical education, active travel, after-school activities, play and sports.

• Children and young people should engage in a variety of types and intensities of physical activity across the week to develop movement skills, muscular fitness, and bone strength.

• Children and young people should aim to minimise the amount of time spent being sedentary, and when physically possible should break up long periods of not moving with at least light physical activity.

To support young people in gaining the benefits of being moderately-vigorously active for at least an hour a day, we have put together a timetable-style menu of activities. We have nominally provided 5 days’ worth of activities to account for most children having two days when they do PE. If they are already active with other sports or physical activities, great — they probably don’t need this. But for anyone not knowing how to get their hour a day through a combination of varied activities, then hopefully this menu of options can help.

It will be updated every half-term and reviewed again at the end of the 2021/22 academic year.

Be active. Be happy. Be confident. Be empowered. Be your best self.

UK Chief Medical Officers' Physical Activity Guidelines (

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