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Physical Activity 5 - 19

Physical activity isn’t just great for looking good and keeping fit - it is also good if you are feeling worried or low. Activity can support social development by building your self-confidence.

There are lots of free activities which can be enjoyed.  These are often a great way to meet new people and make friends too!


Did you know that children aged 5-19 should be getting at least one hour of physical activity every day? This doesn’t have to be in one go – you can break it down to ten minute bursts.  Doing some is better than none at all.

There are many areas in Norfolk that are flat and ideal for cycling! Take a look at some of the great cycle routes here: *Click Here*

Things You Can Do To Help

Get more active as a family and have fun doing things together. Maybe join a local club or even plan a regular trip to the local park or swimming pool. Remember children need role models so  getting more active yourself will encourage your children to do the same.

  • Cycling can be a great competitive sport, as well as a fun activity to do with your friends. There are plenty of different types of cycling in Norfolk. If you love to go fast and furious, cycle racing is probably more your speed. If you like to hit the rocky road, mountain biking sounds more like your taste. If you just like to pedal for pleasure, any kind of cycling will do. Try riding to school or to a friend’s house!

  • Swimming is a good form of all-round exercise and an excellent way to be more active and stay healthy. Swimming can be fun or competitive and you can do it as a family or on your own. If you or your child needs swimming lessons *Click Here* to find lessons and pools near you.


  • Table tennis is a sport which is suitable for people of all ages and abilities to play. It’s a sociable game which brings people together and is good for the brain too! There is no expensive equipment to buy, just a basic bat is required to start with and tables are often available to hire at local sports centres or village halls. You can even practice at home on the kitchen table! Find out how to play table tennis: *Click Here*

    Take a look at Active Norfolk to find a club or centre with tables to hire near you.

  • Football is a team sport which can be played for fun with friends or as part of a club competitively. As well as providing mental and physical health benefits, it develops good team work skills. Kicking a ball around in your garden or local park is an excellent way to get started. If you want to get more serious, schools usually have a football team that is free to join. There are also local teams you can join which are not linked to schools.

  • Running is a great way to get active and it requires very little equipment - just a well-fitting pair of trainers will get you started! Running regularly will improve the health of your heart and lungs. It can also help you lose weight, especially if combined with a healthy diet.  It can be fun to run in a group with friends or as part of a club but running alone can also be good fun as long as you stick to safe locations.

    Couch to 5K is a free app and podcast which helps you get off the sofa and work up to running 5K in just nine weeks: *Click Here*   

  • Visit the Change4Life website for ideas on getting active and healthy eating. 

Who Can Help?

You can contact the Healthy Child Programme by calling Just One Number on 0300 300 0123 or texting Parentline on 07520631590. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.

If you are 11-19 you can text Chathealth on 07480635060 for confidential advice from one of our team.

To speak to other Norfolk parents and carers, you can join our online community forum. CLICK HERE

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