Youth Club Activities - Health and Exercise

EXERCISE WARM-UP

Aim: This is a quick warm-up to raise awareness among the group of the benefits of different forms of exercise.

You will need:

- Sets of exercise cards

How to do it: Prepare for the session by copying the exercise cards, cutting them up and placing them in envelopes.

Split the young people into groups of three or four and hand an envelope with the cards in to each. Explain that the task for each group is to discuss the different forms of exercise on the cards and place them in an agreed order, with the one they think uses the most calories in half an hour at the top and the one that uses the least at the bottom. Allow about 10 minutes for this, then discuss the groups' conclusions, comparing and contrasting them with the facts.

Explain any results the group finds surprising. Close by reinforcing the message suggested by research that to stay healthy you should exercise for at least 30 minutes, five days a week. This can include activities such as dancing and shopping.

IN 30 MINUTES AN ADULT BURNS:

- Jogging 180 calories

- Stair climbing 163 calories

- Swimming 160 calories

- Tennis 146 calories

-Football 124 calories

- Cycling 118 calories

- Dance 91 calories

- Walking 90 calories

- Tai Chi 72 calories

- Watching TV 44 calories

Source: www.bbc.co.uk/health

PHYSICAL ACTIVITY PLANNER AND QUESTIONNAIRE

Aim: To assess individual levels of physical activity and develop a fitness planner.

You will need:

- A questionnaire and planner for everyone

- Pens

- Details of sports and leisure opportunities available locally

How to do it: Hand each young person a questionnaire and a pen. The questionnaire includes 10 statements about daily activities, each requiring a level of agreement on a scale of one to five - the lower the score, the less active the participant.

Review feedback, asking the group to focus in particular on statements with a score below three. Discuss how they could incorporate more exercise in these areas. Stress the idea that exercise doesn't have to be an organised sport.

Now hand out copies of the planner and encourage the young people to plan changes that they could make over the next week. Try to encourage these to be realistic and achievable.

Review the planners at the next session and encourage everyone to continue with their new fitness plan.

BALANCED DIET

Aim: To review eating habits and give information about basic nutrition and food groups.

You will need:

- Flip chart and markers

- Small Post-it notes

How to do it: Start off by asking young people what they enjoy eating. Make a list of their favourites and display it. Conclude that everyone likes different things; some prefer sweet to savoury, some salty snacks or spicy foods.

Stress the need to eat a wide selection of foods and that food is neither "good" nor "bad" - it is getting the balance right that is important for a healthy diet.

Next, set the young people the task of recording everything they eat and drink over the next two days (this can be extended for a longer project). Stress that there should be no cheating.

At the next meeting, divide the young people into small groups and hand each a wad of small Post-it notes and pens. Ask each group to discuss their food records and write the name of the foods and drinks consumed on separate Post-it notes. Food that has been eaten by more than one young person only needs to be written up once.

Now, draw a large circle and divide into the following dietary groups: fruit and vegetables; carbohydrates; milk and dairy; meat, fish or alternatives; and fat and sugar, using the percentages shown in the box. Set the young people the task of deciding which Post-it note should be stuck onto which category of food. Once this is complete, review which food groups have the most notes and which have the least. Explain the meaning of the healthy diet percentages.

Now consider ways to introduce more foods from the first two food groups into daily diets; for example, eating a banana rather than a chocolate bar, a jacket potato instead of chips. Reinforce the message that healthy eating needn't mean giving up favourite foods, but it is about finding a safe, healthy balance.

HEALTHY DIET PERCENTAGES

33% Fruit and vegetables - Includes fresh, frozen, canned, dried and juiced fruit and vegetables. Provide fibre and vitamins

33% Carbohydrates - Includes bread, cereals, potatoes, couscous, rice and pasta

15% Milk and dairy - Includes cheese, milk, yoghurt and fromage frais. Provide protein, vitamins, minerals and calcium

Meat, fish or alternatives - Includes poultry, eggs, lentils, pulses, nuts and beans. Provide protein, vitamins, minerals and calcium

Fatty and sugary foods - Includes butter, cream, cooking oil, biscuits, cakes, fried food and crisps. Provide energy but have little nutritional value, so should be enjoyed in small quantities

- Vanessa Rogers is a youth work trainer, consultant and author. Her books are available from www.nya.org.uk. For training and consultancy, go to www.vanessa rogers.co.uk