Note for Parents/Carers

Exercise

This book is designed to help children and teenagers aged 8–16 discover that being active can be enjoyable, rewarding and part of everyday life. It is not about dieting, weight loss or trying to look a certain way. Instead, the focus is on building strength, fitness, confidence, healthy habits and a positive relationship with exercise and food.

Children develop at different rates, so the exercises and activities should be adapted to suit their age, experience and ability. Encourage good technique rather than competing over speed or the number of repetitions. The Fun Challenges are there to make activity enjoyable and encourage children to improve against their own previous efforts.

Parents and carers can play an important role by joining in, providing encouragement and helping children make healthy choices. Above all, exercise should be something children enjoy and feel good about. Small, positive habits built over time can provide a strong foundation for an active and healthy life.

If you have any concerns about your child taking part in exercise, or if they have a medical condition, injury or other health concern, speak to a doctor or other qualified healthcare professional before starting a new exercise programme. Children should exercise at an appropriate level for their age and ability, with good technique and plenty of encouragement rather than pressure.

No weights are used in the exercises here because for children, bodyweight exercises are usually the best place to start as they build strength, balance and coordination, while allowing them safely to learn good movement patterns. As they grow and develop, resistance can be introduced gradually and appropriately, with proper supervision and technique.

Nutrition

Good nutrition is especially important during childhood and the teenage years because children are growing, learning and becoming more active. The aim is not to put children on diets or make them worry about calories or body weight. Instead, help them develop a positive relationship with food and understand that food provides the energy and nutrients their bodies need.

Try to provide a good variety of foods across the day, including fruit and vegetables, starchy foods, protein foods and dairy or suitable alternatives. Regular meals and nutritious snacks can help keep children fuelled for school, play and sport. Water should be encouraged as the main everyday drink.

Children do not need to eat perfectly. Occasional treats and less nutritious foods are a normal part of life. What matters most is the overall pattern of eating over time. Encourage children to listen to their hunger and fullness, try different foods and enjoy eating together where possible.

For young people who take part in regular or demanding sport, their nutritional needs may be greater. A balanced diet with enough food, fluids and rest is usually the best foundation. If you have concerns about your child's growth, eating habits, energy levels or nutritional needs, speak to an appropriate healthcare or nutrition professional.