Movement is anything you do that raises your heart rate. For example, walking, running, cycling, and swimming. 

Movement and sport is good for your health and makes you feel good.

Moving more can help you be a healthy weight. It lowers the chance of you getting health problems and can help you live longer.

Movement can help you learn new skills, and make new friends.

It can help you improve your sleep and memory.

Try to spend some time moving every day if you can.

Don’t be still for too long. Even a little movement is better than nothing.

You could start with 10 minutes at a time and slowly build up

If you do not know what movement or sport you want to do, you could think about what you would most like to get out of it:

Do you want to meet new people? If you do then you can try a team sport. For example football, basketball or netball.

Would you prefer to move on your own? If you do you can try an activity or sport you can do by yourself. For example walking, running or swimming.

Do you want to try something you have never done before? If you do you could think about what type of activities you might enjoy and give them a try.