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  • Radley College, Abingdon, Oxfordshire, OX14 2HR
  • Telephone: 01235 543000, Fax: 01235 543106

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Physical Activity Guidelines

What is moderate-intensity aerobic activity?

Moderate-intensity aerobic activity is when you're exercising hard enough to raise your heart rate and break a sweat. 

This can include activities such as:

  • Brisk walking (around the College grounds, walking the dog)
  • Playing low-level sports, skateboarding, riding a bike on level ground, low-level trim trail
  • Social tennis, dancing
  • Recreational swimming

What is vigorous-intensity anaerobic activity?

Vigorous-intensity anaerobic activity is when you're breathing hard and fast and your heart rate has gone up quite a bit (e.g. when you can't say more than a few words without pausing for a breath).

This can include:

  • Playing court or field based sports (football, basketball, hockey, squash, rugby)
  • High level trim trail, running, aerobics, spin classes, circuit training
  • Martial arts (judo, karate etc)

 What is muscle-strengthening activity?

For young people, muscle-strengthening activities are those that require them to lift their own body weight or to work against a resistance.

Examples include:

  • Sit-ups, push-ups, gymnastics, circuit training
  • Resistance exercises with exercise bands, weight machines or free weights
  • Rock/rope climbing, suspension system training (TRX)
  • Sports such as football, basketball and tennis


What is bone-strengthening activity?

Bone-strengthening activities produce an impact or tension force on the bones. This promotes bone growth and strength.

Examples include:

  • Activities that require you to lift your body weight or to work against a resistance
  • Jumping and climbing activities
  • Weight training
  • Low-impact aerobics, running
  • Sports such as gymnastics, football, basketball, hockey, racket sports, rugby
  • Martial arts

Healthy Weight/Body Composition

Young people who are overweight can improve their general health and body composition by meeting the recommended activity guidelines. To reach and maintain a healthy body composition, it is important to exercise regularly (the recommended 60 minutes of activity a day) and also make sustainable modifications to your diet.

Note: It is wise to consult a qualified exercise specialist before undertaking any form of strenuous physical activity.

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