© British Nutrition Foundation 2013 Be active!

© British Nutrition Foundation 2013 How active should you be every day? A. At least 30 minutes B. At least 60 minutes C. At least 90 minutes D. At least 100 minutes correct

© British Nutrition Foundation 2013 Hands up All young people should be active for at least 60 minutes each day. Are you? Hands up if you have been active this morning.

© British Nutrition Foundation 2013 What counts? Children and young people are recommended to do at least 60 minutes of at least moderate intensity exercise every day. This means activity that will: make you breathe harder; make your heart beat faster; make you feel warmer and sweat.

© British Nutrition Foundation 2013 True or false? “We need to carry out our 60 minutes of physical activity in one go each day.” Shorter bouts of activity all count towards our 60 minutes a day. For example, 20 minutes of cycling to school, 20 minutes minutes of running and 20 minutes of swimming all add up to 60 minutes to meet the requirement.

© British Nutrition Foundation 2013 Being active means… Organised sport, e.g. basketball, netball, running, gymnastics. Active living, e.g. brisk walking, gardening, using the stairs. Active recreation, e.g. playing, dancing, cycling, skateboarding.

© British Nutrition Foundation 2013 Why is activity important? To achieve a healthy weight, we need to balance the energy from food and drinks with the energy we use up through activity. Being active can help maintain a healthy weight by using more energy. Being overweight or obese can lead to health conditions such as type 2 diabetes, some cancers, heart disease and stroke. Being underweight could also affect our health.

© British Nutrition Foundation 2013 Energy balance Being a healthy weight is important. In order for people to maintain their body weight, their energy intake (food and drinks) must equal their energy output (activity). This is called energy balance. Energy in = Energy out  Same weight Energy in: food and drinks Energy out: activity

© British Nutrition Foundation 2013 Weight gain When energy intake (food and drinks) is more than energy output (activity), over time people may gain weight. This is called positive energy balance. Energy in > energy out  Weight gain (more than) Energy in: food and drinks Energy out: activity

© British Nutrition Foundation 2013 Weight loss When energy intake (food and drinks) is less than energy output (activity), over time people may lose weight. This is called negative energy balance. Energy in < energy out  Weight loss (less than) Energy in: food and drinks Energy out: activity

© British Nutrition Foundation 2013 True or false? “Positive energy balance is when energy intake is less than energy output.” Positive energy balance is when energy intake is more than energy output. This can result in weight gain over time. Energy in: food and drinks Energy out: activity

© British Nutrition Foundation 2013 Energy balance Energy balance can be maintained by: regulating energy intake through the diet; adjusting physical activity levels to match energy intake; a combination of both.

© British Nutrition Foundation 2013 Think of ways to be more active What can you do today to be more active? Walk or cycle to school Walk up the stairs Play with friends Go for a run Help out with housework, e.g. gardening Take part in P.E. lessons

© British Nutrition Foundation 2013 Track your activity How much activity have you done this week so far?

© British Nutrition Foundation 2013 For further information on Healthy Eating Week, visit