Hello, I'm Miss Kumar and I'm so pleased that you are learning with me today.

Today's lesson is called Making an Activity Plan, and it's taken from my unit, "Physical Health: How can I get active and eat well every day?" I'd really like you to do this lesson with a trusted adult.

There might be some parts of the lesson that you find tricky or worrying.

If that does happen, please pause the video and speak to your trusted adult.

The outcome for today's lesson is: I can describe how being active keeps my bones and muscles healthy.

Before we begin any learning, let's remind ourselves of some important ground rules.

Laura reminds us to listen to others.

You need to make sure we have our best listening ears on and that we take turns to speak.

Jacob reminds us, "No judgement ." This should be a safe space for us to talk and we mustn't laugh or make anyone feel silly for the things that they say.

Andeep says, "Respect, privacy." We mustn't share what people have talked about in our lesson outside of the classroom.

And Izzy says, "Choose your level of participation." If you don't want to take part in a discussion and you'd rather sit and listen, that's absolutely fine.

Nobody should be made to do anything.

Throughout today's lesson, you might notice that there are some words that are slightly darker on the screen than others.

These are very important keywords.

Let's take a quick look at today's keywords and what they mean.

Regular.

Regular is something that happens often, not just sometimes.

Aerobic.

In this context, aerobic is an exercise that makes the heart rate rise.

And strengthening.

In this context, strengthening is making the body stronger to reduce the chance of illness and injury.

Today's lesson is split into three parts.

Let's start with part one.

Why is regular exercise important? For our bodies to keep healthy and strong.

It's very important that we do regular exercise during the week.

Izzy says, "Exercise is any physical activity that gets our body moving and using energy.

It means moving our bodies to stay strong and healthy." There are lots of different types of exercise.

Andeep says, "I go to karate twice a week!" Aisha says, "I play football in the garden most days after school." And Alex says, "I go for a walk with my grandparents at the weekends." True or false? Exercise is any physical activity that gets our body moving and using energy.

You can pause to have a think, press play when you're ready to move on.

The answer is true.

Children and young people between the ages of 5-18 years should be doing around 60 minutes of exercise each day.

That's an hour of exercise each day.

Jacob says, "60 minutes of exercise is a lot to fit in," but Sam has got some helpful advice.

Sam says, "It sounds like a lot, but the 60 minutes can be spread throughout the day.

For example, you can do three activities that are 20 minutes each." Exercise can be a great way to break up time spent being inactive.

That means not moving very much.

Lucas says, "If I've been playing on my games console for a while, I take a break and play basketball in the garden.

' How much exercise should children and young people between the ages of 5-18 years get each day? Is it A: 20 minutes, B: 30 minutes, or C: 60 minutes? You can pause to have a think, press play when you're ready to move on.

The answer is C.

Children and young people between the ages of 5 and 18 years should get 60 minutes of exercise each day.

Well done, if you got your answer correct.

Regular exercise can really benefit.

That means really help your physical and mental health.

Some of the physical health benefits include that it makes bones stronger.

It can also help to keep muscles healthy.

Strong bones and healthy muscles mean that our body can move for longer.

Exercise can also improve our sleep.

That means that we have more energy to do the things that we need to and it can also help to lower the risk of illness.

Let's have a look at the mental health benefits.

It can boost our mood.

That means it can cheer us up.

Exercise is also great for relieving stress.

If we are feeling stressed out, playing a sport or going for a walk can really help to clear our head and help us to calm down.

It can make us feel confident.

It can also help to reduce loneliness because we can exercise with other people so we might make new friends.

Andeep says, "Exercise should be fun," and Izzy says, "If you enjoy an exercise, it's more likely that you'll keep it up." It's a good idea to try lots of different exercises until you find the one that you enjoy the most and that suits you best.

That brings us to the first task for today's lesson, Task A.

Can you sort the health benefits of regular exercise into whether they are physical health benefits or mental health benefits? The benefits are stronger bones, boosts our mood, relieves stress, improved sleep, builds confidence, healthy muscles, reduces loneliness and lowers the risk of illness.

You can pause the video to have a think and do this task and when you're ready to see the answers, just press play.

How did you get on? Let's have a look at the answers together.

Your answers should include under physical health benefits, stronger bones, healthy muscles, improved sleep, lowers risk of illness, and under mental health benefits, boosts our mood, relieves stress, builds confidence and reduces loneliness.

Well done if you've got most of those answers correct.

That brings us to the second part of today's lesson, is all exercise the same? Different exercises work different parts of the body.

Have you ever played chase on the playground and noticed that your heart starts beating faster? If you have, that's because you've just done some aerobic exercise.

Aerobic exercise is any exercise that makes our heart rate rise and it makes us breathe a little faster.

Aerobic exercise is really good for helping us to reduce the risk of some illnesses.

Examples of some aerobic exercises include walking, cycling, and dancing.

Let's have a quick check for understanding.

Can you fill in the gaps below? Aerobic exercise makes our heart rate blank and makes us breathe a little blank.

You can pause to have a think, press play when you're ready for the answers.

The answers are: Aerobic exercise makes our heart rate rise and makes us breathe a little faster.

As well as aerobic exercise, we should also try to do strengthening exercises too.

Strengthening exercises are those exercises which make the bones and muscles stronger.

They're really important because they can reduce the risk of injury and some illnesses later in life.

Any exercise that needs us to lift our body weight is good for strengthening our muscles.

Examples include, sit-ups and jumping.

A lot of these types of exercises are good because they don't cost anything.

We don't need any special equipment.

We can just use our body weight for the exercise.

Before trying an exercise for the first time, it's really important that you check with a trusted adult.

Sam says, "Your trusted adult can help you choose the right exercise and equipment so that you exercise safely." Stretching before and after exercise can also help us to avoid injury.

Which of these exercises are good for strengthening bones and muscles? A: Sit-ups, B: Cycling, or C: Jumping? You can pause to think, press play when you're ready to move on.

The answers are A and C.

Sit-ups and jumping are strengthening exercises which are good for the bones and muscles.

Well done if got your answer correct.

That brings us to the second task for today's lesson, Task B.

Jacob is unsure about different exercises.

Explain to him the difference and suggest some exercises for him to do.

Jacob says, "What is the difference between aerobic exercises and strengthening exercises? Can you suggest one of each exercise that I could try to do?" You can pause to do this task.

Just press play when you're ready to see the answers.

Let's have a look at some answers together.

Your answer might have included: Aerobic exercise is any exercise that makes our heart rate rise and makes us breathe a little faster.

For example, walking, cycling and dancing.

Strengthening exercises are those which make the bones and muscles stronger.

For example, sit-ups and jumping.

Well done if your answers were along those lines.

That brings us to the third and final part of today's lesson.

How can I plan to be active? Exercise is only helpful for our bodies if it is regular.

Aisha explains, "Regular exercise means that it is done often, not just now and again." Who do you think is doing regular exercise? Izzy says, "I walk to school three times a week and swim every Sunday." Alex says, "I only go for a walk with my grandparents, if it's sunny." You can pause to have a think, just press play when you're ready to move on.

The answer is Izzy.

Unfortunately, we live in a country where it's not sunny all the time.

If Alex only goes for a walk when it's sunny, he won't be walking often enough.

To make sure that we get enough regular exercise, it can be helpful to create a timetable for the week.

I've started my timetable below.

I've got the seven days of the week and I've got some empty boxes into which I'm going to put my exercise.

I'm going to start with aerobic exercise first.

Here are my aerobic exercises.

These are all exercises that will get our heart rate up and get us breathing a little faster.

I've got walking to and from school Monday to Friday and walking the dog on a Sunday.

I've got going on a cycle ride on Sunday and dancing after on a Friday.

I've got PE lessons because when we were at school, we have regular PE lessons and some of these PE lessons will be aerobic exercise.

I've also included playing chase.

Running around on the playground at break or lunch is a wonderful way to keep your body active It definitely gets your heart rate up and it definitely makes you breathe a little faster.

I've also got swimming on a Saturday because that's another aerobic exercise.

All I need to do now is think of some strengthening exercises to fill in the blank boxes.

Here are my strengthening exercises.

All of these exercises need us to lift a weight or lift our body weight, and as a result that will make our bones and muscles even stronger.

I've got playing hopscotch or playing with a pogo stick.

These are both jumping.

We've got stretches and sit-ups after school on a Tuesday and Thursday.

We've got playing at the park over a weekend, whether that's climbing, a climbing frame or playing on a rope swing, and actually even just helping to carry some shopping can be a really good form of strengthening your bones and muscles.

Let's not forget our PE lessons twice a week, and you might notice that swimming is on a Saturday morning again.

Swimming was also on the last slide.

That's because swimming is one of those exercises that is good for both aerobic and strengthening.

It gets your heart rate rising, but actually by pushing your body through the water, you are also helping it to strengthen.

June says, "Remember, we should aim to be physically active for 60 minutes every day." Laura says, "We should also include both aerobic and strengthening exercises.

Some exercises such as skipping are an example of both." True or false? We can create a timetable to help us plan an active week with regular exercise.

You can pause to have a think, press play when you're ready to move on.

The answer is true.

That brings us to the third and final task for today's lesson, Task C.

Jacob makes an activity plan for his Saturday.

Has he got the right amount and variety of exercise? What changes would you suggest? Jacob says that on Saturday he will go on a walk for 10 minutes.

He'll go on a cycle ride for 15 minutes and then he'll play online games for an hour.

You can pause to do this task and when you're ready to see the answers, just press play.

How did you get on? I hope you were able to spot where Jacob might have got the balance wrong.

Let's take a look at some answers.

You might have said, "Jacob isn't being active for 60 minutes.

He's only active for 25 minutes.

Jacob is only doing aerobic exercise.

He isn't doing any strengthening exercises.

Jacob needs to do another 35 minutes of activity.

Perhaps strengthening exercises such as skipping, lifting, or climbing." Well done if your answers were along those lines.

You've reached the end of today's lesson.

Before we finish, let's remind ourselves of what we've learned.

Regular exercise can help our physical and mental health.

Children and young people between the ages of 5-18 should aim for 60 minutes of exercise each day, which can be spread throughout the day as shorter activities.

Both aerobic and strengthening exercises are important for different parts of the body.

Aerobic exercise gets the heart pumping and strengthening exercises are good for our bones and muscles.

Exercise does not have to cost anything.

Being active at play times, PE lessons, and walking to school are all exercise.

An activity plan can help us to get a variety of exercise regularly.

Very well done on all your hard work today.

I hope that you've been able to see how making an activity plan can help us to keep our bodies healthy and strong.

See you again soon.