Hello, my name is Ms. Willow, and I'm going to be guiding you through today's learning.

Today's lesson is called Enjoying an Active Week, and it fits into our unit called Physical Health: How Do I Plan a Healthy Week? In this lesson, we're going to be talking about some sensitive topics, so we recommend that you have an adult with you for the duration of this lesson.

If at any point you do become upset or uncomfortable, it's really important that you close the screen and that you go and speak to a trusted adult.

Okay, let's make a start on today's learning.

By the end of today's lesson, you will be able to explain how to stay active and why it's important.

Before we get started with today's learning, we need to go over some ground rules.

These help to make sure that everyone stays safe and comfortable throughout today's lesson.

Laura says that we need to listen to others.

That means we are not going to interrupt other people if they're speaking.

Jacob says we need to not have any judgement.

That means we're not going to judge other people for what they say, what they feel, what they think, or what they've experienced.

Andeep says we need to respect each other's privacy.

That means we're not going to ask anyone any personal questions, as this can make some people feel uncomfortable.

And Izzy says that we can choose our level of participation.

That means it's up to us how much we want to join in.

We are now going to go through the keywords for today's learning.

These are gonna pop up multiple times throughout the lesson, so it's important that we have a good understanding of what each word means.

Our first keyword is active.

This means taking part in anything that gets your body moving.

Exercise.

This is physical activities that help keep our bodies healthy and strong.

And health.

This is how well your body and your mind feel.

Today's lesson is split into three learning cycles.

The first learning cycle is called What Are the Benefits of Exercising? The second learning cycle is called How Do People Stay Active? And our last learning cycle is called How Can I Plan an Active Week? We are now going to make a start on our first learning cycle, What Are the Benefits of Exercising? Many people are active most days without even realising it.

This has a positive effect on our body and our mind.

We can be active through play, through sport, and through walking and moving our body.

When we exercise, we're choosing to move our body because it's good for our health.

Exercising has a positive effect on our physical health.

When we exercise, our heart gets stronger, our bones and muscles get stronger, and our strength and balance can improve.

If we don't stay active, this can negatively affect our physical and mental health.

Regular exercise is important and can reduce the chances of us developing some serious illnesses.

By exercising regularly, we can reduce the risk of developing issues with our weight, heart disease, Type 2 diabetes, and issues with our mood.

When we use the word regularly, this means in a pattern, for example, every two to three days.

Let's do a check for understanding to see how you're getting on.

What are the missing words? When we exercise, our, something, gets stronger, our strength and, something, can improve, and our bones and muscles get, something.

What are the missing words in the blanks? Pause the video.

Tell the person next to you, tell me, or have a think to yourself.

Okay, let's have a look and see what the missing words are.

You should have said that when we exercise, our heart gets stronger, our strength and balance can improve, and our bones and muscles get stronger.

Well done if you got this correct.

Exercise also has lots of benefits for our mental health.

When we exercise, our body produces endorphins, which are the hormones that make us feel good.

Endorphins also reduce stress and improve our mood.

Alex says, "I always feel much happier "once I've had a run around outside!" And this is because, when we exercise, our body produces endorphins, and this makes us feel good.

Exercising can also benefit our mental health through better quality sleep and improved self-esteem.

This can result in better body image, which means we have a more positive opinion of what our body looks like, so our appearance.

Sofia says, "I know I'm doing what I can "to look after my body, "so this makes me feel happy and confident." Sofia has a good example of good self-esteem and good body image.

Because she knows that she's looking after her body, this makes her feel happy and confident inside.

Many of the physical benefits of exercise can also improve our mental health.

We tend to feel happier when we're getting enough sleep, when we have positive body image, when we feel strong and healthy, and when our mood is more stable.

By looking after our physical health, we're looking after our mental health too, so the way that we feel inside, our emotions and our wellbeing.

Let's do another check for understanding to see how you're getting on.

Endorphins are produced by the body during exercise.

What do they do? Is it A, endorphins cause us to lose weight? B, endorphins relieve stress and improve our mood? Or, C, endorphins let us run for longer periods of time? What do you think? Pause the video.

Tell the person next to you, tell me, or have a think to yourself.

Well done if you said that B is correct.

Endorphins relieve stress and improve our mood during exercise.

Well done if you got this correct.

We are now moving on to our first practise task.

You're doing a brilliant job so far, so keep it up.

I'd like you to explain two ways that exercising will help Andeep's physical health.

Andeep says, "I attend a weekly dance class, "and I also enjoy playing in the park at weekends." What are two ways that doing this exercise will help Andeep's physical health? Pause the video, and I look forward to seeing your answers in a couple of minutes.

Okay, let's have a look and see what you might have said.

By exercising, Andeep will develop a stronger heart, more strength and better balance, and stronger bones and muscles.

Well done if you said this or something similar.

For the second part of this task, I'd like you to explain two ways that exercising will help Laura's mental health.

Laura says, "I enjoy playing football a few times a week, "and I also walk to school and back." What are two ways that doing this exercise will help Laura's mental health? Pause the video, and just like we did before, we'll go through the answers in a few minutes.

Okay, let's have a look and see what you might have said for the second part of this task.

You might have said that, when she exercises, Laura's body will produce endorphins, which will reduce her stress and improve her mood.

Exercising could also improve Laura's sleep and her body image, and this would also improve her mental health.

Well done if you said this or something similar.

We're now moving on to our second learning cycle, How Do People Stay Active? Well done for your excellent focus so far.

Let's keep it up.

There are lots of different ways that we can get our bodies moving.

Staying active can involve just walking, dancing, running, or swimming.

There are lots of different ways that we can stay active, and everyone enjoys doing different things.

Playing sports can be a really fun way to stay active and to make friends whilst also learning new skills.

Football is an example of a team sport, but there's also tennis and gymnastics, which are individual sports, and some people prefer these if they don't like team sports as much.

Not everyone enjoys playing sports, and this is okay.

How people choose to stay active and to exercise is a personal choice, and everyone enjoys doing different things.

There are lots of other fun ways to stay active.

The best exercise is one that someone enjoys and one that someone does regularly.

Remember that this means in a pattern, for example, every week or every two to three days.

Let's do another check for understanding.

Is this statement true or false? The only physical exercise we can do is sports.

What do you think? Is this true or false? Tell the person next to you, tell me, or have a think to yourself.

Well done if you said false.

But why? You might have said there are lots of different ways to stay active that don't involve playing sports, for example, walking, dancing, and playing.

Everyone enjoys moving their body in a different way, and this is okay.

Well done if you said this or something similar.

People can stay active by walking somewhere wherever they can, going to exercise classes or clubs like dance, joining the gym or working out at home, joining a sports club or group, or stretching every day.

The exercises that people enjoy doing can also change over time.

As people develop and change, they might want to try different ways of being active.

Aisha says, "I used to do a basketball club, "but now I'm going to try gymnastics." It's important to respect everyone's exercise choices, as everyone's body is different.

Just like everyone eats different foods, everyone also likes different exercises and different activities.

Lucas says, "I have lots of fun doing wheelchair workouts, "and I can do wheelchair sprints too!" Exercising looks different for everyone because everyone's body is different.

Let's do another check for understanding.

Who is being more active? Jun says, "I play football once a week, "and every evening I play video games.

"At break times, I sit and talk to my friends." Izzy says, "I walk to school every day "and go to the park a few times a week to play.

"At break times, I play tag with my friends." Who is being more active? Pause the video, tell the person next to you, tell me, or have a think to yourself.

Well done if you said that Izzy is more active.

Izzy's more active because she's being active more regularly.

She walks to school every day, and she also goes to the park a few times a week to play.

And at break times, she runs around and plays tag with her friends.

Izzy is being more active than Jun who only plays football once a week.

Well done if you got this right.

We are now moving on to our second practise task.

You're doing a brilliant job, well done.

For this task, I'd like you to use the icons to describe at least four different ways of being active.

Pause the video, and I look forward to going through some of the answers with you in a few minutes.

Okay, let's have a look and see what you might have said.

Using the icons, you might have said, someone can be active by walking everywhere you can, going to an exercise class or club like yoga, joining a gym or working out at home, joining a sports club or group, stretching every day, or swimming.

Well done if you got this correct or if you had similar answers.

We are now moving on to our final learning cycle, How Can I Plan an Active Week? The NHS recommends that children should aim for around 60 minutes of physical activity every day.

This means about an hour.

Ideally, this should be activity which causes our heart rate and our breathing to speed up, for example, when we're running around or playing sports.

This 60 minutes can be spread across the whole day.

It doesn't all have to be in one go.

So, for example, at school we could do 15 minutes to walk to school, 15 minutes playing tag at break time, 15 minutes trying a sport at lunchtime, and spending 15 minutes walking home.

All of this would add up to the 60 minutes that the NHS recommends.

Or if we're at home, we could spend 30 minutes meeting with friends to play outside.

We could do an exercise video for 10 minutes.

And we could also spend 20 minutes walking with the family.

This is another great way of staying active and making sure that we do 60 minutes of exercise every day.

It can be helpful to create an exercise or activity menu that's full of lots of different ways that we enjoy staying active.

We can do this with a friend or a trusted adult to help us come up with ideas.

This is Laura's activity menu.

She's got on her activity menu dancing, swimming, climbing, playing tag, and football.

Laura says that she's got half an hour before her craft club, so she's going to do some dancing.

Having an activity menu is a really great way to see what activities you enjoy that involve staying active.

Let's do another check for understanding.

How many minutes of exercise should children aim to do each day according to the NHS? Is it A, 80 minutes, B, 60 minutes, or C, 30 minutes? Can you remember? Pause the video, tell the person next to you, tell me, or have a think to yourself.

Well done if you said that B is correct.

The NHS says that children should exercise for about 60 minutes every day.

Well done if you got this right.

We can make some simple swaps which can help us to stay active.

For example, instead of playing online games with friends, we could try playing games with them outside.

Instead of standing and chatting at break time, we could simply try walking and talking at the same time.

This means that we're still spending time and talking to our friends, but we're being active at the same time.

We can also pair up activities so that if we do something that isn't active, we can plan to do something active before or after.

For example, if we spend some time reading a book, we could do some stretches afterwards.

Alex reminds us that, "We don't need to stop doing things "that aren't active, "but we should be making sure "that we have a healthy balance." It's also essential for our bodies to rest in between activities.

Being active is great for our mind and body, but if we don't rest enough, this can make us feel tired, and it can increase our risk of injury.

We should aim for between nine to 12 hours of sleep every night, and we should make sure that we don't do too much exercise in a short period of time.

Let's move on to another check for understanding.

What could Sam do to be more active? Sam says, "Every evening, "I play games online for a few hours.

"Before bed, I read my book." Should she A, play her games outside, B, not read her book, or C, do some stretches after reading? What could Sam do to be more active? Pause the video, tell the person next to you, tell me, or have a think to yourself.

Well done if you said that A and C are correct.

Sam could be more active by playing games outside with her friends, and she could also do some stretches after reading.

She doesn't need to not read her book because reading is really important.

And just because we're trying to be active, it doesn't mean that we should stop doing anything that isn't active at all.

She could instead read her book and then do some stretches afterwards, and she could also choose to play some games outside.

Well done if you got the same answers.

We're now moving on to our final practise task.

Well done for your fantastic hard work.

You're doing a brilliant job.

Here is your next task.

Using Jacob's activity menu, I'd like you to complete the table so that he has an active week.

One has already been done for you.

So on Monday, he's going to do 30 minutes of rugby, 20 minutes of climbing, and 10 minutes of stretching.

Remember, all of these activities should add up to 60 minutes every day.

Pause the video, and I look forward to seeing what you might have come up with in a couple of minutes.

Okay, let's have a look and see an example of what you might have had.

On Tuesday, Jacob could spend 20 minutes dancing, 30 minutes stretching, 10 minutes playing at the park.

On Wednesday, he could spend 10 minutes at the park, 30 minutes doing a sport club, and 20 minutes stretching.

On Thursday, he could do 30 minutes climbing, 10 minutes stretching, and 20 minutes at the park.

And on Friday, he could spend 30 minutes dancing, 20 minutes playing at the park, and 10 minutes stretching.

There were lots of different potential answers for this, so well done if you came up with something similar or if you made sure that Jacob was being active for 60 minutes every day.

Hopefully you've also come up with some fun ideas of what you could add to your activity menu.

We are now going to summarise the key learning from today's lesson.

In today's lesson, we have learned that being active can positively affect our physical and our mental health.

It can make our bones and muscles stronger and improve our body image.

Exercising regularly is important for our health, as it can reduce our risk of developing a serious illness, for example, Type 2 diabetes or heart disease.

We can exercise and move our body in lots of different ways, from playing sports to walking and playing.

And we've learned that it's important to rest our bodies in between activities.

In today's lesson, we might have talked about some topics that you have more questions about or you might have some worries.

If there's anything from today's lesson that you want to talk to someone about, it's really important that you speak to a trusted adult.

There are also some really helpful organisations on the screen who are there to help you.

Well done for your fantastic hard work today.

I'm really proud of you, and I hope to see you again soon.