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Exercise - Age 7-11

Exercise keeps your body strong and your mind happy. Discover fun ways to move, why it matters, and how to exercise safely at school and home.

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Fascinating Fact:

Exercise is any activity that makes your body move more, like cycling, dancing, swimming, or playing football.

In PSHE Health Education (age 7-11), exercise links to staying healthy now and in the future. Being active helps your heart and lungs work well, strengthens muscles and bones, and can improve mood, focus, and sleep. Safe exercise means choosing the right space, wearing suitable clothing, warming up, and stopping if something hurts.

Key Terms

Heart rate: How fast your heart beats, often getting quicker when you are active.
Warm-up: Gentle movement at the start to get your body ready for harder activity.
Stamina: How long you can keep going before you feel tired.

Frequently Asked Questions (Click to see answers)

How much exercise should children aged 7-11 do each day?

Children aged 7-11 should aim for about 60 minutes of activity each day that makes them breathe faster, like brisk walking, running, or active games. Some activity should help muscles and bones too, such as climbing, jumping, or sport.

What are some easy exercises you can do at home?

Easy home exercises include star jumps, marching or jogging on the spot, skipping (if you have space), dancing, and simple circuits like squats, lunges, and wall push-ups. Pick activities you enjoy and take short breaks when needed.

Why is warming up and cooling down important in exercise?

Warming up helps your muscles loosen and prepares your body to move safely. Cooling down helps your breathing and heart rate return to normal and can reduce stiffness afterwards, especially after running or sport.

Try These Related Quizzes

1 .

What happens to your muscles when you exercise?

They get smaller

They get stronger

They get weaker

They stay the same

When you exercise you use your muscles and they get bigger and stronger the more you use them

2 .

What happens to your body temperature when you exercise?

It increases

It freezes

It decreases

It stays the same

Your body temperature increases when you exercise and this will make you feel warmer. You will also notice that you start to sweat - this is the body's way of cooling you down so you don’t get too hot

3 .

Which team could you join to increase your exercise?

Bird watching group

Choir

Debate team

Netball

If you want to exercise with other people, it can be good fun to join a team such as netball, football or hockey

4 .

What happens to your heart when you exercise?

It beats slower and softer

It stays the same

It beats harder and faster

It changes colour

When you exercise you can feel your heart beating harder and faster. This is because it needs to pump more oxygen-rich blood around the body and to the muscles

5 .

What type of exercise helps make bones stronger?

Press-ups

Running

Sit-ups

Climbing trees

Running is good for improving the strength of your bones. Climbing, sit-ups and press-ups are good choices for improving the strength of your muscles

6 .

How does exercise help the brain?

It improves your memory

It teaches you to read

It removes germs

It makes you count quicker

Exercise increases the bloodflow to the brain which helps people to concentrate better and improves their memory

7 .

If you wanted to exercise alone, which activity could you do?

Hockey

Tennis

Badminton

Swimming

We can exercise on our own doing activities like swimming, walking and running, where a partner or team is not required

8 .

What happens to your breathing when you exercise?

You do not breathe

You breathe the same

You breathe faster

You breathe slower

When you exercise you will breathe faster so that you can get more oxygen into the body. With regular exercise you will start to increase your lung capacity which also has health benefits

9 .

What should you do after you exercise?

Have a nap

Have a drink of water

Eat some sweets

Tell someone

When you exercise, your body starts to sweat and you should replace this by drinking some water to help stay healthy

10 .

How often should you exercise?

Once a day

Once a week

Once a month

Once a year

It is important that children aged 5-17 do some form of exercise every day. It is recommended that this lasts for 60 minutes and can be a sport class, a swimming lesson or even running round with friends

You can find more about this topic by visiting BBC Bitesize - Health and exercise

Author: Terri Brown