Health and Wellbeing Club
What Do I Need To Know
As a home-educated learner, moving your body every day isn’t optional — it’s part of looking after yourself and your learning.
The good news is that exercise doesn’t have to mean boring workouts or being “sporty”. It just means moving more than you did yesterday.
Don’t be put off by the word exercise. You don’t have to be amazing at it. Every bit counts. Walking, cycling, climbing, dancing, gardening, games — it all adds up.
There are two main types of activity:
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Moderate activity: your heart beats faster and you breathe more, but you can still talk.
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Vigorous activity: your heart is racing, you’re breathing hard, and talking is tricky.
If you are 5 to 8 years old
Aim for about 30 minutes of activity each day. Try to move more and sit less, and do activities that make your muscles work at least twice a week.
If you are 8 to 12 years old
Aim for up to one hour a day. Playing in the park, climbing, running around, or playing games all count — exercise should be fun, not a chore.
If you are 12 to 18 years old
You need at least one hour of activity every day. More is even better if you enjoy it.
Here’s why that matters. If you are 13 and do one hour a day, seven days a week, for 40 weeks of the year, that adds up to 280 hours. That’s over a fifth of your home education time spent doing something that boosts your body and your brain.
Being active helps:
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Your bones and muscles grow strong
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Your heart and lungs work better
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Keep blood sugar levels steady
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Improve balance, coordination, and movement
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Help you sleep better
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Support your mood, focus, and mental health
Most of your daily activity should get your heart pumping. At least three times a week, it should include things like running, jumping, turning, or sports and active games.
The best part? You don’t need a gym. You don’t need fancy kit. Just move, try new things, and find what you enjoy. If it makes you breathe faster and smile at the same time, you’re doing it right.
And don’t forget to write it in your diary — it counts.
The Links Between The Clubs - What should I be doing?
Health and Wellbeing Club
The Health and Wellbeing Club helps you look after both your body and your mind. You’ll learn what foods help your body, when to eat them, and why your choices matter. This can improve your energy levels, sleep, mood, movement, and overall health.
This club sets the healthy goals for how we look after ourselves, and the Garden Club and Cookery Club help put those goals into action.
Garden Club
Garden Club supports the healthy aims of the Health and Wellbeing Club by helping you grow fresh, natural food. Spending time outside in the garden is great for your mental health and helps you feel calmer and more focused.
Growing your own fruit and vegetables shows you where food comes from and why fresh food is good for your body.
You’ll learn how plants grow, why insects like bees are important, and how environments work together. All the digging, planting, and watering also count as physical activity. Gardening is part of your home education, so remember to record it in your evidence diary.
Cookery Club
Cookery Club helps you turn healthy food into healthy meals. It supports the goals of the Health and Wellbeing Club by teaching you how to prepare and cook food that helps your body stay strong and well.
You’ll learn how food affects your body and how to reduce sugar, salt, and fat in meals. This makes it easier to make good choices when eating out by spotting 50/50 foods and balancing them across the week.
Making quick, tasty snacks at home is often faster than buying junk food and helps you save your pocket money.
Planning meals, shopping wisely, and choosing seasonal foods all count as learning too. Don’t forget to record this in your evidence diary.
You can choose to join one club or all three. Together, they work as a team to support healthy living and link to biology, PE, PSHE, and Design and Technology through fun, practical activities that don’t feel like schoolwork at all.
Exercise For Free
Exercise For Free
Exercise For Free
Walk, Jog or Run
Walking, jogging, or running is one of the easiest ways to get active — and you can do it almost anywhere. You can walk if you’re just starting out, jog when you feel ready, or run if you want more of a challenge.
Start with a short warm-up by marching on the spot and lifting your knees for five to ten minutes. Then slowly build up your pace. Try to keep moving for around 45 minutes, taking short breaks if you need them. Finish with a gentle walk to cool down. You don’t have to do it all at once — you can split it into smaller sessions during the day.
Cycling as an Aerobic Activity
Cycling is a fun way to exercise and feels more like an adventure than a workout. It’s great for your heart and lungs and helps build strong legs. Before you go, choose safe routes with good cycle paths. Planning your route counts as learning too, so remember to write it in your diary.
Start by stretching your legs, arms, and back for a few minutes. Then ride slowly for five to ten minutes to warm up. After that, pick up the pace for 30 to 45 minutes, depending on how you feel. Finish with a slow ride or walk to cool down.
You can also join us on the Charity Bike Ride, and we’ll give you a training plan to help you feel confident and ready for the big day.
Jump, Bounce, and Move (Plyometric Activities)
Some exercises are all about jumping and quick movements. These are great for building strength and power and can be really fun. Activities like skipping, hopping, jumping rope, lunges, jump squats, or even bouncing games all count.
Warm up first with a short jog or brisk walk. Start with just a few minutes and slowly build up over time. These activities should be done on two non-consecutive days each week so your body has time to rest and recover.
Yoga for Strength and Calm
Yoga is a great way to stretch, build strength, and slow your mind down. It helps improve balance, flexibility, and focus, and it’s especially good if you’ve had a busy or stressful day.
Exercise Without Realising It
You don’t have to be doing “proper exercise” for it to count. Helping with housework or working in the garden is also physical activity. In fact, three hours of moderate housework can be the same as one hour of hard exercise in a gym.
So cleaning your room, helping in the garden, or tidying up isn’t just useful — it’s also helping you stay active. Two wins at once!
Paying for Professional Training
Strength Training (Done Safely)
Strength training can be a good way to get stronger, but it needs to be done safely, especially while your body is still growing. How much you can do depends on where you are in puberty, so this isn’t about lifting heavy weights or pushing too hard.
Sessions should be short and sensible — up to three times a week for about 30 minutes. Always start with a warm-up, like walking or jogging for five to ten minutes, to get your muscles ready. Strength training should always be supervised by a trained fitness professional who knows how to adapt exercises for young people. This keeps your body safe while it grows and changes.
Join a Sports Club
Joining a sports club is a great way to stay active and meet new people. Clubs run sessions that are designed for your age and ability, so you’re not expected to know everything already. The coaches understand how their sport helps keep you healthy and strong, and they’ll support you as you learn.
Sports clubs are also brilliant for teamwork, confidence, and trying something new. You might discover a sport you really enjoy.
Join Us At Our Local Sports Centre
We also run group sessions at the local sports centre, and you’re invited to join us. These include click and climb, swimming, gym sessions, and team activities. It’s a fun, social way to be active, and everything is planned to be age-appropriate and supportive. If you want to give it a go, let us know and we’ll help you get involved.
Horse Riding
Horse riding is another fantastic way to stay fit. It helps with balance, strength, and coordination. It can be expensive, but some stables reduce fees if you help out. Even mucking out counts as exercise, so it’s a win-win.
Swimming: A Life Skill
Swimming isn’t just exercise — it’s a life-saving skill. Learning to swim well keeps you safe and builds confidence. As you learn, you can earn badges, which count as evidence of your learning as well as your physical activity.
We know a friendly swimming instructor who is happy to work with groups of home-educated learners. If you’d like to learn or improve your swimming, tell us and we can organise a six-week home education swimming course just for you.
