The summer is just getting started, but it has already been an exciting time for sport. Yesterday, Wimbledon and the Cricket World Cup both crowned their winners. Last week, the women’s FIFA World Cup ended in France, spotlighting the sport’s amazing female players.

Now, it’s your turn! As another school year draws to a close, the summer holidays are the perfect time to get outside and get active. You don’t have to be an incredible athlete — research shows that even a 20-minute walk each day is enough to reduce your risk of heart disease by almost a third.

Keeping physically fit has other benefits too: it reduces the risk of diabetes, dementia, strokes and certain types of cancer while boosting your mental health. Exercise causes endorphins to be released in the brain and reduces stress. It can also boost self-confidence and ease anxiety by making you feel stronger, more in control and independent.

As the NHS puts it: “Exercise is the miracle cure we’ve always had but, for too long, we’ve neglected to take our recommended dose.” Aim for 150 minutes per week (or 20 minutes per day) doing a variety of activities.

What will you do to keep fit this summer?

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  1. As a class, complete this 10-minute yoga routine, designed for the classroom. Don’t worry about space — it is entirely standing poses. Afterwards, discuss how the short activity made you feel.
  2. Use a step-counter app to see how far you walk in a day. How could you increase it?
  3. How could you make your town or school more fitness-friendly? As a group, create an action plan.