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Youth (11-16 years)

Advice for this age group

Research shows that young people between the age of 14 and 16 are very likely to disengage with physical activity. If they do disengage they are likely to remain inactive during adulthood, putting them at risk of developing life-threatening conditions such as heart disease and cancer. It is important that they remain active and create healthy habits that will stay with them for life.

Young people need to do two types of physical activity each week; aerobic exercise and exercises to strengthen their muscles and bones. They should be active for at least 60 minutes per day, taking part in a variety of types and intensities to develop movement skills, muscles and bones.

For lots more advice around physical activity guidelines visit:

Activity ideas

Encourage them to be active with friends, make it social and give them some independence.

Get them active at school, encourage them to take part in school clubs and teams.

After the age of 11, young people are allowed to access RCT Leisure for Life gyms. Encourage them to try age-appropriate fitness classes.

Take up running together, try couch to 5k!

Expose them to lots of different activities:

  • Swimming
  • Sports: football, rugby, hockey, netball, basketball, badminton, gymnastics, tennis etc
  • Dance and fitness
  • Cycling and running
  • Fitness: gym sessions and classes such as yoga or circuits

We regularly share examples of fun activities on our social media channels. Check out @sportrct on Facebook, Twitter and Instagram to take a look! We have lots of indoor and outdoor activity ideas on our App, along with instructions and videos. Download the FREE Leisure for Life app, add Sport RCT as a club and check it out!

Community Sport Programme

With our Community Sport Programme we aim to provide a range of opportunities for all ages and abilities, across Rhondda Cynon Taf. The programme below has been developed in partnership with a range of partners including National Governing Bodies and community clubs/groups. Some sessions are directly delivered by us, others are delivered by partners that we support. Click here for the full programme.

Community sports clubs

There are over 300 sports clubs in Rhondda Cynon Taf. The majority of these clubs provide opportunities for 11-16 year olds. We work with these clubs to ensure that they are providing safe, inclusive fun activities for children.

CLICK HERE to view our Sports Club Map and find sports clubs in your area.


Secondary school sports clubs

We support secondary schools to develop extra-curricular clubs during lunch time and after school. The majority of secondary schools have club timetables which change each term. These clubs are a fantastic way to try new sports and learn new skills. Speak to the PE Department for full details.


More than a Card

More than a Card is a project we have developed to support young people deal with the pressure they face in school, especially around exam time. We offer physical activity as a way to improve their health and wellbeing, fighting stress and anxiety. Referrals are made to us by staff in secondary schools. The young people are then supported to access the gym or activity classes in RCT Leisure centres. Contact us for details.