Welcome to the High Fivers Club.  It is full of fun things for you to do and is especially for the children in Knowsley.  You can enter competitions, read stories, answer questions and read our latest news.  We will tell you what we have been up to and what is going on in Knowsley.

Make sure you exercise safely

Exercise is very important for our bodies and helps keep us healthy. However when you exercise it's important that you look after yourself. So the High Fivers have put together some advice on what you should do to exercise safely.

• Don't worry if you haven't done any exercise for a while, this shouldn't put you off. Everyone has to start somewhere so just take it more gently and build up what you do and how long you exercise for as you find you can manage more.

• Exercise makes you warm and slightly out of breath and includes everything from competitive sport to your PE lessons to cycling.

• At least twice a week you should include sessions that strengthen your bone and muscle and increase your flexibility. This could include walking to and from school, PE lessons, sports clubs and swimming.

• You should be aiming for at least 60 minutes of exercise a day. This doesn't mean you have to do an hour all in one go. It could include your playing 30 minutes of football at lunchtime and then after school sports clubs.

• It's important that you always warm up and cool down before and after you exercise. This will help prevent injuries. It should be at least five minutes of light exercise, including stretching.

• You should make sure you drink plenty of water, around 6 to 8 glasses, throughout the day to avoid getting dehydrated. On hot days or when you do exercise you may need more.

• Exercise should be combined with a healthy diet so your body gets all the vitamins it needs to develop and grow. A school meal at lunchtime is a great way to get all the energy you need for your afternoon lessons.