Sustrans Outside In

Four weeks of fun and educational resources and activity ideas for families.


Get weekly inspiration and resources for kids' activities, games and challenges.

Sustrans Outside In activities include videos, games, weekly challenges, themed activities and more. 

Designed by our knowledgeable, experienced and fun-loving Schools Officers. The four-week activity pack is full of cycling, walking and scooting themed fun. 

Outside In weekly updates are packed with creative, active and interesting indoor and outdoor activities for all the family.


Subscribe to Sustrans Outside In activities and ongoing family enewsletter. 

A sneak peek of Week 1...

Be a heart detective

Today, we'll investigate what activity makes your heart beat the fastest.

What you'll need

  • A timer
  • A piece of paper

About the heart

Your heart is a very strong muscle. It pumps blood containing oxygen around your body, to every part of you.

It’s super important that we all keep our hearts healthy. This can be done by doing activities that make our heartbeat faster.

The Heart fact Outside In

How to measure your heartbeat?

Your heartbeat is also known as your pulse. You can feel your pulse by placing two fingers on the left side of your neck.

To measure how many times your heart beats in one minute. Sit down quietly.

Use a timer to count how many beats you feel in 15 seconds. Multiply this by 4. E.g: 19 beats in 15 seconds x 4 = 76.

This will give you how many heartbeats you have in a minute while you are resting, also known as your resting heartbeat.

Watch the video: How to feel your heartbeat


  1. Measure your resting heartbeat. Record this number
  2. Choose an activity that will get your heart racing. Do this activity for a minute, as fast as you can. 
  3. Now measure your heartbeat - you should see a big difference. Record your heartbeat again. 
  4. Make sure your heartbeat has come right back down to your resting rate before trying another activity. 
  5. Repeat the steps and measure your heartbeat against some of the activities below. 

Here are a few to get you started:



  Sitting quietly  (This will be your resting heartbeat)
  Jumping for one minute  
  Skipping for one minute  
  Running on the spot for one minute  
  Scooting for one minute  
  Cycling for one minute  
  Handstand for one minute  

What other activities can you think of to get your heart racing? Make your own list and measure your heartbeat against each activity.

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