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Get more play,
There are loads of ways to get active and have fun. Skateboard, fly a kite, throw a frisbee or kick a ball around with your friends. Walk the dog, shoot some hoops, go skating or dance.
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Get organized.
Play football, basketball, volleyball, tennis, hockey, soccer or any other group sport. You could also enroll in dancing, go rollerblading, bowl or join a swim team.
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Show up for Phys Ed.
Develop and practise basic skills like throwing, catching, hopping, skipping and jumping. The more you do in class, the less you’ll need to do on your own time to get the maximum benefit.
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Warm up first.
If you’re doing a strenuous activity like running or soccer, start slowly and gradually pick up the pace. Do some stretches before and after. See the tip sheet
Warming Up and Cooling Down.
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Cool down last.
As you complete your activity session, cool down your muscles by slowing your pace before stopping.
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Prevent injuries.
Make sure you always wear the right protective gear like helmets, kneepads and mouth guards.
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Work out a plan.
Figure out the best time to squeeze in your activities, (before school? After work?) And don't waste your weekends or holidays vegging out in front of the TV or playing video games.
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Take a study break.
Studying is important. But even if it's your absolute number one priority, try to work some activity around it. You’ll learn better!
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Get serious.
Try to include some vigorous huff and puff stuff a few times a week and make it last for 15 minutes or more each time.
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Lighten up.
If spending hours jogging or swimming laps isn't your thing, try something as easy as dancing around your bedroom to your favourite CD.
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Break out.
If you want a bit of a challenge, or something different, take up rock climbing, water polo, volleyball, yoga, fencing, skate-skiing, snow boarding, archery or any other activity that interests you. Ask your gym teacher or someone at your local community centre about getting started.
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Miss the bus.
Walk to school, ride a bike, rollerblade or jog. Or get off the bus a few stops early and walk the rest of the way.
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Cut down screen time.
Count how many hours you spend in front of the TV – and try to cut down! The same goes for the computer. Surfing the net, chatting and sending e-mails can be fun, but your mind and body will thank you for limiting the time you spend staring at the screen.
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Get involved locally.
Join sporting clubs or take part in community or school events.
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Keep motivated.
Involve other people
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friends, family, co-workers and neighbours
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to help maintain your interest in physical activities.
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Get some coaching.
If you show promise in a particular sport or you want to improve your skills, think about getting a coach, trainer or mentor. Don't be shy; ask your gym teacher or someone at your local community centre.
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Be a coach.
Already a player? Know the rules? Consider coaching others.
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Stay focused.
Sometimes other commitments get in the way of your activity plans. Don't worry; just pick up from where you left off.
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Be sun smart.
Even on cooler days, make sure you're protected against UV rays if you’re outside.
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Drink plenty of water.
Drink water before, during and after each activity.
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Tell someone who cares.
If an activity takes you away from home, always tell someone where you're going and for how long.
