Physical Activity – do it for life!

It’s time to get off our couches and get in-motion! October 4th – 10th is in motion week.

We know sometimes it’s hard to get motivated to get in motion so we hope these games and activities help you get started!

  • Set a timer and power clean the house – get the kids involved and make it a race.
  • Make a commercial challenge while you watch TV – hold a plank, do a few jumping jacks each commercial break.
  • Have an active family game night. Include games such as Twister, tag, hide-and-seek, and charades. Workout without breaking a sweat at the gym.
  • Put on your favourite songs and have a dance party. Dancing will assist in strengthening your bones and muscles. As your strength increases, you will have more energy to continue dancing.
  • Make a commercial challenge while you watch TV –   do a few push-up or  jumping jacks each commercial break. Trying holding a “plank” while waiting for your show to return from commercial.
  • Create a workout routine using household objects. Here’s some examples:
    • Fill a jug with sand, water, or unused kitty litter.  
    • Lift canned goods.
    • Make a weighted medicine ball by filling an old basketball with sand.
    • Use paint cans as dumbbells.
    • Use a laundry detergent bottle as a kettlebell for kettlebell swings.
    • Use a folding chair as a bench for triceps dips.
    • Use a backpack full of books as a weighted vest and then go for a walk.
    • Use a beach towel as a yoga mat

Spell out your full name and complete the activity listed for each letter (create a graphic):

(A) Jump up and down 10 times

(B) Spin around in a circle 5 times

(C) Hop on one foot 5 times

(D) Run to the nearest door and run back

(E) Walk like a bear for a count of 5

(F) Do 10 push-ups

(G) Do 10 jumping jacks

(H) Hop like a frog 8 times

(I) Balance on your left foot for a count of 10

(J) Balance on your left foot for a count of 10

(K) March like a toy soldier for a count of 12

(L) Pretend to jump rope for a count of 12

(M) Do 2 somersaults

(N) Pick up a ball without using your hands

(O) Walk backwards 20 steps and skip back

(P) Walk sideways 20 steps and hop back

(Q) Crawl like a crab for a count of 10

(R) Walk like a bear for a count of 10

(S) Bend down and touch your toes 20 times

(T) Pretend to pedal a bike with your hands for a count of 12

(U) Do 10 sit-ups

(V) Flap your arms like a bird 25 times

(W) Pretend to ride a horse for a count of 15

(X) Climb an invisible ladder for a count of 15

(Y) Walk on your tippy toes for a count of 15

(Z) Do 3 cartwheels