As we start a new way of learning for the next four weeks we want to make sure we keep positive and active at home.

We have set up this page to give you ideas, activities, and challenges that you can do with your family or by yourself while you are on your extended leave from school. The guide below recommends how much activity you should do to stay fit and healthy at all ages so encourage your parents or caregivers to join in.

How much activity is recommended?

Be active every day, in as many ways as possible. Aim for at least 2 ½ hours of moderate (or 1 ¼ hours of vigorous physical activity) spread throughout the week.

Top 10 reasons to stay active

  1. You’ll be in better overall health.
  2. You’ll have more energy.
  3. You’ll have better posture and balance.
  4. You’ll have stronger muscles and bones.
  5. It’s fun.
  6. It raises your self-esteem.
  7. It helps you manage your weight.
  8. It improves your fitness.
  9. It can improve your sleep.
  10. You’ll feel more relaxed, and less stressed!

How much physical activity is needed?


Do at least 2 ½ hours of moderate or 1 ¼ hours of vigorous physical activity spread throughout the week.

Moderate intensity activity causes a slight, but noticeable, increase in breath and heart rate. You can still carry on a conversation.

Vigorous intensity activity makes you out of breath – you can’t do these activities and chat at the same time.

For extra health benefits, aim for 5 hours of moderate or 2 ½ hours of vigorous physical activity spread throughout the week.

Do some muscle-strengthening activities on at least 2 days each week.

Go to Types of activity for different activity ideas.

Children and teenagers (5 to 17 years)

Do lots of physical activity

Do at least 1 hour of moderate or vigorous physical activity spread over each day. Also, do a variety of light physical activities for several hours a day.

Include vigorous physical activity and activities that strengthen muscles and bone at least 3 days a week.

​​​​​​​Don’t spend much time sitting

Spend no more than 2 hours a day on recreational screen time.

Sit less, move more. Break up sitting time.

Get enough sleep

For 5 to 13 year olds, get 9 to 11 hours of quality uninterrupted sleep each night.

For 14 to 17 year olds, get 8 to 10 hours of quality uninterrupted sleep each night.

Have a regular bedtime and wake up time.

Your 4-week sit up challenge

Challenge your friends and family to join in over the next four weeks and strengthen your core muscles.

Why is Strengthening Your Core Muscles Important?​​​​​​​

No matter what type of exercise you prefer to do on a regular basis, you need your core muscles to help support you. Unfortunately, all too many people fall into the trap of letting their core muscles slide. They're content with their daily workout plan: running, lifting a few weights here and there, or perhaps participating competitively in a sport. If you're thinking about improving your overall fitness, however, it's important to increase strength throughout your core muscles, too. 

What Is Your Core?

Your core is more than just your abs, though you certainly need those to help support you. In fact, your core encompasses your entire torso--everything but your arms and legs. Your core is responsible for supporting you through many of the movements that you take for granted every day, especially when you're exercising. 

What are the Benefits of Strengthening Your Core?

Strengthening your core carries with it a number of key benefits--many of which you will begin to experience soon after beginning your core-strengthening routine. Increased core strength offers powerful benefits to anyone at any age, allowing you to more effectively complete your exercise routines, perform in the sport of your choice, or even decrease the risk of injury. 

Benefit #1: Increased Core Strength Decreases Lower Back Pain

Lower back pain is a chronic problem for many Americans--especially those who spend long hours every day sitting behind a desk. As it turns out, those long hours sitting in a chair or behind a keyboard can place substantial strain on the lower back, especially if those muscles aren't engaged properly. By increasing your core strength, on the other hand, you can significantly decrease the intensity of back pain or even eliminate it altogether. 

Benefit #2: Increased Core Strength Improves Sport Performance

Are you a distance runner? A gymnast? A football player? No matter what sport you love, increased core strength will help you perform more effectively in your sport of choice. Your core is responsible for many of the bending, twisting, and lifting movements that you take for granted every day--and if you let your core strength slide, you won't be able to perform those exercises as well as you'd like. 

Benefit #3: Core Exercises Improve Stability

As you age, it can be harder to maintain stability. Just walking across the floor can more dangerous as your balance and stability fade. With increased core strength, however, you'll improve your balance and make it easier to complete your everyday activities.

Benefit #4: Improving Core Strength Makes Everyday Tasks Easier

Are there tasks that you put off because you know that they have the potential to cause back pain? Do you find yourself struggling to handle gardening, basic chores around the house, or lifting and bending when you need to pack boxes? Improved core strength can make all of those tasks easier, decreasing the pain you experience and leaving you feeling like you can accomplish anything, rather than feeling as though you need to beg for help to complete the simplest activities. 

Benefit #5: Strong Core Muscles Decrease the Risk of Injury

As you increase your core strength, you improve your balance and build overall stability. In turn, this makes you less likely to injure yourself. When you build core strength, you'll be able to perform the same routines you do every day with lower risk, both of acute injury and of repetitive stress injury. Not only will you be better able to keep up with your daily activities, but you'll also decrease downtime and make it easier to do the things you need to do every day.

Benefit #6: You'll Reach Your Fitness Goals More Easily

A strong core offers many benefits at any age. What are your current fitness goals? Your goals are as diverse as you are. You may want to improve your overall stability, increase your strength, or improve sports performance--and no matter what your fitness goals are, enhanced core strength will help get you there more effectively. 

Stair Challenge

Challenge yourself to climb the tallest buildings in the world, all by climbing some stairs at home, or near your house! Each week complete 1 building by breaking up the number of floors. For example complete 10 floors on Monday (200 stairs), 15 floors on Tuesday (300 stairs), and so on until you complete the building whole building. 1 floor = 20 stairs. Make sure you have at least 1 rest day each week. Below is a chart so you can keep track of all your steps!

Make a video blog, and show Eliott or Kathrynn your completed buildings and you can go into the draw to win a $100 Rebel Sport Voucher.

P.E with Joe-  Joe is a personal trainer in the UK and he has come up with work out videos for kids stuck at home in isolation. These activities are fun but, physical and ideal for the whole family to join in and be a part of for the next few weeks. These workouts will be a fantastic first thing in the morning before you get ready to work online with your teachers or a great brain break during the day. Make sure you subscribe to his youtube page so you get notifications of when he goes live for his daily work out. Enjoy

Families who have Les Mills gym memberships can work out at home with Les Mills on demand.

This is a paid subscription service.


Designed to nurture a life-long love of physical activity, BORN TO MOVE™ helps children experience the joy and vitality of moving to music.

Each session feeds young people’s natural appetite for action, movement and play – and lets them enjoy the energy, confidence, good health and increased ability that goes with it.

Optimized for core developmental stages, BORN TO MOVE features programming for children aged 2-5 and for those aged 6-16. This is a free service to no subscription required.

Never Stop Dancing - by Frau. If Frau can do you can do it!

Stay sane by practising your code at home.


There are loads of ways to train at home. Even just keeping a ball at your feet while you walk around the house is a good way to get touches on and improve control. YouTube has helpful videos for individual training and I've attached one as an example that I'll be doing. If you have siblings, wrangle them into being a passing buddy or defender/attacker. I'm sure a parent or guardian would also be keen to help keep your feet moving!