Physical Exercise


[Insert rotating banner images with character doing different activities each time the page is accessed

"I played a game of rugby with my friends at school."
"I walked to my friend's house this afternoon to work on a project."
"I went swimming at the local pool over the weekend."
"I went cycling with my family this weekend. It was great fun!"]



Thirty minutes’ walking each day makes us feel good. This easy exercise stirs our blood circulation to the brain
and muscles. It strengthens our bones. We'll think more clearly, feel better about ourselves and cope better with life and school.

On your own

  • Use stairs, instead of lifts or escalators
  • Walk to and from school (preferably with others)
  • Walk the dog (if you have one)

In a group

  • A fun way of getting your thirty minutes of walking, is to form your own regular walking group of 10 or 15 friends. A great idea is to form a walking group together with other Healthy Hero participants at school. In this way you can work together to meet your Challenges.
  • Do one of the many nature walks in New Zealand together with family or friends
  • Invite your family members to take regular walks with you
(If you are disabled and will not be able to walk, do other physical activities you can over the same period of time.)








Games to play outdoors


Form two teams. An outdoor area, such as a park, field or your garden at home is divided between the two teams. The teams are given about 5 minutes to hide their flag in their part of the area. Call out to the other team when you have finished hiding your flag. When both teams hid their flags, they switch places and try to find the other team's flag. You have to run to stay out of reach of the other team's members. If you get caught by the other team while you are in their territory, you have to go to jail. You can only be freed if a teammate manages to grab you when the other team's members are not looking. The first team to find or capture a flag and bring it back to their side, wins the game.

In this outdoor game, one person plays the "stop light" and the rest try to come close enough to touch him or her. At the start, the group forms a line of about 5 or more meters away from the person playing the "stop light". The stop light faces away from the line of kids and says "green light". At this point the kids are allowed to run towards the stop light. At any point, the stop light may say "red light!" and turn around. If any kids are moving when this happens, they are out. The stop light turns back to the original position and says "green light". The game continues until all the kids are out or one manages to touch the stop light. The stop light wins if all the kids are out without reaching him or her.


Fun ball games

See www.funattic.com for more great outdoor game ideas.


Ask your parent to check out the Pushplay website for more ideas.

2-in-1 Activities

These clever Healthy Hero 2-in-1 activities enable you to help someone, as well as get your 30 minutes of exercise...

  • Washing the car
  • Putting out the washing
  • Cleaning parts of the house, inside and out
  • Mowing the lawn
  • Working in the garden
  • Vegetable gardening (it provides physical activity and good food!


Remember: Every single bit of activity we have, HELPS! It helps by burning off energy

from the food we eat. When we do not burn off enough, we store energy as fat. When we

become overweight we run the risk of disease.


Healthy Heroes move more and enjoy a healthier life!