MOVE IT AUS!
COME ON,
CLICK CLICK”

MOVE IT,
FOR YOUR HEALTH
AND MINE”

I WAS BORN
TO MOVE
IT —
AND SO WERE YOU!”

MOVE IT AUS,
LET’S HAVE
SOME FUN!”

FIND YOUR 30 WITH
OUR TINY TRAINERS”

My family made me the person I am today, because us kids learn everything from you. Teach us healthy habits that will last a lifetime — let’s find you 30 minutes of physical activity today.

Let’s Do This

WHY YOU SHOULD FIND YOUR 30

Mum and dad made me the person I am today, because us kids learn everything from you. Teach us healthy habits that will last a lifetime — let’s find you 30 minutes of physical activity today.

Let’s Do This

Choose how you’ll find your 30

I want to find my 30
inside

outside
and do an activity
individually

with family and friends
that uses
equipment

no equipment

Frisbee Business

Family frisbee fun

print the challenge card

Outside
With Family And Friends
Equipment

Instructions

Time yourself for 30 minutes of throwing a frisbee between family and friends at the beach, the park or the backyard - and try to keep it in your own backyard!

See how many catches you can make without dropping the frisbee.

Step it up:

Jog on the spot while waiting to catch/throw the frisbee.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.

Disclaimer: The material on this webpage is made available for general information, and on the understanding that users exercise their own skill and care with respect to its use.
Sport Australia does not accept any liability for any illness, injury, loss or damage incurred through use of reliance on the information on this webpage.

Bullseye B'ball

Passing practice

print the challenge card

Outside
Individually Or With Family And Friends
Equipment

Instructions

Draw a three ring target on a wall with chalk, best if it's your own wall!

Give each ring a score value. Draw a shooting mark on the ground too. If you haven't got a wall, use bins and the like as targets, the smaller the target, the more points it's worth.

Then shoot the basketball to hit the bullseye. Keep track of your points and keep going for 30 minutes.

Step it up:

How many points can you score in a minute? Keep trying to beat your score.
Add a new element to the activity, dribble the ball around a course before shooting.
Move further away from the target.
Make the target smaller.
Try a one-handed backward bounce shot.

Make sure you have permission to draw the rings on the ground.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.

Lap It Up

Swimming laps

print the challenge card

Inside / Outside
Individually Or With Family And Friends
Equipment

Instructions

Head to the local pool or your backyard (lucky you), jump in and swim laps for 30 minutes.

Vary your strokes, swim some faster and some slower laps, but keep on swimming.

Step it up:

See how many laps you can do in 30 minutes.
Challenge a friend to swim more laps in a set time.
Gradually increase your distance and your speed.

Ensure all appropriate water safety precautions are taken and followed. If this is your first time, consider a swimming lesson prior.

Always remember to ‘slip, slop, slap’ to protect from the sun and UV rays when exercising outdoors.
See http://www.sunsmart.com.au/communities/parents for more information.

TIPS AND TRICKS

Make sure you know how to swim!

Consider a swimming lesson for a more efficient stroke or use a kickboard to focus on leg kicks.

Just getting started?

Swim slowly
Try flippers to boost your freestyle or backstroke.

MOVE IT AUS!
COME ON,
CLICK CLICK”

MOVE IT,
FOR YOUR HEALTH
AND MINE”

I WAS BORN
TO MOVE
IT —
AND SO WERE YOU!”

MOVE IT AUS,
LET’S HAVE
SOME FUN!”

FIND YOUR 30 WITH
OUR TINY TRAINERS”

Choose how you’ll find your 30

Try these challenges

Frisbee Business

Family frisbee fun

Instructions

TIPS AND TRICKS

remember, tiny trainers need
60 minutes of exercise a day

Bullseye B'ball

Passing practice

Instructions

TIPS AND TRICKS

remember, tiny trainers need
60 minutes of exercise a day

Lap It Up

Swimming laps

Instructions

TIPS AND TRICKS

remember, tiny trainers need
60 minutes of exercise a day

MOVE IT AUS!COME ON,CLICK CLICK”

MOVE IT,FOR YOUR HEALTHAND MINE”

I WAS BORNTO MOVEIT —AND SO WERE YOU!”

MOVE IT AUS,LET’S HAVESOME FUN!”

FIND YOUR 30 WITHOUR TINY TRAINERS”

Choose how you’ll find your 30

Try these challenges