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

Pedal Power

Ride your bike

print the challenge card

Outside
Individually Or With Family And Friends
Equipment

Instructions

This is a fun one. Find your local bike path and see just where it can take you by following its twists and turns. Who knows where you'll end up.

A 30 minute ride with a drink stop is a great way to find your 30. Mix up this challenge by taking a different bike path each time.

Step it up:

Increase your heartrate by doing short bursts of faster and slower pedalling.
Add some hills into the ride.
Create a circuit and try to beat your time on each attempt.

When going for a bike ride, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or share equipment.

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

Google maps is your riding partner here. Use it to plan a route.
If it's raining or bad weather, how about using a stationary exercise bike inside?

Just getting started?

If you're not a very experienced rider, choose a flat bike route and take it easy.

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.

A League Of Your Own

Try to score tries

print the challenge card

Outside
With Family And Friends
Equipment

Instructions

Set yourself a course in the backyard. Use anything you can run around, jump over, or dodge and put a try line at the end.

Take it in turns to run through the course with the ball, weaving and dodging to score a try. Then try again and keep trying for 30 minutes.

Step it up:

How many tries can you score in 2 minutes?
Make a trickier/longer course.
Challenge family to a time trial.

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.

Scoot Pursuit

Scooter run

print the challenge card

Outside
With Family And Friends
Equipment

Instructions

The kids grab their scooters and you simply take your legs.

As they race ahead on the scooter, you run behind and try to keep up for 30 minutes. You'll have to push yourself though, kids are fast.

Step it up:

Plan a route and see how long it takes you to ride and run it.
Gradually pick up the pace to a faster run.

If going for a scoot or run outside of your own property, remember to stay 1.5m away from people who don’t live with you and don’t touch outdoor play gyms or share equipment.

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.

Jolly Ball

Makeshift volleyball

print the challenge card

Outside
With Family And Friends
Equipment

Instructions

Play volleyball in the backyard with a makeshift net. Anything will do, like a clothes line or a bit of rope.

If you’ve got a pool, then give water volleyball a go! That'll be fun. Keep it up for 30 minutes.

Step it up:

Set a timer and see how long you can play continuously without dropping the ball.

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.

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

Pedal Power

Ride your bike

Instructions

TIPS AND TRICKS

remember, tiny trainers need
60 minutes of exercise a day

A League Of Your Own

Try to score tries

Instructions

TIPS AND TRICKS

remember, tiny trainers need
60 minutes of exercise a day

Scoot Pursuit

Scooter run

Instructions

TIPS AND TRICKS

remember, tiny trainers need
60 minutes of exercise a day

Jolly Ball

Makeshift volleyball

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

Pedal Power

Ride your bike

Pedal Power

Ride your bike

Instructions

challenge your friends and family

TIPS AND TRICKS

remember, tiny trainers need 60 minutes of exercise a day

A League Of Your Own

Try to score tries

A League Of Your Own

Try to score tries

Instructions

challenge your friends and family

TIPS AND TRICKS

remember, tiny trainers need 60 minutes of exercise a day

Scoot Pursuit

Scooter run

Scoot Pursuit

Scooter run

Instructions

challenge your friends and family

TIPS AND TRICKS

remember, tiny trainers need 60 minutes of exercise a day

Jolly Ball

Makeshift volleyball

Jolly Ball

Makeshift volleyball

Instructions

challenge your friends and family

TIPS AND TRICKS

remember, tiny trainers need 60 minutes of exercise a day

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”

remember, tiny trainers need
60 minutes of exercise a day

remember, tiny trainers need
60 minutes of exercise a day

remember, tiny trainers need
60 minutes of exercise a day

remember, tiny trainers need
60 minutes of exercise a day