try @ home activity chart
Name:
start date:
everything counts!!
date completed:
1
Find a friend (or a parent/guardian) and go for a walk around your block or walk around your home.
Bring a watch and see how many times you can walk around your block or home in 15 minutes!
2
If you find yourself angry or upset, go for a 20–30 minute fast walk. You can do this in your neighborhood or even in your
home. If you want to make it more challenging, try alternating walking and running, or run as long as you can and then walk
when you feel you can’t run anymore. Or if your friend or sibling is feeling angry, take them on a walk.
3
With a parent/guardian or friend, take a 20–30 minute walk around your neighborhood (or around an area where there are
grocery stores and restaurants. Count the number of fast-food restaurants. Count the number of restaurants or stores that
you think sell “healthy” foods. How could you tell that the places you counted sell “healthy” foods?
4
Organize a 20–30 minute game of freeze tag one day after school or at recess with your friends. To become “unfrozen” girls
have to say one reason they can think of for NOT smoking, drinking alcohol, or using drugs.
5
6
7
Pick your favorite physical activity (like jumping rope, shooting hoops, running, dancing, or riding bikes) and do it for
20–30 minutes on your own or with a friend. Notice how you feel about your body after you finish. Do you feel strong?
Find out how many stairs you can climb up in 20 minutes. Before you start, take a guess at how many stairs you think you’ll
be able to climb. Find a friend or parent/guardian to help you count. When you’re done, notice how your body feels.
What will you need to do to take care of your body after doing this activity?
Play a game of catch with a friend for 20–30 minutes. Each time one of you catches the ball, take a step back so you are
farther apart and have to throw the ball a little farther. After each partner throws the ball and catches it, run across the yard
or playground and switch places. See how many times you can throw the ball back and forth without it touching the ground.
How well did you and your friend work as a team?
8
Play a game of hide-and-seek with some friends at home or during recess one day. Before you start, explain the rules of the
game to your friends and explain why it is important to play fair, to not cheat, and to be a “good sport” even if you don’t win.
Measure your heart rate right after you’re done and record it here: ______
9
Have a 20–30 minute “dance party” with some of your friends. Put on your favorite music and have fun dancing!
Think about your friends. What makes each of them special? What do you all have in common?
10
Organize a 20–30 minute game of freeze tag one day after school or at recess with your friends. To become “unfrozen”
girls have to say “I’m Frozen!” in a loud voice and wait for another girl to come touch their shoulder and unfreeze them.
Make sure to tell the adults around you that you’re just playing a game so they don’t get nervous when they hear shouts for help!
11
With a parent/guardian or friend, take a 20–30 minute walk or jog around your neighborhood.
Notice the things you like about where you live. Then, think about the things you would like to change or improve.
12
Try the following challenges:
• Count how many sit-ups you can do in five minutes • Count how many times you can hop on one foot in five minutes
• Count how many times you can jump rope in five minutes • Count how many jumping jacks you can do in five minutes
Measure your heart rate and record it here:______ Notice how you feel after completing these challenges. Do you feel strong?
Remember, a good goal is to get moving for a total of 60 minutes each day, but everything counts!