Games+and+Activities+to+Help+You+Get+Active!

[] Obstacle Course Ideas

=Getting more action into your day= Not being active enough ranks just behind smoking as a major cause of ill health in Australia. And yet the answer is simple. All it takes is 30 minutes a day and a moderate physical activity routine for you to enjoy improved health and wellbeing.

You’ve got a lot to gain by becoming more active.

There’s the sense of achievement for one thing. You’ll have more energy, sleep better at night and reduce your stress levels. And when you feel better, you can enjoy life more and make the most of all sorts of social opportunities.

Here are a few simple tips for getting more action into your day. Choose a few that suit you.


 * 1. See physical activity as an opportunity, not an inconvenience.** Your body was designed to move. So the more movement you do, the healthier you’ll be and the better you’ll feel.


 * 2. Be active in as many ways as you can.** Every movement is an opportunity to improve your health and wellbeing.


 * 3. Avoid elevator music.** Stairs provide a great natural workout, so go for leg power whenever you can. For example, take the lift some of the way and walk the rest.


 * 4. Park further away.** Look for the furthest parking spot from the entrance to shopping centres and walk the extra distance. If you are catching public transport, try getting off a stop or two earlier.


 * 5. Walk the dog.** Rather than just letting the dog loose in your backyard, walk it morning and evening if you can.


 * 6. Fetch the paper.** The walk to and from the newsagent each morning will get the day off to a great start.


 * 7. Find 30 minutes every day.** Any increase in physical activity will benefit your health, but experts agree that adults should aim to build up at least 30 minutes of moderately intense physical activity on most days.


 * 8. Break it up.** If 30 minutes all at once seems like a tall order, start with 5 minutes at least three times a day then gradually build up the time and frequency until 30 minutes feels easier.


 * 9. Find strength in numbers.** Being active can be a family thing, social thing, or something you enjoy doing on your own. Being active with others may give you that extra boost you need to get up and get active!


 * 10. Take up dancing.** Any period, any style. Join a ballroom dancing class, learn to tango, belly dance, tap or simply dance around the house to your favourite tunes.


 * 11. Keep it interesting.** Go on bush walks and visit parks with friends or family. Take part or help organise community events in your area. Go for a picnic in the country or fly a kite on the beach.


 * 12. Keep busy around the house.** Homes and gardens are convenient places for getting more activity into your day. Make use of your “green gym” by mowing, digging and weeding. For indoor alternatives, put on a CD and get stuck into the chores.


 * 13. Anyone for tennis?** Or maybe squash, golf, bocce or rowing? Group or team activities can make things more entertaining.


 * 14. Get back in the saddle.** Go bike riding or maybe you’d like to really take the reins and go horse riding. (Either way, make sure you wear a helmet.)


 * 15. Set yourself a goal.** Set realistic goals and write them down. Keep track of your progress. Doing this with a friend or family member helps you keep on track.


 * 16. Slip, slop, slap.** Don’t forget the sunscreen and wear a hat, especially in summer and even if it’s cloudy.


 * 17. Warm up as a first step.** To avoid injuries, include warm-up time at the beginning of your activity program. Start slowly and gradually pick up the pace.


 * 18. Be prepared.** Wear comfortable clothing that is loose fitting and light in weight. Shoes should also be comfortable with good cushioning. Make sure you drink water throughout your activity.


 * 19. Cool down as a final step.** As you complete your program, cool down your muscles by slowing the pace before stopping. Don’t forget to rehydrate yourself after the session is complete.


 * 20. Consult an expert.** If you are just starting your activity program, it’s a good idea to first check with your doctor or health practitioner. Moderate activities such as walking usually pose little health risk.

=Keeping primary school children active outside of school hours - playing alone= Sometimes children don’t have a play mate. Providing plenty of active ideas that children can do alone makes sure they gain all the health and developmental benefits from being active. Keeping children active outside of school hours can happen at home or in local play spaces without having to travel far. Active play can also happen with very simple, household items.

You can get a ball to move: You can move a ball in many ways: Hit, throw, catch, dribble, kick, stop, bounce, roll, pass, push, mark, swing, trap, bowl, punch, serve, head, dodge.
 * Ball moves**
 * Up high into the air or against a wall
 * Down low along the ground
 * A long way to chase
 * With claps in between
 * Fast and slow
 * Towards or in between targets
 * With one or two hands
 * Using over-head, under-arm, or over-arm actions
 * With help from head, chest, arms, feet or knees
 * In different directions
 * On the spot[[image:http://www.goforyourlife.vic.gov.au/hav/admin.nsf/Images/ball_moves.jpg/$File/ball_moves.jpg align="right" caption="Ball moves"]]
 * While walking, running or jumping.
 * Actions**

Balls can vary from large blow up balls to small tennis balls. You can use a ball with a range of items found around home: Bats of different size and shape, foam tubes, cardboard cylinders, old water bottles, hanging baskets, hoops, garbage bins, walls, fences, chalk lines, wooden posts.
 * Other props**

With or without a ball, you can move your feet: You can move your feet in many ways: Walk, skip, run, march, leap, hop, kick, stomp, jump, slide, balance, dance, gallop, twist, up on tippy toes.
 * Feet moves**
 * On the spot
 * In different directions
 * On different surfaces
 * Over long distances
 * Towards targets
 * Using left then right leg
 * To trap, kick, or block
 * To zig-zag around objects
 * Fast and slow
 * Using stop – start patterns[[image:http://www.goforyourlife.vic.gov.au/hav/admin.nsf/Images/feet_moves.jpg/$File/feet_moves.jpg align="right" caption="Feet moves"]]
 * Combining skills together (hopping, galloping, skipping)
 * Using the inside, outside or sole of your foot.
 * Actions**

You can make up new ways to move using: Ropes, cones, balls, plastic containers, pine cones, streamers, obstacle courses, music and rhythms, tyres, elastics, old mattresses, stepping stones/‘foot prints’ made from coloured paper or carpet, wooden planks.
 * Other props**

You can build in many ways: Building uses a variety of actions: Stack, un-stack, balance, lift, push, pull, stretch, fill, empty, climb, twist, crawl, crash.
 * Building in play**
 * Up high
 * Out wide
 * For climbing
 * Big to small
 * Small to big
 * Over and under
 * With twists and turns
 * For imitation games.[[image:http://www.goforyourlife.vic.gov.au/hav/admin.nsf/Images/building_in_play.jpg/$File/building_in_play.jpg align="right" caption="Building in play"]]
 * Actions**

You can build with: Cardboard boxes, washing baskets, containers, tin cans, tents, spades, garden pots, foam blocks, bricks, pieces of wood, sticks, logs, leaves, wooden blocks, clothes, towels, furniture, pillows, pots and pans, cups, milk crates, buckets, sand.
 * Other props**

Children’s active play is often creative, however prompting with different ideas lets children use even more of their imagination. Suggested prompts include: You can encourage imagination with action words such as: Flap, dance, conquer, build, hop, jump, roll, crawl, climb, twist, shake, twirl, stretch, skip, sneak, hide.
 * For more fun**
 * Airports
 * Outer space
 * Rocket ships, cubby houses
 * Fairy gardens
 * World series sport
 * Talent or dance quests
 * Dress ups
 * Animals
 * Cartoon characters
 * Treasure hunt
 * Car racing
 * Obstacle courses[[image:http://www.goforyourlife.vic.gov.au/hav/admin.nsf/Images/for_more_fun.jpg/$File/for_more_fun.jpg align="right" caption="For more fun"]]
 * Cowboys and indians.
 * Actions**

You can use your imagination with: Small and big boxes, material, dress ups, mats, water paint, big brushes, hay bales, brooms, mops, tree branches, sticks, chalk, tape, hoses, music, clothes, hessian bags, pieces of wood, wooden spoons, tyres, blankets, scarves.
 * Other props**

Providing chances for children to make up their own games and activities with a range of household props ensures continual learning and development. Don’t forget making a game of tidying up a play space is another part of active play.


 * Related articles**


 * Note**: The following links return you to the "Everyone" area of the website.


 * [|'Go for your life' Games for wherever you are]


 * [|Chalk Games]


 * [|Keeping primary school children active outside of school hours - playing with others]


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PD, Health and PE

 * **Active Lifestyle** || Components of an Active Lifestyle || [|General] || K, [|1/2], [|3/4], [|5/6] ||
 * || Effects of Physical Activity || [|General] || K, 1/2, [|3/4], [|5/6] ||
 * || Ways to be Active || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * **Dance** || Dance Styles || [|General] || K, 1/2, 3/4, [|5/6] ||
 * || Elements of Dance || [|General] || K, [|1/2], [|3/4], [|5/6] ||
 * || Non-locomotor and Locomotor Skills || General || K, [|1/2], [|3/4], 5/6 ||
 * **Games and Sports** || Aquatics || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Athletics || [|General] || K, 1/2, 3/4, [|5/6] ||
 * || Games || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Manipulative Skills || General || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Non-locomotor and Locomotor Skills || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Playing the Game || [|General] || K, 1/2, [|3/4], [|5/6] ||
 * **Growth and Development** || Changes - Grief and Loss || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Personal Identity || General || [|K], [|1/2], [|3/4], [|5/6] ||
 * || The Body || General || [|K], [|1/2], [|3/4], [|5/6] ||
 * **Gymnastics** || Composition || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Elements of Movement || General || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Non-locomotor and Locomotor Skills || [|General] || K, [|1/2], [|3/4], [|5/6] ||
 * **Interpersonal Relationships** || Communication || [|General] || K, [|1/2], [|3/4], [|5/6] ||
 * || Families || General || [|K], [|1/2], 3/4, [|5/6] ||
 * || Groups || General || [|K], 1/2, 3/4, [|5/6] ||
 * || Internet Safety || General || K, 1/2, [|3/4], [|5/6] ||
 * || Peers || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Relationships || [|General] || K, 1/2, [|3/4], [|5/6] ||
 * **N/A** || Dance Styles || [|General] || K, 1/2, 3/4, 5/6 ||
 * **Personal Health Choices** || Dental Care || [|General] || K, 1/2, 3/4, 5/6 ||
 * || Drug Use || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Environmental Health || General || K, 1/2, [|3/4], [|5/6] ||
 * || Health Services and Products || [|General] || K, 1/2, 3/4, 5/6 ||
 * || Making Decisions || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Nutrition || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Preventive Measures || [|General] || K, [|1/2], [|3/4], [|5/6] ||
 * **Safe Living** || Internet Safety || [|General] || K, [|1/2], [|3/4], [|5/6] ||
 * || Personal, Home and Rural Safety || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * || School, Play and Road Safety || [|General] || [|K], [|1/2], [|3/4], [|5/6] ||
 * || Sun Safety || [|General] || K, 1/2, 3/4, 5/6 ||
 * || Water Safety || [|General] || K, [|1/2], [|3/4], [|5/6] ||