Challenge 01
After completing the challenge, answer the reflection questions at the bottom. Create a screenshot of your answers or write them down – you will need them in the final step of the submission.
To submit a challenge, click on the Submit Challenge button! You will get a confirmation on your e-mail.
Short Description and Manner of realization
This challenge will enable you, to participate in enjoyable learning experiences in local woodlands and other outdoor environments such as playgrounds and parks, that will develop motor and physical skills and promote physical health and wellbeing.
This challenge will provide opportunities for quality, safe and fun physical activity and at the same time will encourage and support you to reach your full potential within the physical activity. The suggested activities and physical exercises are designed to achieve a balance of cognitive and physical activities. The physical exercises have been sequenced to allow you to warm up, exercise heavy muscles, perform aerobic exercise and then warm down.
Additionally, this activity will boost endorphins and help you reduce stress, anxiety, and depression while increasing self-esteem, self-confidence, and creativity, as well as sharper thinking.
Number of participants
INDIVIDUAL CHALLENGE
Required Tools
– Outdoor shoes/sandals
– Bottle of water
– Extra clothing (optional)
– Outdoor Blankets and Throws
Rules
In order to reach your destination, you should walk at least 1000 feet (1km). After you will reach your destination, you will start to warm up your body with simple starching moves. Stretching is basically any movement that lengthens your muscles (and along with them, the tendons, ligaments, and connective tissue).
- Work-out – Jump and Touch (3 x 10 repeats)
- Work-out – Squats (3 x 10 repeats)
- Work-out – High Knees (3 x 15 repeats)
- Work-out – Heel Flicks (3 x 15 repeats)
- Cool-down – Body Twisting
- Cool-down – Arm Swinging
- Cool-down The Side-Bend Stretch- Hold the stretch for 20 seconds;
Desired time for implementation:
Our recommendation:
- 40 minutes exercising;
- Every 15 minutes make a 3 minutes break;
- 10 minutes self-reflection;
Location
Outdoor facilities & open spaces in nature such as parks and local woodlands
The possibility for modification
This activity can be adopted by any school-based program in order to increase physical activity among students. It also can incorporate physical activity into regular classroom lessons.
It can be combined with other schools- and community-based interventions such as health education about physical activity, activities that foster family involvement, and community partnerships to increase opportunities for physical activity.
Self-reflection questions:
After completing the challenge, answer the reflection questions. Create a screenshot of your answers or write them down – you will need them in the final step of the submission.
- How does participating in physical activity make you feel?
- How does Your Body respond to this challenge?
- How does did challenge exercise increased your energy?