Get active
Week 4 - Weekly Goals
How have you done this week?
- Congratulations, week three is now complete! Hopefully, you’re feeling, fitter, healthier and more energetic.
- Check your wall chart and see who has completed the most activities.
- Have your family vote for the star performer of the week.
- Read on and get ready to hit the pool, as you end the month with a spot of swimming. If you’re planning on exercising straight after school or work, pack your bag the night before.
Staying active for life
Congratulations, you’ve made it to the final week! By now you should be noticing some of the many benefits of regular exercise. From here it’s important to maintain regular fitness activities by challenging yourself with new goals.
Your week 4 goal: Swimming
Fitness Level 1
Make 20 minutes of swimming part of your week
Fitness Level 2
Make two 20-minute swim sessions part of your week
Fitness Level 3
Make two 30-minute swim sessions part of your week
To get started:
- Gather the tools of the trade. You’ll want comfy goggles, a sensible swimsuit (baggy shorts are good for the beach, but not for lengths) and a swimming cap.
- If you haven’t had lessons, enroll in a class to develop an efficient stroke and proper breathing technique.
- Remember to follow some simple rules of etiquette – swim anti-clockwise in your lane and stay back from the feet of the person in front of you.
Make swimming fun:
- Swimming isn’t just about lengths. Play games, such as tag or retrieving rings from under the water. Or head to a waterpark – your kids will love you for it!
- Use kickboards – they’re ideal for beginners and give your legs a great workout – not to mention a rest for your arms.
- Once you’ve completed the serious stuff, reward your family with a steam room or a massage.
Health Tips
Keep a bowl of fruit on your desk at work or on the kitchen counter so that you always have something healthy to snack on.
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