INFORMATION POINT

1. INFORMATION POINT

2. INTRODUCTION TO SMALL STEPS 4 LIFE What is SmallSteps4Life? SmallSteps4Life is about you and your classmates taking small steps to become healthier in 3 ways: • Get Active • Eat Well • Feel Good So how do I do this? By taking a challenge for at least 4 weeks. You can do one on your own, with friends or with your class.

3. OLYMPIC VALUE Respect – fair play; knowing one’s own limits; and taking care of one’s health and the environment Do something you enjoy and soon you’ll begin to see the benefits. And there are loads of benefits to being physically active. Such as: • Having more energy • Being able to sleep better • Keeping flexible • Feeling more relaxed and happier • Having a healthy heart • Having stronger muscles and bones • Maintaining a healthy weight

4. Average daily calorie intake EAT WELL How you get all of your daily required nutrients and stay healthy A recent survey conducted has concluded that 60% of kids asked do in fact eat their five a day. Although this is a good sign, its good to keep in mind that its certainly not perfect as the remaining 40% of kids admitted that they are not receiving their five a day. It’s important that growing kids do get their five a day as they contain vital nutrients that are necessary for good growth and development. Eat Breakfast Challenge yourself to eat breakfast everyday and you are guaranteed to concentrate more and feel better throughout. Remember to set your clock 10 minutes early. It may be painful at first by it will get better. Try New Things Ever heard your Mum say 'How do you know you don't like it until you've tried it?' Well, she's kind of got a point. Why not take a class challenge to try a new food each week? You never know, you may Eat More Fruit Record how much fruit you eat over 4 weeks. Make sure the target you set is realistic. You may want to smash the world record (if there is one!) but are you really going to eat 14 pieces of fruit a day?

5. 5-18 year olds should have 60 minutes (1hour) of exercise per day according to national guidelines GETTING Active How you stay fit and healthy while also keeping in tip top condition. This result from the survey reveals that students play a variety of sports and activities such as yoga and tennis. This is positive news however we know that this isn’t enough to keep us fit and healthy all year round. Here are 3 Get Active Challenges: Get Dancing Get a group of friends together and make up a dance routine to a song you all like. We suggest a minimum of 2 practices a week to have a dance routine perfected by the end of week 3. Skate And Glide Get active and learn a new skill by trying out skating or rollerblading around an obstacle course, using ramps, cones etc. You could do it in a local skate park, or in your school grounds. Try doing this a few times a week and see how much your skating skills develop. Jump The Run Spend up to 30 minutes jumping, skipping and running every day for a week. Make it fun and work out how you can count or measure what you do. See if you can get better by the end of the week.

6. FEELING GOOD • How good we feel and how confident we are dealing with situations is usually known as our 'emotional health'. This recent survey has found that only 4 out of 20 students would prefer to spend time with their family to improve their well being whereas a surprising 5 out of 20 students said they would rather do exercise or just relax. Does this mean that the people who are supposed to be closest to us the ones that aren’t improving our well being as much as they like? Here are 3 Feeling Good Challenges: Have Some Me Time Give yourself time every day to be on your own, think and relax. Help Someone Else It may sound weird, but helping someone else can be a really good way of feeling better about yourself. So take this challenge to help others, and see how it benefits you too. Story Writing Write a story on a topic that means something to you, such as a hobby, a day out or something you did at school or home.