The program highlights the importance of daily movement for physical, mental, and social wellbeing, helping students build habits that support long-term health and learning.
Through interactive sessions and engagement with Port Adelaide Football Club players as role models, students are encouraged to be active, resilient, and confident.
Even small movements like stretching, walking or playing with friends and family help keep your muscles and bones strong
When you move, more oxygen flows to your brain, helping you think clearly and learn better
Exercise releases happy hormones that help you feel calm, confident and positive.
When you move during the day, your body rests and recovers more easily at night.
Playing games, sport or just being active together connects you with others and builds teamwork
The more you move, the more energy your body creates to keep you going
Activities that get your heart beating faster, like running, moving with friends, or playing sport make your heart stronger and healthier.
You don’t need a big space or equipment to be active. Dancing in your room, moving around at recess and lunch or even stretching at your desk all count!
Get ready in a way that feels good for you - standing, sitting, or however you're most comfortable
How many different types of activities can you name in 30 seconds?
Be active at Recess or lunch with friends
Move and talk with friends
Classroom Energisers
Family activity time
Music & movement
Helping with tasks around the house that get you moving
Play a sport or active game with friends
Explore the outdoors
Join a community activity or group
Remember, balance is important! We need at least 60 minutes of active movement, but less-active time has its place too.
Get ready in a way that works for you - standing, sitting, or however you're comfortable for a quick challenge.
Get ready in a way that feels good for you - standing, sitting, or however you're most comfortable
Energy and balance is all about understanding how our bodies and minds work best when we move, rest and fuel ourselves with healthy foods & fluids.
Let’s work in small teams to tackle challenges through the following stations:
As a group, list 3 things that help you sleep better
How many cups of water should you drink daily? Guess as a group, then the players will have the answer
Draw or write 3 healthy snacks that give you energy
Create a 'screen time rule' your group thinks is fair
Share one routine you do every day that helps you feel good
We know it is important to eat well and be active, but another important part of living a healthy lifestyle is drinking plenty of water.
Your body needs fluid to be able to function at its best, without enough fluid you become dehydrated which can make you tired or dizzy and give you headaches.
Maybe try to drink a bit more. 1 litre is a little bit more than an average sized drink bottle.
2 litres is great. Aim to fill your drink bottle at least 2 times a day.
3 litres is plenty of water. Remember, if you are doing lots of exercise or it's a hot day, you should aim to drink a little bit more water than normal.
Check out the video below on why Hydration is important to being active
Dairy (milk, cheese, yogurt)
Chips and salty snacks
Crackers
Dried fruit
Fast food (like burgers and fried chicken)
Fresh fruits (apples, bananas, berries, oranges)
Lean proteins (chicken, fish, eggs, tofu)
Muesli bars
Pasta and white bread
Sugary drinks (soft drinks, energy drinks)
Lollies and chocolates
Vegetables (carrots, broccoli, spinach, capsicum)
Whole grains (brown rice, wholemeal bread, oats)
Flavoured yogurt
These foods don’t give your brain or body much energy. They might taste good, but too much can make you feel slow and tired.
These foods give you energy, but not as much as the High Power foods. They’re good sometimes, but not always.
These are the best foods for strong energy, focus, and growth. They give you FULL POWER!
Click on a meal and a drink for Zak to have the night before his game.
Remember we want to give him plenty of energy.
Food
Pasta
Great Choice!
This is high in carbohydrates and low in fat which will give Zak lots of energy.
Chicken Salad
Ok choice.
As a guide we want to choose foods that are rich in carbohydrates as this is where your energy comes from.
Cheeseburger
Make a better choice.
Foods that are high in fat take longer to digest. As a guide try to choose foods that are easy to digest.
Risotto with chicken
Great Choice!
This is high in carbohydrates and low in fat which will give Zak lots of energy.
Chicken schnitzel with salad
Make a better choice.
Foods that are high in fat take longer to digest. As a guide try to choose foods that are easy to digest.
Lasagna
Great Choice!
This is high in carbohydrates and low in fat which will give Zak lots of energy.
Fish and Chips
Make a better choice.
Foods that are high in fat take longer to digest. As a guide try to choose foods that are easy to digest.
Pumpkin soup with wholemeal bread
Ok choice.
As a guide we want to choose foods that are rich in carbohydrates as this is where your energy comes from.
Drink
Chocolate Milkshake
Make a better choice.
Milkshakes are high in fat, and fat takes longer to digest. As a guide try to choose a drink that is easy to digest.
Water
Great Choice!
It's a great idea to drink plenty of water the night before a game.
Soft Drink
Make a better choice.
Soft drink is very high in sugar which can make it hard to sleep.
Sports Drink
Make a better choice.
Sports drinks are high in sugar and although you may see AFL players drinking them during a game, it's not a good idea to drink them too often.
If you are between 5 and 13 years old you should aim to get at least 9 hours sleep each night.
Did you know...
You grow when you are asleep.
It is important that we take note of how much screen time we are having each day. Screen time is the time we spend on electronic devices.
Did you know...
That looking at screens before bed can stop you from getting a good night sleep.
Electronic devices include:
As part of an active lifestyle, it is important that we take note of how much screen time we are having each day. Screen time is the time we spend on electronic devices.
In this activity, you will work in small groups to place the Sleep Routine cards in the correct order
Moving your body isn’t just good for your muscles, its good for your mind too! Being active can...
Make you feel happier and calmer
Help you focus and think clearly
Build confidence and resilience
Connect you with friends and family
It is important that we check in with ourselves each day, see below a video from our players who talk more about checking in with your mood.
Mindfulness helps us to be in the moment so we can concentrate, act and success with what is important to us.
Mindfulness also helps us to manage our emotions, self-regulate, stay calmer and more relaxed when managing challenges, uncertainty or moments when the pressure is on.
Let’s complete a short mindfulness movement activity...
Get comfortable in your space - standing or sitting and follow along with the players:
How does moving your body make you feel?
Happy
Calm
Energised
Confident
Connected
Relaxed
Focused
Excited
Proud
Strong
Being active is more fun and safer when everyone feels welcome and included. How can we make sure everyone can join in when we're being active?
What is one thing you can do this week to make everyone feel welcome?
Someone is sitting alone at recess
A new student wants to join a game
A students first time at playing a sport
A student feels nervous about PE
A student who moves or plays differently than you
