Movement & Exercise for Life

Activity 1: Get Moving Warm-up (5 min)

Purpose: Wake up bodies and break "PE is scary" stigma

Instructions:

1. Circle up standing
2. Follow the leader: Teacher does simple movements, students follow (arm circles, toe touches, gentle twists, marching in place)
3. Gradually increase energy (bigger movements, faster pace)
4. Finish with 30 seconds of silly dancing to break tension
5. Debrief: "How do you feel? That was exercise - it doesn't have to be intense to count!"

Activity 2: Exercise Types Explained (10 min)

Teach:

1. Aerobic (Cardio):

• What: Gets heart pumping, breathing faster
• Why: Strengthens heart/lungs, builds stamina, burns energy, improves mood
• Examples: Running, swimming, biking, dancing, sports, brisk walking
• Goal: 60+ min daily for teens (can be broken up!)

2. Strength Training:

• What: Works muscles against resistance
• Why: Builds muscle strength, bone density, metabolism, confidence
• Examples: Weights, resistance bands, body-weight (push-ups, squats), carrying heavy things
• Goal: 3x per week
• Myth-bust: "Strength training won't make you 'bulky' - that requires specific training and diet"

3. Flexibility & Balance:

• What: Stretches muscles, improves range of motion
• Why: Prevents injury, reduces pain, improves posture, aids relaxation
• Examples: Yoga, stretching, tai chi, dance
• Goal: Daily stretching, especially after exercise

Quick Activity: Name an activity, students show thumbs up/sideways/down for: Aerobic? Strength? Flexibility? (Some activities hit multiple!)

Activity 3: Traditional Māori Movement (15 min)

Purpose: Value traditional physical practices as exercise and cultural connection

Teach:

• Haka: Not just All Blacks! Traditional war dance, now performed for many occasions. Full-body workout - leg strength (stance), arm strength (movements), lung capacity (calling), coordination. Builds wairua (spiritual strength) too
• Waka Ama: Outrigger canoe paddling. Intense full-body aerobic + strength workout. Requires teamwork and coordination. Connects to whenua (water, environment)
• Kapa Haka: Performing arts including haka, poi, waiata-ā-ringa. Combines aerobic (sustained movement), strength (poi, haka), flexibility, coordination. Cultural knowledge + fitness
• Historical Practices: Walking/running long distances, gardening/farming (mara kai), fishing, gathering kai - all functional fitness

Activity (10 min):

1. If you have kapa haka expertise or student volunteers, learn basic haka moves
2. If not: Show video of haka or kapa haka, students follow along with some basic movements (stance, arm actions)
3. Try poi movements with rolled-up socks if no poi available (wrist circles, figure 8s)
4. Discuss: How does this feel different from "exercise"? Same or different from gym class?

Activity 4: Movement Exploration Stations (20 min)

Purpose: Try different movements to find what feels good

Setup (before class): Create 6 stations with instructions:

• Station 1: Dance Party - Play music, freestyle dancing
• Station 2: Strength Circuit - Body-weight exercises (squats, lunges, planks, push-ups - modified versions available)
• Station 3: Yoga/Stretching - Printed poses or follow YouTube short video
• Station 4: Sports Skills - Basketball shooting, soccer dribbling, frisbee throwing (whatever equipment available)
• Station 5: Walking Meditation - Slow mindful walking around space, focusing on breath and body
• Station 6: High Energy Games - Jump rope, relay races, tag variations

Instructions:

1. Groups of 4-5 rotate through stations
2. 3 minutes per station (bell/timer)
3. Try everything - no sitting out!
4. Notice: What feels good? What's challenging? What would you do again?
5. Modify as needed - every station has easier and harder versions

Debrief (2 min): Quick popcorn sharing - which station was your favourite? Surprised by anything?

Activity 5: Personal Movement Plan (10 min)

Purpose: Create realistic movement plan

Instructions:

1. Reflect (2 min): What movement do you already do? (Walking to school, sports, dance, helping at home all count!) What did you enjoy today?
2. Identify Barriers (2 min): What stops you from moving more? (time, self-consciousness, no space, cost, disability/injury, don't enjoy it)
3. Brainstorm Solutions (2 min): How could you overcome those barriers? (YouTube videos at home, walking with friends, dance in your room, help with housework/gardening)
4. Make Your Plan (3 min): Write down:
   • 3 ways I'll move my body this week
   • When specifically? (be realistic!)
   • Who could support me or join me?
5. Exit Ticket (1 min): "One form of movement I want to try this week is..."