B. Active Living / C. Movement Competence · Active Living and Movement: Fit, Safe and Skilful

Active Every Day: Fun, Benefits and DPA

B1 B2 A1.5 A1.2About 35 minutes

Learning goals

I can name things that make being active fun for me, on my own and with a small group.
I can describe how being active every day helps my body, my mind and my feelings.
I can take part in at least 20 minutes of daily physical activity (DPA) with a warm-up and a cool-down.
I can use physical activity to help me calm down when I have strong feelings.

Words to know

physical activity
Any time you move your body and use energy, like walking, dancing, biking or playing tag.

individual activity
An activity you can do on your own, like skipping rope or skating.

small-group activity
An activity you do with a few other people, like tag or 4-square.

benefit
A good thing that happens because of something you do.

daily physical activity (DPA)
At least 20 minutes of moderate to vigorous activity every school day, with a warm-up and a cool-down.

enjoyment
The feeling of having fun and liking what you are doing.

Remember from Grade 2

In Grade 2 you were active in many ways: on your own, in small groups, outdoors in nature and through dance. You learned that DPA means at least 20 minutes of moving every school day, with a warm-up and a cool-down, and that your heart and lungs work as a team when you move.

This year you will think about what makes moving fun for you, and why being active every day is so good for you.

What makes it fun?

Think about the last time you had fun moving. Maybe you were sledding with your cousins, kicking a ball at the park, or dancing in the kitchen.

What made it fun? Different things make activity fun for different people. That is okay! Here are some reasons people enjoy being active:

Friends and family: playing with people you like.
Choice: getting to pick the activity.
Feeling successful: getting better at a skill, like finally doing 10 skips in a row.
Trying something new: like snowshoeing or a new dance.
Being outside: fresh air, trees, snow or the beach.
Music: moving to a song you love.
A challenge: trying to beat your own score.

Families sledding and walking up a snowy hill in a park on a sunny winter day, seen from a distance. — Sledding on a snowy hill with family and friends is one way moving can be fun. Climbing back up the hill is great exercise too! AI-generated image

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Skating, biking, sledding, soccer, dancing and swimming: six ways to be active. Which ones do you enjoy?

On my own or with a small group

Some activities you can do on your own (individual). Some you do with a small group of 2 to 5 people. Both are great.

On my own: skipping rope, skating, riding a bike, dancing to music, shooting baskets.
With a small group: tag, 4-square, catch, hide-and-seek, a small game of soccer.

Many people like a mix. You might like the quiet of a bike ride alone and the laughs of a tag game with friends.

Why move every day?

Being active every day helps your whole self:

Part of me	How daily activity helps
Heart and lungs	They get stronger, so you can play longer without getting so tired.
Muscles and bones	They get stronger when you run, jump and climb.
Brain	Moving can help you pay attention and learn better afterward.
Sleep	Active kids often sleep better at night.
Feelings	Moving can help you feel happier and calmer, and less stressed.
Friendships	Playing together is a great way to make and keep friends.

Benefits of being active every day.

Just for fun

Why did the bicycle fall over?

It was two-tired!

Moving can help with big feelings

When you feel upset, worried or frustrated, being active can help you cope. You could:

go for a walk around the block with a grown-up,
do 20 jumping jacks,
dance to one song,
shoot some baskets.

Afterward, take three slow breaths. Many people feel calmer after moving. It is one tool you can use, along with talking to someone you trust.

DPA reminder

At least 20 minutes every school day.
Moderate to vigorous: move hard enough to breathe faster.
Warm-up first (easy moves to get your body ready).
Cool-down last (slow moves and stretches).
Do it to the best of your ability. Everyone's best is different.

Worked example

Let's find what makes it fun

Maya says she doesn't like running. But she loves it when her family plays tag at the park. Why might tag be more fun for her than running alone?

Look for the fun factors. Tag is played with family (friends and family).
Tag is a game, with laughing and chasing, not just running in a line.
In tag, she can feel successful when she dodges the tagger.
So the running is the same, but the reasons it is fun are different.

Tag has people she likes, a game and a chance to feel successful. Knowing what makes activity fun for you helps you choose activities you will want to do again and again.

Worked example

Let's build a 20-minute DPA for a snowy day

It is a snowy Saturday. Plan 20 minutes of DPA in the backyard or at the park.

Warm-up (3 minutes): walk through the snow, swing your arms, march with high knees.
Active part (14 minutes): stomp a big snow maze and play follow-the-leader through it (7 minutes), then a game of snow tag (7 minutes).
Check: Are you breathing faster? Good, that means it is moderate to vigorous.
Cool-down (3 minutes): slow walk, gentle stretches, three slow breaths.
Add it up: 3 + 14 + 3 = 20 minutes.

Warm-up 3 minutes + active part 14 minutes + cool-down 3 minutes = 20 minutes of DPA. Dress in warm layers, a hat and mittens!

The snowy-day DPA drawn to scale: a short warm-up, a long active part and a short cool-down add up to 20 minutes.

Hands-on activity

My activity fun finder

You need: paper, a pencil and a grown-up.

Make a chart with 3 columns: Activity, On my own or group?, What makes it fun?
Write 5 activities you have done this month. (Example: biking, on my own, being outside.)
Circle the fun factor that shows up the most. That is a big clue about what you enjoy!
Now do a 20-minute DPA together: 3-minute warm-up, 14 minutes of an activity from your chart, 3-minute cool-down.
After the DPA, tell your grown-up two benefits you got from moving today (example: "I feel happier" and "my heart got a workout").

Your turn

Name two things that can make being active fun.

Is skating by yourself an individual or a small-group activity?

Name two benefits of being active every day.

How many minutes of DPA should you do each school day?

What are the three parts of DPA, in order?

Name an activity that could help you calm down when you feel frustrated.

Do it and check: Do 1 minute of your favourite way to move. Then tell a grown-up what makes it fun for you.

More practice: warm-up

Is tag with three friends an individual or a small-group activity?

True or false: everyone enjoys the same activities.

What should come first in DPA?

Does being active help your muscles get stronger or weaker?

Name one activity you can do in the snow.

More practice: on your own

Leo doesn't like soccer, but he loves riding his bike alone in the park. What fun factors might matter to him?

Why is it good to be active every day, not just once in a while?

Your warm-up is 4 minutes and your cool-down is 4 minutes. How long must the active part be to make 20 minutes?

Name one individual and one small-group activity you could do at a park.

How might moving help you in class after recess?

Challenge

Plan a rainy-day indoor DPA that lasts 25 minutes and includes something you find fun. Show the minutes add up.

Amira feels nervous before her first swimming lesson. Explain how a fun activity before the lesson, and slow breathing, might help.

Sam says, "I'm not sporty, so being active isn't for me." Give Sam two ideas to find activity he enjoys.

Check your understanding

Quiz

Which is an individual activity?

Which is a benefit of being active every day?

How long should DPA last each school day?

Which is a fun factor that can make activity enjoyable?

Raj feels frustrated after losing a board game. What is a healthy, active way to help him feel calmer?

What is the last part of DPA?

For parents and teachers

Big idea: Grade 3 students reflect on what makes physical activity enjoyable for them (individual and small-group activities), describe the benefits of being active every day, and take part in daily physical activity (DPA): at least 20 minutes of sustained moderate to vigorous activity, with a warm-up and cool-down, to the best of their ability.

How to help at home:

Ask "What made that fun?" after family activities. Children who know their own fun factors are more likely to stay active.
Offer choices: a bike ride, a dance party, a park visit. Let your child pick some of the time.
On non-school days, try a family 20-minute activity with a short warm-up and cool-down.
When your child is upset, suggest a walk or a few minutes of movement, then talk.

Common difficulties:

"I'm not good at sports." Activity includes dance, walking, playing at the park, swimming and more. Focus on fun and effort, not skill.
Skipping the warm-up or cool-down. Make them short and playful (animal walks, slow stretches).
Thinking only sport counts. Shovelling snow, raking leaves and walking to school are activity too.

Social-emotional learning: This lesson builds self-awareness (knowing what you enjoy) and coping (using activity to manage stress). Dress for the weather in winter, and check that outdoor areas are safe and supervised.