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

Moving Every Day: What Motivates Me, and My DPA

B1 B2 A1.3 A1.5 A1.2About 35 minutes

Learning goals

I can take part actively in many kinds of physical activity, at school, at home and in my community.
I can name things that motivate me to be active and things that get in the way.
I can make a plan to get past something that gets in the way of being active.
I can do at least 20 minutes of moderate to vigorous activity with a warm-up and a cool-down.

Words to know

motivate
To give you a reason or the energy to do something.

barrier
Something that gets in the way, like bad weather or not having a ride to the rink.

moderate activity
Moving hard enough to breathe faster. You can still talk, but you can't sing.

vigorous activity
Moving hard enough to huff and puff. You can only say a few words at a time.

DPA
Daily physical activity: at least 20 minutes of moderate to vigorous activity every school day.

community
The places and people around where you live, like parks, trails, rinks, pools and community centres.

Remember from Grade 3

In Grade 3 you found your own fun factors (like friends, music, being outside or a challenge). You learned many benefits of moving every day, and you did DPA: at least 20 minutes of activity with a warm-up and a cool-down.

This year you will dig deeper. You will find out what motivates you, what gets in the way, and how to plan around it so you stay active at school, at home and in your community.

What motivates you?

To motivate means to give you a reason to do something. Some reasons come from inside you. Some come from around you.

Inside reasons (your own thoughts and feelings):

"It's fun."
"I feel proud when I get better."
"I like a challenge."
"I feel calmer and happier after."
"I know it keeps my body healthy."

Outside reasons (people and places around you):

Friends who want to play.
Family who go for walks or bike rides with you.
A teacher or coach who cheers you on.
Places nearby: a park, a trail, an outdoor rink, a pool or a community centre.
Equipment you have, like a ball, a skipping rope or skates.

A helpful fact

Canada's movement guidelines say children and teens should get at least 60 minutes of moderate to vigorous activity every day. Your 20 minutes of DPA at school is one part of that. Recess, walking to school, playing outside after school and sports all add up.

What gets in the way?

A barrier is something that makes it harder to be active. Everyone has barriers sometimes. Some common ones:

Weather: too cold, too rainy, too hot.
Time: homework, chores, a busy evening.
Screens: it is easy to keep playing a video game.
No one to play with.
Feelings: "I'm not good at it," or "I'm worried people will laugh."
Cost or getting there: no ride to the rink, or equipment costs money.

The good news: most barriers have a way around them.

Barrier	A way around it
It's cold and snowy.	Dress in layers and go sledding, build a snow fort, or do a dance workout inside.
I have homework.	Move first for 15 minutes, then do homework. Moving can help you focus.
I want to keep gaming.	Set a timer. When it rings, go outside or do an active video or dance.
No one to play with.	Skip rope, shoot baskets, or ask a family member to walk with you.
"I'm not good at it."	Everyone starts as a beginner. Pick something you enjoy and focus on getting a little better.
It costs money.	Many activities are free: walking, running games, skipping, parks and free community programs.

Barriers to being active, and ways to get around them.

Moderate or vigorous?

DPA should be moderate to vigorous. Use what you know about the talk test from Grade 3:

Light (easy): you could sing. Example: a slow walk to the mailbox.
Moderate: you breathe faster. You can talk but not sing. Examples: a fast walk, an easy bike ride, shovelling snow.
Vigorous: you huff and puff and can say only a few words. Examples: running games, fast skipping, cross-country skiing, a soccer game.

A good DPA has a warm-up, a long active part that is moderate or vigorous, and a cool-down.

The talk test: if you can sing, it's light. If you can talk but not sing, it's moderate. If you can only say a few words, it's vigorous.

A 20-minute DPA: a 5-minute warm-up, a 12-minute active part and a 3-minute cool-down. 5 + 12 + 3 = 20.

Worked example

Let's sort these reasons

Ishaan says: "I go to the outdoor rink because my cousins are there, the rink is close to my house, and I love the feeling when I skate faster than last time." Which reasons are inside and which are outside?

Read each reason one at a time.
"My cousins are there": that is about people around him, so it is outside.
"The rink is close to my house": that is about a place nearby, so it is outside.
"I love the feeling when I skate faster than last time": that is his own feeling of getting better, so it is inside.

Outside: cousins, the rink is close. Inside: feeling proud of skating faster. Ishaan has both kinds, which makes it easier for him to stay active.

Worked example

Let's get past a barrier

Emma loves biking, but it's January and there is snow on the roads. She says, "I can't be active until spring." Help her make a plan.

Name the barrier: snowy roads, so biking is not safe now.
Think about what she enjoys about biking: going fast and being outside.
Brainstorm activities that match: sledding (fast and outside), skating, cross-country skiing, snowshoeing or a snowy walk.
Make an If... then... plan: "If the roads are snowy, then I will go sledding with my brother after school on Tuesdays and Thursdays."

Emma can still be active all winter. She chose winter activities that give her the same feeling as biking, and made a clear plan.

Hands-on activity

My motivation map and DPA

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

Draw a circle in the middle of the page and write ME in it.
On the left, write 3 inside reasons you like being active. On the right, write 3 outside reasons (people, places, equipment).
At the bottom, write one barrier you often have. Then write an If... then... plan to get past it.
Now do a 20-minute DPA: a 4-minute warm-up (march on the spot, arm circles, easy jogging), a 13-minute active part (pick something from your map) and a 3-minute cool-down (slow walk, gentle stretches).
During the active part, do the talk test. Are you at moderate or vigorous?

Safety: Use a clear space with no tripping hazards. Drink water. Stop and tell your grown-up if you feel dizzy or have pain.

Just for fun

Good thing you're not a sloth! Sloths move so slowly that tiny green plants called algae can grow in their fur. Your DPA keeps you moving much faster than that.

Your turn

What does motivate mean?

Name two inside reasons someone might be active.

Name two outside reasons someone might be active.

What is a barrier? Give one example.

You can talk but you can't sing. Is that light, moderate or vigorous activity?

A DPA has a 5-minute warm-up and a 4-minute cool-down. How long must the active part be to make 20 minutes?

Do it and check: Do 1 minute of fast jumping jacks, then try to sing "O Canada".

More practice: warm-up

Is a slow walk to the mailbox light, moderate or vigorous?

What does DPA stand for?

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

What comes first in a DPA, the warm-up or the cool-down?

Name one place in a community where people can be active.

More practice: on your own

Sort these: "My dog needs a walk" and "I like how calm I feel after a walk." Which is inside and which is outside?

Write an If... then... plan for the barrier "It's raining."

Liam played tag for 25 minutes and walked to school for 15 minutes. How many more minutes would he need to reach 60 minutes for the day?

Is shovelling snow physical activity? Explain.

Why does knowing your own motivations help you stay active?

Challenge

Nadia says, "I only like being active when my best friend comes. She moved away, so I'll just stop." Give her two ideas, using what you know about motivation.

Plan a 20-minute DPA for a hot summer day in July. Include times for each part and one way to stay safe in the heat.

Max says, "I'm worried the other kids will laugh at me at the skating program." This is a feelings barrier. What could Max do, and who could help?

Check your understanding

Quiz

Which reason to be active comes from inside you?

What is a barrier to being active?

Which activity is usually vigorous?

It's very cold and snowy. Which is the best plan to stay active?

A DPA is 20 minutes. The warm-up is 3 minutes and the cool-down is 3 minutes. How long is the active part?

Canada's movement guidelines say children should get at least how much moderate to vigorous activity each day?

For parents and teachers

Big idea: Grade 4 students participate actively and regularly in a wide variety of physical activities and think about what motivates them to be active at school, at home and in the community, and about what gets in the way. They 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 you want to do that?" Help your child notice both inside reasons (fun, pride, feeling calm) and outside reasons (friends, places, equipment).
Look up what your local community centre, library or parks department offers. Many programs are free or low-cost.
Help your child make an If... then... plan for your family's most common barrier (weather, busy evenings, screen time).
Be active together. Children with active role models tend to be more active.

Common difficulties:

Mixing up moderate and vigorous. Use the talk test: talk but not sing = moderate; only a few words = vigorous.
"I'm not sporty." Being active includes walking, dancing, sledding, swimming, biking and outdoor play. Help your child find what they enjoy.
All-or-nothing thinking ("I can't go to soccer, so I won't move at all"). Brainstorm other choices together.

Health note: Canada's 24-Hour Movement Guidelines recommend at least 60 minutes of moderate to vigorous activity per day for children aged 5 to 17. If your child has a health condition, follow their doctor's advice. In winter dress in layers; in summer bring water, shade, a hat and sunscreen.

Social-emotional learning: Knowing what motivates you builds self-awareness; planning around barriers builds positive motivation and perseverance; and using activity to feel calmer is a coping skill.