Fancy being more active in 2023?
Join our 2023 Active Challenge – 52 fun physical activities guaranteed to get the blood pumping, one for every week of the year! They’re accessible, require minimal equipment and can be modified to suit children and adults of all ages!
There’s no better time than the New Year to make a meaningful pledge to be more active but we understand it has to be practical and realistic, which is why we’ve created this bitesize programme of 52 different physical challenges.
The physical activities vary each week but they share one common theme – they’re exhilarating and FUN! So give it a go – can you keep up with us throughout the entire year?
Each quarter we’ll reveal the latest batch of weekly challenges, which will be published in a downloadable and printable planner to stick on your fridge!
Each new weekly challenge will begin on a Monday and participants should aim to complete each one a minimum of three times per week, putting special focus on weekends when it’s the perfect time to encourage friends and family to join in!
Remember, the UK Chief Medical Officer recommends that children are active for an average of 60 minutes a day across the week, so the active challenge will contribute towards this goal.
Tick the activities off as you go and post on socials using #PremierActiveChallenge to share your progress. The Premier Education team will be joining in too, sharing videos and tips along the way to help keep you motivated!
Why not keep a weekly diary of your progress and record how the different challenges make your family feel? Or send us your letters, emails and pictures to tell us how you’re getting on.
At the end of the year, we’ll award some prizes to those who have shown effort and been dedicated to living a more active 2023!
Above all, it’s about having FUN! Embrace each challenge and give it your best shot. But remember, above anything else, it’s about having FUN and finding the joy in being active.
Physical activity is so much fun plus it comes with a host of positive health benefits:
As it’s Schools’ Football Week, we’ve included a football-themed challenge for the whole family to try, regardless of age or ability.
Spend time perfecting your keepie uppies with a ball in the park or back garden – aim for a minimum of 15 minutes of practice three times throughout the week. At the end of the week, bring the family together to see who can do the most keepie uppies in one go. It’s great for balance, coordination and muscle memory!
If your children are a little too young for keepie uppies or other factors make this challenge a difficult one for your family to try out, why not try a slightly simplified version? Begin by asking your child to hold the ball. Then, instruct them to drop the ball, let it bounce, and challenge them to kick it on the way up. To complete the challenge, they’ll just need to catch the ball!
This classic game shouldn’t only be reserved for kid’s parties as it’s great fun and a brilliant form of exercise. It’s also super for problem-solving!
You’ll need a minimum of four players but the more the merrier.
Assign someone to control the music then count how many participants are left. Arrange enough chairs – allowing one per player – in a circle with all chairs facing the outside of the circle.
When the music starts the kids run clockwise around the chairs. When the music stops they have to sit down on a chair as quickly as possible. Count this as the trial run. After this, remove one chair after each round – every time one person will be left standing without a chair. Who will be the last one standing?
If you’re short of space, adapt the game by using cushions instead of chairs. Or if you don’t have enough cushions to spare, make spots out of coloured paper (roughly the size of a dinner plate) to sit or stand on instead. Both options take up less room and are easy to modify to suit the space you have available.
Pancake Day falls this week so we’ve got a pancake-inspired fitness challenge to keep children busy!
Since pancakes are flipped up and down, this week’s workout contains exercises that require up and downward movements. Can you complete three reps of the following:
As it’s World Book Day this week (2nd March), challenge your family to select 10 favourite characters from children’s story books. They could be animals, aliens, dinosaurs or sportsmen. Once you have chosen your 10 characters, try running or walking like each one, mimicking their movements. Will you waddle like a penguin, stomp like a T-Rex, or fly like a bird? Let your imaginations run wild!
Celebrate the start of a new year with a fun 15-minute family dance party! Play your favourite tunes, turn up the music and bust out your best moves! Take it in turns to make up your own dance routine (think Simon says) or dial up the challenge by adding a freeze dance section! It’s guaranteed to get the blood pumping and faces smiling!
It may be cold outside but it’s a great time to head out on a winter scavenger hunt with family. Take a long walk through the woods, or see how many items you can spot on your walk to school:
Keep a record of how many items the child manages to spot.
Obstacle courses encourage your creativity to run wild and can be adapted to suit the equipment or space you have available.
Set up a simple obstacle course in a safe area in the house (avoid sharp corners or walls). Aim to add about 6-8 different activities within the course. Here are some of our favourites:
An obstacle course works both indoors and outdoors but as the weather can be a little temperamental it’s best to set yours up indoors – perfect for a rainy day!
Time yourselves. Who will be the first person to complete the course in the fastest time?
Hiit is a great form of physical exercise, being super for cardiovascular health, strength and endurance.
Work your way through the following fitness activities, completing each one for 40 seconds, with a 20 second rest in between:
Get the whole family moving with an exhilarating and hilarious game of balloon volleyball! Inflate your balloon(s) and clear the area (to avoid accidents) then take it in turns to keep the balloon in the air.
As an extra challenge set the timer to see how long you can keep the balloon in play. Each time you play, see if you can keep the balloon off the ground for an even longer period of time!