Wellness Challenge

Move Your Body

• Aim for 10,000 steps or at least 60 minutes of active movement.

  • (Walking, cycling, dancing, sport, or even energetic play counts!)
    
    

Drink Up

• Aim for 6–8 cups (about 1.5–2 litres) of water a day.

  • Tip: Carry a refillable water bottle and sip often.
    
    

Care for Your Mind

• Spend 5–10 minutes relaxing (deep breaths, stretching, or quiet time).

• Write down 3 things you’re grateful for.

• Talk to a trusted friend or adult if you feel upset.

Stay Fresh

• Brush your teeth twice a day.

• Shower daily and use deodorant.

• Wash hands before eating and after the toilet.

Eat for Energy

• Aim for 5 serves of fruit and vegetables every day.

  • Example: 2 serves of fruit + 3 serves of veggies.

• Include wholegrains and protein (bread, rice, pasta, eggs, beans, lean meat, or dairy).

• Limit sugary snacks and soft drinks.
  
  

Recharge with Sleep

• Aim for 9–11 hours of sleep each night.

  • Go to bed at a regular time.

  • Avoid screens 30 minutes before bed.