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Staying healthy at home
Staying healthy at home
During these unprecedented times, we have been given a perfect opportunity to create a ‘new norm’ for online learning in Health and Physical Education.
It is understandable that people may feel anxious, worried and afraid. It is vital to keep everyone positive – we will come out the other end of this the better, but whilst we navigate through it, we must remember to pay close attention to our own health.
Our health isn’t just about good hygiene. It is also about being physically active whilst at home. The wellbeing of our students and the entire St Rita’s community is paramount and at the heart of what we need to be thinking about.
Our fitness, wellbeing and mental health tips and strategies may help you in looking after yourself and each other. Explore the tabs below.
Mrs Brennan's nine easy ways to keep active
Mrs Brennan's nine easy ways to keep active
Use your fitness tracker or smart watch to reach 10,000 steps every day
Drink 2 litres of water per day
Eat at the usual break times you would during the school day
On a day you would usually have a HPE lesson, spend some time doing physical activity
Include incidental physical activity, for example, helping out with jobs around the house or taking the stairs
Play some games on your Nintendo Wii
Involve the whole family in keeping active - take the dog for a walk or play handball on the back deck
Set yourself a weekly exercise challenge, like the Family and Student Challenge on this page
Video yourself incorporating exercise into your day in creative ways (use space, nature, family members) - but be safe!
Fit and Fun Video Workouts
Fit and Fun Video Workouts
Just Dance (fun choreographed dances)
Insanity Workout (no equipment required)
Student and Family Weekly Challenges
Student and Family Weekly Challenges
Week 1
Week 1
How fast can you complete 100 star jumps?
Family option: Complete 500 star jumps.
Rules: Hands must touch hips and clap above head.
Week 2
Week 2
How long can you hold a wall squat?
Hold legs at 90 degrees.
Week 3
Week 3
Complete as many push-ups as you can in 90 seconds.
Family option: Complete as many push-ups as you can in five minutes.
Rules: Complete push-ups from knees or toes.
Week 4
Week 4
Complete 10 burpees and 20 sit-ups.
Family option: Every minute on the minute for 10 minutes - 5 burpees, 10 sit-ups.
Rules: Place hands across chest while completing sit-ups.
Week 5
Week 5
How fast can you complete 30 mountain climbers?
Family option: Complete 100 mountain climbers.
Rules: Place hands and wrists under shoulders, alternate legs.
Week 6
Week 6
Complete 15 jump lunges.
Family option: Complete 50 jump lunges.
Rules: Knee should be 90 degrees and not extend past the toes. Complete standing lunges if necessary.
Week 7
Week 7
Complete 50 squats.
Family option: Complete 200 squats.
Rules: Toes pointed out, chest up and knees should not extend past the toes.
Week 8
Week 8
How many burpees can you complete in 90 seconds?
Rules: Stable surface, e.g. seat
Week 9
Week 9
Complete 10 tuck jumps.
Family option: Complete 50 tuck jumps.
Rules: Jump to whatever height allows you a soft landing.
- Please ensure you warm up prior to attempting any challenge.
- Be aware of your own capabilities.
- Stretch after working out.
- Make sure you keep well hydrated.
Other useful resources
Other useful resources
Online Physical Education Network (home PE for families)
BOKS (physical activity program)
Darebee (create your own weekly workout plan)
The PE Geek (create a personalised workout video)
The Great Indoors (indoor activity ideas)
Mental Health
BeyondBlue - Looking after your mental health during the coronavirus outbreak
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Google Sites
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