These exercises are specially designed to help your child start a running programme to train for the NAPFA 1.6km run.

• Go to the nearby park with a family member or friend.
• Make sure one of you is wearing a watch.
• Check the time that you started running.
• Keep a conversation going while you are running.
• Continue running until you’re too tired to talk.
• Check the time, slow down to a walk.
• Record the number of minutes you ran in the table below!

• If you can't visit the park, climb the stairs in your block.
• Hum a song along the way or chat with your parent/friend.
• Continue Climbing until you get too tired to talk or sing.
• Stop and record the number of stories you climbed in the table below!

Click here to download pdf

• Run at a nearby park, combining the moves from ‘Fancy Footwork’ that you learned during PE lessons.
• Each move should be done 10 times!

• For those of you who ran at the park for the last module, you can try this activity for a change.
• Climb the stairs in your block.
• Take a 2-3 minute break when you are too tired to hum a song.
• Continue climbing after the break.
• Remember: Always take a 5-minute break after every 20 minutes of exercise.
• Record your progress in the table below:

Click here to download pdf

• Keeping knees bent at a 90o angle, sit against a wall, arms resting by your side or crossed in front of your chest.
• How long can you stay in this position?

• Taking a piece of Blu-Tack or Scotch tape, jump as high as you can and stick it on the wall to measure your jumping height.
• Can you jump higher each round?

• Taking a piece of Blu-Tack or Scotch tape, jump as high as you can and stick it on the wall to measure your jumping height.
• Can you jump higher each round?

• Ground rules: To minimize injury, remove spectacles and no rough play or tickling!
• Grab a buddy and put on a pair of socks each.
• 'Walking' around the bed on your knees, the onewho steals the other's sock is the winner!

Click here to download pdf

Tired of running at the same old place? What could be better than running in a lovely garden with beautiful scenery? Step With It®, Singapore! shares four running routes at the Singapore Botanic Gardens to help you to keep fit and train for your NAPFA at the same time.

Click here to download pdf

	Health Hound Encourage your child to ask questions around the 5 ‘Ws’ and 1 ‘H’ relating to health and fitness! In this activity, your child takes on the role of a cub reporter for our Step With It®, Singapore! programme! Help your child to choose someone he/she knows who is fit and healthy, and quiz the interviewee using the given questions as a guide!
	Supermarket Challenge Bring your child for a fun day out at the nearby supermarket and follow the instructions on the activity sheet. In this activity, parents are encouraged to bring their child to the nearby supermarket for a mini nutrition lesson! Get your child to follow the instructions on the activity sheet, and fill up the blanks accordingly.

Do you know that stories in your newspapers are written by reporters? Whip out your trusty pen and be prepared to be a cub reporter as Step With It®, Singapore! picks you to be our ‘Health Hound’ today! Choose someone you know whom you think is fit and healthy. He/she can be a relative, friend or even a friendly neighbour! A good story answers the 5 ‘Ws’ (Who, What, Where, When, Why) and 1 ‘H’ (How). Quiz the interviewee you have chosen using the following questions as a guide.

Click here to download pdf

Step With It®, Singapore! takes fun outdoors!
Visit the supermarket this weekend with your family.

At the supermarket, go to the ‘Drinks’ section and look for the 5 types of drinks listed below. First, write down the name of the drink that you have chosen:

1. Fruit juice :
2. Full cream fresh milk :
3. Bottled water :
4. Soft drink :
5. Energy drink :

Then, record the energy values by looking at the label on the drinks:

Thirdly, rank these drinks from lowest to highest energy content (per 100ml):

Click here to download pdf