ACTIVITY CARD

MY TOP 5 MOVES

In one of the Adventure weeks, cross one of the boxes below when you have eaten therespective dish.Tip: Eat fi ve times a day (including at least one hot meal).

Put a cross in the last box for the day whenever you eat fruits or vegetables. The goal: fi ve times a day. And when you’re thirsty, water is the best thirst quencher. Avoid sweetened drinks such as soft drinks, ice tea and artifi cially sweetened light drinks.

Set yourself a goal to get moving two hours a day. Everything counts! Playing basketball with your friends during the break, doing club sports, hip hop dancing, inline skating or biking to school.

At least a couple of times a day you should ex-ercise or move so intensively that you get out of breath and your heartbeat increases.

Mark down all your sports and other physical ac-tivities on the training card every day by crossing one box. Put a circle around the cross if you got out of breath and really felt your heart beat faster.

Count up your crosses each day and write the total in the “TOTAL CROSSES“ box.

LET‘S MUUVIT EATREGULARLY!

ENJOY HEALTHY FOOD AND BE IN A GOOD MOOD!

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During one Muuvit Adventure week you should keep an eye on how much time you spend in front of the PC and TV or playing Gameboy every day.

Jump into Muuvit Online Adventure!

CLASS USERNAME:WWW.MUUVIT.COM/ADVENTURE

Mon Tue Wed Thu Fri Sat SunMon Tue Wed Thu Fri Sat Sun

1 h

Vo

n u

nte

n a

usf

üll

en

Oops, now it’s enough!2 h

1 h

2 h

Fil

l in

fro

m t

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bo

tto

m u

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Enter the total time in the “Minutes of exercise /day” box. (For example, 1 cross =10 minutes, 6 crosses = 60 minutes, 10 crosses = 100 minutes). This way you’ll have an overview of how much daily exercise you get.

Talk with your family and friends about what kind of physical activity is the most fun for you and which sports you’re good at. Maybe it’s time to try something new?

Try to fi nd out what’s the best way for you to relax.

Important: Take a sports break if you’re ill!

DON’T BEA MOUSE POTATO!

For every 10 minutes you should cross one box. Internet, computer games and TV are compel-ling, but more than two hours a day might make you a mouse potato, the online version of a couch potato. Can you keep it below two hours a day?

Have fun on your adventure!

MEAL Mon Tue Wed Thu Fri Sat Sun

Breakfast

Morning snack

Lunch

Afternoon snack

Dinner

Fruits/ Vegetables

10 MINUTES OF INTENSIVE PHYSICAL ACTIVITY = CROSS ONE BOX. PUT A CIRCLE AROUND THE CROSSES IF YOU FELT OUT OF BREATH AND YOUR HEART BEAT FASTER.

Muuvit Adventure takes your class on a virtual trip around the world. The more you move at school and in your free time, the further you’ll get on your journey together. Perhaps your family and friends would like to get active with you?

Just get started, get moving and have fun!

WELCOME TO

MUUVIT ADVENTURE! Day 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

SCHOOL DAY

For example:

Walking to school

School breaks

Sports classes

AFTER SCHOOL

For example:

Swimming

Team sports

Walking the dog

TOTALCROSSES

MINUTES OFEXERCISE / DAY

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