My Active Week by Stations: One Day at Each Stop

A seven-station circuit, one station per day of the week, where students try an activity and decide what they'd actually do that day. It builds simple planning of an active week based on the daily movement guideline.

How to play

1. Explain the idea: teens are advised to get at least 60 minutes of physical activity a day, mostly aerobic, adding up short bouts. Everyone gets a sheet with the seven days (4 min).
2. Groups of 4 rotate through stations: Monday jogging, Tuesday jump rope, Wednesday ball game, Thursday bodyweight strength, Friday dance, Saturday simulated long walk and Sunday mobility. At each, about 2 minutes of practice and 1 minute to write on the sheet what they'd do that day, when and with whom (21 min).
3. Wrap up the rotation: everyone checks they have something written for all seven days (2 min).
4. In pairs, review the sheets: any empty days? Is the plan realistic with their schedule? Each makes one change (5 min).
5. Each student picks one day and commits to it; they'll report back next class (3 min).

Rules

• Actually practice at the stations: don't spend the time filling in the sheet.
• The plan is personal; share it only with your partner.
• Walking or biking to school, playing at recess and active chores count too.
• Leave each station's equipment as you found it when you rotate.

Variations

Adaptations

• Wheelchair users: each station has an adapted version and their plan includes accessible options in the neighborhood.
• Students with little free time (caring for siblings, family jobs): look for short 10-minute bouts and active commuting.
• Writing difficulties: mark the sheet with icons or record a short audio note.

Learning goals

• Know the daily physical activity guideline.
• Plan a realistic active week.
• Try varied activities to make informed choices.

Equipment for a class of 25

• planning sheets: 30
• pencils: 30
• cones: 14
• jump ropes: 6
• balls: 4
• exercise mats: 6

Teacher tip

Clip the sheets to a clipboard so students can write standing up. Writing time is inside each station's 3 minutes: give a heads-up at 2 minutes.

More main activities for Middle School