Hey 4-Her’s, with all of this COVID CRAZINESS surrounding us, it is becoming increasingly important to focus on a living a healthy lifestyle. Here are 3 4-H activities that ensure physical fitness, teamwork, and healthy eating habits! 


Time: 10 minutes

Materials/Resources: None!


  • Find a partner (in your bubble) to participate with you.
  • To begin, both you and your partner must link arms while sitting on the floor back to back.
  • Both of you are to sit on the floor and must try and get to a standing position without using their hands.
  • If you have successfully completed this activity, you can keep adding one more person every time you can stand up successfully.
  • See how many people you can get doing this task successfully before the task becomes too difficult.

Personal Reflection:

Ask yourself the following questions:

  1. How has this activity assisted in recognizing your strengths and limitations?
  2. How can this group activity be applied into your own individual fitness program?
  3. What has this activity demonstrated for you regarding your own strength?

Consider:  Recognize the importance of teamwork and to determine your own strength when accomplishing a task. Consider your own strengths and areas of improvements with strength training.


Time: 15 minutes


  • Writing utensils (pen/pencil)
  • Lined/Blank Paper


  • Write the alphabet on the left side of the page.
  • Make a list of exercises that starts with each letter of the alphabet A-Z.

Personal Reflection:

Ask yourself the following questions:

  1. How can this activity serve as a review for the different exercises that I know?
  2. Was this activity too difficult, too easy? Explain.

Consider:  Consider using these exercises or a variety of different exercises in your personal fitness program.


Time: 10-15 minutes

Materials/Resources (be mindful of allergies):

  • Plastic cups
  • Plastic straws
  • Blender
  • Your choice of fruits – bananas, blueberries, strawberries, raspberries, blackberries, apples, melon, peaches, etc.
  • Almonds, sunflower seeds
  • Your choice of yogurt – vanilla, strawberry, plain etc.
  • Fruit juice


  • Cut up fruits (like apples, peaches, melon, bananas) and place in the blender. *ask a guardian for help if you need to*
  • Add yogurt and fruit juice to the blender with fruit.
  • Blend together and serve.

Personal Reflection:

Ask yourself the following questions:

  1. Why is it important to eat healthy and stay hydrated when exercising?
  2. How can the individuality of making fruit smoothies compare to creating a fitness program?

Consider:  Consider how healthy eating and proper nutrition could be used throughout your personal lifestyle and fitness program.

These are just A FEW ways you can introduce healthy lifestyle habits into your daily routines!  If you enjoyed these activities, make sure you sign up for the Scotiabank Toronto Waterfront Virtual Marathon Charity Challenge! You can support 4-H Ontario, all while promoting your own healthy lifestyle!

Sign up now using this link: https://4-hontario.ca/run4ward