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This fact sheet from the World Health Organisation provides evidence-based guidelines for adolescent physical activity. I selected this to model data literacy and help students evaluate the importance of movement using credible sources. It supports authentic learning and can be integrated into digital inquiry tasks.

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Key facts

Regular physical activity provides significant physical and mental health benefits.

In adults, physical activity contributes to prevention and management of noncommunicable diseases such as cardiovascular diseases, cancer and diabetes and reduces symptoms of depression and anxiety, enhances brain health, and can improve overall well-being.

In children and adolescents, physical activity promotes bone health, encourages healthy growth and development of muscle, and improves motor and cognitive development.

31% of adults and 80% of adolescents do not meet the recommended levels of physical activity.

The global target set to reduce levels of physical inactivity in adults and adolescents is a 10% relative reduction by 2025 and 15% by 2030, from the 2010 baseline.

The global estimate of the cost of physical inactivity to public health care systems between 2020 and 2030 is about US$ 300 billion (approximately US$ 27 billion per year) if levels of physical inactivity are not reduced.

Overview

WHO defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person's work or domestic activities. Both moderate- and vigorous-intensity physical activity improve health. Popular ways to be active include walking, cycling, wheeling, sports, active recreation and play, and can be done at any level of skill and for enjoyment by everybody.

Physical activity is beneficial to health and well-being and conversely, physical inactivity increases risk for noncommunicable diseases (NCDs) and other poor health outcomes. Together, physical inactivity and sedentary behaviours are contributing to the rise in NCDs and placing a burden on healthcare systems.

Improving levels of physical activity will benefit health and well-being and contribute to attainment of global NCD targets and a number of the Sustainable Development Goals. However, this will require increased commitments and investments by Member States; innovation and contributions from non-state actors; cross sector coordination and collaboration; and ongoing guidance and monitoring from WHO.

Benefits of physical activity and risks of sedentary behaviour and inactivity

Physical inactivity is one of the leading risk factors for noncommunicable diseases mortality. People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active. Regular physical activity is associated with:

in children and adolescents, improvedphysical fitness, cardiometabolic health, bone health, cognitive outcomes, mental health and reduced body fat;

in adults and older adults, reducedrisk of all-cause mortality, risk of cardiovascular disease mortality, incident hypertension, incident site-specific cancers, incident type-2 diabetes, and falls and improved mental health, cognitive health, sleep and measures of body fat; and

for pregnant and post-partum women, decreased risk of pre-eclampsia, gestational hypertension, gestational diabetes, excessive gestational weight gain, delivery complications, postpartum depression and newborn complications. Physical activity has no adverse effects on birthweight or increased risk of stillbirth.

Sedentary behaviour is any period of low-energy expenditure while awake such as sitting, reclining or lying. Lives are becoming increasingly sedentary through the use of motorized transport and the increased use of screens for work, education and recreation. Evidence shows higher amounts of sedentary behaviour are associated with the following poor health outcomes:

in children and adolescents, increased adiposity, poorer cardiometabolic health, fitness, and behavioural conduct/pro-social behaviour, and reduced sleep duration; and

in adults, increasedall-cause mortality, cardiovascular disease mortality and cancer mortality and incidence of cardiovascular disease, cancer and type-2 diabetes.

How much physical activity is recommended?

The WHO Global guidelines on physical activity and sedentary behaviour provide recommendations for children (age 5 and up), adolescents, adults, older adults, pregnant and post-partum women, and people living with chronic conditions and disabilities. The recommendations detail the amount of physical activity (frequency, intensity and duration) required to offer significant health benefits and to reduce health risks. The guidelines highlight that any amount of physical activity is better than none; all physical activity counts; all age groups should limit the amount of time being sedentary; and muscle strengthening benefits everyone.

The WHO Guidelines on physical activity, sedentary behaviour and sleep for children under 5 years of age provide recommendations on the amount of time in a 24-hour day that young children, under 5 years of age, should spend being physically active or sleeping for their health and well-being, and the maximum recommended time these children should spend on screen-based sedentary activities or time restrained.

An infographic summarizes the current WHO guidelines on physical activity and sedentary behaviour for all age groups. WHO develops guidelines through an arduous process of reviewing scientific evidence and expert consultations. Preparations are already underway for the next guidelines, anticipated for publication in 2030.

Levels of physical inactivity globally

WHO regularly monitors trends in physical inactivity. A recent study (1) found that nearly one third (31%) of the world's adult population, 1.8 billion adults, are physically inactive. That is, they do not meet the global recommendations of at least 150 minutes of moderate-intensity physical activity per week. This is an increase of 5 percentage points between 2010 and 2022. If this trend continues, the proportion of adults not meeting recommended levels of physical activity is projected to rise to 35% by 2030.

Globally, there are notable age and gender differences in levels of physical inactivity.

Women are less active than men by an average of 5 percentage points. This has not changed since 2000.

After 60 years of age physical inactivity levels increase in both men and women.

81% of adolescents (aged 11-17 years) were physically inactive (2).

Adolescent girls were less active than adolescent boys, with 85% vs. 78%, not meeting WHO guidelines.

Many different factors can determine how active people are and the overall levels of physical activity in different population groups. These factors can be related to the individual or wider social, cultural, environmental and economic determinants that influence access and opportunities to be active in safe and enjoyable ways.

How Member States can increase levels of physical activity

The WHO Global action plan on physical activity provides policy recommendations for countries and communities to promote physical activity and ensure everyone has more opportunities to be regularly active. Examples of these recommendations include policies that ensure access to walking, cycling and non-motorized transport; that increase physical activity opportunities in schools, workplaces, childcare centres and in healthcare service delivery; and that increase accessibility and availability of community sports and public open spaces.

Implementing effective policies to increase levels of physical activity requires a collective effort, coordinated across multiple government departments at all levels, including health, transport, education, employment, sport and recreation, and urban planning. It also demands national and local engagement from nongovernmental organizations, various sectors, stakeholders and disciplines to support the implementation of policies and solutions that are appropriate to a country's cultural and social environment. Priority should be given to policy actions that address disparities in levels of physical activity, promoting, enabling and encouraging physical activity for all.

WHO response

WHOsupports countries and stakeholders to implement the recommended actions by:

1. developing global policy guidance and guidelines, underpinned by latest evidence and consensus;

2. supporting countries to develop appropriate policies that promote physical activity and multisectoral collaborations;

3. conducting advocacy to raise awareness of the multiple benefits of increasing physical activity and support the development of economic analysis of the impact of increasing physical activity and return on investment of different policy interventions;

4. developing technical tools and training packages to help countries build capacity in the implementation of policy and programmes across key settings and innovations using digital platforms including through WHO Academy courses, multi-country workshops and other knowledge exchange activities;

5. convening, coordinating, and collaborating to strengthen partnerships across sectors and between policy makers, practitioners and researcher communities; and

6. undertaking global monitoring and reporting of progress on implementation of the Global action plan on physical activity, global levels of physical inactivity and progress towards a 15% relative reduction in the prevalence of physical inactivity by 2030.

WHOsupports countries and stakeholders to implement the recommended actions by developing global policy guidance and guidelines, underpinned by latest evidence and consensus, to help countries develop appropriate policies, investment cases and financing mechanisms.
References

1. Strain, T., Flaxman, S., et al. National, regional, and global trends in insufficient physical activity among adults from 2000 to 2022: a pooled analysis of 507 population-based surveys with 5·7 million participants. The Lancet Global Health (2024).

2. Guthold, R., Stevens, G., et al. Global trends in insufficient physical activity among adolescents: a pooled analysis of 298 population-based surveys with 1.6 million participants. The Lancet Child & Adolescent Health Vol. 4 Iss. 1 (2019).

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WHO fact sheet on physical activity provides key facts and information on benefits, risks of inactivity, reasons for physical inactivity and how to increase physical activity, WHO response.

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MyFitnessPal is a user-friendly app that enables students to track their daily physical activity and nutritional intake, fostering self-awareness and personal goal setting. By engaging with their own data, students develop skills in data analysis, reflection, and self-regulation, which are key aspects of higher-order thinking. This tool also supports authentic learning by connecting classroom health concepts to students’ real-life habits, empowering them to make informed decisions about their wellbeing. It also integrates ICT capabilities as students navigate digital health platforms, interpret information, and create personalised health plans.

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MyFitnessPal is one of the best weight loss apps and fitness apps, helping nearly 1 million members reach their nutrition and fitness goals every year. Members use it as a calories tracker and calorie counter to log their foods, and take advantage of the app's food database that contains over 18 million foods. It's not just a free calorie counter app - it's also the best calorie counter app for people who are looking to take back control of their health and fitness.

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Calorie Tracker & BMR Calculator to Reach Your Goals | MyFitnessPal

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Reach your health, fitness & weight goals with MyFitnessPal, the #1 nutrition tracking app. Macro & calorie calculator, food tracker, and fasting app in one. Download today!

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Kahoot! is an engaging, game-based platform that motivates students in HPE to deepen their understanding of key concepts like nutrition, physical activity, and mental health. By creating and debating quiz questions, students engage in higher-order thinking by analysing health information, evaluating facts versus myths, and synthesising knowledge to educate peers. Kahoot! supports formative assessment and digital literacy, while fostering student agency and collaboration within a fun, interactive environment.

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Kahoot! | Learning games | Make learning awesome!

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Kahoot! is a game-based learning platform that brings engagement and fun to 1+ billion players every year at school, at work, and at home.

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This animated video effectively introduces Year 9 students to the fundamentals of nutrition, focusing on macronutrients and their roles in the body. Its clear, engaging format supports diverse learning styles and simplifies complex concepts, making it accessible for adolescent learners. By linking scientific knowledge to everyday food choices, the video fosters authentic, real-world learning and encourages students to critically evaluate their own dietary habits.

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Basic Nutrition and Macro - Nutrients Video Animation by Train With Kane

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GoNoodle provides fun, interactive videos that promote physical activity and mindfulness, suitable for classroom breaks or warm-ups. This resource supports student engagement through gamified movement challenges and contributes to holistic wellbeing education. It incorporates ICT capabilities by combining movement with technology-enhanced learning, encouraging student participation and collaboration.

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Smiling Mind offers guided mindfulness programs designed for adolescents to build emotional regulation, resilience, and stress management skills. This resource integrates mental health education into HPE, fostering student wellbeing and social-emotional learning. Its app-based delivery promotes student agency through self-paced digital engagement.

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An evidence-based approach to supporting the mental health and wellbeing of children in the classroom, school and home environments. Choose the implementation option to suit your school.

For a limited time, Australian primary schools can apply for a funded place and receive the Primary School Program at no direct cost to the school.

Smiling Mind is Australia's leading digital-led, prevention focussed mental health not-for-profit. Smiling Mind has been helping minds thrive for over 10 years and are the innovators behind Australia's most trusted mental wellbeing app. Our evidence-based tools support people to learn the skills to maintain their mental health in fun and interactive ways.

If you'd like to support our work, you can make a donation. Every contribution, however large or small makes a difference and we're so grateful for your support.

The Australian Mental Wellbeing Index provides a snapshot insight into the everyday mental wellbeing of Australia. It explores the factors that contribute to mental wellbeing and aims to generate a national conversation about how Australians can take a proactive approach to support mental wellbeing.

We've recently released the second annual report exploring the data collected across 2022-2023. The latest report shows young Australians aged 18-24, are experiencing poorer mental wellbeing than older age groups and poorer levels of focus and concentration may be a key driver of this.

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Smiling Mind is a non-for-profit web and app-based meditation program developed by psychologists and educators to help bring mindfulness into your life.

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Canva for Education offers a free, teacher-friendly platform that encourages student creativity and collaboration through accessible graphic design tools. In Year 9 HPE, students can use Canva to design engaging projects such as personalised fitness plans, nutrition posters, mental health campaigns, and reflective journals. The platform promotes student agency and digital literacy by enabling learners to curate, customise, and share authentic content collaboratively. Canva supports high-level ICT capabilities by integrating multimedia elements, encouraging critical thinking, and facilitating presentation skills aligned with curriculum goals and digital pedagogy frameworks.

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Flipgrid is a video-based discussion platform that encourages students to reflect, present, and respond using short videos. I selected this tool to support authentic learning and student voice within the HPE context. In our unit, Flipgrid will be used for students to record weekly reflections on their nutrition and fitness journeys, promoting metacognition and personal accountability. It also fosters personal and social capability by allowing peer feedback in a safe and moderated environment. The video format supports digital literacy and creative thinking by encouraging expressive communication through multimedia, rather than written work alone.

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We express ourselves in different ways. On Flip, you can use our simple and fun built-in camera to record your thoughts, add effects and share within your Flip group as video, audio only or text in your web browser or mobile app.

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Flip is a video discussion and sharing app, free from Microsoft.

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Flip (formerly Flipgrid) is a video discussion and video sharing app, free from Microsoft, built for classrooms and beyond. Learn more.

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Record. Sweat. Share. Kudos.

People on Strava upload everything from dog walks to Olympic marathons. It's all kudos-worthy in our book.

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If you're active, Strava was made for you. Our mobile app and website enhance the experience of sport and connect millions of athletes from around the world. We're the social network for those who strive. Join us.

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Join for the tracking, stay for the community.

Open, tap, go.

Recording an activity with Strava is easy, and afterward you'll have a detailed activity map and tons of performance data.

A no BS network.

The Strava feed is full of inspiring activities, crazy adventures and interesting new routes - all the best athletic content, none of the junk posts you find on other social networks.

The ultimate athlete resource.

A running club in your neighborhood, content from your favorite bicycle maker, the best trail to catch the sunset, a fun new race, the city's toughest climb, a weekend training partner - whatever your next adventure, you'll find it on Strava.

More features, more fun. We strive to deliver an experience to match their enthusiasm.

Feature highlight: Beacon.

Share your real-time location during an activity with up to three safety contacts. Your loved ones get peace of mind. You get to forge ahead (or stop for a snack).

Here's how a Strava subscription takes your experience to the next level.

Track & Analyze

Learn about recording an activity on Strava and all the ways you can analyze your performance.

Share & Connect

Workout with friends, stay motivated, get inspired - our community is what separates Strava from the rest.

Explore & Compete

Discover your next goal with Strava segments, routes, maps, clubs, challenges and race courses.

If you're active, Strava was made for you. Our mobile app and website enhance the experience of sport and connect millions of athletes from around the world. We're the social network for those who strive. Join us.

Join for the tracking, stay for the community.

Open, tap, go.

Recording an activity with Strava is easy, and afterward you'll have a detailed activity map and tons of performance data.

A no BS network.

The Strava feed is full of inspiring activities, crazy adventures and interesting new routes - all the best athletic content, none of the junk posts you find on other social networks.

The ultimate athlete resource.

A running club in your neighborhood, content from your favorite bicycle maker, the best trail to catch the sunset, a fun new race, the city's toughest climb, a weekend training partner - whatever your next adventure, you'll find it on Strava.

More features, more fun. We strive to deliver an experience to match their enthusiasm.

Feature highlight: Beacon.

Share your real-time location during an activity with up to three safety contacts. Your loved ones get peace of mind. You get to forge ahead (or stop for a snack).

Here's how a Strava subscription takes your experience to the next level.

Track & Analyze

Learn about recording an activity on Strava and all the ways you can analyze your performance.

Share & Connect

Workout with friends, stay motivated, get inspired - our community is what separates Strava from the rest.

Explore & Compete

Discover your next goal with Strava segments, routes, maps, clubs, challenges and race courses.

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Strava | Running, Cycling & Hiking App - Train, Track & Share

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Strava connects millions of runners, cyclists, hikers, walkers and other active people through the sports they love - all on our mobile app and website.

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This article provides a great overview of the SAMR model and its relevance to integrating digital technology meaningfully in the classroom. I found the breakdown of each stage particularly helpful, especially the real-world examples that show how tasks can evolve with technology. I’ll be keeping this model in mind when planning future lessons and selecting digital tools.

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What is the SAMR model?

The SAMR model is a framework that orders strategies for classroom technology implementation into four stages:

In each stage of the SAMR model, the use of educational technology (EdTech) becomes increasingly sophisticated.

Substitution and augmentation strategies use EdTech to enhance learning and add value, whereas modification and redefinition stages harness EdTech to transform learning and make new things possible.
The effectiveness of any of these four strategies depends on when and how it is used.
Here's how you can harness each stage for more powerful classroom learning:

Substitution

This is the simplest stage, where EdTech is used as a direct substitute for traditional practices.

Substitution strategies can save you time and space by cutting back on laborious pen and paper tasks. Instead of printing out twenty-plus paper resources that clog the cupboard, you can use technology to manage resources with just a few clicks.

Substitution also provides a much more accessible introduction to technological soft skills than modification and redefinition. It's the perfect opportunity for students to get comfortable with new technology before you start to transform their learning.

Examples of substitution

having students type their work instead of handwriting it

using online quizzes and programs instead of pen and paper

uploading a worksheet in PDF for student access, as opposed to photocopying

using a digital interactive whiteboard as opposed to a traditional whiteboard and saving the results as a document.

Remember: Substitution strategies do not change the learning process or outcome. Ask yourself what you and your students will gain from the technology before implementing it. If it adds nothing but hassle, stick to pen and paper.

Augmentation

At the augmentation stage, technology adds something to the learning process beyond just convenience. It might give your students a clearer understanding of a complex topic or making it engaging in a way that traditional methods can't.

It also allows for the introduction of more independent and student-centric learning. By using technology as a source of information, students can start actively learning without requiring constant teacher-led instruction.

Examples of augmentation

Students give more informative and engaging oral presentations accompanied by a PowerPoint or Prezi containing multimedia elements.

Students use the internet to independently research a topic, as opposed to relying on teacher input.

Students use an EdTech program that gamifies curriculum content for student engagement and allows students to track progress in an accessible way.

Teacher instruction is supplemented with a video that clarifies a particularly hard to explain concept.

Modification

At the modification stage, technology is used to design interactive and dynamic tasks that go beyond the limitations of a traditional classroom.

For example, students can collaborate on shared documents, or work in large groups, allowing for seamless collaboration and knowledge sharing. This peer-to-peer work nurtures a more cooperative and dynamic class culture.

Technologically modified tasks also allow students to generate inspired and innovative work that isn't confined to paper. Some students will jump at the opportunity to get in front of a camera, while others will do anything to make it onto the global Mathletics leaderboard.

Examples of modification

Students produce podcasts summarising a topic, which can then be accessed by other students as a revision resource.

Students create an informative video presentation in place of a standard oral presentation. They can use their voice alongside a broader variety of creative multimodal components.

Students use a technological tool that makes an abstract concept visible in a hands-on, responsive way (e.g. voyaging on Google Earth to better understand measurement and geography).

Redefinition

The most sophisticated stage of SAMR, redefinition sees you using technology to make entirely new learning opportunities possible.

Redefining learning has the potential to connect learning with the real world and produce authentic outcomes. It also gives students strong technological soft skills such as digital collaboration, communication, technological literacy, and the ability to adapt to new systems and processes.

Most importantly, using technology to redefine learning in your classroom translates to vibrant and engaged students who embrace a growth mindset.

Examples of redefinition

connecting your students with other people around the world as part of the learning journey

having students publish their work online where it can be viewed by peers and the broader community

recording students as they deliver a presentation or practice a physical skill, then using this recording to prompt student reflection

experimenting with tasks that use extensive multimodal elements (e.g. producing documentaries or short films, webpages, print documents with creative layouts).

Remember, redefinition isn't the same as 'high tech'. A learning experience is redefined when it integrates technology seamlessly and meaningfully to open new doors for student learning - regardless of how sophisticated that technology might be.

In an English classroom, this might involve learning how to critically assess online media during web-based research. In mathematics, students might look at data represented through amazing visuals and get inspired to create their own.

Find your purpose

Starting with a purpose avoids the 'technology for technology's sake' that sometimes infiltrates the classroom.

Ask yourself:

What am I hoping to achieve by using this technology?

How will it make a difference to my students' learning?

Why is it preferable to not using technology?

How equipped are my students and I to use this technology?

How much time do I have to invest in making it work?

These simple questions can make it simpler to determine which stage of the SAMR model suits your needs. Remember that you don't always have to redefine your students' learning. A few simple technological additions to an already effective teaching strategy might be all you need to make a difference.

Using technology in the classroom sends a clear message to students. It shows them that you're connecting learning to the rapidly changing world outside the classroom walls, and you aren't afraid to adapt to a new challenge. Get creative with technology and you'll inspire as well as teach.

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The SAMR Model Explained (With 15 Practical Examples)

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What is the SAMR model and how does it apply to learning? Here's how you can harness each stage for more powerful classroom learning.

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The Universal Design for Learning Guidelines

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The Universal Design for Learning Guidelines

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I came across this graphic on another pre-service teacher’s Padlet and knew I had to add it to my own collection. I can already see its value in helping design lessons that are inclusive and responsive to all learners. It’s a great reminder of how much we can learn just by exploring what our peers are using in their own practice.

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Another resource I found from a fellow pre-service teacher a while back and have loved ever since!

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Classroom Management Tools & Resources - Google for Education

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Get started with Google Classroom, a central hub for tools and resources designed to help educators manage classrooms and enrich learning experiences.