For your Physical section, you need to do the equivalent of an hour a week for the period required. If it is less frequent, check with your leader whether that will work.
You should choose something that is not in the Skills category. Some examples are: team games; dance; individual sports like tennis or judo; cycling; keep fit … You should aim to improve your performance.
You can’t count something you have to do at school or work, but you can count sports if you are putting in at least an hour a week of your own time (so Saturday games, training etc).
The Assessor can’t be a family member. For some activities it is obvious – your coach or judo teacher, for instance. For others, look for somebody who knows about the activity and can check your progress and support you before writing the final report. If doing cycling or keep fit, make a log of your activities – apps like Strava are good for recording cycling and running.
What activities count (from the DofE website)
For your physical activity you need to choose any sport, dance or fitness activity – in short, anything that requires a sustained level of energy and physical activity. For example, playing a sport regularly and showing personal improvement would count. However, learning to be a coach in the same sport would be a Skills section activity, whilst being a volunteer coach counts for the Volunteering section.