Distance Learning: Physical Education at Home
Physical activity is a very important component of your overall health. While you are at home, it is important to continue to exercise regularly. In school, you have PE twice a week for 40 minutes, but that doesn't mean your physical activity should stop there! Everyday should include moderate to vigorous activity for at least 60 minutes!
Moderate to vigorous means medium to full effort...you should be sweaty, feel your heart beating faster and your breathing should speed up!
Your body needs fresh air and sunshine, too. Playing outside with your family, shooting hoops, jumping rope, bike riding, and walking your dog are all great ways to get outdoors and get in some exercise!
There are so many things you can do to stay fit at home; below is a list of activities to consider. It is up to YOU to move your body. We would love to hear and see what you are doing to keep fit at home. Have a parent or guardian email us pictures and videos. Each week we will update/add a variety of activities and exercises that can be done at home, so check back often and check in with us- we can't wait to hear from you! We are working on getting our Google Classrooms up and running, we are all new to distance learning, so please keep checking!
1. A Wake-up Routine
Choose 3-4 exercises, such as jumping jacks, sit ups, burpees, push-ups, toe touches, arm circles. Do 10 of each exercise right when you get out of bed in the morning. Repeat this routine one to two times. As it gets easier, add more exercises or do more of each!
Keeping a checklist on your nightstand or bedroom door will help you stay on track! (printable exercise log on right)
Get a parent's permission to access an online Yoga program for kids. Cosmic Kids Yoga on YouTube is a fun one, we even use it in school. Your parents can also find yoga programs through On Demand or other streaming services they may have.
3. Stair Climbing (NOT RUNNING)
A. Set a timer for 2 minutes. Step up, step down, step up, step down- count how many times you can do this on your bottom step before the timer runs out. Repeat, trying to beat your score.
B. Start a timer- see how long you can last- step up, step down, step up, step down.
Challenge family members. Keep a chart to see your improvement each day!
Ask an adult in your house to take a walk outside with you. You don't even need to leave your yard! Walk (or jog) laps around you backyard, or up and down the driveway. Start with 15 minutes, increase a few minutes each day. Remember, just like when we walk in the gym at school, walk with a 'purpose' as if you have somewhere to be, not a slow Sunday stroll! Elbows in, arms bent and thumbs on top of your fists- pump those arms! Check your heart rate as you go, I bet it increases!
5. Be Creative! Make up a Dance
Choose your favorite song and create a dance. Write down the moves and practice them! Once you have mastered the routine, perform for your family and/or TEACH it to them! Or simply turn on some music and have a dance party!
Creating an exercise journal or keeping a 'workout' calendar will allow you to track your time and physical activity. It will also help you see your progress as you become stronger, increase flexibility, improve balance and coordination! If you want to learn more about these fitness concepts and how your body works, ask a parent to log onto our district's Brain Pop Jr. link! There are great videos for you to learn more about what makes you YOU!
Links for Parents and Guardians:
PE Central Lesson ideas and activities by age, sport, skill level.
OpenPhysEd -this is one of my favorite sites to go to for ideas for activities, exercises and skill development. This is the link to the 'activity at home' pages, but browse through other areas, too- it is an awesome resource!
Cosmic Kids Yoga
American Heart Association, info on physical activity for children
AHA Daily tips to keep families active