Physical Activity
Physical Activity Material/Options
While we are out of school, here are some links and activities you can do on your own. Please keep activite during this extended break. Outdoor activity is also a good choice, get out, take a walk, walk the dog.
Remember you should strive to be active for 60 minutes a day. Here are the recommendations for the Frequency and Intensity of the different types of activities:
Aerobic/Cardiorespiratory: 3-6 days per week, 30-60 minutes. This type of activity gets your heart beating and lungs working at a moderate pace that you can talk but not sing that is continuous.
Low Impact beginner/intermediate 30 min (exercises)
45 min Hollywood celeb trainer
Anaerobic: 2-3 days per week, 15-30 minutes: This type of activity gets the heart pounding and you can only say a few words before needing to take a breath. Examples: HITT (High Intensity Interval Training 30 sec hard with a 30 sec rest); Jump rope; running up and down the stairs; etc.
Muscle Fitness: 2-3 days per week: This type of activity strengthens and tones your muscles. Examples: Push ups /sit-ups/…; yoga, pilates, weights.
10 Minute Toning, 10 Minute Toning 3
10 minute Toning w/ partner 1 (or you can adapt), 10 Minute Toning w/ partner 2 (or you can adapt)
Strong - 30 min( motivating workout music to get you strong!!!)
Flexibility: 3-7 days per week: This type of activity lengthens out the muscles and loosens tight areas. Examples: yoga, activity stretches.
Exercises:
11 Kids exercise to lose belly fat
You can also go to youtube and find your own exercise video to workout too.
Health Reminders
With everything that is happening in our world today the seven health skills will help you get the correct information.
SEVEN HEALTH SKILLS:
Accessing Information
Analyzing Influences
Goal Setting
Decision Making
Interpersonal Communication
-Effective Listening
-Responding to the Emotions of Others
-Assertive Communication
-Asking Effective Questions
-Refusal Skills
-Negotiation
-Collaboration
Self Management
We have been exploring skills that will help you in many ways. However, these skills transfer
which means that you can use them in other aspects of our lives. In fact, they are critical for our daily lives right now. Knowing the correct information with all the false news today could save a life.
As you go through your daily routine and lives remember to review the health skills to help you make the right choices.
Can you answer the following questions?
-Which of the seven skills do you think is most important to people in general right now?
-When researching sources of information, how will you find ones that are accurate for you to stay
healthy?
-Can you identify a variety of influences both external and internal to help you make your decisions?
-What are some ways you might use these Interpersonal Communication skills of Listening and
Responding to the emotions of others?
-When do you see collaboration and/or negotiation being used among your friends or other peers or family members? What are the benefits?
-How do you think self-awareness benefits you and your family members at home?
-What do you think is the most significant unhealthy physical activity habit teens have?
-Why do you think many teens ignore the recommendations regarding nutrition and physical activity?
-What do you think motivates people to work towards improving their nutrition and physical activity?