Always Important!

To promote physical health, it is important to exercise each day. Physical activity ideas include taking a nature walk, playing a sport, jumping rope, lifting weights, swimming, running, hula hooping, shooting hoops, yoga/stretching, playing tag, and dancing around the house. Aim for at least 30 minutes, even if you have to break it up in 2- fifteen minute chunks. Physical activity is proven to boost mood, help regulate strong emotions, reduce physical ailments and more. 

Activities and Games

Some ideas to try with friends, family, or alone. 

1. Nature Scavenger Hunt 

2. Nature Hike

3. Swimming, Biking, Tennis, Basketball, Baseball

4. Run a race to raise money for a good cause 

5. *For young kids: hopscotch, Red Light Green Light, Four Square, or visit a playground  

6. Jump rope 

7. Bowling

8. Backyard obstacle course 

9. Jump on a trampoline

10. Family Track and Field Day (set up your own "hurdles", baton pass, discuss throw, etc.) 

11. Ultimate Frisbee or Disc Golf 

12. Dance party

13. Gymnastics 

14. Tree Climbing 

15. Race to build the coolest fort 

16. Roller blade

17. Skateboard 

18. Jumping Jacks (try to see how many jumping jacks you can do in 1 minute, 2 minutes, for as long as you can without stopping) 

19. Simon Says with physical activities (push ups, squats, crab walk...) 

20. Cook together 

21. Yoga/Stretching 

Great Indoor Activities  for Movement 

 (from nextcomesL)  

• Exercise as a family in the evenings

• Draw targets on a large chalk board or whiteboard and try to hit the targets with NERF guns 

• Play alphabet Simon Says

• Grab an exercise ball and try one of these 8 gross motor activities

• Create cardboard box hurdles, a parachute using a bedsheet, or one of these other 8 gross motor activities that use everyday objects

• Try this arrow jumping game

• Use a foam alphabet or number mat to make a quick & easy hopscotch game

• Grab a pool noodle and try balancing on it like it's a balance beam

• Do some animal walks

• Do a Go Noodle body break

• Watch a Cosmic Kids Yoga video on YouTube (they have tons of fun themed ones!)

• Try ABC themed movement and exercise ideas (see the link below)

• Make a DIY crash pad using all the fluffy stuff you've got kicking around the house

What we eat affects how we think, feel and act. Foods high in fat and loaded with sugars tend to make our bodies feel sluggish and our brains foggy. *Our food and drink is the 'fuel' of the brain. "Your brain can be damaged if you ingest anything other than premium fuel. If substances from “low-premium” fuel (such as what you get from processed or refined foods) get to the brain, it has little ability to get rid of them. Diets high in refined sugars, for example, are harmful to the brain."  

 Make sure to start the day off by eating a healthy breakfast whenever possible. Look for whole grains, fruits (fresh or packed in natural juice), fresh/frozen/canned veggies, and lean meats. Limit soda, high calorie/sugar snacks and treats, red meats, and some dairy. Drink lots of water! 

It is always a good idea to talk to your doctor or child's pediatrician about the best diet for their health. Research shows that the healthier we eat, the less physical, mental and behavioral problems we will see out of ourselves and our children. 

Avoid negative health choices such as smoking, skipping breakfast, and eating a lot of fried food/fast food. 

*article from Harvard. https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626 

**A cookbook recommendation:  Adventures in Veggieland: Help Your Kids Learn to Love Vegetables by Melanie Potock, MA, CCC-SLP. This is a great resource to help get kids excited about simple cooking and eating those healthy veggies. 

https://www.amazon.com/Adventures-Veggieland-Vegetables_with-Activities-Recipes/dp/1615194061 

How Sleep Affects Mental Health

(From Harvard University) 

Every 90 minutes, a normal sleeper cycles between two major categories of sleep — although the length of time spent in one or the other changes as sleep progresses.

During "quiet" sleep, a person progresses through four stages of increasingly deep sleep. Body temperature drops, muscles relax, and heart rate and breathing slow. The deepest stage of quiet sleep produces physiological changes that help boost immune system functioning.

The other sleep category, REM (rapid eye movement) sleep, is the period when people dream. Body temperature, blood pressure, heart rate, and breathing increase to levels measured when people are awake. Studies report that REM sleep enhances learning and memory, and contributes to emotional health — in complex ways.

Although scientists are still trying to tease apart all the mechanisms, they've discovered that sleep disruption — which affects levels of neurotransmitters and stress hormones, among other things — wreaks havoc in the brain, impairing thinking and emotional regulation. 

Healthy Sleep Habits 

Aim for 7-9 hours of restful sleep each night by trying the following:

1. Got to bed and wake up at the same time each day.

2. Avoid eating or drinking caffeinated drinks 2 hours before going to sleep. 

3. Keep the temperature comfortable and the room dark (a small night light is okay).  

4. Try relaxing by journaling, listening to music, meditation/prayer,  yoga or taking a soothing bath.  

5. Avoiding electronics and physical exercise at least 1 hour before going to bed helps the brain and body relax and prepare for sleep. 

6. See your primary health care provider if you have trouble falling asleep or staying asleep for 3 or more weeks in a row. 

Safe Sleep for Infants

Always place your baby on his/her back to sleep and nap.

Do not have any blankets, soft toys, crib bumpers, or pillows in the crib while your baby is sleeping. 

Your baby should not sleep in an adult bed with others, on a couch, or anywhere your baby could get hurt. 

Do not let anyone smoke around your baby. 

Stress is...

Stress is the body's reaction to any change that requires an adjustment or response. The body reacts to these changes with physical, mental, and emotional responses. Stress is a normal part of life. You can experience stress from your environment, your body, and your thoughts (cleavelandclinic.org) 

25 Ways to Tackle Stress:

1. Take a Walk or other physical activity 

2. Meditate/Pray

3. Yoga/Breath Work (breath in and out slowly, count 4 beats on inhale and 4 beats on exhale). 

4. Journal/Create art 

5. Talk to a loved one

6. Read 

7. Volunteer/Help others 

8. Laugh/Tell Jokes/Watch a funny movie  

9. Sing and Dance 

10. Go on a nature hike 

11. Start a gratitude jar (fill out slips of things you are grateful for. Fill up the jar. Each day pull out 3 slips to read and remember what is positive in your life). 

12. Identify the cause of stress and make a plan to help get rid of the root cause. *Goal setting

13. Talk to a counselor/therapist/medical professional 

14. Visualize your "happy place".  Imagine a perfect day in your perfect place. What does it look like? Feel like? Smell like? Sound like? 

15. Listen to music 

16. Eat healthy. What we put in our bodies affects our minds. Drink plenty of water. 

17. Plant a garden/take care of a plant

18. Meet with friends/socialize 

19. Get enough quality sleep

20. Build/fix/create something with your hands. 

21. Cook for someone

22. Play a game

23. Unplug. Step away from electronics and enjoy some fresh air or time on a non-electronic hobby.

24. Positive Self-Talk. Talk kindly to yourself. Stand in front of the mirror and state 3 things you like/love about yourself. Do this everyday to create a positive habit. 

25. Organize your space. When clutter builds up it can make our mind and body feel as if we are living in chaos. Being organized also helps us prepare for tasks such as turning in school work on time or finishing household chores in a timely manner. 

The What and the Why

A goal is the end toward which effort is directed (Dictionary definition). A goal may be short-term such as "I need to go to the grocery store and clean the house before the grandparents come over for dinner." Or it can be long-term: "I am going to run the Light the Night 5K in 3 months ." 

Having personal, professional and academic goals are important. When we set goals, we have something concrete to set our sights on and work towards. Without goals, our direction is aimless and we can miss out on achieving at our potential. Whether you want to set academic, personal health and finance, or promotion goals, it is essential to create them in with a method which gives the best chance for success. 

Goal Setting the SMART Way

SMART goals is one of the ways that you can create meaningful, working goals. The acronym SMART stands for:

S-specific. Make the goal detailed and narrow. Too broad of a goal makes it hard to reach.

M-measurable. It can be measured in a concrete way, not abstract. There is evidence to show progress. 

A-attainable. Is this something you can do with little to no limitations. If you don't have access to tools/resources necessary to complete a goal then it is not attainable and the goal needs to be reworked. 

R-relevant. It is important to you and you believe in it. It will positively impact your life once you start. The goal should align with your values and beliefs. 

T-time based. Set a  realistic time frame for completing the goal. This helps support motivation and success. 

An example of a SMART Goal and reasoning for drinking water. 

I will drink 60 oz of water each day for  September 1st-7th. I will use my favorite water bottle and carry it around with me. I can drink from bottled water, the drinking fountain, or use my water purifier jug. This is relevant to me because drinking enough water will help me feel good, help my skin glow, and I won't be thirsty. 

Getting Started 

Have you ever noticed yourself feeling stressed or anxious when you face a bunch of clutter each day? Or your nerves are on edge because you can't find your science project to turn in and it's worth 50% of your grade? 

In the midst of chaos our brains and bodies tend to rebel. It is harder to think, we may feel more tense, anxious or upset, and learning is not fun for anyone. 

Tips and Tricks

Here are some tips and tricks for organizing the home in order to better provide for academic and personal/social health and wellness.

1. Put things away right after you use them. When too many 'things' pile up, it may feel too overwhelming to handle. Instead, its quick and easy to clear just a few items. 

2. Have a set bin/drawer/place for all items. This way everything has a 'home' and can be easily sorted, put away, or found.

3. Get ready for school the night before. Have the backpack already packed, schools clothes laid out, and lunch made (if you pack). If you are learning virtually, have your school supplies ready in their spots and the table/desk/work space clean and clear. 

4. If you don't have storage bins, you can use plastic bags, egg cartons, or empty  tissue boxes to store small-to-medium items. 

5. Don't beat your self up if things get messy. Remind yourself that life is chaotic and messy sometimes. Take a few deep breaths then start again. If you can clean/organize as a team that helps too. 

6. Label personal items before school starts. That way if they get misplaced at school it is easier to figure out whose items are whose. 

7. Use a timer. If clean-up, morning routine, or getting ready for bed is a struggle, use a timer. Pick a set amount of time for each task to be completed. Reward yourself with positive praise (or item for young ones) for getting finished before the timer goes off.