While you’re at home its important to keep yourself active, that in turn will burn off calories and keep a healthy mind (endorphins). There are so many benefits to keeping your body fit :
– Boosting your self esteem and brain power
– Reducing level of stress and allowing your brain to switch off at bedtimes
– Increased energy and allowing your body to burn off calories
Each day, challenge yourself and tweet Mr Glass or post your activities in Seesaw. I would like to challenge you and your family to a minimum of 10 minutes movement per hour. Be creative, use the grids provided as well as your knowledge and experiences from P.E. and other areas to assist with your ‘Movement Challenge’. Hula-hoop, run up and down the hallway, dance, do the dishes, draw, you decide….
– Improved level of fitness and skill set
Lets get active with Joe Wicks every morning he is live at 9am, Make sure you have a suitable space and water bottle. Log on at 8:50am https://www.youtube.com/results?search_query=joe+wicks+pe+lesson .Wait on the session starting at 9:00am. During this time you can stretch and take your pulse prior to the start.
Can you do this every day for the whole 3 weeks that we are in the HOUSE! How many days in a row can you exercise with Joe?
I have sent out and posted home learning grids, but here are other ideas that you can also be doing from Early (Nursery) – Second (Primary 7) Level.
How many challenges can you complete in a week? Remember Mr Glass’s P.E. Grid as well. I would also like to create the QPS Pupils P.E. Grid so please share your ideas so I can create in 3 weeks.
Here is now a few other game ideas that you can be doing with the family. This was inspired by Heather in P7 through her Game of Life fitness board game idea. I would also like you to think of other games, from creating your own mini crazy putting course around the house, to dance and toilet roll challenges. Lets get involved and stay active.
We can always play fitness bingo as well. Complete each bingo exercise for _________________ seconds, you decide. Cross out the exercise on your sheet after the timer stops. Call BINGO for a horizontal, vertical line or 4 corners. I have attached a few ideas to keep you going.
Outdoor Learning & Stretching
This is now restricted to the garden and therefore I would like you to be creative. Can you actually achieve 10000 steps a day? For your information a man in France managed to run a marathon on his balcony whilst in lockdown, so anything is possible! Think about non sport based exercises like taking out the rubbish, sorting out the recycling, mowing the grass…
– Couch to 5k
– Listen and walk or dance to your own playlist or podcast
– Skipping, swing ball, trampoline, spin bike…
Mental Wellbeing & Daily Mindfulness
10 minutes per day, to clear your mind, relax your body and focus on your breath, helping you be present and in the moment. Think about a 2 minute story where you get comfortable on the floor and close your eyes. Slowly breathe deeply in and out looking to inhale and exhale for 5 seconds each, very calmly and quietly. Select someone in your family to talk softly about a family holiday which resulted in you having lots of fun and being very tired, an example of playing in the pool and then lying on a sun lounger with the sun beating down. Then get your family member to talk about a favourite meal being prepared and cooked and all the lovely smells and feeling really full. Now get your family member to talk about reading a favourite book or listening to a favourite track and then falling off to sleep and allowing your own imagination to dream and slowly fall asleep. Let there be no talking for the last 30seconds and then your family member, slowly asks you to sit up with eyes close, then slowly open your eyes. This would be a good time to stretch and share your dream if it relevant.
Mindfullness E-Book are easy to get, watching Joe wicks will also help. Think about headspace mediation- Training the monkey mind. Brilliant things happen in calm minds (1min) and using relaxing music when falling asleep or in your 10 minutes of mindfulness each day.
Sleep – Rest is also important to our physical health… GET A FULL NIGHT’S REST WHENEVER POSSIBLE. While the amount of sleep each person needs varies, most people need 7-9 hours to feel fully rested and this should be in one large chunk, rather than smaller naps (segments). While this may not be possible every night, try to slep a full night whenever you get the chance.
TOP TIPS – stick to a schedule. Keeping sleep times similar from day to day can greatly improve your chances of getting a good night’s sleep. UNDERSTAND THAT LACK OF SLEEP CAN HAVE A MASSIVE IMPACT ON YOUR DAILY LIFE! Avoid all-nighters or late nights. While you may feel like you want to watch your favourite shows or play against your friends online not getting enough sleep can impair your ability to concentrate the next day, so make sure you get the right amount of sleep wherever possible.
Create a Bedtime Routine – If you have trouble falling asleep at night, work with your family to try and create a routine that works for you. REMEMBER EVERYONE IS DIFFERENT AND UNIQUE! Creating a routine will let your mind and body know that bedtime is approaching and that it should get into sleep mode. After a few weeks of practice this should start to work and you will hopefully see an improvement.
Fuel before bed is not a great idea! Avoid caffeine and eating and drinking just before bed. It will unsettle your body. Certain food sources can also impact upon your nights sleep, whilst others can impact upon your health and physical appearance. 2 hours before bed is a good rule of thumb if possible, although taking a glass of water to bed to stay hydrated is also advantageous.
Make sure to keep hydrated as you go through out the day and top up with your fuel source. An idea would be that everyone has their own water bottle and snack box in house to start to self regulate your intake of food source whilst replenishing using your own bottle.
Nutrition – Eat breakfast as this is the most important meal of the day and eat at an appropriate time. Start your day off with a good meal when you get up. Think about taking turns to make breakfast each day to ease the pressures on others. Whether you’re rolling out bed or up and ready to go , start your day with a balanced, healthy meal
Learn proper portion size, I will post a video with regards the healthy plate and what type of food sources we could be trying more. To avoid eating too much of even the healthiest foods, keep a track of how much your eating. Numeracy and literacy challenge, create a food diary and work out portion/percentage of food intake your having over 3 days. For most people, meat servings should be about the size of a deck of cards and other servings mary vary with type of food.
Keep healthy snacks around. Its easy to eat healthily if you stock up (if it’s possible!) with fruits and other healthy snacks. You’ll be more likely to reach for these as keep junk food out of reach. This will set you up well for each day. HYDRATION – this is so important and water or diluting juice would be a great choice, this can boost your focus and concentration. It can also improve your healthy and reduce sore heads, sign of dehydration. A good test is your pee colour DON’T TOUCH IT just look. The yellower that it is then more dehydrated you are, therefore clear is excellent.
DAILY GOAL SETTING – What will you do today? Tray and have a daily plan with yourself and the family.
Academic goals – keeping in touch with your teacher through SeeSaw and achieving their tasks and stretching yourself with others if possible.
Social goals – Check in with your friends online or over the garden fence as long as your being safe and responsible. Make sure and talk to your family and classmates. Ask them how their day is and take it from there…
Movement goals – Complete one of the workouts in the grids or create your very own or research a homework or activity – please share.
Physical Activity – use resources that I’ve shared or that you have researched yourself. We still want to keep learning on our skills and techniques. Therefore look at the picture above a choose a significant aspect of learning you have developed/worked on and describe;
Look at additional challenges such as Bear Grills – The Greatest outdoors, Uno Fitness can be found on YouTube, #Toiletroll challenge, Jenga Fitness, Dance Alone or Together.
How you used the SAoL? What were your strengths? What challenges did you face? How could you improve the quality? Ask a family member to help you with this if needed.
My Challenge was to create some P.E. Video clips for you and please see Part 1 below. My challenge to you is to create our very own QPS craze like #Toiletroll challenge. Lets see what we can come up with.