by James Fischer on March 16, 2020
Digital
Learning
Made To
Reflect
Hello everyone!
I pray that this message finds you spiritually,
mentally, and physically healthy. With all the changes to our
normal routines, it is important to make sure you are eating,
sleeping, and exercising consistently. I would like you to
use this page as a resource and hopefully a motivation tool for the
next few weeks. I am asking that each student K-8 try to get
20 minutes of physical activity each day. There are
many ways to be active even with weather and space concerns.
I will list suggestions bellow on what to do as well as some fun
video links to simply follow along with. God's blessings and
happy health to your families!
Dance
https://www.youtube.com/watch?v=sHd2s_saYsQ&t=518s
Ball Skills Ideas
https://www.nspt4kids.com/therapy/the-developmental-benefits-of-practicing-ball-skills-with-your-child/
Outdoor Walk Scavenger Hunt!
https://chesapeakefamily.com/fun/fun-stuff-to-do/9921-head-out-on-a-neighborhood-scavenger-hunt
Physical Activity
Recommendations
Physical activity in children and
adolescents improves strength and endurance, builds healthy bones
and lean muscles, develops
motor skills and coordination, reduces fat,
and promotes emotional well-being (reduces feelings of
depression and anxiety). Activities should be
appropriate for their age and fun, as well as offer
variety.
The daily recommendation for physical activity
for children 6 years and older is at least 60 minutes per day.
Active play is the best exercise for younger children.
The types of physical activity should be
moderate to vigorous. Vigorous activity is activity that makes you
breathe hard and sweat. During vigorous activity, it would be
difficult to have a talk with someone. Some activities, such
as
bicycling, can be of moderate or vigorous
intensity, depending upon level of effort.
The 60 minutes does not need to be done all at
once. Physical activity can be broken down into shorter blocks of
time. For example, 20 minutes
walking to and from school, 10 minutes
jumping rope, and 30 minutes at the playground all add up to 60
minutes of physical activity. If your child is not active, start
from where you are and build from there.
Types of Sports and Activities for Children and
Teens (and Parents, Too!)
Aerobic Exercises
-
Use body's large muscle groups
-
Strengthen the heart and lungs
-
Examples of moderate-intensity aerobic exercises
include:
-
-
Examples of vigorous-intensity aerobic
activities include:
-
Muscle-Strengthening (or Resistance)
Activities
-
Work major muscle groups of the body (legs,
hips, back, abdomen, chest, shoulder, arms)
-
Examples of muscle-strengthening activities
include:
-
-
Games such as tug-of-war
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Push-ups or modified push-ups (with knees on the
floor)
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Resistance exercises using body weight or
resistance bands
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Rope or tree climbing
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Sit-ups (curl-ups or crunches)
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Swinging on playground equipment/bars
Bone-Strengthening (Weight-Bearing)
Activities
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Tone and build muscles and bone mass
-
Can be
aerobic exercises and muscle-strengthening
activities
-
Examples of bone-strengthening activities
include:
-
-
Basketball
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Hopping, skipping, jumping
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Gymnastics
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Jumping rope
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Running
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Tennis
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Volleyball
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Push-ups
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Resistance exercises using body weight or
resistance bands
About Strength Training
Strength training(or resistance
training) uses a resistance to increase an
individual's ability to exert force. It involves the use of weight
machines, free weights, bands or tubing, or the individual's own
body weight. This is not the same as Olympic
lifting, power lifting, or body building,
which are not recommended for children. Check with your child's
doctor before starting any strength training exercises.
Additional Information:
https://www.healthychildren.org/English/healthy-living/fitness/Pages/Energy-Out-Daily-Physical-Activity-Recommendations.aspx
https://www.youtube.com/watch?v=McD6_oOWs-M
https://www.youtube.com/watch?v=L_A_HjHZxfI
https://www.youtube.com/watch?v=sHd2s_saYsQ
St. Paul Lutheran School