Boyertown Area School District



552450046355-5715046355Fit at HomeBoyertown Wellness ChallengeWeek 6: 4/27 – 5/3Complete daily activity challenges (Yoga) Choose and complete an exercise video to help you progress toward a daily physical activity goal of 60 minutes of moderate to vigorous physical activityComplete daily journaling activity focused on developing social and emotional competenciesPhysical Activity Log:Use the activity log to track your progress. Remember, activity minutes add up. It’s OK to break your total activity into smaller chunks of movement.Week 6:DayActivity 1Daily ChallengeActivity 2Exercise VideoActivity 3Your ChoiceTotal(Goal: 60 minutes) Sample DayDaily Challenge10 MinsPLYOGA video30 MinsWalking20 mins60 minutesDay 1Day 2Day 3Day 4Day 5Day 6Day 7TotalDaily Activity Challenges:Complete each challenge. When finished, mark an X next to that day’s challenge. DayChallengeComplete?Sample DayThis week, we will focus on yoga. Remember to breathe deeply and hold each pose for 3-6 full breaths. Repeat multiple times a day. Pair the poses with a positive affirmation. XDay 1Mountain Pose: Stand with your arms relaxed at your sides with your palms faced outward in a gesture of openness. Stand tall, like a balloon is lifting you up.Affirmation: I am strongDay 2Warrior Pose: From mountain pose, step one foot back, slightly angling it outwards, bend your front knee, and bring your arms straight up towards the sky, and look up. Switch sides. Affirmation: I am braveDay 3Tree Pose: From mountain pose, transfer your weight to one side. Place the bottom of your left foot on the inside of your right thigh or shin (not the knee) and hold with your palms together at your chest. Switch sides. Affirmation: I am gracefulDay 4Cobra Pose: Lie on your tummy, lift your head and shoulders off ground, place palms flat next to your shoulders, and open your chest. Affirmation: I am confidentDay 5Cat-Cow Pose: On your hands and knees, tuck your chin into your chest and round your back. Then look up, open your chest, and arch your back. Repeat the Cat-Cow sequence a few times. Affirmation: I am proud of who I amDay 6Bridge Pose: Lie on your back with your knees bent and your feet flat on the ground. Rest your arms down alongside your body, tuck your chin into your chest, and lift up your hips to create a bridge. Affirmation: I appreciate myselfDay 7Create a yoga routine using the poses from this week. Exercise videos:Choose any of the following videos:PLYOGA is an interval training system that uses yoga as an active recovery for plyometric training. No equipment is needed, and it can be done by anyone. Try the PLYOGA Express PE 101: ’s H.Y.P.E. the breaks! Visit , Click on the “RESOURCES” link in the top menu. Use the Filter and Sort tools on the left of the window. Check “HYPE Breaking It Down” and “HYPE the Breaks Vol. 1” Click on and follow then along with one of the many videos.GoNoodle. Visit . Try any of the 100s of movement and mindfulness videos for kids.PE with Joe: Daily fun workout suitable for all ages, even adults can get involved.AHA Move More Together: Join AHA for live workouts of browse the website for great exercise at home resources.Y Inside Out: Find a workout that fits your needs. Includes LES MILLS of Y-Instructor led workouts.Safety Tips:Before you head out for a walk or bike ride, check out these safety tips:Practicing social distancing on trails: during Corona virus: to run safely: safety tips: ActivityThroughout this 1-week course you will complete journaling exercises on all of the odd-days. On the even days, you will use calming music to help you clear your mind and focus on your breathing.Day 1Write down the word “compassion”. Find a definition of compassion. What does compassion mean to you?Identify 2-3 ways to show compassion. Pick one act of compassion and complete it. (Ex. Give someone a hug) Day 2 - Breathe(Visit resources/mindful-beats/ for free music to use in this exercise)You’re going to practice breathing into your belly.Find a comfortable place to lay flat on your back. Place a light object (like a small book) on your belly. Close your eyes and focus on breathing. As you inhale and exhale, stay mindful of the position of the object. Is it moving?Focus on making the object move up when you inhale and down when you exhale. If the object falls off your belly, simply pick it up and place it back in position. Did you complete this breathing exercise?Yes or NoDay 3Trace your hand on a paper. In the fingers, write five compassion words. In the palm, draw what your favorite word for kindness looks like. Day 4 - BreatheSame as day 2 Did you complete this breathing exercise?Yes or NoDay 5Think of your favorite book, movie, or TV show; how do some of the characterscare for others in the story? Tell a family member or journal about it.Day 6 - BreatheSame as day 2 Did you complete this breathing exercise?Yes or NoDay 7Reflection: How has compassion shaped your words and actions this week? What acts of compassion did you use this week? How did they impact others around you? How did they make you feel?Week 6 notes/reflection: Do not forget to go back to to record the number of days you were successful and to access the logs for the following week.Email us at wellness@ with any question.Stay fit and well! ................
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