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552450046355-5715046355Fit at HomeBoyertown Wellness ChallengeWeek 5: 4/20 – 4/26Complete daily activity challenges 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 5: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 DayHow many jumping jacks can you do in 15 minutes? Do your jacks in sets of 25 with a break in between.XDay 1A Quarter’s Worth: How much is a quarter worth? Complete 25 of the following: Skip, Jump, Lift Knees, Walk Backwards Day 2Dance: Put your favorite song on and make up a dance. Day 3Read and Move: Pick a book or an article to read and select an “action word” (such as go, have…) that will be repeated often. When the “action word” is read stand up and sit down.Day 4Pretend challenge: pretend for 10 seconds each: sit in a beach chair, swim in the waves, lift a bucket full of sand and set it back down, play your favorite beach game. Repeat 4 times.Day 5Crabby Clean Up: Tidy up while walking like a crab! Carry items on your belly across the room to put them away.Day 6Flexible Alphabet: Can you make your body look like every letter in the alphabet?Day 7Crazy 8’s: Complete: 8 jumping jacks, 8 silly shakes (just shake as silly as you can), 8 high knees, 8 scissor jumps 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 “gratitude”. Find a definition of gratitude and doodle things that show acts of gratitude. Identify 1-3 people you are grateful for. Explain why you are grateful for them. 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 3Imagine that today is a new holiday focused on gratitude. What is the new holiday called?What happens throughout the day for participants to show gratitude?Day 4 - BreatheSame as day 2 Did you complete this breathing exercise?Yes or NoDay 5Write down 1-3 things that you like about yourself. Explain why you are thankful for these characteristics.Day 6 - BreatheSame as day 2 Did you complete this breathing exercise?Yes or NoDay 7What are you grateful for this week? Why? How does it feel to express gratitude for those things?Week 5 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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