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?Physical Activity LogUse the activity log to track your progress. Remember, activity minutes add up. It’s okay to break your total activity into smaller chunks of movement.Week 1: DayActivity 1Activity 2Activity 3TotalSample DayDaily Challenge15 MinsTabata15 MinsWalk with Family 30 minutes60 minutesDay 1Day 2Day 3Day 4Day 5Day 6Day 7Week 2:DayActivity 1Activity 2Activity 3TotalSample DayDaily Challenge15 MinsTabata15 MinsWalk with Family 30 minutes60 minutesDay 1Day 2Day 3Day 4Day 5Day 6Day 7Journaling ExercisesThroughout this 2-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 a list of 5 things you can do to help your family around the house every day to make life go smoothly.If you were stranded on a desert island, what three items would you want to have with you?Day 2 Now 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 3During this time of Shelter in Place there are several members of family that you cannot spend time with (siblings,grandparents, aunts, uncles, cousins, godparents). List three ways you can be helpful without being in contact.Pick one family member who does not live with you. Write three statements as to why they are important to your life. Day 4 Now Breathe(Visit resources/mindful-beats/ for free music to use in this exercise)It’s time 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 5: Please watch this video takes 21 days to develop a habit. We can use this time to develop healthy and productive habits. List 3 behaviors that you can begin today that will help you develop a good habit.Right now, the people that we care about need to feel our love and appreciation. Write a short note to someone who has supported you. Let them know that you’re thinking about them and that you are grateful they are a part of your life.Day 6 Now Breathe(Visit resources/mindful-beats/ for free music to use in this exercise)It’s time 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 7With the “Safer at Home” restrictions, what 3 things do you miss the most?With the “Safer at Home” restrictions, try to list 3 positive things about having to stay home.Day 8 Now Breathe(Visit resources/mindful-beats/ for free music to use in this exercise)It’s time 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 9: Please watch this video a list of words or phrases that can help describe your emotions and how you feel about this extended time out of school.We often lean on our friends, teachers, and family members when we feel stressed, scared, or confused. But it’s also important to practice safe social distancing. Think about friend and family members who might need to lean on you now. List 3 things you can do to support friends and family while also practicing safe social distancing.Day 10 Now Breathe(Visit resources/mindful-beats/ for free music to use in this exercise)It’s time to focus on our breathing without using a moving object.Find a comfortable place to lay flat on your back.Close your eyes and focus on breathing.As thoughts come into your mind – let them come and go. Bring your focus back to your breathing as you inhale, and then clear your mind as you exhale.Did you complete this breathing exercise?Yes or NoDay 11While at home during Shelter in Place, research a place you and your family can go once the quarantine is over.List five activities you and your family can do together at the location researched above.Day 12 Now Breathe(Visit resources/mindful-beats/ for free music to use in this exercise)It’s time to focus on our breathing without using a moving object.Find a comfortable place to lay flat on your back.Close your eyes and focus on breathing.As thoughts come into your mind – let them come and go. Bring your focus back to your breathing as you inhale, and then clear your mind as you exhale.Did you complete this breathing exercise?Yes or NoDay 13When the “Safer at Home” restrictions are lifted, list the first 3 places you want to visit.List your family members. Next to each name, list something you admire about them.Day 14 Now Breathe(Visit resources/mindful-beats/ for free music to use in this exercise)It’s time to focus on our breathing without using a moving object.Find a comfortable place to lay flat on your back.Close your eyes and focus on breathing.As thoughts come into your mind – let them come and go. Bring your focus back to your breathing as you inhale, and then clear your mind as you exhale.Did you complete this breathing exercise?Yes or No ................
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