Posted: November 3, 2021
Mental Fitness:
Take 10 slow, deep, mindful breaths
| Take time to do some light stretching | Get a good night’s sleep (eight to ten hours). | Drink about eight glasses of water a day
| Get out and help a family member with yard work |
Don’t forget about daily personal hygiene (Brushing teeth, combing hair, washing your face, etc.) | Spend time dancing to some of your favourite songs - like nobody is watching. | Listen/Explore a different type of music with which you are not familiar | Create a piece of art writing your name and using descriptive words describe yourself.
| Keep a gratitude journal – write 3 things daily that you are grateful for. |
Daydream about something you’d like to do or somewhere you’d like to be. | Get outside to sit, exercise or play in the fresh air and sunlight | Cook (or help cook) a healthy meal for your family | Work on a jigsaw puzzle with a family member
| Go for a walk out in the yard with a family member or a pet |
Disconnect - Go offline for an hour (or more). | Play a card or board game with a family member. | Make your bed when you get up in the morning. | Relax by listening to some calming music. | Practice Meditation and/or mindfulness |
Physical Fitness: We recommend the following resources to help you stay active at home a minimum of 30 minutes a day.
A few Ideas for outdoor Physical Activity (while social distancing and following public health guidelines): · Play catch or frisbee with a family member. · Play a game of hopscotch with a family member out in the driveway. · Play a game of Ladder Ball or Washer Toss. · You can create your own target game from items found around the house · Perform a series of balancing stunts: o Balance on one leg for 30-60 seconds. o Balance on one leg and close your eyes for 30-60 seconds. o Balance an object on your head for 30-60 seconds. o Perform a balance using one hand and one foot for 30-60 seconds. Physical Activity by the Day: · Mission Monday: Hold a plank while spelling your full name forwards and backwards. · Track Tuesday: Practice your sprinting skills. Designate a start and finish line and get someone to time you. How long does it take to cross the finish line? Try 5 times. Can you improve your time? · Wheelie Wednesday: Skateboard, Bike or Rollerblade in your driveway. · Target Thursday: Create your own washer toss game using 2 different size buckets or pots. Place the smaller object inside the larger one. Create a start line and use an underhand toss to try to throw a small object into the bucket. · Family Fun Friday: with your family, play a game of tag or capture the flag.
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A few ideas for indoor Physical Activity if you have access to internet:
· PE with Joe: https://www.youtube.com/user/thebodycoach1 New workout videos posted on YouTube each day Monday-Friday for everybody in the family – 30, 15 and 5 minute videos)
· BOKS Canada Kid-Friendly Home Workouts on Facebook Live every weekday at 1PM https://www.facebook.com/BOKSKidsCanada/ or archived on YouTube https://bit.ly/2Lfc2DE
· YGym Virtual Physical Activity: https://www.ymcahome.ca/ygym YGym isa free healthy community program for young people and families across Canada! YGym is instructed by YMCA certified fitness instructors and features content based on YMCA Canada's Health & Fitness Programs and Canada's Physical Activity Guidelines.
· GoNoodle: https://family.gonoodle.com GoNoodle engages kids with free movement and mindfulness videos created by child development experts. GoNoodle inspires kids to be active and mindful with a wide range of offerings that appeal to kids’ different ages, interests, skills, and abilities.
· The Fitness Marshall: https://bit.ly/3bkkZar Looking to stay active but not interested in “working out”. Look no further than The Fitness Marshall and his upbeat Kid-Friendly Dance Workout - Fun for the whole family.
· Yoga with Adrienne: https://bit.ly/2RJ2R27A library of free yoga videos ranging in length from 10 minutes to 45 minutes. This channel has videos for Beginners as well for those looking to work up a sweat (“Yoga for Weight Loss” or “Total Body Yoga”)
· Darebee:Fitness blueprints, no-equipment visual workouts, fitness programs and challenges, training and running tips, recipes and nutrition advice. o Choose from 1400+ workouts https://darebee.com/workouts o Follow a program https://darebee.com/programs o Try a 30-Day Challenge https://darebee.com/challenges
· Fitness Blender: youtube.com/user/FitnessBlender A YouTube channel with videos that range from yoga, warm ups, strength training and HITT routines. 600 free full-length workout videos & counting!
· Just Dance videos posted on YouTube https://bit.ly/36QTvd3 This channel is one of many where Just Dance videos are posted. |