Mindfulness & Physical Activity
May Elementary Challenge Calendar (may be more suitable for primary students) Mindfulness & Physical Activity
May Secondary Challenge Calendar (may be more challenging for intermediate students) |
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Learn to Run Program & Virtual Nighthawk 1/5/10K Fun Run
Hello Nighthawks and Friends! Things are definitely looking different with the challenges surrounding the Covid-19 pandemic, but that does not mean we can't keep up some of our great Nighthawk traditions! They only need to look a little different! So to finish out the school year we are challenging all the Nighthawks and their families to complete the 8 week Learn to Run program! Please see the attached PDF file for a copy of the program! (Sorry for the quality!) You will be responsible for 3 walk/run training sessions a week with other aerobic physical activities recommended on the other days. Please remember to practice social distancing when participating in this program and choose socially safe activities on the other days. The program has recommended days but you can choose your own schedule that fits your timetable, you only need to make sure to complete the 3 training sessions a week. If you have any questions about the program, please email me at [email protected] so I can help!
You can also keep track of your walk/run training and how you felt by making a short note in the small space below the training schedule for that day. Have fun and invite other family members to participate with you! More the merrier!
Our run program will end with a virtual run on the weekend of June 26, 27 or 28. You can choose the date and time to complete a 1/5/10 Km Fun Walk/Run race! The race will be done on your own or with a family member(s). Then you will be able to email or post your time on my blog to share your accomplishment and reaching the end of your goal!
Have fun, stay healthy and be active!
You can also keep track of your walk/run training and how you felt by making a short note in the small space below the training schedule for that day. Have fun and invite other family members to participate with you! More the merrier!
Our run program will end with a virtual run on the weekend of June 26, 27 or 28. You can choose the date and time to complete a 1/5/10 Km Fun Walk/Run race! The race will be done on your own or with a family member(s). Then you will be able to email or post your time on my blog to share your accomplishment and reaching the end of your goal!
Have fun, stay healthy and be active!
learn_to_run_8_week_program_spring_2019.pdf | |
File Size: | 4820 kb |
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April Fitness Challenge Calendar
fitness-challenge-calendar-april-2020.pdf | |
File Size: | 272 kb |
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Climb Mount Everest Challenge!
Mount Everest is the highest mountain on Earth at 8 848 m (29 029 ft) above sea level! It is estimated it will take 58 070 steps to climb it!
Mrs. Chase's and my challenge to you, is to see how long it will take you to complete 58 070 steps to climb Mt. Everest?
Some ways to count your steps is to use a phone app, pedometer, or a smart watch. You could also count the number of steps in your house and spend a certain amount of time each day walking up and down them. Count how many times you go up and down and multiply that by the number of steps. You could go outside and climb a hill or even use the stairs at our school! Just remember to keep your distance from other people when enjoying exercising outside!
If you would like to, please submit your number of steps, how long you took to complete them and a picture or video to either Mrs. Chase at [email protected] or Mr. Miller at [email protected]. We will find a way to share your accomplishments with other Nighthawks and challenge finishers. We are looking forward to hearing from you!
Remember to have fun, be safe and stay active!
Mount Everest is the highest mountain on Earth at 8 848 m (29 029 ft) above sea level! It is estimated it will take 58 070 steps to climb it!
Mrs. Chase's and my challenge to you, is to see how long it will take you to complete 58 070 steps to climb Mt. Everest?
Some ways to count your steps is to use a phone app, pedometer, or a smart watch. You could also count the number of steps in your house and spend a certain amount of time each day walking up and down them. Count how many times you go up and down and multiply that by the number of steps. You could go outside and climb a hill or even use the stairs at our school! Just remember to keep your distance from other people when enjoying exercising outside!
If you would like to, please submit your number of steps, how long you took to complete them and a picture or video to either Mrs. Chase at [email protected] or Mr. Miller at [email protected]. We will find a way to share your accomplishments with other Nighthawks and challenge finishers. We are looking forward to hearing from you!
Remember to have fun, be safe and stay active!
Wellness Habits Record Challenge H.E.N.S
HENS is an acronym that I borrowed from the Springs & Spirals youth leadership and personal development program that can be found in Osoyoos and the South Okanagan. More information on this program can be found on FaceBook.
An acronym is a word where each letter represents another word. HENS = Hydration, Exercise, Nutrition & Sleep. These four attributes or things form an important part of our overall wellness and have a dramatic impact on our mental health.
Hydration - Recommended a minimum of 4-6 servings of water each day. A serving is 250ml or 1 cup. Picture a water bottle which would be equal to about 2 - servings of water. Your goal would to drink at least 2 to 3 complete bottles each day. Remember that the best choice of liquid for hydration is water. Other liquids like milk are healthy too, but fall under the nutrition part of the Canada Food Guide. Remember, sugary drinks are ok in limited amounts and should be drank in moderation.
Exercise - Recommended a minimum of 60 minutes of physical activity each day. Sixty minutes is a minimum and more physical activity each day is encourage! Remember that physical activity can be done in smaller amounts of time as it all adds up to your total amount of exercise in a day! Try to choose activities that are moderate to vigorous in intensity. This means that your breathing and heart rate are up. You can use the 'talk test' to check how hard you are working. Moderate activity is you are able to talk but it is difficult. Vigorous activity is you are only able to talk in short burst or not at all.
Nutrition - Recommends following the Canada Food Guide for the recommended amount of servings each day. Please go to the nutrition tab under wellness for a copy of the Canada Food Guide. However, when you put food on your plate for a meal we can use simple fractions to make sure we are making healthy choices for our food to eat. Half of your plate should be covered with fruits and/or vegetables. A quarter of your plate should have food from the protein group and the other quarter should have food from the carbohydrates.
Sleep - It is recommended that children between 5-13 years old have 10-11 hours of sleep each night. Sleep is important so we can wake up rested and ready to take on our day with enough physical energy and mental focus. During sleep our bodies repair and grow stronger from the exercise we completed during the day. Sleep is also essential for growing bodies and brain development in children and teenagers.
Please download the file below for an easy chart to help you keep track of your wellness habits. Purpose and instructions for the chart can be found on the second page.
An acronym is a word where each letter represents another word. HENS = Hydration, Exercise, Nutrition & Sleep. These four attributes or things form an important part of our overall wellness and have a dramatic impact on our mental health.
Hydration - Recommended a minimum of 4-6 servings of water each day. A serving is 250ml or 1 cup. Picture a water bottle which would be equal to about 2 - servings of water. Your goal would to drink at least 2 to 3 complete bottles each day. Remember that the best choice of liquid for hydration is water. Other liquids like milk are healthy too, but fall under the nutrition part of the Canada Food Guide. Remember, sugary drinks are ok in limited amounts and should be drank in moderation.
Exercise - Recommended a minimum of 60 minutes of physical activity each day. Sixty minutes is a minimum and more physical activity each day is encourage! Remember that physical activity can be done in smaller amounts of time as it all adds up to your total amount of exercise in a day! Try to choose activities that are moderate to vigorous in intensity. This means that your breathing and heart rate are up. You can use the 'talk test' to check how hard you are working. Moderate activity is you are able to talk but it is difficult. Vigorous activity is you are only able to talk in short burst or not at all.
Nutrition - Recommends following the Canada Food Guide for the recommended amount of servings each day. Please go to the nutrition tab under wellness for a copy of the Canada Food Guide. However, when you put food on your plate for a meal we can use simple fractions to make sure we are making healthy choices for our food to eat. Half of your plate should be covered with fruits and/or vegetables. A quarter of your plate should have food from the protein group and the other quarter should have food from the carbohydrates.
Sleep - It is recommended that children between 5-13 years old have 10-11 hours of sleep each night. Sleep is important so we can wake up rested and ready to take on our day with enough physical energy and mental focus. During sleep our bodies repair and grow stronger from the exercise we completed during the day. Sleep is also essential for growing bodies and brain development in children and teenagers.
Please download the file below for an easy chart to help you keep track of your wellness habits. Purpose and instructions for the chart can be found on the second page.
hens_chart_apr2020.pdf | |
File Size: | 99 kb |
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6 Week Exercise Challenge!
Hello Nighthawks and Friends!
If you are interested in improving your strength in one or more areas please down load the 6 week fitness challenge programs document below. The document has 6 week fitness programs to increase strength for the following activities: push-ups, pull-ups, sit-ups and squats. Do all four programs for a full body workout! Each program has a beginning test and tells you what program difficulty to follow for the 6 week program. Each week consists of 3 workouts, with 5 sets for each workout. At the end of each program you complete a final test to see how much your strength improved! If you are having difficulty understanding the program you are following or you are not sure about how to do the exercise properly, please email me at [email protected] and I will help you! Might need some more YouTube videos!
Have fun, be safe and stay active!
If you are interested in improving your strength in one or more areas please down load the 6 week fitness challenge programs document below. The document has 6 week fitness programs to increase strength for the following activities: push-ups, pull-ups, sit-ups and squats. Do all four programs for a full body workout! Each program has a beginning test and tells you what program difficulty to follow for the 6 week program. Each week consists of 3 workouts, with 5 sets for each workout. At the end of each program you complete a final test to see how much your strength improved! If you are having difficulty understanding the program you are following or you are not sure about how to do the exercise properly, please email me at [email protected] and I will help you! Might need some more YouTube videos!
Have fun, be safe and stay active!
6_week_fitness_challenge_programs.pdf | |
File Size: | 1932 kb |
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