Happy Cinco de Mayo!
The benefits of physical activity for your body are many – it can lower your risk of many diseases, keep you at a healthy weight, and help you age well. This may not seem important now, but your body will thank you later. For example, osteoporosis (a weakening of the bones) can be a problem as people get older. Weight-bearing exercise – like running or brisk walking – can help keep your bones strong.
Walking can be a great way to get in your physical activity – especially after strenuous workouts earlier this week. Today, aim to walk outside at a brisk pace. Can’t get outside? That’s ok– try this this two-mile walking video instead.
• https://youtu.be/Mbflu0yjytQ (Time: 30:15)
Get someone in your family moving with you! Ask a parent to walk with you, or challenge a sibling to the 20-minute workout for kids. No one at home to exercise with? Challenge a friend online!
Now, let’s bring that heart rate up with a 20-minute workout for kids, which includes a dynamic warmup, some cardio and bodyweight strength training.
• https://youtu.be/qzx-d1Z2bLY (Time: 20:29)
https://family.gonoodle.com/activities/how-to-draw-flo-yo This is a fun video through gonoodle.com
Nutrition and Healthy Eating
Smoothies are a great way to eat the rainbow. You can add fruit and veggies and even add in some ingredients that can provide plant-based protein and healthy fat.
Use our formula to be creative this week as you build your own smoothie that allows you to eat across the rainbow!
• 1 cup milk
• 1/2 cup fresh or frozen fruit (ex: blueberries, strawberries, mango, apple, banana)
• 1/2 cup veggies fresh or frozen (ex: kale, spinach, cauliflower, zucchini, squash, sweet potato, beets)
• Add in plant protein and fat: hemp or chia seeds, nut butter, avocado
This basic template is a great way to practice creative, healthy smoothie building in your kitchen! Share your smoothie creations by posting it online, using #healthykidsquarantined!