Physical Activity May the 4th be with you! It’s National Star Wars Day! Today we’ll train with some Jedi, the Sith, and Obi Wan to get a great Star Wars-themed workout! Don’t have a light saber handy? You can use whatever you may have handy, like a broom or a mop – but don’t worry, these exercise work just as well if you don’t have one.
BONUS: Challenge your friends on social media (Instagram, TikTok, Twitter, Facebook), to work it like Obi Wan too! To tag us, use #healthykidsquarantined.
Nutrition and Healthy Eating Eating fruits and vegetables can help you “fuel your force!” Starfighter Pilots must keep their energy up when headed into battle, and these fruity TIE tributes are just the snack they need when fighting against the Rebellion!
Fruit TIE Fighter (find this recipe – and pictures! – on the Star Wars website) Ingredients: • ½ a banana • 2 apples • 1-2 tablespoons of nut butter Directions: • Slice the banana into rounds • Slice the apples into rounds, then trim the edges to form a hexagon (see a picture) • Use the nut butter to secure the apple ‘wings’ to the banana • Stand them upright to serve – and don’t play with your food too much before you enjoy! Want to see how fruit, like in these TIE Fighters, fits in with a healthy diet? Check out the Star Wars Check for an easy guide for families to identify healthier food and beverage options!
Physical Activity Today’s workout involves yoga and dance, which use resistance to improve coordination, balance, and flexibility. These are important physical traits to build your endurance and strength!
Today’s KWIO yoga sequence is a “Cardio Yoga Flow.” This fast-paced yoga flow will get your heart beating and strengthen your muscles!
It’s throwback Thursday! Learn a short dance routine and work up a sweat to a mix of the best 80’s tracks. • https://youtu.be/jhTRaXg5pSo (Time: 11:10)
Today, combine the yoga flow and practice the dance video until you’ve got the moves down! Work up a sweat and keep your body strong and healthy!
Nutrition and Healthy Eating Has anyone ever told you to take Vitamin C when you’re getting a cold? It’s for good reason! Vitamin C is very helpful in boosting your immune system and resisting infection, so it helps your body fight off germs that make you sick. Vitamin C does more than just boost your immunity, it also helps your body heal wounds, keeps your tissue like your gums and blood vessels healthy, and makes your cartilage, bones, and teeth strong. Try one of these foods to get your daily dose of Vitamin C:
Today’s forecast is sunny & 67 degrees! The weather is finally breaking, take this opportunity to get outside. Fresh air and sun are two things that naturally make us feel better. Add physical activity to that list and you’ve got a wonderful combination!
Physical Activity Staying inside during home quarantine lowers our exposure to sunlight which can throw off our body’s natural rhythms. This is why some of us find that our sleep/wake cycle is disrupted – which can impact our focus, and make us feel out of sorts. Exercise can help! Even short bouts of physical activity can do wonders for your energy – so get up, stretch, and move your body!
‘The Greatest Showman’ is a movie with some fantastic dance scenes. Learn to dance the “Greatest Show” dance with one of the stars of the movie: • https://youtu.be/qlPRDVqYO74 (Time: 2:41 – but you’ll want to practice!)
Let’s focus on building strength today with a full body workout! Substitutes for equipment include: no weights or water bottles for dumbbells and a chair for the jump box. • https://youtu.be/cM-veFpQFnQ (Time: 41:53)
Feeling up to the challenge today? Do both the dance and the strength workouts! Post your dance to Tik Tok or Instagram and use the #healthykidsquarantined
Nutrition and Healthy
Eating Snacks often get a bad rap – but they CAN be healthy! Snacks give us energy between meals and if we make good choices can help prevent overeating when you get really hungry. Foods that fit into MyPlate food groups make great anytime snacks: fruits, vegetables, low-fat dairy, whole grains, and lean protein, like nuts or seeds. Items like cookies, cake, candy, chips, pop/soda don’t make good snacks because they are high in fat, sugar, or salt. These types of snacks also don’t fill us up, so you’re likely to be unsatisfied after eating them (which is why we eat so.many.chips!). Check out these tips for making healthy snacks at home: Making Great Tasting Snacks
This week try frozen grapes for a healthy and sweet snack you are sure to love!
Rinse grapes in cold water for 30 seconds.
Gently pull grapes from their stem and place on a clean kitchen towel.
Place all the rinsed grapes into a Ziploc bag and put the bag into the freezer.
As a gentle reminder, once you ‘click’ on the link, you also need to ‘click’ on the shaded arrow in the top right corner of the site to download the document. In doing so, you will have immediate access to all the live links so that you can go directly to the activities.
As we draw closer to the end of this learning week from afar, please complete the health assignment below. It will help you reflect on your current health for the end of this week (week ending Friday, April 3rd, 2020).