Welcome back!
I hope you had a restful 4th of July! Can you believe the year is halfway over? It feels like it is going by so quickly! Cheers to another warm week of summer fun! This week, we will be focusing on wellness tips to help keep you healthy, hydrates, and active during the hottest parts of the year! Each day there is a new health/wellness goal for you to aim to reach!
Monday July 6. 2020
One of the easiest ways to improve you health, energy levels, and feel more energetic is to make sure you drink enough water! Here is a fun project to help you make a water bottle or cup that you can use to set water drinking goals throughout the day!
Make yourself a daily water chart! Aim for 3-5 glasses of water per day! After you finish each glass of water, check one off or color the cup so you can see how you do!
Tuesday July 7th, 2020
Another healthy tip is to make sure you are getting though exercise each day! Since it is summer break and there is no PE class or recess, sometimes we forget to get up and move around! Here are a few things you can do throughout the day to get a little extra movement in:
- Stand up while you watch tv or play games
- Do 5 squats, 10 jumping jacks, and 10 high knees at the top of every hour (8:00. 9:00. 10:00, etc…)
- Skip from one room to another instead of walking
- Use YouTube to find a short exercise video to do before you start your day
- Take the stairs wherever you go!
- Before you get into bed at nigh- stretch your arms, legs, and relax after a long day!
Today’s goal is to complete 20 minutes of exercise! Here are a few links to videos, otherwise, you can go play outside, look back at previous week’s workouts, or make up your own!
Wednesday July 8th, 2020
Let’s talk about my favorite food…. vegetables! Do you have a favorite vegetable? Try making this list to help determine what veggies you do and do not like!
Fold a paper so you have 3 columns.Label one “Like” the second “do not like” and the third “want to try.” Now sort these vegetables into the appropriate columns! If you are unsure what the vegetable is, try looking it up!
- Spinach
- Sweet corn
- Peas
- Tomatoes (wait, is this a fruit?)
- Carrots
- Zucchini
- Cauliflower
- Mushrooms
- Celery
- Broccoli
- Cucumbers
- Brussel sprouts
- Kale
- Lettuce
- Onion
- Radish
- Sweet potato
Thursday July 9th, 2020
Like the 7th inning in baseball its time to stretch! Check out these easy yoga poses to help loosen up your body and prevent you from feeling stiff! Trust me, you will want to take up stretching at young age!
Friday July 10th. 2020
Gratitude: the quality of being thankful; readiness to show appreciation for and to return kindness (Merriam Webseter)
Today, let’s focus on a healthy mind and take a few moments to think about what we are thankful for. For example, I am thankful for warm weather and sunshine to brighten up my day! I am also grateful for dogs, because they always put a smile on my face! make a list of things you are thankful for, you can use pictures, cut outs from magazines, words, whatever you like! Hang it up where you can see it. When you feel upset or frustrated, take a look at it and see if it help you feel more at peace.
Saturday July 11th, 2020
It’s sleepy Saturday! Today, I want you to think about how much sleep you get during the summer. What about during the school year? Did you know humans are the only mammals that willingly delay sleep? Today, I want you to pay attention to what time you go to bed, and what time you wake up tomorrow. We should aim for 8 hours of sleep per night!
Here is a good article for families about sleep for kids from John’s Hopkins Medicine: LINK
Sunday July 12th, 2020
Did you record how much sleep you got last night? How do you feel today?
The last health goal for the week is quality time. Sometimes we get so busy and distracted that we forget to spend quality time doing things we enjoy and being with people we love. Think about the things you love to do, when is the last time you got to participate in that activity. Try to make some time today to enjoy a favorite activity (with social distancing of course!). Also, take a few minutes to connect with someone today. It could be a family member, friend, relative, etc. Ask them how they are doing. What is something fund they have done this summer? What did they do for the 4th of July?
Have a great week!
