TUESDAY – GET ACTIVE
Get active for mental wellbeing
Get active for mental wellbeing
Exercise is a vital part of our wellbeing. It releases a ‘feel good’ chemical and can improve our self-esteem, mood and often helps us with anxiety.
Joe Wicks continues to provide workouts for students to enjoy. Tune in to exercise with The Body Coach for your final ‘well-being Tuesday’ of the academic year or if you’re a Marvel fan, join Les Mills in this Move like the Avengers workout.
Alternatively (or in addition to) meet up to 6 friends in the local park for a game of socially distanced football or a spot of yoga. Take the time to enjoy the sunny weather whilst safely socialising once again with friends.
For those of you who enjoy being active, try this link to the NHS 150 point workout. You have 24 hours to complete this full-body muscle-strengthening routine. Perform one exercise for one point as you aim for 150 points. Remember you have a full 24 hours to complete this so think about breaking it up into convenient chunks to match your level of fitness. As always, stay hydrated.
Alternatively, for those who prefer to slow things down a little, release tension in your limbs with this seated yoga routine. Perform each move slowly and smoothly, and breathe deeply and regularly. As it’s only 3 minutes, you could complete the routine more than once, spacing it out throughout the day.
This week we have another ‘what’s your name?’ exercise workout for you to complete. Using the exercise sheet on the next page, follow the exercises for each letter of your name. For example, if your name is Bob, complete 5 push ups, 10 Russian twists and then another 5 push ups. For those who like a challenge, complete an exercise routine for your first name, middle name (if you have one) and surname.
For those who prefer a slower, more peaceful workout, awaken the force by trying a session of Star Wars Cosmic Yoga.
The humble pillow: good for sleeping, but even better for exercising! The pillow workout from the NHS is a strength routine that turns your pillow into a free weight to work your major muscle groups. Repeat each exercise 5 times and don’t forget to have 2 minutes rest in between.
Alternatively, for the film buffs, take yourself to the Hogwarts School of Witchcraft and Wizardry with the Harry Potter workout.
This week you can complete a triathlon whilst watching the TV. A triathlon is made up of swimming, biking and running and Sports England have made it possible to complete one in the comfort of your own home! No equipment is needed and the duration is 10 minutes which will go towards your daily exercise goal. If you enjoy it, you can complete it more than once to add to your time. You will find the instructions for your TV triathlon here.
Alternatively, exercise with Joe Wicks and tune in for another episode of PE with Joe.
As part of your daily exercise you could try the ‘what’s your name?’ fitness challenge on the Atlas Adventure website. The exercises and timings can be adjusted to suit your ability, and if you feel like you want an extra challenge you can add your last name or a middle name. Playing music whilst completing the activities can help motivate you and add energy for a better workout. Remember it’s important to have 5 minutes warm up and 5 minutes cool down before you start and finish.
Alternatively, you can try some of Joe Wicks kids workouts to help you keep moving and stay active.
The chance has arisen again for our home school heroes to complete a workout alongside some famous characters. This week compete with ‘The Last Jedi’ in Star Wars Sith Dark Side workout or ‘Supergirl’ in Supergirl kids workout. You could even challenge yourself to both!
For those who prefer to exercise through dance, head over to Strictly Come Dancing’s Oti Mabuse for another class! This week is Mamma Mia themed dance class.
Recently the media have reported a ‘cycling boom’ as more people than ever before are using their bikes as part of their daily exercise routine during lockdown. Cycling is not just good for our physical health but also our mental health. Follow the link, 7 tips for young cyclists if cycling’s your thing or if you just want to find out a little more.
For those who don’t have a bike or prefer not to cycle, you could try the Nate Bower 20-minute workout. Follow the link Run4Change 20/20 Challenge for cardio and weight strength exercises.
For the dancers amongst you, Oti Mabuse continues to provide exciting dance routines you can join in with. For a Disney favourite, click the link Oti Mabuse Frozen dance. As Bruce Forsyth would have said ‘Keep Dancing!’
A fun way to exercise is by completing fitness bingo. Use a timer if possible to complete each activity on the list for 30 seconds. Once the 30 seconds are up, move on to the next activity for the same amount of time. You can complete this activity alone or with other members of your household. Good Luck!
|Hopscotch||Sprint on the spot||Right leg balance||Star jumps||Squat|
|Sit ups||Right leg hop||Rest||Left leg hop||Rest|
|Jog on spot||Small arm circles||High knees||Hop scotch||Left leg balance|
|Rest||Toe touches||Rest||Big arm circles||Lunges|
Alternatively, you can create a sense of calm with Wizard of Oz themed yoga. Click the link, The Wizard of Oz yoga to see this classic story told in yoga poses.
There is an opportunity below for our “Stay at Home Superheroes” to complete a workout alongside a well-known DC character! This is a great opportunity to complete some fun themed home workouts alone or with other members of your household. This week follow the link to keep fit with Batman. The Batman Kids Workout
Alternatively, dancing is a way to release energy and stay healthy. Dance alongside Strictly Come Dancing’s Oti Mabuse to this week’s theme, “Kids in America”. Oti Mabuse & Marius Lepure dance class
Take responsibility for your own 60 minutes of daily exercise this week and choose your own activities. For example, you could do 30 minutes of running throughout the course of the day and 30 minutes of walking.
Alternatively, Joe Wicks continues to provide PE sessions on a daily basis to help keep us physically fit. Try the sessions on your own or with members of your household. If you want to make it a little more interesting you could compete with each other to see who has the best moves! Click on the link PE with Joe to join in. NOTE: Please make sure you stay well-hydrated when exercising.
For those of you that want to slow things down a little, the NHS have teamed up with Change4Life and Disney to create a range of ’10 minute shake up’ activity sessions to keep you moving. This week, why not focus on following the Zootropolis Yak Yoga to help build your strength, agility and stamina. Remember, even though it’s only 10 minutes it still counts towards your 60 minutes of recommended daily exercise.
Why not draw an exercise diary by hand or design one on a computer?