Physical Education at Home
OBJECTIVE: Students should participate in a minimum of 30 minutes of exercise or activities each day.
Aerobic workouts may include walking, jogging, running, skipping, galloping, jumping rope, exercise biking, spin classes, & stair master.
Muscular strength activities may include pushups, sit ups, pull ups, dips, lunges, squats, & weight training.
Abdominal workouts or core activities include various forms of sit ups, crunches, and planks.
Stretching exercises should be performed at the end of all workouts.
Stretching the calves, hamstrings, & lower back after aerobic exercises.
Stretching the triceps, biceps, chest, back, & shoulder after muscular strength training for the upper body.
A typical workout should include a 2 – 5 minute warm up routine, 30 minutes of exercise, and 2 – 5 minutes of stretching.
One minute of each warm up exercise including: jumping jacks, arm circles, line jumps, burpees & mouintain climbers.
Jog or walk one mile, five 100 yard sprints, five intervals of jumping rope for one minute(if you don’t have a rope perform the movement without the rope in hand), 50 – 100 pushups, 50 – 100 sit ups, 25 – 50 squats, 50 crunches, two minutes of planks.
Follow each workout with stretches for upper and lower body.
Alternative workouts for students can include yardwork(raking), house cleaning(vacuuming, sweeping, scrubbing floors), walking the dog etc.
For stretches, yoga workouts, beginner workouts, cardio & total body workouts search the following sites online: 15minuteyoga.com, verywellfit.com, self.com, fitnessblender.com, nerdfitness.com, popsugarfitness.com.
LIMIT SCREEN TIME
EAT A VARIETY OF FOODS, 5 SERVING OF FRUIT & VEGETABLES PER DAY
DRINK 6 – 10 CUPS OF WATER A DAY
GO FOR A WALK IF YOURE BORED
PARTICPATE IN YOGA, KARATE, TAE KWON DO
TRY TO UTILIZE BICYCLES, SKATEBOARDS, HULA HOOPS, JUMPROPES, BASKETBALLS, TENNIS EQUIPMENT, SOCCER BALLS, FOOTBALLS, BASEBALL & SOFTBALL EQUIPMENT, HOCKEY EQUIPMENT, GOLF EQUIPMENT, FRISBEES, ROLLER SKATES & KICKBALLS.