Staying Active at Home
Hi it’s Isla and Amelia (FCJS sports leaders) and these are some things you can do to not just enjoy doing sport but to get physically and mentally fit as well.
No matter what you feel like doing, a morning workout is essential to get energized, fit and have a better mindset. For instance doing an exercise or dance class, some yoga or going on a run can make you a nicer person altogether. Exercise promotes chemicals (known as endorphins) in the brain that make you more relaxed and improve your mood. Doing exercise reduces anxiety and raises self-esteem, why not do it in the morning so you will have positive energy all day?
Not only is a morning workout good for us mentally, it is also good for us physically. It improves flexibility, balance, strength and your health overall.
Why not try this…
* 2 push ups
* 10 star jumps
* Run on the spot for 20 seconds
* 10 squats
* 15 normal jumps
* and finally high knees for 20 seconds.
Try doing this every morning for a whole month!
If you have a bigger space, a fitness course around your garden is a great way to stay active and can be super fun. All you need is a few things and you’re ready to go (tip: leave a ball at the other end of the garden!).
You could time yourself and every time you do it, try to be faster than the last time you did it. That way you can track your progress and see how much you have improved.
Supermovers is also available for short bursts of exercise – or for when it’s raining outside! https://www.bbc.co.uk/teach/supermovers.
Skip your way to fitness
Hi Ruby and Izzy here, your Sports Leaders from Farnham Common Junior School and we want to take some time to speak to you on how we are keeping active at home.
We found this very enjoyable therefore we are going to share some ideas with you guys.
A good way to keep fit is to do some skipping challenges. You will need the following items for your challenges: a skipping rope (if you do not have a skipping rope you could use the wire of your washing line or you could use your dressing gown cord).
You could skip on the spot for 5 minutes and see how many skips you do. You could then repeat every day and see how many more you can do as you get fitter.
Also you could run and skip at the same time across your lawn in the garden and this way you would be doing double the fitness by running and skipping. You may also time yourself doing this and compare the time each day to see if you are getting better.
HOW TO HAVE FUN AND STAY ACTIVE by Rio and Axel
Here are some ways to get off your sofa, be energetic but most importantly have fun! These exercises require little to no equipment which you should find in every house, but if not try and find an alternate option.
Try this routine:
Forward roll 2 times.
Drop down to a plank - see below for our plank challenge.
5 to 10 push ups.
Try a cartwheel.
Straight jump, tuck jump, star jump continuously 3 times each.
Repeat this routine until you are able to do it without faults.
Ninja Warrior Course
Use box lids or paving slaps to make a flat or raised Quintuple Steps like the picture below.
Next run and find a narrow corridor in your home, jump up with your hands and feet on the walls and climb across the wall and jump down, this is a Spider Wall.
After that, one strong person drops down the stairs a large sheet and the other person at the bottom pulls themselves up, mimicking a Rope Climb.
Finally, use either the edge of a table or kitchen island to do the Cliff-hanger. Working your way along the entire length using just your fingertips and your legs will be dangling in mid-air!
Time this a few times and see if you can improve.
WHAT HAPPENS WHEN YOU EXERCISE?
By Sophie Stephens
When you exercise, your heart beats faster and pumps more blood around your body. Your breathing becomes heavier because your muscles are working harder, and more oxygen is needed. Your body burns more energy when you exercise. Energy is also known as calories.
Exercise is good for your muscles because it builds and strengthens them, which can protect your bones from any injuries.
To prepare for and to recover from a workout, it is good to drink lots of water, eat protein and stretch your muscles.
You should exercise for around thirty minutes a day.
School Games Virtual Challenge
Every week, the Bucks & MK Virtual School Games is launching a virtual challenge to keep you active at home. You can compete against yourself, your family and even others across the county.
Each week an SGO from Bucks and MK will post a new challenge on Monday morning, clearly demonstrating how it works and any rules. All the virtual challenges are activities that can be done home, with minimal equipment.
All you need to do is have a go, practise the challenge and then get someone in your household to video your attempt of the challenge. If you would like to compete against other young people across the county, simply upload your attempt on any social media platform and use the hashtag #BMKVirtualSG. Or you can share on our school blog or email Home Learning if you like.
Each activity will be open for 2 weeks with winners of each category being rewarded with a School Games Medal and Virtual Certificate.
Find out more by clicking here.
Website of the week
To keep everyone in the family active and motivated when out and about for their daily walk, the Daily Mile have reinvented themselves as The Daily Mile At Home.
Every Monday, Wednesday and Friday there lots of weekly challenges, for example this week you could have worn too-big t-shirts, blue or counted rainbows on your daily stroll. You can then share your photos if you like.
Find out more at https://thedailymile.co.uk/at-home/.
We will be adding to this page regularly so do keep visiting and if you have some ideas you’d like to share, please let us know.