Staying Healthy On Distance Learning

  When students enter independent study, gone are the days of dressing out in PE clothes, playing sports with their peers and running the mile every Friday.  Middle school distance learners must discipline themselves to plan and participate in 240 minutes of PE activities every week. This can be a challenge!  It is important though.  According to the CDC, physical activity can help teens improve cardiovascular fitness, muscle and bone development, and even prevent depression. It is possible, with a 

little self-motivation and a focus on the mind/body benefits of exercise...independent study can be a healthy place to be. 
   The California Department of Education has PE content standards that guide what every California middle school student should be learning. The activities that home schoolers participate in should be aligned with these. They can be categorized into the following categories. Students should make sure to engage in these on a weekly, if not daily, basis.

1. Sports Skill Mastery
2. Cardiovascular Health
3. Strength Training
4. Flexibility
5. Mind Body Health Connection

   The first of these encourages sport skill mastery.  This can include being on a sports team, participating in combative sports and even dance. Students who join a community sports or dance team find it easy to address this standard. Another choice is to sign up for a Karate class at your local team site.  If these don't work, grab your friends and family for a quick game of HORSE in the driveway.

DHS Youth Football and Cheer

Youth Soccer League

Youth Baseball

   Another set of standards focuses on maintaining a level of fitness to improve health and performance. Cardiovascular activities are a great way to do this.  Taking daily walks and jogs get the heart beating.  Youtube has thousands of fun work out videos that support the cardiovascular system through aerobics, kickboxing and dance. Have fun AND get a healthy heart!
     Doctors recommend 20-30 minutes of strength training 2-3 times per week. This strength training does not mean you have to join a gym, bench press a 100 lb barbell and down 125 mg of protein. (Although it is not a bad idea.) Get a cheap set of resistance bands off Amazon.  If that does not work, grab some canned food, bottled water, and your mom's heaviest frying pan. Even our bodies can be a source of resistance in strength training.  Sit ups, push ups and planks are great activities for creating a strong core.  Be creative and you can build those muscles too.

Amazon-Resistance Bands

   Sitting at a computer long hours can really tighten up those joints and muscles. Flexibility exercises are critical for an I.S. student.  Take a brain break at the end of every Edgenuity lesson.  Spend 5 minutes stretching.  Touch those toes and try a hurdlers stretch or two.  A stretching routine will not only bring blood to the muscles, but the brain too.

   Stress and anxiety reduction is key in these strange times.  Do not forget about the mind and body connection that keeps us healthy.  On some of those brain breaks do some deep breathing.  Maybe even try one of those Youtube videos that helps with relaxation.  Nature is also a major stress reliever.  Go for a hike and let those worries go.

  We are fortunate to work from home.  Take advantage of this by using this time to get healthy.  Focus on the 5 areas we discussed to create a healthy lifestyle. Make those 240 minutes  a week count!  Your body will thank you.

Week 1 Challenge: Choose one of the following  things we discussed to add to your weekly work out routine: 1. Join a sports team 2. Do a minimum of 12 minutes of the Billy Blanks video included here. OR 3. Go for a hike.  Once you complete the challenge, jump into the comments below and tell how this activity made you feel.  Have fun!

Work Cited:

PE Standards

CDC

Kids Health