This is a list of possible Activity sites, apps or useful sites that may be useful for students during this time of eLearning as a break from computers – there is a variety here to allow people to pick and choose based on their circumstances and environments and time and personal preference.
The important thing is that we are moving and that we are being mindful of our wellness at this time.
Your health and wellbeing can be affected at any time, but a prolonged time away from your usual routine, your friends, family, environments, and habits can affect our emotions and wellbeing. Please remember to be kind to yourself and to others around you.
Your Health-Related Fitness is important. It comprises of 5 different fitness components – Cardiovascular, Muscular Endurance, Muscular Strength, Flexibility and Body Composition. You can read about why these are important to everyone’s physical Health here: https://www.health.harvard.edu/healthbeat/the-secret-to-better-health-exercise
The following are a list of resources that I hope to come and back and update in time as we grow and others share ideas with me.
Go to the Workouts Link and then Load Filter:
Use the Filters to select the workout of your choice – you can choose the Type of Health-Related Fitness you want to focus on; what part of your body you want to focus on; the Difficulty of the workout Challenge; Equipment you have at your current location and then choose the workout you want to do.
If you aren’t sure how to do an exercise, please go to the bottom of the page to Get Started, then to the Video Exercise Library – you can then click on the exercise and see what it looks like. (many of these are YouTube clips, so if you cannot see them, please let me know!)
Fitness Blender www.fitnessblender.com
Open the website up and click on Workouts & Programs:
At the menu, fill out the things you want –
- Duration (aim for 20 mins at least)
- Difficulty (go for 3, 4 or 5)
- Body Focus – up to you!
- Training Type – go for the Health-related fitness you are focused on for today
- Equipment – fill out whatever you have access to in your current location. There are tons of workouts here with ‘no equipment’ or ‘mat’ as well.
- Then select the workout that looks best to you. Set up your spot and off you go.
Working out/Activity Outside:
If you can, complete a Health-Related Fitness task outside. This could include:
- Riding a scooter (not electric)
The focus is for you to get your Heart Rate higher for 20 minutes and to be working on Muscular Endurance and Strength.
Don’t forget to Warm up before you start.
Apps or Programs you might like to check out include:
https://www.runnersworld.com/gear/a20865699/best-running-apps/ – an article with lots of suggested running apps and music apps to use while running.
https://zombiesrungame.com/ – a fabulous game to play while you run!
https://www.strava.com/ – my favourite running app for recording your run and sharing it with others and many functions
https://www.halhigdon.com/training-programs/5k-training/novice-5k/ – Hal Higdon has been writing programs for runners for many years, you can get an idea of some running programs from him too
We know that our whole self needs to be looked after – our physical, emotional, social and intellectual selves. We have looked at our Physical Health but this has an impact on the other health components too.
Social – take time to connect with a friend/ or friends – choose a way to do this so that you are not distracted from your interactions and time with that person. How might you spend time with them either online or in-person?
https://www.helpguide.org/articles/relationships-communication/making-good-friends.htm – This article has many reasons why our friendships are important and ways to be a good friend
- Do something nice for someone else
- Send an online card or create something
- Set up a time to meet your friend online
- Check-in on someone who you haven’t talked to for a while – see how they are!
- Play a virtual game together
- Complete a Just Dance or other fun activity together – laugh!
- Choose a song and share it with others, see what they like!
Emotional – being out of our usual routines can raise anxiety and produce feelings of stress. Try and consider what you can do to create some habits or some routines that can bring you into control (ex. Bedtime routines/ mealtime routines/ time for family/ creating a schedule for yourself etc).
- Remember your good deeds!
- Forgive yourself. Everyone makes mistakes!
- Gratitude Journals – this article explains and has some great writing prompts to get you started https://www.shutterfly.com/ideas/how-to-start-a-gratitude-journal/
- Breathing exercises – this resource has a lot of different breathing exercises ideas – https://www.shutterfly.com/ideas/how-to-start-a-gratitude-journal/
- Headspace and Calm are both apps that are very impressive and offer lots of ideas for meditation and calming or focusing or sleeping techniques.
- https://www.headspace.com/meditation/basic-meditation This article explains basic meditation ideas
- Calm has an online app and apps for smartphones https://www.calm.com/ has a Trial for FREE as well – check it out
- Music – find a playlist or create one
Mindfulness – trying to enjoy each moment at that moment is important and maybe very good for our health!
More reading here https://newsinhealth.nih.gov/2012/01/mindfulness-matters
- Breathing exercises – take time to listen to your body and check in on yourself
- Mindful eating – be aware of what you eat – taste, textures, smells, take time to eat your food
- Take a walk or open a window to listen, smell, see and taste your environment