Minds On

Be active everyday

There are many ways we can be physically active at school and at home every day. We can play actively at recess, play in the park, go for walks with our family, or we can participate in extra-curricular activities.

It is important to participate in physical activity every day for at least 20 minutes, including a warmup and a cool down. Participating in physical activity helps us feel good.

What are your favourite ways to be active? Record your ideas in your notebook or by using speech-to-text or audio recording tools. Share your ideas with a partner, if possible.

Action

Ways that keep you active

You have done some brainstorming in the Minds On section. You can be active in a variety of ways at school and at home. If possible, share with a partner two ways you can be active at school and two ways at home.

When being safe, consider where you are, follow the rules and mind your own space. Take notice of your body and how it feels.

Safety

Before you begin:

Before we begin our workout, it is very important we start with a warmup. Choose your favourite warm up activities from the following options.

Warm Up

Warm up

Now it’s time for a warm-up!

Explore the following warm up activities. Choose 3 of the activities to perform on your own!

A student bends at the waist and uses one his right arm to touch his left toes. Then he will use his left arm to touch his right toes.

  1. Start by standing or sitting with your arms hanging loose.
  2. Slowly move one arm and reach for your opposite foot.
  3. Count to 5 and carefully move your body back up.
  4. Repeat this step with your other hand.

A student is seated with her arms extended. She is moving both her arms in a circular motion.
  1. Start by standing or sitting.
  2. Stretch your arms out to the side.
  3. Make circles moving your arms forward, count to 5 then stop.
  4. Make circles moving your arms backwards, count to 5 then stop.
  5. Repeat this stretch one more time.

A student is standing, facing straight ahead and bends her neck to her right shoulder and then to her left shoulder.

  1. Start by standing or sitting.
  2. Keep your head straight.
  3. Gently move your head to one side, then slowly roll it to the other side.
  4. Bring your head back to the starting position and repeat the stretch.
  5. Repeat this stretch 5 times.

A student keep extends her right arm and brings it across her body without bending it. She uses her left hand to press her arm to her chest.

  1. Start by standing or sitting.
  2. Bring one arm across your body.
  3. Use your other arm and hold your elbow, slowly pulling it to your chest.
  4. Hold and count to 10.
  5. Repeat on the other side.

A student has his arms raised straight upwards.
  1. Start by standing or sitting.
  2. Slowly raise your arms up high.
  3. Count to 10 then bring your arms down.
  4. Repeat this stretch one more time.

Fitness fun

In this activity, you will be creating a Daily Physical Activity (DPA) fitness routine for yourself and your family or friends.

Press ’What is a DPA?’ to get more information about this fitness routine.

All students in Ontario must participate in 20 minutes of physical activity each day during the school day. This is called DPA–Daily Physical Activity. This is different than Physical Education class.

The goal of daily physical activity is to create the habit of activity. It is also so children can be active every day which is good for physical health, wellness, and learning.

Check out this TVOkids video entitled “Power Up: Super Hero 5” to learn more about how to stay active through a super hero themed workout.

It’s your turn

What are your three favourite physical exercises? Do you enjoy jumping jacks, push ups, burpees and sit ups? You are now going to create your very own DPA fitness routine. Record the three exercises you would like to perform during your workout.

If you would like, you can use speech-to-text or audio recording tools to record your thoughts or use the following fillable and printable document.When you are ready, get a timer, put on some music, and get ready to exercise!Try to complete your workout 2 times.

Press the ‘Activity’ button to access My Own Daily Physical Activity (DPA) Fitness Routine. 

Activity (Open PDF in a new window)

My Own Daily Physical Activity (DPA) Fitness Routine

Three Favourite Physical Exercises
Favourite Exercise #1
Favourite Exercise #2
Favourite Exercise #3

Cool Down

Let's cool down!

Explore the following options. Complete three of these activities for your cooldown.

Press the following tabs to access the cooldown activities.

A student shakes his hands, then his feet then his hips.
  1. Start by standing or sitting.
  2. Gently shake one arm, the other arm, then both.
  3. Shake one leg, the other leg, then both.
  4. Gently shake your head, hips, and whole body.

A student is seated with her arms extended. She is moving both her arms in a circular motion.
  1. Start by standing or sitting.
  2. March on the spot, raise your arms out to your shoulders.
  3. Slowly make circles going one way, do this 5 times.
  4. Slowly make circles going the other way, do this 5 times.

A seated student has both arms raised over his head. With his hands clasped together, he is moving his arms in a circular motion.

  1. Start by sanding or sitting.
  2. Marching on the spot, raise your arms in the air.
  3. Slowly make circles going one way, do this 5 times.
  4. Slowly make circles going the other way, do this 5 times.
  5. Try and make different shapes.

A student has her arms out in front of her. She sways them at different speeds.
  1. Start by standing or sitting.
  2. Pretend to be a tree in a windstorm, your arms are the branches.
  3. The windstorm starts off strong blowing hard.
  4. The windstorm then begins to blow softer and calm.

A student has his arms raised straight upwards.
  1. Start by standing or sitting.
  2. Reach up using your arms and touch the sky, count to 5.
  3. Slowly reach down and touch your toes, count to 5.
  4. Repeat this one more time.

A student bends at the waist and touches his toes.
  1. Start by standing or sitting.
  2. Slowly move your body forward.
  3. Reach and touch your toes, count to 5, then move your body back up.
  4. Try to touch your toes one foot at a time.

A seated student is pretending to climb a ladder by raising his hands and knees up one at a time.
  1. Start by standing or sitting.
  2. Pretend to climb a tall ladder.
  3. Slowly move your arms and legs up and down climbing a ladder to the sky.

A student breathes in, then breathes out and then hugs herself.
  1. Start by standing or sitting.
  2. Slowly take a deep breath and breathe through your nose.
  3. Breathe out through your mouth.
  4. Repeat this 3 times.
  5. Take your arms and wrap them around your shoulders and give yourself a big hug.

Consolidation

How does being active make you feel?

Children with big, happy smiles are all flying kites.

What do you love about being active? How do you feel? What did you do to be safe today?

Think about new ways to be active at home, school, or in the community. Be creative! Record your ideas by completing the Different Ways to be Active chart in your notebook or using the following fillable and printable document. If you would like, you can use speech-to-text or audio recording tools to record your thoughts.

Press the ‘Activity’ button to access Different Ways to be Active. 

Activity (Open PDF in a new window)

Different Ways to be Active

Different ways we can be active at school and at home

Reflection

How do you feel about what you have learned in this activity? Which of the next four sentences best matches how you are feeling about your learning? Press the button that is beside this sentence.

I feel…

Now, record your ideas about your feelings using a voice recorder, speech-to-text, or writing tool.