Minds On

Self-assessment

Consider the following questions. Select which best describes “you” for each question.

Self-assessment

Does being physically active make you feel calm?
Does being physically active make you feel energized?
Does being physically active motivate you?

What word best describes how you feel when you are physically active?

Our mental health can be influenced by our physical activity.

Staying physically active can help a person’s mental state, and it is important to bring daily physical activity into your life. Often, the hardest part is finding the motivation to be active.

Action

Setting goals and keeping track

By tracking our physical activity, we are able to increase the level of difficulty as well as the number of times we repeat an activity. Monitoring how our bodies react to the changes allows us to decrease, continue, or increase the intensity of the level of our health-related fitness.

The warm up

What is a warm up?

Before participating in physical activities, it is important to warm up to raise your heart rate, loosen your muscles, and mentally prepare.

In this section, you will choose a warm up exercise to complete on your own.

First, let’s do a safety check.

Safety check

It is also important to do a safety check before participating in physical activities. Use the following checklist to ensure you have considered the proper safety precautions.

Safety

Before you begin, consider these safety precautions:

Warm up

Warm up

The following warm up exercises are called dynamic stretches which actively stretch your muscles, as opposed to a static stretch. All of these can be done moving in a straight line or on the spot.

Choose one of these warm up options to complete on your own.

Three warm up exercises. In exercise A, a person jogs on the spot and kicks their legs out behind them. In exercise B, a person bends their arms at 90 degrees to a flexing position. In exercise C, a person raises their heel back.

  1. While running on the spot, or in a line, ensure that your heel is kicking your buttocks with every step. Feel the elasticity in your upper legs. Continue for one minute.
  2. Sitting or standing, place your arms extended to either side, level to the ground, bend your elbow upwards to 90 degrees, and return to level position. Repeat 20 times.
  3. Standing in place, raise heel to butt, alternating each foot.

Three warm up exercises. In exercise A, a person sits on the floor with their legs extended forward together, as their reach for their toe. In exercise B, a person lies on their back with both feet raised, as they reach as far as they can with their arms. In exercise C, a person stands with feet wide apart, as they raise one arm as high as they can. Their other arm is bent behind their head and holds onto the raised arm.

  1. Keeping your leg straight, kick it out in front of you and try to touch your toe with the opposite hand. Repeat with the other side. Continue for one minute.
  2. Raise both feet as high as you can and reach as far as you can.
  3. Put your arms out in front of body, level to the ground. Raise your left arm as high as it can, then return it to level position. Raise your right arm as high as it can, then return it to level position. Alternate arm action for one minute.

Three warm up exercises. In exercise A, a person has their arms out straight to each side, and they are making forward circles. In exercise B, a person runs on the spot and raises their knees with each step. In exercise C, a person walks on the spot and raises their knees with each step.

  1. Both arms out to the side, level with the floor, rotate arms in small circles – forward five times then backwards five times, complete for one minute.
  2. Raise your knees as high as you can while running on the spot or staying in one place for one minute.
  3. Walk in place with high knees for one minute.

Student Wellness

Get ready!

Are you finished your warm up? Have some water and get ready to be active!

Participating in physical activities

A row of three girls holds themselves up in a push up on exercise mats set up in front of two mature trees in a neighborhood park.

We are going to try some physical activities. These activities will be utilizing mainly the larger muscle groups in your body. At times you may feel fatigued but keep pushing yourself to achieve!

Part 1: The plan

Before we begin the activities, we need to make a plan. A plan lets us set goals and track our progress. It allows us to record which activities we are doing, and how many repetitions we will complete.

You can use the following fillable and printable My Plan chart to track your progress. This document also includes important instructions about how to fill out your plan. You can also use another method of your choice to record your plan.

My Plan
Exercise First Set Second Set Third Set
Activity 1: First Goal: Second Goal: Third Goal:
Achieved: Achieved: Achieved:
Activity 2: First Goal: Second Goal: Third Goal:
Achieved: Achieved: Achieved:
Activity 3: First Goal: Second Goal: Third Goal:
Achieved: Achieved: Achieved:
Activity 4: First Goal: Second Goal: Third Goal:
Achieved: Achieved: Achieved:
Activity 5: First Goal: Second Goal: Third Goal:
Achieved: Achieved: Achieved:
Activity 6: First Goal: Second Goal: Third Goal:
Achieved: Achieved: Achieved:

Press the ‘Activity’ button to access the My Plan.

Activity (Open PDF in a new window)

If you’d like to explore an example of a plan, press the ‘Example’ button.

Here is an example of Student A’s plan. It only shows one row of their plan for Activity 1, Option A:

Exercise First Set Goal First Set Achieved Second Set Goal Second Set Achieved Third Set Goal Third Set Achieved
Activity 1:

Option A

 8 5 4 6 5 5

Student A recorded their first goal at eight repetitions, which means they thought they could do the activity eight times in a row. When they tried the physical activity, they were able to achieve five repetitions.

They recorded their second goal for four repetitions, and on their second attempt at this activity they were able to achieve 6 repetitions.

They recorded their third goal for five repetitions. This time, they were able to do the activity five times when they tried it.

Part 2: Physical activities

Now that we have a plan, let’s try some physical activities. You will be doing five activities and tracking your progress using your My Plan chart.

Safety

With any physical activity, we need to start with a safety check.

Make sure you do your safety checks before you begin.

Be aware of the signals that your body is sending you – if you feel too tired or unwell, stop and rest.

It is important to note that you may only be able to do a few reps as you get started. Some exercises may not even be possible yet!

OK, let’s try it!

Select one option from each of the six activities to try on your own.

Activity #1

Major muscle groups utilized: legs, core, triceps, biceps

Press the tabs to explore each option for Activity #1.

Instructions:
  • Start by squatting on the ground, feet approximately shoulder width apart. Your thighs should be parallel to the ground. Your hands should be in front of your body.
  • Jump up into the air and point your toes to the ground.
  • As you’re jumping, send your arms behind you. Once you land, return to your starting position.
  • Repeat.

Instructions:
  • Squat on the ground, feet approximately shoulder width apart. Your thighs should be parallel to the ground. Your hands should be in front of your body.
  • Repeat.

Instructions:
  • Place your hands flat, pressing against each other with your elbows level to your hands.
  • Press as hard as you can as you lift your hands above your head.
  • Hold for five seconds, release for five seconds and do it again.

Activity #2

Muscle groups utilized: back, triceps, shoulders

Press the tabs to explore each option for Activity #2.

Instructions:
  • Lie with your stomach on the ground, and push yourself up using your hands, while keeping your elbows close to your body. The lower half of your body will stay on the ground.
  • As you push up, straighten your arms, and flex your back.
  • Repeat.

Instructions:
  • Lie with your stomach on the ground and push yourself up while keeping your elbows on the floor. The lower half of your body will stay on the ground.
  • Hold the upright pose, flex your back, and time how long you can hold it.

Instructions:
  • Place your arms straight upright overhead, bend elbows backwards till they reach 90 degrees and then return your arms to the straight up position.
  • Repeat.

Activity #3

Muscle groups utilized: triceps, core

Press the tabs to explore each option for Activity #3.

A young person sitting on a chair raises themselves off the chair using their hands and arms, which are placed on each side of the chair.

Instructions:
  • Sitting in a chair, place your hands on each side or just under each leg and push up as best you can.
  • Hold for five seconds.
  • Repeat.

Instructions:

This exercise requires a chair without wheels, a bench, or a ledge.

  • Position your palms on the edge of the seat and sit on the ground in front of the chair. Your elbows will be bent, and your legs are straight out in front of you.
  • Straighten your arms and use your triceps muscle to lift your body weight. Use your core to keep your body straight.
  • As you repeat, stop before you are touching the ground. Don’t sit all the way down again until you are finished!

Instructions:

This is the same as Option B, except you will only go halfway down.

This exercise requires a chair without wheels, a bench, or a ledge.

  • Position your palms on the edge of the seat and sit on the ground in front of the chair. Your elbows will be bent, and your legs are straight out in front of you.
  • Straighten your arms and use your triceps muscle to lift your body weight. Use your core to keep your body straight.
  • As you repeat, keep your body above the ground.

Activity #4

Muscle groups utilized: shoulders, core

Press the tabs to explore each option for Activity #4.

Instructions:
  • Using both arms, push out with your arms so they are fully extended.
  • Recoil your arms and then push straight up until fully extended.
  • Repeat.

Instructions:
  • Start this exercise crouched to the ground with your hands a little more than shoulder width apart.
  • Send your legs back one at a time, trading off which leg goes behind your body.

Instructions:
  • Beginning on hands and knees in tabletop position, bring head down until almost touching the ground.
  • Return to tabletop position.

Activity #5

Muscle groups utilized: Legs, arms, and core

Press the tabs to explore each option for Activity #5.

Instructions:
  • Stand upright, and lunge one foot forward at a time, keeping your hands on your hips and your back straight.
  • Return to the standing position and trade legs.
  • Keep your knee above your foot when you are lunging forward.

Instructions:
  • Sitting in a chair, extend both arms out in front level to the floor.
  • Rotate arms to each side fully extended, then bring up both arms over your head so that your hands meet and clap.
  • Move your arms back to level out to your side then rotate back to the front.
  • Repeat.

Instructions:
  • Start crouched to the ground.
  • Jump into the air and then return to the ground in a crouched position.

Activity #6

Muscle groups utilized: Core, legs, and shoulders

Press the tabs to explore each option for Activity #6.

Instructions:
  • Start by either sitting, standing, or kneeling. Using your stomach muscles, flex and hold for five seconds.
  • Release your flex, wait five seconds, break, then flex and hold again.
  • Repeat.

Instructions:
  • Lie on your back with your toes pointed and your arms extended straight behind your head.
  • Keeping your legs, arms and head off the ground, sit up so that your knees bend into your chest, and your arms come to meet your legs.
  • Straighten out again, still ensuring that your legs, arms, and head do not rest on the ground.
  • Repeat.

Cool Down

Cool down

Following your workout, it is important to cool down. Sometimes a cool down can be something as simple as stretching.

Try cooling down on your own.

Pause and Reflect

Pause and reflect

Good work! Take a moment to catch your breath and drink some water. Reflect on the same questions we started with:

Self-assessment

Does being physically active make you feel calm?
Does being physically active make you feel energized?
Does being physically active motivate you?

Keep track of the number of reps you did for each set. Reflect on which exercises you found the most challenging, and which you found the most satisfying. Why do you think that might be?

Record your thoughts digitally, orally, or in print.

Consolidation

A plan for motivation

Integrating physical activity into your everyday life is difficult, but essential. Sometimes, it is hard to find the motivation and hold yourself accountable. Increasing our fitness takes time, commitment, and patience.

In one month, attempt the exact same workout you tried today. Your goal should be to beat the numbers you accomplished today.

Select three different activities to complete each day. Rotate and do different groupings of activities as you develop your routine. Pick four days in the week to work out, and do your best to create a challenging, but reasonable path forward. You may substitute a different exercise for one that is provided if you find it too difficult. Explore and research a different activity that will work the similar muscle groups.

Complete the following fillable and printable My Workout Plan document to establish your weekly workout plan. Creating your own plan will help you stay accountable, while giving yourself the power to set aside times that work best for you.

My Workout Plan

Press the Activity button to access the My Workout Plan.

Activity (Open PDF in a new tab)

Tracking your thinking

Record your thoughts and how you feel throughout your workouts. Create a log or journal that tracks these ideas which will allow you to reflect upon at the end of your journey. Create your response either digitally, orally, or in print.

Reflection

As you read the following descriptions, select the one that best describes your current understanding of the learning in this activity. Press the corresponding button once you have made your choice.

I feel…

Now, expand on your ideas by recording your thoughts using a voice recorder, speech-to-text, or writing tool.

When you review your notes on this learning activity later, reflect on whether you would select a different description based on your further review of the material in this learning activity.