September 2015 Elementary Activity Calendar Sunday Monday NATIONAL HEALTH OBSERVANCES Fruit and Veggies – More Matters Month National Childhood Obesity Awareness Month National Yoga Awareness Month Whole Grains Month 6 7 Go bowling or set up bottles/cans at home. See how many you can knock down! Tuesday 1 2 Try and hold Tree Pose for 20 seconds on each leg. Place your foot on the inner calf or inner thigh (never the inner knee!) 8 Keep a food journal of all the fruits and veggies you eat this week. Strive for 1-1 ½ cups of fruit and 1 ½-2 ½ cups of veggies. Wednesday 3 10 tricep dips 15 second seated straddle stretch 20 crunches 25 jump rope reps 9 Complete 25 reps of any two exercises! 14 15 16 10 frog jumps 10 sit-ups 10 push-ups 10 second superman hold Hold Cobra three times for 20 seconds. Practice the other poses you’ve learned! Jump rope to music! Can you jump to an entire song without stopping? 20 21 22 Practice your right leg split, left leg split, and middle split. Hold each one for 30 seconds. 23 Friday 4 Play Follow the Leader… with exercises! You can run, skip, and even dance! 10 Go to the tennis courts. Practice striking and volleying with a friend or family member! No tennis court? Practice striking and volleying a balloon! 13 Thursday Hold Downward Dog three times for 20 seconds. Try lifting one leg for an even greater challenge! 17 Go to the basketball court and practice your lay-ups. Can you make 5 shots on both your right and left sides? 24 Jump rope! Try a Bell jump! To do so, jump forward and backward while keeping your feet together. Blow up a balloon and see how many times you can keep it up in the air. Play by yourself or with friends! 28 27 During a TV commercial, hold a seated pike stretch three times for 20 seconds. Can you touch your toes? Jump rope! Try a Skier jump! To do so, jump side-to-side while keeping your feet together. Leg Day! 20 squats 20 walking lunges 20 high knees 29 Hold Bow Pose two times for 15 seconds. Discuss the benefits of yoga! Alternate rounds by hopping, galloping, running, sliding, skipping, and leaping. 5 Have a family dinner with brown rice or wholewheat pasta. Want dessert? Try muffins with whole-wheat flour! Can you do 5 in a row? 10? 11 12 Just play! Hide-and-seek, tag, hopscotch, hula hoop, pogo stick, it’s up to you! Go for a bike ride around the neighborhood. Don’t forget to wear your helmet! 18 19 Usually eat a sandwich with white bread? Try substituting for delicious whole-wheat bread. 25 Red Light, Green Light Practice dribbling a soccer ball in your backyard, or trap and kick with a neighbor. Saturday Enjoy a day at the playground. See how many times you can swing across the monkey bars. 26 Family Health and Fitness Day USA! Throw and catch with a partner(s). Practice using a variety of balls (e.g. a football, wiffle ball, and basketball.) Walk to the park for a family picnic. Pack a healthy lunch full of fruits, veggies, and whole grains! 30 World Heart Day! Run/walk a mile at a nearby track or field. Bring your friends along! What was your favorite activity this month? Give it another try! Practice the Bell jump again too! Reproduced with permission from the Society of Health and Physical Educators (SHAPE America) SHAPE America recommends school-age children accumulate at least 60 minutes and up to several hours of physical activity per day. Each bout of physical activity should be followed by cool-down stretches that help reduce soreness and avoid injury. Happy exercising! http://www.shapeamerica.org/publications/resources/teachingtools/qualitype/