LiveWell Kids 8-Minute Morning Activities Handbook
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1 LiveWell Kids 8-Minute Morning Activities Handbook 514 N. Prospect Ave., 1st Floor, Redondo Beach, CA
2 Table of Contents Program Background...2 Implementing the Program...3 Routines List...4 Exercise Photos & Descriptions...5 Routine Routine Routine Routine Routine Minute Morning Activities Handbook 1
3 LiveWell Kids Program Background What is LiveWell Kids? LiveWell Kids is part of Beach Cities Health District s ongoing commitment to raise healthy, active children in our community. By guiding children toward healthy lifestyles, eating and physical activity habits, we are reducing the risk of many diseases and serious health conditions that will affect a child s quantity and quality of life now and in the future. Program History & Goals In 2008, Beach Cities Health District expanded LiveWell Kids, our evidence-based, multi-component obesity prevention program, to all 8 elementary schools in the Redondo Beach Unified School District. In the years following, schools from both Hermosa Beach Unified and Manhattan Beach Unified have also adopted various aspects of the program. The goals of our program are simple: Increase access to, and consumption of healthy foods Improve knowledge and behaviors about healthy eating Increase physical activity Provide parent education The 8-Minute Morning Activities are the LiveWell Kids answer to achieving the 3rd program goal of increasing physical activity. What are the 8-Minute Morning Activities? The 8-Minute Morning Activities are exercise routines that are completed by every student in the school, as a group, first thing in the morning. The routines are set to music soundtracks with a voiceover that calls out each exercise. Each routine consists of 10 unique and kid-friendly exercises that are done in 3 sets (regular, fast, & super-fast) over 6 minutes. The exercises are followed by 2 minutes of calm stretching and 25 seconds of mindful breathing. Research & Support Research shows that children who participate in an early-morning exercise program have higher math and reading test scores than kids who don t. EdWeek (Exercise Seen as Priming Pump for Student s Academic Strides) Just 10 minutes of exercise can improve mood, increase vigor, reduce feelings of fatigue, and help participants feel more clear-headed. WebMD Schools that promote physical activity may have a significant impact on reducing childhood obesity, chronic disease, and, ultimately adult mortality. Education.com (Promoting Physical Activity and Exercise among Children) The benefits have been remarkable! My students with tons of energy to burn started coming into the classroom ready to perform with a calm that I had not seen before. The program has had an impact on everyone in my room, including me. Melanie Sullivan, 4th Grade Teacher, Jefferson Elementary 8-Minute Morning Activities Handbook 2
4 Implementing the 8-Minute Morning Activities Work Out the Logistics Based on your school s bell schedule, morning routine, size, and blacktop area, determine when and where the Morning Activities will take place each day. You will need a PA system (preferably with a microphone) and enough space for each student. Determine where the PA system will be stored and set up. Choose a storage location that is near to where the exercises will take place. The PA system should be set up somewhere that all participants can hear the soundtrack clearly. If you use a CD or mp3 player for the music, determine if it can be safely stored with the PA system. The students should be 4-5 feet apart from each other in order to complete each exercise safely. The best way to accomplish this is by painting classroom numbers and individual spots on the ground. (Tip: Have your buildings & grounds dept. measure and paint room numbers and small spots. Black paint can be seen, but will not ruin the look of the blacktop.) Make it a Routine Establish who will be in charge of setting up/putting away the PA system every day Start the soundtracks at the same time every day. Consistency is crucial to success. Incorporate the 8-Minute Activities into your regular morning tasks (Pledge of Allegiance, school song, announcements, etc.) Get Everyone Involved Set a schedule or calendar for a different teacher/faculty member/parent to lead the Activities each day. They can get on the microphone and keep everyone pumped up! Identify and reward students giving maximum effort. Each class can choose one or two students to go to the front of the line and be the class leaders Choose a few upper grade students to join the lower grade students to teach the exercises and motivate them. Make the program your own. Every school has their own way to put their unique twist on the Activities. 8-Minute Morning Activities Handbook 3
5 Routines List Routine 1 Exercises: 1 Crazy Jacks 2 Apple Pickers 3 Rocking Horse 4 Heel Clickers 5 Bottom Kickers 6 Light Bulbs 7 Sledge Hammer 8 Scissor Jumps 9 Wolverines 10 Quick Feet Cool Down: 1 Around the World 2 Warrior 1 3 Palm Tree 4 Mindful Breathing Routine 2 Exercises: 1 Cross Jacks 2 Mountain Climbers 3 Side Crunches 4 Invisible Jump Rope 5 High Knees 6 Flap Your WIngs 7 Windmills 8 Ski Jumps 9 Roof Raisers 10 Funky Chicken Cool Down: 1 Standing Twist 2 Warrior 2 3 Frog 4 Mindful Breathing Routine 3 Exercises: 1 Jumping Jacks 2 Drummers 3 Body Builders 4 Hop Scotch 5 Sumo Squats 6 Floor Flatteners 7 Windshield Wipers 8 Point Jumps 9 Monkeys 10 Squish Your Knee Cool Down: 1 Tree Pose 2 Runner s Lunge 3 Downward Dog 4 Mindful Breathing Routine 4 Routine 5 Exercises: 1 Slap Jacks 2 Shopping Cart 3 Steam Engines 4 Surfer Jumps 5 Frankensteins 6 Speed Bags 7 Tidal Waves 8 Three Pointers 9 Swimmers 10 Ice Skate Cool Down: 1 Chair Twist 2 Pyramid 3 Elephant 4 Mindful Breathing Exercises: 1 Wobble Jacks 2 Canoes 3 Washing Machine 4 Fireworks 5 Break the Stick 6 Row Boats 7 Ceiling Circles 8 Rockets 9 I Don t Knows 10 Line Dance Cool Down: 1 Warrior 3 2 Triangle 3 Chair 4 Mindful Breathing 8-Minute Morning Activities Handbook 4
6 Routine 1 Exercises: 1 Crazy Jacks 2 Apple Pickers 3 Rocking Horse 4 Heel Clickers 5 Bottom Kickers 6 Light Bulbs 7 Sledge Hammer 8 Scissor Jumps 9 Wolverines 10 Quick Feet Cool Down: 1 Around the World 2 Warrior 1 3 Palm Tree 4 Mindful Breathing 1. Crazy Jacks: Keep arms and legs straight and alternate moving up and down in front of body Apple Pickers: Reach your hand up and away from your body to pick the apple, bring your hand down diagonally across your body to put it in the bucket (alternate sides) 3. Rocking Horse: Feet together, rock forward by bending at the waist, stand tall 4. Heel Clickers: Jump and tap heels together 8-Minute Morning Activities Handbook 5
7 5. Bottom Kickers: Jog in place with heels hitting your bottom 6. Light Bulbs: Quickly twist one light bulb with each hand above your head 7. Sledge Hammers: Raise both hands high above your head and hammer straight down 8. Scissor Jumps: Jump and scissor your legs moving them front to back 9. Wolverines: Make an X with your arms in front of face, low squat with wide feet and arms 10. Quick Feet: Jog in place quickly with tiny steps 8-Minute Morning Activities Handbook 6
8 Cool Down Around the World 3. Palm Tree FRONT SIDE 2. Warrior One 8-Minute Morning Activities Handbook 7
9 Routine 2 Exercises: 1 Cross Jacks 2 Mountain Climbers 3 Side Crunches 4 Invisible Jump Rope 5 High Knees 6 Flap Your WIngs 7 Windmills 8 Ski Jumps 9 Roof Raisers 10 Funky Chicken Cool Down: 1 Standing Twist 2 Warrior 2 3 Frog 4 Mindful Breathing 1. Cross Jacks: Cross your arms and legs in front of your body 2. Mountain Climbers: Climb by alternating hand reaching up with high knees 4. Invisible Jump Rope: Take small quick jumps while twirling your rope with your wrists 3. Side Crunches: Put your fingers on your ears and drop your elbow towards your hip (alternate sides) 5. High Knees: Jog in place w/ knees as high as possible 8-Minute Morning Activities Handbook 8
10 6. Flap your wings: Hands to your side, quickly raise both arms up and down Windmills: Feet with hands up in a V, bring your hand down diagonally across your body to opposite foot (alternate sides) 9. Roof Raisers: Squat down and raise the roof by 8. Ski Jumps: Feet together, jump side to side pushing palms up to sky 8-Minute Morning Activities Handbook 9
11 Cool Down 10. Funky Chicken: Walk in place with high knees and flap your wings like a chicken. 1. Standing Twist FRONT SIDE 2. Warrior Two FRONT SIDE 3. Frog Pose 8-Minute Morning Activities Handbook 10
12 Routine 3 Exercises: 1 Jumping Jacks 2 Drummers 3 Body Builders 4 Hop Scotch 5 Sumo Squats 6 Floor Flatteners 7 Windshield Wipers 8 Point Jumps 9 Monkeys 10 Squish Your Knee Cool Down: 1 Tree Pose 2 Runner s Lunge 3 Downward Dog 4 Mindful Breathing 1. Jumping Jacks: Jump, send your feet out to each side while raising your hands above your head 2. Drummers: Play the drums as fast as you can over your knee (alternate sides) 3. Body Builders: Stand tall and flex arm muscles, bend and bring fists together at your waist Hop Scotch: Hopscotch in place (2 feet, 1 foot, 2 feet, 1 foot) 8-Minute Morning Activities Handbook 11
13 3 5. Sumo Squats: Stomp right foot, stomp left foot, low squat with wide feet and arms 6. Floor Flatteners: Push downward towards the floor with hand on each side of your knee. (alternate sides) 7. Windshield Wipers: Both hands in the air, sway back and forth 3 8. Point jumps: Point both hands in one direction, jump in that direction. (alternate sides) 8-Minute Morning Activities Handbook 12
14 9. Monkey: Feet shoulder width apart, alternate straight arms up and down in front Squish Your Knee: Raise your knee and use both hands to squish the bug on your knee (alternate knees) 8-Minute Morning Activities Handbook 13
15 Cool Down 1. Tree Pose FRONT SIDE 2. Runner s Lunge FRONT SIDE 3. Downward Dog 8-Minute Morning Activities Handbook 14
16 Routine 4 Exercises: 1 Slap Jacks 2 Shopping Cart 3 Steam Engines 4 Surfer Jumps 5 Frankensteins 6 Speed Bags 7 Tidal Waves 8 Three Pointers 9 Swimmers 10 Ice Skate Cool Down: 1 Chair Twist 2 Pyramid 3 Elephant 4 Mindful Breathing 1. Slap Jacks: Raise your foot and clap hands under your leg Shopping Cart: Step and push the cart out to the side (alternate sides) 3. Steam Engines: Hands at sides of head, touch your elbow to the opposite knee (alternate sides) 4. Surfer Jumps: Feet wide with knees bent, jump and face the opposite way on your surf board 8-Minute Morning Activities Handbook 15
17 5. Frankensteins: Raise straight leg in front of body and touch w/opposite hand (alternate legs) 6. Speed Bag: Quickly circle fists in front of your face and to one side (alternate sides) 7. Tidal Waves: Feet wide, raise hands in the air, crash the wave by bringing hands to the ground Pointers: Jump high and shoot the basketball 9. Swimmers: Quickly move both arms in swimming motion (alternate direction) 10. Ice Skates: Slide sideways, raise your foot and swing your arms 8-Minute Morning Activities Handbook 16
18 Cool Down 1. Chair Twists FRONT SIDE 2. Pyramid FRONT SIDE 3. Elephant 8-Minute Morning Activities Handbook 17
19 Routine 5 Exercises: 1 Wobble Jacks 2 Canoes 3 Washing Machine 4 Fireworks 5 Break the Stick 6 Row Boats 7 Ceiling Circles 8 Rockets 9 I Don t Knows 10 Line Dance Cool Down: 1 Warrior 3 2 Triangle 3 Chair 4 Mindful Breathing 1. Wobble Jacks: Feet apart, arms out to sides with elbows bent, wobble side to side Canoes: Hold the oar high above your head, swing both hands down toward your hip (alternate sides) 3. Washing Machine: Elbows out and twist side to side 4. Fireworks: Jump up in the air and explode like a firework. 8-Minute Morning Activities Handbook 18
20 Break a Stick: Hold the stick above your head, lift your leg and break it across your knee (alternate sides) 6. Row Boats: Reach out to grab both oars, pull back towards hips Ceiling Circles: Paint giant circles on the ceiling with both hands (alternate direction) 8-Minute Morning Activities Handbook 19
21 8. Rockets: Hands together above head, squat down, and blast off 9. I Don t Know: Raise both shoulders up and turn your palms to the sky Cool Down 10. Line Dance: Hands on hips, slight jump and tap heel on ground (alternate feet) 1. Warrior 3 FRONT SIDE 2. Triangle Pose 3. Chair Pose 8-Minute Morning Activities Handbook 20
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