Preview Physical Activity Calendar

January 2017

Secondary Physical Activity Calendar

Reproduced with permission from the Society of Health and Physical Educators (SHAPE America) http://www.shapeamerica.org/publications/resources/teachingtools/teachertoolbox/activity-calendars.cfm

Yoga Images from www.forteyoga.com

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Code Word

While watching TV any

time you hear the code

word complete 10

jumping jacks.

Code word: new year

Shoulder Shrugs

Shrug your left shoulder

up and down 10 times.

Then repeat with your

right shoulder 10 times.

Jump rope as fast as

you can for one minute,

then rest for 1 minute.

Repeat 6-8 times.

Balance

Stand on your right leg

and lift your left knee at

a 90 degree angle.

Touch your toe without

falling repeat 10 times

then switch sides.

Step Jumps

Find a step or a bench

and jump up and down

50 times. Be careful.

Take a break if you

need to.

4 for 10

10 frog jumps

10 sit-ups

10 push-ups

10 second superman

hold

7 Paper Plate Planks

In plank position with

paper plates under

your feet. Complete

30s each:

-mountain climbers

-in and out feet

-knees to chest

Commercial Planks

Can you plank during

an entire commercial

break?

Core Challenge

Plank 10 seconds

10 crunches

10 sit ups

Repeat 5 times with no

rest!

High Knees & Stretch

High knees for 30

seconds then stretch a

body part. Repeat

stretching a new body

part each time.

Shuttle Run

Pick a starting point

and place 2 small

objects 10 yards away.

Sprint to pick up each

object one at a time.

Skaters

Hop to your right

bringing your left foot

behind you with knees

bent & body low.

Repeat the movement

to the left. Do for 30

seconds.

Partner Challenge

Sit back to back with a

friend and link arms.

Try to stand up without

unlinking arms.

14 Seated Forward

Bend Pose

Hold for 1-3 minutes

breathing deeply going

deeper into the pose.

Rest if need.

Exercise DVD

Get an exercise DVD

or find one on the

internet and do it with

the whole family.

16 Hands & Knees

Balance Pose

Hold for

30-60 seconds, switch

sides and repeat.

Long Jump

Pick a starting point

and jump as far as you

can. Try 3 different

times to see how far

you can go.

Army Crawl

Lay on your stomach

resting on your

forearms. Crawl across

the room dragging your

body as if you’re

moving under barbed

wire.

Do this:

-Hop on one leg 30

times, switch legs

-Take 10 giant steps

-Walk on your knees

-Do a silly dance

-Sprint for 10 seconds

Tabata

Mountain climbers

20 seconds of work

10 seconds of rest

8 rounds

7 Commercial Stroll

During a commercial

break take a walk

around your entire

house. Still a

commercial? Go again

this time speed walking

so you don’t miss a

thing!

22 Mummy Kicks

Criss-cross arms from

left to right while lightly

hopping & kicking your

feet from left to right.

Cardio & Yoga

Do a cardiovascular

exercise(s) of your

choice for 5-10 minutes

then try all three yoga

poses holding each pose

for 30-60 seconds before

switching.

4 for 10

10 frog jumps

10 sit-ups

10 push-ups

10 second superman

hold

Core Challenge

Plank 10 seconds

10 crunches

10 sit ups

Repeat 5 times with no

rest!

26 Low Lunge Pose

Hold

for 30-60 seconds,

breathing deeply.

Switch legs and repeat.

Star Jumps

Jump up with your

arms and legs spread

out like a star. Do 10

then rest and repeat.

Paper Plate Planks

In plank position with

paper plates under

your feet. Complete

30s each:

-mountain climbers

-in and out feet

-knees to chest

Dance, Dance

Put on your favorite

song or turn on the

radio. Dance however

you like during the

entire song!

Tea Cup Tip-ups

Place your hands on the

ground and gently touch

your forehead to the

ground balancing your

elbows on your knees.

Star Jumps

Jump up with your

arms and legs spread

out like a star. Do 10

then rest and repeat.

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!

NATIONAL HEALTH OBSERVANCES

National Blood Donor Month

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