Move More Month

Family Adventure

GOAL:   Be active and healthy

The ADVENTURE:  Take a few minutes every day to get some exercise in.

TIPS:

 Extra time before bed

  Extra time to do MORE moves and active playing. Encourage kids to be active. Try to avoid shutting down kids 'active' play unless absolutely necessary (like for bedtime and nap time, and bedtime and nap time, and I guess dinner time, too.)

  A healthy snack - maybe a favorite piece of fruit or gogurt

  Pull out a favorite towel that they will use ONLY when they are doing their MOVES (whether the official moves or at other active times throughout the day).

For little kids you could have a special SUPER HERO cape they get to wear for an hour or so after they do their exercises. This can be as simple as a towel with a super hero sign pinned on. The point is to recognize that they did their moves!

  If the budget allows you could buy some special shoes or workout clothes for them to wear while doing their moves.

Play your favorite music during each activity to add an extra level of energy.

HERE ARE YOUR MOVES!

Day 1: Hold tree pose for 30 seconds (5X).

Day 2: Dance to your favorite music for 3 minutes (3X). Let your kids choose the songs.

Day 3: Complete 20 squats (3X).

Day 4: Hold warrior pose for 30 seconds (5X).

Day 5:  Little Peekers (10X).  Push-ups: Strengthens arms, shoulders, and chest.

• Start on your hands and knees – hands under shoulder and knees under hips.
• Slowly bend your arms lowering your body, face and chest towards the floor to peek under the tree.
• Slowly straighten arms keeping stomach muscles tight to protect back.

Day 6: Checking the chimney (30 seconds).  Climb an imaginary ladder: Improves cardiovascular fitness and strengthens coordination and balance.

• Stand with feet shoulder width apart.
• Move arms and legs as if you were climbing a ladder – keep stomach muscles tight and upper body tall.

Day 7: Complete 20 jumping jacks (3X).

Day 8: Snowman walk (20 seconds 2X).

Start with narrow wide marches.
Walk with feet shoulder width apart, moving arms back and forth (elbows bent). Continue for 10 seconds.
Move feet wider apart, knees slightly bent and continue to walk for 10 seconds.

Day 9: Reach for the night stars (triangle pose, 5X).

Day 10: Do the candy cane in cocoa twist (10X).

Do the twist. This strengthens legs and core muscles and improves circulation.

• Stand with feet shoulder width apart, knees slightly bent and arms out to the side (parallel to the floor).
• Twist upper body to the left, lower body to the right, and reverse in a continuous motion – Keep stomach muscles tight and upper body tall.
• Slowly twist down to the floor by slowly bending your knees while twisting upper and lower body.
• Slowly rise up by straightening your knees while continuing to twist upper and lower body.

Day 11: Chair pose for 30 seconds (5X).

Day 12: Popcorn pop (30 seconds).

• Crouch down into a little popcorn kernel, head tucked in towards the chest and arms folded across the front of the body.
• Start jumping on the spot.
• Continue jumping as the kernel gets bigger and bigger (standing up).

Pre-K Adventure

Littles love to JUMP. If you dare, let them jump on some furniture. If not, have them jump on pillows or even a mini trampoline. Be sure to jump with them, even if you have to tone it down. Finish up with a healthy snack and drink

Community Engagement Adventure

Organize a neighborhood game: 4-square, soccer, basketball, softball, kick the can, red rover or whatever favorite sport or activity you like that will get everyone up and active. Also be sure to share this Adventure with others in your neighborhood

Teen Adventure

If you have a gaming system, play some form of dance or other game that gets you up and moving. No gaming system? Shoot hoops, play catch, or take a walk with them. Make smoothies when you’re done

Photo Location

Take a picture of your family doing your 12 Days of Fitness activities and post to your social media sites with the hashtags #DiscoveryFamily and #12DaysofFitness