Stretch and Discus fit Choices

Kids learn how sleep affects your body. They'll practice how to relax and recharge their energy while learning ways to manage stress and reduce screen time.

Kids and leader sitting in a circle
Kids writing their ideas on paper
Kids playing in gym.
Group of kids doing movement activities on a field outside
Group of kids playing a game outside
Girls relaxing on yoga mats outside

Activity Purpose

Introduce kids to the role recharge plays as an influencer of the choices they make. Kids learn about the importance of sleep and practice ways to reduce screen time, relax, and energize.


  • Recognize "recharge" as sleeping 9-12 hours every night and doing screen-free relaxation activities throughout the day.
  • Recognize that recharge influences fit choices throughout the day.
  • Identify "Think fit. Be fit!" as a cue for "know your mood" and "make a healthy choice."


  • Talk Time: Kids sit and stretch or stand and march in place. Be sure they are a safe distance (arm’s length) apart.
  • Activity: Have Recharge Activity Cards ready to use. Print the Session 1 Challenge for each fitClub member. If using music, have the player and music for this activity accessible and ready to play.
  • Wrap Up: Kids sit a safe distance apart for group discussion.

Talk Time


You may already know that sleeping 9-12 hours every night helps to recharge your energy. But did you know that relaxing throughout the day without a screen can also help you recharge?

We are going to move through a breathing and stretching routine while we review what we have learned. Then, we will talk about fit choices we can make between now and our next fitClub session. 

Do The Activity

Activity Instructions
  1. Kids sit, close their eyes, then take 3 deep breaths. Breathe in through the nose and fill the belly up like a balloon for a count of 6. Slowly exhale through the mouth for a count of 6.
  2. Ask for 3 volunteers; each chooses 1 Recharge Activity Card.
  3. Demonstrate how to do the stretching movement on each card. Continue the breathing pattern. 
  4. Continue stretching through Wrap Up and Reflection.

Q: What is something you know about recharge now that you didn't know before? 
A: You can recharge your energy by sleeping 9-12 hours and relaxing without a screen. 

Q: How are mood and recharge similar? 
A: They are both influencers.

Wrap Up


Q: At the beginning of our session I asked you two questions:

  1. What are 3 words that come to mind when I say "fit"? 
  2. What excites you the most about being part of fitClub? 

How would you answer these questions now that we have finished our first fitClub session?
A: Answers will vary. Listen for responses that show a deeper understanding of  "fit" and include references to recharge, mood, food, and move.

Q: When someone asks you about fitClub, you can tell them that being fit has four parts. What are the four parts? 
A: Recharge, mood, food, and move.

Distribute pencils and My fit Thoughts to check for understanding and readiness to make fit choices. This will provide you with information about how well the kids are understanding the fit concepts as well as their learning needs. Remind kids that there are no right or wrong answers. Read the questions aloud:

  1. Circle the icon that represents the fit session you learned about. For this session, you will circle all the icons because we talked about all 4 parts of fit.
  2. What did you learn about in the fit section you circled above? Write down something you learned today. 
  3. What is one fit choice you plan to make this week.?
  4. On a scale from 1 to 5, how easy will it be to complete the fit choice you made in question 3? Put an X over "Super Easy," "Easy," "Doable," "Difficult," or "Super Difficult."

Thank you for coming today. We had fun learning about mood and the connection to the other parts of fit. Here is your challenge to help you make healthy choices until the next session. (Distribute the Session 1 Challenge for kids to take home.)

Teach the fit Chant:

Leader says: Think fit. (Pointer finger pointed at brain.) 
Kids reply: Know your mood! (Pointer finger pointed at brain.) 

Leader says: Be fit! (Thumbs up!)
Kids reply: Make a healthy choice! (Thumbs up!)


Do the fit-Chant! 

Leader: Think fit. (Pointer finger pointed at brain.) 
Kids: Know your mood! (Pointer finger pointed at brain.) 

Leader: Be fit! (Show thumbs up!)
Kids: Make a healthy choice! (Show thumbs up!)

Time: 10 Minutes

What You'll Need


  • Music
  • Timer

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