fitCLUB

Make Time to Recharge Your Energy

Play a game to help kids understand how important sleep and screen-free relaxation are to having the energy needed for self-management and impulse control.

Adult leader sitting on the floor talking with kids
Child relaxing while reading outside on a bench.
Group of kids getting ready to play a game outside
Diverse group of kids doing leg stretches with an adult leader
Group of kids running outside on a grassy field
group of kids stretching while sitting cross-legged on a gym floor

Activity Purpose

Kids play a game to help them develop a recharge plan to optimize sleep and screen-free relaxation throughout the day.

Objectives

  • Recall that recharge is an influencer of fit choices throughout the day.
  • Recall "recharge" as sleeping 9-12 hours every night and doing screen-free relaxation activities throughout the day.
  • Design a recharge plan to include the time of day and recharge activity such as doing puzzles, drawing, writing, playing with blocks/Legos, breathing exercises, stretching, meditation, or resting.

Preparation

  • 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.
    • Print a 1 copy of My fit Recharge Planner for each fitClub member.
    • Prepare "time of day" signs by writing the following on blank sheets of paper:
      • In the Morning (2 pieces of paper)
      • During School (2 pieces of paper)
      • After School (2 pieces of paper)
      • Before Bed (2 pieces of paper)
    • Place 1 of each time of day (morning, school, after school, and evening) papers in the center of the activity space and the remaining 4 papers in the center. 
  • Wrap Up: Kids partner with someone sitting near them for discussion.

Talk Time

Introduction

Q: Did you know that when a dolphin sleeps, it shuts down half of its brain and closes only one eye?
A: During this time, the other half of the brain monitors what's going on in the environment and controls breathing functions.

While you sleep, your brain is telling some of your body systems to get to work! Your body grows, cells regenerate, and your hair gets longer! Additionally, your brain stores information and your immune system (ability to fight off viruses and infections) gets a boost.

Recharge is an important part of fit. Recharge is about having enough energy to make fit choices. You recharge your energy by sleeping 9-12 hours every night and screen-free relaxation throughout the day. You can relax by doing puzzles, drawing, writing, playing with blocks/Legos, breathing exercises, stretching, meditating, or resting. Here's an example of how you can relax throughout your day:

  • Stretch 5 minutes before breakfast.
  • Take 10 deep breaths between subjects at school.
  • Before homework, listen to calm music for 10 minutes.
  • Read, draw, journal, do a puzzle or another quiet activity before you go to bed.

During this activity you will design your own recharge plan to relax throughout your day.

Do The Activity

Activity Instructions

Setup of activity area for fitClub Make Time to Recharge game

 

  1. Place 1 of each time of day (In the Morning, During School, After School, Before Bed) papers in the center of the activity space and 1 paper in each corner.
  2. All kids start in the center of the activity space and draw a Recharge Activity Card.
  3. Point out that each corner represents a time of day. Ask kids to think about what time of day they would choose to do the movement on their card.
  4. Shout, "Go!" All kids run to the corner with their chosen time of day. Encourage multiple kids at each time of day. Every corner should have 3-4 kids. If there are more than 3-4 kids at a corner, suggest they choose another recharge time.
  5. Kids begin doing the movements indicated on the cards in their corner.
  6. Shout, "Stop!" Each group decides a favorite recharge activity from their corner and chooses one kid to go to the center of the activity area and stands next to their time of day.
  7. Remaining kids in each group walk in place (or leader-selected movement).
  8. Lead the kids in calling out the fit move plan for the day.
    • "In the morning I will ____________" (everyone shouts out the movement by the "In the Morning" paper as you point to them).
    • "During school I will _____________" (everyone shouts out the movement by the "During School" paper as you point to them).
    • "After school I will _______________" (everyone shouts out the movement by the "After School" paper as you point to them).
    • "Before bed I will ________________" (everyone shouts out the movement by the "Before Bed" paper as you point to them). 
  9. Lead the kids in calling out, "We have a fit recharge plan!"
  10. Gather all kids and hand out My fit Recharge Planner and pencils or markers.
    • Have kids fill out the planner with their own personal move choices before you begin the next activity.  

Wrap Up

Reflections

Q: What can you do to relax throughout your day?
A: Answers will vary. Any relaxation activity including the stretches and tips noted on the Recharge Activity Cards such as:

  • Stretch 5 minutes before breakfast.
  • Take 10 deep breaths between subjects at school.
  • Before homework, listen to calm music for 10 minutes.
  • Read, draw, journal, do a puzzle or another quiet activity before you go to bed.

Plan ways to recharge throughout your day such as reading, listening to music, or solving a puzzle.

Challenge

Try to plan three new ways to recharge after school tomorrow.

Time: 5 Minutes

What You'll Need

Resources

Materials
  • Blank Paper
  • Markers or Pencils
  • Timer

Helpful Tips
  • If located in a small space, crab walk or bear crawl across the activity space.


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