Stretch and Discuss Sleep and Relaxation

Kids practice mindful breathing and stretching, then discuss ways to replace screen time with quiet activities to refresh their energy throughout the day.

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 discuss ways to replace screen time with quiet activities to refresh their energy throughout the day.


  • Identify "recharge" as sleeping 9-12 hours every night and doing screen-free relaxation activities throughout the day.
  • Recognize that recharge is an influencer of fit choices throughout the day.
  • Recall healthy recharge activities (e.g., doing puzzles, drawing, writing, playing with blocks or Legos, breathing exercises, stretching, meditating, or resting).
  • Recall "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 6 Challenge and My fit Thoughts handouts for each fitClub member. If using music, have the player and music accessible and ready to play.
  • Wrap Up: Kids sit a safe distance apart for group discussion.

Talk Time


Q: What's the fastest land animal?
A: Cheetah. A cheetah can run at a top speed of 69 to 75 mph. They can maintain this speed for about 0.28 miles. They can hit 60 mph in just three seconds!

Q: How many hours does a cheetah sleep? 
A: They sleep 12 hours! And, cheetahs spend a lot of time relaxing throughout the day to recharge their energy—up to 90% of their day!  

Q: How are you like a cheetah?
A: You need up to 12 hours of sleep too! Actually, kids your age need 9-12 hours. And, just like a cheetah, you need to relax to recharge your energy during the day.

As our final activity, we are going to move through a breathing and stretching routine while we review what we have learned and plan for fit choices before 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.

Wrap Up


Q: Turn and talk with a friend. Take turns giving each other fit tips about the connection between recharge and the other parts of fit. How many tips can you make together?
A: Answers vary, but can include:

  • Plan your bedtime so you sleep 9-12 hours every night.
  • Plan and follow a bedtime routine to make it easier to fall asleep. Begin about an hour before your bedtime.
  • When you recharge, you have the energy to talk yourself into moving and making fit food choices.
  • Stretch and relax to recharge. Try rolling your shoulders while taking deep breaths.
  • Listen to calm music.
  • Stretch your arms up high 10 times as you breathe.
  • Avoid eating foods high in sugar or drinking energy drinks to recharge.
  • Do a quiet, screen-free activity such as doing puzzles, drawing, writing, playing with blocks/Legos, breathing exercises, stretching, meditating, or resting.

Q: Which fit tip will you choose to do next?
A: Answers vary.

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, circle "Recharge."
  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 6 Challenge for kids to take home.)


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
  • Markers or Pencils
  • Timer

Helpful Tips

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