Stretch and Discuss fit Tips

Kids do calm breathing and stretching, then discuss sleep and relaxation as a better option than screen time for energy and motivation to make fit choices.

Adult leader explaining how to play a game to a group of kids
Kids doing exercises together in a classroom
kids sitting on the grass and playing a game
girl doing exercises in gym
Adult leader helping kids learn game outside
group of kids exercising on grassy field

Activity Purpose

Kids do calm breathing and stretching, then talk about sleeping, relaxing, and reducing screen time.


  • Identify "recharge" as sleeping 9-12 hours every night and doing screen-free relaxation activities throughout the day to get energy to move your body.
  • Recognize that recharge is an influencer of fit choices throughout the day.
  • Recall that food is fuel that gives you energy to move.
  • 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 Session 9 Challenge and My fit Thoughts 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 has 4 legs and only 1 foot? 
A: A bed! Make sure to follow your bedtime routine and sleep 9-12 hours each night.

As our final activity, we are going to move through a breathing and stretching routine while we review what we have learned about making time to move each day 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.

Wrap Up


Find a partner and play a game of Rock, Paper, Scissors. Winner pretends their partner is a TV reporter who is interviewing them! Reporter asks: What are 3 things you know about being fit?

After responding to the question, find a new partner. If you were the reporter, you must partner with someone that was interviewed. Now, switch roles; the reporter is the one who is interviewed. 

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 "Move."
  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," or "Super Difficult."

Thank you for coming today. We had fun learning about move 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 9 Challenge for kids to take home.)

Our next session will be our fit-athon! It's when we will celebrate all that we have learned about making healthy choices. To help me get ready for the fit-athon, tell me about some of your favorite fit activities! (Take note of the kids' favorites so you can prepare for a bonus activity in Session 10.)

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 not right or wrong answers. Read the questions aloud:

  1. What did you like learning about today? 
    Kids circle recharge, mood, food, or move.
  2. Write down one thing you learned about the fit part you circled in question #1.
  3. Write down one fit thing you plan to do this week.
  4. How easy or difficult do you think it will be to complete the one fit thing from question #3 this week?
    Kids circle their answer (Super Easy, Easy, Doable, Hard, Really Hard).

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

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