How Kids Can Relax and Recharge

Kids’ wellness increases when they learn to make healthy choices about recharging their body and mind in relaxing ways.


  • Describe ways to recharge energy that include sleeping and relaxing without a screen.

Lesson Plan

Recharge is all about your energy. Recharge is a key influencer of healthy choices. You recharge your energy in two ways:
1. Sleep 9–12 hours each night to restore energy.
2. Relax to refresh energy with a quiet activity that does not involve a screen (draw, write, read, do puzzles, etc.).

Set The Stage

Ask your kids to share some ways they calm their body and mind. If they choose things like watching TV or playing video games, continue the conversation about how screen time can sometimes rev up our bodies. Kids will agree that screens get them excited and revved up. Try to get them to think about ways that relax the body and brain.

To use this with your students click here.


Quiet Activities that Recharge the Body

Review the best choices to recharge energy:
•Do a quiet activity (without screens).
•Go to bed early enough to get 9-12 hours of sleep.


Practice Breathing Exercises

You can do a breathing exercise:
1. Sit up tall or lie on the floor.
2. Inhale slowly through your nose while counting to four.
3. Exhale slowly through your mouth while counting to eight.
4. Repeat 5–10 times.
5. Stand up and stretch toward the ceiling, then toward the floor.

Smile! You now know a new way to recharge!


Plan for a Relaxing Weekend

Students use the Recharge Your Energy handout to make a healthy choice plan for weekend days. They are to show three different ways in which they will recharge.

Remind students that recharge, along with mood, influences healthy food and move choices.

Close the Lesson

Learning to calm the body down and relax is an important skill for all people. The sooner we help kids learn how to make time to relax, the more likely they are to make it a habit. Challenge students to track their bedtimes to ensure they are getting the 9–12 hours of sleep they need each night.

Grade: 3-5

Time: 20 Minutes

What You'll Need

Health Education Standards

Standard 1: Core concepts-Sleep and rest
Standard 4: Interpersonal Communication 
Standard 5: Decision-Making
Social and Emotional Learning Competencies
  • Self-Awareness
  • Responsible Decision-Making

Extend the Lesson

Play the fitGame, Energy Tag.

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