How Kids Can Relax and Recharge

The lessons in this unit teach kids that recharge is all about energy—and that your energy is a key influencer of healthy choices. You recharge your energy two ways:

1. Relax and do a quiet activity without screen time such as mindful activities, drawing, writing, reading, or doing puzzles. 
2. Sleep 9–12 hours each night to restore energy.*

*Following are the minimum and maximum hours of sleep for different age groups as recommended by the American Academy of Pediatrics:

• Ages 4-12 months: 12-16 hours (including naps)
• Ages 1-2 years: 11-14 hours (including naps)
• Ages 3-5 years: 10-13 hours (including naps)
• Age 6-12 years: 9-12 hours
• Age 13-18 years: 8-10 hours

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 healthy 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. 
6. Smile! You now know a new way to recharge! 

Check for understanding: What can you do so you have enough energy to make fit choices?

Plan for a Relaxing Weekend

Students complete the Recharge Your Energy printable by unscrambling the letters to discover relaxing, screen-free activities. Share with students that these activities are examples of things they can do to recharge their energy.

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

Learning to calm the body and relax is an important skill for all people to acquire. At school, find a hallway or area to post the Wellness Way sensory path. Your kids can use this anytime to calm themselves and refocus their energy. Challenge students to track their bedtimes to ensure they are getting the 9–12 hours of sleep they need each night. Discuss what students can do to recharge their energy on their own and when they may need help from an adult.

The earlier we help kids make time to relax, the more likely they are to make it a habit.