Wellness & P.E.

Welcome to the wellness and physical education webpage. This page will contain helpful information from the wellness and physical education departments. Please click the arrows to view information.

February Physical Education: Heart Health

Getting regular exercise is key in maintaining a healthy lifestyle but it is important to include cardiovascular exercise in your routine. Cardiovascular exercise, is any activity that increases heart rate and respiration while using large muscle groups repetitively and rhythmically.

Here are some cardiovascular exercises that you can participate in to get the heart beating, try one of these for 20-30 mins:

  • Running
  • Biking
  • Swimming
  • Jumping Rope
  • Elliptical

February Wellness: Heart Health

Eating healthy can also lower your risk of heart disease. The first step is to look at the fats in food by checking the food label. Next is to see what types of fats are present. You want to keep your saturated fats as low as possible. Avoid trans fat completely, these are man-made fats that can raise your bad cholesterol (LDL) and lower your good cholesterol (HDL). You want to look for unsaturated fats, these can help lower your bad cholesterol (HDL).

Foods with unsaturated fat (good fat):

  • Nuts
  • Avocados
  • Olive oil
  • Canola oil
  • Salmon
  • Sardines
  • Flax seed

Foods that contain saturated fats(try to limit):

  • Butter
  • Cheese
  • Fatty Beef
  • Poultry with the skin
  • Pork
  • Other dairy products made with whole milk

January Physical Education: Winter Fitness

Being fit during the winter comes with some challenges. Here is an exercise circuit that you can do in a small space at home when the weather is too cold or the snow is piled up too high!

30 seconds of mountain climbers

30 second plank

15 push ups

45 seconds of jumping jacks

10 lunges (each leg)

10 standing squats

15 push ups

45 seconds high knees

(2 min rest)

Try to complete the circuit again!

January Wellness: Relationships

January is a great time to spend with loved ones and enjoy their company. Here are some activities that you can do at home to enrich those relationships that you already have!

Drawing Challenge: Assign group members a partner and have them sit back-to-back. One person will receive a blank piece of paper and pen or marker. The other will receive a piece of paper with a shape or simple drawing. The goal is for the person with blank paper to recreate the drawing using only verbal instructions from their partner.

Marshmallow Masterpiece: Teams create structures with mini-marshmallows and toothpicks and then brainstorm fun ways to test the stability of the opposing team's structure. Will it stand under the weight of a wet washcloth or dad's favorite sweatshirt?

The Thankfulness Challenge: Each family member has a partner and everyone has one minute to run around and find a "gift" for the other family member and put it in a gift bag. When the timer goes off, family members return with their "gift" and the receiver of the gift has to take it out, show the family and say thank you and something complimentary to the giver or about the gift. It's fun watching siblings thank each other for dirty socks or a wet towel!