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HOW MINDFULNESS CAN IMPROVE YOUR FAMILY’S HEALTH

mental healthWhen you hear the word “healthy,” what do you think of? Maybe you imagine broccoli or push-ups, running or spinach. But do you think about your mind? The truth is, overall health includes both body and mind, and we can’t be truly healthy unless we’re taking care of our thought patterns and mental wellness.

What is Mindfulness?

Mindfulness is the practice of focusing on what you’re sensing and feeling in the present moment, without passing any judgment or allowing interruptions. Its practice has rapidly gained popularity after a barrage of studies show that mindfulness can reduce anxiety, stress, and symptoms of depression[1]. But does it work for everyone?

The answer is, YES! From children to elders, mindfulness has been proven to change the way the brain functions. It impacts the areas of the brain that control learning and memory, regulation of emotions, and the ability to understand different perspectives[2]. Children who have been exposed to trauma or significant life challenges stand to benefit from this practice even more, as mindfulness can have a particularly positive impact on developing brains.

Perhaps the best news is that this practice does not require a significant time investment. Just a few minutes a day is all it takes to start to feel the positive impacts of mindfulness. As an added bonus, this is something that can be done independently or in a group – families may find that making mindfulness a daily routine can help to bring a few minutes of calm to everyone’s life.

Examples of Mindfulness Activities

So, what exactly does mindfulness look like? While you might think of traditional meditation – sitting still with your eyes closed – that’s just one of many options you could choose to practice mindfulness. This practice can also be done while walking, laying down, inside or outside, and at any time of the day. Fortunately, BOKS, a free physical activity program for kids and families, has just launched a new Mindfulness & Movement Flows resource designed to take the planning out of mindfulness activities. Created by fitness instructors, this resource contains 25 short activities, ranging from 5 – 10 minutes in length, that all include a follow-along video. These activities are grouped into 5 categories:

  • Breathing – Focus on controlling and adjusting your breath.
  • Mindfulness Meditation – Tune into your surroundings and be aware of all that’s around you.
  • Movement Flows – Practice different movements, focusing on your balance.
  • Stretching – Be aware of your body and how different stretches impact different muscles.
  • Gratitude – Let go of your emotions and stressors by focusing on what you’re grateful for.

     

    To get the most out of your mindfulness activities, try taking them outside into your local park, backyard, or neighborhood. Research indicates that mindfulness has a far superior impact when practiced in a natural environment, away from artificial noises and distractions[1]. The great outdoors provides natural mental stimulation, which decreases the likelihood of a wandering mind. This contributes to the goal of focusing on the present without letting intrusive thoughts interrupt and provides support to those who may be new to mindfulness.

    Time to Jump into Mindfulness

    Now that you understand the benefits of mindfulness and how simple it is to practice, why not give it a try? Head outside and allow yourself to focus on your breathing, your surroundings, or your body. If you want additional guidance, sign up for BOKS HERE for free to download Mindfulness & Movement Flows and simply follow along with the videos.

    When you’ve tried your first mindfulness exercise, come back and let us know how it made you feel! And remember, mindfulness is not a competition – practice at your own pace, and soon enough, your mental and physical health will thank you.

    [1] Mayo Clinic. (2020). Mindfulness exercises. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/mindfulness-exercises/art-20046356#:~:text=Mindfulness%20is%20a%20type%20of,mind%20and%20help%20reduce%20stress.
    [2] Hozel, B., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43. Retrieved from https://www.sciencedirect.com/science/article/abs/pii/S092549271000288X
    [3] Djernis, D., et al. (2019). A Systematic Review and Meta-Analysis of Nature-Based Mindfulness: Effects of Moving Mindfulness Training into an Outdoor Natural Setting. International Journal of Environmental Research and Public Health, 16(17), 3202. Retrieved from https://www.mdpi.com/1660-4601/16/17/3202/htm

     

    SHEA PEASE

    BOKS Team

BUILDING POSITIVE MENTAL HEALTH

mindfulnessWe are coming up on a year since we first went into lockdown due to the coronavirus. Throughout the pandemic, mental health and maintaining positive mental health has been a top priority as we all navigate the constant pressure and stress that this situation has created. At BOKS, we are grateful for all that our trainers do to keep their kids moving and helping to support their mental health through movement. We hope this article allows you some insight as you focus on your own mental health and well-being.

Mental health- what is it?

Often, mental health is used synonymously with mental illness- but the truth is, they are two sides of the same coin. While approximately one in five Canadians will experience some form of mental illness in their lifetime, ALL Canadians have mental health (CMHA, 2020). Mental health is a state of well-being, and just like physical health, isn’t just about the absence of illness. It’s important to create environments in which we, and those around us, can thrive rather than just simply survive through all life’s unexpected twists and turns! Here are a few things that signal your mental health is on track (CMHA, 2020):

  • You feel a sense of purpose.
  • Your relationships feel strong.
  • You feel connected to others.
  • You have a good sense of self.
  • You are able to cope with stress.
  • You are able to enjoy life.

This year has surely put our mental health to the test, as this prolonged state of uneasiness continues to linger. In order to be in a position to support those around us (students, family, friends, etc.), we first need to ensure we’re taking care of ourselves! We risk burning out if we continue to fill the proverbial cups around us while ours remains empty.

What can we do to maintain a healthy mind?

There are a huge variety of ways to support our own mental health, as well as the mental health of those we care about. It’s important to recognize that each persons’ mental health journey is unique, and strategies to maintain a healthy mind will be very individualized. Generally, there are some things we can do to create a healthy environment for healthy minds to THRIVE:

  • TALK ABOUT IT- why mental health AND physical health both matter. What being mentally healthy looks like. If it lives in the peripheries then we’re never able to fully prioritize our mental well-being.
  • Normalize expressing feelings- it’s so important! If this is a new process for you, try a Feelings Wheel to help label the emotion appropriately. Getting into the practice of naming our feelings can help us work through them in a much more positive way. It also helps to eliminate any shame around negative feelings that may creep in!Move your body! In whatever way feels right for you- go for a walk, stretch on the floor, dance to your favourite song, pick up heavy things and put them back down, just get your body moving. It does so much good for our brains! 
  • Do things that bring joy! Read, write, call a friend and catch up. Connect to the things that make you feel most YOU.  

It will take some time to figure out exactly what helps maintain your own mental health, but it’s time well spent!  

How to identify if you’re mental health is being impacted.  

The tough thing about mental health is that it isn’t always easy to determine when it’s being negatively impacted. How do we draw a line between mental health and mental illness? It won’t be the same for everyone, but here are a few things that might signal your mental health is starting to decline (American Psychiatry Association, 2018):  

  • Significant shifts in your sleep or appetite. 
  • Dramatic mood swings.  
  • Withdrawal or loss of interest in activities.  
  • Drop in functioning.  
  • Problems with concentration, memory, or logical thought.  
  • Increased sensitivity.  
  • Apathy.  
  • Feeling disconnected.  
  • Constant feelings of nervousness.  

If you’re experiencing any of these feelings, it’s important to have some strategies or supports in place. That might look like a trusted friend to talk to, a support line, or seeking support from a professional.  

Mental wellness is not just an individual responsibility- it’s a community responsibility. Our mental health is impacted through every interaction we have, and so the responsibility is shared by all. Good mental health has to be role modeled, actioned across different spaces (school, work, home), and woven into all conversations about wellness. Mental health is all about resiliency, confidence, and connection (CMHA, 2020), and we deserve to thrive mentally as well as physically!   

Resources  

https://cmha.ca/blogs/mental-health-what-is-it-really 
https://www.psychiatry.org/patients-families/warning-signs-of-mental-illness

LAUREN HUTCHISON, BOKS TEAM 

EASY AND INCLUSIVE POOL NOODLES GAMES

Have you ever seen the child who ignores the expensive toy and plays with the box that it came in? That is often the case with kids, as something insignificant may be a great source of interest. For those of us who work with children in the physical activity space, finding that “cardboard box” is a huge coup, especially if it is an inexpensive, convenient item. Pool noodles have fit that bill as they are generally cheap, but they are also versatile, easy to store and safe for games. They can be cut into various lengths for specific activities and are bright in colour for quick categorizing and grouping. Kids are inclined to actions that can be somewhat more potentially destructive actions such as swinging, swatting, and throwing, and pool noodles provide this outlet in a relatively safe and age appropriate manner. This article will feature fun and easy games that provide genuine physical activity for kids using pool noodles and can be adapted for most ages.

Pool Noodle Timber

  1. Kids break up into teams of 2 to 5. Each participant gets their own noodle.
  2. Depending on the number in the group, and various skill levels, the participants in each group stand a set distance from one another holding their noodle upright with one end resting on the floor.
  3. Based on the numbers the leader will pre-determine where each participant will be moving to when the game starts.
  4. On the go cue, participants leave their noodles, trying to keep them standing by releasing and moving away quickly. They will then run to another noodle, attempting to grasp it before it falls to the floor. They will then repeat the action by moving to the next designated spot, and so on.
  5. Modifications may include: allowing the participants to plan the order of movement, a more complex version may involve crossing over the middle to the next spot instead of a circular motion. Participants may use hula hoops instead of noodles. Depending on the skill level, hula hoops can be spun so that they remain upright like a top. This can involve playing the game over greater distances.
https://youtu.be/ktcG3aTAz6k

Tag My Foot

  1. Kids break up into teams of 2. Each participant gets their own noodle. The shorter the noodle the more difficult the game.
  2. Each kid will hold the other’s left hand, hold the noodle in the right hand, and stand arm’s length apart.
  3. On the go cue, participants attempt to strike one of their opponent’s feet with the pool noodle. Participants may move their feet in an evasive manner by hopping, jumping and shuffling in the space, all while keeping the grasp of hands secure.
  4. Modifications may include: holding the right hand of the partner and using the left for the noodle. Various length pool noodles will also increase or decrease the difficulty.

Pool Noodle Jump Rope

  1. Kids are challenged to grasp a pool noodle with both hands at each end and use the noodle as a jump rope by swinging it under their feet and then over their head.
  2. Modifications may include using different length noodles.

Pool Noodle Service Game

  1. Kids grasp a pool noodle near the bottom half and hold it out in front of them about waist high.
  2. They are then challenged to draw the other hand back and then forward striking the bottom of the noodle, much like a volleyball or badminton serve.
  3. The noodle is propelled in the air and kids are challenged to focus on how high and how straight up they can serve the noodle.
  4. Modifications may include: attempting to catch the noodle after serving before it hits the floor. They may also attempt to serve with the opposite hand or change the catching hand.
https://youtu.be/jzrOFPy7JH8

Pool Noodle Sweeper

  1. Kids break into groups of 2 or more. One long pool noodle per group is required.
  2. One participant acts as the “sweeper” by sitting or squatting on the floor with the other participants standing within a distance that does not exceed the length of the pool noodle.
  3. On the go cue, the sweeper grasps an end of the noodle and starts to move the noodle along the floor in a circular fashion by moving it in front to the opposite side and changing hands while circling the body and around the back. The sweeping continues in full circles while the others are jumping over the noodle as it passes and attempting to not allow the noodle to touch the feet.
  4. Modifications may include: Changing the speed of the sweeping. Kids can also try to hop instead of jump.

These are just some easy to try games that accommodate groups or individuals of most age groups of children. The space required is also not a limiting factor and can change the scope of the game depending on the amount of space or environment. The most important take-away from this is that a $1 store item can go a long way in getting a child active. What games can you invent?

CHRIS TREMBLAY

Regional Coordinator – Atlantic Canada

Getting Started with BOKS Basketball

Do your kids love playing basketball? Or do they want to learn how? You’re in luck because BOKS has everyone from beginners to advanced players covered with our new basketball resources!

Basketball with BOKS will help you coach your kids through a 4-week program that focuses on basic skills such as ball handling, passing, shooting, and defense. Each week there are three 45-minute lessons that will focus on those basketball skills and minimal basketball knowledge, or experience is necessary.

Accompanying the written instructions are follow along or instructional videos to show you exactly how to do a drill, perfect your form, or set up the game. Check out “Go, Back, Hit It – Basketball Edition” on YouTube! There are over 20 videos you can watch.

https://www.youtube.com/watch?v=3RcFKTGLzLg&list=PLOJt-bQ4laV9Oz_U7MDrNgDNLlesj6Kd0

Similar to a typical BOKS class, a day of BOKS Basketball starts off with a dynamic warm up, followed by a running related activity, and then moves into the basketball skill of the week. After the basics are covered, the kids are able to enjoy a game that incorporates the skill they just learned and then 10 minutes for a full court game. Finally, the class will end with a cool down and stretching period to get ready for the rest of the day.

Complement the 4-week program with the basketball themed monthly calendar where kids can add in more games and quick bursts to keep the sport fun and entertaining. Weekly challenges will mirror the skills of the week and have kids pushing themselves to get better each day!

Now that we covered what’s included in the 4-week program and calendar – let’s go over getting started with BOKS Basketball.

1. Plan ahead – make sure you have the space and resources to support a basketball program at your school, home, or youth organization. This includes, basketballs, basketball nets, a court, and cones/markers. If you don’t have basketballs, then other bouncy sports balls will work. If you don’t have a court with hoops, then you may need to get creative and use a closed off area of a parking lot and trash bins or space in the cafeteria.

2. Keep it fun – Don’t worry – the entire program is fun for all ages – but if you want to add in even MORE fun, then play some music during the games or add in some dance breaks. If you have extra time before or after class, have the kids play knock-out, HORSE, or a trick shot challenge.

3. Challenge your players – keep track of how your players are doing on the weekly challenges in the Basketball Calendar. Are they accomplishing the tasks and doing their best to reach the goals they set forth?

4. Keep it positive – At BOKS, we like to focus on inclusive, non-competitive play. With a team sport like basketball where the games inevitably have a winning and losing team, make sure you keep the focus on the skills your players are trying rather than rewarding the winning team/best players.

5. Inspire your players – Find ways to incorporate real life basketball examples that will inspire your players to want to continue to play. For example, you could share the famous quote from Michael Jordan which says, “I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.”

The BOKS Basketball Program aims to introduce more kids to a fun, team sport. The benefits of team sports are endless – such as learning the importance of teamwork, gaining confidence, making connections with teammates, and relieving stress while exercising! Once you have an established BOKS program, we highly encourage you to try bringing Basketball with BOKS to your kids – we know they’ll love it!

Michela North

BOKS Marketing Manager

2x All American Basketball Player

WHAT IS LEADERSHIP? Q&A WITH HOCKEY HALL OF FAME INDUCTEE, KIM ST-PIERRE

Leadership fascinates me, it excites me, and it is what keeps me motivated to grow. I think about all the amazing humans I have crossed paths with whether it be in sport, at school or at work. There is no right way to lead but there are qualities and characteristics that when you hear the word leader, I’m sure you think about, or your mind immediately thinks about that person that you look up to.

One of the amazing humans that crossed my path is Kim St-Pierre, who in my eyes and the eyes of many others is breaking barriers and leading the way in women’s hockey. St-Pierre is a three-time Olympic gold medalist and five-time IIHF world champion. She was recently inducted into the Hockey Hall of Fame, making her the first female goalie to be inducted.

I read in a recent article her teammate Ouellette describe her as the team’s rock and said, “Kim was certainly an outstanding goalie, the best that I played with, but she’s an even better person. If you ask anyone who knows her, it’s probably her kindness and her awareness of others that is going to be mentioned first.”

I had the honour to sit down with Kim to discuss what leadership means to her and how her hockey career played a significant role in the leader she is today.

Kim before we get going, I need to know what your favourite snack is?
I’d have to go with a smoothie, fruit with avocadoes for sure. Green smoothies are my favourite.

Can you tell me about your journey with hockey?
It all started with figured skating and being surrounded by family who had a passion for hockey. My dad was drafted for the New York Rangers and I had two brothers that got into hockey quite quickly. I really wanted to play the sport, so I asked my parents to put me in hockey and I was the only girl playing all boys hockey until I was eighteen years old. I started playing the position of goalie because a hockey coach when I was younger asked the team one day “who wants to be goalie today?” I raised my hand and the rest is history. I fell in love with the position and every time I stepped onto the ice with my goalie equipment, I felt a rush over my body of excitement. I wasn’t playing hockey to be the first female to do anything, I was playing hockey because I loved it so much.

When I was 14 and 15, I tried out for the Quebec Female team and for three years they told me I was not good enough. I continued playing boys hockey and having two brothers really helped. My parent also played a significant role in my journey as they taught me never to give up. I remember waking up in the middle of the night to watch the Canada vs. U.S. with my mom and that is when I realized one day, I wanted to put that jersey on.

A miracle happened when Dan Madden came to watch one of my games and invited me to come play for McGill University. This was the decision that changed my life. A few weeks into my first semester I got a call from team Canada to come to the training camp in Montreal, and they gave me an opportunity that led to my career.

When you hear the word leader what do you think of?
For me you can be a leader in so many ways, but our leadership absolutely evolves as you continue to grow. For me personally, it was mostly by example and hard work. As a goalie you are always a leader – being a good teammate and being there for everyone.

What qualities do you think a great leader has?
Leadership is a feeling that allows us to build trust throughout our time together in an authentic way. To build this trust some qualities a great leader has are being a good listener, ask questions, someone who is confident, caring, passionate, real, kind, a great decision maker, and open-minded. When I think about my journey with hockey this speaks so much truth when I started playing on the Women’s team. There were many of my teammates that I looked up to. They had so much confidence in themselves, and I learned so much from them on the ice and off. I think leaders who inspire us, it really comes from that feeling that you feel when you are around them.

I am curious to hear what you think are the most important qualities of a good team leader from the goaltender position.
The style of your leadership doesn’t change because you put on your goalie equipment. You see the game differently being the goalie. I would say that body language is huge – I always made sure that I had to look and act confident. When I let in a goal, I would never let my body language express to my team that I wouldn’t stop the next puck. Leadership for a goalie is built a lot in practice- this is when your teammates observe your skills and have open communication to receiving feedback.

How has your experience as an athlete changed your leadership style as a coach/parent/colleague/teammate?
As an athlete, especially a goalie, managing stress and pressure was something I had to work through daily. My ability to stay calm is absolutely one of my biggest strengths today in all facets of my life. I don’t really get stressed easily. When I watch my own sons play hockey, others always ask me “how do you stay so calm?” I respond always telling them that I am just trying to live in the moment and always focus on asking them questions like “did you have fun? “Were you a good teammate?” “What was your favourite moment?”

As an athlete we are always looking forward to the “next” practice, so having short term and long-term goals was ingrained into my every day. Goal setting played a huge part in our team’s success over the years, and this has transferred into my work life whether it is the goals the team is striving for or myself individually with my role, setting goals is super important.

How do you translate what you learned on the ice to the work environment?
One of the biggest lessons I learned was that you must be prepared- the more you prepare, the better the outcome or at least you know you’ve done everything you could to succeed. Hockey and life are all about preparation and confidence. As a team we prepared for the Olympics every practice on the ice, in the gym, to be able to deliver a great performance in competition. It’s the same with work- the more you prepare for a presentation or TV broadcast the more confidence you will have to deliver. For me, I use visualization. This helps to create readiness in my sport but also at work. When I gave my speech at the Hockey Hall Fame, I visualized myself on stage and it really helped!

How did you feel during your Hockey Hall of Fame weekend?
You don’t really dream about being in the hockey hall of fame but when it happens it is so special. You realized it was all about everything else but hockey. It’s about the people and support that you had that played a significant role that helped me to get to this moment. I’m honored to receive this award but being given an individual award for a team sport was a little awkward. You realized that so many people had an impact on your journey that made this moment possible. To be able to celebrate this honour with everyone was truly so special. Sport has so much power to influence our growth and bring people into our lives and that weekend showed me why we want our kids to play sport. It’s not the sport itself but the friends, the experiences, and lessons that it can bring to your life.

How St-Pierre fought through adversity to reach Hall of Fame

If you could tell your younger self anything, what would it be?
To enjoy every moment and surround yourself with great friends and energy. Remember confidence comes from within and to be a leader in your own way!

This conversation was so much fun! I couldn’t be prouder of Kim’s success and recent induction into the Hockey Hall of Fame as the recognition is so well deserved! Kim is an amazing role model that has impacted so many lives on and off the ice. One example that sticks out to me is when a friend of mine texted me one day and said, “I’m super jealous you work with Kim St-Pierre, she was my childhood hero.”

This goes to show you that you truly never know the impact you can have on others, so in the words of Kim St-Pierre “be a leader in your own way, always”.

Kyla Crocker
BOKS Canada

HOW DANCE CAN BENEFIT STUDENTS IN THE CLASSROOM!

No matter their background or level of experience, kids can gain so much from dance. Dancing helps kids develop new skills, get physically active, and explore a creative art form. But you may be surprised to learn about the unique ways that dance helps kids succeed in the classroom.

Dance builds self-confidence and independence. Dance empowers kids to believe in themselves, value their creative instincts, and express their ideas through movement and music. In this way, dance gives kids the chance to experience a creative process; they can learn through play and imagination in a supportive environment, where there is no right or wrong way to move.

Dance fosters artistic expression and creativity. Kids become more confident in expressing themselves and exploring artistic creativity through dance. For some kids, dancing opens doors to new passions and career paths. For others, it’s an opportunity to integrate a fulfilling artistic activity into their lives.

Photo courtesy of Canada’s National Ballet School

Dance encourages collaboration, community, and social skills. Whether making eye contact through an exercise, collaborating to create a movement sequence, or collectively experiencing the joy and satisfaction of performance, dancers learn how to build meaningful connections with their classmates, family and many others.

When educators incorporate dance into their lesson plans, they create new opportunities for students to make connections and deepen their understanding of the subject matter. Imagine a dance that lets you feel the rhythm of poetry, visualize the form of igneous or sedimentary rock, or experience the quadrants of the Medicine Wheel. These are just a few of the subject areas that can be made clearer and more tangible to kids through dance.

“For some kids, it gave them an opportunity to learn in a different way; they excelled with that. They were excited about it. Learning about stuff like rocks through music and body. A few kids in my class had prior retention issues…It was good for them…It helped them focus on learning.” – Teacher

Introduce students to all the ways dance can help them excel in the classroom by heading over to Canada’s National Ballet School’s (NBS) Educator Roadmap. This suite of free online creative movement resources is developed by world-renowned dance experts and teachers. Let NBS help you meet curriculum needs and bring the joy and benefits of dance to your students. No dance experience is required to facilitate or participate!

 

BOKS Guest Blog: Canada’s National Ballet School
Website: https://www.nbs-enb.ca/en/home

TIPS FOR INCLUDING CHILDREN WITH INTELLECTUAL DISABILITIES

Clear and Consistent Communication
How you communicate information is important for engaging children with Intellectual Disabilities (ID) since they may experience limitations in processing and/or understanding.

  • Be specific with your directions and demonstrate skills and activities.

Optimal Organizing
Children with ID often excel when routines are consistent and activities are well-structured. Clearly defined expectations and rules can help children to succeed.

  • Give children with ID opportunities to demonstrate, choose, and/or lead activities and to participate independently.
  • Use equipment to organize activities and stations.

Engaging Environment
Creating an engaging environment, without many distractions, can help keep children engaged, focused, and on task.

  • Reduce distractions, and use visual aids to define zones, boundaries, and start and stop lines.

Maintain Motivation
BOKS games and activities are fun and will appeal to children with ID. However, you may find that encouragement and praise are needed to keep children on-task and engaged.

  • Give specific feedback – children with ID may find it difficult to interpret general feedback like “good job,” so it is better to be more specific like “next time, hold really still when you hear red light.”

Revise Rules, Roles and Results
Minor tweaks to game rules, the role of a player, and/or how points are scored can make a big difference in promoting participation.

  • Give a head start and/or allow for more tags in chasing games.

Edit Equipment
Changes or modifications to the equipment may be necessary to make an activity easier or more challenging.

  • Use equipment to engage children, and change the size, shape, weight color, texture, grip or sound of equipment as necessary.

Download our “Tips for Including Children with Intellectual Disabilities” Poster in the BOKS Trainer Hub.

Download Poster

WHAT INSPIRES YOU TO MOVE?

I asked family members what inspired them to move. I received responses ranging from movement helps me focus on my work, keeps me healthy, improves my athletics, increases my range of mobility and my mood is enhanced. These are all great reasons to move. Let’s add to the list of reasons that movement is FUN. At BOKS, one of our cornerstone principals is to create healthy habits that will last a lifetime. Learning that being active is fun at a young age is arguably one of the best inspirations to keep moving!

As we move through 2022, we challenge you to determine what inspires you to move and find meaningful ways to get yourself moving on a daily basis. Here we share FIVE creative and FUN ways we have found to keep moving that you can easily integrate into your day, anytime, anywhere.

Swimming can be a tough one to replicate if you don’t have access to an indoor pool. Technique is very important while swimming, so it is always good to practice your strokes and this can be done in the comfort of your home! Perform ten of each arm stroke (freestyle, breaststroke, backstroke and butterfly) while balancing your stomach or back on a pillow or couch cushion. Repeat using just your legs then combine both arms and legs. Or you can get really creative and silly and fill the bathtub with water and swim in place. Be careful not to hit the side of the tub or flood the bathroom.

Hiking without the scenery and dirt might not be as fun, but if you have stairs, this can be a great way to get moving by going up and down the stairs 10-20 times. Increase the intensity by putting on a backpack and keep making it heavier.

Yoga is a relaxing, mindful activity that can be done anywhere. Start or finish your day with an easy movement flow. Classes anywhere from 10 – 90 minutes can be found on YouTube or in our BOKS Mindfulness document on the trainer hub.

Running on an indoor track can seem repetitive but it will become much less repetitive compared to running back and forth in your house or in circles, if your home layout allows for it. If you are in your home, add in a few obstacles like doing step ups on a stair or chair; or doing squats, jumping jacks and/or push-ups every other lap. A fun, family-friendly obstacle course activity can be engaging and a good workout for all.

Sports like soccer, basketball, hockey, or gymnastics are fun with a group of friends but if this is not possible, bring those sport skills to wherever you are. Indoor sport specific activities can be fun. Grab a nerf ball, balloon or even a plastic bag with the ends tied together, and practice your kicking, bouncing, or shooting without the fear of breaking a window, or the family’s prized vase. Couch cushions or pillows make a good landing spot when practicing some new acrobatic/gymnastic moves.

There is no need to run a marathon or swim two kilometers but everyone can be active in some way, every day, even if you are stuck in a small space. Some days will have more movement than others but try to always do something that makes you happy and gets your body moving every day. Take a little time to yourself and see how your mood and mental health lift. Make sure to click on the link below to see how some of our adidas team take time to improve their mental health each day through physical activity.

https://www.youtube.com/watch?v=87xB8tweums

How and where do you find inspiration to move? Share your stories with us – we would love to hear them!

“Make today better than yesterday.”

Heather Chase
BOKS Team

Congratulations Josiah Quincy Elementary School – Our 2021 Defender of Physical Activity

The BOKS team is pleased to announce Josiah Quincy Elementary School (JQES) in Boston, Massachusetts has been named our 2021 Defender of Physical Activity. JQES, which has been running a successful BOKS program for 10 years, will receive a $10,000 grant to support its program and any other applicable health and wellness initiatives. In addition to the grant funding, JQES will receive medals and tee shirts for all its participating students.   

JQES was chosen for its dedication to the integrity of the BOKS program, its diverse group of participants and trainers, and the number of children they’ve positively impacted over 10 years.  

Mary McClerkin, a BOKS volunteer trainer at JQES, told us: “Children literally run to the gym in the morning in order to start BOKS as soon as they can. Their enthusiasm is contagious. Older siblings bring their younger siblings. Friendships are formed across ages and grade levels as all of the children learn, play, laugh, and sweat together.” 

In addition to JQES, Hendley Elementary School in Washington D.C. and PS 124 Osmond A Church, in Queens, New York will receive honorable mentions for our award and $2,000 and $1,000 grants respectively.  

 “Congratulations to JQES, a long-time BOKS partner and exemplary team of trainers, students and administrators,” said Kathleen Tullie, BOKS Co-Founder and Senior Director of Social Purpose at Reebok. “And thank you to the many worthy applicants that submitted for the Defender of Physical Activity Award this year. We wish we could provide grants to all schools and youth organizations that are doing their part to keep kids healthy, mentally and physically. You are the real change agents that our world needs to create healthier and happier kids.”  

 BOKS is a physical activity program designed to get kids active and establish a lifelong commitment to health and fitness. The Defenders of Physical Activity Award allows BOKS to direct unrestricted funds to schools and organizations using BOKS’ free programming to get kids active and healthy in the method that works best for their current educational environment. The funding helps support BOKS programming and other wellness initiatives during the school year.  

 

4 Reasons to Layer up and Get Outside This Winter

As the weather gets colder, wetter and drearier, many people retreat indoors and go into a form of hibernation. However, we aren’t grizzly bears, we don’t need to hibernate to survive the cold weather.  We need to fight that urge to hunker down under layers of blankets and wait for the days to brighten.  Getting outside in winter is so important for both our mental and physical health, and overall well-being. Here are four reasons to tug on those winter layers and get outdoors.

Vitamin D – The sun is one of the best FREE sources of vitamin D. 5-20 minutes is enough time to get an adequate amount of vitamin D in a day (anymore and you should be using a sunscreen to protect yourself from the sun’s harmful UV rays). There are even suggestions that you can still get some vitamin D on a cloudy day. Why is this important? Vitamin D helps the body produce one of those good chemicals called serotonin. Serotonin, in very general terms, can provide you with a number of worthwhile benefits:

  • Mood – Research shows that depression and mental health problems (including Seasonal Affective Disorder – SAD) arise more frequently in winter months.1 Getting some sun can help us maintain a positive state of mind and help reduce the chances of having SAD creep in.
  • Better Sleep – Serotonin also works in your body to produce natural melatonin. Melatonin is a chemical in your brain that helps relax the body so you fall asleep easier.
  • Strong Bones – Our bones can be fragile and we need to keep them strong for life. Vitamin D has been shown to help keep bones strong, especially when combined with exercise.

Fresh Air – When I was a kid and had a cold, my mother liked nothing better than to make sure that not only did I get outdoor time, but that the windows would be opened so she could “allow that fresh air to blow the germs away.”  While I wasn’t a fan of those open windows on a cold winter day, I can now appreciate her thoughts on the relationship of fresh air to helping build better health/immunity. Having medical journals and the Penn State Department of Health state that being outside can help prevent bacterial and viral infections, is additional support to my mother’s words.

Time with Family, Friends and Community – Once you step out that door, arguably you are stepping away from certain distractions like technology, work, and other indoor tasks. This time outside gives you the chance to refresh your mind. It is also a time to connect with others. Human connection is so vital to decreasing our anxieties and stress levels. It is important to connect with family, friends and a community where you can support each other and enjoy activity together, releasing stress as you engage. As a family, try a game of Fox and Goose in the snow OR have a community snowball fight!

Physical Activity – The final ingredient is movement. Getting outdoors in the fresh air is step one. Step two is to add movement. Physical activity has many mental and physical health benefits and getting outdoors to do it, only increases the impact of these benefits. Your physical activity of choice can be a nod to the climate where you live- consider ice skating or sledding in the snow, or a walk along a snowy trail, a sandy beach, or a wet sidewalk. Even outdoor chores count as movement. Check out 7 Ways to Keep Moving this Winter for some fun ideas to keep physically active outdoors.

With so many benefits of getting outdoors, I hope you make the most of your time in nature this Winter. If you still are not convinced, I encourage you to keep a mood tracker for one week. Each day, make note of how long you were outside, what you did outdoors, what the weather was like and how you felt. Share your results with us along with your favorite ways of getting moving outdoors. I am throwing on my toque and gloves and heading out for a dog walk and some Vitamin D. See you in the Great Outdoors!

Heather Chase
BOKS Team

1 “Seasonal Affective Disorder.” John Hopkins Medicine, https://www.hopkinsmedicine.org/health/conditions-and-diseases/seasonal-affective-disorder. Accessed 10, Nov. 2021.