BOKS Blog Archives | Page 3 of 9 | Active Kids Active Minds

Indoor-Friendly Activities for Winter

As colder months usher more kids inside and winter breaks lead to sedentary habits, you might find yourself wondering, “How can I keep my kids active in a fun, indoor-friendly way?” This is particularly important after kids have been challenged mentally and physically by the COVID-19 pandemic. Studies show that increased sedentary time leads to worsened mental health outcomes, making play and exercise essential to include in your winter routine^[1].

Fortunately, BOKS is dedicated to keeping kids active and helping them establish a lifelong commitment to health and fitness, regardless of their location. Read on for minimal-equipment, home-friendly activities for the whole family:

1) Make every day fun with the BOKS Winter Fun Pack! With new games, crafts, healthy recipes, and more, the Winter Fun Pack is your go-to guide for keeping your family healthy and active.

BOKS Winter Fun Pack: Mirror Image (Page 7 of 2021 Winter Fun Pack)

Stand face to face, 6 feet (2 metres) apart.

One kid is the “leader” and the other kid follows exact movements by mimicking them as if they were a mirror image (no verbal communication at all).
Kids can practice different skills such as squatting, jumping jacks and mountain climbers as well as yoga poses/balances.
Leader leads for 30-45 seconds then switches roles.
Hints: Put a list of skills on a poster or board.
Variation/Challenge: Have someone try to figure out who the leader is for each pair as they perform their movements.

2) Structured activities aren’t just for schools or youth organizations – adding structure to your kids’ days off can help them develop a healthy routine! That’s why BOKS Physical Activity Plans at a Distance are a great way for your whole family to stay active with 20-40 minutes of activities. You’ll see a warm up, running-related activity, skill of the week, game, and cool down in each of the lessons, all with little to no equipment.

BOKS Physical Activity Plans at a Distance: Lesson #1 Skill of the Week and Game (Page 8 Physical Activity Plans at a Distance 1.0)

3) Bring outdoor activities inside for short bursts of fun with BOKS Bursts! These 1-10-minute long activities are designed to be done anywhere, anytime to creatively help kids reach 60 minutes of physical activity each day.

BOKS Burst: Alpine Action (Page 23 of BOKS Burst Movement Breaks)

Sit in your chair (facing the front of the room) with your legs lifted and flexed. Move side-to-side as if skiing down a hill (eyes looking at the front of the room).
Sit in your chair (chair positioned sideways) with your legs lifted and flexed. Move back and forth as if snowboarding down a hill (eyes looking at the front of the room).
Rest one knee on your chair and stand on the other leg. Hop back and forth without moving the leg on the chair while your arms move back and forth in a cross-country skiing motion.
Drop to the ground with your belly on the floor. Lift your feet and arms off the floor, in a superhuman position, and pretend you are a biathlon athlete aiming at a target. Get up and jog on the spot for 10 seconds.

4) Turn classic games into physical exercise with BOKS: Are You Game? These games are designed to increase kids’ physical activity without them even realizing it. Get ready for the entire family to have a blast with these activities!

Are You Game? Indoor Shuffleboard (Page 9 of Are You Game?)

Tape two “10×10” squares about 15 feet across from each other.
Get a box, frisbee, plastic plate or any small item that can be slid across the floor.
Kids stand at opposite taped squares.
Player 1 kicks the item (box, frisbee, plate) trying to get it into the opponents’ taped square. If the item lands with any portion in the taped square, the kid who kicked it gets a point.
First kid to score 5 points wins.

5) Physical activity does so much for our minds, but our minds can impact our bodies too! Take a few moments to connect your mind and body with BOKS Mindfulness and Movement Flows. From breathing, gratitude, and mindfulness to stretching and movement flows, these short activities are perfect to do at home with all family members!

Mindfulness and Movement Flows: Heartbeat Exercise (Page 11 of Mindfulness and Movement Flows)

This activity explores how we can use our heartbeat to check in with ourselves and activate our mindful practices. Mindfulness has the ability to improve things like focus, planning and organizing- things that are really important in our day-to-day in the classroom become much easier through practicing mindfulness.
Start by setting a timer for 1 full minute and picking an activity that you can do to get your heart rate up (e.g.; fire feet, jumping jacks, squat jumps).
Make sure it is something you can do for the full minute.
Once you’ve completed your minute of activity, have a seat on the ground, get nice and comfortable, and take your hands and place them over your heart.
Take some time to just notice how your heartbeat feels. Is it fast? Is it slow?
Can we use our heartbeat to slow down?

This is just a sampling of activities you can try to keep kids moving this winter!

Note: All of the resources referred to in this article can be found in your BOKS Trainer Hub. If you are not already signed up to BOKS, make sure to sign up today to gain access to these FREE resources.

Shea Pease
BOKS Team

Go-To Lunches to Make with Your Kids

I remember being in grade two and standing in the kitchen with my parents and sister as we all made our lunches together. I would talk with my friends at school, and they would open their lunch bags and complain about what their mom packed them. I was shocked – what do you mean your mom made your lunch for you?! I was definitely jealous.

Fast forward a few decades, and I realize just how important the lessons I learned by making my lunch were. It wasn’t that my parents couldn’t be bothered to pack my lunch for me, it was that they wanted to empower me to do it myself: to plan ahead, to think through my day and what I needed, to be responsible daily for my own wellbeing. To this day meal planning is a huge part of my weekly routine, and I always pack a healthy lunch for work (good for my health and my bank account!).

My own kids are in grade 5 and 3, and I have taken this practice into our daily lives. I provide the parameters for our family – expectations regarding appropriate portion sizes, food groups that need to be included, and quantities – and they work within those parameters to create lunches that work for them. They have even started contributing to our weekly grocery list, knowing that if they want particular foods they need to think ahead to ensure we have them on hand. And it definitely leads to less arguments – it’s hard to get mad that you don’t like your lunch when you made it!

Some of the benefits of having the kids make their lunches:

Understanding how to build a well-balanced day of meals
Planning ahead
Contributing to the family
Taking ownership
Learning responsibility
Developing lifelong habits

There are lots of days that it would be easier (and soooo much faster) for me to do it myself, but I’m proud of the lessons my kids are learning about responsibility and nutrition.

Here’s a list of our top go-to lunches:

1) Wraps – easy to make and even easier to customize. Be sure to put out lots of options like cucumbers, shredded carrots, chopped apples to pack in some extra nutrition. You can vary up your protein based on what you have at home – chicken, turkey, ham, beans, tofu, you name it.

2) Sandwiches – I mean, classic, right?? A variety of lunch meats, spreads, and thinly sliced veggies help to make these a staple – even today.

3) Leftovers – my kids loooove leftovers for lunch, especially pasta. A thermos goes a long way here – just heat and pack in the morning.

4) Salads – with so many options for salads out there, the possibilities are endless. You can find tons of salad topper options at the grocery store to add some variety. I recommend a good, no-leak container for the dressing. Nobody likes a dressing spill in their lunch bag.

5) Bento Boxes – adding lots of little nibblies in different containers is great for those kids who like to graze through the day. Try adding veggies and dip, cut up fruit, yogurt, pita or crackers, or homemade granola bars or energy bites. We love these Fig And Cranberry Energy Bites from Breakfast Club of Canada.

Kimberley Medeiros
Director, BOKS Canada (and Mom to two lunch making experts)

SUPPORTING THE MENTAL HEALTH OF YOUNG WOMEN THROUGH MOVEMENT

It’s been an incredible year for women in sport. From their dominating presence in Tokyo at the Olympics, to outstanding performances at the IIHF Ice Hockey Women’s World Championship, women are showing up to take their space in the sporting world. At the same time, we watched as these strong role models made vulnerable and powerful statements about prioritizing their health and wellness. Particularly when it comes to mental health- an ever-stigmatized topic, even while still going through extraordinarily challenging times. In our communities, however, girls are struggling to find positive experiences in sport and physical activity.

COVID has significantly (and negatively) impacted girls’ participation in sport, or really any kind of activity for that matter. In a study of over 13,000 athletes in the United States, researchers found that female athletes who experienced school closures and sport cancellations reported a higher prevalence of moderate to severe anxiety symptoms: females= 43.7% versus males=28.2% (Journal of Athletic Training, 2021). Not only could this have long-lasting effects on the future of women’s athletics, but it could also be affecting the mental health of girls and young women more than we’re aware. This infographic from Canadian Women and Sport shows some shocking data and projections from the impact of the pandemic:

Research suggests there is a strong positive correlation between girls’ participation in sport/play and mental health. The World Health Organization states there are two major ways in which physical activity can contribute to the mental health of girls:

“…there is fairly consistent evidence that regular activity can have a positive effect upon girls’ psychological well-being; indeed, some studies indicate that girls may respond more strongly than boys in terms of short-term benefits.” And,
“…research has indicated that physical activity can contribute to the reduction of problematic levels of anxiety and depression.”

(WHO Report- Girls’ Participation in Physical Activities and Sports: Benefits, Patterns, Influences, and Ways Forward.)

Offering opportunities for girls and young women to connect to activity through the creation of their own spaces, can be extremely effective. Alisha Smith-Tran suggests that organizations like Black Girls Run! (a predominantly Black organization for women who engage in recreational distance running) set a positive example of creating these female-centered programs, with a specific racialized lens. This program benefits the mental health of its participants as offers a space to get active with others who look like them, cultivates social connection and community, and facilitates challenging health statistics and shifting dominant narratives about Black women (Smith-Tran, 2020).

Looking at statistics, knowing the need for female-focused programming, and implementation of that programming can feel very overwhelming. Experts recommend that educators promote self-determined types of motivation and physical activity habits in their students, particularly adolescent girls, if they want to help prevent depressive symptoms (Cecchini and Fernandez-Rio, 2020). At BOKS, we want to ensure that everyone has an equitable opportunity to get active, have fun, and feel safe. It’s also our job to make sure communities can PROVIDE those equitable opportunities too. Here are our top 3 BOKS resource recommendations to engage and empower adolescent girls (12-16):

BOKS Junior Leadership Program- perhaps hold a Junior Leadership training for young women that you work with! This will not only create an opportunity to build skills around functional fitness but will also introduce leadership through physical activity. Participants will learn to instruct BOKS Bursts (1–10 minute movement break activities) and create sustainable movement initiatives in their larger communities.
BOKS Bootcamp- recruit girls to join a BOKS Bootcamp group. Because this program is intended to be done independently, girls can build confidence and competence on their own, while still feeling like part of a community. It’s also pretty sweet that a lot of the Professional Trainers who instruct and demonstrate through this resource are women
Get Your Run On- this resource creates such a strong foundation for empowered physical activity for girls. They can work through the program at-home and feel secure in building up their endurance at their own pace. Get Your Run On gives girls the guidance and structure to find success in running, no matter what level they start at!

All these resources, and so many more, can be found on the BOKS Trainer Hub and are free to access. There are a wide variety of tools to keep girls moving and support their mental wellness! Empowered young women are the foundation of strong and connected communities and deserve access to the benefits movement can have on their mental health.

Lauren Hutchison
BOKS Canada

References

Cecchini, Jose & Fernandez-Rio, Javier & Méndez-Giménez, Antonio & Martínez, Beatriz. (2020). Connections among physical activity, motivation, and depressive symptoms in adolescent girls. European Physical Education Review. 26. 682-694.

Smith-Tran, A. (2021). “Finally Something for Us”: Black Girls Run! and Racialized Space-Making in Recreational Running. Journal of Sport and Social Issues, 45(3), 235–250. https://doi.org/10.1177/0193723519899241

Timothy A. McGuine, PhD, ATC et al. (2021). Journal of Athletic Training. “Mental Health, Physical Activity, and Quality of Life of US Adolescent Athletes During COVID-19–Related School Closures and Sport Cancellations: A Study of 13 000 Athletes”. 56(1)

Weiss, M. R., Kipp, L. E., Phillips Reichter, A., & Bolter, N. D. (2020). Evaluating Girls on the Run in Promoting Positive Youth Development: Group Comparisons on Life Skills Transfer and Social Processes. Pediatric exercise science, 32(3), 172–182. https://doi.org/10.1123/pes.2019-0252

WHO Report- Girls’ Participation in Physical Activities and Sports: Benefits, Patterns, Influences, and Ways Forward: https://www.icsspe.org/sites/default/files/Girls.pdf

Fueling Your Run: Tips for Kids

When it comes to fueling properly to prepare for your run and for recovery from your runs, there is a lot of information out there, much of which makes fueling seem super complicated. When it comes down to it, however, fueling doesn’t have to be complicated. Although proper nutrition is one of the most important things for a female runner, that doesn’t mean it can’t be fun! Here, I am going to share some of my favorite ways to fuel and some tips I’ve learned about eating from my own experience- but remember, if you’re curious about the best way to fuel YOUR body for your runs, contact a registered dietitian!

Let’s start with pre-run. One of the biggest mistakes you can make is running with nothing in your system. What that “something” is can vary based on the person and what their bodies tolerate best, but even if it’s just a few handfuls of cereal, your body needs nutrients to perform at its best. Running on an empty stomach will not only leave you drained and hungry during your run but will prevent the early stages of post-run recovery from happening.

Some of my favorite ways to fuel up before a run, race or workout are listed below.

2-3 HOURS BEFORE:

A big bowl of oatmeal: oatmeal is great because it is super customizable. There is sure to be some variety you like! I like to add a mashed banana, fresh fruit, granola, honey, and cinnamon. You can add anything from nuts to peanut butter and really make it your own.
A loaded PB&J: One of the easiest things on my stomach pre-run is toast. My favorite is what I called an “elevated PB&J”, which is basically just peanut butter, fresh berries, sliced banana and honey in between two slices of bread. It’s easy to digest and has the carbohydrates I need to get me through the run!

30 MINUTES BEFORE:

A banana and peanut butter (or nut butter): again, something my body digests well and it keeps me satisfied during a run or workout.
Any type of granola bar/energy waffle: a quick burst of carbs for when I’m on the go!
A rice cake with either peanut butter or guacamole. Not as heavy as the toast option, but still a quick and tasty snack to fuel up.

Next is post-run. In my opinion, this is the most critical meal/snack for female runners because whatever you are eating here is what your body is using to recover from your run and repair muscle. Getting that fuel in immediately after you finish running is crucial, even if it’s just a small snack before you make it to dinner.

15-30 MINUTES AFTER:

Chocolate milk! No surprise here- with protein, sugars and fat, chocolate is one of the best recovery tools in the book. Any type of liquid calories is always awesome post-run, especially if you aren’t starving yet. This can come in the form of a smoothie; protein shake or Gatorade. Try to choose an option with some protein.
A cheese stick and fruit. Another good option if you’re not super hungry. The cheese has protein and fats needed to help you recover and the fruit will replace some of the sugars and electrolytes you sweat out.

BIG MEALS AFTER:

Although your big meal post-run is crucial, there are no specific guidelines that NEED to be followed as long as you are covering your food groups. I like to look at my plate and make sure I have a major carbohydrate source (pasta, rice, bread), a protein source (eggs, chicken, steak, beans), and a vegetable or fruit. Some of my favorites include:

A Mexican bowl: Brown rice, steak, fajita veggies, black beans, salsa, and sour cream.
Pasta bowls: Grilled chicken and broccoli over a bowl of spaghetti with olive oil.
Breakfast sandwiches: An egg scramble with peppers, onions, ham, and spinach in between a whole grain bagel with a side of fruit.

Those are some of the meals and snacks that have me feeling my best on my runs and recovering well after. As I mentioned, everyone tolerates foods differently, so experiment with which types of snacks sit well in your stomach before runs. Aside from food, drinking water and electrolyte drinks during the day is crucial for all types of runners. The idea is to constantly be replacing everything your body is losing during exercise, so it continues to perform at its best. If you’re feeling hungry, thirsty or fatigued, it usually means your body is missing something. Listen to your body and give it what it needs to succeed. Stay conscious of the above tips next time you’re planning your run! Good luck and happy running.

Karly Forker
Bucknell University Class of 2022
B.S. Cell Biology/Biochemistry
Women’s Track and Field/Cross Country

BOKS Bursts: Movement Breaks for Any Time of the Day

Only 39% of kids between the ages of 5 and 17 in Canada are meeting the physical activity recommendation of 60 minutes of movement per day (Participaction 2020). It has been proven that short and frequent movement breaks can positively impact kid’s health and learning. BOKS was inspired 10 years ago when the founder Kathleen Tullie read the book Spark by Dr. John Ratey that articulates that exercise is the biggest tool we have to optimize our brain function (Ratey 2008). In an interview with CNN Dr. Ratey said, “When you move, you stimulate all the nerve cells that we use to think with, and when you stimulate those nerve cells, it gets you ready to do stuff” (Ratey 2018). Completing movement breaks throughout the day can help increase kids’ focus, improve behaviors in the classroom, and increase overall cognitive functioning (Dwyer et al., 2001; Herman et al., 2013). BOKS Bursts are 1-10 minute activities that are fun and get the heart pumping. There are over 200 games and activities that can be done individually, in partners, or in groups.

One BOKS trainer from Northwest Territories said, “Daily BOKS bursts have provided my students with engaging, meaningful movement opportunities which have helped foster their independence, confidence, and physical literacy skills. I have noticed an increased interest and awareness of physical activity, a “want” for more movement and initiative in asking for BOKS bursts, as students feel they need it.”

Having kids intrinsically motivated and want to do movement on their own is exactly what it’s all about. In elementary school, I was known to ask to go to the bathroom all the time, and now reflecting on this years later, it probably wasn’t because I was well hydrated but because I just needed to move! Therefore, I always say with so much passion “I wish BOKS was around when I was younger in school”. It is not the easiest thing to engage kids in movement throughout the day when there is so much demand to get so many things done. However, with a little planning, the results will create lasting change for everyone involved.

Here are our top tricks for how to implement BOKS Bursts into your day.

Including movement as part of your lessons can be a game-changer! For example, have students complete a functional fitness skill before they respond to a question.
Create a BOKS Burst routine. Start your day off with a BOKS Burst or use them regularly during any transitions from one task to another. The kids will start to expect these movement breaks when it is part of their routine.
Use engaging and easily accessible equipment to keep things exciting- like red cups. Everyone always loves trying our Balancing Act Burst using red cups!
Have students lead the Burst for those participating. Pick a “BOKS Star” of the day or week and have them lead the class through the Burst. As well, we have a Junior Leadership Program for even more learning opportunities for older students. Developing a student-led Burst program can create a physical activity movement throughout your school community.
Use our monthly calendars and weekly emails that provide you with a Burst for each day of the week. They even come with written instructions and videos to follow along with.

Still not sure where to start? Here are my top 3 go-to Bursts from the respective categories below that I encourage you to try!

Individual:

BOKS Give me 10!
Thunderstruck Burpee Challenge.
Triathlon Burst.

Partner:

Rock, Paper, Scissors.
BOKS Ladder Challenge.
Cup Flip.

Group:

Cat and Mouse Tag.
Move the line sprint team burst.
Alphabet relay.

Don’t forget to access the full Burst document in our Trainer Hub to check out these Bursts and get your students moving this Fall!

DOWNLOAD OUR BURSTS DOCUMENT IN THE BOKS TRAINER HUB

Kyla Crocker
BOKS Regional Coordinator, Central Canada

Back to our Roots: Re-Discovering the BOKS Physical Activity Plans

Although the BOKS program has evolved TREMENDOUSLY since its inception, its original physical activity plans (both Elementary and Middle School versions) have remained some of the most popular and utilized resources available to Trainers. These plans, grounded in functional fitness skills, offer about 35-45 minutes of activities and a sigh of relief to individuals, schools, and communities across the country looking for ways to keep kids active throughout the day AND keep them engaged. No easy ask…

If you haven’t checked these beauties out in a while, you may want to consider having a peek! The Elementary and Middle School Physical Activity Plans provide 35-45 minutes of age and stage-appropriate options for kids to keep moving and having a great time. Each activity plan contains three plans/week, over 12 weeks, for two separate sessions (72 plans total!). When kids come to BOKS programming, they can expect to work through everything from a warm-up to a running activity, learning new functional fitness skills each week, fun games, and finally move through a cool down and nutrition discussion. These plans include everything you need to provide engaging and comprehensive activity programming with any group and any experience level.

We know that kids need to move at a moderate to vigorous level for about 60 minutes each day, and post-pandemic we can expect to see a lot of kids’ activity levels have taken a bit of a dive. Depending on scheduling with your group, these physical activity plans will cover about HALF of that crucial movement time. The Elementary and Middle School plans also can be used super flexibly and add great versatility to support programming or curriculums. Kids will experience predictable, consistent activities that keep them engaged week by week, and it takes the planning out of the equation! It can provide structure for new Trainers to build from, and a strong foundation for experienced Trainers to use their creativity, so it’s perfect for all levels and backgrounds. And for the first time ever, these physical activity plans are now compatible with mobile devices and can be accessed and viewed easily from a phone.

The physical activity plans were originally set up as a before-school program and have now successfully been run in tons of different ways across the United States and Canada. Here are a few suggestions to make the most out of using these activity plans:

If before school isn’t a possibility for your group, consider running a lunch or after-school BOKS program to get kids moving. One of our Trainers, Eduardo, shared that his group was “hindered by the fact that the gym had to be cleaned after lunch and this left us with around 20-25 minutes to ‘play.’”, so they utilized what space and time they had available and successfully ran programming once a week with Grade 5 and 6 kids (Eduardo is a BOKS Trainer and Elementary PE teacher in Toronto).
The physical activity plans can also be super useful tools to integrate as part of your PE or classroom learning. Jillian, a Trainer in Cochrane, said “The BOKS Program is absolutely AMAZING! It has without a doubt become my #1 go-to when planning for my K-9 phys ed classes.” The turn-key plans make physical activity simple to implement, or as Jillian describes them, “…ready made, ready to use…”.

Encourage kids to get involved and invested in the program and use the physical activity plans to provide some guided opportunities to nurture leadership skills. You’ll be amazed to see the impact of peer-to-peer mentorship on your group participation…seriously…

Get creative and use the plans as a base for what you know will ultimately benefit your group the most- modify as you see fit, create new versions of games, really make it your own- you know your kids best!

Program Endorsement

We’re very pleased to announce that along with the BOKS Burst resource, the Elementary and Middle School Physical Activity Plans are now PHE Endorsed programs. We are incredibly proud to offer inclusive resources that provide all kids with an opportunity to receive quality movement and play time in their day. Check out the announcement from PHE here: https://phecanada.ca/connecting/news/phe-canada-endorses-boks-program

Accessing The Resources

If you haven’t already seen, BOKS has a brand new Trainer Hub platform- a digital library that houses all the free resources BOKS has to offer. If you are looking for the activity plans, you will find them there! If you are already a BOKS Trainer, you can log in via the website to access your Trainer Hub. New to BOKS? No problem! You can sign up to gain access here: https://bokskids.force.com/trainerhub/s/login/SelfRegister?language=en_US

Once you’re into the Trainer Hub, the plans can be located through the “BOKS Programs” dropdown menu at the top of the Home screen. You will find both versions under “Physical Activity” plans and can select the option that fits best with the age you’re working with and the type of activity you’re looking for. To find some more specialized physical activity plans, make sure to check out Celebrate the Games, BOKS Plans at a Distance, and Lessons On-Demand.

We highly recommend you give these physical activity plans a look while planning for the upcoming year and re-introduce kids to the amazing benefits of functional fitness! They’re a phenomenal tool to move everyone towards happier and healthier days and positively build up kids’ confidence and competence. If you have any questions about getting a program up and running, or how to receive free training on physical activity plans, please reach out to your Regional Coordinator: https://www.bokskids.ca/about-boks/about-us/#team.

Lauren Hutchison

BOKS Canada

Ice Breakers and Teamwork Activities for Kids

Creating Safe Spaces and Engaged Learners As We Head Back To In-Person Schooling

Teachers have the tough job of creating a new “normal” in their classrooms this coming fall. This past year has been an uncertain one for teachers, families, and especially the kids. However, for the Fall of 2021 we anticipate most, if not all, students will be back in school full time. Whether you experienced remote, hybrid or some in-person schooling in 2020/21, the thought of going back to “normal” schooling for Fall of 2021 leaves a lot of people wondering how it will work.

Kids may not have engaged with other kids in any type of setting, or others may have had small social groups. This will all be changing as we come back to the school setting and reconnect with others. It wasn’t that long ago that some classrooms had close to 25-30 kids in them. The challenge as we enter this new academic year is how to keep our groups comfortable, have them bond with each other and become strong teams again. Here are some activities to get moving and help create a team environment and build social connections.

1) “Line Up”

Leader decides the parameters of the activity, kids can talk or use non-verbal communication.
Line up from tallest to shortest.
Rearrange according to age.
Rearrange in alphabetical order of first letter of first name.
Rearrange according to your birthday.

2) Physical Activity BINGO

This is a great way to break out of our comfort zone as it forces everyone to talk to many different people.

Each kid is given a BOKS BINGO board.
Designate what formation the kids will create on their board (horizontal line, vertical line, diagonal line, four corners, all spaces).
The kids move around the room and find a classmate to do the activities in the squares with them.
When they complete a square mark it off on the playing board.
Continue moving around the room and marking off squares with different classmates.

3) Beach Ball Toss

Using a permanent marker write questions on the triangle spaces on a beach ball.
Questions might include: What is something you like to do in your free time?, What sports do you like?, Do you have a pet?
Kids stand in a circle.
Toss the beach ball around the circle.
The kid that catches it will read the question that is facing them and provide an answer to the group.

4) Teamwork Picture Scavenger Hunt

Print a picture of a physical activity or classroom theme (e.g. person doing jumping jacks, science experiment, math problem, time in history) on an 8.5×11 piece of paper.
Cut the paper into 6 equal parts (number the pieces 1-6).
Hide the pieces around the space (classroom, gymnasium).
Kids form teams of equal numbers.
Teams must work together to search the room or space for the six pieces of their puzzle.
Puzzle pieces must be collected in order one to six. If a piece is found out of order the team needs to leave it and come back when that number comes up.
When all pieces have been collected teams can start putting the puzzle together.
When the puzzle is complete the team has to do what the picture says (jumping jacks, science experiment, figure out the math problem).
The first team to do all this together is the winner.

5) Categories

Separate your kids into even groups (minimum number in any group should be around three).
Give the kids a list of physical activities, sports or skills on a white board or chalk board (or have them come up with their own topics – sports, movies, books, activities, animals/pets, interests etc.).
Within their group kids discuss which ones they like and which ones they do not.
When they talk about a topic they should physically separate into two groups, one that likes the skill activity or thing, and one that doesn’t.
In the smaller groups take turns going around the circle and coming up with skills and activities.
Play for a certain amount of time.
After the allotted time the kids will have learned so much about each other.

Have fun playing these communication games with your groups/classes and watch your classroom turn into a new family. Also, check out our many BOKS resources at bokskids.org to help keep kids active and transition back into the new school year. Wishing everyone a great year!

Heather Chase

BOKS Team

Back To School – Where Do I Start?

AN IN-DEPTH LOOK AT ALL THE BOKS RESOURCES TO SET YOU UP FOR SUCCESS THIS YEAR.

With the new school year quickly approaching, we wanted to take a moment to re-introduce ALL the resources BOKS has to offer and break down each one to make it super easy to select the right ones for you. We’ll also share some tips on the best ways to utilize each resource to keep kids moving throughout their day, and hopefully all year!

If you’re looking for resources that are great to fill a longer block of time (25-45 minutes) like a PE class, look no further than the BOKS Physical Activity Plans! Each resource will provide a variety of activity plans that take kids through a full warm up, running activity, skill, game, cool down, and nutrition tip (called BOKS Bits). Here’s a quick run-down of each Physical Activity Plan resource:

Elementary and Middle School Physical Activity Plans

If you’ve been a part of BOKS for a while, you’re probably very familiar with these resources. Our Elementary and Middle School Physical Activity plans are the ORIGINAL programs created by BOKS and are intended to get kids moving for 35-45 minutes, 3 times a week. Each resource offers 72 activity plans (24 weeks of plans, 3 per week) that are perfect for a before or after-school program, or to support PE programming. Each program follows the same structure and provides age and stage appropriate activities for Elementary and Middle school kids (ages 6-14).

BOKS Bootcamp

A newer resource offering from BOKS, this Bootcamp program is perfect for young adults and is built more like a personal training program. Reebok coaches will take youth through an equipment-free workout that focuses on building confidence and competence in specific skills. There are 10 activity plans for kids ages 12-18 that are intended to be done whenever they find 25 minutes in their days. This program is self-guided but supported through instructional videos as well.

Physical Activity Plans at a Distance

Is your program still restricted by physical distancing protocols? No problem! BOKS offers two resources that model our original activity plans but accommodate physical distancing and little or no equipment in each. This is perfect to use with kids ages 6-14 and will take about 25 minutes. Again, these are great to use in before or after-school programming, or in place of a PE class.

Lessons on Demand

These on demand classes are perfect for in-person or at-home learners and follow the same structure as our Physical Activity Plans. Kids will be taken through a huge variety of lessons that are also instructed in a linked video by lots of different BOKS friends. There are 59 plans and videos to choose from and are a perfect fit for classes embracing a blended model of learning. Each lesson is about 25 minutes and is easily adaptable to many different environments, as well as accommodates physical distancing if it’s something still impacting your program.

Sometimes it’s just not possible to carve out 25-45 minutes to get kids moving, but that doesn’t mean we still can’t throw some movement breaks in throughout the day. As much as our kids need to move, it’s important we get ourselves active throughout the day too. BOKS offers some amazing resources to support short movement breaks at ANY time of day:

BOKS Bursts

This is one of the most popular BOKS resource offerings- by far! Bursts are 1-10 minute activities intended to offer movement breaks to kids throughout the day. They are transferable to almost any environment, easily modifiable, and super fun. With over 200 activities to choose from, you’ll be able to find endless ways to get kids 6-14 moving, at any time of the day. Bursts are excellent for transitions during classes or for breaks and are super useful in helping kids get their wiggles out!

Monthly Calendars

Each month, BOKS offers a themed calendar that provides one planned Burst activity for every day of the school week. This is a great tool to use if you’re looking for an easy way to integrate BOKS into your program as it has everything planned out and provides links for instructional activities. It’s a great resource if you’re looking to get active with your wider school community as well!

BOKS delivers lots of wonderful, specialized content to support health and wellness, and provides some variety and balance to our activity offerings. We understand that not all kids get active in the same way, and we want to encourage a holistic approach to healthy living. These specialized offerings give some useful variety for getting active:

Mindfulness and Movement Flows

This resource is perfect for building mindful practices and bodily awareness through movement. It includes 25 different activities themed around breathing, mindfulness, movement flows, stretching, and gratitude exercises that can be done in most environments and only take 5-10 minutes. These activities pair great with Bursts to bring some calm after burning off energy but can also be used on their own. They’re great for ages 6-18 and can be super beneficial for kids to learn how to build independent coping strategies.

Get Your Run On (at school or at home)

This running resource will get kids at school or at home excited to build their cardiovascular strength and endurance. Kids can participate in a couch to 2km or couch to 5km version of the program and can access videos and tips and tricks to assist with each option. Get Your Run On is perfect for kids aged 6-14 and only takes 20-30 minutes/physical activity plan (there are 24 total). Running can be a big challenge to introduce, but this resource makes running fun and accessible for all.

Junior Leadership Program

Do you have students who are looking for more opportunities to become leaders in their communities? This resource will give you everything you need to build out and implement a student-led Burst program at your school. The program will walk staff and students through four different sessions (about an hour each) to become BOKS Junior Leaders and provide Burst activities to students in their school communities. This program is adaptable to fit each unique program and gives kids ages 11-18 the skills and confidence to lead activities for their peers. It’s an incredible tool for building sustainable physical activity in school communities.

Keep Kids Moving at Recess

As we saw playgrounds become highly restricted during COVID, it was important that we offer a resource to support kids in getting active during their unstructured time. Keep Kids Moving at Recess provides super simple activity offerings that are intended to be done outdoors, require minimal equipment, and are built for large groups of participants. It’s a great way to include any kids who seem stuck on the peripheries during unstructured time or practice for Junior Leaders in your school.

Celebrate the Games On Demand

BOKS was fortunate to partner with some former Olympic and Paralympic athletes, as well as Special Olympic Youth Leaders, to bring the Games to kids and classrooms. These activity plans take about 25-35 minutes and are best for kids ages 6-14. The nine activity plans will take kids through 10+ sport-focused themes and will make them feel like they are a part of the Games.

Are You Game?

This resource is all about getting moving through PLAY! Full of games, puzzles, crafts, and activities, this resource is amazing for getting a little silly and having fun. While the times vary a bit with each activity, you’ll have 30 games to choose from that can be done from home or at school. This resource takes us away from more skill-based activities and brings a focus to creativity and fun.

And if that wasn’t enough, there are a few extra resource offerings that can help to support your program and get kids even more engaged in their health and wellness:

Healthy Recipes

A big part of healthy living is healthy eating! Why not explore in the kitchen and get familiar with cooking healthy recipes? This resource offers fourteen amazing recipes for kids ages 6-14 to start cooking with and can include the whole family. The directions are easy to follow, straightforward, and use minimal kitchen tools to create tasty and healthy treats.

Winter and Summer Fun Packs

No need to worry about keeping kids active while on break. BOKS has developed Winter and Summer Fun packs for kids to keep active at home during their breaks from school. Each Fun Pack comes complete with recipes, crafts, games, BOKS Bursts, and physical activity plans for kids to choose from while at home. These are fantastic resources to get families moving together but can also be used by individuals looking to get active on their own. Great for ages 6-14 (but really anyone who wants to join in) and provides over 100 different options to choose from.

Activity Trackers

Whether you’re looking for a tool to track weekly or monthly activity, BOKS has you covered! Help kids tangibly track their activity independently, track activity as a group, or use throughout your community to engage everyone in getting active together! The monthly tracker pairs perfectly with each monthly Burst calendar.

Whatever you’ll need this upcoming school year to get kids moving, BOKS has something for you. Be sure to keep an eye out for all these resources on the NEW BOKS trainer hub, and check out the document titled “All BOKS Resources 2021” for descriptions and breakdowns of all the resources at your disposal.

Lauren Hutchison

Regional Coordinator, Western Canada, BOKS Canada

Keeping the Momentum of Movement Throughout the Summer

Congratulations on an…interesting…year!

I always like to reflect on the year that has passed…and what a year it has been. I have been able to see first-hand (well, if you count virtually as first-hand) the incredible impact our teachers and trainers make every day in the lives of their students. I have seen unprecedented creativity in how to bring activity alive through a screen or while 6 feet apart. I have seen a renewed commitment to health and wellness, as we have seen the impact of sedentary lives on our children’s mental and physical health. And most of all, I have seen us all come together to make a difference.

When I first found the BOKS program, it was as a special education teacher. BOKS was like magic for my students – helping them to exert their energy and focus on the day ahead. When I came to work for Reebok and BOKS, it was as a mother where I was able to see the impact first hand – I was able to volunteer at my daughter’s school and help them get up, get active, and learn new skills. This past year I sat behind my laptop while my children sat behind theirs, and I watched more than 2,000 new schools enroll in BOKS. 2,000. It was then that I realized how important movement will be as we transition out of this strange reality and back into a new, hopefully greater, reality.

I can’t begin to express my excitement as we head into summer with a focus on getting outside and getting active in any way we can – running (be sure to check out our at-home running document), biking, swimming, and exploring nature. Let’s use this time to recharge, refresh, and prepare to hit the ground running next fall.

Here are our top 6 suggestions for BOKS resources to keep kids moving this summer:

Summer Fun Pack

Get Your Run On

Are You Game?

Nature Scavenger Hunt

Bootcamp Challenge

Mindfulness

You can access all of these resources on the BOKS Trainer Hub.

The BOKS team is committed to providing new, exciting resources, trainings, a completely re-designed physical activity plan pack, and an all-new digital environment.

We look forward to welcoming you back in September. Until then, we hope you log off and get moving! And don’t forget to check out our Summer Fun Pack to keep kids and communities active and engaged throughout the summer!

KIMBERLEY MEDEIROS

Director, BOKS Canada

Helping Kids Build Their Intrinsic Motivation

As we look to summer, we find ourselves more invigorated and motivated to dust off our sedentary winter ways and get outside to move. Exactly what drives our motivation to get active can really impact the ways in which we engage and build positive connections to physical activity- kids are no different. Traditional models of education, recreation, and other spaces that include physical activity have historically been reinforced through extrinsic motivation, which does have its merit! Working to support kids in building their intrinsic motivation has positive impacts long-term, especially when it comes to creating healthy habits as adults.

Different types of motivation: INSTRINSIC vs. EXTRINSIC

To better understand the impact of each, it is important to ground ourselves in the different types of motivation and their manifestations. Extrinsic motivation is based on external factors and occurs when “…we are motivated to perform a behavior or engage in an activity because we want to earn a reward or avoid punishment.” (Tranquillo J, Stecker M., 2016). Conversely, “Intrinsic motivation is when you engage in a behavior because you find it rewarding. You are performing an activity for its own sake rather than from the desire for some external reward.” (Lee W, Reeve J, Xue Y, Xiong J., 2012).

If we use sports as an example, being intrinsically motivated would mean a kid would join a team because they love to play, whereas being extrinsically motivated would drive a kid to join the team because they want to win championships at the end of the season. Both valid. But by supporting kids in becoming intrinsically motivated around getting active, we can assist in the establishment of a practice of movement to help sustain overall wellness past their childhoods!

The impact of intrinsic motivation on kids’ physical activity:

We all hope that kids want to get moving because we know the importance for both their bodies and brains (and if you didn’t know, here is our newly released Impact Report!). We also want to ensure the experiences are positive, inclusive, and encourage kids to continue getting active (in whatever way feels right!) because it supports their overall health and wellness. Here are just a few ways that helping kids find their internal motivation can have a significant impact:

Kids build a positive relationship to physical activity, rather than a punitive one. This can help build things like self-esteem, relationship with self/body, and the enjoyment of the feeling of getting active.
It empowers communities to get active together. Kids who want to get active get the adults in their lives moving more often too!
Extrinsic rewards can be used more successfully to reinforce intrinsic motivation, rather than become expectations for compliance. For example, giving a kid the option to choose the next activity the group plays as a reward for helping an injured peer.

How this can benefit your BOKS program (or any other program in fact!):

The vision of BOKS is to see a healthier and happier generation of active kids, and intrinsic motivation is a goal of the resources and program offerings that BOKS provides. Encouraging kids to find motivation through what brings them joy, feels right in their bodies, and allows them to maintain their authenticity can have benefits like:

Fulfillment- when they are internally driven to participate in BOKS, kids feel good.
Independence- kids can independently incorporate activity into their self-care and self-regulation practices outside of BOKS time.
Relationships- we can build stronger relationships with kids and establish greater trust through programs like BOKS. They are also encouraged to focus on their relationship with themselves: perhaps the most important relationship!

Having intrinsically motivated kids in your BOKS program can result in:

More sustainable programming year after year. Kids will be less inclined to do one-off program offerings and may even enter into leadership through the Junior Leadership training program!
Confidence/competence boosts in kids and adults. Prepare for lots of smiles, positive thoughts, and caring actions.
More genuine engagement and buy-in from kids. Nothing punitive, no battles, just a great time.

While each type of motivation has its place, intrinsic motivation is even more crucial to support heading into summer. This is the time where kids walk the walk and stay motivated to continue pursuing activity without the structure of school, community programming, or however they most consistently accessed it during the school year. Take time to invest in the things that build intrinsic motivation in kids so that they explore activity safely, and personally connect to what movement makes them feel best.

References

Tranquillo J, Stecker M. Using intrinsic and extrinsic motivation in continuing professional education. Surg Neurol Int. 2016;7(Suppl 7):S197-9. doi:10.4103/2152-7806.179231

Lee W, Reeve J, Xue Y, Xiong J. Neural differences between intrinsic reasons for doing versus extrinsic reasons for doing: an fMRI study. Neurosci Res. 2012;73(1):68-72. doi:10.1016/j.neures.2012.02.010