BOKS Blog Archives | Page 4 of 9 | Active Kids Active Minds

Use BOKS Resources All Summer Long

Whether you are at home with your kids, you are a counselor at summer camp, or teaching summer school, everyone is trying to come up with creative ways to keep our kids moving this summer.

Activity Tracker: This is a great way to keep your kids active at home or at camp. You can choose to organize on a weekly or monthly basis. Keep track of the camp day or the kids’ schedules and workouts all in one place.

Summer Fun Pack: The summer fun pack is a great way to keep everyone with their diverse interests busy and engaged. This resource can be used at home or at camp. The Summer Fun Pack includes 10 full BOKS lessons, Bursts for a quick movement break, and recipes to get the kids cooking keeping sharp on their reading, measuring, and math skills. It also includes crafts for a rainy day and ideas for outdoor play with chalk that will really get them moving.

Get Your Run On: Get Your Run On with BOKS this summer! Enjoy eight weeks of BOKS running-focused lesson plans to get your kids running and loving it. This package is complete with 20-minute physical activity plans, tips and tricks, and videos to support your running program.

BOKS At A Distance 1.0/2.0: Follow along with BOKS Lessons at a Distance, which includes warm-ups, running activities, skills of the week, games, and cool-downs. These documents are designed to keep kids moving through a full 30-45 minute physical activity plan.

Are You Game?: This resource includes over 30 new games, crafts, puzzles, and activities you can print out to do at home or during the camp day.

BOKS Bootcamp: The BOKS Bootcamp is intended for students in Grades 7 through 12 and is designed to strengthen, support, and empower young adults physically and mentally. Each of the 10 weeks is entirely equipment-free, can be performed anywhere you have space for a yoga mat, and is highly modifiable to suit all fitness levels. The exercises address the five components of physical fitness – Cardio Endurance, Flexibility, Muscular Strength, Muscular Endurance, and Body Composition.

Mindfulness: Follow along with our mindfulness, stretching, gratitude, and movement flows to bring a few minutes of calm to your day

Enjoy an active summer with BOKS!

THE POWER OF NATURE TO MOVE US!

With the longer and warmer days, our planet is calling out for us to explore more! Before you begin reading this piece, I encourage you to think about the last time you were outdoors in nature. What did you do? What did it sound like? But more importantly, how did you feel after the outdoor experience? Did the words “joy”, “happy”, “connected”, or “refreshed” come up? I suspect some of those words and other positive words came up. For me personally, especially during this last year, getting outside has been a huge contributor to maintaining my mental health. Whether it was me taking my workouts outdoors, exploring a new park in the city, going for my sunrise walks by the water, or sitting in the outdoors reading a book. There is a powerful magic that comes from being in the outdoors on our physical, mental, and emotional well-being. Research suggests that getting outdoors for 120 minutes per week (17 minutes a day) can significantly contribute to our health (White et al., 2019). Even five minutes in nature is all it takes for our brain to start to think differently and for our bodies to experience more relaxation (White et al., 2019). Getting outdoors for adults and kids offers both our bodies and minds great rewards such as better sleep, increased focus and creativity, decreased stress, and improved heart health (Hunynh et al., 2013).

Each of us has had different experiences with nature and individual reasons driving us to connect more with the outdoors, but here are 10 ways to keep yourself, kids, and communities moving in the great outdoors:

Explore a park or hiking trail you have never been to.
Try our “Get Your Run On” program (available in the BOKS Trainer Hub).
Take your lunch or dinner outdoors for a picnic.
Build an obstacle course in your backyard.
Try our “BOKS Bootcamp” outdoors (available in the BOKS Trainer Hub).
Go on a walk and collect rocks to paint. I’ve seen so many in communities with positive messages for others to see and it always puts a smile on my face.
Try Geocaching.
Take movement flows and mindfulness to a green space.
Have a dance party outdoors, no matter the weather. Check out @GurdeepPandher on Twitter- their daily dances in nature inspire me.
Nature scavenger hunt. Try ours (available in the BOKS Trainer Hub)!

The pandemic has added and continues to add, stress and uncertainty into our lives. Many of us are experiencing the emotional long haul of COVID-19, especially after a long winter. Being outside is one of the easiest ways to improve our well-being. With the weather becoming nicer and the sunshine shining down, BOKS challenges you to get outdoors more and soak up all the benefits Mother Nature has to offer!

KYLA CROCKER

BOKS Regional Coordinator – Central Canada

White, M. P., Alcock, I., Grellier, J., Wheeler, B. W., Hartig, T., Warber, S. L., … & Fleming, L. E. (2019). Spending at least 120 minutes a week in nature is associated with good health and wellbeing. Scientific reports, 9(1), 1-11.

Huynh, Q., Craig, W., Janssen, I., & Pickett, W. (2013). Exposure to public natural space as a protective factor for emotional well-being among young people in Canada. BMC public health, 13(1), 1-14.

L’été avec BOKS

À l’approche de l’été, tentez-vous de découvrir de nouvelles façons de faire bouger les enfants ? Êtes-vous à la recherche de nouvelles idées pour le curriculum du camp d’été ? Ou cherchez-vous tout simplement des méthodes faciles à mettre en place qui permettront à vos enfants et aux enfants du quartier de demeurer actifs tout en s’amusant cet été ?

Découvrez nos ressources BOKS décrites ci-dessous qui vous aideront à planifier des activités pour une journée, une semaine ou même un mois. Elles vous permettront d’atteindre vos objectifs d’amuser et de garder vos enfants (et groupes) actifs tout au long de l’été.

Les Boum BOKS :

Si vous ne connaissez pas les Boum BOKS, ce sont de courtes pauses d’activité conçues pour faire bouger les enfants tout au long de la journée scolaire et même après. Les Boum BOKS sont une excellente option pour faire bouger les enfants pendant de courtes périodes d’activité. Les directives écrites sont accompagnées de vidéos qui expliquent aux enfants comment bouger. Jetez un coup d’œil aux Boum BOKS suivants; ils ont été conçus pour être effectués en groupe ou avec un partenaire et vous pourrez facilement les incorporer à votre horaire estival.

Lancer et attrapé du foulard avec partenaire

https://www.youtube.com/watch?v=AFgoguuE88s&list=PLLGEzXIfoka1TIymyt9yndQCfX_wwImu7&index=23

Matériel : Foulards.

Directives :

Donnez un foulard à chaque paire d’enfants. Demandez aux partenaires de se tenir à une distance d’un mètre (trois pieds) l’un de l’autre.
Demandez aux enfants de lancer le foulard l’un à l’autre. Le partenaire attrape le foulard en utilisant la même méthode que celle utilisée par le lanceur (changer de méthode de lancer à chaque reprise) :

Lancer à l’aide de la main dominante et attrapé du partenaire à l’aide de la main dominante.
Lancer et tourner sur soi-même. L’attrapeur tourne sur lui-même avant d’attraper le foulard.
Lancer et effectuer un burpee. L’attrapeur effectue lui aussi un burpee avant d’attraper le foulard.

Permettre aux enfants de faire preuve de créativité et d’effectuer le mouvement de leur choix après avoir lancé le foulard à leur partenaire (par exemple, coup de pied de l’âne, saut fléchi).

Variations/défis : utilisez la main qui n’est pas dominante pour lancer et attraper le foulard.

Vitesse et nouilles

https://www.youtube.com/watch?v=ktcG3aTAz6k&t=17s

Matériel : Nouilles de piscine (une par enfant).

Directives :

Divisez le groupe en équipes de 2 à 5 enfants. Chaque enfant reçoit une nouille.
Selon le nombre d’enfants par groupe, ils doivent se tenir à une distance prédéterminée les uns des autres. Les enfants doivent tenir leur nouille en position verticale et en laissant l’autre extrémité de la nouille toucher au sol.
Selon le nombre d’enfants, le meneur de jeu décide la direction de déplacement des enfants lorsque le jeu commencera (rond, carré, etc.).
Lorsque le meneur de jeu dit « Go », les enfants lâchent leur nouille. Ils courent rapidement vers la prochaine nouille (identifiée par le meneur de jeu à l’étape no 3) et ils tentent de la saisir avant qu’elle ne tombe au sol. L’exercice est répété avec la nouille suivante et ainsi de suite.

Variations/défis :

Permettez aux enfants de planifier leur parcours d’une nouille à l’autre.
Une version plus complexe du jeu peut nécessiter de traverser le gymnase plutôt que de se déplacer en rond ou carré.
Les enfants peuvent utiliser des cerceaux plutôt que des nouilles.
Selon la compétence des enfants, on peut faire pivoter les cerceaux pour qu’ils restent debout (comme une toupie).

Plans d’activité physique pour l’école primaire et l’école secondaire :

Dans les pages de nos plans d’activité physique, vous retrouverez des versions amusantes de course de relais et de parcours d’obstacles qui sont des façons à la fois amusantes et stimulantes de faire bouger les enfants. Un exemple de chaque exercice est offert ci-dessous.

Course de relais

DÉFI DE SIMPLES SAUTS (SAUTS AVEC ÉCART, SAUTS EN LONGUEUR, SAUTS FLÉCHIS)

Préparation : Deux cônes par équipe. Placer les cônes au début et à la fin du gymnase.

L’enfant effectue :
- Trois sauts avec écart.
- Un saut en longueur jusqu’à l’autre cône.
- Trois sauts fléchis.
- Sprint jusqu’au point de départ et trois sauts avec écart.
Le prochain enfant commence la course de relais.

Parcours d’obstacles

Matériel : Tapis de gymnastique (si disponible), cordes à sauter, cônes.

Préparation : Placer le tapis de gymnastique au début du parcours.

Aligner les cordes à sauter trois mètres (10 pieds) devant le tapis.
Placer deux cônes à environ trois mètres (10 pieds) l’un de l’autre afin d’atteindre l’autre côté́ du gymnase ou du terrain.
Aligner quatre cônes rapprochés les uns des autres.
Placer un dernier cône à environ la moitié́ du gymnase.
L’enfant commence par effectuer une roulade sur le tapis.
Il court ensuite jusqu’à la corde à sauter et il effectue cinq sauts.
Il fait ensuite la marche de l’ours entre les cônes jusqu’à l’autre bout du gymnase.
Il effectue une roue au cône puis il sprinte vers le bout de la file.

Trousse amusante pour l’été :

Un document de plus de 50 pages rempli d’une gamme d’activités pour faire bouger et stimuler les enfants tout au long de l’été. Le document comprend des recettes, des bricolages, des Boum BOKS et des plans d’activité physique.

Maintenant que vous avez une idée des ressources BOKS auxquelles vous pouvez accéder pour faire bouger les enfants cet été, suivez les étapes suivantes pour vous aider à élaborer un plan d’activités estivales amusantes.

1. Identifier votre groupe cible (élèves, campeurs, participants hors de l’école, enfants à la maison).

2. Planifiez vos activités. Pour les camps d’été ou les parents qui travaillent, un plan d’activités défini facilitera la création d’une routine pour les enfants. Les enfants ont tendance à bien réagir à une routine quotidienne, car ils savent à quoi s’attendre au fil des jours et des semaines.

3. N’oubliez pas de motiver et de lancer des défis à votre groupe. Incitez les participants à bouger, à être actifs et à s’amuser. L’un des meilleurs moyens de motiver les enfants est de participer aux activités. Servir de modèle est un excellent moyen de s’impliquer et de montrer aux enfants que les activités conviennent à tous.

4. N’oubliez pas de vous amuser! Il est vital que l’expérience soit positive! La création d’un espace sécuritaire et encadré où les enfants se sentent confortables de faire de nouvelles expériences est vitale. Créez un environnement où les enfants voudront revenir!

Passez un bel été et restez actifs!

Heather Chase

Membre de l’équipe BOKS

Protected: On bouge à l’école: Défi BOKS à la commission scolaire English-Montréal avec le programme des Services de garde B.A.S.E.

HOW MINDFULNESS CAN IMPROVE YOUR FAMILY’S HEALTH

When 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

Follow BOKS (@BOKSKids) on Facebook, Instagram, Twitter, and YouTube for more family-friendly resources.

MAKE RUNNING MORE FUN AND STAY MOTIVATED!

Sometimes the hardest obstacle to running is simply getting out the door. As a collegiate runner, I can attest to the fact that mental barriers can be challenging to overcome. Whether dealing with injury or mental fatigue, nothing beats the feeling of finishing up a productive run. Finding new ways to stay engaged with the sport and keep getting time on your feet day after day can be a difficult task. The following are a few methods I highly recommend to make running more fun, and of course, to stay motivated each passing day. These are created with our BOKS trainers in mind, but many of these will be relevant for the kids you train as well.

1. Listen to music
This may seem obvious, but nothing gets me more excited and eager to run than putting on a good playlist. I typically listen to music during my warm up to get me in the mood, then leave it behind during the run to leave myself with my thoughts as I run. However, on some of my longer, solo runs, I’ll bring along a podcast to keep me occupied and I find that the time passes far quicker when my mind isn’t wandering. I definitely suggest giving this a try to avoid any mid-run doubts or mental fatigue.

2. Create a training log
Personally, I am a big fan of visualization and goal-setting. Before each season, I write my goals on a notecard and place it on my desk as a constant reminder to keep myself on my toes and to stay oriented during a training block. I also keep track of my mileage and workouts on a few different online training logs, and I cannot recommend these enough. A service like Strava, for example, allows you to keep track of all your activities, whether running, biking, swimming, etc., and gives you the option to set weekly goals for distance and time. You can also invite friends to share their training and encourage them every step of the way. You have the opportunity to earn prizes like discount codes on sports nutrition based on your activities completed. I always enjoy being able to see my month-to-month progress and assess my performances, and I find these training logs to be an essential tool to stay motivated and ready to get out the door every day.

3. Create a running group
I am spoiled with the ability to run with several teammates every day. Even when I am home from school, running with other people is the easiest and most effective way to foster the best possible exercise environment. With social distancing guidelines, group training can be tough these days, but when possible, I highly suggest gathering a group of runners to run together. Passing time with conversation, keeping each other motivated, and simply getting more social time are some of the best ways to stay on your feet. You can also check with your local running store to see if they have coordinated group runs, as many stores often do.

4. Explore new places
I am certainly an adventurous person, and there is nothing I enjoy more than finding new places to run. I’ve lived in the same area for 15 years and every time I am home, I am still able to find new areas to run. Whether it is a new trail section, a community park, or just a large plot of public land, it can be very enjoyable to find your new favorite running location. There are even numerous online resources to assist you with this type of search, as many local runners have probably had the exact same thoughts. In the early quarantine days of March 2020, I would find myself looking for a new, rarely busy running location almost every day.

5. Sign up for a race!
This one is by no means mandatory, as races aren’t appealing to everyone. However, if you need another tool to stay motivated, targeting a local 5k could be an excellent way to stay excited. Again, this has been difficult in the past year due to COVID-19 guidelines, but as time passes races have started to pop up again on calendars. A good start could again be a local running store, as they often advertise and put on various races throughout the year. Whether you do it solo or with a friend, it could be an excellent and fun experience. Many races also involve post-race food or another ceremony which is another exciting way to celebrate your achievement.

As stated previously, running creates far more mental roadblocks than physical ones. Every runner has experienced this! By considering a few of these suggestions, however, I know you will be able to find pleasure and entertainment. This sport has a place for everyone, no matter what your goals or past experience may be.

FREE SIGN UP TO BOKS TO ACCESS OUR RUNNINGS PLANS

Thomas Matsumura, Bucknell University ’22
Cross Country/Track & Field
Program in Neuroscience

IMPORTANCE OF STRETCHING FOR RUNNING

My name is Owen Chase and I have been a BOKS kid since I was in 4th grade in 2010. I participated in BOKS in elementary and middle school. My love for running started while racing the BOKS trainers on the 400m track around Memorial Elementary School. Today, I run cross country, and track and field for Bucknell University and stretching is the most important part of my run every day. I have included some of the best stretches and activities that help warm the body up before a run and cool down after you finish.

1. Light activity: Think of your muscles like a rubber band, you don’t want to stretch a cold rubber band. In the same way, your muscles need to warm up before you can stretch or run. Do a very short run, a few jumping jacks, or anything light to get your legs moving.

2. Dynamic stretching: Do a thorough dynamic stretch to warm up that can include many exercises like knee-huggers, soldier walks, open and close gate, and whatever else is tight. Do all of these exercises while walking.

Optional: If running fast, do a few strides where you carry a comfortably fast pace for around 100 meters or whatever space you have available. On these, focus on good form and remaining comfortable while running fast.

3. Post-run static stretch: I like to follow a standard stretching routine that consists of seven stretches and do extra if I have any further soreness. The stretches are as follows, stretching each side for 20 seconds:

Cross leg touch your toes: Put one leg over the other and touch your toes. You should feel a stretch in your IT band and hamstring.
Downward dog, push one heel down and then the other: You should feel a stretch in the calf of the heel being pushed down.
Kneeling lunge: Lower down to a lunge and push forward. You should feel a stretch in the hip flexor. For best results, flex the glute muscle of the leg with your knee on the ground.
Sitting knee hugger: Sit down, bend one knee and position it over the other outstretched leg, hug that knee. You should feel a stretch in your glute muscle.
Sitting hamstring stretch: Reach and grab one leg. Do not go further than comfortable but make sure you feel the stretch in your hamstring.
Butterfly stretch: Sit and bring feet together in front of you. Slowly move knees to the ground until you feel a stretch in your groin.
Lying quad stretch: Lie on your side and grab the foot of your top leg off of the ground behind yourself. You should feel this stretch in the quadricep of the leg that is being held.

I encourage you to integrate these dynamic and static stretches into your warm up and cool down routine!

FREE SIGN UP TO BOKS TO ACCESS OUR RUNNING PLANS

Owen Chase
Bucknell University Class of 2022
B.S. Mathematical Economics
Men’s Cross Country/Track and Field

KEEPING YOUR KIDS (INDEPENDENTLY) ACTIVE THIS SPRING BREAK

Spring break is here – whoooo!

Ok, maybe that isn’t this year’s reaction to spring break, since travel restrictions are keeping most of us close to home. Whether you are taking time off together as a family or the kids need to self-entertain a bit while you work, here are some ideas for how to stay active and keep your kids moving over spring break.

Get Outside

As the weather starts to improve across the country, it’s a great time to get the kids outside to start rediscovering fresh air. Break out the jump ropes and hula hoops to create an obstacle course. See how many combinations you can come up with! Be sure to stock up on our favorite – sidewalk chalk. You can practice your artistry by creating running ladders, hopscotch paths, and of course, leave messages for passers-by. Check out some of our sidewalk chalk art for some creative ideas to try at home.

Active Board Games

Board games help kids to develop problem-solving skills and strategic thinking. Even simple games like Go Fish or Pickup Sticks can provide tons of screen-free entertainment. We like to take our board games up a notch by making them active. BOKS has lots of downloadable templates for reimagined board games such as chutes and ladders and BOKSopoly (our active take on Monopoly) available in the BOKS Trainer Hub.

Virtual Camps

For a more structured week, try signing the kids up for a virtual camp. We are excited to be partnering with Jumpstart for a free virtual Spring Break camp. You can sign up here to participate in a week of activities, including a daily 45-minute BOKS class!

Go for a walk…or a run!

Be sure to get outside and walk or jog around your neighborhood. Walking for 20 minutes a day can help boost your mood, enhance creativity, and keep your heart healthy. It’s also a great opportunity to connect with your kids. Be sure to search for signs in nature that spring is coming!

No matter how you are spending your spring break, we hope you take some time to disconnect from the screens and reconnect to your loved ones.

FREE SIGN UP TO BOKS TO ACCESS ALL RESOURCES

Kimberley Medeiros

BOKS Team

STEAM YOUR WAY INTO A BOKS CLASS – GET MOVING WHILE INTRODUCING STEAM CONCEPTS!

STEAM formerly known as STEM is an approach to learning that incorporates science, technology, engineering, the arts and mathematics, across the curriculum. Educators throughout the world are using STEAM concepts in their classrooms. These concepts are helping to promote problem solving, critical thinking, creativity, curiosity, decision making, leadership, entrepreneurship, acceptance of failure and more. These concepts are just as useful in our BOKS classes as they are in the traditional content areas. Check out some fun ways to bring STEAM into a BOKS class:

Science

Science is all about experimentation and observation. The way that we move can be observed by ourselves and others.

Have kids do star jumps as if they are lava rocks erupting from a volcano.
Even simple movements like turning in a circle can introduce basic science concepts.

Technology

Do you have access to a smartphone or some form of pedometer? This technology is quite easy to blend with physical activity.

If kids have access to pedometers have them track their steps over a given week. Do they get more steps during a school day or on the weekends?
Of course, I will give a plug to our BOKS Bursts which arguably are a use of technology to get kids moving. Just by clicking on a burst in our monthly calendar is using technology to get kids moving, or watching a BOKS Burst video.

Engineering

Engineering is about bringing new ideas to life. BOKS kids are always creating new games and ways of doing things. Often the best games and activities are the ones that happen organically.

Challenge your BOKS kids to create a new game. Break them into groups and allow them two or three pieces of equipment and see what each group comes up with. I guarantee the game will be different for each group, but the one thing they will all have in common is that they will be fun and inventive.

Art

The Arts bring out the creative expression in all of us. Dance, color, music, words and expressions are all modes that we can be creative in.

Let kids create their own dances to a song, play a game of charades and let the kids bring new ideas to life.
Kids can use their arms as paint brushes and use movement to get creative.

Math

Math is probably the easiest connection between movement and STEAM concepts that are used throughout the curriculum. Moving with numbers is something we do every day.

Kids can practice addition or multiplication or other math functions with movement. Challenge kids to create equations to movements.
Two tuck jumps plus four star jumps equals how many jumps?

Here at BOKS we know that kids who are more physically active are better able to learn and focus in school and in their daily activities. Using the STEAM concepts in your BOKS classes or at home, you increase your learning and growing power. Check out our March BOKS Burst Calendar available in the BOKS Trainer Hub for more STEAM-related activities.

ACCESS THE BOKS TRAINER HUB BY SIGNING UP HERE

Active kids = Active Minds

HEATHER CHASE

BOKS Team

BUILDING POSITIVE MENTAL HEALTH

We 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 favorite 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