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Ways to stay active at home!

Whilst completing work at home, it is very important to remember to stay active. Remember you are used to having playtime and lunchtime for burning off your extra energy and keeping fit, so that you can focus on your learning in class. You may not have the opportunity to get outdoors, so here are some things you can do daily, at home, to help you stay fit and use up that energy from staying indoors.

#ThisisPE

Yorkshire Sport Foundation and leading national organisations (including afPE, Active Partnerships and YST) are working with physical educators from across the country to support parents to teach PE at home.

Short two-minute videos will be posted that will show parents (and teachers) free, fun and easy to follow PE activities for the whole family to enjoy together.

Each #ThisIsPE video will focus on a different aspect of the National Curriculum.  The videos, delivered by PE teachers, will help children and young people to continue their skill development in PE during this period when we are having to stay at home, to save lives.

Videos will be posted at 1pm on a MondayWednesday and Friday.  You don’t need to be in PE kit and you don’t need sports equipment. All of the videos will use things that you can find around the home.

To view all the videos in one place a #ThisIsPE YouTube playlist has been created.

English National Ballet

Ballet is for everyone, everywhere, and we are working hard to continue to give you free access to great content, as well as ways to keep you dancing, active, and inspired.

Visit us on FacebookInstagramYouTube and Twitter to see what we shared recently, or sign up for our mailing list for updates.

Disney Dance-Along!

This Girl Can have teamed up with Disney to create fun dance-along routines designed to enable the whole family to keep fit together.  Routines include those from the Jungle Book, Moana and the Little Mermaid.  Additional Disney Dance routines, indoor games and physical activities can be found on the Change4Life Website.

Tokyo Olympics

Don’t stop getting active’ is the campaign message from the British Olympic Association and the British Paralympic Association, who have produced free home activities, challenges and cross curricular learning resources for primary and secondary schools. 

Travel to Tokyo Home Learning- Get active from home with games and resources for 5-11’s

https://www.getset.co.uk/resources/travel-to-tokyo/indoor-activity

Primary Home Learning– Curriculum resources for children aged 5-11

https://www.getset.co.uk/resources/home-learning/primaryhomelearning

The Mascot Challenge Home Learning- The resources explore Olympic and Paralympic mascots and challenges children to design a mascot for the Paralympics.  They have extended the deadline to 31st May 2020.  There is a chance to have selected designs displayed at Paralympics House in the athletes’ village at the Tokyo Paralympics Games; you can also win signed Team GB or Paralympics GB kit.  Full resources, design sheets and an email address to send entries to are provided:

https://www.getset.co.uk/resources/home-learning/the-mascot-challenge-home

Daily Mile

Tower Hamlets had the highest number of schools committed to The Daily Mile in London.  The Daily Mile is free, requires no equipment and offers benefits to physical and mental health.  The Daily Mile and the Healthy Lives Team would like to encourage children, teachers, parents and carers to participate in #DailyMileAtHome.  The Daily Mile initiative can be undertaken as part of the government’s guidance on allocated daily exercise, whilst keeping a safe distance from others.  Every Monday, Wednesday and Friday there will be fun challenges to complete while undertaking 15 minutes of jogging or running, front door to front door in the fresh air.  The challenge for Wednesday 22nd   April and Thursday 23rd April is WEAR BLUE, where participants are encouraged to:

·         Wear blue to show support for the NHS

·         Wear ‘too-big’ T-Shirts

·         Challenge yourself to see how many rainbows you can spot in the windows where you live

For further information and a calendar outlining each challenge please visit the website link here: Link

PE @ TBPS

Our PE programme has made some content for parents to help children to stay active indoors. https://pehubportal.co.uk/

Ever wanted to be on Strictly?

Now you can learn to dance with Oti Mabuse from Strictly Come Dancing. Oti has but together some fun dances for kids as well as some beginners adult dance classes as well. They’re fun and easy to learn and some are from your favourite movies! Keeeep dancing! 💃🏽

https://m.youtube.com/user/mosetsanagape/videos

NHS Fitness

Fitness videos from the NHS – Primary, Secondary and Parents

Take your pick from 24 instructor-led videos across aerobics exercise, strength and resistance, Pilates and yoga.  These workouts have been created by fitness experts Instructor Live and range from 10 to 45 minutes. 

https://www.nhs.uk/Conditions/nhs-fitness-studio/

Healthy Eating

Please see the helpful update from The Healthy Start Team, offering to assist with completing the Healthy Start Voucher Application form.  The Healthy Start website highlights that you can get ‘free vouchers every week to spend on milk, plain fresh and frozen fruit and vegetables, and infant formula milk.  You can also get free vitamins. There is an online form below and an option to print, sign and post the form for parents without printer access.  The future plans of Tower Hamlets Council are to make the application form fully web-based; but in the meantime the application has been made clearer online.

Online Link:

Option for families that do not have printer access:

Parents who wish to apply and need assistance with printing, can get in contact with the Healthy Start Issuing Unit (HSIU) https://www.healthystart.nhs.uk/contact-us/, in addition to LBTH support through Children’s Centres and other services, with further assistance with applications when returning to normal capacity after COVID-19.

Cook with Jamie Oliver

Jamie Oliver has a section on his website that has exciting and inspiring recipes including lots of video demonstrations to try out with the whole family. Obviously, it may not be possible to have all the ingredients to hand, but most of the recipes can be adapted and simplified down. Another useful life skill.

https://www.jamieoliver.com/features/category/get-kids-cooking/

FREE Smart Recipe app from Change4Life

This recipe app from Change4Life provides a searchable database of meals designed to feed a family of 4 for around £5.  It provides easy to follow instructions for parents who are short on time and aims to provide ‘tasty, healthier meals the whole family will love’.  The app benefits include:

·         Remembering ingredients and keeping track of portion sizes.

·         Search over 160 easy, calorie-counted recipes across breakfast, lunch, evening meals and snacks.

·         Save your favourite recipes so you can access them faster next time.

·         Manage your shopping list at the click of a button.

·         Lots of tips, advice and support so you and your family can make healthier meal choices.

https://www.nhs.uk/change4life/recipes – Links to Android and IPhone apps are provided on the Change4Life page.

Emotional health and wellbeing

Sometimes staying indoors with the whole family can be a bit too much. Take some time out to practise staying calm and relaxed. You can access Cosmic Kids Yoga on their YouTube channel.  You will find yoga, mindfulness and relaxation designed especially for primary school aged children, but there’s nothing to stop adults benefitting as well!

https://m.youtube.com/user/CosmicKidsYoga

Wellbeing for young people

If you are a young person now spending a lot of time at home, you might be worried about not spending time with your friends, losing time to prepare for exams or coping with family arguments.   Whatever your situation, ChildLine are always available to support you.  Here are some things you can do to make things easier:

Talk to people

  • You might not be able to speak to all the people you normally turn to for support. But it can help to talk to people at home, your friends online or to Childline. Talking about what’s happening and how you’re feeling can help you realise you’re not alone.

Make time for yourself

·         Take time every day to do something that helps you to feel good or proud. If you’re not sure what to do, use the Calm Zone for ideas and tools to help you relax.

Keep busy

·         Being stuck at home can be boring and stressful sometimes, especially if you don’t get on with your family. Staying busy with things like schoolwork or hobbies can help you cope.

Look after your health

·         Try to exercise if you can, and make sure you’re eating healthily and getting plenty of sleep.

Ask questions when you’re not sure

·         Whether you’re worried about how to see the GP, what’s going to happen in your exams or anything else it’s important to ask an adult you trust about what you can do. If you normally get support and it’s ending, it can help to ask about what else you can do while you’re off.

Make a routine

·         Having time off can be great for a few days, but after a while it can have a big effect on your mood or things like your sleep. Doing things like setting an alarm in the morning and keeping to a routine can help you to take care of yourself.

https://www.childline.org.uk/info-advice/your-feelings/anxiety-stress-panic/worries-about-the-world/coronavirus/

Getting a Good Night’s Sleep!

Clinical psychologist Dr Claire Halsey provides her top tips for getting a good night’s sleep

https://www.bbc.co.uk/newsround/47580764

1.  Be active and busy during the daytime

Get outside (The NHS recommend that you should only leave the house for one form of exercise a day, for example a run, walk, or cycle- alone or with members of your household). You can also build a Den or kick a ball around. Inside you can have a dance off in the living room, set yourself an obstacle course or act out your favourite story.

2.  No napping during the daytime

Sleeping during the daytime may make it harder to sleep at night because your body may have had all the rest it needs. Try to stay awake till bedtime

3.  No lights, no noise

Keep the light out and block any noise too, your brain will find it easier to switch off if you keep the curtains closed and have done your best to block out extra noise. 

4.  Slow Down

Pick quiet games in the hour before bedtime by choosing puzzles, board games and reading and to turn off tablets and TV’s.

5.  Use your imagination

Try thinking of something a bit boring will help you switch off- e.g. think of fluffy white sheep jumping over a fence over and over again

Zones of Regulation

How are you feeling today? Can you tell your family which zone are you in using the ‘Zones of Regulation’? 

What is ‘Zones of regulation?’

A Zone is an approach which helps us to recognise our emotions and to self-regulate. Zones categorises emotions in to four categories – Blue zone, Green zone, Yellow zone, Red zone

Reiterate to children that everyone experiences all the zones; no zone is good or bad.

You can Learn New Tools at home:

If you are in Blue zone
Jump to 10!

And/or take a walk

If you are in Green zone
‘Self-Hug’
‘Shake Break’ 
‘Count to 100’ 


If you are in Yellow zone
’Down Dog’  
and 
‘Candle Breathing’

If you are in Red zone
‘Belly Breathing’
Make calming bottles (Check YouTube for ideas) with the children.

We all love routine, especially children. Children can make their own visual timetable so they know what is happening each day, which helps them to feel safe and secure.