Aim for 60 minutes of movement each day! PE, playing sports, dancing, biking, or going for a walk are all good ways to keep your heart and lungs healthy, circulate blood flow, and get a good night's sleep.
Energy Boost Activities
- Pick out 5 of your favorite high energy songs and dance!
- Go on a walk, bike or skate, jump rope, play outside or inside. What do you enjoy that gets your heart beating?
- Master the Greenway Shuffle dance steps by Hip Hop Soulstation Academy out of East Portland (1:29, with instruction included)
Try the Greenway Shuffle
- Here are some ideas for a quick energy boost activity. See how many times you can repeat these exercises!
20 Jumping Jacks
- Keep your core tight, jump so your feet land a little farther than hip-width
- To remove the jump, modify by tapping each leg out to the side while still doing the arm movements
10 Star Jumps
- Start from a crouch position and jump into the air with arms and legs extended into a star shape
- For an added bonus, yell "I'm a star!" when you are in the air
High Knees - 10 each leg
- Stand in place and "run" - pump your arms and try to lift your knees to hip height.
- Run on the balls of your feet
- Crawl like a bear moving forwards and backwards
- Keep your back flat and stomach muscles engaged
Short exercise sessions you can do at home using a computer or smartphone.
Cardio Fun (Ages 11-15)
A fun standing cardio* workout to increase endurance
Quick Agility Training (Ages 11-15)
This workout is designed to get your heart rate up while building endurance and fast-twitch muscles**
*Cardio = Activities that cause your heart to beat faster and harder for a period of time, short for cardiovascular exercise
**Fast-twitch muscles = Muscles that help with sudden bursts of energy, like sprinting or jumping (slow-twitch muscles help with endurance activities like running or bicycling)