ARUTLEDGE

Here are some things you can do at home and a way to help you get stronger and faster. Make sure you have permission from your parents before starting any exercises.

1. __ High Jumper __ – Stand with feet equal distance apart and jump straight up bending arms and knees for momentum. Do about 20 each day. 2. __ Stair Climber __ – If you have steps inside or outside you can do this one. Walk up and down the steps at least 20 times per day. You can also walk by skipping a step. This will give you strong legs for running and jumping. Try walking up the steps like a crab using your arms and legs, challenging? 3. __ Sit-ups- __ Do them the same way we do in PE. Do at least 50 or more sit-ups each day. Maybe you can time yourself for 2 minutes. 4. __ Push-ups – __ Do at least 10 or more each day and remember your body should be straight going up and down. 5. __ Weight lifting – __ You can use old milk jugs filled with water as weights. Be careful not to drop them and make sure mom says it’s ok. Hold them in one hand and lift them by bending your elbow. You can lift them over your head and out to your side. This will build strength in your arms. Fill them about half full or less with water to start. 6. __ Jump rope – __ I hope you have one, if not see Ms. Rutledge. If you have an open basement or a yard you can always jump rope. This is good for your heart and legs. Jump at least 10 minutes per day, but you don’t have to jump all at once, you can do 1 minute at a time and rest for a minute. Jump on one leg too! If you know a cool song, sing along! 7. __ Take a walk - __ See if you can take your family for a walk. Try to walk fast for at least 20 minutes. 8. __ Ride your bike – __ Ask if you can ride your bike for at least 20 minutes per day. Remember to wear your helmet and go with family or friends. 9. __ Go for a run- __ Yes, you can run around your yard or go to the park and run with friends in a safe area. We did the mile and the 300- yard shuttle run. Run for at least 10 minutes. 10. __ Try to limit video and computer time – __ You can play dance, dance revolution all if you want, if you have it! 11. __ Dance – __ Did you know that dancing is exercise? Next time you have a party, make it a dance party or a rock climbing party. Forget the movies, even walking around the mall is a better idea. 12. __ Snack Smart – __ Try to eat healthy snacks and meals. Ask mom to buy the 100 -calorie snack packs and fruit. You will be happy, satisfied and smart. 13. __ Family Challenge – __ Find time to exercise as a family even at home, see who can do the most sit-ups, push-ups or even jumping jacks.