The 1% Club
5 of Clubs
Moving Minutes
Easy Level
Did you know that moving your body is like giving it a superpower?
When you move around, your body gets stronger, and your brain gets smarter so if you’ve got a minute, get moving!
Easy: Movements
- Do a dance while you brush your teeth.
- Stand up and stretch like a tall giraffe when watching TV.
Harder: Mini fitness challenge
- Try running up and down your stairs at home!
- Stand on one foot and see how long you can balance, then switch feet.
Expert: Active learning
- Jump rope while practising your times tables.
- March while spelling tricky words.
- Act out parts of a story during reading time.
There are many reasons you should move often. Here are a few:
- Boosts Energy: Movement gets your blood pumping, making you feel energised!
- Improves Mood: Releases chemicals in your brain called endorphins, which make you feel happy.
- Strengthens Muscles and Bones: Helps your muscles and bones be stronger, which is important for your growing body.
- Helps You Focus: Improves your concentration and memory, making it easier to learn and do well in school.
- Better Sleep: When you move during the day, you’re more likely to sleep well at night.
Movement for your brain:
New studies on school children, show that being active can help you think better and do well in school1. Another study found that moving your body can also increase your brain’s creativity!2
Movement for your heart:
Scientists found that moving your body helps keep your heart healthy and strong. Kids who sat still more and moved less had higher heart rates and blood pressure.3
Movement for your mood:
A study on physical activity and mood, found that exercise can improve confidence, mental wellbeing and happiness! The scientists found that exercise provides a distraction and a chance to make friends!4
Small changes CAN make a big difference – that’s what The 1% Kids’ Club is all about.
Follow the links below for Joe Wicks workout videos and Quiz:
Videos
- Brain Breaks: Schedule short, fun movement breaks throughout the day. These could include stretches, jumping jacks, or dance-offs. Use music/Just Dance to make it more engaging.
- Active Transitions: Turn transitions between subjects or activities into opportunities for movement. For example, ask students to hop to their next station or tiptoe to the reading corner.
- Movement-Based Learning: Integrate movement into lessons. For example, have students act out parts of a story, use their bodies to form shapes or letters, or walk around the room to solve math problems posted on the walls.
- Exercise snacks: short bursts of exercise, which can be incorporated into their school routine. For example, challenge kids to put their shoes on without sitting to build their balance.
Incorporate movement into your children’s daily routines:
- Mini Nature Hunt: Turn outdoor time into an adventure by challenging your child to find something specific, like a leaf, rock, or flower, in your garden or at the park – all within a minute.
- Family Movement Time: Energise everyone by doing a short workout together. Whether it’s a quick set of exercises or a dance session, moving as a family can be both fun and motivating.
- TV Breaks: Transform advert breaks into opportunities for one-minute movement bursts, such as creating a new dance move or doing a quick stretch.
- Movement Cards: Create a jar filled with movement activities written on small pieces of paper (e.g., “spin around,” “touch your toes,” “jump up and down”). When it’s time for a quick movement break, let your child pick a card and get moving!
- Petrigna, L., Thomas, E., Brusa, J., Rizzo, F., Scardina, A., Galassi, C., Lo Verde, D., Caramazza, G., & Bellafiore, M. (2022). Does Learning Through Movement Improve Academic Performance in Primary Schoolchildren? A Systematic Review. Frontiers in Pediatrics, 10, 841582.
https://doi.org/10.3389/fped.2022.841582 - Rominger, C., Fink, A., Weber, B., Papousek, I., & Schwerdtfeger, A. R. (2020). Everyday bodily movement is associated with creativity independently from active positive affect: A Bayesian mediation analysis approach. Scientific Reports, 10(1), 1-9.
https://doi.org/10.1038/s41598-020-68632-9 - Dahlstrand, J., Fridolfsson, J., Arvidsson, D., Börjesson, M., Friberg, P., & Chen, Y. (2023). Move for Your Heart, Break a Sweat for Your Mind: Providing Precision in Adolescent Health and Physical Activity Behaviour Pattern. Journal of Adolescent Health, 73(1), 29-36.
https://doi.org/10.1016/j.jadohealth.2023.03.006 - Peluso, M. A. M., & Andrade, L. H. S. G. de. (2005). Physical Activity and Mental health: the Association between Exercise and Mood. Clinics, 60(1), 61–70.
https://doi.org/10.1590/s1807-59322005000100012
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Includes wellbeing tips, games and expert advice for all the family.
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