Exercise Your Brain
In these cold winter months, it’s important to exercise our bodies as well as our brains. Research shows that exercise, particularly aerobic activity that involves an element of coordination, has benefits for young people that go far beyond fitness. Aerobic activity is any physical activity that increases your heart rate and breathing. It helps improve your… Read more
Exercise and Your Brain
Lesson Introduction & Overview Recent research has found that exercise, particularly aerobic activity that involves an element of coordination, has benefits for young people that go far beyond fitness. Aerobic activity is any physical activity that increases your heart rate and breathing. It helps improve your heart and lung fitness. Some examples include brisk walking,… Read more
Exercise to help the body, mind and spirit
Sometimes we just need to walk (or run) it off! Can it be that a long walk or run can change your entire mood? It’s true; exercise can put you in a good mood. When you exercise, your body makes a chemical – called an endorphin – that helps you feel good. Getting enough exercise… Read more
Move it! The Importance of Daily Exercise for Kids
Lesson Overview This exercise lesson helps kids understand why being active is important for their bodies and minds. The youth will experience how they feel different before and after physical activity. In this activity, kids will estimate how much daily exercise they get and think of ways they can be more active. Introduction Ask young… Read more
Take a Break!
Taking a break is a proven way to improve concentration, increase creativity, enhance problem-solving skills, reduce stress, and contribute to your overall health and well-being. Power Chargers are a great way to do that! Health Powered Kids’ Power Chargers are a collection of short exercises designed to give kids (and adults!) a quick activity break… Read more
Listen Hear!
From helping us keep our balance to collecting sounds, processing those sounds and sending signals to our brains, ears serve a variety of functions. Though they don’t require much in the way of care, it’s important to know the different parts of the ear and how to protect them in certain situations. Share this Listen Hear!… Read more
Your Happy Heart
We Want to Hear From You! For a chance to win a $20 gift card, complete this brief survey from Health Powered Kids! Your Happy Heart The heart is a muscle that pumps oxygen-rich blood to the body and brings oxygen-poor blood back to the heart and lungs. Just like any other muscle, we have to exercise it… Read more
Avoiding Cabin Fever This Season
Avoiding Cabin Fever From familiar music to seasonal favorite treats, there’s no place like a warm, cozy home while the snow falls outside. But let’s face it – too much time indoors can make anyone stir-crazy. As we face another season with kids at home more than usual, we’re tasked with entertaining them, making sure… Read more
Bingo
Introducing Power Charger Bingo! Stay active! Stay engaged! Try out our new HPK Power Charger Bingo! Complete these Power Chargers from Health Powered Kids to make a bingo. Send a photo of your completed card to [email protected] for a chance to win HPK swag. Power Chargers are a collection of short exercises designed to… Read more
Learning to Calm Fear
Lesson Overview Some things in the world are scary. It would be nice if you could just make those scary things and scary feelings go away, but sometimes you can’t. Some stuff is beyond your control. What you can control, however, is your response to fear and the ways you take care of yourself during… Read more
Health Powered Kids Virtual Care Package
Dear Health Powered Kids Partner, We continue to live in a time of uncertainty. Stress levels are rising not only for adults, but also for our kids and teens. Your Change to Chill and Health Powered Kids teams are here to support you through a Mental Health Virtual Care Package for children, students, teachers, and… Read more
All Fats Are Not Created Equal!
Lesson Introduction & Overview Fat is an important nutrient, but you only need small amounts each day. It gives you energy and helps your body grow. Here are some of the important jobs fats do: • Give you energy: During exercise your body uses carbohydrates for fuel for about 20 minutes. After that your body… Read more
Learning Mindfulness through Movement
Lesson Introduction & Overview Young people begin to learn about mindfulness practice by learning and then moving through a series of yoga poses. Activity Prepare young people for their yoga practice with the follow discussion questions and topics: Do you know what yoga is? Have you done it before? Wait for answers, allow youth to… Read more
The Power of Meditation
Lesson Introduction & Overview This short lesson is aimed at encouraging youth to think positively about meditation and other relaxation activities, and help reduce the stigma around mental health self-care. Activity Let young people know that they will be trying a short meditation today. Meditation is a strategy for reducing stress and promoting mental wellness.… Read more
Gratefuls and Grumbles: Helping Kids Develop an Attitude of Gratitude
Lesson Introduction & Overview Emerging research shows many powerful benefits of approaching life with an attitude of gratitude. The benefits of being grateful can include mental wellness, school success, generosity, and even physical health. An attitude of gratitude isn’t something that people are born with or not; very young children can begin to learn skills… Read more
Promoting a good night’s sleep
Getting enough sleep may be as important to your health as regular exercise and a healthy diet. Sleep plays an important role in healthy growth and development. Our body needs the deep rest it gets during sleep to help prevent injury, illness and brain development. Sleep also helps us remember what we’ve learned, it helps us… Read more
Are you getting 10,000 steps a day?
There is no doubt about it, moving around is good for our bodies. There are lots of great ways for families to be active that don’t require expensive gym memberships or special sports or classes. The American Heart Association recommends children get 60 minutes of moderate to vigorous physical activity each day. For health benefits,… Read more
Chair Fun – Leg Extensions
Description Sit on the edge of the chair with your back straight. Pull your belly button in to engage your ab muscles and protect your back muscles. With your knee bent, lift one leg up slightly and hold for a few seconds. Straighten your leg out as far as you can without dropping it down… Read more
Chair Fun – Leg Lifts
Description Sit on the edge of the chair with your back straight. Pull your belly button in to engage your ab muscles and protect your back muscles. With your knee bent, lift one leg up slightly and hold for a few seconds. Then do 50-100 small pulses. Make this movement from your hip. (Pretend like… Read more
Arm Burners!
Description Stand with your feet shoulder-width apart. Raise your arms out at your sides and up to your shoulder level. Make a gentle fist with each hand and keep your neck relaxed. Rotate your shoulders forward, making tiny circles with arms. Do this for 2-3 minutes. Then reverse the direction and rotate your shoulders backward,… Read more
Asthma 101: Helping kids breathe easy
Asthma is a breathing disorder that causes the small airways in your lungs to become inflamed or swollen. It may also lead to airway spasms. Both of these conditions narrow your airway and make it hard for you to breathe. Inside the lungs are airways called breathing tubes or bronchial tubes. With asthma, some of the smallest… Read more
Breathe Easy: Asthma 101
Lesson Overview Asthma is a disease that causes the small airways in your lungs to become inflamed or swollen. It may also lead to airway spasms. Both of these conditions narrow your airway and make it hard for you to breathe. Commons asthma triggers include: cigarette smoke (including secondhand smoke) car exhaust and other air… Read more
Jump Rope Fun
Description Hand out one jump rope per student. Allow students to jump rope for five minutes. After they have had a chance to jump rope on their own, encourage them to try the following jump rope ideas or come up with their own unique way of getting exercise with a jump rope. X-it – Cross… Read more
Lunges
Description Instruct students to stand with their feet shoulder width apart and their hands on their hips. Have them be sure to keep their stomach muscles tight and their back straight in line with your hips. Tell them to lunge forward with one foot, being sure to keep the knee straight in line with the… Read more
Yoga For Any Room!
Description Before beginning: When you first start learning yoga and the poses keep your eyes open. As you get more comfortable with the poses, you may want to close your eyes and focus on how your body is feeling. Focus on your breathing. Breathe in through your nose. Breathe out through your mouth. All poses can… Read more
Heart Walk Activity
Description Remind students that physical activity is good for the heart. The heart is a muscle that works better when we are active. Ask students to trace their footprint on a sheet of drawing paper or construction paper. Inside the footprint, have the student write in a simple activity, such as: “Do 10 jumping jacks”… Read more
Stay active to keep your heart healthy
The heart is a muscle that pumps oxygen-rich blood to the body and brings oxygen-poor blood back to the heart and lungs. It’s a tough muscle about the size of an adult fist, and it weighs about one pound. Just like any other muscle, we have to exercise it (or use it) to keep it… Read more
Health Talk: Not just for the health classroom
Students at Isanti Intermediate School For All Seasons located in Isanti, Minnesota got a taste of health in more classrooms than just “health”. Each year, the school holds STEAM week. STEAM stands for Science, Technology, Engineering, Arts and Math. For three days during the week, students in grades kindergarten through fifth grade are mixed together… Read more
Empowering healthy choices through being active, eating well and balanced living
If two minute wall sits sound like fun to you, you’re not alone. Kids who attend Love to Grow On Child Development Center in Circle Pines, Minnesota, like them too, says Helen Meissner, teacher at the center. “Wall sits are their favorite power chargers. They just love them.” Power chargers are two to five minute… Read more
Are your kids getting enough sleep?
Everybody needs sleep. Adults generally require about seven to nine hours of sleep, newborns need more than 16 hours per day. Children fall somewhere in between, with teens needing nine to 10 hours per day and preschoolers 11 to 12 (this amount can include naps). Sleep plays an important role in healthy growth and development.… Read more
Brain Boost
Lesson Overview This lesson helps young people understand what they need to do to protect and help grow their brains. They will learn about activities and habits that help their brains develop and function at their best. Introduction The brain is a very important organ. Without it, nothing else in a body can function. Scientists… Read more
Sports Drinks and Energy Drinks
Lesson Overview This lesson helps young people understand ingredients in energy drinks and sports drinks that may be unhealthful for children and teens. The youth will compare the caffeine levels of various drinks and create a warning label with some facts about their effects. Instructor Notes Before facilitating this lesson, you may want to review… Read more
Power Chargers
Power Chargers is a collection of short, simple exercises designed specifically for children. Choose from two, five or ten-minute Power Chargers activities, depending on the time and space available. These exercises we’ve put together for kids give them a quick activity break throughout the day, allowing their bodies and minds to refocus. Use Power Chargers… Read more
Allina Health sponsors Braham Elementary Fitness Friday and Fitness Fair
Braham Public Schools… PUBLISHED ON JAN. 04, 2013 To go along with the grant that Braham Elementary received from Allina Health this fall, we have started a FITNESS FRIDAY! All students K-6 and staff will be exercising for 20 minutes together at the end of the day. Some will be walking, some dancing or moving,… Read more
Health Standards
Health Education Standards Physical Education Standards
Girl Scouts
Welcome to Health Powered Kids. From this page, you can select one of the Health Powered Kids lessons below to find specific activities for your badge and age group. You may also use the search bar to the right to find specific activities for your Girl Scout troop. Click here to learn how Girl Scouts… Read more
How to Stay Safe During Physical Activity
Lesson Overview This health safety lesson helps young people understand the equipment they need to stay safe during different sports and activities. They will color images of athletes and then label the different gear that keeps them safe. Introduction Explain to the youth that using the wrong or improperly fitted equipment is a major cause… Read more
Get Out and Enjoy Nature
Lesson Overview This lesson helps young people understand the benefits of outside play for their bodies and minds. The youth will participate in three hands-on activities that show some of the many ways they can enjoy being outdoors. Instructor Notes Before facilitating this lesson, you may want to review the following information about the benefits… Read more
Your Happy Heart
Lesson Overview This lesson helps young people understand why it’s important to exercise for a healthy heart. Through a series of active movements, the youth will learn how the heart functions and why a strong heart is more effective at circulating oxygen throughout your body. Instructor Notes Before facilitating this lesson, you may want to… Read more
Stress Busters
Lesson Overview This lesson helps young people understand the symptoms of stress and learn some techniques for dealing with it. The youth will practice relaxation techniques that focus on calming the body in order to relax the mind. Introduction Explain to the youth that stress can have a powerful impact on your body. Here are… Read more
Breakfast Power
Lesson Overview This lesson helps young people understand the importance of eating a healthful breakfast every day. The youth will plan and research a breakfast meal and create a poster or digital presentation including nutrient information. Instructor Notes Before facilitating this lesson, you may want to review the following information about breakfast habits for young… Read more
Stretch for Your Best!
Lesson Overview This lesson helps children understand that stretching their muscles is a part of a healthy lifestyle at all ages. This activity will teach several easy stretches for kids to do together. Introduction Provide kids with information on the positive benefits and importance of stretching: Stretching is important at any age Stretching: helps move… Read more
Body Composition
Lesson Overview Bodies get a lot of attention in our society, some of it not very positive, much of it focused on appearance more than actual health. This lesson helps young people understand different components that make up the structure of the human body. Youth will learn how eating and exercise habits influence how much… Read more
Healthy Heart
Lesson Overview This lesson helps young people understand how their hearts work and why it is important to keep them healthy. The youth may participate in any of the five activities that teach how the heart delivers oxygen-rich blood to every part of the body. Instructor Notes Before facilitating this lesson, you may want to… Read more
Power Off!
Lesson Overview This lesson helps young people define “screen time” and potential problems with spending too much time looking at electronic screens. They will analyze how much of their day they spend in front of electronic screens and think of healthy ways to limit their screen time. Introduction Help the youth define screentime by asking… Read more
Mental Remix
Lesson Overview This lesson helps young people understand how they can change their perspective to a more positive view by practicing new ways of thinking, or mental models. The youth will learn about the Five Pillars of Excellence, which can help identify what we want and how to get there. They will learn how to… Read more
Super Sleep
Lesson Overview This lesson helps young people understand how important sleep is to growing bodies and minds. The youth will determine how many hours of sleep they should get each night and learn how to track healthy sleeping habits in a sleep diary. Introduction Introduce the topic of sleep by asking the questions below and facilitating a… Read more
Decreasing Screen Time
Lesson Overview This lesson helps young people define “screen time” and potential problems with spending too much time looking at electronic screens. They will analyze how much of their day they spend in front of electronic screens and think of healthy ways to limit their screen time. Instructor Notes Before facilitating this lesson, you may… Read more
What Did You Really See?
Lesson Overview This lesson helps young people understand that the way they see things isn’t necessary the “truth” about the way they are. The youth will experience the impact a positive mindset can have, practice noticing subtle differences and cultivating an optimistic perspective. Instructor Notes Before facilitating this lesson, you may want to review the… Read more
Guided Imagery for Younger Children
Lesson Overview This lesson helps young people understand the negative effects of tension and stress, and how guided imagery can help you relax. The facilitator will lead young people in a guided imagery exercise. Instructor Notes Before facilitating this lesson, you may want to review the following information about guided imagery. This can be shared with… Read more
Know What Matters to You
Lesson Overview This lesson helps young people understand how finding balance between their values and what they do can help them feel healthier and happier. The youth will complete a Values Circle Chart and compare the most important things to them with how they spend their time. Instructor Notes Before facilitating this lesson, you may… Read more
It’s All in the Breathing
Lesson Overview This lesson helps young people understand the link between their breathing and how they feel. The youth will practice focused breathing techniques to help their bodies and minds relax. Optional activities allow young people to further explore mindful breathing. Instructor Notes Before facilitating this lesson, you may want to review the following notes… Read more
Guided Imagery: Create the State You Want
Lesson Overview This lesson helps young people understand the negative effects of tension and stress, and how you can use your imagination to help you relax. The youth will draw pictures of their minds under stress. Then the instructor will lead young people in a guided imagery exercise. Introduction What is guided imagery? How can… Read more
About
Starter Kit Looking for a way to jump start your use of Health Powered Kids™? Check out our Health Powered Kids Starter Kit! Health Powered Kids™ includes: School and community-based lessons and activities on nutrition, physical fitness, hygiene and mind-body balance Activities for families to do at home and in their community Mind-body activities for… Read more
It’s Mealtime! Relax and Enjoy
Lesson Overview This lesson helps young people understand how to eat slowly and mindfully. The youth will practice by paying close attention to smells, texture and taste while eating a healthful snack. Instructor Notes Before facilitating this lesson, you may want to review the following information about mindful eating. These facts can be shared with young people during… Read more
Smart Snacking
Lesson Overview This lesson helps young people understand how choosing healthful snacks is a habit that can benefit them every day as they grow. The youth will discuss their snacking habits and make a plan to switch out unhealthful snacks with healthful ones. Instructor Notes Before facilitating this lesson, you may want to review the… Read more
Fast Food Alert
Lesson Overview Finding a healthful, well-balanced meal in most fast food restaurants can be a challenge, but there are always choices you can make that are better than others. In this lesson, young people will explore common fast food choices and the corresponding nutritional information. They will list healthier choices to make when eating at fast… Read more
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