WELLNESS AROUND TRADITIONAL COMMUNITY HEALTH (WATCH)
FAMILY HEALTH NIGHT Welcome to the Wellness Around Traditional Community Health (WATCH) Family Health Night. These are three nights in the semester which are coordinated with established ECE parent teacher nights. Each night is designed to promote the NIH’s Eat, Play, Grow curriculum. One night is dedicated to a specific theme which can be physical activity, nutrition, or a food demonstration. Tonight’s theme is:
PHYSICAL ACTIVITY The duration of each night depends on the established agenda and can vary due to planned activities and housekeeping. The activities provided serve as a unique interactive experience to include parents and teachers in the child’s health and encourage healthcare providers to attend the family nights as well.
WELLNESS AROUND TRADITIONAL COMMUNITY HEALTH (WATCH) FAMILY HEALTH NIGHT: PHYSICAL ACTIVITY
SUPPLY CHECKLIST LESSON PLAN
Flow sheet PowerPoint Presentation Activity Card Set EPG See Saw PARENT PACKET
Parent Toolkit Family Health Handout
WATCH Activity Calendar
PHYSICAL ACTIVITY NIGHT- ENERGY BALANCE
parent toolkit
STAFF
ALEXIS HAMILTON DENNY MEDICINEBIRD
about watch
A program collaboration of Southern Plains Tribal Health Board (SPTHB), Oklahoma Tribal Epidemiology Center (OKTEC), and University of Oklahoma Health Science Center (OUHSC). WATCH is funded by Centers for Disease Control and Prevention (CDC) Tribal Epidemiology Center Public Health Infrastructure (TECHPHI) grant.
our Goal With each tribal partnership we hope to develop and evaluate a culturally relevant, community involved, intervention including tribal early care and education programs and clinics to: Create healthy spaces for young children to learn and grow Increase communication and relationships with Parents, Preschools, and Providers (3Ps) Reduce BMI of preschool children Increase healthy behaviors of families
watch parents
PARENTS OF WATCH STUDENTS
YOU ARE AN ESSENTI AL COMPONENT I N OUR EFFORT TO ENHANCE THE HEAL TH OF OUR WATCH KI DS.
TONIGHT WE WILL USE THE EAT PLAY GROW LESSON "ENERGY BALANCE" TO LEARN THE IMPORTANCE OF BALANCING ENERGY IN AND ENERGY OUT. YOU WILL RECEIVE: PHYSICAL ACTIVITY CALENDAR HANDOUTS FOCUSING ON PHYSICAL ACTIVITY AND A NUTRITION RECIPE CARD KIDS WILL TAKE HOME A BOOK, CHALK, AND BOUNCY BALL TO USE WITH PROVIDED EXERCISES
family activities TONIGHT'S TOOLKIT INCLUDES PHYSICAL ACTIVITY EXERCISES AND ACTIVITIES THE WHOLE FAMILY CAN PARTICIPATE IN!
WATCH EXERCISE CALENDAR OUTDOOR SAFETY GUIDE
CHALK AND BALL GAME IDEAS
PARENT TIPS
HELPFUL HANDOUTS
A HANDY GUIDE TO CALORIES
FILL IN AND COMPLETE WITH YOUR CHILD(REN)
QUICK INFO FOR GOING OUTSIDE TO EXERCISE SUGGESTED ACTIVITIES TO DO WITH YOUR WHOLE FAMILY
TIPS AND ACTIVITIES FOR EATING HEALTHY AND MOVING MORE IDEAS FOR LIMITING SCREEN TIME AND MOVING MORE THROUGHOUT THE DAY A CHART THAT SHOWS CALORIES BURNED IN COMMON DAILY ACTIVITIES
How to use the WATCH Activity Calendar BE SURE TO FILL IN THE DATES ON THE CALENDAR EVERY MONTH AS SHOWN BELOW ASK YOUR CHILD TO LEAD YOU IN ONE OF THE EXERCISES THEY HAVE LEARNED FROM SCHOOL OR FROM THE CALENDAR PROMPT
Look for your full calendar in your WATCH bag
Sunday
1
Play "I Spy" One person will say " I Spy..." and pick an object then the other person will run to it!
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Dance While doing chores, making dinner, or during commercials -- DANCE to your kids' favorite song!
Monday
2
Forward punches
Tuesday Play mirror, mirror
Ask your children to show you how to do this
Have your children mimic your moves. Then mimic your child. Take turns
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9
Play Superhero Imagine you are a superhero: run, stomp, swing, fly, melt, march, and tip toe
Marching Ask your children to show you how to do this
*Activities are from the warm-up curriculum Wisercise at school
ACTIVE GAME IDEAS
Chalk & Ball Activities A few ideas for activities to get moving with your child USE CHALK TO CREATE LETTER ROCKS! other ideas: Hopscotch Avoid the shark Create a bulls-eye Make a alphabet hop Maze Obstacle course Number stomp
USE BOTH CHALK AND BALL TO MAKE AN OBSTACLE COURSE INDOOR OR OUTDOOR PLAYING CAN BE FUN AND ADDS TO YOUR FAMILY ACTIVITY GOAL ! WHAT ARE SOME GAMES YOU PLAY AT HOME WITH YOUR KIDS?
Outdoor: Play keep the ball in the air for as long as you can Bounce the ball over the line Make a basket Create sidewalk targets Resources: Bottle bowling
Indoor: Play roll it Create a maze to guide the ball through Use a laundry basket to throw the ball in
https://www.howweelearn.com/7-stellar-sidewalk-chalk-games-for-kids/ https://theeducatorsspinonit.com/ball-games-kids-love/ https://www.verywellfamily.com/fun-ball-games-for-preschoolers-2764569 https://www.makeandtakes.com/sidewalk-chalk-activities-and-games
FROM TONIGHT'S "ENERGY BALANCE" LESSON Family Health Handout included in tonight's WATCH materials
Increase families daily physical activity and intake of GO foods, while reducing screen time and the intake of SLOW and WOAH foods
At-Home Strategies
your daily activity does not have to be continuos FOR EXAMPLE: 20 MINUTES OF DANCING + 10 MINUTE WALKING = 30 MINUTES!
We Can! Messages: Engage in 60 min. of moderate activity on most, preferably all days of the week. Reduce sedentary activity. Limit screen time to less than 2 hours daily.
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Eat a low-fat, high fiber breakfast. Add a few minutes of physical activity where you can. Decrease drinking regular soda and juice drinks, while increasing water and low-fat milk intake. Ask stores to sell more GO foods. Set screen time limits for the whole family. More importantly, enforce the rule!
NOTES
WATCH NIGHT - ENERGY BALANCE Eating healthy foods gives me energy to play!
CHALLENGE: As a family, replace one WOAH food and add 10 more minutes of exercise to your day
Family Goal:
GET 60 MINUTES OF DAILY ACTIVITY!
FACT OF THE MONTH
physical activity habits established in childhood may last a lifetime
Timeline Family Health Handout
Energy Balance
Early Childhood Health Lesson
Benefits of Balancing Energy In (food you eat) with Energy Out (how much you move): 1. Helps maintain a healthy weight. 2. Allows body to function at its best!
Farmers Market or Green Cart Shopping List Increase your heart rate by walking with your family to your local market and pick out a healthy snack!
Family Goal Goal: Add 10 minutes of physical activity and 1 GO food every day.
Physical Activity added:
GO food added:
Monday: ___________________________________________We ate ________________________________________ ! Tuesday: ___________________________________________We ate_________________________________________ ! Wednesday: ________________________________________We ate_________________________________________ ! Thursday: _________________________________________ We ate_________________________________________ ! Friday: _____________________________________________We ate_________________________________________ ! Saturday: __________________________________________We ate_________________________________________ ! Sunday: ____________________________________________We ate_________________________________________ !
Fact of the Week
Added sugars in foods and drinks provide extra calories, but no additional nutrients.
Strategy
Surprising Fact
Health Tip
Eat a low-fat, high-fiber breakfast—it may make you less hungry later in the day. Try whole grain cereal with fruit.
Physical activity can help children sleep better. Encourage 60 minutes of physical activity daily!
Eat food portions that are no larger than your fist.
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At-Home Tools Books Giraffes Can't Dance by Giles Andreae From Head to Toe by Eric Carle Elephants Cannot Dance!
New Energy Words to Use 1. Move 2. Play 3. Balance 4. Energy
by Mo Willems
Did you know… Calories are needed for the body to perform basic functions, like breathing and sleeping. Many more calories are used during physical activities that increase the heart rate.
Activities
Balanced Recipes
Get Moving Together!
GO Snack
Walk faster than you normally do. Challenge family members to speed-walking contests!
Spread a teaspoon of fat-free or low-fat cream cheese on a piece of toasted whole grain bread. Place tomato slices on top.
Freeze Dance Parties! Turn on a variety of music and dance. When the music stops, strike a pose and balance.
and Physical Activity Pack water in a reusable bottle and enjoy a long family walk!
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parent tips Energy Balance: ENERGY IN & ENERGY OUT It’s important to know the number of calories you need to eat to stay healthy. Do you know how many calories you and your family need each day?
How to do the worksheet
Here’s an example:
Look at the meals on the next page.
Let’s say you have a turkey sub meal and you choose the jump rope activity.
• For each meal, find the ENERGY IN. Those are the calories you get from eating the meal. • Look at the ENERGY OUT Table. It lists physical activities and the calories burned for each.
To balance ENERGY IN and ENERGY OUT, you need to burn about 750 calories.
• Choose an activity for each meal. Write it in the blank.
The ENERGY OUT Table says jumping rope for 15 minutes burns 150 calories.
• Figure out how long you need to do the activity to burn the calories from the meal. Write that in the blank.
To burn about 750 calories, you would need to jump rope for 15 minutes, 5 times—for a total of 1 hour and 15 minutes.
Energy
In
Energy
1 hour
OUT 15 minutes
Energy In
Meals
Now it’s your turn. Balance the ENERGY IN and ENERGY OUT for these meals.
activity:
307 calories MEAL 1: Whole-grain cereal (1 cup), Fat-free milk (1 cup), Banana
activity:
662 calories MEAL 2: Baked fish (3 ounces),Green beans, Rice (1 cup), Low-fat frozen yogurt
activity:
1290 calories MEAL 3: Fast food double cheeseburger, Large french fries, Large regular soda (32 ounces)
production note: second side Energy Balance: ENERGY IN & ENERGY OUT Worksheet
Energy Out
Physical Activity
These activities all burn about 150 calories. Activities that take more effort take less time to burn 150 calories. Easier activities take longer to burn 150 calories.
less effort more time Wash and wax car for 45–60 minutes
more effort less time Push a stroller 1½ miles in 30 minutes
Rake leaves for 30 minutes
Shovel snow for 15 minutes NEIGHBORHOOD ACTIVITIES SPORTS ACTIVITIES
Shoot baskets for 30 minutes
Walk 1¾ miles in 35 minutes
Play touch football for 30 minutes
Note: Calories burned are for a healthy 150-pound person. Lighter people burn fewer calories than heavier people doing the same activity. Source: http://www.surgeongeneral.gov/topics/obesity/calltoaction/fact_whatcanyoudo.html
We Can! is a program from the National Institutes of Health that offers resources for parents, caregivers and communities to help children 8-13 years old stay at a healthy weight through eating right, increasing physical activity, and reducing screen time.
To learn more, go to http://wecan.nhlbi.nih.gov or call 1-866-35-WECAN. We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health & Human Services (DHHS).
Jump rope for 15 minutes
parent tips Be Active and Have Fun Be active with your family each day. Here are some tips to fit physical activity into a busy week—and make it fun!
Find the best times to be active.
Start with what you know.
First, I will:
What will you start to do?
Keep track of how my family spends our time for one week.
Do things I know how to do— riding a bike or dancing.
Find two 30-minute time slots when my family could fit in physical activity.
Pick activities that don’t need any costly sports gear—like jogging, doing pushups, or tossing a ball.
• Choose times when my family is usually together to try an activity.
Get active at home, in my neighborhood, or in the park.
• Choose times when we usually have a lot of energy.
• I don’t need to go to a gym.
Start small.
• I can try active video games, where my kids and I dance or run in place.
Which of these activities will work for your family?
Make a pledge to:
Taking a walk or play tag with the children. Walking to work, school, or a friend’s house. Using chores to move more; I can burn calories while I vacuum, rake leaves, or scrub floors. Asking my family to start (add your own ideas here!):
Be active together. I plan to: Play with my kids or let them join me for an exercise video or fitness game.
If your family does not want to be active:
Set up a birthday party or other social event that gets people moving, like dancing or having a jump rope contest.
• Tell them physical activity will help make their bodies strong and healthy.
Exercise with friends.
• Lead by example. When they see you having fun, they will want to join in. • Tell them being active will give them more energy. Ask them to try it for two or three weeks and see how they feel. • Have children choose fun ways to get moving.
Get support. When I need support, I will: Find free or low-cost programs to help me and my family move more, such as:
Try new things.
• Parks and recreation or YMCA programs
I haven’t done this before, so I will:
• After school programs
Ask a friend to teach me a sport or active game.
• Exercise classes at work
Take a dance or sports class. Sign my kids up for a class too.
Tell friends and family that I am trying to move more. Ask them to support my efforts.
We Can! is a program from the National Institutes of Health that offers resources for parents, caregivers and communities to help children 8-13 years old stay at a healthy weight through eating right, increasing physical activity, and reducing screen time.
To learn more, go to http://wecan.nhlbi.nih.gov or call 1-866-35-WECAN. We Can! Ways to Enhance Children’s Activity & Nutrition, We Can!, and the We Can! logos are registered trademarks of the U.S. Department of Health & Human Services (DHHS).
Activity Calender Sunday
Monday
Play "I Spy"
Forward punches
Tuesday
Stretch
One person will say " I Use breathing to reach and Spy..." and pick an object Ask your children to show bend as you stretch. then the other person will you how to do this run to it!
Dance While doing chores, making dinner, or during commercials -- DANCE to your kids' fav song!
Try Lunges
Practice outside Work on walking, galloping, skipping, jumping, and hopping.
Jumping Jacks
Do lunges throughout the Ask your children to show you how to do this. house with your kids.
Go Silly Walking
Play animal follow the leader
Walk all around home or outside act like a duck or like you're on hot lava.
The leader acts like an animal and everyone else follows.
Play Run and touch Challenge your child by choosing a body part and saying a number then see how many objects they can touch with that body part.
Grow BIG and small Play "big" and "small" like take big steps and small steps then big jumps and small jumps outside.
Each month add new dates Be active as a family for 10 - 15 minutes a day
Wednesday Play mirror, mirror Have your c children mimic your moves. Th mimic your Then ch child. Take turns.
Cloud Watching
Nature Color Hunt
Look at the clouds and see what creative shapes you both see.
Take a walk and look for different colors while walking like finding yellow items.
Pretend to grow like a flower Have a picnic outside
Jogging in Place Ask your children to show you how to do this.
Balance l
Thursday
Grapevine
Ask your children to show you how to do this.
Saturday
Set up an Explore a new obstacle course
park
Ask your children to show Use things to climb around, you how to do this jump over, go around, and Try a new park in your area, under. Time each other.
Pretend to Vertical Jumps move like foods Melt like a popsicle or pop like a popcorn.
Toss and Catch
Put 4 body parts on the Use rolled up socks or a ground and balance. Try foam ball inside play toss 3 body parts then 2 body and catch with your child. parts.
Marching
Friday
Wake up and move As soon as you wake up do 10 jumps, 10 reaches, 10 twists, and 10 silly moves.
Ask your children to show you how to do this.
March in Place
if possible, walk to the park.
Visit the Farmers Market Play Superhero
Ask your children to show Imagine you are a superhero: you how to do this. run, stomp, swing, fly, melt, march, and tip toe.
Move around like Animals
Circle Movements Arms & Body Ask your children to show you how to do this.
*Activities are from the warm-up curriculum Wisercise at school Resources: https://www.shapeamerica.org/publications/resources/teachingtools/teachertoolbox/Activity_Calendars_English.aspx https://www.shapeamerica.org/uploads/teachersToolbox/earlyChildhood/15_Simple_Ways_to_Get_MovingRev.pdf https://activeforlife.com/activities/