{"id":229,"date":"2021-02-03T13:00:44","date_gmt":"2021-02-03T18:00:44","guid":{"rendered":"https:\/\/smho-smso.ca\/emhcsecondary\/?page_id=229"},"modified":"2021-12-21T20:42:06","modified_gmt":"2021-12-22T01:42:06","slug":"get-up-and-move","status":"publish","type":"page","link":"https:\/\/smho-smso.ca\/emhcsecondary\/stress-management-and-coping\/calm-classroom\/get-up-and-move\/","title":{"rendered":"Get up and move"},"content":{"rendered":"\n<div class='accordion md-accordion' id='accordion0' role='tablist' aria-multiselectable='true'><div class='card'><div class='card-header' role='tab' id='Instructions-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneInstructions-0' aria-expanded='true' aria-controls='collapseOneInstructions-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Instructions<\/h3><\/a><\/div><div id='collapseOneInstructions-0' class='collapse show' role='tabpanel' aria-labelledby='collapseOneInstructions-0' data-parent='#accordion0'><div class='card-body'><p>Co-create a list of activities that increase and decrease energy levels. This should be done ahead of time. Examples to consider when co-creating the list:<\/p>\n<ul>\n<li>To decrease energy levels:\n<ul>\n<li>stretch (see &#8220;<a href=\"https:\/\/smho-smso.ca\/emhcsecondary\/stress-management-and-coping\/stretching\/let-go-and-stretch\/\">Let go and stretch<\/a>\u201d practice)<\/li>\n<li>to decompress (see \u201c<a href=\"https:\/\/smho-smso.ca\/emhcsecondary\/positive-motivation-and-perseverance\/practising-optimism\/inspirational-snowball-fight\/\">Inspirational snowball fight<\/a>\u201d practice)<\/li>\n<\/ul>\n<\/li>\n<li>To increase energy levels:\n<ul>\n<li>Jumping jacks (with or without jumping)<\/li>\n<li>Squats or an isometric hold position<\/li>\n<li>Get up, turn around, sit down<\/li>\n<li>Marching in one spot<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<p>Next, post the list in the classroom.<\/p>\n<p>Regularly use the practices when needing to shift the energy level in the classroom.\u00a0Students can either select their preferred activity,\u00a0or\u00a0you may\u00a0choose one for the class to do together.<\/p>\n<p>NOTE:\u00a0It is possible that not all students will need the same level of activity, but everyone will need to participate.<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Supplementary-resources-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneSupplementary-resources-0' aria-expanded='false' aria-controls='collapseOneSupplementary-resources-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Supplementary resources<\/h3><\/a><\/div><div id='collapseOneSupplementary-resources-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneSupplementary-resources-0' data-parent='#accordion0'><div class='card-body'><p>Complementary practices:<\/p>\n<ul>\n<li><a href=\"https:\/\/smho-smso.ca\/emhcsecondary\/stress-management-and-coping\/stretching\/let-go-and-stretch\/\">Let go and stretch<\/a> (Stress management and coping)<\/li>\n<li><a href=\"https:\/\/smho-smso.ca\/emhcsecondary\/positive-motivation-and-perseverance\/practising-optimism\/inspirational-snowball-fight\/\">Inspirational snowball fight<\/a> (Positive motivation and perseverance)<\/li>\n<\/ul>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='Evidence-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneEvidence-0' aria-expanded='false' aria-controls='collapseOneEvidence-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> Evidence<\/h3><\/a><\/div><div id='collapseOneEvidence-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneEvidence-0' data-parent='#accordion0'><div class='card-body'><p>Research suggests that incorporating short physical activity breaks within the classroom not only benefits adolescents physically, but also increases their mental health by boosting self-esteem and cognitive functioning, while reducing stress hormones and depression (Embry &amp; Biglan, 2008). Activities such as daily stretching or jumping jacks can be done within the classroom to energize or calm a classroom. Students who engage in physical activity and\/or breathing exercises during the school day are better able to focus, and maintain attention throughout the day, as these tasks stimulate executive functions, and allow students to regulate emotions experienced in the classroom (Diamond &amp; Lee, 2011).<\/p>\n<\/div><\/div><\/div><div class='card'><div class='card-header' role='tab' id='References-0'><a data-toggle='collapse' data-parent='#accordion0' href='#collapseOneReferences-0' aria-expanded='false' aria-controls='collapseOneReferences-0'><h3 class='mb-0'><em class='fas fa-angle-down rotate-icon'><\/em> References<\/h3><\/a><\/div><div id='collapseOneReferences-0' class='collapse' role='tabpanel' aria-labelledby='collapseOneReferences-0' data-parent='#accordion0'><div class='card-body'><p>Diamond, A., &amp; Lee, K. (2011). Interventions Shown to Aid Executive Function Development in Children 4 to 12 Years Old. Science, 333(6045), 959-964.<\/p>\n<p>Embry, D. D., &amp; Biglan, A. (2008). Evidence-based kernels: fundamental units of behavioral influence. Clinical child and family psychology review, 11(3), 75\u2013113. doi:10.1007\/s10567-008-0036-x<\/p>\n<\/div><\/div><\/div><\/div>\n","protected":false},"excerpt":{"rendered":"<p>To change classroom vibe by either decreasing stress response or increasing the energy level<\/p>\n","protected":false},"author":2,"featured_media":684,"parent":134,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"practice-template.php","meta":{"_acf_changed":false,"footnotes":"","_links_to":"","_links_to_target":""},"categories":[29,17,55,43],"tags":[],"class_list":["post-229","page","type-page","status-publish","has-post-thumbnail","hentry","category-daily","category-promote","category-stress-management-and-coping","category-virtual-option"],"acf":[],"_links":{"self":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/229","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/comments?post=229"}],"version-history":[{"count":9,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/229\/revisions"}],"predecessor-version":[{"id":1164,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/229\/revisions\/1164"}],"up":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/pages\/134"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/media\/684"}],"wp:attachment":[{"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/media?parent=229"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/categories?post=229"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/smho-smso.ca\/emhcsecondary\/wp-json\/wp\/v2\/tags?post=229"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}