Welcome to the Daily Homeroom Sal Khan here

from Khan Academy for those of you.

For those of you that this is the first time you're joining

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So, today we have a very exciting guest we,

yesterday we talked about mental health

and today we're gonna talk a little bit

about physical health.

And I think we all have a sense, you know,

we have those daily schedules where we said,

"hey this is where you can work on math on Khan Academy,

"this, we could work on English language arts,"

but we had breaks in there

and we kinda threw in, "hey, you could do yoga now,

"you could go for a run," but today we have an expert,

Michelle Carter from Shape America.

So, Michelle before the COVID crisis.

What were you doing or what are you doing?

(laughing)

- Well that's a great question.

I think we've all been kinda sidetracked

with this COVID-19, but Shape America is a,

Shape America is a nonprofit association for health

and PE teachers, we serve as the voice of--

- [Sal] Is it, I can't...

Maybe, check with Philippe.

Are y'all hearing Michelle?

'Cause I can't hear.

Oh, okay, so Philippe hears her,

so maybe something's wrong with my.

(speaking faintly)

- Okay, I'm here, I just.

Can you hear me now?

- [Sal] Hear you.

- Can you hear me now?

Okay.

So, as I was saying the Shape America serves

as the voice of over 200,000 health and PE teachers

and so, we're dedicated to helping health education teachers

and physical education teachers with what they need

to teach students how to live their best life physically

and emotionally so I'm a former health and PE teacher

and so I really serve as a subject matter

and content expert for Shape America.

Okay so, one of the things that's really important

when you are thinking

about creating physical activity experiences

for your children, are that you want

to accumulate about 60 minutes of daily physical activity

for school aged children around ages six to 17 years old

and this is recommendations that come from CDC

and for preschool aged children,

thinking about three to five years old,

there isn't a set time, but just making sure

that there's getting physical activity throughout the day.

So, some specific examples of the kinds of things

that you can do with your younger children

are using things around your house.

It doesn't have to be elaborate, doesn't have

to even take a lot of time as long as you're just providing

that opportunity for your children to move and one example

is using things like paper plates or if you have pillows

or even a hand towel something flat and you can spread

that around an area and have them jump from rock to rock.

And so this works on the skills of balance and local motor

and leaping and then if you're able to go outside,

you could use sidewalk chalk

and draw circles and have them leaping.

Really, at the early childhood age

around three to five, imaginative movement

is really good for young children.

Having them move their bodies in different ways,

so asking them, "can you make your body like a circle,

"can you make your body like a triangle or the letter S?"

And so getting them to be creative

while they're moving their body

and exploring how their body moves in different ways.

I know we probably, the go to exercise of movement

is walking, and it's really good even for little ones

but specifically for little ones having

to practice those local motor movements again

as well as galloping and skipping and hopping,

they can do that along the sidewalk.

So, just thinking about ways

that they can move while walking.

In your house or even outside you

can ask them, "touch three things that are green,

"touch one thing that is red," so just having them,

you're working on colors and then following directions

and they're moving at the same time, so very simple things

and then of course, one that is easy to do, is with music

and using music as a great tool.

So, playing different types of music with fast tempos

or slower tempos and asking them,

"well how can you move your body to the beat of this song?"

So, if they're moving fast, they can get kind of upbeat

or if they're slow,

and they move their body slow, classical music

is a great opportunity to use

because the variations in the tempo

or if there's loud drums or clashing symbols.

And so, we have a lot of resources at shapeamerica.org,

especially on our early childhood calendars

are really great.

We have tons of resources there with plethora of ideas

for our little, our young friends, our young children.

So, specifically going back to school aged children,

that's categorized as six to 17 year old children.

And so, really making sure they get an hour of moderate

to vigorous physical activity throughout the day.

So, that means their heart rate is up,

they're breathing harder

and if they did it long enough, they get sweaty.

- Hi, Michelle - So it doesn't have.

Hi, hi!

- So, apologies, we have a little bit

of technical difficulties, so I'll be stepping

in until Sal gets set up with questions for Michelle.

- No problem.

- Yeah, so I think we have a couple of good questions

that are already coming in.

- All right, awesome.

- We have a really good question

from Facebook Michelle, it's from Scott Yang.

And the question is, "Michelle What do you,

"what if you live in a tiny home?"

How do you exercise inside a tiny space?

- Absolutely.

So, you don't need a lot of space necessarily

but this is where creativity comes

in really great, so one thing that, using the things

that you already have in your house.

So, one example is if you have Candyland

or another card game or Monopoly

or something like that you can use the cards from that game,

and assign exercises to the colors

or the suits or the character.

And then, so for example, in Candyland

if you draw a blue color, you can do running

in place for 20 seconds or something like that.

And one thing you'll hear me talk

about a lot through this is allowing your children

to have choice, that's really important

so, ask them, "what do you want,

"what should we do if we pick blue?"

"What should we do if we pick red?"

So, getting them involved

and coming up with the rules of the game.

Hi Sal.

- Hey, Michelle!

I could finally hear you,

so apologies everyone. - Good good.

- But Philippe did some heroic back end rewiring

of everything it looks like we're all good

and thanks Dan for being able to step in and Dan's always

in the background helping us

so, I should always be thanking him,

and it sounds like you already got started

and I think I got a sense of where y'all are.

I guess, maybe one way to think about it is, what is,

maybe you just said this so I'm late to this party.

What is a target amount of physical activity

that you would like children to be getting,

maybe of different agents.

- Yes, so, for that school age group.

Six to 17 years old, they're about an hour of 60 minutes

of physical activity

and so we're saying moderate to vigorous.

So, they're breathing harder heart rate is up

and if they were to do this activity long enough, you know,

they'd start working up a sweat for younger children

that's preschool age, there isn't necessarily a set time,

but just providing opportunities for physical activity

and movement and imaginative movement throughout the day,

so that they can explore how their body moves.

- Yeah, and for those younger crowd it's almost hard

to stop them from moving.

So they (laughing)

- Yeah their bodies, our bodies.

Yeah.

- I once, for kicks, put a step tracker on my five year old

and saw what happened and he has a lot of steps in his day.

But that's interesting. - Oh, I'm down with it.

- It's kind of a little more rigorous, a walk is nice

but if you can maybe work up a sweat, dancing, yoga,

running, some type of, you know, shooting hoops,

you know, socially distance just with your family,

I guess, stuff like that.

- Yeah so, walking is a great is a great exercise

and you can make walking, more intense too

by speeding up your pace, or looking to go up hills,

even adding in skipping and things like that

to make it a little bit more challenging.

So, walking is, I know it's kind of a go to thing

'cause it's easy to do

and it is very effective, so walking is great.

You can even throw in other things

with other movements like lunges or squats

and things like that just to ramp it up a little bit, too.

- What do you think about pacing is it an hour all at once,

or do you imagine it being three, 20 minute sessions

over the course of the day?

So, I think breaking it up is the best.