Countdown to Family Day

days
hours
min
minutes
sec
seconds

8 Fun Ways to Get Active this Family Day

Spend the day at home: activities for kids and youth with intellectual disabilities and autism

1. Wake Up and Warm Up with Yoga

Start your day on the right foot. Yoga is a natural energy booster! Not only does it foster mental alertness, but it also gives you physical energy. 

Get a stretch in with Coach Kim as she guides you through basic yoga moves.

2. Go for a Family Walk

Get your day started on the right foot with a winter walk around the neighbourhood.

Want something new? Look at a map and find a street that you have never walked down before or haven’t visited in a while. You might be surprised at how easy it is to explore new places right in your own neighbourhood!

3. Healthy Choice: Replace Sugary Drinks with Water

5 ways to add flavour to your water

Canada Food Guide recommends that water be your drink of choice.

Don’t like plain water? You can add fruits and herbs to your hot or cold water for flavour. Here are some ideas to try:

  1. blackberries + mint
  2. raspberries + cucumber
  3. strawberries + fresh basil
  4. chopped apples + a cinnamon stick
  5. pear slices + a drop of vanilla extract

To release the most flavour:

  • crush the berries
  • chop or tear herbs
  • cut fruit into cubes

If you like some fizz in your drink, try carbonated water!

4. Photo Scavenger Hunt at Home

We’ve got you covered with a fun activity that will get your whole family laughing and smiling! Try this Photo Scavenger Hunt you can do at home.

Take pictures of:

  1. Something you like to wear
  2. Something that smells good
  3. Something that tastes good
  4. Something you can see through
  5. Something that makes noise
  6. Something that keeps you warm
  7. Something that you love
  8. Something longer than your arm

Want more? These suggestions take some extra creativity:

  1. Pick a theme and get your whole family to dress up. Superheroes, animals, whatever works for you!
  2. How tall can you pile your family’s socks?
  3. Line up all your family’s shoes. How long is your line up?
  4. Where is your favourite hiding spot

Want to show off? Post to social media and tag us @goodlifekids_fdn

5. Family Day Dance Party!

Do you have Moves like Jagger? Ready to prove you are the Dancing Queen? Maybe you like to Shake it Off!

We provide the music, you provide the moves.

DO IT YOURSELF

Want to dance on your own? Check out our playlist on Spotify: https://open.spotify.com/playlist/7EGbF1wAYqxkkEgCJdMWQR

JOIN US LIVE

We bring a live DANCE PARTY to you on Zoom! Stay tuned for details for the 2022 Family Day Dance Party!

6. Try a MOVE Class on YouTube

We’ve got lots of great videos to get you moving that were designed for youth with special needs!

Follow our fun 22-minute foundational session that will get your whole body moving from your head to your toes! It is a perfect starting point for any body.

7. Wind Down and Stretch Out

Now that you have MOVE’D together as a family, it’s time to stretch it out. 

Follow along with Coach Ash and give those hard worked muscles a well-deserved stretch. Remember that stretches should not cause pain! Follow these simple stretches to wind down from head to toe:

General cool-down:

  • March on the spot for 30 seconds.

Neck stretch:

  • Stand with your hands on your hips and feet about shoulder-width apart.
  • Tilt your head, bringing your ear towards your shoulder and hold until you feel a gentle stretch.
  • Hold for two deep breaths.
  • Repeat on the other side.

Arm stretch:

  • Stand with your feet about shoulder-width apart.
  • Take one arm straight across your body.
  • Use your other hand to gently pull your arm across until you feel a gentle stretch.
  • Hold for two deep breaths.
  • Repeat on the other side.

Torso stretch:

  • Stand with your hands on your hips and feet about shoulder-width apart.
  • Take one arm up and above your head and lean over until you feel a gentle stretch on the side of your body.
  • Hold for two deep breaths.
  • Repeat on the other side.

Leg stretch:

  • Place one foot behind you
  • Place your other foot in front of you, in a lunge position.
  • Lean forward until you feel a gentle stretch in the front of your leg.
  • Hold for two deep breaths.
  • Repeat on the other side.
  • If you want more of a stretch, put both arms up in the air above your head.

Seated leg stretch:

  • Sit with both of your legs straight out in front of you.
  • Tuck one leg in.
  • Reach forward to your extended leg until you feel a gentle stretch in the back of your leg
  • Hold for two deep breaths.
  • Repeat on the other side.

Glute (bum) stretch:

  • Sit with your legs straight out in front of you.
  • Take one leg and cross it over your other leg.
  • Give it a hug towards your body until you feel a stretch in the side of your leg that you are hugging.
  • Hold for two deep breaths.
  • Repeat on the other side.

Great job! Your body thanks you for taking such good care of it.

8. Do a Guided Meditation with Mrs. Honeybee

At MOVE, we love to finish a day of working hard with mindfulness. Mental health is an important component of overall wellness. Meditation gives you a chance to power down. It increases mindfulness and gives your brain a rest and will help you recharge.  

Mrs. Honeybee has sent us a special meditation just for Family Day! It is the perfect way to think back on a day well spent and have moments of gratitude.