Step into 2022
It’s been SO COLD this month!! Believe us when we say we understand the impulse to stay under a warm blanket, sip hot cocoa, and play wordle until Spring.
BUT we are holding a 6 week step challenge for our teachers and we will tell you why!
While we are staying outside as much as possible to maintain a firm “fresh-air” defense against the Covid-19 pandemic, there are so many health benefits to keeping outside and getting consistent movement.
Getting daily sunlight is essential for people of any age. Sunlight boosts mood, helps with sleep, increases Vitamin-D production, and helps you sleep! Balanced and Barefoot author Angela Hanscom also goes into detail about how outdoor activity boosts strength, reduces anxiety, helps with attention issues, sensory issues, and behavioral issues.
Consistent daily activity nourishes nearly every system in your body. A study published in the journal Comprehensive Physiology found that 35 different chronic health conditions are accelerated by physical inactivity. They range from heart disease and stroke to depression and constipation.
1. You could strengthen your heart.
Someone who gets 10,000 steps a day will have a bigger stroke volume—how much blood the heart pumps per beat—compared with someone who gets 1,000 steps a day. “A larger stroke volume is a sign of greater aerobic capacity,” says John Thyfault, PhD, associate professor of physiology at Kansas University Medical School in Kansas City, Kansas. “Aerobic capacity is arguably the best predictor of mortality and disease risk.”
2. You could store less body fat.
Calories eaten by someone who gets 10,000 steps a day do not travel the same path when they’re consumed by an inactive person. Thyfault has performed studies that shows when someone who exercises regularly eats that food is used differently by the body to fuel key systems compared with an inactive person. In someone who is habitually physically inactive, however, those calories are more likely to be stored as fat or in the muscle or liver. Evidence shows that habitual exercisers are also better able to handle those inevitable periods of excess—splurges like Thanksgiving Day, for example—without gaining as much weight.
3. You could help stabilize your blood sugar.
“The person who gets 10,000 steps a day will have a much lower glucose and insulin response in their blood after a meal,” he says. “The inactive person will have a much bigger response. That surge of glucose and insulin after a meal is a predictor of who will develop diabetes down the road and also a predictor of cardiovascular disease risk.”
4. You could improve your brain's performance.
The ability to learn new tasks, grow new brain cells, and stave off cognitive decline are all aided by daily moderate exercise. A study in the journal Current Biology showed that just one bout of exercise enhanced the brain’s ability to reorganize, repair, and adapt to new situations. Aerobic exercise, such as walking, may also spur new cell growth in the hippocampus, the area of the brain that regulates emotion and memory, according to a study done on rats that was published in The Journal of Physiology.
5. You'll reinforce healthy habits.
There is one difference between a stepper and non-stepper that can’t be seen on a glucose monitor, brain scan, or electron microscope: strength of will. Small successes build upon themselves. If someone got 10,000 steps yesterday and the day before, they are more likely to hit that mark again the following day.
“The whole 10,000 steps model is based upon making movement part of a normal routine where it wasn’t there before. It facilitates behavioral change,” says Brian Richardson, MS, NASM-PES, co-owner of Dynamic Fitness in Murrieta, CA, and associate professor of exercise physiology at nearby PGCC junior college. “When it comes to weight loss, behavioral change is dependent upon creating habits.”
We are hoping that in the next six weeks, along with providing healthy competition and fabulous prizes, we help our teachers develop and maintain lifelong habits that will keep them healthy and happy for years to come! We invite you to join us. If this is something you’d like to do SCHOOL-WIDE, let us know in the comments! We would love to hear from you!
Your CG Family.
CG Challenges: A Mile a Day
Hello Everyone!
Miss Liz and I have been noticing the incredible benefits of daily, extended outside time on our students. They’re sturdier and more resilient. They have more energy but are simultaneously more able to pay attention.
With shorter days and bitter winds it is often harder to get out, especially after school and work. We totally get that. It is why we have started our own mile a day challenge. One mile of walking or running each day. That’s a twenty minute walk on average! It has been such a refreshing incentive to get out there even when we want to stay under our blankets and cuddle our dogs!
THEN we thought… do you know who would love this challenge? Our school-aged kids. They have to sit in front of the computer all day for school. Even if it’s cold, there is no better way to shake the sillies out than a brisk walk in the fresh air.
Monday through Friday, every day, we are going to get those kids out there, and we want you to join us! Walk a mile on your lunch break. Take a walk after work around your block or cul de sac. You’d be surprised how much energy you have for the rest of your Saturday if it begins with a mile in your shoes! It’s as good as a cup of coffee.
What do you think? Join us? We still have 26 days of January to go! You could also go from January 10 to February 10, or March 15 to April 15, every day is a new day to start something wonderful for yourself.
We will be posting our journey through January. Every day will be a little adventure, and while we are sharing ours, we hope you will share yours too! Do you have a little park by your house? Do you walk the trails? Do you prefer to bike the mile with your kiddos? Do you have a four-pawed companion that comes with you?
Post pictures or stories and use the hashtag #CGMileADay so we can see them all!
Show us what your mile looks like!
One mile a day… take that first step!
Miss LJ
CG Challenges: Mathematical Reading Recommendations!
Fairfax County’s WINTER READING CHALLENGE is such a fantastic idea!! We will be posting recommendations all winter! Today, the recommendations are all Math-based. A deep foundation of number-sense is key to a lifelong love and understanding of mathematics. This is easy to achieve because math is everywhere! It’s in nature. It’s in music. It’s there to help you share a muffin and build the best fort. By embracing all the opportunities to experience math, especially in beloved stories, we are giving our kiddos a leg up while spending quality time with them!
Here is a “top-ten” list of our favorite math books! Buy them for your bookshelf, or help us by picking one up for our classroom! Tangible, physical books that the kids can touch are especially good for growth.
1,2,3 to the Zoo by Eric Carle: A classic, colorful story that encourages kiddos to count to ten with their favorite animals. Also provides an opportunity for number pairs. (example: There are five animals! Two lions, three tigers! There are five animals! Four birds, one rhino!)
Feast for Ten by Cathryn Falwell: A count-to-ten book that ties numbers to food and family. Gives the opportunity for a class to have snacks and count them, or to “share” the food they pull together.
Ten Red Apples by Pat Hutchins: Introduction to subtraction from 10-0. Can be paired with an art project
Color Zoo by Lois Ehlert: This covers shapes as well as numbers, and it uses shapes to create bigger pictures.
Ten Black Dots by Donald Crews: Number names and sequences! Number comparisons! General number sense and subitization.
One Red Sun by Ezra Jack Keats: Simple 1-10 book, incredibly lovely, inspires art through mathematics
Five Creatures by Emily Jenkins: A whacky story that is so good for number pairs and comparisons!
Quack and Count by Keith Baker: This is perfect for subitization and number pairs, which is the beginning of addition.
Pattern Fish by Trudy Harris: Excellent for pattern recognition and repetition, as well as how to create patterns on your own.
Rosie’s Walk by Pat Hutchins: This is more for spatial awareness along with distance and proximity. It’s also just a relaxing, fantastic story