Looking for quick 5 minute physical activity breaks that can be used during meetings and presentations? Here are a few examples of activities that are creative and fun!
Activity 1: Relay
Supplies: bean bag or ball (2-3)
What to do:If space provides: Groups of 4-5 line up in row (single file). The participant at the beginning of the row (participant 1) passes the bean bag to the participant behind them without moving their legs. They can pass the bean bag under-the-legs, over the head or by twisting to the side. Encourage the participants to be creative. And then once the bean bag is passed to the participant behind, participant 1 must run to the back of the line. This continues for 2 minutes and then bean bag is passed in reverse direction- the last participant in the line passes it to the participant in front and then runs to the front of the line. This continues for 2 minutes.
If space is limited, for example if there is a large table in the center of the room: The entire group can stand in a circle around the table. All the participants stand facing the same direction the participants begin to walk forward around the table and as they are walking they pass the bean bag over their head to the participant behind. The next bean bag that comes along is also passed to the participant behind, but this time under the legs. More bean bags can be added to get the participants to move more quickly. This continues for 2 minutes and then the participants walk backwards around the table and repeat the steps above.
Physical activity can help give your body energy. This activity will get your heart rate pumping and get the oxygen to move through your body more efficiently and this will provide energy for your body.
Activity 2: Bean bag (or Ball) Toss
Supplies: bean bag or ball
What to do: Participants stand in a circle (they can stand around a large table if one is present in the room). The bean bag is tossed from person to person. The bean bag can be tossed across the circle to group members or from side to side between group members. Tell the group to start slow with gentle tosses, but as the time continues tell them to toss the bean bag more quickly.
Variation: To make the game more challenging, more then one bean bag/ball can be added to the circle.
Physical activity is a great way to get your mind off of the stressful things in life. Have fun with a simple game of catch and throw. This activity will improve your mental health because it works on your hand eye coordination and it will help you burn off some calories to help you maintain your body weight.
Activity 3: Some easy stretching
Supplies: none
What to do:
Ankles and Knees: Put hands on knees; bend the knees; rotate knees in a circle in one direction 5 times; repeat in the opposite direction.
Hips: Stand straight; put hands on hips; rotate hips in a circle in one direction 5 times; repeat in the opposite direction.
Torso: Stand straight; lock hands in front of body; bring hands forward so they touch the chest; use arms to twist body in one direction (try to look at something behind you and hold the position for 5 seconds); repeat in the opposite direction.
Shoulders: Stand straight; extend right arm straight up and left arm at side; rotate arm in a circle in one direction 5 times; then repeat in the opposite direction; repeat for left arm.
Neck: Stand straight; rotate head in a circle in one direction 5 times; then repeat in the opposite direction.
Lunge: Stand straight up and extend the right foot forward as far as possible. The toes of both feet need to be pointed forward. Bend the right knee slightly while keeping the truck upright. The left heel needs to stay on the ground. Hold for 15 seconds. Repeat with left foot extended.
Toe Touch: Stand straight up with feet shoulder width apart and the toes of both feet pointed forward. Bend forward and touch toes. Hold for 15 seconds. Next, stand straight up with feet double shoulder width apart and the toes of both feet pointed forward. Bend forward and touch the ground between the legs. Hold for 15 seconds. Next, stand straight up with feet double shoulder width apart and the toes of both feet pointed forward. Bend to the right and try to touch the right foot with both hands. Hold for 15 seconds. Straighten up. Repeat for left side.
Standing Quad Stretch: Stand straight up and grab the right ankle with the left hand and pull upwards toward the buttock, keeping the knees together, the hips forward, the trunk fully upright and the standing foot pointed forward. Hold for 15 seconds. Repeat for left side.
This activity helps keep the body limber and flexible. It also reduces stress levels and improves balance.
If you would like to facilitate a more creative activity, here are some ideas:
Activity: Dice Fitness
Supplies: 1 dice
What to do: Designate 6 different activities for each number on the dice. For example: #1: hop on one foot; #2: push-ups; #3: side bends; #4: sit-ups; #5: jumping jacks; #6: deep breaths. Participants stand in a circle. A participant rolls the dice. The number on the dice corresponds to what activity the group will perform. The next participant rolls the dice and this time the number corresponds to the number of repetitions the activity will be performed for. After the first exercise is completed a different participant can roll the dice for a new exercise.Source: Virgilio, S. Fitness Education for Children, A Team Approach: 1997
This activity will get participants’ heart rates pumping and helps build stamina.
Activity: My favorite sport
Supplies: none
What to do: Participants stand in a circle. The first participant goes into the centre of the circle and says for example, “My favorite sport is soccer”. Everyone would then pretend to kick a ball until another participant goes into the centre and says his/her favorite sport and demonstrates a body action. Everybody in the circle does that body action until another participant goes into the centre and changes the sport. This continues until all the participants have had an opportunity.
This activity will get the participants’ heart rates to start pumping and will get them to be creative with their chosen sports.
Activity: Memory Lane
Supplies: none
What to do: Participants get into partners. The first task from the list below is called out and completed by each group of two. The second task on the list is called out. Each group now completes the first task, then the second task. Partners repeat sequence of tasks from the beginning each time a new task is added to the sequence. Partners should try to go as fast as possible.
o High five right
o High five left
o Low five right
o Low five left
o High ten
o Low ten
o Backwards ten high
o Backwards ten low
o Tunnel ten (feet apart, back to back, reach between legs and hit low ten)
o Sole of shoes right
o Sole of shoes left
o Elbow right
o Elbow left
o Both elbows
Source: www.ncpe4me.com/energizers
This activity is good for mental health because it works on memory skills.
