ISB’s PE department is promoting the hashtag #ISBeActive across social media platforms, to encourage and motivate the whole community to move more and reap the benefits. While we all know that being active is one of the most important ways to keep our bodies healthy, as well as improving our overall well-being and quality of life, it can be hard to know how to get started. We spoke to ten of our PE teachers for their top tips on how to become more active.
1. Jo Goodman - Middle School PE
Take it one step at a time. Gradually increase your efforts to at least 30 minutes of activity on most days of the week. Small changes add up to better fitness: doing too much too soon can lead to injury.
2. Leo Liu - Elementary School PE
Set goals. Having goals and reaching them builds a sense of success and helps you stay on track. For beginners, set realistic, achievable goals to gradually and safely build your confidence and competence.
3. Josie O'Reilly - Elementary School PE
Plan your workouts ahead of time so that you can get into a routine. Treat it like any other important appointment by setting an alarm on your phone or creating an appointment on your calendar. That said, while making exercise a habit is a good idea, maintain a flexible attitude. If you miss a session, find another way to work some activity into your day.
4. Bujar Kumi - High School PE
Track your steps. There are many options such as pedometers, fitness trackers like the Fitbit, and your smartphone to help you do this. Just having a record of your efforts is motivating in itself, but you can also reward yourself as you reach special milestones.
5. Jen Cooper - Middle School PE
Find a friend or buddy to work out with. This person will keep you accountable and motivate you, it’s a fun way to schedule and spend time together, and you’ll be more likely to stick with it if you’re enjoying yourself.
6. Caleb Hill - Elementary School PE
Families, exercise together. Research shows that active parents raise active children; if they see the good example you are modeling they will be more likely to follow your lead.
7. Cale O'Keefe - Middle/High School PE
Clear your mind of the word "can't". Attitude and belief make the biggest difference in behavior. With a careful, consistent training plan, you absolutely “can”. Believing you can accomplish your goals is essential to the possibility of achievement.
8. Keith Jarman - Middle School PE
Keep workouts short and intense. Especially for those of you short on time, look into High-Intensity Interval Training (HIIT) workouts. HIIT is a type of workout involving maximum effort over short, intense bursts, followed by even shorter recovery periods. HIIT workouts can improve cardiovascular fitness, build muscle, and boost metabolism in much less time than traditional exercise.
9. Mel Hamada - Middle School PE
Seasonal change can add to your adventures. Find out about winter sports, summer activities, inside and outside movement opportunities you can do with your friends and family. Package trips can offer great opportunities for you to learn a new activity in just a few days! While we are in the winter season – check out skiing, snowboarding, winter hikes, ice-skating, chair skating, and more in the Beijing area.
10. Bruce Weir - High School PE
Don’t stay on the sidelines. If you are watching a student game, do a few laps (walking or jogging) around their field, court, or rink before the match or during breaks. You can also ask other spectators to accompany you. You’ll kill two birds with one stone: becoming more active and meeting new people.