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简体中文 Week 6: Being an Encourager
How this works
As a family, do some physical exercise three days a week (though even once is helpful!). If you can do it more often, then do other types of exercise too – walking, jogging, riding, skating, or swimming.
Each week of family.fit has a theme. The focus this week is on being an encourager. Each step below helps you explore the theme together.
Each session is an adventure made up of seven steps.
There are three options for each step, giving three days of exercise programming.
Remember anyone in the household can take the phone and lead a different step in the adventure.
Have fun together!
Translations
If you translate this into your language, please email it to [email protected] so it can be shared with others.
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Step 1: Warm-up
Start moving the whole body: 5 minutes
Do the following whole-body warm-ups
Day 1 — Get moving
Do the following (then repeat):
- 20 jumping jacks
- 20 ski jumps
- 10 push-ups against a wall/fence
- 10 high jumps
Watch this video.
Day 2 — Tidy up to music
Put on a favorite up-tempo song. As the music plays, everyone moves quickly to pick up things and put them away for about four minutes.
Day 3 — Arm circles and body shapes
Arm circles: Stand in a circle and at together complete 15 of each arm movement. Small circles forward, small circles backward, big circles forward, big circles backward.
Body shapes: Lie face down, arms overhead and palms facing each other. Move your arms into each formation.
Three rounds.
Watch this video.
Step 2: Talk together
Rest and start a conversation: 5 minutes
Sit down together and start a conversation. Here are some questions to get you started.
Day 1 — Discuss
It is so good when someone says or does something that encourages us. What does it mean to be an encourager?
How have you encouraged someone recently? How did it make you feel?
Day 2 — Discuss
Think of something that has discouraged you recently or right now. Share your feelings about what happened. What would make you feel better/encouraged?
Day 3 — Discuss
Talk about something you can do to encourage someone outside your family who may need it.
What could each person do? What could you do as a family? (for example, bake a cake, write a letter…)
Step 3: Move
Move and do squats: 5 minutes
Practice three movements you have already learned: squats, sit-ups and push-ups.
Day 1 — Practice squats
Let's practice squats from the first week. Do this movement in pairs.
Watch this video.
Day 2 — Sit-ups and squats
Work in pairs. One person does sit-ups then taps to the other person. Alternate between five sit-ups and five squats.
Do five rounds.
Day 3 — Push-ups
See other versions of the push-up. Partner high five. Feet on chair.
Watch this video.
Step 4: Challenge
Move in a family challenge: 10 minutes
Challenging each other helps give you energy.
Day 1 — Family challenge - squats
Stand in a circle facing each other. Do 50 squats as a family. One person starts to do squat repetitions. Tap out to the next person when you need a break. After 50 squats, run as a family to a marker and back. Run to pace of slowest runner. Then start squats again. Do three rounds of 50.
Watch this video.
Day 2 — Family sit-ups
Sit in a circle facing each other. Do 50 sit-ups as a family. One person starts to do sit-up repetitions. Tap out to the next person when you need a break. After 50 sit-ups, run as a family to a marker and back. Run to pace of slowest runner. Then start sit-ups again. Do three rounds of 50.
Watch this video.
Day 3 — Family challenge
You will need 10 items (eg. toys, socks, shoes). Place them in the middle of your circle. On GO, the first person does five push-ups and then removes one of the items. Tap out to the next person. The goal is to empty the pile, then 'refill' the pile. Five push-ups equals one item in the pile.
Watch this video.
Step 5: Explore
Explore the Bible together: 5 minutes
Explore the Life Question - “How can I encourage others?” Read 1 Thessalonians 5:11
Day 1 — Read and discuss together
Talk about what it looks like when you encourage someone.
Are you an encourager? Score yourself from 1-10 and give your reason. Why is it necessary and important to be an encourager?
Day 2 — Reread the bible verse
Say something to each person in your family that will uplift them.
Create a poster with the words "Encourage one another and build each other up" and put it somewhere noticeable as a reminder.
Day 3 — Reread and discuss together
Share examples of being an encourager from the Bible or from real life.
Build a human pyramid and recite “Encourage one another and build each other up” when it is done.
Step 6: Pray
Pray and cool down: 5 minutes
Take time to look outwards and pray for others.
Day 1 — Picture prayers
Put a picture of each person in the family into a container. Shake it up. Each person picks out one picture and prays for that member of the family.
Day 2 — Prayer cards
Stick the pictures from day 1 onto separate cards. Everyone writes a prayer or a word of encouragement on each card. Include something you appreciate about that family member, decorate it, and hand it to them.
Day 3 — Pray and encourage
Pray for friends or family outside your household who need encouragement. Put together a video clip / voice clip / poster / card from your family and send it them.
Step 7: Play together
Play games as a family: 5 minutes
Play together in active challenges. Have fun!
Day 1 — Throw the ball challenge
Everyone makes a paper ball and practices throwing and catching with one hand. Then stand in a circle and throw your ball to the right at the same time as you catch the ball from the left. Encourage each other.
Watch this video.
Day 2 — Walk the line challenge
Make some lines on the floor (straight, zigzag, or curvy). Use clothes, tape, chalk or ribbon. Each person must move along the line a different way while others follow (hopping, backwards etc). Turn on the music and take turns to set different challenges.
Watch this video.
Day 3 — Treasure hunt
One person hides something at home that will be recognized by the rest of the family. Give a clue to encourage others to find the missing object. Repeat with a new object.
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Please send your feedback
We hope you have enjoyed this session of family.fit.
We would love to know what works in your household and culture. If you are willing to send us your feedback then please use the form below. Alternatively you can email us directly at [email protected].
The family.fit sessions are being developed quickly and constantly. Please bookmark this website, or return again soon, to find the latest information and download future weeks.
Thank you.
The family.fit team