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简体中文 Growing Together
Week 1: How to be kind to others
Quick jumps:
| Day 1 | Day 2 | Day 3 | |
|---|---|---|---|
| Luke 10: 30-37 | Kindness to my family | Kindness to my friends | Kindness to those in need |
Warm-up | Move to music | Arm circles / body shapes | Clean-up relay |
Move | Mountain-climbers | Mountain-climbers | Mountain-climbers |
Challenge | Tabata. Mountain-climbers and running | Relay - plank and jumping jacks | 60 second mountain-climber challenge |
Explore | Act out story and discuss | Make up actions for kind acts. Retell story | Plan to show kindness |
Play | Knee tag game | Tangled up challenge | Flip-flop relay |
Watch the family.fit five steps
Getting started
Help your family to be active this week with three fun sessions:
- Involve everyone – anyone can lead!
- Adapt for your family
- Encourage each other
- Challenge yourselves
- Don’t exercise if it causes pain
Share family.fit with others:
- Post a photo or video on social media and tag with #familyfit
- Do family.fit with another family
Day 1: Warm-up
Move to music
Put on some favorite music. Do laps of the following around your space until the music ends.
- Jogging
- High knees running
- Back heels kicking
- Frog jumping
Watch this video.
Rest and chat briefly.
What acts of kindness do you show to each other in your family?
Go deeper: How would you define kindness?
Day 1: Move
Mountain-climbers
Put hands and feet on the ground and keep your whole body straight like a plank.
Move one knee up towards your elbows and then move foot back to the starting position. Repeat with other leg.
Do 20 repetitions and rest. Repeat.
Go harder: Do it in a fluid running movement
Day 1: Challenge
Tabata
Listen to the Tabata music.
Do mountain-climbers for 20 seconds, then rest for 10 seconds.
Run on the spot for 20 seconds, then rest for 10 seconds.
Repeat this sequence. Do eight rounds.
Go harder: Increase the number of repetitions in 20 seconds.
Day 1: Explore
Kindness to my family
Read Luke 10:30-37 from the Bible.
Choose someone to be the man lying on the side of the road. Take turns to be the priest and the Levite walking by, showing on your faces what ‘not being kind’ looks like.
Go deeper: Have there been times you haven’t been kind to each other in your family? Describe how this looked and felt.
Family members take turns to pray a ‘kindness blessing’ (asking God to help them to be kind) on one another.
Day 1: Play
Knee tag
Compete in pairs. Try to touch your opponent’s knees as many times as you can in 60 seconds while you protect your own with your hands and body position. Change partners and repeat.
Watch this video.
Health Tip
Drink more water.
Day 2: Warm-up
Arm circles and body shapes
Arm circles: Stand in a circle and together complete 15 each of small arm 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.
Do three rounds.
Watch this video.
Rest and talk about a time you showed kindness to one of your friends.
Go deeper: What does it cost to be kind?
Day 2: Move
Mountain-climbers
Do 10 mountain-climbers and tap out to the next person. Continue until you have completed 100.
You can do five then tap out to next person.
Go harder: Set a higher total as a family—150 or 200.
Day 2: Challenge
Plank and jumping jack relay
One person does a plank while the others do 10 jumping jacks. Tap out to swap. Take a 20 second rest and start again. Do six rounds.
Day 2: Explore
Kindness to my friends
Read Luke 10:30-37 again.
Can you list at least six ways the Samaritan man showed kindness? Make up an action for each act of kindness and then retell the story.
Think of one way you can show kindness to a friend this week. Tell your family.
Write a family prayer that asks God to help you to live out this value of kindness.
Day 2: Play
Tangled up challenge
Stand in a circle shoulder to shoulder.
Reach out your right hand and take hold of another person’s right hand. Do the same with the left hand.
Work together to untangle yourselves, keeping hands connected at all times.
Health Tip
Drink more water. Choose a time when you drink juice or soda and replace this drink with fresh clean water.
Day 3: Warm-up
Clean-up relay
Put on a favorite up-tempo song. As the music plays, everyone moves quickly to pick up things and put them away for about two minutes (bring clothes to wash, tidy the yard or put away toys and books).
Rest and chat briefly.
Think of some people you know who are in need. How could you show kindness?
Go deeper: What could be difficult in being kind?
Day 3: Move
Mountain-climbers
Work in pairs. One person does 10 mountain-climbers while the other person is in a plank position. Swap places. Do three rounds.
Go harder: Increase the number of rounds or do the mountain-climbers faster.
Day 3: Challenge
Mountain-climber challenge
Each person does mountain-climbers for 60 seconds while the others count. Tap out to the next person. Add up the family total.
Guess what the total might be beforehand. Who was the closest?
Day 3: Explore
Kindness to those in need
Read Luke 10:30-37 again.
Look at the way Jesus finished this story. Plan for how you, or your family, can ‘go and do likewise’ this week.
Pray for people, especially children, who are living on the street without family, food or clothing.
Day 3: Play
Flip-flop relay
Work in pairs. One will be the walker, the other will move the flip-flops. The walker walks slowly across the room while the other person moves the two flip-flops so that the walker always steps on a flip-flop. Swap roles.
Do three rounds. In the last round the walker can close their eyes. What happens?
Watch this video.
Health Tip
Drink more water, especially after you have been active. Get a glass of water for someone else in the family.
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