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Morning Affirmations to start your day off positive~

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Morning Affirmations to start your day off positive~

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Instant Relief from Stress and Anxiety | Detox Negative Emotions, Calm Nature Healing Sleep Music★58

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What can you control? Another great resource for thinking about what you can and cannot control. We must Learn to cope with the things that we cannot control.

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Anxiety can be sneaky. Sometimes you don’t even know your experiencing it. It’s important to recognize your triggers so you can learn ways to cope when faced with them. 

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Anxiety can be sneaky. Sometimes you don’t even know your experiencing it. It’s important to recognize your triggers so you can learn ways to cope when faced with them. 

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A-Z Coping Strategies when dealing with your feelings.

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A-Z Coping Strategies when dealing with your feelings.

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Our Mental Health Space - Sussex Partnership NHS Foundation Trust

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Relaxing Guitar Music - Stress Relief and Meditation | Susan | Be Happy!

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Taking one day at a time will help when you feel completely overwhelmed. As much as we want to know the answers or "what will happen?" we should remember to focus on one day at a time. You can't change the past but you can look ahead to the future. 

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Taking one day at a time will help when you feel completely overwhelmed. As much as we want to know the answers or "what will happen?" we should remember to focus on one day at a time. You can't change the past but you can look ahead to the future. 

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Even when things feel impossible, almost every single time, things will EVENTUALLY have a way of working out.  Be patient!

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Even when things feel impossible, almost every single time, things will EVENTUALLY have a way of working out.  Be patient!

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You have all been through something that none of us have. You have pushed through a National Pandemic and overcame Distance Learning. You are Strong and Brave. You have shown you can adapt to new challenges!

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Mr. Zen's Dance class! Log into your google classroom for the video. 

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Mr. Zen's Dance class! Log into your google classroom for the video. 

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Get access to files anywhere through secure cloud storage and file backup for your photos, videos, files and more with Google Drive.

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6 Quick coping mechanisms when you are feeling overwhelmed!

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6 Quick coping mechanisms when you are feeling overwhelmed!

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Using your 5 senses can help you enter in a more relaxed state. Focus on what you can see, touch, hear, smell, or taste.

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Pay attention to your emotions and feelings.

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Pay attention to your emotions and feelings.

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Focus on what you CAN control during difficult times..

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Focus on what you CAN control during difficult times..

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Although we can't control how long this will last, we have the control to focus on our mindset, attitude, and kindness. Focus on the things you can control to relieve anxiety.

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If you are experiencing any of these symptoms of Anxiety, it would be great idea to engage in some mindfulness---->

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If you are experiencing any of these symptoms of Anxiety, it would be great idea to engage in some mindfulness---->

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For those of you who have or had Mr. Ucci for Phys Ed in the past, here he guides you through his daily warm up:

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This is a video of our Performing Arts Teacher, Mr. Zen showing you how to meditate.

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This is a video of our Performing Arts Teacher, Mr. Zen showing you how to meditate.

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User your google accounts to log in to view the video.

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Get access to files anywhere through secure cloud storage and file backup for your photos, videos, files and more with Google Drive.

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Another Tabata workout! No equipment needed.

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Tabata for PE, Fun, 10 Minute, Phys Ed, Workout

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It is very important to Stretch your body everyday, especially if you have been sitting for a long time throughout your day, your muscles get very tight!

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Stretching Routine for Beginners (Follow Along)

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Click the link below to find out:

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You've probably heard countless times how exercise is "good for you." But did you know that it can help you feel good too? Getting the right amount of exercise can rev up your energy levels and even help improve your mood.

What Are Some Benefits of Exercise?

Experts recommend that teens get 60 minutes or more of moderate to vigorous physical activity each day. Here are some reasons why:

Exercise benefits every part of the body, including the mind. Exercise improves brain health and learning. It can help people sleep better. When you exercise, your body makes chemicals that help you feel good. Exercise lowers your chances of depression and decreases feelings of anxiety. Plus, exercise can give you a real sense of accomplishment and pride at having achieved a goal - like mastering a new dance routine or beating an old time in the 100-meter dash.

Exercise helps people keep a healthy weight and lower their risk of some diseases. Exercising regularly can help prevent weight gain, type 2 diabetes, heart disease, and high blood pressure. Bone-strengthening exercise - like jumping, running, or lifting weights - can help keep bones strong.

Exercise can help a person age well. This may not seem important now, but your body will thank you later. Regular exercise improves quality of life - the ability to enjoy things - as you get older. It can improve brain health and reduce the chance of getting Alzheimer's (a brain disease that causes memory loss). Exercising can help prevent falls and injuries from falls.

Three parts of a balanced exercise routine include: aerobic exercise, strength training, and flexibility activities.

How Can I Get Aerobic Exercise?

Like other muscles, the heart enjoys a good workout. Aerobic exercise is any type of exercise that gets the heart pumping and gets you breathing harder. When you give your heart and lungs this kind of workout regularly, they get stronger and are better at getting oxygen (in the form of oxygen-carrying blood cells) to all parts of your body.

If you play team sports, you're probably getting at least 60 minutes or more of moderate to vigorous activity on practice days. Some team sports that give you a great aerobic workout are basketball, soccer, lacrosse, hockey, and rowing.

But if you don't play team sports, don't worry - there are plenty of ways to get aerobic exercise. These include biking, running, swimming, dancing, in-line skating, tennis, cross-country skiing, hiking, and walking quickly.

What About Strength Training?

The heart isn't the only muscle to benefit from regular exercise. The other muscles in your body enjoy exercise too. When you use your muscles, they become stronger.

Strong muscles are also a plus because they support your joints and help prevent injuries. Muscle-strengthening activities can also be bone-strengthening.

You don't have to lift weights to make your muscles and bones stronger. Different types of exercise strengthen different muscle groups. For example:

For arms, try rowing or cross-country skiing. Pull-ups and push-ups, those old gym class standbys, are also good for building arm muscles.

For strong legs, try running, biking, rowing, or skating. Squats and leg raises also work the legs.

For abdominal and core strength, you can't beat rowing, yoga or pilates, and planks and crunches.

How Can I Build Flexibility?

Strengthening the heart, muscles, and bones isn't the only important goal of exercise. Exercise can also help the body stay flexible, meaning that your muscles and joints stretch and bend easily.

Being flexible may also help improve a person's sports performance. Some activities, like dance or martial arts, require great flexibility. But increased flexibility also can help people perform better at other sports, such as soccer or lacrosse.

Sports and activities that encourage flexibility are easy to find. Martial arts like karate, ballet, gymnastics, and yoga are good choices. Stretching after your workout will also help you improve your flexibility.

How Can I Keep It Going?

One of the biggest reasons people drop an exercise program is lack of interest: If what you're doing isn't fun, it's hard to keep it up. But there are many different sports and activities to try to see which one inspires you. If you need a little more motivation, take a class, join a team, or find an exercise buddy to help keep you on track.

Talk to someone, like a coach or fitness expert at a gym, who can help you get started on a program that's right for you and your level of fitness.

Everyone can benefit from moving more and sitting less, even those with disabilities or medical problems like asthma. If you have a health problem or other concern (like being out of shape), talk to your doctor before beginning an exercise plan.

Considering all the health benefits of being physically active, it's easy to see why exercise is wise. And the great thing about exercise is that it's never too late to start. Even small things can count as exercise - like taking a short bike ride, walking the dog, or raking leaves. If you are new to exercise, start with a few minutes a day and slowly build to the recommended amount of at least 60 minutes.

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Getting the right amount of exercise can rev up your energy levels and even help you to feel better emotionally. Find out why.

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20 Minute Full Body Workout, You can do this!

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20 Minute Full Body Workout, You can do this!

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Ultimate 20 Minute Full Body Workout for Kids | NateBowerFitness

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Tae Bo Fitness! This is a really fun workout for your daily exercise.

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Tae Bo Fitness! This is a really fun workout for your daily exercise.

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National Institute of Diabetes and Digestive and Kidney Diseases

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As you get older, you're able to start making your own decisions about a lot of things that matter most to you. You may choose your own clothes, music, and friends. You also may be ready to make decisions about your body and health.

Making healthy decisions about what you eat and drink, how active you are, and how much sleep you get is a great place to start. Here you'll learn

Don't forget to check out the "Did you know?" boxes for even more helpful tips and ideas.

Did you know?

About 20 percent of kids between 12 and 19 years old have obesity. But small changes in your eating and physical activity habits may help you reach and stay a healthy weight.

How does the body use energy?

Your body needs energy to function and grow. Calories from food and drinks give you that energy. Think of food as energy to charge up your battery for the day. Throughout the day, you use energy from the battery to think and move, so you need to eat and drink to stay powered up. Balancing the energy you take in through food and beverages with the energy you use for growth, activity, and daily living is called "energy balance." Energy balance may help you stay a healthy weight.

How many calories does your body need?

Different people need different amounts of calories to be active or stay a healthy weight. The number of calories you need depends on whether you are male or female, your genes, how old you are, your height and weight, whether you are still growing, and how active you are, which may not be the same every day.

How should you manage or control your weight?

Some teens try to lose weight by eating very little; cutting out whole groups of foods like foods with carbohydrates, or "carbs;" skipping meals; or fasting. These approaches to losing weight could be unhealthy because they may leave out important nutrients your body needs. In fact, unhealthy dieting could get in the way of trying to manage your weight because it may lead to a cycle of eating very little and then overeating because you get too hungry. Unhealthy dieting could also affect your mood and how you grow.

Smoking, making yourself vomit, or using diet pills or laxatives to lose weight may also lead to health problems. If you make yourself vomit, or use diet pills or laxatives to control your weight, you could have signs of a serious eating disorder and should talk with your health care professional or another trusted adult right away. If you smoke, which increases your risk of heart disease, cancer, and other health problems, quit smoking as soon as possible.

If you think you need to lose weight, talk with a health care professional first. A doctor or dietitian may be able to tell you if you need to lose weight and how to do so in a healthy way.

Choose Healthy Foods and Drinks

Healthy eating involves taking control of how much and what types of food you eat, as well as the beverages you drink. Try to replace foods high in sugar, salt, and unhealthy fats with fruits, vegetables, whole grains, low-fat protein foods, and fat-free or low-fat dairy foods.

Fruits and Vegetables
Make half of your plate fruits and vegetables. Dark green, red, and orange vegetables have high levels of the nutrients you need, like vitamin C, calcium, and fiber. Adding tomato and spinach-or any other available greens that you like-to your sandwich is an easy way to get more veggies in your meal.

Grains
Choose whole grains like whole-wheat bread, brown rice, oatmeal, and whole-grain cereal, instead of refined-grain cereals, white bread, and white rice.

Protein
Power up with low fat or lean meats like turkey or chicken, and other protein-rich foods, such as seafood, egg whites, beans, nuts, and tofu.

Build strong bones with fat-free or low-fat milk products. If you can't digest lactose-the sugar in milk that can cause stomach pain or gas-choose lactose-free milk or soy milk with added calcium. Fat-free or low-fat yogurt is also a good source of dairy food.

Healthy Eating Tips

Try to limit foods like cookies, candy, frozen desserts, chips, and fries, which often have a lot of sugar, unhealthy fat, and salt.

For a quick snack, try recharging with a pear, apple, or banana; a small bag of baby carrots; or hummus with sliced veggies.

Don't add sugar to your food and drinks.

Drink fat-free or low-fat milk and avoid sugary drinks. Soda, energy drinks, sweet tea, and some juices have added sugars, a source of extra calories. The Dietary Guidelines for Americans, 2020-2025 call for getting less than 10 percent of your daily calories from added sugars.

Fats
Fat is an important part of your diet. Fat helps your body grow and develop, and may even keep your skin and hair healthy. But fats have more calories per gram than protein or carbs, and some are not healthy.

Some fats, such as oils that come from plants and are liquid at room temperature, are better for you than other fats. Foods that contain healthy oils include avocados, olives, nuts, seeds, and seafood such as salmon and tuna fish.

Solid fats such as butter, stick margarine, and lard, are solid at room temperature. These fats often contain saturated and trans fats, which are not healthy for you. Other foods with saturated fats include fatty meats, and cheese and other dairy products made from whole milk. Take it easy on foods like fried chicken, cheeseburgers, and fries, which often have a lot of saturated and trans fats. Options to consider include a turkey sandwich with mustard or a lean-meat, turkey, or veggie burger.

Your body needs a small amount of sodium, which is mostly found in salt. But getting too much sodium from your foods and drinks can raise your blood pressure, which is unhealthy for your heart and your body in general. Even though you're a teen, it's important to pay attention to your blood pressure and heart health now to prevent health problems as you get older.

Try to consume less than 2,300 mg, or no more than 1 teaspoon, of sodium a day. This amount includes the salt in already prepared food, as well as the salt you add when cooking or eating your food.

Processed foods, like those that are canned or packaged, often have more sodium than unprocessed foods, such as fresh fruits and vegetables. When you can, choose fresh or frozen fruits and veggies over processed foods. Try adding herbs and spices instead of salt to season your food if you make your own meals. Remember to rinse canned vegetables with water to remove extra salt. If you use packaged foods, check the amount of sodium listed on the Nutrition Facts label. Figure 1 below shows an updated food label, which the U.S. Food and Drug Administration (FDA) has approved for use on most packaged foods beginning in 2018.
Figure 1. Side-by-Side Comparison of Original and New Nutrition Facts Label

Limit added sugars

Some foods, like fruit, are naturally sweet. Other foods, like ice cream and baked desserts, as well as some beverages, have added sugars to make them taste sweet. These sugars add calories but not vitamins or fiber. Try to consume less than 10 percent of your daily calories from added sugars in food and beverages. Reach for an apple or banana instead of a candy bar.

Did you know?

Many teens need more of these nutrients:

calcium, to build strong bones and teeth. Good sources of calcium are fat-free or low-fat milk, yogurt, and cheese.

vitamin D, to keep bones healthy. Good sources of vitamin D include orange juice, whole oranges, tuna, and fat-free or low-fat milk.

potassium, to help lower blood pressure. Try a banana, or baked potato with the skin, for a potassium boost.

fiber, to help you stay regular and feel full. Good sources of fiber include beans and celery.

protein, to power you up and help you grow strong. Peanut butter; eggs; tofu; legumes, such as lentils and peas; and chicken, fish, and low-fat meats are all good sources of protein.

iron, to help you grow. Red meat contains a form of iron that your body absorbs best. Spinach, beans, peas, and iron-fortified cereals are also sources of iron. You can help your body absorb the iron from these foods better when you also eat foods with vitamin C, like an orange.

Control your food portions

A portion is how much food or beverage you choose to consume at one time, whether in a restaurant, from a package, at school or a friend's, or at home. Many people consume larger portions than they need, especially when away from home. Ready-to-eat meals-from a restaurant, grocery store, or at school-may give you larger portions than your body needs to stay charged up. Follow these tips to help you eat and drink a suitable amount of food and beverages, whether you are at home or somewhere else.

Did you know?

Be media smart

Advertisements, TV shows, the internet, and social media may affect your food and beverage choices and how you choose to spend your time. Many ads try to get you to consume high-fat foods and sugary drinks. Be aware of some of the tricks ads use to influence you:

An ad may show a group of teens consuming a food or drink, or using a product to make you think all teens are or should be doing the same. The ad may even use phrases like "all teens need" or "all teens are."

Advertisers sometimes show famous people using or recommending a product because they think you will want to buy products that your favorite celebrities use.

Ads often use cartoon figures to make a food, beverage, or activity look exciting and appealing to young people.

Just one super-sized, fast food meal may have more calories than you need in a whole day. And when people are served more food, they may eat or drink more-even if they don't need it. This habit may lead to weight gain. When consuming fast food, choose small portions or healthier options, like a veggie wrap or salad instead of fries or fried chicken.

Take the Portion Distortion Quiz to find out how portion sizes have changed over the years.

Don't skip meals

Skipping meals might seem like an easy way to lose weight, but it actually may lead to weight gain if you eat more later to make up for it. Even if you're really busy with school and activities, it's important to try not to skip meals. Follow these tips to keep your body charged up all day and to stay healthy:

Eat breakfast every day. Breakfast helps your body get going. If you're short on time in the morning, grab something to go, like an apple or banana.

Pack your lunch on school days. Packing your lunch may help you control your food and beverage portions and increases the chances that you will eat it because you made it.

Eat dinner with your family. When you eat home-cooked meals with your family, you are more likely to consume healthy foods. Having meals together also gives you a chance to reconnect with each other and share news about your day.

Get involved in grocery shopping and meal planning at home. Going food shopping and planning and preparing meals with family members or friends can be fun. Not only can you choose a favorite grocery store, and healthy foods and recipes, you also have a chance to help others in your family eat healthy too.

Did you know?

Get Moving

Physical activity should be part of your daily life, whether you play sports, take physical education (PE) classes in school, do chores, or get around by biking or walking. Regular physical activity can help you manage your weight, have stronger muscles and bones, and be more flexible.

Aerobic versus Lifestyle Activities
You should be physically active for at least 60 minutes a day (PDF, 14.2 MB) . Most of the 60 minutes or more of activity a day should be either moderate- or vigorous-intensity aerobic physical activity, and you should include vigorous-intensity physical activity at least 3 days a week. Examples of aerobic physical activity, or activity that makes you breathe harder and speeds up your heart rate, include jogging, biking, and dancing.

For a more moderate workout, try brisk walking, jogging, or biking on flat streets or paths. To pick up the intensity, turn your walk into a jog, or your jog into a run-or add hills to your walk, jog, or bike ride. You don't have to do your 60 minutes a day all at once to benefit from your activity.

As part of your 60 minutes or more of daily physical activity, you should include muscle-strengthening physical activities, like lifting weights, on at least 3 days a week.

Routine activities, such as cleaning your room or taking out the trash, may not get your heart rate up the way biking or jogging does. But they are also good ways to keep active on a regular basis.

Fitness apps that you can download onto your computer, smartphone, or other mobile device can help you keep track of how active you are each day.

Did you know?

Activities add up!

Here's an example of how to fit 60 minutes of physical activity into your day:

10 minutes - to walk or bike to a friend's house
+
30 minutes - of playing basketball
+
10 minutes - of chasing the dog around the yard
+
10 minutes - to walk back home

= 60 minutes of activity!

Have fun with your friends

Being active can be more fun with other people, like friends or family members. You may also find that you make friends when you get active by joining a sports team or dance club. Mix things up by choosing a different activity each day. Try kickball, flashlight tag, or other activities that get you moving, like walking around the mall. Involve your friends and challenge them to be healthy with you. Sign up for active events together, like charity walks, fun runs, or scavenger hunts.

What if I don't have money for sports equipment or activities?

You don't need money or equipment to stay active. You can run or use free community facilities, like school tracks and basketball courts, to be active at least 60 minutes each day. If you want to play a sport or game that you need equipment for, check with your neighbors or friends at school to see if you can borrow or share supplies. Your school guidance counselor or a PE teacher or coach could tell you how much it costs to join a sports team you are interested in. They may know if your school waives or reduces fees, or if you could apply for a "scholarship" for certain activities.

Take it outside

Maybe you or some of your friends spend a lot of time indoors watching TV, surfing the web, using social media, or playing video games. Try getting in some outdoor activity to burn calories instead. Here are other activities to try:

Have a jump rope or hula hoop contest.

Play Frisbee.

Build an obstacle course or have a scavenger hunt.

Play volleyball or flag football.

If you're stuck indoors or don't have a lot of time, try climbing up and down the stairs in your apartment or home. You can also find dance and other fitness and exercise videos online or on some TV channels. Some routines are only 15 or 20 minutes so you can squeeze them in between homework, going out, or other activities. You also can choose active sports games if you have a gaming system.

Tips for cutting back your screen time

Try to limit your screen time to less than 2 hours each day, not counting your homework:

Replace after-school TV and video-game time with physical activities at home, at school, or in your community.

Turn off your cellphone or other device before you go to bed. Put them away from your nightstand or bed.

Get Enough Sleep

Sometimes it's hard to get enough sleep, especially if you have a job, help take care of younger brothers or sisters, or are busy with other activities after school. Like healthy eating and getting enough physical activity, getting enough sleep is important for staying healthy.

You need enough sleep to do well in school, work and drive safely, and fight off infection. Not getting enough sleep may make you moody and irritable. While more research is needed, some studies have shown that not getting enough sleep may also contribute to weight gain.

If you're between 13 and 18 years old, you should get 8 to 10 hours of sleep each night. Find out what you can do to make sure you get enough sleep.

Take Your Time

Changing your habits can be hard. And developing new habits takes time. Use the tips below and the checklist under "Be a health champion" to stay motivated and meet your goals. You can do it!

Make changes slowly. Don't expect to change your eating, drinking, or activity habits overnight. Changing too much too fast may hurt your chances of success.

Figure out what's holding you back. Are there unhealthy snack foods at home that are too tempting? Are the foods and drinks you're choosing at your school cafeteria too high in fat and sugar? How can you change these habits?

Set a few realistic goals. If you're a soda drinker, try replacing a couple of sodas with water. Once you are drinking less soda for a while, try cutting out all soda. Then set another goal, like getting more physical activity each day. Once you have reached one goal, add another.

Get a buddy at school or someone at home to support your new habits. Ask a friend, brother or sister, parent, or guardian to help you make changes and stick with your new habits.

Planning Healthy Meals and Physical Activities Just for You

Being healthy sounds like it could be a lot of work, right? Well, it doesn't have to be. A free, online tool called the MyPlate Plan can help you create a daily food plan. All you have to do is type in whether you are male or female, your weight, height, and how much physical activity you get each day. The checklist will tell you how many daily calories you should take in and what amounts of fruit, vegetables, grains, protein, and dairy you should eat to stay within your calorie target.

Another tool, called the NIH Body Weight Planner lets you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.

For recipes to help you plan easy and healthy meals like the ones below, visit BAM! Body and Mind.

Breakfast: a banana, a slice of whole-grain bread with avocado or tomato, and fat-free or low-fat milk
Lunch: a turkey sandwich with dark leafy lettuce, tomato, and red peppers on whole-wheat bread
Dinner: two whole-grain taco shells with chicken or black beans, fat-free or low-fat cheese, and romaine lettuce
Snack: an apple, banana, or air-popped popcorn

Be a health champion

Spending much of your day away from home can sometimes make it hard to consume healthy foods and drinks. By becoming a "health champion," you can help yourself and family members, as well as your friends, get healthier by consuming healthier foods and drinks and becoming more active. Use this checklist to work healthy habits into your day, whether you're at home or on the go:

Each night, pack a healthy lunch and snacks for the next day. Consume the lunch you packed. Try to avoid soda, chips, and candy from vending machines.

Go to bed at a regular time every night to recharge your body and mind. Turn off your phone, TV, and other devices when you go to bed. Try to get between 8 and 10 hours of sleep each night.

Eat a healthy breakfast.

Walk or bike to school if you live nearby and can do so safely. Invite friends to join you.

Between classes, stand up and walk around, even if your next subject is in the same room.

Participate in gym classes instead of sitting on the sidelines.

Get involved in choosing food and drinks at home. Help make dinner and share it with your family at the dinner table.

Clinical Trials

The National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK) and other components of the National Institutes of Health (NIH) conduct and support research into many diseases and conditions.

What are clinical trials, and are they right for you?

Clinical trials are part of clinical research and at the heart of all medical advances. Clinical trials look at new ways to prevent, detect, or treat disease. Researchers also use clinical trials to look at other aspects of care, such as improving the quality of life for people with chronic illnesses. Find out if clinical trials are right for you.

What clinical trials are open?

Clinical trials that are currently open and are recruiting can be viewed at www.ClinicalTrials.gov.

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Take Charge of Your Health: A Guide for Teenagers | NIDDK

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As you get older, you're able to start making your own decisions about a lot of things that matter most to you. You may choose your own clothes, music, and friends. You also may be ready to make decisions about your body and health.

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15 minute Morning Yoga for Beginners 🔥 WEIGHT LOSS edition 🔥 Beginners Yoga Workout

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30 minute Beginners Yoga session to practice belly breathing:

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30 minute Beginners Yoga session to practice belly breathing:

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Guys, this is a great article about why it is SO important to stay hydrated throughout the day and to drink plenty of water! Read Below:

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Our bodies are made up of approximately 70 percent water. Water has many important functions in the body, including; regulating your body's temperature, digesting food and excreting waste. Your body loses water throughout the day when you sweat, breathe and urinate. It is important to replace the water you have lost to prevent yourself from becoming dehydrated.

Children are at a greater risk of dehydration than adults. This is because in relation to their size, children have a larger proportion of their skin available to lose sweat and be exposed to heat. Additionally, children don't always recognise that they're thirsty, and if they're not encouraged and reminded may forget to drink. Luckily, there are a few ways to tell if your child is hydrated.
How do I know if my child is hydrated?
Frequent bathroom breaks or wet nappies are the easiest way to tell if your child is hydrated. You can also look out for these common symptoms of dehydration:
How much water does my child need?
The amount your child needs will vary depending on their age, size and level of activity. For children under 8 years of age, at least 4-6 glasses of water is recommended. For children older than 8 years of age a minimum of 6-8 glasses is recommended.

If your child is playing sports or is very active they will need extra fluid, see our section on hydration for active kids. Kids will also need more fluid on hot days or when unwell.
Tips to help your kids stay hydrated!

Pack a water bottle for school and when you go out. Try a frozen water bottle in summer.

Encourage your child to drink water before, after and during physical activity

Always offer water with meals and snacks

Encourage your child to drink water, even if they don't like it!

Tips for kids who don't like water

Try adding slices of fruits such as lemon or orange to water, for variety and flavour.

Let your kids choose their own drink bottle or serve water in colourful glasses or jugs.

Be a role model! Make a point of drinking water with your kids.

Experiment with temperature; try having a jug of water in the fridge, adding ice-cubes, or even warm water in winter.

Water is the best choice to keep your kids hydrated throughout the day. Water contains no extra energy and can quench your thirst. Other fluids such as milk, juice and sweetened drinks can also contribute to your child's fluid intake. For more information on drink choices for your kids, check out the Drinks section of our website.

Related:

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Our bodies are made up of approximately 70 percent water. Water has many important functions in the body, including; regulating your body's temperature, digesting food and excreting waste. Your body loses water throughout the day when you sweat, breathe and urinate. It is important to replace the water you have lost to prevent yourself from becoming dehydrated.

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Workout for BEGINNERS! Get that heart rate up everyday!

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Awesome "Tabata" exercise routine, no equipment needed! Try it!

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Tabata, Phys Ed, Presidential Physical Fitness Testing Training

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A few tips to boost your mood when you're having a bad day.

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A few tips to boost your mood when you're having a bad day.

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Explore Mount Everest and much, much more! 

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Explore Mount Everest and much, much more! 

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This website is awesome for exploring different parts of the world!

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Every time Dima goes on a photo trip to shoot mountains, our entire team impatiently awaits for the news from the front lines. That's right, from the front lines, because Dima traditionally finds all sorts of adventures in the mountains. It may be a suddenly malfunctioning camera, or unexpected weather changes. Or a volcano, just recently shooting a 20km-tall column of ashes, would suddenly go to sleep... Dima's personal view on such events is rather philosophical: he believes that one's entire life is governed by karma, the law of cause and effect. In order to get a deeper understanding of this mysterious phenomenon, he joined a yoga tour to India and Nepal. Obviously, when Dima suddenly called and told us that he was going to shoot Mount Everest in a couple of hours, all of us - to the best of everyone's individual skills - sent positive vibrations his way in hope to change his karma. Alas, our skills had their limits. At the end of the day we got another phone call: Dima happily informed us that he had a fantastic flight, and that there were so many beautiful mountains around. He even saw Mount Everest and tried to shoot it, but... he had to go back due to the hard crosswind that stopped their helicopter few kilometers before Everest. After that, one by one, two of his three cameras broke down. Our colleague Ivan Roslyakov dragged us out of our depression by saying: "The tour needs a spherical panorama of Mount Everest? No problem! About six months ago I went on a trekking expedition to Nepal. We took the same route, as Dima's helicopter did. We even managed to get a bit higher than Dima, so I photographed Mount Everest". The idea of combining aerial shots from the helicopter and ground photography seemed very good. Let's take a moment and listen to Dmitriy Moiseyenko's exciting story of his flight to Mount Everest before viewing our new virtual tour.
The trip to Mount Everest
It was my fifth trip from India to Kathmandu, the capital of Nepal. Tired of walking the streets, I decided to stop at one of the restaurants with a fabulous view of Boudhanath stupa for a cup of tea with honey.
Boudhanath stupa in Kathmandu
Here I was, sitting by the window, when suddenly my tranquility was interrupted by a couple of helicopters cutting through the evening sky... My mind immediately concentrated: if there were helicopters, there was so much to do! That same evening I visited a travel agency, where they told me, "Yes, helicopters were available. But, no, flights over Kathmandu were prohibited. However, yes, there were plenty of alternative routes" The list of alternative routs' names sent my head spinning, and my mind clung to one familiar word - Mount Everest!

Note: The border of China and Nepal goes right through the peak of the highest mountain in the world (8 848 meters). Or, the border of Tibet and Nepal. The definition entirely depends on reader's political views. Mt. Everest is a part of the Himalayas, a rather narrow mountain range that separates the Indian and the Asian tectonic plates (the Tibetan Plateau) Ten out of fourteen 8K Peaks are located in the Himalayas, and the rest of them in the nearby Karakoram Range.

I must say that I have seen Mount Everest more than once. I remember my first time, looking out from a Tibetan toilet, which was built on the elevated ground, without a door, and with waist-high walls - so that the "occupant" could enjoy a magnificent view of Mt. Everest being visible to others during the process... The second time I saw it from the plane going from Kathmandu to Lhasa. The third time was from the Tibetan side again, but much closer, from the base camp on 5300m altitude. Recalling this wall of snow, rising over the "not so low" Tibetan plateau, I tried to imagine how would The Mountain look from the Nepalese side...

Note: It is known that 90% of Mount Everest ascensions begin in Tibet, and only 10% in Nepal. The ratio of climbers who make it to the base camp is just about the same. The base camp hosts all expeditions. This is where climbers go through altitude acclimatization, prepare their gear, and test their equipment before the summit...

I sent out requests to three helicopter companies, and only one replied on the next day: we can fly to Everest!

The helicopter could get up to 20 000 feet (about 6 300 meters), the wind was acceptable - 50 km/h, the temperature at the highest altitude was -35C degrees. Well, it was winter after all. January of 2012...

Since I always shoot through the open door, it was time for some shopping. After an hour of bargaining at the local shop, the entire set of gear: North Face two-layered fleece jacket, North Face down parka, K2 gloves, High Tech boots and a Nepalese knitted hat - was purchased for just 94 USD.
It is -35C outside, and the door must remain open
Next morning I learned something very interesting in the office of the helicopter company: there was a weather station in the base camp area, but it's been silent for a month. They expected it to be fixed in the summer. Weather updates could be received over the phone from the nearest village. Or from Google. So far the day was clear, not a single cloud. However, yesterday, all flights were canceled due to the strong wind.

A map was spread over the table. "Well, - said the Nepalese, - where do you want to go?" "Oh, no! This is my first time here, so please take me to where I can have the best view on Mount Everest, flying next to the face of the mountain". They said, "Well, it could be complicated, since there is a couple of 7K peaks right in front of it, but don't worry, you'll get the best Everest view. Now, let's hurry up, before the wind gets stronger." Then the pilot spoke up, "I'm not flying with this madman alone. He wants to open the door! What if the wind blows harder, and the helicopter gets knocked off? Or what if we loose all oxygen, and I faint, and he falls out? That's it, I need an assistant. And several oxygen masks!"
Oxygen tanks
Finally, we were in the airport. A perfect morning haze covered Kathmandu village as we took off, flying over the suburbs, brick plants, smokestacks, fields, and hills... Since the greater part of Nepal lies on the foothills of the Himalaya, local people spent last couple of thousand years converting most of the hills into agricultural terraces to maintain food supply. These terraces stretch over 200 kilometers from Kathmandu to Everest.

After 40 minutes flight we stopped in Lukla, the Sherpa village. This was the last village with an airfield before the base camp. One end of its runway went right into the mountains, and the other ran over a cliff. Thank God, we had a helicopter. We dropped the fuel that we'd use on our way back, had a cigarette and took off! Our helicopter was flying between the mountains, not above them... The pilot pointed out "Everest!" From my previous trips to Tibet I leaned how to tell Mount Everest from others - there is always a little cloud at the side of its peak. Actually, it must be one of Nature's special tricks to show little humans who's the boss. It was Everest alright, but only that its peak was barely visible between other peaks. However down below we could see the monastery, the last one before the base camp, right on the mountain pass, surrounded by cliff s. Here it was, the first point! I was taking pictures, than doing a second take... Checking... Hm, the focus was off... No problem, I will shoot it again on the way back.

We kept on flying, the altitude was over 4 km, snowy plateaus and frozen lakes just started to appear in front of me... Suddenly, we went down. Why? The pilot replied, "We have to let go of two people, we are going to fly really high, we must have enough power"... I asked him, "How are you going to fly without a second pilot?" The pilot didn't answer, unloaded my friend and his co-pilot, handed me the oxygen mask and showed how to put it on.

We took off and in 10 minutes we were going around a huge mountain. The pilot pointed at the glacier covered with shining blue cracks, a rather young glacier, and said "the base camp". I pointed at it "Let's go there!" We approached the turn of the ice river flowing from the highest mountain. Almost there! Little bit longer, and we would see Mount Everest in all its glory... And suddenly... It felt like someone's hit the breaks... We stopped and started slowly moving backwards. In surprise I looked at the pilot, pointing my finger, as if to say "forward!" But for some reason he looked frightened, shaking his had "no". "The wind! He said, "I can't go there, the wind is too strong". There was not a single cloud in the sky; the ice lake was shining in reflections of the sunlight... Nothing spoke of the wind, only the pilot quickly turned around the helicopter, starting to pick up speed, going into the opposite direction. "Hey!" I shouted not into the microphone, but directly into his back. "We still have to shoot"... "No way, I'm not going there," he said... And suddenly I realized the horror of the situation: I was only several kilometers away from Everest, even though its face was hidden behind a couple of other 7K Peaks, but nevertheless, its peak was visible... We were at the altitude of 6 000 meters, breathing oxygen, it took us 1.5 hours to get here, it cost a lot of money, and just because the "driver" was panicking I was supposed to go back empty-handed? No way! I counted to 10, and started praising my pilot: he was a high professional, an ace with a total control over his iron bird, I didn't even notice any wind, and "I'm sure you know how to fly even in storm"... Besides, if we would go back and fly a little higher, we wouldn't have to go that far, we could stay here, a bit closer. Something clicked in the pilot's mind, "Well, I'll try going up and closer, but just once, and not too high..."
Mount Everest view
... Well, I must say that the helicopter was indeed shaking at that altitude ;) Only the thought of disappointed colleagues (if I don't bring decent pictures of Mt. Everest) made me push the pilot, over and over again, to go back to where we could see just a glimpse of the highest mountain in the world... He complained that the wind was crazy, tried to run away, and didn't want to fly higher, hiding by the glacier. Finally I realized that we've reached the limit of his courage, and that it was no chance to get any more of Everest out of him. So I said, "Let's go back" and immediately heard a long sigh of relief.
Two cameras will be dead soon
We quickly picked up our friends that were freezing at 4 200 meters altitude. Here was the monastery again... I remembered about my plan to shoot it on the way back. I asked the pilot to slow down. He grumbled once again, this time about the fuel. I started shooting and noticed that my camera acted very odd - no signs of life, whatsoever. First of all I changed the battery - same result. The pilot kept on grumbling in my headphones, and I almost snapped at him to shut up, but then remembered that I was on a yoga tour, and that anger was not a good thing. I took out my second camera, changed the lens right there on my lap, by the open door, attached cords and adjusted settings. The moment I started shooting, I got this funny feeling again, that something was going wrong. And indeed it was. All settings zeroed out, the screen read "0 hours 0 minutes 01.01.2001. Set up the time to begin"... This was suspicious... I grabbed my friend's camera, which he used to film our flight, changed all settings once again (the pilot was boiling with anger)... This time, the camera worked great, and we were off to Lulka airport to fuel up. A short break... On our way back I shot the terraces with my last working camera...
Terraces about kilometer high
After the flight I inspected all my cameras: the first one was completely dead; settings on the second one had to be reset from scratch; and - oh, mystery - the third surviving camera was not mine! I borrowed it from my yoga instructor, who guided our group in India and Nepal. It was obvious: I had to work much more on my karma.

Photography and text by Dmitry Moiseenko and Ivan Roslyakov

01.03.2012

Apart from the current virtual tour you can see another one " Everest, Himalayas, Nepal, Part II, December 2012" and read article about the trip.

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Everest, Himalayas, Nepal, Part I, January 2012

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We approached the turn of the ice river flowing from the highest mountain. Almost there! Little bit longer, and we would see Mount Everest in all its glory... And suddenly... It felt like someone\'s hit the breaks... We stopped and started slowly moving backwards. The wind! Pilot said.

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Bucket list!!

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Browse, discover, and download 3D objects and scenes. Poly lets you quickly find 3D objects and scenes for use in your apps, and it was built from the ground up with AR and VR development in mind.

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Tour the South Lawn and Ground floor of the White House

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Tour the South Lawn and Ground floor of the White House

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See if you can spot the Secret Service car hiding out in the background!

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The White House - South Lawn and Ground Floor

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Browse, discover, and download 3D objects and scenes. Poly lets you quickly find 3D objects and scenes for use in your apps, and it was built from the ground up with AR and VR development in mind.

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Learn about Europe, Central America, South America, Africa and Beyond. Don’t forget to take some of the funny quizzes or attempt one of the cool science experiments featured in their Science Lab section.

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Learn about Europe, Central America, South America, Africa and Beyond. Don’t forget to take some of the funny quizzes or attempt one of the cool science experiments featured in their Science Lab section.

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Copyright © 1996-2015 National Geographic SocietyCopyright © 2015-2023 National Geographic Partners, LLC. All rights reserved

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Visit the National Museum of Natural History 

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Visit the National Museum of Natural History 

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Smithsonian National Museum of Natural History

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The Smithsonian National Museum of Natural History virtual tours allow visitors to take self-guided, room-by-room tours of select exhibits and areas within the museum from their desktop or mobile device. Visitors can also access select collections and research areas at our satellite support and research stations as well as past exhibits no longer on display.

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Guided Meditation and stress relief for students

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Guided Meditation and stress relief for students

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New Horizon - Meditation & Sleep Stories

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Meditation for Kids | Guided Meditation for Anxiety & Worry | The Magic Shell

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It is very important to stretch those muscles, especially when sitting down for most of the day. This is a nice beginners routine to help you stretch!

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Stretches for the Inflexible! Beginner Flexibility Routine

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Relaxing music that will help you feel at peace.

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Relaxing music that will help you feel at peace.

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Zen Music, Relaxing Music, Calming Music, Stress Relief Music, Peaceful Music, Relax, ☯3384

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Take a walk through our very own Cliff Walk in Newport, R.i

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Look at these views!

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As China's most famous attraction, the Great Wall of China is an essential stop on all China tours. Commonly considered a wonder of the world, the Great Wall boasts a history of over 2,000 years and stretches more than 3,000 miles across several provinces of northern China, making it one of the most impressive ancient structures on the planet.

Virtual Tour of the Great Wall of China

Best Sections to Visit

Beijing is usually considered the main gateway to the Great Wall, since there are several world-famous sections of the Wall in the suburbs of Beijing, including Badaling, Mutianyu, Jinshanling, Juyongguan, Gubeikou, and Jiankou. These sections were built during the Ming dynasty between the 14th and 17th centuries and have been well preserved.

Of all the sections of the Great Wall near Beijing, Badaling is the most famous one. As a result, Badaling is the destination of choice for many large tour groups and is often very crowded. The nearby Juyongguan Great Wall features one of the three great mountain passes of the Great Wall but is almost as crowded as Badaling.

Mutianyu Great Wall is just as close as Badaling and offers wonderful views of the Great Wall and the surrounding hills with far fewer tourists. This section of the Wall also features a thrilling toboggan run that you can ride from the top of the Wall down to the bottom of the hill.

Due to their proximity, Badaling, Juyongguan, and Mutianyu are all doable as a half-day trip from downtown Beijing. We usually recommend Mutianyu over Badaling or Juyongguan, since the massive crowds at the latter two sections can ruin one's experience of this impressive structure.

Further away from Beijing, Jinshanling Great Wall is about 150 km northeast of downtown and it usually takes about two and a half hours to drive there. Despite the longer drive, Jinshanling is among the most stunning sections of the Great Wall. If your itinerary allows for one full day seeing the Great Wall, then we highly recommend a tour to Jinshanling.

Gubeikou and Jiankou can also be visited within a day tour from Beijing. Both sections have not been restored since they were first built in the Ming Dynasty, making them ideal choices for those who want to hike and experience the wild Great Wall. Do be aware that the Jiankou section features very steep and dangerous climbs and is only suitable for experienced hikers.

There are also some other famous sections of the Great Wall within or outside Beijing, such as Huanghuacheng, Simatai, and Shanhaiguan, but we only recommend these if you are visiting the Great Wall for a second time or planning a multi-day, in-depth Great Wall tour.

Great Wall Hiking and Camping

Due to its original purpose as a military defense, almost all sections of Great Wall were built on mountain ranges and thus involve some challenging climbs and uneven stairs, including the well-restored sections. If you are visiting a restored section but hike to the end of the renovated part, you will be able to see the unrestored part of the Great Wall.

For most visitors, Mutianyu and Jinshanling offer good, medium difficulty hikes, while still being very safe. For those looking for a serious hike along wild, unrestored portions of the Wall, we suggest the Jinshanling to Jinshanling East, or Gubeikou to Jinshanling routes. All these routes boast both unrestored and picturesque renovated sections of the Wall. However, please be aware that hikes along wild, unrestored parts of the Great Wall involve many steep climbs and loose bricks, and can be very dangerous in some places. (People can no longer hike through from Jinshanling to Simatai since the route was closed years ago.)

Camping on the Great Wall is usually banned, especially on the renovated sections. If you want to spend a night sleeping on the Great Wall, we can take you to a watchtower on the Gubeikou section of the Great Wall to experience the life of an ancient soldier and catch amazing sunrise/sunset views over the Wall.

Best Time to Visit

For all sections of the Great Wall near Beijing, the spring months (April to June) offer temperate weather and are great for climbing. In late April to early May, many trees begin to blossom, making this a particularly beautiful period to visit the Wall. Fall is also a nice time to visit, as temperatures are usually comfortable. October to early November are particularly picturesque, as the tree leaves on the mountains begin to change color. The winter months, from December to February, are cold and can be windy, but there are usually far fewer tourists on the Wall during these months. July and August are hot and humid, and thus not the best for long hikes. In addition, it's best to avoid hiking on the Wall after rain or snowfall because some parts can get very slippery.

You should also avoid visiting the popular sections, such as Badaling, Juyongguan, and Mutianyu, around National Day (the first week in October) and Spring Festival. August is also a busy time for the Badaling and Juyongguan sections, since students are on summer vacation and many families travel to these famous sections with their kids before the new school year starts. Learn more about how to avoid the crowds when traveling in China.

Great Wall of China Private Tour Packages

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As China's most famous attraction, the Great Wall of China is an essential stop on all China ... Virtual Tour of the Great Wall of China ...

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Celebrities teach you how to be more mindful and speak about Mindful Meditation!

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Celebrities teach you how to be more mindful and speak about Mindful Meditation!

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Take yourself someplace beautiful or fun, throw in some music and BAM! you have a virtual vacation

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Aw snap! Google Earth isn't supported on your browser. You may need to update your browser or use a different browser. Please see our system requirements for more information. Chrome is a great choice and you can download it here. Or if you're feeling adventurous, you can try Earth anyway by choosing an option below.

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3-minute Mindful Breathing Meditation (Relieve Stress)

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Thousands of word search puzzles and games to play online or print out, covering a mix of both fun and educational topics. You can even create your very own game in just a few simple steps.

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Here you can paint in color by numbers coloring books online, right from your web browser. Every picture is available in three modes: easy, difficult, and numberless. Besides, it's impossible to color the coloring books incorrectly. For example, you cannot color an element with color number 4 if it is marked with the number 2. And if you try, you will see a hint telling you which color you should choose. Children really like this and it helps them remember numbers. If you don't like the designated colors, you can change them to your own.

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Here you can paint in color by numbers coloring books online, right from your web browser. Every picture is available in three modes: easy, difficult, and numberless. Besides, it's impossible to color the coloring books incorrectly. For example, you cannot color an element with color number 4 if it is marked with the number 2.

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Discover our Coloring pages for children to download in PDF or to print ! Animals ? Famous characters ? Artistic or educative coloring pages ? You have the choice !

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Discover our Coloring pages for children to download in PDF or to print ! Animals ? Famous characters ? Artistic or educative coloring pages ? You have the choice ! In this pages, you will find animals coloring pages : dogs, cats, horses, tigers, wolves, elephants ... ...but also dinosaurs and insects ...

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Create, share, and explore Kaleidoscope & Mandala Drawings online, it's easy and fun! With Drawerings, everyone's an artist! On iOS & Android too!

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Virtual Learning Social Emotional Routine

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NASA, JPL, and Google bring the real surface of Mars to your browser.

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Panoramic Images and Videos across the Globe

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360Cities is the leading source of 360° panorama / VR media for education, publishing, advertising, film, and mobile apps & games. Become a 360Cities contributor and start creating, publishing, sharing, and earning money from your 360° panoramas and videos.

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Virtual Field Trip to Ellis Island | Scholastic.com

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Teach about immigration with this webcast from Ellis Island, brought to you by Scholastic and the National Park Service. Tour the historic immigration station, meet Park Rangers, and discover the history of immigration in America.

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Page not found – Boston Children’s Museum

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Ready to explore Yellowstone? You don't have to wait for your trip out here. You can start exploring now by virtually touring some of the main attractions around the park. Included with each map-based tour is additional information about visiting in person.

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Virtual Tours - Yellowstone National Park (U.S. National Park Service)

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Virtual Reality

Take yourself on a real life expedition of Canadian farms and food processing facilities from the comfort of your home. It's a fun, simple and affordable way to educate and engage audiences in workshops, trade shows, classrooms and the like. This can be done through Google Cardboard or Gear VR. Grab one and get started!

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Virtual Reality Take yourself on a real life expedition of Canadian farms and food processing facilities from the comfort of your home. It's a fun, simple and affordable way to educate and engage audiences in workshops, trade shows, classrooms and the like. This can be done through Google Cardboard or Gear VR.

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Self-Guided Tour of the National Aquarium

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National Aquarium in Washington, DC Virtual Tour

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Jellyfish Cam at the Monterey Bay Aquarium

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Jelly | Live cam | Monterey Bay Aquarium

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See our breathtaking sea nettles drift and pulse.

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Interactive Silk Art

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Send Feedback

To save, right click the thumbnail and choose Save Image As....

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Explore thousands of movements from Wayne McGregor's 25-year archive of choreography #LivingArchive @WayneMcGregor @GoogleArts

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Can a neural network learn to recognize doodles? See how well it does with your drawings and help teach it, just by playing.

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Edinburgh Zoo

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Join the herd!

Help the animals you love by joining the Royal Zoological Society of Scotland (RZSS) as a member and enjoy unlimited great days out all year round at Edinburgh Zoo and Highland Wildlife Park. Prices start from as little as £3.16* per month!

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Welcome to Edinburgh Zoo's live cameras. Even though the zoo is closed at the moment, we're still looking after the 4,000 animals in our care. Enjoy watching some of our amazing animals and try coming back at different times to see them sleeping, playing, and one of their favourites... eating.

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Ton's of animal live Camera's around the globe

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Explore.org is the world's leading philanthropic live nature cam network and documentary film channel. Our mission is to champion the selfless acts of others, create a portal into the soul of humanity and inspire lifelong learning. Watch nature unfold live right now!

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See elephants, lions and naked mole-rats on animal cams streaming live, 24/7 from the Smithsonian's National Zoo and Conservation Biology Institute.

Download Animal Cam Bingo Cards (link opens in new window). These activities are designed to engage learners of all ages in looking closely and thinking deeply about animal behavior and habitats. Welcome to the wild side of learning!

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The Zoo's animal webcams are some of the most famous on the internet. Tune in to watch the Zoo's elephants, lions and naked mole-rats - live, 24/7!

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Guided Sleep Meditation for those sleepless nights

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Guided Sleep Meditation for those sleepless nights

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New Horizon - Meditation & Sleep Stories

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Guided Meditation for Teenagers | YOUR SAFE PLACE | Kids Meditation for Sleep & Relaxation

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Be sure to get up off your chairs and stretch daily! Yoga is great for deep breathing practice which helps to eliminate stress in our bodies.

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Guided Practice: Deep Breathing Exercise

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Guided Practice: Deep Breathing Exercise

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A Deep Breathing Exercise That Can Double Your Anxiety Relief?

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3 HOURS of Beautiful Coral Reef Fish, Relaxing Ocean Fish, Aquarium Relax Music, Sleep Music 1080p

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4 hours of rain and thunder, real storm sound for good sleep |Thunderstorm #1

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Disney Piano Collection - Relaxing Music For Relax, Study, Work

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Relaxing Flute Music, Calm Music, Sleep Music, Flute Music, Sleep, Zen, Study, Flute, Spa, ☯3233