14 February 2020

Staying Active and Healthy at Home

Published by Stamford American School Hong Kong

At Stamford American School Hong Kong, physical education (PE) represents a significant part of school life. Through the PE Curriculum and our Co-Curricular activities, our specialist PE teachers teach students not only the basic skills of a variety of sports but also the importance of a healthy lifestyle.  

Regular physical activity has immense benefits particularly for health and mental well-being.  As we believe that happy and healthy children learn best, our PE Coordinator, Mr Lee McQuade will share some important ways to keep our bodies and minds active and healthy at home. 

You are what you eat

In order to stay fit and healthy, it is essential that we are mindful of what we are eating during the day.  A diet that includes plenty of fruits and vegetables can help to maintain a healthy weight and also reduce the risk of many diseases.  Why not try a chopped banana on your breakfast cereal, or some veggie sticks as a snack? Heart.org has a lot of great ideas!

To understand your eating habits, you may like to start a food log.  Keep a note of the food, quantity and times that you eat each day. You may also like to record what you were doing, and your mood at the time to better understand your eating patterns. 

Healthy body = healthy mind

Try to do at least 30 minutes of activity each day. Exercising will not only improve your general fitness but will also help your mental well-being. If you can, get outside for a run-around or go to your nearby park to play.  

Stamford has created a “Beat Your Record Challenge” for you to try at home. Exercise with Leo by downloading the chart here to track your progress.  We would love to hear your results! Watch the video of Leo showing you the exercises here.

Limit screen time

Too much time in front of the screen can be counterproductive; make sure to break up your study with some physical activity.  You may like to read our blog: How to use Technology Wisely at Home for some more ideas.

Routine is very important

Sleep has a major impact on both our physical and mental well-being.  A good night’s sleep can help to improve our overall health, and the immune system.  Maintaining a regular sleep pattern will also help you to feel rested and refreshed, and better equipped to cope with the challenges of the day ahead.  Try to get at least 8 hours of sleep a night.

Drink water

Like sleeping, drinking water is very important. Water keeps your body functioning properly - distributing nutrients throughout our system, flushing out bacteria, and even maintaining our body temperature1.  Try to drink water regularly throughout the day, and avoid sugary or caffeinated beverages. 

Here are some links for activities to help you stay active:

Stamford American School Hong Kong promotes an active and healthy lifestyle through its Physical Education Program.  In addition to twice-weekly Physical Education lessons, the school offers both skill-building and competitive sports options in the after-school Co-Curricular Activities (CCA) program. For more information please visit our website, or contact our Admissions Team.


1’How much water should you drink’- Harvard Health Publishing, Harvard Medical School, 18 July 2018

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