physical activity

Weathering the Winter Blues with Cloverbuds

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Most 4-H clubs begin meeting early in the year while some meet all year round. During the winter months it can be cold and dreary outside. During club meetings, Cloverbuds may be rambunctious, display more behavioral health issues, and not listen as well. You may be feeling more irritable and tired and find it harder to stay upbeat during club meetings. Why does this always seem to always happen during this time of year?

The “winter blues,” also known as SAD (Seasonal Affective Disorder) affects the mental health and moods of thousands of people. Many parents are affected by the winter blues, which in turn, affects children. Children are very observant and responsive to their environment. They look to adults to know how to respond during times when they aren’t sure how to feel. The younger the child, the more likely they will pick up on the moods of others.

According to Mental Health America National:

  • Approximately 5 percent of the United States population experiences seasonal depression each year.
  • Four out of five people who have seasonal depression are women.
  • The main age of onset of seasonal depression is between 20 and 30 years of age, however symptoms can appear earlier.

Winter blues are most associated with reduced sunlight during the winter months. It is much colder than usual outside making it uncomfortable to get out and about. A lack of sunlight and exercise can seriously affect a person’s mood.

The good news is that Cloverbueds are incredibly resilient. To help beat the winter blues begin by finding little ways to expose you and your Cloverbuds to light and exercise. Go outside in small bursts. Open the blinds! You might surprise yourself by how much better you feel brightening a room with extra lamps or by finding out that being outside isn’t as bad as you think. Sensory walks (looking, smelling, hearing, feeling) with your Cloverbuds are an excellent way to do a quick burst of outdoor time. Also, don’t underestimate the power of laughter!

Other ideas to make your own sunshine and boost your mood:

  • Open the blinds to get direct sunlight in your meeting space or turn on extra lights during Cloverbud events.
  • Open the windows to let in some fresh air if you are able.
  • Get physical with your activities such as taking a walk or playing with your Cloverbuds at the park. Playing relay games inside at a 4-H meeting is also a great way to involve a large group and get the blood pumping.
  • Boost your mood with foods high in Vitamin D. (yogurt, eggs, meats, milk) Host a cereal snack party with your Cloverbuds to see which ones contain the most Vitamin D.
  • Listen to a new mood boosting playlist. Freeze dance is a simple, high-energy way to move about.
  • Help others by volunteering or simply helping a friend or family member. This goes right along with your 4-H club community service.
  • Smiles are contagious! Read a funny story (check Cloverbud Reading Adventures for ideas) to get the smiles and laughter started. (Cloverbud aged children tend to laugh hundreds of times a day, while adults average about 15.)

Be sure to reach out to others for support. This includes, planning, prepping, and carrying out your Cloverbud events. Good moods of others are just as contagious as the winter blues. Keeping your Cloverbuds active and laughing can go a long way to get them, their families, and you in better spirts throughout the long winter months.

Getting Outside with Cloverbuds

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It’s beginning to feel like spring and summer and it is a great time to be outside.  Being active outside with Cloverbuds is so fun and so very important.  Being outside improves children’s academic performance and helps build critical thinking skills.  They learn about the world around them.  Relaxing in the great outdoors reduces stress, as it does for many adults, too.  Children learn to appreciate the world around them and begin to understand their role within it.

How can you incorporate the great outdoors into your Cloverbud meetings? Could you move your 4-H meeting outside?  Could you incorporate a hike? Could your club recreation activity be outside?

In the Big Book of Cloverbud Activities, there are many outdoor activities to try with your Cloverbud members.  For instance, Chapter 23 is all about habitats as homes for animals. Youth will learn what a habitat is and can even make their own.  Check it out!

Some other ideas to do with children as the weather is warming up:

  • Plant a garden- let the children pick what to plant
  • Go on an insect hunt
  • Blow a dandelion
  • Make hopscotch and play with your child
  • Play with sidewalk chalk
  • Go on a bike ride
  • Take the dog on a walk
  • Make pictures of the clouds in the sky
  • Fly a kite
  • Go fishing
  • Blow bubbles
  • Go on a theme hike (ex. Find things that are purple, ABC hike, shape hike, etc.)
  • Read a book outside
  • Have a yummy picnic
  • Creeking
  • Search local park system and find programs

Encourage youth to find their spark outside this spring and summer.

 

Source: The Nature Conservancy

 

Time to Get Outdoors!

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Spring is officially here and that means it is a great time to get outdoors. Spending time outdoors feels like a foreign concept to many 4-H members these days, but being out in nature has many positive benefits. It allows members to disconnect from devices and technology, focus on being present in the moment, and engaging with others. Direct exposure to nature has also been found to have a restorative and calming effect.1

Most 4-H families associate being outdoors with going to summer camp or an event that takes much effort. However, spending time reconnecting to nature should not be scary or overwhelming.  Here are some easy ways to make time outdoors more accessible to young members:

  • Host a scavenger hunt! Click here for an activity sheet that you can share with your members. You can set up a marked off area at your club meeting space and hide similar pictures (bird, butterfly, etc.) around the area. Encourage members to complete a “BINGO” row (or the whole card) by visiting each station.
    • Have older members in your club that are working on reading skills? Include fun facts on the pictures and have the members read each one to ‘complete’ the station
  • Use this scavenger hunt on a club (or family) field trip. Visit an Ohio State Park and spend time hiking a trail. Pack one of these activity sheets to identify as many items as you can.

Want to include some other activities that combine time outdoors with protecting our environment? Bring the outdoors into a club meeting. Ohio 4-H has curriculum available to help you celebrate Earth Day on Friday, April 22nd. Visit the “Earth is Our Home” Curriculum at https://ohio4h.org/earthday. You and your members can learn more about Sustainability, Germination and Plant Growth, Climate Change or even Pollination.

Spring is a time of growth and renewal so why not try a new outdoor activity or two with your Cloverbud members!

 

References:

  1. https://u.osu.edu/4hjournal/2021/06/25/scavenger-hunts/
  2. Made for Retail. Scavenger Hunt List Pad – Explore & Backyard. 2018. Madeforretail.com

4-H Healthy Living: Are We Practicing What We Pledge?

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With health as the 4th H and with a variety of healthy living projects, 4-H as an organization recognizes the importance of promoting and establishing healthy habits for its members. However, some aspects of 4-H have yet to embrace health promotion.
In 2016, a survey study was conducted to 4-H club leaders about club practices related health. The survey results below showed that although some practices align with health recommendations, the majority of 4-H clubs surveyed were not serving healthy foods and beverages nor allowing time for physical activity during club meetings.

Results:
• Over 90% of clubs served water and not quite half served 100% fruit juice (45.6%), but other beverage offerings included fruit-flavored drinks such as Kool Aid (50.5%), artificially sweetened fruit juice (36.9%), and soda (33.3%).
• Cookies and baked snacks were the top food items served at club meetings; fruit was the third most served food item, followed by chips and pizza.
• A majority of clubs (59%) hold fundraisers involving food items; top items sold were baked goods, pizza, and candy bars.
• Only two-fifths of clubs always and less than half sometimes allotted time for physical activity.
• Club leaders identified limited time, lack of interest, lack of space, and physical disabilities of club members and leaders as challenges to implementing healthy living activities.

4-H volunteers have the opportunity to help children meet guidelines for physical activity and healthy eating by regularly incorporating healthy living activities into 4-H club meetings. For example, to increase physical activity, try including active movements into already existing activities such as icebreakers and roll call. Try to keep MyPlate in mind by including fruits, vegetables, whole grains, and unsweetened beverages as snacks during meetings. Finally, consider taking the 4th H for Health Challenge to jump start your club’s journey to healthier meetings.