Self-Care Relay Activity Cards

Directions for Teachers: Print, cut, and shuffle all cards. Place them face-down at the relay station.

Card Designs (9 total)

Mindful Breathing (3 cards)

• Illustration: Child sitting with eyes closed and hands on knees, taking slow breaths
  
  
• Caption: “Mindful Breathing: Inhale deeply to feel calm and focused.”

Stretching (3 cards)

• Illustration: Child reaching arms overhead, standing tall
  
  
• Caption: “Stretching: Loosen your muscles and boost your energy.”

**Healthy Eating (3 cards)**n- Illustration: Child holding an apple or a plate of fruits/vegetables

• Caption: “Healthy Eating: Give your body the nutrients it needs to play and learn.”

How to Play

1. Divide students into two teams and have them line up at the start line.
2. Place all cards face-down at the opposite end of the room.
3. On “Go,” the first student from each team runs to pick one card.
4. The student names the self-care practice pictured (e.g., “Stretching!”), performs or demonstrates it briefly, and then returns to tag the next teammate.
5. Continue until each team completes all cards.
6. The first team to finish wins.
7. After the relay, review each practice and discuss why it’s beneficial.

Self-Care Routine Poster

Stay Balanced! Use these easy self-care steps every day to feel your best.

1. Mindful Breathing 🧘‍♂️

• Sit comfortably or stand tall.
• Inhale through your nose for 4 seconds.
• Hold the breath for 2 seconds.
• Exhale slowly through your mouth for 4 seconds.
• Repeat 3–5 times and notice how calm you feel.

2. Stretching 🤸‍♀️

• Reach your arms up high toward the sky.
• Lean gently side to side to stretch your sides.
• Bend forward and reach for your toes.
• Hold each stretch for 10–15 seconds.
• Feel your muscles wake up!

3. Healthy Eating 🍎

• Choose colorful fruits and vegetables for snacks.
• Drink water throughout the day.
• Include proteins like nuts, yogurt, or lean meats at meals.
• Try a new healthy food each week.
• Nourish your body to learn and play!

Remember, taking care of your mind and body helps you shine every day!

Self-Care Stations Guide

Set up three stations around the room. Students will spend 2–3 minutes at each station, then rotate clockwise until all groups have visited each area. Post or place these instructions at each station.

Station 1: Breathing 🧘‍♂️

1. Sit comfortably on your mat or chair.
2. Place one hand on your belly and one on your chest.
3. Inhale through your nose for 4 seconds—feel your belly rise.
4. Hold the breath for 2 seconds.
5. Exhale slowly through your mouth for 4 seconds—feel your belly fall.
6. Repeat 3–5 times using the calm bell or timer.
7. Notice how calm and focused you feel.

Props: calm bell or breathing ball, timer
Report back: What did you notice in your body?

Station 2: Stretching 🤸‍♀️

1. Stand tall or sit on your mat with feet hip-width apart.
2. Reach your arms overhead and stretch up like a tall tree—hold 10–15 seconds.
3. Lean gently to the right, then to the left—hold each side 10–15 seconds.
4. Bend forward and reach for your toes—hold 10–15 seconds.
5. Try a gentle twist: place your right hand on your left knee, look left—hold 5 seconds, then switch sides.
6. Shake out your arms and legs when finished.

Props: yoga mats, stretch instruction cards
Report back: Which stretch felt best?

Station 3: Healthy Eating 🍎

1. Wash your hands or use sanitizer before touching food.
2. Choose one sample: fruit or vegetable (e.g., apple slice, carrot stick).
3. Smell your snack. What does it remind you of?
4. Take a small bite. Chew slowly and notice the taste and texture.
5. Discuss with your group: Why is this food good for you?
6. Finish your sample and talk about one new food you want to try next time.

Props: small plates, napkins, pre-cut fruits/vegetables
Report back: Which snack did you like most and why?