Jumping Jacks
Materials Needed
Feeling
Bored
How to Do It
Perform jumping jacks by jumping your feet out to the sides while raising your arms overhead, then jumping back to the starting position. Repeat as quickly as possible for one minute.
Why It Works
Jumping jacks are a full-body exercise that rapidly increases heart rate and energy, helping you feel more awake and alert.
Guided Practice
Stand with your feet together and arms by your sides taking a few deep breaths, feeling the rhythm of your breath as it moves in and out. Take a moment to connect with the rhythm of your breath. Feel the coolness of the air as you inhale and the warmth as you exhale. Notice if there is any tension in your body and see if you can soften into it with each breath.
Start by jumping your feet out to the sides while bringing your arms overhead, then jumping your feet back together while bringing your arms back down. Feel the movement of your body as you continue this rhythmic motion. Notice the sensations — the impact of your feet on the ground, the swing of your arms, and the elevation in your heart rate.
Focus on the rhythm and energy of the jumping jacks. Feel the coordination between your breath and your movements, the synchronization of your arms and legs. Stay with these sensations, noticing how your body finds a natural rhythm and flow. Allow any emotions to surface — perhaps a sense of joy, excitement, or even a hint of challenge. Notice where these feelings are in your body — maybe a lightness in your chest or a heat in your legs. As you continue jumping, tune into the feeling of aliveness in your body. Notice the energy building in your muscles, the increased circulation, and the warmth spreading throughout your body. Stay present with the sensations of vitality and the dynamic movement. Invite any familiar feelings or beliefs about movement and energy to arise — perhaps a belief about physical fitness or a memory of childhood play. Notice how these thoughts and feelings settle within you, enhancing your experience of the exercise.
When you feel ready, gradually slow your jumps, returning to a standing position. Take a few deep breaths, feeling your heart rate begin to slow. Notice how your body feels now — perhaps energized, invigorated, or more connected to your physical presence. Gently open your eyes, carrying this sense of energy and joy with you into the next part of your day.