Chapter 1: Moving and Your Body

Chapter Introduction

Wiggle your fingers.

That was movement. You just used your body. Did you feel it? Your fingers moved because tiny parts of you woke up and worked together — and you did not have to think hard to make it happen. Your body is good at moving. That is part of what bodies are for.

Hi. I am the Lion.

I teach about moving your body. Moving is one of the most important things you do every day, and most kids your age love to move. You run, jump, climb, dance, throw, catch, play tag, ride bikes, swim, skate, help around the house — and a hundred other things. All of that is movement. All of it counts.

This is the first time you and I are talking about moving together. I am strong, warm, and encouraging — like a Lion should be. I will never tell you to move in a way that does not work for your body. Every body is different, and every body has its own way to move. The Lion is in your corner. Always.

In this chapter, you will learn three big ideas.

The first big idea is that your body is made to move. Long before grocery stores and cars and chairs, people moved all day long. Your body still works the same way. It loves to move.

The second big idea is how moving helps you. Moving makes your body stronger. It helps your brain. It helps you sleep. It helps your feelings. The Bear, the Turtle, the Cat, and I all agree — moving is one of the best things you can do for yourself.

The third big idea is the most important one. Your body talks to you while you move. It tells you when to rest. It tells you when something is wrong. Big or hard feelings about moving are normal too. When you move, you listen to your body, and you talk to a trusted grown-up about anything that worries you. You are never alone with movement. Not now, not ever.

Are you ready? Take one deep breath. The Lion is in your corner. Let's go.

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Lesson 1.1: Your Body Is Made to Move

Learning Objectives

By the end of this lesson, you will be able to:

• Tell what muscles, bones, and joints are at a simple level
• Name at least five different kinds of movement
• Notice that bodies have been built for moving for a very long time
• Understand that every body moves in its own way
• Notice one way you moved your body today

Key Terms

The Lion Watches

The Lion has been watching humans move for a long, long time. I will tell you what I have seen.

Bodies are built to move. That is the first thing.

Inside your body, there are muscles, bones, and joints. Muscles are the soft, strong parts that pull. Bones are the hard parts that hold your shape. Joints are the bendy spots where two bones meet. When a muscle pulls on a bone at a joint, you get a movement. Bend your elbow. There, you just did it. A muscle pulled on a bone, and your arm folded.

You have hundreds of muscles. You have lots of bones. You have many, many joints. Every one of them is built to do its part [1, 2]. The Lion is not going to make you count them all today. That is for when you are older. For now, just notice — almost half of your whole body is built for moving. Your skin and your guts and your blood matter too, but a huge part of you is muscle and bone, made for motion.

That is on purpose.

Long, Long Ago

Picture a line of grown-ups, each one holding the hand of the next, going all the way back through time. Way before phones. Way before cars. Way before grocery stores. Way before chairs.

The people at the far end of that line — your great-great-great-great-great-grandparents — moved all day. They walked. They ran. They climbed. They carried wood and water. They picked food from plants and dug things up. They threw rocks. They swam in rivers. They built things with their hands. They played. They danced. They moved their bodies from when they woke up to when they went to sleep [3].

That was every single day of their lives. For thousands and thousands of years.

You came from those people. Your body is built like their bodies were built. You still have the same muscles, bones, and joints. Your body still expects to move every day, the way it always has.

Today, a lot of kids sit more than their great-great-great-grandparents ever did. School has a lot of sitting. Cars have sitting. Some games have sitting. The Lion is not saying sitting is bad. Sitting is fine. But your body still wants to move, the way it always has. When you give your body movement, your body says thank you.

You do not have to be an athlete. You do not have to be fast. You do not have to be strong. You just have to move — in whatever way works for your body. That is what your body is asking for.

So Many Ways to Move

The Lion loves how many ways there are to move. Look at this list:

• Walking
• Running
• Jumping
• Skipping
• Hopping
• Climbing
• Crawling
• Swimming
• Dancing
• Spinning
• Stretching
• Throwing
• Catching
• Kicking a ball
• Riding a bike
• Skateboarding
• Roller skating
• Playing tag
• Playing hide-and-seek
• Helping with chores (sweeping, carrying, scrubbing)
• Gardening with a grown-up
• Climbing on the playground
• Doing tricks on the monkey bars
• Crawling through a fort
• Wrestling with a sibling
• Hugging a friend

That is twenty-six different ways to move. The Lion could keep going for two pages.

Some of these you have done today. Some you have not done in a while. Some you have never tried. All of them are real movement. The Lion thinks every one of them is great.

There is no one right way to move. There is no best move. Some kids run fast. Some kids run slow. Some kids climb high. Some kids dance. Some kids are quiet movers, and some kids are loud movers. Some kids love sports. Some kids do not. All of that is okay.

Every Body Has Its Own Way

The Lion wants you to know something important.

Bodies are different. Some kids have bodies that move easily and quickly. Some kids have bodies that move more carefully. Some kids use wheelchairs to get around — and that is also moving. Some kids use crutches or walkers or special shoes. Some kids have asthma and have to be careful with their breathing. Some kids have heart conditions and work with their doctor about what moves are right. Some kids learn to dance in their chair. Some kids swim because the water makes their body feel light. Some kids do adaptive sports — sports designed so every body can play.

All of this is moving. All of it counts.

A kid in a wheelchair who pushes hard across a basketball court is moving. A kid who can only walk a short way today because their body feels tired is moving. A kid who stretches in bed because they cannot stand up easily is moving. A kid who taps their feet to music while their friend dances is moving too. The Lion sees every kind of movement.

If you have a body that needs extra care, your trusted grown-ups — your parents, your doctor, your physical therapist if you have one, your teacher, your coach — work with you to figure out what moves are good for your body. They know you. They know what works. You are not alone in figuring this out. Other people are with you.

The Lion does not compare one body to another. Bodies are like fingerprints. Yours is yours. The Lion is glad your body is exactly the body it is.

One Move From Your Day

Let's try a small noticing.

Pause for a moment. Think about your day so far. How did you move your body today? Maybe you walked to school. Maybe you ran during recess. Maybe you climbed up to your bed last night. Maybe you danced when a song you like came on. Maybe you helped carry something. Maybe you played with a pet. Maybe you stretched when you got out of bed.

Pick one thing. Say it in your head: Today I moved by ______.

Now notice how that movement felt. Did it feel easy? Hard? Fun? Boring? Tiring? Energizing? There is no right answer. The Lion just wants you to notice.

Bodies talk to you all day long. Most kids never stop to listen. The Lion thinks listening is one of the best things a kid can learn.

Lesson Check

1. What is a muscle? What is a bone? What is a joint?
2. Name three different ways to move your body.
3. The Lion says people long ago moved all day. Why does that matter to you today?
4. Do all bodies move the same way? What does the Lion say about that?
5. Pick one way you moved your body today. What was it?

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Lesson 1.2: How Moving Helps You

Learning Objectives

By the end of this lesson, you will be able to:

• Name three ways moving helps your body
• Name two ways moving helps your brain
• Notice that moving and sleeping work together
• Notice that moving can help with big or hard feelings
• Name four things that help most kids move well

Key Terms

A Quick Lion Story

The Lion does not run all day. The Lion rests a lot. But when the Lion moves, the Lion moves with the whole body — running fast, jumping, stretching, pouncing.

Then the Lion rests.

That is how big cats live. A little big movement. A lot of rest. Some little movement throughout the day.

Your body is not exactly like a Lion's body. You are a kid. You have school, family, friends, and lots of busy days. But your body still likes movement and rest mixed together. It does not love sitting all day, and it does not love being pushed too hard for too long. It loves a good mix.

In this lesson, I will tell you what moving does for you. The Bear, the Turtle, and the Cat all agree on this. You will see why.

Moving Helps Your Body

When you move, your body gets stronger.

Your muscles get stronger. Every time you climb, lift, push, or pull, your muscles do work. That work helps them grow stronger over time. A kid who climbs a lot has stronger arms than a kid who never climbs. A kid who runs a lot has stronger legs than a kid who never runs. Your muscles answer back when you ask them to do things [1, 4].

Your bones get stronger. This is something most kids do not know. Bones are alive. They get stronger when you put weight on them — when you walk, run, jump, or hop. Right now, when you are 8 or 9, is one of the best times in your whole life to build strong bones [5]. The Lion is excited that you are reading this at the right age. Bones you build now will hold up your body when you are older.

Your heart gets stronger. The heart is a muscle. Did you know that? Your heart is a strong, round muscle inside your chest, and it pumps blood through your whole body — all day, every day, even when you sleep. When you move, your heart works a little harder. Like every other muscle, your heart gets stronger when you use it. A kid who moves regularly has a heart that does its job more easily [6].

Your body gets better at moving. This is called coordination. The more you move, the better your body gets at doing different moves. The first time you try to jump rope, you trip. After many tries, you do not trip. Your body has learned. The Turtle would say new connections in your brain are forming. The Lion would say the connections are forming for movement too.

If you have read Coach Food (the Bear)'s chapter Food and Your Body, you know real food helps your muscles, bones, and heart grow. The Bear and I agree on this. Real food gives your body what it needs to build strong parts. Movement is when your body uses those parts. Food and movement work together — neither one can do the job alone.

Moving Helps Your Brain

The Turtle and I work very closely on this. The Turtle teaches that your brain is still growing. I will tell you what moving does for the growing brain.

Moving sends more blood to your brain. When your heart pumps faster, more blood travels around your body — and that means more blood reaches your brain. More blood means more oxygen and more food for your brain cells. Your brain works better with more blood [7].

Moving helps your brain grow connections. The Turtle taught you that every time you learn something new, your brain grows a tiny new connection. When you move, your brain grows extra connections too. Research has shown again and again that kids who move regularly often pay attention better in school, remember more, and do better on hard tasks [7]. Moving is good for your thinking. The Lion likes that a lot.

If you have a hard math problem, sometimes the best thing to do is stand up and move for a few minutes — and then come back to the math. Your brain works better after the break. Many teachers know this. Many grown-ups have figured it out from their own lives.

Moving Helps You Sleep

The Cat and I are great friends. The Cat watches over your sleep. I help your body get tired in the right way.

When you move during the day, your body gets a good kind of tired by bedtime. Kids who move regularly during the day often sleep better at night [8]. Their bodies have done real work, and bedtime feels like a relief.

If you have read the Cat's chapter Your Sleep and You, you know sleep is when your muscles repair after a moving day. Movement and sleep are a team. You move during the day; you sleep at night; your body gets stronger across the time in between. The Cat agrees. The Lion agrees. Everyone agrees.

Moving Helps Your Feelings

This part is one of the Lion's favorites.

The Turtle taught you that all feelings are okay. Sometimes feelings get big or hard. The Turtle taught you to tell a trusted grown-up about big or hard feelings. The Lion agrees with everything the Turtle said.

The Lion also wants you to know this: moving your body can help feelings settle.

When you are mad, or sad, or frustrated, or worried — and you go for a walk, jump up and down, ride your bike, dance to a song, or run in the yard — many kids notice that the feeling gets smaller. Not always. Not perfectly. But often. Moving has a real effect on feelings [9, 10].

This happens for a few reasons. Your heart pumps. Your breath speeds up. Tiny chemicals in your body do their work. Your brain gets more blood. And the simple act of using your body takes some of your attention away from the feeling for a little while. Many kids feel a little better after they have moved.

The Lion does not promise that moving fixes every big feeling. That would not be true. Sometimes you need to rest, or talk to a trusted grown-up, or just feel the feeling for a while. All of that is okay. But if you ever have a big feeling and you do not know what to do, try moving your body for ten minutes. Walk. Run. Dance. Jump. See if anything shifts.

The Lion is not saying this is a treatment. The Lion is saying this is something many people notice. Add it to your toolbox.

Moving Feels Good

The Lion will share one more thing.

When you move, your body releases natural chemicals that help you feel happier and more relaxed [11]. You do not have to take anything. You do not have to do anything special. Your body just does it. Moving is one of the most natural ways for humans to feel good.

Have you ever noticed that after running around outside for a while, you feel happier, or calmer, or more like yourself? That is real. That is not in your head. That is your body, working the way it is designed to work.

Four Things That Help Most Kids Move Well

The Lion is not going to tell you what your move time should look like. Your family knows what works for your family. Different kids live in different places, with different time, different space, and different things around them. All of that is okay.

What the Lion can share is four things that help most kids feel good in their bodies. These are things-that-help, not rules-you-must-follow. You and your trusted grown-ups can figure out what works for your family.

1. Some moving every day. Even a little is good. Doctors and scientists who study kids' health say that kids your age do well with about 60 minutes a day of moving (any kind, spread out across the day) [12, 13]. You do not need to do that all at once. Recess, walking to school, helping with chores, playing tag with a friend — all of it adds up. Even ten minutes of real moving is something.

2. A mix of kinds of moving. A variety helps the whole body. Running is great. Climbing is great. Throwing and catching is great. Stretching is great. Dancing is great. Different moves use different muscles, bones, and joints. Mixing them keeps the whole body happy.

3. Playing outside when you can. Outside has more space and more interesting things to do than inside. Outside has fresh air. Outside has weather. Outside has natural light, which the Rooster (Coach Light) will tell you about in a chapter coming soon. Inside moving is fine too. Outside moving is a special treat.

4. Moving you enjoy. Most kids keep doing things they like. Most kids stop doing things they hate. The Lion wants you to find moves that you love — not what your friends love, not what your family thinks you should love, not what some screen tells you to love. Try lots of things. Some will feel right. Stick with those. Try other things later.

These four are not magic. They are just things that help. If you already do most of them, that is great. If you do not, talk to a trusted grown-up about what might fit your life.

Notice What You Love

Here is a small thing the Lion wants you to try. Pause for a moment.

Think about all the ways you have moved your body in the last week. Maybe at school. Maybe at home. Maybe outside. Maybe in a friend's yard.

Now pick one — just one — that you really enjoyed. The one that made you smile. The one you did not want to stop doing.

Hold that one in your mind.

The Lion thinks that move — whatever it is — is a gift. It is something your body is telling you it likes. When you find a move you love, hold on to it. Do more of it when you can. Bodies that get to do moves they love grow stronger and happier than bodies that do not.

The Lion will not tell you what your favorite move should be. Your body already knows.

Lesson Check

1. Name two ways moving helps your body.
2. Name one way moving helps your brain.
3. Why do the Cat and I both say that moving and sleeping work together?
4. The Lion says moving can help with big or hard feelings. Have you ever noticed this in yourself?
5. What are three of the four things that help most kids move well?

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Lesson 1.3: Listening to Your Body When You Move

Learning Objectives

By the end of this lesson, you will be able to:

• Name four signals your body sends while you move
• Tell the difference between good tired and hurt tired
• Know what to do if your body hurts while you are moving
• Name three trusted grown-ups you can talk to about movement
• Know what to do if a movement problem feels really big or scary

Key Terms

The Lion Is Honest

The Lion is going to be honest with you.

Sometimes when you move, your body talks loudly. Your legs burn after running fast. Your arms ache after carrying something heavy. Your breath feels short. Your skin feels hot. Your throat feels dry.

That is your body sending signals. Your body has many signals. The Lion wants you to learn what they mean.

Some signals say, I am working — keep going if you want. Some signals say, Slow down for a minute. Some signals say, Stop right now. Something is wrong.

Most of the time, kids can tell the difference once they pay attention. Sometimes they cannot tell, and they need a trusted grown-up to help them figure it out. That is normal.

This lesson is about listening to your body and knowing what to do when it talks.

Four Signals to Notice

Here are four signals your body sends a lot when you move. The Lion wants you to know them.

1. Tired. Your legs feel heavy. Your arms feel slow. You want to sit down. Tired is normal when you have been moving. Tired says, I have done some work — I might want a rest soon.

2. Thirsty. Your mouth feels dry. You want water. Thirsty says, My body needs water. When you move, especially when you sweat, your body uses water and needs more. The Elephant (Coach Water) will write a chapter about water for you soon. For now, just know — when you feel thirsty, drink water if you can.

3. Hot. Your skin feels warm. You feel sweaty. Your face is pink or red. Hot says, My body is working hard, and it needs to cool down. You can rest in the shade, drink water, slow down, or move to a cooler spot. If you ever feel very hot, dizzy, or sick from the heat, that is a signal to stop and tell a grown-up right away.

4. Hurting. Something feels sore. Maybe one part of you feels sharp pain. Maybe you twisted an ankle. Maybe you fell and bumped your knee. Hurting is your body's biggest signal. The Lion will say more about this in the next part.

Notice your signals. Most kids your age already feel them but have never been taught to name them. Now you can. Knowing the names is the first step.

Good Tired and Hurt Tired

There are two kinds of tired the Lion wants you to know about. They feel different.

Good tired is the kind of tired you feel after a real moving day. Your muscles feel a little soft. Your body feels full of work. You might want a snack and a rest. You feel happy — even though you are tired. Good tired says, I did something, and my body is ready to recover. This is normal. This is healthy. This is how moving is supposed to feel.

Hurt tired is different. Hurt tired says, Something is wrong. It might be a sharp pain in one spot. It might be a feeling that your body cannot keep going safely. It might be dizziness. It might be feeling sick. Hurt tired is not the same as good tired. Hurt tired is a signal to stop.

If you ever feel hurt tired — or any sharp pain, or you fall and hit yourself hard, or you feel dizzy or like you might faint, or you cannot breathe normally — stop moving right away and tell a trusted grown-up. Not later. Right then. The grown-up will help.

Stopping when you are hurt is not weakness. Stopping when you are hurt is smart. Even the best athletes in the world stop when their body says stop. Pretending you are fine when you are not just makes the hurt worse later.

When to Tell a Grown-Up Right Away

The Lion has a short list. If any of these are happening while you move, stop and tell a trusted grown-up right away. Right then. Not after the game. Not at the end of recess. Right then.

• Sharp pain that does not go away
• You hit your head — even if you feel okay at first
• You cannot breathe normally
• You feel dizzy, faint, or like you might fall over
• You feel sick — like you might throw up
• Your skin feels very hot and you cannot cool down
• You see something that is not normal — like a swollen joint, or a bone that looks bent the wrong way
• You felt a pop or a crack in your body

These are signals the Lion takes seriously. So should you.

The grown-up will help. They may sit with you. They may bring water. They may check the hurt spot. They may take you home. They may call a doctor. If something is very serious, grown-ups can call 911. That is the phone number grown-ups call for an emergency in the United States. You do not have to call 911 yourself. You tell a grown-up. The grown-up makes the call.

Kids do not handle big movement hurts alone. Not now. Not ever. Trusted grown-ups handle it with you.

Everyday Movement Worries

Not every movement worry is an emergency. Many movement worries are small things — and the Lion wants you to know it is okay to tell a trusted grown-up about those too.

Here are some everyday movement worries that are good to talk about with a trusted grown-up, even though they are not emergencies:

• A sore spot that has not gone away in a few days
• Feeling tired all the time, even when you have rested and slept
• Being scared to do a move at school or in PE class
• Not having anywhere safe or interesting to play
• Feeling left out when other kids are moving
• Feeling slower or less strong than other kids and feeling bad about it
• Being told to move more by someone, and not knowing how
• A friend or sibling who is having any of these worries

Telling a trusted grown-up does not get you in trouble. Grown-ups want to know. They can help with the sore spot. They can help with the worry. They can help with finding a way to move that fits your body.

You can start small:

• "My knee has been sore."
• "I do not like running in PE."
• "I feel slow."
• "I do not know how to play with the other kids."
• "My friend got hurt and I am worried."

Any of those is a great way to begin.

Bodies Are Different — And So Is Moving

The Lion is going to say this again because it matters.

Every body is different. Some kids run fast. Some kids run slow. Some kids climb high. Some kids cannot climb because of their body. Some kids swim like fish. Some kids cannot float. Some kids dance in their wheelchair. Some kids have asthma and need to be careful with their breathing. Some kids have a heart condition and work with a doctor about what moves are right. Some kids have a body part that is different — too tight, too loose, missing, or shaped in its own way.

All of this is normal. All bodies belong here.

If your body needs extra care, you work with the trusted grown-ups in your life — your parents, your doctor, sometimes a physical therapist (a kind of doctor who helps bodies move better), your teacher, and your coach. They are for you. They figure out together what moves work for your body.

The Lion does not want any kid to feel left out of moving. There is a way for every body. Sometimes finding it takes time. Sometimes it takes a special helper. The Lion is patient. So are the grown-ups in your life.

Feelings About Movement

Sometimes kids have big feelings about moving. Not just about hurting — about moving itself.

• You feel embarrassed when you have to run in front of other kids.
• You feel sad because you cannot do what your friends can do.
• You feel mad because someone teased you about how you move.
• You feel frustrated because moves you used to do easily are harder now.
• You feel scared because you got hurt before and you are afraid to try again.
• You feel like there is something wrong with your body because it does not look like other kids' bodies.

The Turtle taught you that all feelings are okay. The Lion agrees. All feelings about moving are okay too.

What is not okay is to carry those feelings alone. The Turtle said it. The Bear said it. The Cat said it. The Lion is saying it now: when feelings get big or hard, you tell a trusted grown-up. That has not changed. It will not change.

A grown-up who loves you can help with movement worries the same way they help with food worries, brain worries, and sleep worries. The same grown-ups. The same kind of listening. The same kind of help.

When a Feeling Feels Really Scary or Unsafe

The Lion is going to be careful and clear here, because this part matters most.

Sometimes a feeling can get really big. Maybe you feel really sad about your body, or about being told to move, or about being hurt or laughed at. Maybe a feeling makes you want to hurt yourself. Maybe a feeling makes you feel like you do not want to be here.

If a feeling like that ever comes up — at any time, after moving or before moving or for no reason — please tell a trusted grown-up right away. Not later. Right then. The grown-up will not be mad. The grown-up will be glad you told them.

There are special phone numbers grown-ups can use when feelings get really scary or unsafe. The Lion wants you to know these exist, so that if a feeling like this ever happens, you can tell a grown-up, and the grown-up can use one of these helpers. You do not have to remember the numbers. The grown-ups in your life can use them.

For an emergency — when someone is hurt or someone needs help right away:

• A grown-up can call 911. In the United States, 911 is the phone number for emergencies. Real people answer fast and send help. Kids your age do not call 911 on their own — you tell a grown-up, and the grown-up makes the call.

Helpers grown-ups can call when feelings feel really scary or unsafe:

• The 988 Suicide and Crisis Lifeline: a grown-up can call or text 988, day or night. Real people answer. They help right away.
• Crisis Text Line: a grown-up can text the word HOME to 741741, day or night. Real people answer by text.

Helpers grown-ups can call about other big or hard worries:

• SAMHSA National Helpline: 1-800-662-4357, day or night. Real people answer.
• The National Alliance for Eating Disorders (if a worry is about your body, your eating, or your movement in a way that worries you): 866-662-1235, on weekdays.

These helpers are for grown-ups to use when you and they need them. Kids your age do not call helplines on their own. You tell a trusted grown-up first. The grown-up takes care of the rest.

The Bear, the Turtle, the Cat, and I are all saying the same thing. We agree. You are part of a team. You are not alone.

Moving Is for You

The Lion will end this lesson with one strong thought.

Moving is for you. Moving is not about looking a certain way. Moving is not about being faster or stronger than someone else. Moving is not something you have to earn. Moving is not a punishment. Moving is not what you do to make your body smaller or different.

Moving is for feeling good. Moving is for what your body can do. Moving is for the joy of running across grass, of climbing higher than yesterday, of dancing because a song makes you, of pushing your wheelchair across the gym floor, of swimming under the sun, of hugging the people you love.

Bodies come in every size and every shape and every color. The Lion celebrates every one of them. Yours included. The Lion has watched humans for a long time and has never seen a body that did not belong. Yours belongs. The Lion is glad you are here.

Now go move. Or rest. Or whatever your body is asking for today. The Lion is in your corner.

Lesson Check

1. Name three signals your body sends while you move.
2. What is the difference between good tired and hurt tired?
3. What should you do if you ever get hurt while moving?
4. Why does the Lion say "every body is different"?
5. If a feeling about moving ever feels really scary or unsafe, what is the first thing you should do?

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End-of-Chapter Activity: A Day of Moves

The Lion has one activity for you. It is fun. It takes one day of noticing, plus a short talk with a trusted grown-up at the end. You can do this any day.

What You Need

• A piece of paper or a small notebook
• A pencil or crayon
• One day of your normal life
• A trusted grown-up to share with

What You Do

Step 1 — Make a moves sheet. At the top of your paper, write the date. Below the date, make three columns with these headings: Move, When, How it felt.

Step 2 — Notice as you go. Throughout one day, try to fill in the chart five times. Each time you do a real movement — anything from a quick run to a long walk to a dance to a chore — write it down. Examples:

Five moves is enough. You can do more if you want, but five is the goal.

Step 3 — Pick your favorite. At the bottom of your sheet, write: My favorite move today was ______. Pick the one that felt the best — the one that made you smile, the one you would do again tomorrow.

Step 4 — Notice your body at the end of the day. Before bed, write one short sentence: Right now my body feels ______. Examples: "tired in a good way," "okay," "a little sore in my legs," "happy," "ready to sleep."

Step 5 — Share with a trusted grown-up. Show your sheet to a trusted grown-up. Read out your favorite move. Ask them: "What was your favorite way to move today?" Listen to their answer. Grown-ups move too, even when kids do not see it.

Step 6 — Keep the sheet. Save your moves sheet somewhere safe. The Lion thinks moves sheets are fun to look back on later.

What You Will Get From This

You will start to notice the moving you already do — much more than you might have thought. You will find at least one move you love. You will share something small with a trusted grown-up. And you will practice listening to what your body has to say at the end of a day.

That is a small habit. It is also a strong one. The Lion thinks both are true.

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Vocabulary Review

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Chapter Review

These questions are not a test. They are a way to check what you remember. Take your time. Look back at the lessons if you need to. There are no tricks.

1. Name a muscle, a bone, and a joint in your own body. Where are they?

2. Name three different kinds of movement.

3. Name two ways moving helps your body and one way moving helps your brain.

4. What is the difference between good tired and hurt tired?

5. Who are two trusted grown-ups you could talk to about movement?

6. If you ever get hurt while moving, or have a feeling about moving that feels really big or scary, what is the first thing the Lion says you should do?

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Instructor's Guide

This guide is for parents, caregivers, teachers, and other grown-ups using this chapter with a child in Grade 3 (ages 8-9).

What This Chapter Teaches

This is the first chapter the child will read about movement in the CryoCove Library. It is the foundation. The chapter teaches three big ideas at age-appropriate depth:

1. Your body is made to move. Bodies have muscles, bones, and joints built for motion. People have moved every day for thousands of years; modern bodies still expect movement. Many kinds of movement count, and every body has its own way — including kids who use wheelchairs, kids with chronic conditions, kids of all sizes and abilities. Inclusion is central, not an afterthought.

2. How moving helps you. Moving makes muscles, bones, and heart stronger. Moving sends more blood to the brain and helps the brain grow connections. Moving and sleep work together. Moving can help big or hard feelings settle. Four research-informed things that help most kids move well: some moving every day (about 60 minutes spread across the day, per AAP/WHO consensus), a variety of movement kinds, playing outside when possible, and moving you enjoy. All four are presented as research-informed things-that-help, never as rules-you-must-follow.

3. Listening to your body when you move. This is the safety-critical lesson, paralleling the Food / Brain / Sleep Lesson 3 structures. The child learns the four common body signals (tired, thirsty, hot, hurting), the difference between good tired (work done, body ready to recover) and hurt tired (something wrong, stop moving), what to do if hurt or having big feelings about movement, and explicit emergency framing — including the first appearance of 911 in the curriculum, framed at age-appropriate depth ("grown-ups call 911 — kids tell a grown-up"). The two-tier protective framing (everyday movement worry → trusted grown-up; urgent → 988, 911, etc.) matches Brain and Sleep.

What This Chapter Does NOT Teach

This chapter is intentionally light on certain content that becomes appropriate at later grades:

• No exercise physiology vocabulary. VO2max, aerobic/anaerobic, heart-rate zones, training periodization — all of that is Grade 6 and above.
• No specific exercise prescriptions. No "do X for Y minutes at Z intensity." The chapter presents a general 60-minutes-per-day range from AAP/WHO consensus and trusts families to figure out specifics.
• No body composition or weight discussion. None. Movement is framed for capability, function, and joy throughout — never for changing how the body looks.
• No athletic-performance framing or competition language. Movement is for you, not for being faster or stronger than someone else.
• No detailed musculoskeletal anatomy. Grade 6 covers bones-and-muscles count and Wolff's Law. Grade 3 stays at the simplest level (muscles pull bones at joints).

If your child asks questions in these areas, the best answer is: "That is a great question. Let's figure it out together." Then you, the trusted grown-up, decide what to share.

How to Support the Child

A few things you can do that align with the chapter's framing:

• Celebrate movement in all forms. Whatever your child enjoys — running, dancing, climbing, swimming, wheelchair sports, gardening, walking the dog, helping with chores — celebrate it. Variety matters more than performance.
• Never compare your child's movement to others'. Comments about how fast, strong, or coordinated a child is compared to siblings, peers, or yourself at the same age can do real harm. The Lion never compares. We ask you not to either.
• Provide opportunities, not pressure. Outdoor time, playground access, walks together, time and space to move — these are the gifts that matter. Pushing for performance is usually counterproductive at this age.
• Watch for hurt vs. tired. When your child says they hurt, take it seriously. Pretending to be fine is a habit kids learn early when adults dismiss their reports. Building the habit of stopping when something hurts is one of the most protective skills you can teach.
• Be the one your child can come to about a movement worry. The chapter explicitly tells the child to talk to a trusted grown-up. Make sure they know you are that grown-up.
• For children with disabilities or chronic conditions: the chapter explicitly names that some kids work with doctors, physical therapists, or coaches about what movement works for their specific body. If that includes your child, the chapter wants them to feel seen, not other.

Watching for Warning Signs

Children ages 8-9 are not too young to develop concerning patterns around movement, including movement-and-body-image intersection issues. The chapter is preventive, not reactive. But if you notice any of the following for more than two to three weeks, please contact your pediatrician or a qualified clinician:

• Negative talk about their body, including in relation to movement ability
• Sudden interest in moving "more" tied to body shape rather than capability
• Avoidance of movement that used to be enjoyed
• Repeated unexplained injuries
• Fear of being seen moving (changing clothes for PE, etc.)
• Sleep or eating changes alongside movement changes
• Any mention of not wanting to be here, wanting to hurt themselves, or feeling hopeless — these require immediate response

Verified resources (May 2026):

• 988 Suicide and Crisis Lifeline: call or text 988, 24/7. The right first call for any mention of suicide or self-harm.
• 911: for any acute medical or safety emergency, including serious injuries from movement.
• Crisis Text Line: text HOME to 741741, 24/7.
• SAMHSA National Helpline: 1-800-662-4357, 24/7. General mental health and substance use referrals.
• National Alliance for Eating Disorders: 866-662-1235, weekdays. Licensed therapists. Useful when body-image worries appear alongside movement worries.
• Your pediatrician is the best starting place for any persistent concern that is not an acute crisis. For movement-specific concerns, your pediatrician can refer to a sports medicine clinician or physical therapist.

Note: the NEDA helpline (1-800-931-2237) is not functional as of this writing. Use the National Alliance for Eating Disorders number above instead.

Pacing

If you are using this chapter in a classroom:

If you are using this chapter at home, two lessons per week is comfortable. Lesson 3 is the longest and contains the most safety-critical content; budget extra time for it.

Lesson Check Answers

Lesson 1.1:

1. Muscle: a soft, strong part that pulls on bones. Bone: a hard part that gives the body its shape. Joint: where two bones meet so they can bend. Real examples vary by child. 2. Any three from the chapter's long list (running, jumping, swimming, dancing, climbing, biking, etc.). 3. Because human bodies have been built for moving for thousands of years; modern bodies still expect daily movement. 4. No. Every body has its own way to move. The Lion never compares bodies. 5. The child's own answer. Any honest example is correct.

Lesson 1.2:

1. Muscles get stronger; bones get stronger; the heart (a muscle) gets stronger; coordination improves. Any two. 2. Moving sends more blood to the brain; moving helps the brain grow connections. Either one. 3. Because moving during the day helps the body get a good kind of tired, and moving and sleep both help the body recover and grow. The Cat and the Lion are part of the same team. 4. The child's own observation. 5. Any three of: some moving every day; a variety of kinds of moving; playing outside when possible; moving you enjoy.

Lesson 1.3:

1. Any three of: tired, thirsty, hot, hurting. 2. Good tired = body has done real work and is ready to recover; feels okay or even happy. Hurt tired = something is wrong; sharp pain, can't keep going safely, dizzy, feeling sick — a signal to stop. 3. Stop moving right away and tell a trusted grown-up. The grown-up may help directly, may take you to a doctor, or in an emergency may call 911. 4. Because some kids run fast and some run slow; some climb and some use wheelchairs; some swim and some dance; some have chronic conditions; some need extra care from doctors or physical therapists. All bodies belong, and movement looks different for different kids. 5. Tell a trusted grown-up right away. The grown-up can call a crisis line or 911 if needed.

Chapter Review Answers

1. Any real example from the child's own body. 2. Any three from the chapter's long list. 3. Body: muscles stronger, bones stronger, heart stronger, better coordination (any two). Brain: more blood, more connections, better attention and learning (any one). 4. Good tired = work done, ready to recover. Hurt tired = something wrong, stop and tell a grown-up. 5. Any two real grown-ups in the child's life who care for them. 6. Tell a trusted grown-up. The grown-up can help, call a doctor, or in an emergency call 911.

Discussion Prompts

Open-ended questions to ask the child after the chapter:

1. What is one way your body moved today that you enjoyed?
2. What is a movement you can do today that you could not do a year ago? How do you think that happened?
3. The Lion says every body has its own way to move. Can you name a kind of movement that fits your body really well?
4. Have you ever noticed that you feel better after moving when you have had big feelings? Can you tell about a time?
5. What is the difference between good tired and hurt tired? Can you remember feeling each one?
6. What is one of the four things that help most kids move well that you would like to do more of?
7. If you got hurt at the playground today, what would you do? Who would you tell?
8. Why do you think the Lion says "moving is for you" — not for looking a certain way?

Common Child Questions

• "Why do I get out of breath when I run?" Because moving harder means your muscles need more air and more food, so your heart and lungs work faster to bring it. Out of breath is normal during fast moving. It is a signal your body is working — not a sign something is wrong. (If you feel like you cannot catch your breath at all, that is different. Tell a trusted grown-up.)
• "How much should I exercise?" Doctors and scientists say kids your age do well with about 60 minutes of moving spread across the day. That includes school recess, walking, playing — all of it. But the Lion does not measure your time. The Lion just wants you to move in ways you enjoy, every day if you can.
• "What if I am not good at any sport?" Sports are one kind of movement. They are not the only kind. Many wonderful movers have never played a sport. Dancing, climbing, helping, swimming, riding bikes, exploring — all of it counts. Find what you love.
• "Why does my friend run faster than me?" Bodies are different. Some bodies are built for fast running; some are built for other things. Faster does not mean better. The Lion never compares. Your body is doing the right things at its own pace.
• "Is it bad to rest?" No. Rest is part of being strong. Even the Lion rests most of the day. Your body grows and repairs during rest. Moving and resting are a team.
• "What if I get hurt?" Stop moving right away. Tell a trusted grown-up. The grown-up will help. If it is small, you will rest and feel better. If it is bigger, the grown-up may take you to a doctor. The earlier you tell, the better.
• "What is 911 for?" 911 is the phone number grown-ups call for emergencies in the United States. If someone is hurt badly, sick badly, or in danger, a grown-up can call 911 and real people will come help. Kids do not call 911 on their own (unless a grown-up has taught you to and there is no grown-up around). You tell a grown-up first.
• "What if my body cannot do what other kids' bodies do?" Then your body has its own way to move, and that is okay. The Lion is for every kid. Your doctor, your family, and sometimes a special helper called a physical therapist will work with you to find what is right for your body. You belong here.
• "Why do I cry when I get tired sometimes?" Because being very tired can make feelings come up more easily. The Turtle taught about this — when bodies are tired, feelings can feel bigger. That is normal. Rest helps.

Parent Communication Template

Dear families,

Your child is beginning the first chapter of the CryoCove Library Coach Move curriculum — Moving and Your Body. This is a Grade 3 chapter at the very start of a long curriculum that will continue through high school and beyond.

What the chapter covers:

• That bodies are built for movement, and that humans have moved every day for thousands of years
• That every body has its own way to move, including kids who use wheelchairs, kids with chronic conditions, and kids of all sizes and abilities
• How moving helps the body (stronger muscles, bones, heart), the brain (more blood flow, more connections), sleep, and feelings
• Four research-informed things that help most kids move well: some moving daily, variety, outdoor play when possible, and moving you enjoy
• Listening to body signals (tired, thirsty, hot, hurting), the difference between good tired and hurt tired, and what to do if hurt while moving

Tone: The chapter is strong, warm, encouraging, and consistently inclusive. The Lion celebrates every body. Movement is framed for capability, function, and joy — never for changing body shape, weight, or appearance. The Lion never compares one child to another. Sport and competition language are not used.

What this chapter does not teach: specific exercise prescriptions ("do X for Y minutes at Z intensity"), exercise physiology vocabulary (VO2max, aerobic/anaerobic, heart-rate zones), body composition discussion, athletic-performance framing, or detailed musculoskeletal anatomy. Those arrive at later grades.

End-of-chapter activity: Your child will spend one day noticing the moves they do — five moves, when each happened, and how each felt — and then share the noticing sheet with a trusted grown-up (you, if available). Please support this activity. It is a low-pressure way to talk about movement together.

A note on Lesson 3: Lesson 3 covers what to do when something hurts during movement. It introduces 911 for the first time in this curriculum at age-appropriate framing: "grown-ups call 911 for emergencies — kids tell a grown-up first." The chapter also mentions crisis resources (988 Suicide & Crisis Lifeline; Crisis Text Line — text HOME to 741741; SAMHSA National Helpline; National Alliance for Eating Disorders) at the same "grown-ups can call these if you need help" framing used in the Brain and Sleep chapters. Kids ages 8-9 do not independently navigate crisis lines or 911. If you would like to read Lesson 3 alongside your child, that is welcome.

Warning signs we ask families to notice: This chapter teaches your child to talk to a trusted grown-up about movement worries — physical and emotional. If you notice avoidance of movement that used to be enjoyed, negative talk about their body, repeated unexplained injuries, fear of being seen moving, or any mention of not wanting to be here, please contact your pediatrician or a qualified mental health provider. Verified resources are listed in the Instructor's Guide section of the chapter.

If you have any questions, please reach out to your child's teacher or to us at the CryoCove team.

Warmly, The CryoCove Curriculum Team

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Illustration Briefs

Lesson 1.1 — So Many Ways to Move Placement: After "So Many Ways to Move." Scene: A wide, warm scene showing about eight children moving in different ways in a friendly outdoor space — like a park or a wide schoolyard. Show: a child running; a child jumping rope; a child in a wheelchair zooming forward with arms working hard on the wheels; a child dancing with hands raised; a child climbing a low climbing structure; a child throwing a ball; a child stretching on the grass; a child walking a small dog on a leash. The children are diverse: different skin tones, different body sizes, different ages within the G3 range, different abilities. Coach Move (the Lion) stands warmly to one side, watching with a proud smile and one paw raised in a friendly wave. The scene is cheerful, never crowded, never competitive — every child is moving in their own way. The kid in the wheelchair is given equal visual weight to the running/climbing kids — not in a corner. Mood: joyful, inclusive, everyday, never aspirational or athletic-marketing. Aspect ratio: 16:9 web, 4:3 print.

Lesson 1.2 — Moving Helps Everything Placement: After "Moving Feels Good." Scene: A simple four-square chart with one drawing in each square. Top-left: a child running with arrows showing blood flow up to a healthy-looking brain — label "Moves your blood, helps your brain." Top-right: a child jumping rope with a small calendar shown in the corner — label "Builds strong bones for life." Bottom-left: a child sleeping peacefully in bed under a starry sky with a moon — label "Helps you sleep at night." Bottom-right: a child smiling and dancing with hands raised, a small heart above — label "Helps your feelings and mood." Coach Move (the Lion) stands in the center of the chart with one paw resting on each side, looking proud and warm. Mood: bright, hopeful, never about performance — just celebrating what bodies do. Aspect ratio: 16:9 web, 4:3 print.

Lesson 1.3 — A Trusted Grown-Up Helps With a Hurt Placement: After "When to Tell a Grown-Up Right Away." Scene: A friendly outdoor scene with a child sitting on the grass holding their ankle with a small worried face. A trusted grown-up is kneeling beside them, gently looking at the ankle, with a kind and attentive face. The grown-up has a calm expression that says "I'm here." A nearby water bottle sits on the grass. In the background, other children are still playing — but at a distance, not crowding the scene. Coach Move (the Lion) sits nearby, watching with concern but not panic. Around the picture float small word-bubbles: "hurts," "rest," "tell a grown-up." Mood: safe, warm, never panicked, never scary. The grown-up is the focus of the help. Show diverse skin tones and body sizes. The injured child is an ordinary kid, not a "perfect athlete" image. Aspect ratio: 16:9 web, 4:3 print.

Optional — Lesson 1.1: Long-Ago People Moving Placement: After "Long, Long Ago." Scene: A simple peaceful scene of a small group of long-ago people moving in their everyday lives — one walking carrying a basket, one digging at the ground for plants, one running with a stick, one carrying a child on their back, one fishing at a small river, one stretching in the morning sun. The figures are gentle, not aggressive or fierce. They are diverse in age (children, adults, elders). Coach Move (the Lion) stands quietly to one side, watching with a soft smile. Mood: peaceful, ancestral, never primitive-tribal-stereotype — just a gentle picture of people who moved through their day. Aspect ratio: 16:9 web, 4:3 print.

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Citations

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8. Dolezal, B. A., Neufeld, E. V., Boland, D. M., Martin, J. L., & Cooper, C. B. (2017). Interrelationship between sleep and exercise: a systematic review. Advances in Preventive Medicine, 2017, 1364387.

9. Biddle, S. J. H., & Asare, M. (2011). Physical activity and mental health in children and adolescents: a review of reviews. British Journal of Sports Medicine, 45(11), 886-895.

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11. Basso, J. C., & Suzuki, W. A. (2017). The effects of acute exercise on mood, cognition, neurophysiology, and neurochemical pathways: a review. Brain Plasticity, 2(2), 127-152.

12. Bull, F. C., Al-Ansari, S. S., Biddle, S., Borodulin, K., Buman, M. P., Cardon, G., Carty, C., Chaput, J.-P., Chastin, S., Chou, R., Dempsey, P. C., DiPietro, L., Ekelund, U., Firth, J., Friedenreich, C. M., Garcia, L., Gichu, M., Jago, R., Katzmarzyk, P. T., … Willumsen, J. F. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462.

13. Murphy, N. A., & Carbone, P. S.; Council on Children with Disabilities. (2008). Promoting the participation of children with disabilities in sports, recreation, and physical activities. Pediatrics, 121(5), 1057-1061.