Physical activity breaks: Fitness Dice
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EmailLooking for a quick, fun physical activity break for youth or adults? Fitness Dice is the answer.
There are many ways to keep a meeting or a classroom upbeat and entertaining. Having five to ten minute physical activity breaks are one of the greatest facilitation skills to keep your audience’s attention. One activity that is quick and easy to use for both youth and adults is “Fitness Dice,” or as I like to call it “Who’s Feeling Lucky?”
Fitness Dice are cheap to buy and cheaper to make. Along with being an affordable tool, they will also have your audience’s attention and keep them asking for more! There are three different options for getting your own fitness dice:
- Purchase already made Fitness Dice
- Create your own Fitness Dice by decorating a box or folding paper to make dice.
- Use normal dice, just make sure they are two different colors.
Directions
- Have everyone stand up in a circle.
- Choose one participant to roll the dice and complete the exercises noted. If you are using two different colored dice, refer to the chart below. If you have bought or made your own Fitness Dice, complete the exercises on the dice.
- Continue for five to ten rolls.
Adaptions
- Easier: Use lower numbers and easier movements.
- Harder: Use higher numbers and harder movements.
- Use as an icebreaker: Whoever throws the dice has to introduce themselves before they throw the dice.
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Green Dice |
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White Dice |
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1 |
= |
2 Repetitions |
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1 |
= |
Arm Circles |
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2 |
= |
4 Repetitions |
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2 |
= |
Squats |
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3 |
= |
6 Repetitions |
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3 |
= |
Marching in Place |
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4 |
= |
8 Repetitions |
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4 |
= |
Jumping Jacks |
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5 |
= |
10 Repetitions |
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5 |
= |
Arm Swings |
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6 |
= |
12 Repetitions |
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6 |
= |
Russian Twist |
Watch Fitness Dice in action and learn about other physical activity breaks and how you can use them in other Michigan State University Extension articles.
