Virginia AHPERD_SpringSummer2026

energizers: Aerobic energizers, mindfulness energizers, cognitive energizers, and yoga/dance energizers. Aerobic energizers are short bursts of physical activity that are de signed to increase heart rate, elevate energy levels, and boost blood flow to the brain (Hillman et al., 2019). Mind fulness energizers focus on slow and controlled move ments like stretching and deep breathing which helps to reduce anxiety, stress, and encourage self-regulation (Gla pa et al., 2018). Cognitive energizers are activities that have students coordinate with both sides of their body while fol lowing more complex sequences which activate both sides of the brain to improve focus and attention (Schmidt et al.,

2016). Finally, yoga and dance energizers are structured ac tivities that use music or guided mediation to incorporate the whole body in an expressive way (Lander et al., 2024). Figure 2 outlines seven examples of movement-based en ergizers. There are many tips and tricks for using movement based brain energizers. First, it is recommended that teachers use a variety of types and activities to keep stu dents interested in and excited about the energizers, and to prevent boredom (Lander et al., 2024). Similarly, en couraging student input about which energizers are their favorites, or if they have new ideas for energizers will also

Table 2

TABLE 2 Movement-Based Energizers

Movement-Based Energizers

Name

Type

Description

Recommended Timing & Duration

Source

Mindful Mountain Pose

Mindfulness

Students stand tall while raising arms slowly overhead while inhaling deeply and lowering arms slowly while exhaling. Focus is on breath and balance Students stand and touch their right hand to their left knee, then their left hand to their right knee. Repeat this for 30-60 seconds. Can be done sitting or standing Students stay in place and quickly jog with high knees for 20-30 seconds, followed by 10 seconds of marching to slow down. Minimal space required. Play some music and have the teacher or student lead a few simple dance moves that everyone must follow. Switch leaders often.

1-2 minutes, used after a transition

(Glapa et al., 2018)

Cross-Body Touches

Cognitive

1 minute, used before a major task such as a test

(Schmidt et al., 2016)

High Knees Sprint

Aerobic

1 minute, used when students show signs of low energy

(Buchana n et al., 2021)

Follow the Leader Dance

Yoga/Dance

1-2 minutes, used after a long period of sitting

(Lander et al., 2024)

10 • Virginia AHPERD • SPRING/SUMMER 2026