Objectives for Students

Students will be able to:

  • Describe RECHARGE as “to sleep or relax to get energy."
  • Recall that children need 9-12 hours (ages 6-12) or 8-10 hours (ages 13-18) of sleep each night.  
  • Describe healthy ways to relax during the day to refresh energy.


View/Print Grades 3-6 Educator's Guide



View/Print Student Materials

Sessions 1 and 2             Session 4                          Session 5
4_S1_My_Energy.png   4_S4_Take_a_Break.png   4_S5_Recharge_Your_Energy.png

Education Standards
View/print Common Core and Health Education Standards alignment.
Prior Knowledge

RECHARGE is all about your energy. RECHARGE is a key influencer of healthy choices. You RECHARGE your energy in two ways:  
     1. Sleep to restore energy - 9-12 hours (ages 6-12) or 8-10 hours (ages 13-18).  
     2. Relax to refresh energy - do a quiet activity that does not involve a screen (draw, write, read, puzzles, etc.).

fit Tip

RECHARGE Your Energy!  Set an alarm to remind you of what time you need to go to bed to get 9-12 (ages 6-12) or 8-10 (ages 13-18)  hours of sleep each night.

Family Message

Your child is learning about an important element of their growth and development and a key influencer of healthy choices: RECHARGE! 

RECHARGE is all about getting energy. In addition to sleeping 9-12 hours each night (8-10 hours for ages 13-18), children need to take time to relax to refresh their energy during the day. You can learn more about the benefits of RECHARGE from Raising fit Kids at webmd.com/parenting/raising-fit-kids.


Get started! Launch slides below to begin the lesson.

Riddle Time

Ask students to guess how they are like a hand-held game, remote-controlled toy car, and a computer. (You must RECHARGE to get energy!)


Lead a class discussion about how students look and feel when their energy is low.

Follow with a discussion about how students look and feel when they have all the energy they need.

Tell students they need energy to be active!

Your Energy

Students observe others to see who has energy.

Next, they turn their attention to themselves and talk about their energy at different times during the day by coloring in batteries on the My Energy handout.

Students will complete the energy check handout during Session 2.

Show Your Energy!

Students show their energy level by either sitting on the floor (low), standing (in the middle), or standing with hands in the air (fully recharged).

First, students show what their energy level was after school the previous day, then they show their energy from the night before. Conclude by asking students to show their current energy level.

Energy Influences Choices

Explain that energy influences the choices you make each day.

Invite students to talk about a time when their energy influenced a choice.


Your Energy

Look back at the My Energy handout. Ask students to write or draw what they were doing when they checked their energy after Session 1.

How Much Sleep?

Ask students to predict the amount of sleep different animals need to RECHARGE their energy. 

  • A giraffe only sleeps about 2 hours.
  • A 6-12-year-old child needs 9-12 hours of sleep each night.
  • Rabbits sleep 11-12 hours.
  • A brown bat sleeps nearly 20 hours.

Why Sleep?

Highlight the key points aobut sleep:

  • Your body and brain need 9-12 hours of sleep every night to restore energy to make healthy choices. 
  • Sleep gives you energy to play and have fun.
  • Sleep helps you recall what you have learned.
  • Sleep helps your body and brain grow. 

Good Night!

Calculate the time students need to go to bed to get the 9-12 hours of sleep they need.

For those students who find falling alseep difficult, practice the “I Can’t Sleep” activity. Encourage students to try the same activity at home when they need help falling alseep.

Got Energy?

People are not the only ones who need to refresh their energy from time to time.

Help your students match the object with the best refresh choice.


Explain that your body needs to relax for short periods of time to RECHARGE during the day.

Examples of ways to relax include quiet activities such as: stretching, reading, listening to music, drawing, or walking.

Screen time is not relaxation. It stimulates brain activity rather than recharging energy.

Refresh Your Energy

Students plan ways they will relax to refresh their energy by making a take-a-break basket.

Students name things they can use for quiet time such as: art supplies, writing materials, board games, playing cards, books, music, and/or puzzles. They may list or draw items using the Take a Break.

Rest and Relax

Select the video The Best Ways to Recharge and Relax.

Students watch and listen for examples:

  • Quiet activities they can do to refresh energy.
  • How many hours of sleep they needed each night to fully restore their energy.

Get Some Energy

  You can do a breathing exercise:

  1. Sit up tall or lie on the floor. 
  2. Inhale slowly through your nose, count to 4.
  3. Exhale slowly through your mouth, count to 8.
  4. Repeat 5-10 times.
  5. Stand up and stretch to the ceiling, then to the floor.​

Smile! You now know a new way to RECHARGE!

RECHARGE Your Energy

Students use the RECHARGE Your Energy handout to make a healthy choice plan for weekend days. They are to show three different ways in which they will RECHARGE.

Remind students that RECHARGE, along with MOOD, influences healthy FOOD and MOVE choices.