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Get the Family Moving. A Quick Fun Guide to Exercise Cara Karner MS, RD, LD, CDE Catherine Robinson MS, RD, LD, CDE. Outline. What is Exercise? The benefits of exercise Exercise pyramid The different types and recommendations. Recommendations for normal and overweight children

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Get the family moving l.jpg

Get the Family Moving

A Quick Fun Guide to Exercise

Cara Karner MS, RD, LD, CDE

Catherine Robinson MS, RD, LD, CDE


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Outline

  • What is Exercise?

    • The benefits of exercise

  • Exercise pyramid

  • The different types and recommendations.

  • Recommendations for normal and overweight children

  • Fun ways to increase activity.

  • Summary


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Exercise Defined

  • Physical Exercise- any bodily activity that enhances of maintains physical fitness and overall health.

    • Boosts Immune System

    • Helps Prevent:

      • Cardiovascular Disease

      • Heart Disease

      • Type 2 Diabetes

      • Obesity

http://en.wikipedia.org/wiki/Physical_exercise


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FUN

  • Exercise should be fun

  • Do something you enjoy

  • What do you enjoy doing?

    • Dance, run, play, swing, swim, surf



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Activity Pyramid for Kids

  • Per the University of Missouri Extension Office


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Per the Pyramid

  • Exercise 30 minutes most days of the week

    • (150 minutes per week)

    • This is to maintain weight

  • Exercise 60 minutes most days of the week (5 days)

    • (300 minutes per week)

    • To lose weight


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What are the different types of activity?

  • Aerobic

    • Uses oxygen

    • Pumps your heart

    • Examples:

      • Dancing, Swimming, Soccer, Basketball, wii

  • Anaerobic

    • Builds muscle

      • Lifting weights

  • Which is better?

    • Anything is better than nothing!


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Consistency is the key

  • Length

    • How many minutes?

  • Regularity

    • How often?


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Recommendations for School Age Children

  • Enjoyable

    • Make if fun!

      • Frisbee, disc golf, wii, dance revolution

  • Appropriate

    • Age appropriate- play

      • Bad example- lifting weights age 6

  • Variety

    • Try something different.

      • Kayaking, surfing, softball,

Strong, Malina, Blimkie, et al, J Pediatrics, 2005


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Recommendations for Children Based on Age

  • Pre- School

    • General movements

      • Jumping, throwing, running, climbing

  • Elementary School Age (6-9)

    • More complex movements

      • Tag, games, recreational sports

  • Pre-Teens (10-14)

    • Team sports, skill development

      • Soccer, swim team

  • Teenagers (15-18)

    • More structured health and fitness activities,

      • Gyms, aerobic classes, weight lifting

Strong, Malina, Blimkie, et al, J Pediatrics, 2005


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Simple Ways to Increase Activity

  • Re-arrange the living room to provide areas for movement

  • Turn off the TV and turn on the stereo and have a family dance off

  • Allow active play before homework

  • 30 minute rule

    • After 30 minutes of computer or homework take a 3-5 minute break

Sothern et al, Trim Kids, Harper Collins 2001;

Handbook of Pediatric Obesity: Clinical Management, 2005


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Play Now! Homework Later!

  • Children concentrate better after they have had some physical Activity

  • At School

    • Sitting, Being Still, Behaving

  • At Home

    • Get outside burn up energy

    • Then homework

Sothern et al, Trim Kids, Harper Collins 2001


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To Succeed

  • Make it fun!

  • Do something you can be successful at

  • Start with the basics and work up to harder skills

    • Stretching- Balance Activities- Climbing- then rock climbing.

  • Exercise in a non-threatening environment

    • Parks, playgrounds, walking tracks


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Put Some Pep in Your Step!

Increase Physical Activity.


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Recommendations for Children ages 7-18 with a BMI > 85th Percentile

  • Limit access to TV/Computer/Video

  • Recommended Aerobic Activity

    • Weight bearing such as brisk walking, treadmill, field sports, roller blading, hiking, racket ball, tennis, martial arts, jump rope

  • Parent training and fitness education

  • Pacing Skills

Sothern, 2000;2001; Sothern, Handbook of Pediatric Obesity: Clinical Management, 2006.


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Recommendations for Children ages 7-18 with a BMI > 95th Percentile

  • Limit access to TV/Computer/Video

  • Recommended Aerobic Activity

    • Non weight bearing such as swimming, cycling, strength aerobic circuit training, arm ergometer (crank), arm specific aerobic dancing, interval walking, and recline bike

  • Parent training and fitness education

Sothern, 2000;2001; Sothern, Handbook of Pediatric Obesity: Clinical Management, 2006.


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Recommendations for Children ages 7-18 with a BMI > 95th Percentile

  • Limit access to TV/Computer/Video

  • Recommended Aerobic Activity

    • Non weight bearing only such as swimming, seated or lying circuit training, arm ergometer, seated chair aerobics, and recline bike

    • Note: Guidelines should be readjusted every 10-15 weeks

  • Parent training and fitness education

  • Other emotional and dietary concerns must be addressed

Sothern, 2000;2001; Sothern, Handbook of Pediatric Obesity: Clinical Management, 2006.


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Exercise Guidelines for Overweight Children Percentile

  • Recommended Strength Training:

    • 2-3 days per week

    • 1-2 sets per exercise

  • Recommended Flexibility Training:

    • 5 days per week 15-30 minutes

    • Guidelines should be readjusted every 10-15 weeks based on evaluation

Sothern, Handbook of Pediatric Obesity: Clinical Management, 2005.


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Health Benefits of Strength Training in Children Percentile

  • Improves

    • Strength

    • Muscle endurance

    • Bone density

    • Balance

    • Self Satisfaction

    • Self-esteem

    • Body Image

Sothern, 1999, 2001


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Sothern, 2001


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Sothern, 2001


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Include at least run and jump to encourage the development of muscular strength and endurance30 to 60 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.


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Walking briskly run and jump to encourage the development of muscular strength and endurance (about 3½ miles per hour)

MODERATEphysicalactivities include:

School sports

Hiking

Biking

Skating/Surfing

Dancing


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Swimming run and jump to encourage the development of muscular strength and endurance (freestyle laps)

Walking very fast (4½ miles per hour)

VIGOROUSphysical activities include:

Running/jogging 5 mph

Basketball (competitive)

Competitive Sports

Biking (>10mph)


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“A man’s health can be judged by which he takes two at a time — pills or stairs.”

~ Joan Welsh

Ways to increase activity

Walking up stairs burns almost 5 times more calories than riding an elevator.

http://www.cdc.gov/nccdphp/dnpa/stairwell/index.htm


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Most important – have fun time — pills or stairs.” while being active!


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Ways to increase activity time — pills or stairs.”

Walk the dog — don’t just watch the dog walk.


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Ways to increase activity time — pills or stairs.”

Ask a friend to go with you.

Play More!


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Aim for 10,000 (or more!) steps daily! time — pills or stairs.”

  • 2,000 extra steps (about a mile)/day = burns 100 calories *

  • If you burn100 extra calories/day = 10 pound weight loss per year*

*Approximate figures


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Include at least 30 minutes to 60 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.

Quick Quiz/Summary

What’s the MINIUMUM amount of activity you need daily?


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Get out there and play! vigorous activity a day, 10 minutes or more at a time.


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