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 • Fun ways to increase activity. • Summary
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
FUN • Exercise should be fun • Do something you enjoy • What do you enjoy doing? • Dance, run, play, swing, swim, surf
Activity Pyramid for Kids • Per the University of Missouri Extension Office
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
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!
Consistency is the key • Length • How many minutes? • Regularity • How often?
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
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
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
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
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
Put Some Pep in Your Step! Increase Physical Activity.
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.
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.
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.
Exercise Guidelines for Overweight Children • 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.
Health Benefits of Strength Training in Children • Improves • Strength • Muscle endurance • Bone density • Balance • Self Satisfaction • Self-esteem • Body Image Sothern, 1999, 2001
Provide opportunities for young children to safely climb, run and jump to encourage the development of muscular strength and endurance Sothern, 2001
Include at least 30 to 60 minutes of moderate to vigorous activity a day, 10 minutes or more at a time.
Walking briskly (about 3½ miles per hour) MODERATEphysicalactivities include: School sports Hiking Biking Skating/Surfing Dancing
Swimming (freestyle laps) Walking very fast (4½ miles per hour) VIGOROUSphysical activities include: Running/jogging 5 mph Basketball (competitive) Competitive Sports Biking (>10mph)
“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
Ways to increase activity Walk the dog — don’t just watch the dog walk.
Ways to increase activity Ask a friend to go with you. Play More!
Aim for 10,000 (or more!) steps daily! • 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
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?