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Get the Family Moving

Get the Family Moving

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Get the Family Moving

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  1. Get the Family Moving A Quick Fun Guide to Exercise Cara Karner MS, RD, LD, CDE Catherine Robinson MS, RD, LD, CDE

  2. 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

  3. 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

  4. FUN • Exercise should be fun • Do something you enjoy • What do you enjoy doing? • Dance, run, play, swing, swim, surf

  5. MyPyramid’s recommendations for physical activity …

  6. Activity Pyramid for Kids • Per the University of Missouri Extension Office

  7. 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

  8. 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!

  9. Consistency is the key • Length • How many minutes? • Regularity • How often?

  10. 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

  11. 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

  12. 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

  13. 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

  14. 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

  15. Put Some Pep in Your Step! Increase Physical Activity.

  16. 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.

  17. 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.

  18. 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.

  19. 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.

  20. Health Benefits of Strength Training in Children • Improves • Strength • Muscle endurance • Bone density • Balance • Self Satisfaction • Self-esteem • Body Image Sothern, 1999, 2001

  21. Provide opportunities for young children to safely climb, run and jump to encourage the development of muscular strength and endurance Sothern, 2001

  22. Show a 4-year old a move and they will remember it for years Sothern, 2001

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

  24. Walking briskly (about 3½ miles per hour) MODERATEphysicalactivities include: School sports Hiking Biking Skating/Surfing Dancing

  25. Swimming (freestyle laps) Walking very fast (4½ miles per hour) VIGOROUSphysical activities include: Running/jogging 5 mph Basketball (competitive) Competitive Sports Biking (>10mph)

  26. “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

  27. Most important – have fun while being active!

  28. Ways to increase activity Walk the dog — don’t just watch the dog walk.

  29. Ways to increase activity Ask a friend to go with you. Play More!

  30. 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

  31. 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?

  32. Get out there and play!