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

Get the Family MovingGet the Family Moving

A Quick Fun Guide to ExerciseA Quick Fun Guide to Exercise

Cara Karner MS, RD, LD, CDECara Karner MS, RD, LD, CDE

Catherine Robinson MS, RD, LD, CDECatherine Robinson MS, RD, LD, CDE

OutlineOutline

What is Exercise?What is Exercise? The benefits of exerciseThe benefits of exercise

Exercise pyramidExercise pyramid The different types and recommendations.The different types and recommendations. Recommendations for normal and Recommendations for normal and

overweight childrenoverweight children Fun ways to increase activity.Fun ways to increase activity. SummarySummary

Exercise DefinedExercise Defined

Physical Exercise- any bodily activity that Physical Exercise- any bodily activity that enhances of maintains physical fitness enhances of maintains physical fitness and overall health.and overall health. Boosts Immune SystemBoosts Immune System Helps Prevent:Helps Prevent:

• Cardiovascular DiseaseCardiovascular Disease• Heart DiseaseHeart Disease• Type 2 DiabetesType 2 Diabetes• ObesityObesity

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

FUNFUN

Exercise should be funExercise should be fun Do something you enjoyDo something you enjoy What do you enjoy doing?What do you enjoy doing?

Dance, run, play, swing, swim, surfDance, run, play, swing, swim, surf

MyPyramid’s recommendations for

physical activity …

MyPyramid’s recommendations for

physical activity …

Activity Pyramid for KidsActivity Pyramid for Kids

Per the University of Missouri Extension Per the University of Missouri Extension OfficeOffice

Per the Pyramid Per the Pyramid

Exercise 30 minutes most days of the Exercise 30 minutes most days of the weekweek (150 minutes per week)(150 minutes per week) This is to maintain weightThis is to maintain weight

Exercise 60 minutes most days of the Exercise 60 minutes most days of the week (5 days)week (5 days) (300 minutes per week)(300 minutes per week) To lose weightTo lose weight

What are the different types of What are the different types of activity?activity?

AerobicAerobic Uses oxygenUses oxygen Pumps your heartPumps your heart Examples:Examples:

• Dancing, Swimming, Soccer, Basketball, wiiDancing, Swimming, Soccer, Basketball, wii

AnaerobicAnaerobic Builds muscleBuilds muscle

• Lifting weightsLifting weights

Which is better?Which is better? Anything is better than nothing!Anything is better than nothing!

Consistency is the keyConsistency is the key

LengthLength How many minutes?How many minutes?

RegularityRegularity How often?How often?

Recommendations for School Age Recommendations for School Age ChildrenChildren

EnjoyableEnjoyable Make if fun!Make if fun!

• Frisbee, disc golf, wii, dance revolutionFrisbee, disc golf, wii, dance revolution

AppropriateAppropriate Age appropriate- playAge appropriate- play

• Bad example- lifting weights age 6Bad example- lifting weights age 6

VarietyVariety Try something different.Try something different.

• Kayaking, surfing, softball, Kayaking, surfing, softball, Strong, Malina, Blimkie, et al, J Pediatrics, 2005

Recommendations for Children Recommendations for Children Based on AgeBased on Age

Pre- SchoolPre- School General movementsGeneral movements

• Jumping, throwing, running, climbingJumping, throwing, running, climbing Elementary School Age (6-9)Elementary School Age (6-9)

More complex movementsMore complex movements• Tag, games, recreational sportsTag, games, recreational sports

Pre-Teens (10-14)Pre-Teens (10-14) Team sports, skill developmentTeam sports, skill development

• Soccer, swim teamSoccer, swim team Teenagers (15-18)Teenagers (15-18)

More structured health and fitness activities, More structured health and fitness activities, • Gyms, aerobic classes, weight liftingGyms, aerobic classes, weight lifting

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

Simple Ways to Increase ActivitySimple Ways to Increase Activity

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

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

Allow active play before homeworkAllow active play before homework 30 minute rule30 minute rule

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

Sothern et al, Trim Kids, Harper Collins 2001;Handbook of Pediatric Obesity: Clinical Management, 2005

Play Now! Homework Later!Play Now! Homework Later!

Children concentrate better after they have Children concentrate better after they have had some physical Activityhad some physical Activity

At SchoolAt School Sitting, Being Still, BehavingSitting, Being Still, Behaving

At HomeAt Home Get outside burn up energyGet outside burn up energy Then homeworkThen homework

Sothern et al, Trim Kids, Harper Collins 2001

To SucceedTo Succeed

Make it fun!Make it fun! Do something you can be successful atDo something you can be successful at Start with the basics and work up to harder Start with the basics and work up to harder

skillsskills Stretching- Balance Activities- Climbing- then Stretching- Balance Activities- Climbing- then

rock climbing.rock climbing. Exercise in a non-threatening environmentExercise in a non-threatening environment

Parks, playgrounds, walking tracksParks, playgrounds, walking tracks

Put Some Pep in Your Put Some Pep in Your Step!Step!

Increase Physical Activity.Increase Physical Activity.

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

PercentilePercentile Limit access to TV/Computer/VideoLimit access to TV/Computer/Video Recommended Aerobic ActivityRecommended Aerobic Activity

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

Parent training and fitness educationParent training and fitness education Pacing SkillsPacing Skills

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



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

Parent training and fitness educationParent training and fitness education

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



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

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

Parent training and fitness education Parent training and fitness education Other emotional and dietary concerns Other emotional and dietary concerns

must be addressedmust be addressed Sothern, 2000;2001; Sothern, Handbook of Pediatric Obesity: Clinical Management, 2006.

Exercise Guidelines for Overweight Exercise Guidelines for Overweight ChildrenChildren

Recommended Strength Training:Recommended Strength Training: 2-3 days per week2-3 days per week 1-2 sets per exercise1-2 sets per exercise

Recommended Flexibility Training:Recommended Flexibility Training: 5 days per week 15-30 minutes5 days per week 15-30 minutes Guidelines should be readjusted every 10-15 Guidelines should be readjusted every 10-15

weeks based on evaluationweeks based on evaluation

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

Health Benefits of Strength Training Health Benefits of Strength Training in Childrenin Children

ImprovesImproves StrengthStrength Muscle enduranceMuscle endurance Bone densityBone density BalanceBalance Self SatisfactionSelf Satisfaction Self-esteemSelf-esteem Body ImageBody Image

Sothern, 1999, 2001

Provide Provide opportunities for opportunities for young children to young children to safely climb, run safely climb, run and jump to and jump to encourage the encourage the development of development of muscular strength muscular strength and enduranceand endurance

Sothern, 2001

Show a 4-year old Show a 4-year old a move and they a move and they will remember it for will remember it for yearsyears

Sothern, 2001

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

Walking briskly (about

3½ miles per

hour)

Hiking

Dancing

MODERATE physical activities include:

School sports

Biking

Skating/Surfing

Swimming (freestyle laps)

Walking very fast (4½ miles per hour)

VIGOROUS physical activities include:

Basketball (competitive)

Running/jogging 5 mph

Competitive SportsBiking (>10mph)

Ways to increase activityWays to increase activity

Walking up Walking up stairs burns stairs burns

almost 5 times almost 5 times more calories more calories than riding an than riding an

elevator.elevator.

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

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

~ Joan Welsh~ Joan Welsh

Most important – have fun Most important – have fun while being active! while being active!


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


Play More!

Ask a friend to go with you.

Aim for 10,000 (or more!) steps Aim for 10,000 (or more!) steps daily!daily!

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

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

*Approximate figures

Quick Quiz/SummaryQuick Quiz/Summary

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

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

Get out there and play!Get out there and play!

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

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