PHYSICAL ACTIVITY IN CHILDREN Lisa Tauer

Defining Physical Activity Vigorous Activity Participating in exercise or activity that causes one to sweat and breathe hard. Running, Aerobics, cycling.

Moderate Activity Moderate Activity Roughly the accumulation of 150 calories of exercise a day. Walking, Household chores, stairs

Moderate Activity Examples of activities that burn 150 calories in 30 min. for a 100 lb person –Dancing –Walking a 12min/mile –Fencing –Hiking (3 + mile/hour)

Stretching Stretching Activities that maintain the ability of a joint to move freely through its full range of motion. Yoga, Pilates Tai chi.

National Statistics Nearly 50% of American Children ages are not vigorously active on a regular basis. Physical inactivity is more common among girls than boys of the same age 14% reported no recent physical activity Enrollment in P.E. class was at 25% in 1995

National Statistics

Oklahoma Adult Patterns –No Activity – 30.4% –Regular Sustained (moderate) – 23% –Regular Vigorous – 11.1% Adult patterns of activity influence children’s activity National – No Activity is 29.7%, Moderate is 19.7, vigorous is 14%. Activity is lower among women and minorities.

Youth Risk Behavior Survey Youth Activity (1995) –Overall – 63.7% –Male – 72%, Female 54% –White – 67% –African American – 53% –Hispanic – 57% National Data for vigorous Activity reported for three days of the previous seven

Youth Risk Behavior Survey Youth Activity –Overall – 21% –Males – 21.6%, Females 20.5% –Whites – 18.3% –African Americans - 27% –Hispanic – 26.8% Reported for Walking/Bicycling for 5 of the past 7 days

American Heart Association For Children under 5: Recommend activity with parents up to several hours a day of unstructured physical activity

American Heart Association For Children 5 and up: 30 minutes of moderate enjoyable activity daily 30 min. of vigorous activity 3-4 times a week Does not all have to be at once, most children will break this up

Activity Pyramid

American College of Sports Medicine The amount and type of exercise recommended for children has not been precisely defined and should be recommended on an individual basis with consideration to medical status, skill level, maturity, and prior exercise.

Benefits of Exercise Reduces the risk of: –Developing diabetes –Dying prematurely –Developing High Blood Pressure –Developing Colon Cancer –Depression Helps: –Control weight –Build strong bones, muscles and joints –Lower high blood pressure –Promotes Psychological well- being

Childhood Activities Physical Education School Sports After School Activities Karate Skating Jump Rope Walking to School

What if my child doesn’t like sports? Encourage your child to walk Look for individual activities such as karate or dance Promote Family activities such as going to the zoo, or museum

Parent Role Be a role model Limit time doing sedentary activities Encourage family activities that include activity Encourage the support of healthy lifestyles in your community

Hydration Like adults children often do not consume enough fluids during exercise. Children’s core body temperature rises more quickly than adults This leads to an increased risk of dehydration, and heat injury Recommended that children drink until they are not thirsty and then another ½ glass Children tend to drink more if the fluid is flavored

Special Considerations Child Athletes Supplements Disabled Children Eating Disorders

Athletes Extra weight can be detrimental to performance so many athletes want to meet energy needs in order to achieve maximal performance –Weight loss can effect growth rate, nutritional status, hormone levels, and bone mineral content –Use body composition instead

Athletes Nutritional needs should consider type, duration and exertion during activity –Ask how often the child trains –What activity the child is involved in –How long the child trains –What training consists of –What level does the child compete at

Supplements Many serious athletes may already be taking supplements by the time that you see them. It’s important to ask about them!

Disabled Children There are many activities that children who are disabled can compete it. These include: Running Basketball Skiing Tennis Any activity

Eating Disorders Anorexia Nervosa Bulimia Nervosa Binge-Eating Disorder Anorexia Athletica Eating Disorders not Otherwise Specified

The Forgotten Stretch Many people forget about stretching, it’s part of activity too! Should be performed after an activity, not before!

Flexibility Recommendations A flexibility routine should include: –Most major muscle groups –A minimum of 2-3 days a week –Stretches held for a minimum of seconds –3-4 Repetitions for each muscle group –Stretch to the point of mild discomfort

HAPPY HALLOWEEN