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 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 Boosts 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

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

5. MyPyramid’s recommendations for physical activity …

7. Activity Pyramid for Kids  Per the University of Missouri Extension Office

8. Per the Pyramid  Exercise 30 minutes most days of the week (150 minutes per week) (150 minutes per week) This is to maintain weight This is to maintain weight  Exercise 60 minutes most days of the week (5 days) (300 minutes per week) (300 minutes per week) To lose weight To lose weight

9. What are the different types of activity?  Aerobic Uses oxygen Uses oxygen Pumps your heart Pumps your heart Examples: Examples: Dancing, Swimming, Soccer, Basketball, wiiDancing, Swimming, Soccer, Basketball, wii  Anaerobic Builds muscle Builds muscle Lifting weightsLifting weights  Which is better? Anything is better than nothing! Anything is better than nothing!

10. Consistency is the key  Length How many minutes? How many minutes?  Regularity How often? How often?

11. Recommendations for School Age Children  Enjoyable Make if fun! Make if fun! Frisbee, disc golf, wii, dance revolutionFrisbee, disc golf, wii, dance revolution  Appropriate Age appropriate- play Age appropriate- play Bad example- lifting weights age 6Bad example- lifting weights age 6  Variety Try something different. Try something different. Kayaking, surfing, softball,Kayaking, surfing, softball, Strong, Malina, Blimkie, et al, J Pediatrics, 2005

12. Recommendations for Children Based on Age  Pre- School General movements General movements Jumping, throwing, running, climbingJumping, throwing, running, climbing  Elementary School Age (6-9) More complex movements More complex movements Tag, games, recreational sportsTag, games, recreational sports  Pre-Teens (10-14) Team sports, skill development Team sports, skill development Soccer, swim teamSoccer, swim team  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

13. 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 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

14. Play Now! Homework Later!  Children concentrate better after they have had some physical Activity  At School Sitting, Being Still, Behaving Sitting, Being Still, Behaving  At Home Get outside burn up energy Get outside burn up energy Then homework Then homework Sothern et al, Trim Kids, Harper Collins 2001

15. 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. Stretching- Balance Activities- Climbing- then rock climbing.  Exercise in a non-threatening environment Parks, playgrounds, walking tracks Parks, playgrounds, walking tracks

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

21. 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 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.

22. 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 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.

23. 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 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 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.

25. Exercise Guidelines for Overweight Children  Recommended Strength Training: 2-3 days per week 2-3 days per week 1-2 sets per exercise 1-2 sets per exercise  Recommended Flexibility Training: 5 days per week 15-30 minutes 5 days per week 15-30 minutes Guidelines should be readjusted every 10-15 weeks based on evaluation Guidelines should be readjusted every 10-15 weeks based on evaluation Sothern, Handbook of Pediatric Obesity: Clinical Management, 2005.

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

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

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

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

30. Walking briskly (about 3½ miles per hour) Hiking Dancing MODERATE physical activities include: School sports Biking Skating/Surfing

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

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

33. Most important – have fun while being active!

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

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

36. 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

37. Quick 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.

38. Get out there and play!