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Physical Activity
Benefits of Physical Activity
The health benefits of physical activity are at the
forefront of most discussions of health professionals these days regarding
obesity, heart disease, Type II diabetes, and other chronic illnesses. Inactivity and poor nutrition cause at least
300,000 deaths each year in the United States, and obesity-related diseases cost the country more than $100 billion each
year. Regular physical activity is associated with immediate and long-term health benefits, such as weight
control, cardiovascular endurance, muscular strength and endurance,
flexibility, and lower blood pressure.
People once believed that only vigorous physical
activity done for a designated time was the only physical activity with health
benefits. Now, researchers have shown that 30 minutes of moderate physical activity daily will greatly reduce the
risks of heart disease, as well as other chronic diseases such as diabetes,
colon cancer, and osteoporosis.
Physical activity guidelines
Guidelines for adults:
- Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week.
- Centers for Disease Control and Prevention/American College of Sports Medicine
Guidelines for children:
- Elementary school-aged children should accumulate at least 30 to 60 minutes of
age-appropriate and developmentally appropriate physical activity from a
variety of activities on all, or most, days of the week.
- An accumulation of more than 60 minutes, and up to several hours per day, of age-appropriate and
developmentally appropriate activity is encouraged.
- Some of the child's activity each day should be in periods lasting 10 to 15 minutes or more and include
moderate to vigorous activity. This activity will typically be
intermittent in nature, involving alternating moderate to vigorous
activity with brief periods of rest and recovery.
- Children should not have extended periods of inactivity.
-National Association for Sport and Physical Education
How is physical activity different from physical fitness?
You can probably remember physical fitness testing when you
were in school – the mile run, as many sit ups as possible in one minute, and
the impossible pull ups. For years, physical educators believed that students needed strenuous exercise and
structured physical activity to push them to high levels of fitness (muscular
strength and endurance, cardio respiratory endurance, flexibility) in order to
be healthy.
In the 1990’s, new research revealed that physical fitness
testing often pushed students to failure and rather than encouraging physical
activity, it was often times making students feel unsuccessful, unfit, and
uninterested in pursuing physical activity in their leisure time. Now, things have changed.
The emphasis on physical activity for all students regardless of ability level or limitations has demonstrated health
benefits from moderate intensity levels of exercise. Healthy People 2010 helped turn the tide by
encouraging daily physical activity, rather than focusing on fitness test
scores – making physical activity choices that will carry on throughout a
lifetime.
Physical Activity in Children
Children’s participation in physical activity has declined
over the years. Almost ˝ of 12-21 year olds do not participate in physical activity on a regular basis (NASPE).
A recent study conducted by the Centers for Disease Control showed 61.5% of children ages 9-13 do not participate in an
organized physical activity outside of school, and 22.6% do not participate in any free time physical activity.
Parents’ perceived barriers to physical activity
participation for these 9-13 year olds included transportation problems, lack
of opportunities in their area, expense, parents’ lack of time, and concerns
about neighborhood safety.
Ways to Increase Physical Activity
There are numerous ways to increase physical activity in
your daily life. Of course, children can increase their physical activity levels by participating in sports or other
physical activity as part of a team or group after school, unstructured play at
home alone or with friends, physical education at school, family outings that
involve physical activity, finding alternate activities to watching TV or
playing computer games, as well as others. Opportunities are unique to each individual and family, according to
environmental factors such as location, resources, etc. The best advice is for each family to decide
what best fits their lifestyles, and plan physical activity opportunities as
part of your every day schedules.
Some tips for increasing your daily physical activity and
for making physical activity more enjoyable can be found at 20 ways to…..
Also, find brochures for parents, teachers, and principals
that suggest ways to increase physical activity among youth at the Centers
for Disease Control website.
Using Pedometers
One way to monitor the amount of physical activity you
participate in each day is by wearing a pedometer, or step counter. Learn more about pedometers and how you can
reach the 10,000 steps a day goal by clicking here!
Physical Activity Links:
The Importance of Physical Activity
http://www.cdc.gov/nccdphp/dnpa/physical/index.htm
Source: CDC – National Center for Chronic Disease Prevention and Health Promotion
US Health and Human Services Reports the Benefits of Physical Activity
for Disease Prevention
http://www.hhs.gov/news/press/2002pres/20020620.html
Source: Press Release June 20, 2002 from US Dept of HHS (online)
Benefits of Physical Activity
http://www.who.int/hpr/physactiv/health.benefits.shtml
Source: World Health Organization online
TV Turnoff Network
A website dedicated to educating parents and teachers about helping children turn off the TV, including information about National
TV-Turnoff Week.
http://www.tvfa.org/
Source: TV Turnoff Network
Links to information about Youth Sports for Parents
http://pecentral.org/websites/youthsports.html
Source: PE Central
The Connection between Physical Activity, Good Nutrition, and Academic Achievement
http://www.actionforhealthykids.org/docs/fs_npaa.pdf
Fact Sheet: Physical Activity, Nutrition, and Achievement
Source: Action for Healthy Kids – A Federal Initiative
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