Physical activity - WKTV Journal

Courtesy Michigan State University Extension

By Tyler Becker, Michigan State University Extension

Due to the importance of exercise, there are physical activity guidelines for both youth and adults. Overall, physically active youth have stronger muscles and bones, lower body fat and lower risk for depression and anxiety than physically inactive youth. Physically active youth are usually healthier adults with a lower risk for cardiovascular disease, type 2 diabetes and numerous other chronic diseases. The current guidelines for children 6 to 17 years of age include being physically active for at least 60 minutes or more each day with aerobic, muscle and bone strengthening activities.

Aerobic Activity

Aerobic or cardiovascular exercise is defined as activity in which an individual is rhythmically moving large muscle groups thereby increasing one’s heart rate and use of oxygen. In turn, this increases an individual’s cardiorespiratory fitness. Examples of aerobic activity include biking, running, jogging, swimming, jumping rope, etc. Majority of a child’s daily physical activity should be either moderately or vigorously intense aerobic activity, with the latter included in at least three days of the week. Examples of moderately intense aerobic activity includes hiking, biking and brisk walking and examples of vigorous-intense aerobic activity include running, active games with a running component like tag, some sports like basketball or tennis and martial arts.

Muscle Strengthening Activity

Muscle strengthening activity is movement in which the body’s muscles perform more work than is usually done in daily life. When we think of muscle-strengthening activity, we commonly think of lifting weights, however, this is not necessarily the case. Examples of other muscle-strengthening activities for children include bodyweight exercises like push-ups, squats or curl-ups, resistance exercises with bands, games such as tug-of-war and playing on playground equipment. Muscle-strengthening activities should be included as part of the 60 minutes or more of daily physical activity at least three days per week. For further information related to muscle-strengthening activity in younger male and female children, refer to the Updated Youth Resistance Training Position Statement from the National Strength and Conditioning Association.

Bone Strengthening Activity

Bone strengthening activity is primarily designed to increase bone strength and growth by providing an impact or tension force on the bones. Bone strengthening activities can also be muscle strengthening or aerobic activities as well. Examples of these include jumping rope, running, gymnastics, basketball, volleyball, etc. Bone strengthening activities should also be performed as part of the 60 minutes or more of daily physical activity at least three days per week.

What about children under 6 years of age?

The Centers for Disease Control and Prevention acknowledges that physical activity in children less than 6 years of age, including infants, is important, however, there currently are not any recommended guidelines. The recommendations emphasize that physical activity be performed to promote health-related fitness and movement skills that are age appropriate. For further information, refer to Physical Activity from Birth – 5 years.

Overall, youth aged 6 to 17 years of age should be performing at least 60 minutes or more of physical activity each day, consisting of primarily aerobic activity, but also muscle and bone strengthening activities at least three days per week. Michigan State University Extension recommends gradually increasing the number of days and time spent being active to help reduce chances of injury.

This article was published by Michigan State University Extension. For more information, visit http://www.msue.msu.edu. To have a digest of information delivered straight to your email inbox, visit http://www.msue.msu.edu/newsletters. To contact an expert in your area, visit http://expert.msue.msu.edu, or call 888-MSUE4MI (888-678-3464).

By Linda Cronk, Michigan State University Extension

Regular exercise and physical activity are vital at any age, including for older adults. The National Institute on Aging says that being active helps older adults:

Keep and improve strength to stay independent
Have more energy to do things
Improve balance
Prevent or delay some diseases like heart disease, diabetes, and osteoporosis
Perk up mood and reduce depression

According to Living a Healthy Life with Chronic Conditions, by Dr. Kate Lorig, to get the greatest benefit from physical activity, older adults need to try four types of exercise: endurance, strength, balance and flexibility exercise.

Endurance activity

Many older adults avoid endurance activity, also called aerobic exercise, because they are unsure about how much is safe for older adults. “The most important thing is that some activity is better than none,” Dr. Lorig said. “If you start off doing what is comfortable and increase your efforts gradually, it is likely that you will build a healthy, lifelong habit.” There are three building blocks for a safe, moderate-intensity goal for endurance activity:

Frequency means how often you exercise. The Center for Disease Control recommends aerobic physical activity in episode of at least 10 minutes and, if possible, spread it out through the week.
Intensity is how much effort you use or how hard you work. Endurance or aerobic exercise is safe at a moderate intensity. You will feel warmer, you breathe deeper and faster, your heart rate will rise moderately and you will still feel like you can continue a while longer.
Time is how long you exercise each time you are active. At least 10 minutes is a good starting place. If that is too challenging, start with a smaller amount of time. You can work up from there, with a moderate intensity goal of 150 minutes per week. You can try to attain your 150 minute goal by exercising 30 minutes five days per week.

Strength training

We need to exercise our muscles in order to maintain our physical strength as we get older. Otherwise, our muscles shrink from lack of use. According to the book Living a Healthy Life With Chronic Conditions, moderate-intensity muscle-strengthening exercise of all major muscle groups should be done at least two days per week.

Flexibility exercises

Being flexible means you can move comfortably in your daily life with a minimum of pain and stiffness. A series of gentle stretching exercises done at least three to four days per week can help you improve and maintain flexibility as you get older.

Balance exercises

Falling is one of the most challenging events for older adults. Injury from falls, such as broken bones, is a common experience for those with balance issues. Strong and coordinated muscles in your core and legs are key for good balance. Certain exercises, including qi gong, tai chi, yoga and others are good for improving and maintaining balance.

You can find a free user-friendly exercise book and DVD through the National Institute on Aging website called Go4Life.

According to Michigan State University Extension, once you start exercising and become more physically active, you will begin to see results quickly. In a few short weeks, you will feel stronger and more energetic, and you will be able to do things easier, faster or longer than before. Your body will get used to a higher level of activity and you can continue to build on those benefits by doing more. Be sure to check with your doctor before you begin an exercise program.