Get More Kids Involved in PE This Year

I was always the kid who raised their hand and wanted to be picked first to play any game in PE.  Those that didn’t, I never understood why they showed no interest and ran away practically.  Years and a 15 year old son later who is not an athlete, I know the benefits involved with overall physical development compared to only playing sports in PE.  The unfortunate reality is teachers and coaches give more attention the the kids in PE who want to play sports.  Why?  Because teachers and coaches are human, and humans gravitate toward people with common interests.  So how do we make a positive impact on childhood obesity and get the kids who aren’t interested in playing sports to participate?  The answer is long term athletic develoment.

SHAPE America has developed standards around physical literacy that teach movement fundamentals before sports and sports specific skills.  Not all states subscribe to this philosophy for PE, and with PE not a typically state tested subject, the initiative to get more kids involved is left to each individual teacher.  Besides physical literacy and long term athletic development being a NATIONAL guideline, it really does make sense to including all students and not just the sports & active minded ones.  Every child needs to learn how to control both sides of their body in a variety of environments.  Whether they are in a pool, on a field, on the ice/snow, or in the air like gymnastics; controlling your body and having confidence in the related movements creates a healthier child.  Less than 1% of kids become professional athletes, 99% of the population has to maintain their health as an adult to pay the bills and care for their families.  Teaching healthy movements that lead to lifetime skills benefits everyone.

Part of what my company Movement Academy does, is give professional development seminars on LTAD to PE teachers.  Our goal is to educate the educator so they can lay the foundation for a healthier and more active next generation.  To have this goal occur, more education and accountability is needed. Test scores that reflect a knowledge of movement and not just participation are necessary to hold both students and teachers accountable.  Talk to your teacher, principal, school board, and state leaders to make PE accountable not optional.  The only negatives are reduced obesity, stroke, and heart disease in children and future adults.  Learning movement before sports is the key to improving participation in PE and changing our next generation of adults.

 

Contact Matt Peale, who is an NASM Certified Personal Trainer, at mpeale@ltmacademy.com, for any questions and comments.

 

 

Physical Exercise is Good for the Brain at Any Age

My company has changed names to Movement Academy from Learn To Move Academy.  A big part of that change is to share the ongoing scientific developments about physical exercise being important to cognitive functioning at various stages of life from young to old.  The brain is susceptible to development, and in this case development just means any change, in the adolescent stage and old age stage.  Obviously youth is in a progressive development and old age in a regressive development.  From a physical standpoint, both age ranges are also similar in balance and stability issues, so the mental similarities make sense.

Physical exercise has been found to have a positive effect on executive functions in both adolescent and aging adults (Barenberg et al., 2011; Best, 2010).  What kind of physical exercise is important?  Studies vary on whether coordination, balance, resistance, or stretching/toning.  All of them play an important role and need to be included as part of any exercise program.  Aerobic exercise is a critical factor across all levels of development (Chaddock et al., 2012; Kramer et al., 1999;
Pontifex et al., 2011), and can be accomplished in whatever manner is fun and appropriate for the individual.  As always, consult your doctor for guidelines if you are new to exercise.

In common language, what does all the scientific jargon mean?  The simple answer is start moving at your level if you are sedentary or have minimal physical activity.  Different areas of the brain light up with specific movements of the arms, legs, and torso.  Which movements do what, science is not sure yet, just that moving improves brain functions.  Scientists do know that the hippocampus is the area of the brain most positively affected by physical exercise.  The hippocampus is responsible for memory and learning functions, so using it in new ways helps your overall ability to stay focused on everyday tasks.  We all want to live longer and without assistance, so get out there and exercise your brain by exercising your body.

 

For more information on an example of a physical exercise program to improve brain function, go to the Movement Academy site and see if it is right for you.  If you have questions or comments, email Matt Peale at mpeale@ltmacademy.com

Exercise Prescription for ADD/ADHD?

So your child has ADHD or you have ADD, yes really not just because friends make fun of you.  You all know the kid who has problems in school and when he or she does not take their medications.  But what if there is something more natural and without negative side effects?  Turns out old reliable exercise can help kids and adults with ADD/ADHD manage the symptoms.  As always, consult your personal doctor for what is best, but imagine the only side effect is a stronger and healthier body!

American Professional Society of ADHD and Related Disorders

ADHD in simple language is the brain’s neurons in the attention system not communicating consistently to each other.  Sometimes the messages come across whole, sometimes they do not at all or have been partially chopped off.  A study in the Journal of Attention Disorders showed that doing moderate to vigorous intensity exercise forty-five minutes a day, three times a week, for ten weeks improved cognitive function and behavior in children with ADHD. The reasoning behind this improvement is that exercise can help the growth of new nerve cells. Children are constantly developing physically and mentally, which are times when neuroplasticity is also at its height.  Learning new functions requires the brain to build new neural pathways which can help the lapses in the attention system improve.

Does a child need to run a marathon, play soccer, or weight lift?  Dr. Michael Lara suggests challenging activities like martial arts, rock climbing, and ice skating are better than just aerobic exercise.  The complex movements activate various areas in the brain associated with balance & stability, endurance, and coordination.  Have you ever stood on one leg and reached down to touch your toes?  Easy at is sounds, many people fall over doing it.  The ADHD brain has a need for structure, variety, incorporating new skills, and a way to measure results.  Talk to a professional and determine what activities make sense for your child’s age and development level.  In some cases, medications have become more effective with exercise and/or replaced based on a doctor’s approval.

 

Check out www.movementacademy.net and their web based program that may help your child improve.  Contact Matt Peale at mpeale@ltmacademy.com for any questions.  Remember, exercise has so many more benefits than physical and costs generally nothing.  Give it a try!

Exercise Is So Much More Than Weight Management

By Lana Kovacevic, PT Osteoporosis is a condition of reduced bone strength that causes bones to be more likely to break (1). It is a progressive disease in which the density and quality of bone decreases over time making it more fragile. Current trends show that more and more people are affected by osteoporosis each year […]

via How Physiotherapy Can Help With Osteoporosis — BodyTech Physiotherapy

Healthy Habit Setting

We all have heard the classic it takes 21 days to set or change a habit.  How many of you have documented proof that on day 21 you have completely learned or unlearned a bad habit?  Not very many of you have this proof.  One of the reasons is science now tells us after 21 days you barely 1/3 of the way to making that change permanent.  In a study found in the European Journal of Social Psychology, it states that changing habits takes 66 days!  No wonder it is so difficult to make changes that last.

In today’s “give it to me now” society, 66 days seems like 66 months.  What is a person to do about this?  Well the range of days is actually 18-254, depending on the person.  The point is learning new healthier habits takes work and is not easy. Stick to a challenging yet realistic plan that sets you up for success.  If for some reason you do not accomplish the goal for the day, no worries, everything is fine, start again the next day.  Continuing to build momentum toward making a permanent change is the main focus and having a bad day or two is just human. With weight loss for example, two to three pounds a week is what you will average out when your weight goal is done.  It starts with making better choices on a daily basis and learning from the failures and successes.

The motivation comes from your Why.  If your Why is not big enough, your habit will not change.  Think about your Why everyday and let it guide you to make those healthier choices of walking, eating less sugar, or lifting more weight than usual.  Adding up the small daily wins gives you the huge victory in 66 short days later!  Get some support and accountability, then change your mindset to a longer view than tomorrow.  A healthier you is loved and appreciated by everyone you have a relationship with: business, family, friends, and personal.

Matt Peale is not immune to bad habits.  He hates getting up early to exercise like anyone else, even though he is an NASM Certified Personal Trainer.  Contact him at mpeale@ltmacademy.com any time.  Also Like his Facebook page and check out how Learn To Move Academy can help your school, sports team, and Active Aging process.

 

Have You Watched a 10 Year Old Touch Their Toes Lately?

When was the last time you noticed your child’s or any other child’s range of motion and flexibility?  Have you noticed they have problems touching their toes or even ankles with straight legs?  In addition to the obesity and sedentary epidemic, there has become a lack of muscle flexibility epidemic.  In working with youth ages 8-13 on a regular basis, a large percentage of them male and female have horrible flexibility.  Their lower back and hamstrings are so tight and underused they can barely stand on one foot much less bend at the waist to touch their foot.  Ask a child to perform a sumo stretch as in the picture below and you will be astounded by what you see.

Flexibility is one of the core components of overall fitness.  Yes, it is a use it or lose it skill.  Children are more pliable than adults due to their bones still hardening as they mature and hit puberty.  With kids sitting and starting at video screens more often, they are also losing range of motion that is extremely difficult to get back as an adult.  Does this mean you have to enroll your child in Bikram Yoga?  Absolutely not.  What it does mean is teach your child some basic warm and cool down stretches as part of their sports and activities.  Proper dynamic (in motion) stretching before movement, and static stretching after movement is completed.

While touching your toes is not an Olympic event unto itself, practicing flexibility movements does reduce injuries and is part of a healthy lifestyle.  Take a few minutes with your students, children, and athletes to work on their stretches in good form.  It’s the habits we instill in them now that change our next generation.

 

Matt Peale has seen his fair share of kids have the flexibility of a 70 year old as an NASM Certified Personal Trainer.  Contact him at mpeale@ltmacademy.com and check out Learn To Move Academy for your school and sports organization.

Can You Teach an Old Dog Old Tricks..

As the saying goes, you can’t teach an old dog new tricks.  In working with Baby Boomer generation and senior citizens, it’s more can you teach an old dog old tricks they don’t think they can do anymore.  The short answer is yes.  The science of neuroplasticity states just that concept.  Medicine Net defines neuroplasticity as the brain’s ability to reorganize itself by forming new neural connections throughout life. Neuroplasticity allows the neurons (nerve cells) in the brain to compensate for injury and disease and to adjust their activities in response to new situations or to changes in their environment.  As people age and become more sedentary, they learn new (and yes bad) habits in regards to posture and movement.  Through exercise, people have to relearn the movements and habits they had as younger adults.

Does this mean exercise can reverse the signs of aging and years of poor healthy habits?  No.  What a structured physical exercise program like Learn To Move Academy can do, is teach Baby Boomers and senior citizens the movement patterns they stopped doing years ago.  It’s not about how much weight a person can lift, but building in the neuroplasticity to perform these tasks in an efficient manner to reduce injury and strengthen muscles, bones, and connective tissues.  Once the movement patterns are reintroduced, then it is a repetition and quality of practice issue.  Time spent on performing over and over again these movements with correct form and appropriate resistance (if necessary) is the only way to learn and improve.  Take the time and invest in some kind of professional help to ensure you are starting at the correct point and progressing in a reasonable manner.

The mental benefits of learning new old movement patterns are just as beneficial as the physical ones.  Tons of new research coming out on physical exercise reducing symptoms of dementia and improving cognitive functions.  Go learn those old tricks, your heart, brain, and muscles will thank you!

 

Matt Peale is a certified personal trainer with NASM since 2009 and the Sales Director/Partner at Learn To Move Academy.  Soon he will be contributing a monthly article to Boomers Lifestyle Network magazine.  Contact Matt with any questions or comments at mpeale@ltmacademy.com.