Being on the Frontline of Childhood Obesity

#motivationmonday #childhoodobesity #parents #obesity

Childhood obesity is not a new topic.  It’s talked about on the news, internet, and in print media.  Like a lot of issues, people like to think it does not apply to their family, students, or children.  The fact is the opposite.  It is everyone’s responsibility to teach healthy habits to our youth.  Kids learn how to eat and lead a healthy or unhealthy lifestyle from parents and teachers.  In giving seminars to PE teachers, we stress the importance of being the fitness and health role model just like math, social studies, and science teachers are the role models for those subjects.  The role of PE teachers is changing from a sport coach to a group fitness instructor.  Look at the PE standards coming out on a national and state level.  They don’t emphasize teach kids how to play football, baseball, basketball, and soccer.  Instead the standards emphasize movement and all around fitness.  Remember, only .5% of youth who play sports actually make a living at it on a professional level.  What about the 99.5% of us who have to get real jobs and figure out how to eat and exercise on our own?

The only way childhood obesity can be reduced and eliminated is by being the role model as parents and teachers for healthy, active lifestyle.  It’s ok to enjoy vegging on the couch and having dessert/sweet treats, just not on a daily basis.  Nobody wins when the whole family is sluggish, overweight, and inactive.  PE teachers, are you active and making overall good choices to show your students?  Can you perform the movements properly in teaching your classes?  If a math teacher doesn’t know their long division, they do not stay math teachers long.  If a PE teacher cannot demonstrate movements and be healthy, there is no penalty.  That doesn’t seem right.

Children do not pay for food and put it in the grocery cart.  Children also do not get paid to teach physical education and teach healthy habits.  It does not take drastic changes, just small ones on a daily basis.  Do not buy those cookies this week, instead buy fresh fruit.  Set aside 20 minutes to get your own exercise in twice this week.  Small changes lead to larger changes in time.  Start small and work your way into big, the brain and body will guide you automatically.  Your kids will thank you, I promise!

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Can Exercise Improve the Mood of Hormonal Teens?

#workoutwednesday #wellnesswednesday

I am the father of a teenager.  It’s almost like being part of a recovery group for those that have or had teens.  They are moody, stubborn, and know-it-alls.  Sometimes, we think they aren’t even human.  So besides sending them to an island or planet far away from the rest of normal humanity, what can be done to keep the rest of us from wanting to strangle them?  Could exercise help, at least a little?

Believe it or not, the teenage brain functions from the same hormones and mechanoreceptors as an adult brain.  Be it their hormones are raging at a completely different level, they are the same hormones as adults.  When humans exercise, endorphins are released to make us feel good and reduce our perception of pain.  “Runners high” is an example of this feeling.  Our attitudes are more positive and outlook on life for a little bit is much better.  Self esteem improves and our physical appearance is more pleasing to ourselves usually also.  According to WebMD, exercise can be a treatment for depression.  So maybe we should just tell our teenagers to get around the block a few times!

What exercise should hormonal teens do?  If you ask them, their answer is only something that involves texting or watching YouTube.  Obviously we are getting away from that, so the answer is something they can enjoy and sustain enjoyment. It doesn’t have to be high intensity constant motion for 60 minutes.  Going on bike rides and hikes are still fun activities for all ages.  We are all in much better moods after exercising in groups, so make socialization a part of it.  For some teens, poor body image and self esteem prevent them from being more socially active.  Exercising with them can ease their fears and a possible change in their physical appearance is the welcome side effect they are looking for.  When you do physical activity outside, a whole world of additional benefits opens up also from stimulating all of the senses too.

Before we stick them on that rocket to space and ship to the deserted island, let’s encourage our teens by being active with them.  It may not hurt us to lose a few pounds and step away from the devices either.  Consult a doctor if serious depression or suicidal thoughts occur.  For the “normal” raging teen, maybe tiring them out outside like we used to do when they were small, can still be a good strategy.

 

If you have any other strategies for dealing with teens, please share them with Matt at mpeale@ltmacademy.com, so he can help other parents not strangle their teens!

 

Physical Activity & Physical Exercise, Aren’t They The Same?

#Wellnesswednesday and #workouwednesday are perfect hashtags for figuring out if there is a difference between physical activity and physical exercise.  People say they “get their exercise” from cleaning the house, taking care of young children, gardening/mowing the lawn, etc.  While those activities do take energy and make you tired after a few hours or all day of doing them, are they truly exercise?

The medical definition of physical activity is the quality or process of exerting energy or of accomplishing an effect.  Per the definition, physical activity does result in fatigue from exerting energy for any duration.  Nothing is specific about what kind of process or the purpose of that process.  Also, nothing  is mentioned about health related benefits.  Is physical activity important to an overall healthy lifestyle?  The answer is absolutely yes.  You need to be physically active at some point during the day to engage various muscles of the body and elevate your heart rate above its resting state.  The definition applies to all age groups, there is no discrimination.  After cleaning the house or mowing the lawn, the physical activity does have a caloric use value, and possibly enough muscle contractions to have a growth or strengthening effect.

The medical definition of physical exercise is physical activity that is planned, structured, and repetitive for the purpose of conditioning any part of the body. Exercise is used to improve health, maintain fitness and is important as a means of physical rehabilitation.   Exercise is a physical activity, but so much more!  Back to mowing the lawn and cleaning the house, those activities are not planned, structured, and repetitive for the purpose of conditioning any part of the body.  To say “I got my exercise today because I cleaned the house,” is false.  Cleaning the house is NOT exercise.  

For children and adults over 65 there are various guidelines from the CDC on how much physical activity and physical exercise each group needs per day and week.  Be sure you know what is appropriate for your current fitness level and seek professional help when appropriate.  Let us be honest with ourselves when we look in the mirror and see the results of physical exercise in our lives.  Similar discussion to being busy vs productive, know the difference and make the changes in your life.  The internet has allowed everyone of all income levels to have resources and information about physical exercise, take advantage of it.  Living longer, healthier, and happier are pretty good reasons to exercise for a healthy and active lifestyle.

 

If you agree or disagree with Matt Peale, comment below or send him an email to mpeale@ltmacademy.com.  Movement Academy may be right for you or someone you love, check it out and see.  If not, find something that does work for you.

Mixing Recreation & Exercise for Seniors and Baby Boomers

Today I started a new journey of hosting a streaming internet show called The Second Half: Health & Fitness Show broadcast live on Facebook.  I have never hosted anything live on any kind of media so it was a pretty amazing experience!  The first Thursday of every month I will be interviewing people in the health and fitness field who’s market are Baby Boomers and senior citizens.  The guest today was C Hope Health Services and its owner Wesley Cornelius.  I met Wesley at a networking meeting earlier this year and we hit it off as our businesses relate and overlap.

Wesley is a recreational therapist and went to the same college I did, the University of Southern Mississippi, but he is a bit younger than me.  Our interview involved combining exercise and recreation to create an optimal enjoyment for physical activity.  One of the commonalities of recreational therapy and physical exercise is the positive effects they have on cognitive response.  Physical exercise helps to improve neuroplasticity which then enables a person to have more intellectual stimulation from games and social interaction.  Creating the new neural pathways that complex movements and aerobic training allows for more and longer enjoyment of games that require thought and strategy.  Combined with doing recreational therapy in a social setting with new and old friends, a person experiences a deeper pleasure and satisfaction with themselves.

At the end of the day, if exercise and activity are not fun, a person will not stick with it.  They know the physical, mental, and social benefits, but it does not matter without any enjoyment.  When looking or directing an older family member/friend to be more active, remember it can be a combination of activities that they enjoy doing.  It is easier said than done at times when a loved one refuses to be active, but don’t give up on them.  Find out what they consider fun, then gear exercise and games toward it.  Your success rate will be much higher and the smile on their face a lot broader when they truly love being active and healthy.

Matt Peale does his best to make exercise fun for his personal training clients, although sometimes in the process they don’t like him.  But you can create your own fun with Movement Academy’s Active Aging System for Boomers and seniors. Contact Matt at mpeale@ltmacademy with any questions. #thoughtfulthursday #babyboomers #exercise #workout

 

 

 

 

 

Socializing & Working Out for Seniors & Baby Boomers

Every Monday and Friday morning I teach an exercise class that has become predominantly people over 55 with the oldest being 86.  Besides the physical health benefits, they also enjoy talking to each other and the socialization that occurs.  I could be a drill sergeant type and make them workout harder with no time to talk, but that will only drive them away and reduce their enjoyment of showing up.  Not everyone likes to workout in a group.  I also see a number of seniors on machines in the fitness area of my health club staying to themselves.  Either way is fine, overall point being to be active and healthy.

Why do I allow the class participants to roam around some and skip a few movements here and there?  Because if exercise is not fun to an extent, my class will be empty.  Livestrong talks about socialization also improving memory through companionship and interaction.  In previous blogs I have discussed the benefits of physical exercise on neuroplasticity, and adding a social outlet can stimulate the brain further to push off signs of dementia.  As the seniors sing to songs of their adolescent and young adult years, they don’t consciously realize all of the benefits their brains are receiving from the multitude of stimuli.  Complex resistance movements, cardiovascular, and forced cognitive functioning through conversation is the best of all worlds.

 

From a personal trainer standpoint, it is important to vary the movements for continued physical and mental progress.  One of the downfalls to attending the same class regularly is the lack of development when the body does the same thing for 4 weeks or more.  The FITT (Frequency, Intensity, Time, Type) must change regularly for the body to adapt and improve.  This is a biological fact regardless of a person’s age and also important to reduce injuries from over training the same body parts in the same directions.  Vary everything, including working out alone and with groups.  Change is beneficial to improved physical and mental fitness over time.  For an example of a program that can be done anywhere, anytime, in a group, or alone, check out Movement Academy for only $10.95 a month.

 

If you have any questions, email me (Matt Peale) at mpeale@ltmacademy.com.  I am certified by NASM as a personal trainer and have been so since 2009.  Thanks for reading!

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!