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.

FUNdamentals For Physical Development

You see a 7 year old child in his or her’s second year of playing soccer and that child is one of the best players on the field for either team.  Parents, coaches, and even referees comment about that child is scholarship material and SHOULD now play only soccer.  The academy/select level coach hears about this child and tells the parents to get a private coach and sign up for their team, giving up the other sports & activities.  Does this sound familiar?

In teaching physical literacy, children 6-9 years old are still learning how to move their bodies in space.  Developing overall agility, balance, coordination, and speed is the main idea for an overall better moving child.  Playing structured and unstructured games using their entire body in different environments (water, ground, and air) gives them the skills necessary to be healthier and active, not just the glimmer of the 2% club getting a D1 scholarship.  Learning how to make decisions with and without a ball, in space with other kids around, and what is proper behavior in a variety of games are all vital skills needed at this age to be a better athlete if the child chooses as a teenager and beyond.

Early sports specialization does not promote a superstar athlete.  Many factors come into play that changes a child’s desire, skill, and motivation to continue playing a specific sport.  Tell that advanced level coach NO!  It is way too early for your child to choose one and only one sport spending thousands of dollars to play.  No evidence says entering a select level team at the age of seven means a professional contract is waiting for them in high school.  Enroll them in a variety of sports/activities so they can find an interest to pursue as they approach adolescents and then develop sports specific skills.  The fact of playing multiple sports reduces fatigue, dropout, and overuse injuries seen way to often at the prepubescent stage.

It’s called FUNdamentals because FUN is a huge part of physical activity.  When a child is not having fun, they have poor attitudes, performance, and behavior issues.  Yes, they will naturally gravitate to an activity or sport they like more, but until they try a variety, they may find something else they like better.  Don’t beat up your kid, physically and mentally, at this age for competition.  They know the score and will typically forget it a few hours or days after the game anyway.  Encourage, smile, and laugh with them to help foster a love for physical activity that can lead them to a healthier, active life when YOU, and they realize being a professional athlete is not in their future.

For more info on physical literacy, check out ShapeAmerica and their guidelines for PE and overall active habits.  For a great long term athletic development and physical literacy program, Movement Academy is a web based program for your school and sports organization.  Contact Matt Peale at mpeale@ltmacademy.com for any questions or comments.

 

 

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.

 

 

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!

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.