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!

 

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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

 

 

 

 

 

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.

 

 

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

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.