Active mothers = Active kids

Being physically active has many benefits such as controlling risk factors for heart disease, managing stress and generally improving our quality of life. In recent years, childhood obesity, a key predictor of obesity in adulthood continues to increase. This health issue has garnered a significant amount of attention from the Canadian government and health care officials and the attention is not unwarranted. In 2011, the BMI of youth ages 12-17 indicated that 24% of boys and 17% of girls were overweight or obese.

Childhood obesity can lead to:

• Heart disease 
• Type-2 diabetes 
• Depression
• Low self –esteem 
• Being bullied 

The Canadian Food Guide is a campaign to educate parents and children on how to eat properly and the Canadian Physical Activity Guide includes strategies to assist Canadians in getting more active. Following these guides is a great way to seek out a healthy lifestyle in the fight against childhood obesity.

Although these guides are great examples, there is also plenty of research to broaden the picture. One such study released in the Journal of the American Academy of Pediatrics investigated the activity levels of mothers and their preschool children. The study tracked the physical activity of 554 mothers and their 4-year-olds. They concluded that children in the study were moderately or vigorously active when their mother followed an active lifestyle. However, it was not clear whether the mother influenced the child or if the child’s playfulness influenced the mother.

Getting a mother and child involved in promoting physical health can lead to better overall health. Parental and sibling support has also been shown to have an influence on the physical activity behavior of children and can encourage the whole family to get active.

References from the SIRC Collection:

1. Greendorfer S, Lewko J. Role of family members in sport socialization of children. Research Quarterly. May 1978;49(2):146-152.

2. Kusy K, Osinski W. Relationship between children's exercise and the perceived influences of significant others. Acta Kinesiologiae Universitatis Tartuensis. 2001;6(Suppl):140-143.

3. Lewko J, Greendorfer S. Family influences in sport socialization of children and adolescents. 1988;

Mothers Today Less Physically Active Than 1960s Moms. Physical Therapy. March 2, 2014;:10.

4. Olvera N, Smith D, Kellam S, et al. Comparing High and Low Acculturated Mothers and Physical Activity in Hispanic Children. Journal Of Physical Activity & Health. September 2, 2011;8:S206-S213.

5. Pahkala K, Heinonen O, Lagström H, Hakala P, Sillanmäki L, Simell O. Leisure-time physical activity of 13-year-old adolescents. Scandinavian Journal Of Medicine & Science In Sports. August 2007;17(4):324-330.

Children less fit than their parents

Cardiovascular endurance exercise helps strengthen your heart so that it is able to transport oxygen to your organs and muscles. The heart is the most important muscle in the human body. With proper diet and regular exercise, cardiovascular diseases such as heart disease and stroke can be minimized.

A person’s heart health is a good indicator of their overall health. But are our children as healthy as their parents were at the same age? A recent study presented to the American Heart Association concluded that children today cannot run as fast or as far as their parents did at the same age. Running, in addition to improving our cardiovascular fitness, strengthens our muscles, bones and joints. Declining cardiovascular endurance may lead to significant health consequences as these children grow into adults.

The study analyzed 50 studies on running fitness between 1964 and 2010, measuring over 25 million children in 28 countries. Researchers concluded that children are on average 90 seconds slower in the mile, and that their cardiovascular fitness has decreased by 15% over that time.

The Canadian Physical Activity Guidelines recommend that children and youth should get at least one hour of moderate to vigorous exercise daily. If the habit of exercise is formed early, it can carry onto adulthood. In order to make it a habit, we should encourage our children and youth to:

• Limit screen time from the TV and computer 
• Walk the dog or walk to school 
• Ride the bike, skateboard or jog instead of getting a ride 
• Get involved with after school activities 
• Try a competitive sport (e.g., running, swimming, cross country skiing) 

To improve your cardiovascular endurance, try activities that elevate the heart rate for a sustain length of time such as walking, jogging, swimming, cycling or rowing. When starting such activities, start out slow then gradually increase the intensity over time.

In addition, cardiovascular exercise can help to enhance mental health, assist with weight control, and help prevent many diseases. When your heart is fit, it becomes efficient which not only supports you in carrying out daily chores without difficulty, but enables you to enjoy a healthier and happier quality of life.

References from the SIRC Collection:

1. Cardiovascular Responses in Endurance-Trained Children. Pediatric Exercise Science. May 2003;15(2):126.

2. Drenowatz C, Wartha O, Klenk J, Brandstetter S, Wabitsch M, Steinacker J. Differences in Health Behavior, Physical Fitness, and Cardiovascular Risk in Early, Average, and Late Mature Children. Pediatric Exercise Science. February 2013;25(1):69-83.

3. Is There a Scientific Rationale Supporting the Value of Exercise for the Present and Future Cardiovascular Health of Children? The Pro Argument. Pediatric Exercise Science. November 1996;8(4):294-302.

4. Kelly I, Phillips M, Revels M, Ujamaa D. Contribution of the School Environment to Physical Fitness in Children and Youth. Journal Of Physical Activity & Health. May 2010;7(3):333-342.

5. Marinković M, Miličević B. EFFECTS OF INTENSIVE STRENGTH TRAINING ON CARDIOVASCULAR ENDURANCE. / UTJECAJ INTENZIVNOG TRENINGA SNAGE NA KARDIOVASKULARNU IZDRŽLJIVOST. Sport Science. June 2010;3(1):32-36.

6. MARTINS C, SILVA F, GAYA A, AIRES L, RIBEIRO J, MOTA J. Cardiorespiratory fitness, fatness, and cardiovascular disease risk factors in children and adolescents from Porto. European Journal Of Sport Science. March 2010;10(2):121-127.

Physical Education Experiences

The Canadian Physical Activity Guidelines recommend that children and youth participate in moderate to vigorous activity for an hour each day. Being active helps children and youth decrease their chances of obesity, cardiovascular disease, diabetes and other chronic diseases associated with a sedentary lifestyle. Physical activity can help improve academic performance and lead to a healthy life style, which in turn, carries into adulthood.

Physical education classes should be fun for children and youth. They should introduce and develop sport and movement skills among young people, encouraging them to work as a team, while building a love for sport and other life skills that come with socializing and group work. However, this is not always the case. Sometimes, students associate PE classes with negative outcomes.

Research has shown that experiences in PE classes during childhood may impact the extent to which adults follow a healthy lifestyle. Adults who associate PE with positive memories as opposed to negative ones will most likely become physically active in their adult lives. It is important to acknowledge the impact of which positive experiences in PE class can have on children and youth. 

A few things to consider when organizing a PE class include:

• Offering age appropriate activities, which allow children and youth to learn skills at their level of ability.
• Determining what resources and support might be available for those less comfortable in the PE environment
• Developing activities that are inclusive to all participants
• Evaluating and carefully considering your lesson plan  

Trying to ensure that PE is a positive experience will shape the perceptions of students with respect to physical activity, both during their time as students and as they grow into adults and enter the active for life stage in the LTAD framework. Being physically active brings about many benefits that are not only important in the present but also in the future.

References from the SIRC Collection:

1. BEKIARI A. PERCEPTIONS OF INSTRUCTOR'S VERBAL AGGRESSIVENESS AND PHYSICAL EDUCATION STUDENTS' AFFECTIVE LEARNING. Perceptual & Motor Skills. August 2012;115(1):325-335.

2. Bryan C, Solmon M. Student Motivation in Physical Education and Engagement in Physical Activity. Journal Of Sport Behavior. September 2012;35(3):267-285. 

3. Ghofrani M, Golsanamlou M. STUDENTS' PERCEPTION OF PHYSICAL EDUCATION COURSES AND ITS RELATIONSHIP WITH THEIR PARTICIPATION IN SPORT ACTIVITIES. / PERCEPCIJA STUDENATA O NASTAVI TJELESNOG ODGOJA I NJEGOVA POVEZANOST SA NJIHOVIM UČEŠĆEM U SPORTSKIM AKTIVNOSTIMA. Sport Scientific & Practical Aspects. June 2012;9(1):21-31.

4. Patterson D, Collins J. MIDDLE SCHOOL GIRLS' PERCEPTIONS OF THEIR PHYSICAL EDUCATION CLASSES AND TEACHERS. Medicina Sportiva. April 2012;16(1):12-16.

5. Perlman D. An examination of amotivated students within the Sport Education Model. Asia-Pacific Journal Of Health, Sport & Physical Education. August 2012;3(2):141-155.

6. Trout J, Graber K. Perceptions of Overweight Students Concerning Their Experiences in Physical Education. Journal Of Teaching In Physical Education. July 2009;28(3):272-292.

Gardening is more than just a hobby!

Gardening is a great way to spend your days during the spring, summer and fall. Whether working in your own garden, taking care of flowerpots or tending a community garden, gardening can provide an excellent means of physical activity. It promotes socialization with neighbours and community members, and there is the added benefit of growing healthy and fresh foods.

Exercise is a great way to strengthen your bones, muscles, ameliorate your balance and improve or maintain your quality of life. The Canadian Physical Activity Guidelines recommend that older adults should engage in 150 minutes of moderate to vigorous aerobic activity a week. Periods of physical activity can be broken into ten minute bouts.

According to Statistics Canada, 22% of men between the ages of 65-74 are physically active, while only 17% of women are active. This research also concluded that two-thirds of Canadians over the age of 75 are physically inactive due to poor health, disability or other limitations.

When seeking a physical activity, which you would like to participate in, try to choose something that is enjoyable and which can help improve your health.Gardening is a popular and worthwhile activity during the spring, summer and fall months. Gardening offers great benefits for mental and physical health by enabling you to build strength, endurance and flexibility. Below are some further advantages:

• Strength building – Activities that help build your muscles and bones. Lifting and carrying during gardening helps build strength. 
• Flexibility - Activities like stretching, bending and reaching that keep the joints moving. Improved flexibility helps minimize the risk of falling. 
• Endurance – Activities that make you breath deeper and make your heart beat faster. The activity should be at least 10 minutes at a time and should be performed at a moderate to vigorous intensity. This helps reduce the risk of injuries and excessive fatigue. 

Gardening is definitely a hobby that enables one to benefit through exercise. It is a great way to get your family involved and help relieve stress. It reconnects you with nature, beautiful sights and different smells. Gardening gives you a sense of accomplishment since you are planning, being active and probably producing your own fresh vegetables and herbs.

References from the SIRC Collection:

1. Gardening: an exercise that bears fruit in more ways than one. Tufts University Health & Nutrition Letter. June 2000;18(4):3.

2. Gardening for Good Health. American Fitness. July 1999;17(4):8.

3 .Haley C, Andel R. Correlates of Physical Activity Participation in Community-Dwelling Older Adults. Journal Of Aging & Physical Activity. October 2010;18(4):375-389.

4. Kerrigan J. Gardening With the Elderly. Functional U. May 2006;4(3):7-9.

5. O'Mathúna D. Spending More Leisure Time Physically Active Can Add Years to Your Life. Integrative Medicine Alert. January 2013;16(1):6-8.

6. Ryan P. Minutes to motivate exercise. Functional U. March 2011;9(2):14-17.

7. Tuo-Yu C, Janke M. Gardening as a Potential Activity to Reduce Falls in Older Adults. Journal Of Aging & Physical Activity. January 2012;20(1):15-31.