Is massage effective for exercise recovery?

For most coaches, trainers, and athletes, massage is an integral part of a training and competition program. Sports massage can be used to improve athletic performance, speed recovery, and can be used by all individuals, professional or recreational athletes, to help improve conditioning and maintain peak performance.

What is sport massage?

Sports massage is the assessment and hands-on treatment of the soft-tissues and joints of the body. It can be used as a means to enhance pre-event preparation and reduce recovery time for maximum performance during training or after an event. There are various types of massage therapy, each utilizing different techniques, some examples include: Swedish, Shiatsu, Sports Massage, and Lymphatic Massage. 

What are the benefits of therapeutic massage?

• Reduces muscle tension
• Reduces muscle swelling, pain, inflammation
• Increases blood flow to strained muscles
• Aids in relaxation
• Injury prevention

What are the differences/benefits of pre-event and post-event massage?

Pre-event massage - stimulates circulation, calms nervous tension, and prepares the athlete for optimal performance while reducing the chances of injury.

Post-event massage - helps to quicken recovery from hard training and competition.

While there is a lot of anecdotal evidence that tout the benefits of sports massage, studies that actually test its effects on the muscles are hard to come by. A recent study suggests that performing therapeutic massage within 10 minutes of exhaustive exercise may reduce swelling and decrease signs of inflammation. While more research is needed to determine conclusively that massage is an effective recovery tool, it safe to say that it will not have any adverse effects on your training.

References from the SIRC Collection:

1. Argus C, Driller M. Performance Recovery. Modern Athlete & Coach. January 2013;51(1):21-23.
2. Best T, Gharaibeh B, Huard J. Stem cells, angiogenesis and muscle healing: a potential role in massage therapies?. British Journal Of Sports Medicine. June 2013;47(9):556-560.
3. Pinar S, Kaya F, Bicer B, Erzeybek M, Cotuk H. DIFFERENT RECOVERY METHODS AND MUSCLE PERFORMANCE AFTER EXHAUSTING EXERCISE: COMPARISON OF THE EFFECTS OF ELECTRICAL MUSCLE STIMULATION AND MASSAGE. Biology Of Sport. December 2012;29(4):269-275.
4. Robertson A, Watt J, Galloway S. Effects of leg massage on recovery from high intensity cycling exercise. British Journal Of Sports Medicine. April 2004;38(2):173-176.
5. Weerapong P, Hume P, Kolt G. The Mechanisms of Massage and Effects on Performance, Muscle Recovery and Injury Prevention. Sports Medicine. 2005;35(3):235-256. 
6. Zainuddin Z, Newton M, Sacco P, Nosaka K. Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function. Journal Of Athletic Training. July 2005;40(3):174-180.

Taking the Gym “To Go”

The development of fitness apps for mobile devices is essentially turning smartphones into pop-up gyms that include the personal trainer, minus the heavy price tag. Variety is abundant and their convenience makes them a viable tool when getting to the gym just isn’t possible. So why not browse through the available apps and see if you can find your own pocket personal trainer.

A couple of current popular options are:

Zombies, Run! 

What it Does: Provides new motivation for runs by placing you in a zombie apocalypse. As you run the app plays an ongoing narrative through your headphones, with you as a character in the story. The app tracks personal progress by giving listeners missions at story milestones. Missions can include distance running, sprints, or intervals (the app does not give you a route or pace), and they must be completed to ensure survival (you’ll hear when the zombies are on your tail) and to learn what happens next in the story.

Nike Training Club 

What it Does: This free app provides you with a variety of customized workouts based on the input you provide about your fitness goals. The level of the workouts can be set to match your fitness abilities. Workouts can range from 15 to 45 minutes, and include instructional videos with step by step photo instructions on how to properly complete each move. The app logs and tracks your workouts and provides access to an interactive online community.

Endomondo Sports Tracker

What it Does: It will keep track of times, distances, and calories with the use of GPS. The app can be used with any distance activity such as running, cycling, skiing, or even kayaking. As you work through your exercise there will be live audio feedback on your progress from a virtual coach. Endomondo also has a very active and interactive online community that allows you to post completed workouts on social media, issue workout challenges to friends, and allows friends to send you live pep talks during your workout.

The use of fitness apps must be taken with a grain of salt. Just like at the gym, you must manage expectations of what a fitness app can do; success is not guaranteed or instantaneous. Fitness apps are merely a tool to facilitate activity and healthy living. It takes a proper balance of nutrition, activity, and discipline to ultimately achieve personal fitness goals.

References available from SIRC online collection:

1. Bergman R, Spellman J, Hall M, Bergman S. Is There a Valid App for That? Validity of a Free Pedometer iPhone Application. Journal Of Physical Activity & Health. July 2012;9(5):670-676. 
2. Keller J. Apps for Group Fitness Instructors. IDEA Fitness Journal. April 2013;10(4):68-70. 
3. Robinson J. The Quantitative Self. ACHPER Active & Healthy Magazine. April 2013;20(1):10-11. 
4. Robinson J. Top Apps for Teachers. ACHPER Active & Healthy Magazine. December 2013;20(3/4):15-16. 
5. Saha I, Dirik A, Topkara U, Memon N, Gutierrez G, Rao S. RELIABILITY AND VALIDITY OF ACCELEROMETER-BASED SMARTPHONES TO ASSESS PHYSICAL ACTIVITY. Conference Proceedings Of The Annual Meeting Of The American Society Of Biomechanics. January 2010;:571-572. 
6. Vickey T, Breslin J, Williams A. Fitness--There's an App for That: Review of Mobile Fitness Apps. International Journal Of Sport & Society. October 2012;3(4):109-127.

Keep your Heart Healthy - SIRC Newsletter

Your heart is important. Yet, many people don’t pay enough attention to their heart health. During an average lifetime, the human heart will beat more than 3 billion times -- pumping an amount of blood that equals about 1 million barrels. Even when a person is at rest, the heart is continuously hard at work. So if we know that our hearts are important we should begin taking strides to take care of our heart health. To stay healthy, your heart along with diet and exercise must complement each other.

This is why SIRC has compiled articles on why you should care about your heart health, eating tips, recommendations for physical activity and information on how stress affects your heart.

http://www.sirc.ca/newsletters/mid-Feb14/index.html

What is Physical Literacy?

by Leigh Cove
Algonquin College Sport Business Management Intern

Muscle memory is a well-known term in active living and sport. The idea that once you have learned something and practiced it, your muscles will begin to move with the pattern of the motions each time you use them until those patterns become natural. Physical literacy takes this idea and applies it to the learning and development of a whole range of body movements, and subsequent combinations of motions. Teaching this ‘body language’ is an important corner stone as kids develop into the athletes of tomorrow so they will want to, and can, participate in activity for life.

Canadian Sport for Life (CS4L) has made physical literacy a priority for the first three stages (Active Start, FUNdamentals, and Learn to Train) of long term athlete development (LTAD).

• Progression of Physical Literacy 
• Basic Movements
• Movement Combinations 
• Complex Movement Sequences 
• Skilled Movement

To ensure well rounded physical literacy, CS4L recommends children be exposed to a variety of physical activity that encompass all surface types, activity structures, and player positions. This includes coaching young athletes on how to read their environment and react to it. For example, seeing the position of your teammates on the field and being able to move yourself in the play based on what you see.

One of the barriers to quality physical literacy however is proper training and resources for coaching at the community and grassroots level; limited resources combined with volunteer coach turnover has left a gap in the quality and consistency of physical literacy being taught to young athletes. This is where the LTAD model has come in and is evolving. The Canadian sport community looks to design a system that will better support young athletes and their development. And while not everyone can be an Olympic gold medalist, a solid teaching of physical literacy means a more active future for anyone, child or adult, who just wants to get out there and play.

References available from the SIRC collection:

1. Corlett J, Mandigo J. A Day In The Life: Teaching Physical Literacy. Physical & Health Education Journal. Winter2013 2013;78(4):18-24.
2. Gallant P, Vossen D, Weaving C. In the Zone: Physical Literacy and the Quest for Certified Coaches. Physical & Health Education Journal. Summer 2011 2011;77(2):16-21.
3. Harber V, Schleppe S. Promoting Early Physical Literacy in Alberta. Wellspring. August 2010;21(4):1-4.
4. Norris S. Learning to Train: A Key Stage in Developing Physical Literacy. Wellspring. June 2011;22(3):A1-A4.
5.  Sullivan P, Whitaker-Campbell T, MacKay M. Physical Literacy in Coaching Education Materials: A Case Study of Canada Basketball. Physical & Health Education Journal. Spring2010 2010;76(1):32-35. 6. The meaning of Physical Literacy. Active Living: Newsletters. September 2011;:4.

10 Tips for reducing the risks of ski and snowboarding injuries

Winter is here and skis and snowboards are being polished up for weekends spent on the hill. Both skiing and snowboarding are excellent winter activities for adults and youth to enjoy as a recreational pastime or competitively. Propelling yourself down a mountain at high speeds does have its share of risks, so we're sharing some tips for keeping yourself and your family safe on the hill this holiday season.

1. Wear proper protective equipment such as helmets, goggles and wrist guards
2. Ensure your equipment has the proper fit and know how to properly care for it - loose or poorly adjusted bindings increase the risk of foot, ankle and lower leg injuries
3. If you are a beginner, get some lessons from a professional before tackling the hill
4. Be aware of your surroundings, many serious injuries result from colliding with trees, poles or other skiers and snowboarders
5. Be aware of the weather and slope conditions - the lowest risk of snowboard injury is on deep snow, such as powder, fresh snow or groomed slopes
6. Ski and snowboard on hills that are at your ability and skill level 
7. Stay on designated marked trails 
8. Never go out on the hill alone
9. Learn how to fall. Relax and if on skis, keep your knees together. Cruciate ligament knee injuries are one of the biggest problems in skiing. 
10. Skiing and snowboarding are physically taxing to the body, be honest about your fitness levels and do some training before you hit the slopes. When you are out there, be sure to warm up and cool down at the beginning and end of your day.

There is a 35% reduction in head injury risk with helmet use while skiing or snowboarding - Think First Canada

Skiing and snowboarding are great winter sports which can offer fun and exercise for the whole family. With a little preparation, injuries can be avoided with some professional instruction, properly fitted protective equipment, and a little common sense.

References from the SIRC Collection:

1. Bladin C, McCrory P, Pogorzelski A. Snowboarding injuries: current trends and future directions. Sports Medicine. 2004;34(2):133-138. 
2. Fuselli P, Hagel B, Stanwick R. Vancouver Charter: bringing ski and snowboard helmet legislation to Canada. Injury Prevention. September 2, 2010;16:A88.
3. Kim S, Endres N, Johnson R, Ettlinger C, Shealy J. Snowboarding Injuries: Trends Over Time and Comparisons With Alpine Skiing Injuries. American Journal Of Sports Medicine. April 2012;40(4):770-776.
4. Kim S, Lee S. Snowboard Wrist Guards-Use, Efficacy, and Design. Bulletin Of The NYU Hospital For Joint Diseases. April 2011;69(2):149-157.
5. Langan M. Ski and snowboard injuries - reducing the risks. Sportex Health. December 2000;(7):33-35. 
6. Rebecca M H. Are there risk factors for snowboard injuries? A case-control multicentre study of 559 snowboarders. British Journal Of Sports Medicine. September 2010;44(11):816-821.
7. Sakamoto Y, Sakuraba K, Ohbayashi O, Kawakita K, Inoue T. Snowboard and skiboard injuries in recent years: a comparison with ski injuries. Japanese Journal Of Clinical Sports Medicine. April 2006;14(2):218-227.

International Walk to School Month

by Trent Weir 
Algonquin College Sport Business Management Intern  

October is International Walk to School Month which celebrates the many benefits of active transportation to school. Schools are encouraged to get involved and help promote active transportation to their students by introducing them to the Active & Safe Routes to School (ASRTS) program.

Active transportation can include any form of travel that is physically engaging (walking, biking, skateboarding etc.). Increasing the number of children who walk or ride to school has many positive impacts not only for the children but for the community as well.

Benefits of using active transportation to school:

• Health: Switching to active transportation can add up to 45 minutes of mild to vigorous physical activity to a child’s day.
• Environment: Cutting down on the number of cars driving to school will significantly reduce pollution. 
• Education: Physically active children have longer attention spans which allows for improved concentration. It has also been shown that middle school students with healthy hearts and lungs scored better in math and reading. 
• Community: Participation in programs like a Walking School Bus or simply commuting to school in groups can help bring a community closer together. 

There are also potential financial savings from increasing the number of people using active transportation. In 2010 the Ontario Ministry of Education spent roughly $800 million on busing kids to school. If more children walk or ride to school that spending could be used to improve other areas of our schools.

Some parents may be hesitant to send their children to school by active transportation because of safety concerns. However, an increase in the number of pedestrians has actually been shown to reduce the amount of crime in a neighbourhood. There are also resources, like Elmer the Safety Elephant, to help teach children how to travel safely through their community.

The ASRTS program has many ideas for activities for International Walk to School Month. These resources can be used by parents, teachers and students to help emphasize to their school or community the importance of active transportation. When it comes to the health and well being of children, encouraging them to walk or bike to school is an easy way to increase their physical activity to ensure they meet the recommended daily amount. It can also help them develop the skills to make healthy choices in the future.

References from the SIRC Collection: 
 
1. Børrestrad L, Østergaard L, Andersen L, Bere E. Associations Between Active Commuting to School and Objectively Measured Physical Activity. Journal Of Physical Activity & Health. August 2013;10(6):826-832. 
2. Buliung R, Faulkner G, Beesley T, Kennedy J. School Travel Planning: Mobilizing School and Community Resources to Encourage Active School Transportation. Journal Of School Health. November 2011;81(11):704-712. 
3. Curriero F, James N, Pollack K, et al. Exploring Walking Path Quality as a Factor for Urban Elementary School Children’s Active Transport to School. Journal Of Physical Activity & Healh. March 2013;10(3):323-334 
4. Eyler A, Baldwin J, Schmid T, et al. Parental Involvement in Active Transport to School Initiatives: A Multi-Site Case Study. American Journal Of Health Education. May 2008;39(3):138-147. 
5. Hinckson E, Hannah M. B. School Travel Plans: Preliminary Evidence for Changing School-Related Travel Patterns in Elementary School Children. American Journal Of Health Promotion. July 2011;25(6):368-371. 
6. Larouche R, Lloyd M, Knight E, Tremblay M. Relationship Between Active School Transport and Body Mass Index in Grades—4-to-6 Children. Pediatric Exercise Science. August 2011;23(3):322-330. 7. Nelson N, Woods C. Neighborhood Perceptions and Active Commuting to School Among Adolescent Boys and Girls. Journal Of Physical Activity & Health. March 2010; 7(2): 257-266.

Workplace Health Promotion

Workplaces everywhere are feeling the impact of current health levels of the Canadian workforce with: high stress, poor job satisfaction, growing absenteeism, high turnover, and mistakes caused by physical and mental fatigue.  A healthy workplace creates happier, productive employees, which in the end increases your bottom line. It simply makes good business sense to invest in your work environment by promoting a healthy active lifestyle.

According to the Conference Board of Canada, the Canadian economy lost an estimated $16.6 billion last year due to absenteeism in the workplace. 

Why should we promote health in the workplace?

1. Reduced health care costs, absenteeism, staff turnover, worker compensation claims, and on the job injuries.
2. Increased quality and quantity of production.
3. Improved job satisfaction, employee morale, and corporate image.
4. Fewer workplace conflicts.

Tips for creating a healthy workplace: 

• Design a comprehensive program (some of these suggestions will depend on the size of your workplace) - planning may include: forming a wellness committee and a budget, getting management support, discovering the make up of your workforce (interests, shifts and location of employees), determining your target audience, and discussing your overall goals and objectives.
• Emphasize healthy weight loss through balanced nutrition, moderate exercise and behavioural changes. Create awareness of your program through emails, flyers and bulletin boards.
• Create an informal environment where participants can feel comfortable sharing frustrations, successes and failures. A supportive peer environment is essential in the success of any workplace health promotion program. Try to foster an idea of team spirit among your staff.
• Organize creative workplace activities, for example try out the 10,000 steps initiative, bike to work day or week, a fitness challenge, or a holiday cooking contest that features a healthy version of a holiday recipe.

Even if you aren't in the position to implement a program, there are many small steps you can take to encourage health and wellness. Implementing one component at a time can act like a trial run, it gives you the opportunity to see how employees respond and lets you gauge whether or not a more in depth program may be useful in the future. Whichever you choose - even a small step in the direction of health promotion - can have a positive impact on your workplace environment.

References from the SIRC Collection:

1. Archer S. Health Is Wealth: THE RISE OF WORKPLACE WELLNESS. IDEA Fitness Journal. May 2012;9(5):37-44.
2. DeJoy D, Wilson M. Organizational health promotion: broadening the horizon of workplace health promotion. American Journal Of Health Promotion. May 2003;17(5):337-341.
3. Linnan L, Fisher E, Flood S. THE POWER AND POTENTIAL OF PEER SUPPORT IN WORKPLACE INTERVENTIONS. American Journal Of Health Promotion. September 2013;28(1):TAHP-2-TAHP-10.
4. Machen R, Cuddihy T, Reaburn P, Higgins H. Development of a Workplace Wellness Promotion Pilot Framework: A Case Study of the Blue Care Staff Wellness Program. Asia-Pacific Journal Of Health, Sport & Physical Education. August 2010;1(2):13-20. 
5. Mills P, Kessler R, Cooper J, Sullivan S. Impact of a Health Promotion Program on Employee Health Risks and Work Productivity. American Journal Of Health Promotion. September 2007;22(1):45-53.
6. St. George A, King L, Newson R, Wells V, Campbell M. Implementing workplace health promotion initiatives: who should we target?. Health Promotion Journal Of Australia. August 2012;23(2):134-140.

Celebrate in Active Aging Week! Sept 23 - Sept 28

It's active aging week in Canada and this year's theme is "Discover your Community." Active aging events are planned locally which allows organizers in each community the ability to decide what they would like to do.  Events are free for participants and are intended to be fun and educational, with a no-pressure atmosphere.

The idea is based around what successful aging is - it's about engaging in a more active, more varied lifestyle regardless of your age or circumstances. There are many opportunities for everyone to get involved including senior centres, retirement communities, fitness instructors and physical or occupational therapists. Activities don't need to cost a lot of money, all you really need is some initiative, inspiration and creativity.

Of course, planning any activity involves knowing the various capabilities of the participants. Below are some ideas for planning your event:

Low impact activities:

1. Create a scavenger hunt - The focus of the scavenger hunt doesn't have to be the traditional "whomever finishes first wins", instead have the focus be on exploration and enjoying the little things.
2. Plan a walk around the community. Have it mapped out and encourage people to partner up - walking is always more fun with a buddy.
3. Organize an exercise class that focuses on building balance, strength and mobility. There are plenty of videos on YouTube that can be helpful for coming up with exercises that can be easily adapted to suit all abilities.
4. Get some people together to try different sport such as: swimming, kayaking, pickleball, golf, cycling, cross country skiing or snowshoeing.
5. Don't be afraid to include activities that help you learn a new skill: join creative writing class, a cooking class, try gardening or get a group together and go fishing.

Moderate to High impact activities:

1. Dance classes can vary from low to high levels of activity. Ballroom dancing, Zumba, or Swing are just a few suggestions.
2. Plyometric exercises - also known as jump training are intended to mimic the movements needed for specific sports such as skiing, tennis, and basketball. They are specifically designed to increase explosiveness and power. These can be done in a group or individually and should be done slowly at first with the intensity increased gradually.
3. Circuit weight training, Kettlebells, power lifting or Cross fit techniques encourage a full body work out that employs a full range of motion. Try not to shrug these off as a young person's activity - training with weights is the best way to maintain muscle mass in your later years. If you are unsure about trying it out as a newbie, a good personal trainer can make a huge difference.
4. Tennis is a great activity that will work your whole body and provides opportunities for socializing after a game.
5. Hiking intensity can vary depending on the difficulty of the trail. It's a great activity for getting a group together and enjoying the scenery, especially at this time of year.

The bottom line is - do something fun! Use this week as a opportunity to re-commit to a old hobby or try a new one. Staying physically and mentally active leads to better overall health, improves mood and brain health, and can help you connect with friends, family and community.

References from the SIRC Collection:

1. Chodzko-Zajko W, Schwingel A. Transnational Strategies for the Promotion of Physical Activity and Active Aging: The World Health Organization Model of Consensus Building in International Public Health. Quest. February 2009;61(1):25-38. Fun activities from Active Aging Week. Functional U. July 2009;7(4):10-15.
2. Kruger J. Guidelines for physical activity: pointers for active-aging professionals. Journal On Active Aging. January 2010;9(1):34-39.
3. Park C, Chodzko-Zajko W, Rolfe C, et al. A New AGE of physical activity: creating outdoor spaces that promote active aging. Journal On Active Aging. September 2005;4(5):22-24;26;28.
4. PROGRAMS REACH OUT TO OLDER ADULTS. Fitness Management. February 2005;21(2):16.

Boosting Brain Health with Exercise!

SIRC Newsletter now available online: Boosting Brain Health with Exercise!

Everyone knows that exercise comes with many health benefits - while many of us go to the gym to trim up our waistlines, regular physical activity works out your brain too! When we move, our bodies release natural chemicals and hormones which improve mood as well as increasing oxygen production to the brain that helps it function more efficiently. In fact, studies have shown that exercise help students perform better in school, slows mental decline when aging and positively affects our mental health. So if you’re not already incorporating physical activity into your schedule, now is a good time to start!

Read more: http://www.sirc.ca/newsletters/mid-Aug13/index.html

Physical Education and Academics

For today's students, physical education classes and time spent participating in physical activity in school has been reduced due to lack of resources, and competing curriculum demands. In most high schools, students are not required to take physical education after their second year, as the curriculum only requires two PE classes in order to graduate. Also, being part of an intermural or varsity team is not a requirement but an option for most students.

Academic Institutions are first and foremost, an environment for learning. Studying math, writing and science are very important; however, learning about health, socializing and developing as a human being are vital as well. There is no question that for some, high school can be a challenging environment. But exposure to some physical activity during this time can have a dramatically positive effect in the years to come.

The reality is that obesity levels in children have progressively increased over time. There is no other environment to help educate and implement policies to combat obesity than in educational institutions. Obese children tend to become obese adults, costing the health care system billions of dollars. Childhood obesity also leads to diabetes, cardiovascular diseases and emotional and physical health problems.

According to Physical and Health Education Canada, PHE, 57% of Canadian children age 5-17 are not active enough to meet the international guidelines for optimal growth and development. Childhood overweight and obesity rates in Canada have almost doubled since 1978, from 15% to 26%.

A study presented at the 2012 American Psychological Association concluded that middle school students with healthy hearts and lungs scored better in math and reading.

Benefits of Physical Activity

• Physically active individuals have longer attention spans allowing for greater concentration and absorption during class time. 
• Physical activity is a preventative measure against disease. Students remain healthier and learn the value of regular exercise
• Physical activity promotes a physically active lifestyle and promotes good health. 

To combat childhood obesity, physical education and nutrition classes need to be a part of the education system. Physical education has a positive impact on academic performance and may even help facilitate improved performance in the classroom.

References from the SIRC Collection:

1. DHURUP M, REDDY L. Social and task cohesion and the relationship with team sport satisfaction and academic performance among a first year university cohort. African Journal For Physical, Health Education, Recreation & Dance. June 2013;19(2):381-393.

2. DU TOIT D, PIENAAR A, TRUTER L. RELATIONSHIP BETWEEN PHYSICAL FITNESS AND ACADEMIC PERFORMANCE IN SOUTH AFRICAN CHILDREN. South African Journal For Research In Sport, Physical Education & Recreation (SAJR SPER). December 2011;33(3):23-35. 

3. Haapala E. Cardiorespiratory Fitness and Motor Skills in Relation to Cognition and Academic Performance in Children -- A Review. Journal Of Human Kinetics. March 2013;37:55-68.

4. Reed J, Einstein G, Hahn E, Hooker S, Gross V, Kravitz J. Examining the Impact of Integrating Physical Activity on Fluid Intelligence and Academic Performance in an Elementary School Setting: A Preliminary Investigation. Journal Of Physical Activity & Health [serial online]. May 2010;7(3):343-351.

5. Reed J, Maslow A, Long S, Hughey M. Examining the Impact of 45 Minutes of Daily Physical Education on Cognitive Ability, Fitness Performance, and Body Composition of African American Youth. Journal Of Physical Activity & Health. February 2013;10(2):185-197.

6. The Association Between School-Based Physical Activity, Including Physical Education, and Academic Performance. COAHPERD Journal. September 2010;35(2):11-20.

7. VAN D, KELDER S, KOHL III H, RANJIT N, PERRY C. Associations of Physical Fitness and Academic Performance Among Schoolchildren. Journal Of School Health. December 2011;81(12):733-740.

Bouldering for kids

We've heard over and over that today's youth are less physically active than they have been in previous years. Local parks are an important part of improving public health by combating obesity and sedentary lifestyles. But just because we have access to parks, doesn't necessarily mean they get used. Many local playgrounds have recently been criticized for being too safe and boring - especially for kids 10 and over. Children are natural climbers - from the time they learn to walk, they climb anything and everything; chairs, stairs, fences and trees - you name it. Many communities are catching on and are now embracing a new trend to get children using the park again - artificial boulders for climbing.

What's the difference between bouldering and roped climbing?

Bouldering - involves climbing short routes, usually no more than 4-5 metres off of the ground and doesn't involve ropes. It usually involves a greater concentration of dynamic moves (requires explosive power) and generally relies more on upper body strength. Bouldering walls and structures tend to be lower in cost and allow for a greater number of active climbers at one time. Spotting should be employed for all bouldering activities.

Roped Climbing - Top roping and lead climbing involve longer routes, taller structures which require the use of a harness, a belay rope and a spotter (belayer). Roped climbing can be done indoors or outdoors and varies in difficulty and skill level. It will improve cardiovascular health and increase muscle tone. Because of the increase in risk and difficulty, it is important to train with a professional before attempting this type of climbing.

How can I get my children involved?

Bouldering structures are found more commonly in indoor climbing facilities although their popularity is increasing for inclusion in outdoor parks and playgrounds. These structures can vary in height, difficulty, shape and may or may not include handholds. Bouldering structures that are in parks tend to blend in with their environment which adds to the experience.

If you are a parent or teacher, getting kids involved in climbing is easier if you include games for them to play. This will keep them interested and engaged in climbing as well as help them to develop various movement skills. Rock climbing is excellent for increasing physical health as it works every part of your body, including your brain. It helps children with self-confidence, strength, discipline, teamwork, communication and includes a sense of accomplishment when they reach the top.

If there are no climbing structures in your community, look for an indoor facility - many offer day passes, group rates, or allow you to host birthday parties at a relatively low cost. When supervising any of these activities, parents and instructors should be aware of the risks and follow general safety precautions.

References from the SIRC Collection: 

1. Baláš J, Strejcová B, Malý T, Malá L, Martin A. Changes in upper body strength and body composition after 8 weeks indoor climbing in youth. Isokinetics & Exercise Science. September 2009;17(3):173-179.
2. Fend M, Muras J, Steffen J, Battista R, Elfessi A. Physiological Effects of Bouldering Activities in Upper Elementary School Students. Physical Educator. Early Winter2011 2011;68(4):199-209.
3. Humphries D. Proportions of activities in a climbing gym. British Journal Of Sports Medicine. December 2001;35(6):450.  
4. Kids Flock to Rocks. Parks & Recreation. September 2006;41(9):128. 
5. Lynnes M, Temple V. Inclusive Artificial Wall Climbing. Physical & Health Education Journal. Summer2008 2008;74(2):6-11.
6. Niegl G. Bouldering: one of the last sports defying technology? Interview with Kilian Fischhuber. Sports Technology. April 2010;2(3/4):63-65.
7. Prager K. Climbing-Wall Creative. Parks & Recreation. July 2008;43(7):46-51.

Arthritis

SIRC Newsletter now available online: Arthritis

If you’ve ever sustained a joint injury while playing sports, you may have a higher risk of developing a form of arthritis. This doesn’t mean you have to quit sports, in fact, staying active can be very helpful in managing arthritic pain.

SIRC has compiled articles that cover elite athletes, physical activity, knee osteoarthritis and aquatic exercise.

Read more: http://www.sirc.ca/newsletters/july13/index.html

Adventure Travel and the Older Adult

With summer in full swing, many older adults will be boarding planes, trains and ships to head off for their latest travel adventure. Research shows that the aging population, with their improved health and disposable incomes are looking for trips that are stimulating culturally, socially and that include a lot of interaction and adventure. Many individuals or couples are increasing their level of physical activity in retirement and are seeking trips that will give them a challenge.

Before choosing a trip or adventure, it is a good idea to take a look at the types of activities you will be doing and match them to your skill and fitness level. For example:

1. Easy adventures - involve bus/cross-border shopping trips or cruises
2. Moderate adventures - may include hiking or geocaching
3. Extreme or 'hard' adventures - white water rafting, ziplining, or trekking through the jungle

Every trip involves a little preparation, especially if you plan on pursuing an adventure that will push your limits. Many activities will involve walking, climbing stairs or standing for long periods of time. A good fitness program will include exercises that work the cardiovascular system, increase flexibility, and improve strength and balance.

• Set aside a predetermined time to walk, bike, swim, or participate in an exercise class.
• Investing in a pedometer can provide good motivation and feedback on your progress.
• Incorporate physical activity in your life by; taking the stairs, parking further away from a mall entrance, or pacing while talking on the phone.  All of these little changes will add up to a substantial increase in your physical activity.
• Flexibility training will come in handy for long days of sight seeing.  Stretching is also important for those who will be doing a lot of walking during their travels, experiencing long plane rides or driving for long distances.

People often think of vacations as a time to do less, when in fact many people end up doing more physical activity while away from home. If you want to make the most of your travels, develop a good level of fitness before you take off on your next adventure!

References from the SIRC Collection:

1. Cruising comforts. Active Living. November 2002;11(5):38-39.
2. Luthi W. Adventure travel: an overview. Journal On Active Aging. May 2007;6(3):38-46.
3. Patterson I. Baby Boomers and adventure tourism: the importance of marketing the leisure experience. World Leisure Journal. 2002;44(2):4-10.
4. Rogers M, Rogers N, Page P. Get ready for summer! a fitness program to prepare for vacations. Functional U. May 2007;5(3):1-8.
5. Staats S, Pierfelice L. Travel: A Long-Range Goal of Retired Women. Journal Of Psychology. September 2003;137(5):483-494. 
6. Sugerman D. The relationship of age to motivation and skill development level in outdoor adventure programs for older adults. / Comment l'age agit sur la motivation et le niveau de developpement des habiletes dans les programmes d'activites de plein air axees sur l'aventure, a l'intention des aines. / Como la edad actua sobre la motivacion y el nivel de desarrollo de las habilidades en los programas de actividades al aire libre orientados sobre la aventura y dirigidos hacia las personas mayores. Society & Leisure / Loisir & Société. Autumn 2002 2002;25(2):351-376.
7. Travel by Leisure Care: enriching lives through the fun of adventure. Journal On Active Aging. May 2007;6(3):76-79. 

Yoga and low back pain

Low back pain is one of the most common reasons for work absenteeism and the second most common complaint at doctor visits. It is generally caused by one of the following: repetitive incorrect lifting technique, degenerative or structural changes in the vertabrae, excessive sitting or standing, bending, twisting or falls. There is good news for low back pain sufferers, as there is a growing body of research that shows that yoga can be an effective treatment for people with chronic back problems.

What does yoga do for the body?

• Strengthen and stretches the muscles
• Provides stress relief
• Increases flexibility
• Improved coordination
• Good for overall health and fitness

While yoga may be good for overall back function, depending on the individual and the severity of the problem, it's important to note that yoga may not always alleviate the pain. Yoga classes were shown to be more beneficial than self care exercises or home videos. Performing yoga poses at home without the supervision of an instructor may prove to be a risky business if the poses are not done correctly.

Recent studies have shown that yoga combined with stretching can be a good, safe option for people who are willing to try physical activity to relieve moderate low back pain. Classes should be designed with a beginner in mind and taught by instructors that are able to modify postures for individual needs and or limitations. Before starting a new fitness regimen or class, please remember to contact your doctor or physiotherapist first to minimize risk of injury.

References from the SIRC Collection:

1. Archer S. YOGA HELPS MANAGE LOW-BACK PAIN. IDEA Fitness Journal. March 2012;9(3):69.
2. DeAvilla N. In the Classroom: Adapting Class for Students with Low Back Pain. Yoga Therapy In Practice. September 2005;1(1):7-9.
3. DAWSON-COOK S. STEERING CLEAR FROM A REAL PAIN IN THE BACK. American Fitness. May 2013;31(3):48-50.
4. Girdwain J, Mcgee K. Fix It with Fitness. Health (Time Inc.). May 2013;27(4):47.
5. HOWE D. Oh, My Aching Back. American Fitness. January 2011;29(1):54-55.
6. LARGEST U.S. STUDY SHOWS YOGA EASES BACK PAIN. American Fitness. March 2012;30(2):10.
7. Selfridge N. Yay Yoga! More Evidence for Helping Low Back Pain. Alternative Medicine Alert. March 2012;15(3):33-34.
8. Suffering from Low Back Pain? Maybe You Should Try Yoga. Tufts University Health & Nutrition Letter. February 2012;29(12):3.

Physical activity and academic achievement

  Academic success is an outcome that most parents see as a high priority and many actively help their children strive to attain it. We are all aware that regular physical activity is good for our health, but recent literature has also linked physical activity to helping youth perform better in school.

There are several theories for why exercise is beneficial for brain function:

1. Increased blood flow to the brain, which helps feed the brain with nutrients such as oxygen and glucose
2. An increased level of endorphins lowers levels of stress and anxiety
3. Improved growth factors that spark learning by increasing the number of brain cells in the hippocampus - the area of the brain that is essential for memory and learning 

Regular exercise has been linked to improved concentration, memory, verbal skills and self-esteem. Findings from available research suggest that physically fit children tend to perform better academically in school compared to those who are overweight or unfit and time spent in physical education classes may improve academic performance.

A study from the University of Illinois found that students performed better on reading comprehension, math and spelling when they had a 20-minute period of physical activity immediately preceding the test.

It may be easy to think that the physical activity a student participates in at school is enough to improve grades, but adding in some extra activities won't hurt. The American College of Sports Medicine (ACSM) recommends finding family activities to participate in as well as encouraging youth to find an activity that they enjoy. By promoting fun physical activity, youth may not only benefit from increased academic potential, they have a greater chance of sustaining healthy lifestyle habits into adulthood.

References from the SIRC Collection:

1. Basch C. Physical Activity and the Achievement Gap Among Urban Minority Youth. Journal Of School Health. October 2011;81(10):626-634.
2. Fox C, Barr-Anderson D, Neumark-Sztainer D, Wall M. Physical Activity and Sports Team Participation: Associations With Academic Outcomes in Middle School and High School Students. Journal Of School Health. January 2010;80(1):31-37.
3. Harrington S, Engels H. School Physical Education, Physical Activity and Fitness: Their relationship to student learning -- An update. MAHPERD Journal. Spring2009 2009;:21-23.
4. Joshi P, Howat H, Bryan C. Relationship Between Fitness Levels and Academic Performance. Journal Of Physical Education & Sport. December 2011;11(44):376-382.
5. Stevens T, To Y, Stevenson S, Lochbaum M. The Importance of Physical Activity and Physical Education in the Prediction of Academic Achievement. Journal Of Sport Behavior. December 2008;31(4):368-388.
6. VAN D, KELDER S, KOHL III H, RANJIT N, PERRY C. Associations of Physical Fitness and Academic Performance Among Schoolchildren. Journal Of School Health. December 2011;81(12):733-740.
7. Vazou S, Gavrilou P, Mamalaki E, Papanastasiou A, Sioumala N. Does integrating physical activity in the elementary school classroom influence academic motivation?. International Journal Of Sport & Exercise Psychology. December 2012;10(4):251-263.

Catch me if you can!

  Many adults seem to have some memories of gym class angst from running laps being meted out as a punishment, so it's safe to assume that running isn't fun right? If you watch children racing around a playground you might think twice. Children love to run - chasing, racing and playing tag have always been an integral part of childhood.

Add in the fun! - children love games, prizes and friendly competition. There are plenty of children's activities that encourage movement skills, fun, and training all in one package. Try organizing an obstacle race, a scavenger hunt, a game of tag or more obvious training activities such as running up and down hills or timed sprint races.

Running is healthy! - The Canadian Physical Activity Guidelines for children ages 5-11 recommends at least 60 minutes of moderate to vigorous physical activity every day. Participation in vigorous activities are recommended 3 times per week and are classified as activities that cause children to sweat and be out of breath. Overweight or physically inactive children may need to slowly increase their activity levels to keep up motivation and prevent short-term injuries.

Running safety includes:

• teaching proper running form and movement concepts
• setting attainable goals - progress slowly and set goals that the child wishes to achieve
• providing a variety of activities to retain interest and prevent burnout or overuse injuries
• following proper nutrition guidelines and ensuring adequate hydration
• providing required footwear, sun safety and safe areas for activity 

Most children love to just run around, but adding a variety of structured activities can increase engagement and motivation while promoting running as a safe, enjoyable, long-term activity for young children.

References from the SIRC Collection: 

1. Beverly J. KIDS GOING LONG. Running Times. June 2011;(387):48-53. 
2. JENNY S, ARMSTRONG T. DISTANCE RUNNING and the Elementary age Child. JOPERD: The Journal Of Physical Education, Recreation & Dance. March 2013;84(3):17-25. 
3. Moss D. Year-Long Fun-Run Series for Your Entire School. Tricks Of The Trade For Middle Distance, Distance & Cross-Country Running. June 2004;:150-155. 
4. Physical Activity Programming Assists Children Who Are Obese. Adapted Physical Activity Quarterly [serial online]. July 1994;11(3):335-336.
5. Platat C, Jarrar A. Reliability and validity of a physical activity questionnaire in children. International Journal Of Food Sciences & Nutrition. September 2012;63(6):637-644.. 
5. Rowland T. Should Children Be Allowed to Run Marathon Races? A Virtual Roundtable. Pediatric Exercise Science. March 2006;18(1):1. 

Physical activity for the new mom

Postpartum exercise isn't always easy for a new mom to accomplish. As caring for a newborn takes priority, changes to daily habits, energy levels, and physiology often lead to decreased participation in structured sports and physical activity.

How and when do I get started?

1. For the average woman, resumption of physical activity (except for light walking and/or stretching) is recommended only after four to six weeks after delivery 
2. Women recovering from a caesarean section should wait a little longer (eight weeks). Be sure to have full medical clearance from your doctor before proceeding 
3. Start slowly with a low impact aerobic activity, such as: walking, swimming or yoga/Pilates classes targeted for new moms. 

Benefits of postpartum exercise: 

• Increases bone health by increasing bone mineral density (BMD) and prevents lactation-associated bone loss 
• Improves mood, self-esteem and relieves stress. It can also help to prevent and promote recovery from postpartum depression 
• Prevents obesity 
• Conditions your abdominal muscles 
• Boosts energy levels 

How can I include physical activity into my busy life? 

No time? - Don't be afraid to ask for help! Call on the supportive people in your life, your partner, family or friends and ask them to care for the baby for a short time while you get a little exercise. Depending on where you live, you could also try signing up for mommy and me exercise classes.

Feeling tired? - Fatigue can positively or negatively impact your motivation to be active - 'sleep when the baby sleeps' is great advice as well as the knowledge that being active will give you an energy boost.

Self-conscious? - One of the biggest struggles new moms face are the changes to their body, as many women express the idea of 'getting their bodies back'. Giving birth fundamentally changes your body and expecting that you will be able to obtain your pre-baby body may be unrealistic. Try thinking of physical fitness as a way of increasing confidence, improving your health and setting a positive example for your new child.

Remember that it takes consistency and time to get back into good physical shape. Determining when you feel most energetic and then planning your activity during that time, can positively affect any issues with time constraints, motivation and fatigue that will enable you to achieve your fitness goals.

References from the SIRC Collection: 

1. DRUXMAN L, PETERSEN C. Postpartum Exercise: A targeted exercise program and proper body mechanics can help new moms deal with the physical challenges of motherhood. IDEA Fitness Journal. November 2006;3(10):34-37.
2. Kim E, Kim S, Oh D. Pelvic floor muscle exercises utilizing trunk stabilization for treating postpartum urinary incontinence: randomized controlled pilot trial of supervised versus unsupervised training. Clinical Rehabilitation. February 2012;26(2):132-141.
3. Larson-Meyer D. The effects of regular postpartum exercise on mother and child. International Sportmed Journal. November 2003;4(6):1-14.
4. McIntyre C, Rhodes R. Transitions to motherhood and its effect on physical activity. Journal Of Sport & Exercise Psychology. July 2, 2007;29:S186-S187.
5. Pivarnik J, Mudd L. Physical Activity During Pregnancy and Postpartum: What Have We Learned?. President's Council On Physical Fitness & Sports Research Digest. December 2009;10(4):1-8.
6. Siega-riz A, Evenson K, Dole N. Pregnancy-related Weight Gain--A Link to Obesity?. Nutrition Reviews. July 2, 2004;62(7):105-111.
7. Stephenson S. Is there a relationship between pre-natal exercise and postpartum depression. 1993.