E is for Exercise

“If there is one single thing you can do to improve your health, there is no doubt it is exercise,” said Robert E. Sallis, M.D., immediate past-president and Chair of the Exercise is Medicine initiative. Regular physical activity is so powerful in maintaining and improving health that it should be prescribed, just as medicine or any drug would be. During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells. This idea deserves the attention of the month of May.


My family has recently been on a weekend trip to a beach. My husband and I scheduled early morning walks to make sure we were active during our mini-vacation. When most adults think of exercise, we envision a structured activity. But for kids, exercise means playing and being physically active. Exercise is fun. We should engage in variety of activities to include the three elements of fitness: endurance, strength and flexibility. This task can be very simple. For example, I have watched my son run after the birds on the beach (endurance), throw rocks in the water (strength) and bend down to dig the sand (flexibility).

How does physical activity help?

Center for Disease Control and Prevention (CDC) reviewed studies about the role of physical activity and health. Substantial evidence suggests that kids who are active will:

• Builds strong bones and muscles

• Decreases the likelihood of developing obesity and risk factors for disease like type 2 diabetes and heart disease

• May reduce anxiety and depression and promote positive mental health

• Positively affects classroom behavior and can help improve their concentration and memory

How much physical activity do youth need?

• All children age 2 and older should participate in at least 60 minutes (1 hour) of enjoyable, moderate-intensity physical activities every day that are developmentally appropriate and varied.

• If your child or children don't have a full 60-minute activity break each day, try to provide at least two 15-minute periods or three 10-minute periods in which they can engage in vigorous activities appropriate to their age, gender and stage of physical and emotional development.


How can I get my child to be more physically active?

It is important that physical activity be a regular part of family life. Studies have shown that lifestyles learned as children are much more likely to stay with a person into adulthood. If sports and physical activities are a family priority, they will provide children and parents with a strong foundation for a lifetime of health.


Parents can play a key role in helping their child become more physically active. Younger children like to move between short bursts of activity followed by short periods of rest. Adolescents do more structured and longer activities than younger children. Following are 3 ways to get started:

1. Turn off the TV. Limit television watching and computer use. The American Academy of Pediatrics recommends no more than 1 to 2 hours of total screen time, including TV, videos, and computers and video games, each day. Use the free time for more physical activities.

2. Make time for a fun activity. Help your child find a sport that she enjoys. The more she enjoys the activity, the more likely it is that she will continue. Get the entire family involved. It is a great way to spend time together.

3. Choose an activity that is developmentally appropriate. For example, a 7- or 8-year-old child is not ready for weight lifting or a 3-mile run, but soccer, bicycle riding, and swimming are all appropriate activities.

What kinds of activities are appropriate for my child?

Children should have several opportunities to be active throughout the week and year round.

Here are some suggestions:

1. Outdoor activities can be enjoyed in a variety of locations and are often less expensive, more accessible, and can foster life-long activity. This week, take your child to a local park or playground.

2. Encourage your children to be active with their friends by playing tag, basketball, or by riding bikes.

3. Give your children toys that encourage physical activity like balls, kites and jump ropes

4. Take a walk after dinner

5. Find out what physical activities are offered at your child’s school


We hope people will pledge to be a little more active this month to gain that positive impact on their health. Just a modest amount of activity can impact cardiovascular health and enhance strength and flexibility. Be Active and Play, 60 MINUTES, Every Day!!!