10 Reasons Why Children Should Exercise

According to the Kaiser Family Foundation, kids ages 8-18 now spend, on average, 7.5 hours in front of a screen for entertainment each day, 4.5 of which are spent watching TV.  That figure doesn’t even include the time they spend on the computer at school for educational purposes or at home for homework.  With the increase in sedentary time, it is even more important today that children get at least 60 minutes of moderate to vigorous physical activity per day.  Here are 10 reasons why children should exercise:

1. Improves cardiovascular endurance and heart health.
2. Improves respiration and breathing.
3. Improves muscle strength.
4. Increases flexibility of the muscles.
5. Prevents fractures, encourages bone growth and protects against osteoporosis.
6. Prevents obesity.
7. Impacts brain power.
8. Increases self regulation skills.
9. Associated with improved cognitive skills including executive functioning, attention, memory and verbal comprehension.
10. Improves self esteem and attitude.

And of course, exercise can be FUN!

References:

CDC. Screen Time vs. Lean Time.  Retrieved from the web on 4/27/17 at http://ift.tt/2oPv46H

Rasberry, C. N., Lee, S. M., Robin, L., Laris, B. A., Russell, L. A., Coyle, K. K., & Nihiser, A. J. (2011). The association between school-based physical activity, including physical education, and academic performance: a systematic review of the literature. Preventive medicine, 52, S10-S20.

Brain Breaks Collection includes 15 titles to get kids moving throughout the day!  Get the entire collection for 50% off.  The collection includes the following titles:

Mini Movement Breaks

Monster Movement Transition Cards

Roll Some Fun

Imagination Action Journeys

Brain Breaks for School

Brain Breaks for Winter

Brain Breaks for Valentine’s Day

Brain Breaks for Spring

Brain Breaks for Summer

Brain Breaks for Fall

Brain Breaks for Halloween

Brain Breaks for Thanksgiving

Brain Breaks for December

Birthday Party

Ninja Brain Breaks

FIND OUT MORE.

The post 10 Reasons Why Children Should Exercise appeared first on Your Therapy Source.

Recess and Executive Functioning Skills

Pediatric Exercise Science published research examining the effects of a physical activity program including both aerobic exercise and cognitively engaging physical activities on children’s physical fitness and executive functions.  Children from elementary school were divided into two groups – intervention (53 children) and control (52 children).  The intervention group participated in a 22-week physical activity program for 30 min during lunch recess, twice a week. Children in the control group followed their normal lunch routine. Aerobic fitness, speed and agility, and muscle strength were assessed using the Eurofit test battery. Executive functions were assessed using tasks measuring inhibition (Stroop test), working memory (Visual Memory Span test, Digit Span test), cognitive flexibility (Trailmaking test), and planning (Tower of London). The results indicated the following:

1. children who participated in the congitively engaging aerobic exercise program showed significantly greater improvement than children in the control group on the Stroop test and Digit Span test, indicating improved inhibition and verbal working memory skills.
2. no differences were found on any of the physical fitness variables.

The researchers concluded that a physical activity program including aerobic exercise and cognitively engaging physical activities can enhance aspects of executive functioning in primary school children.

Reference:   van der Niet, Anneke G.; Smith, Joanne; Oosterlaan, Jaap; Scherder, Erik J. A.; Hartman, Esther; Visscher, Chris. Effects of a Cognitively Demanding Aerobic Intervention During Recess on Children’s Physical Fitness and Executive Functioning.  Pediatric Exercise Science . Feb2016, Vol. 28 Issue 1, p64-70. 7p. 2 Charts.

Motor Minute Challenges is an electronic book of 20 sheets to complete that encourage fine motor, visual motor and gross motor skills. Complete each challenge sheet by finishing pictures, mazes, physical activities and more. Time the tasks for 1-3 minutes or let the child complete each one at his/her own pace. These pages are great for challenges at home, indoor recess time and rainy day activities.  Find out more information.

Read the archives for more articles on the benefits of recess.

The post Recess and Executive Functioning Skills appeared first on Your Therapy Source.

Extra Physical Activity and Academic Achievement

Research on the impact of physical activity intervention program on academic achievement was published in the Journal of School Health. The study provided 408 twelve year olds with an additional two hours per week of extra play and motion activities. The control groups were three different schools (matched for male/female ratio, average level of income, education and unemployment of parents) who did not receive the extra two hours of physical activity per week.

Academic achievement was tested four years prior to the study and five years later. The results indicated the following:

1. Higher proportions of students in the intervention school achieved the national goals in all 3 subjects compared with the reference schools after initiation of the intervention program.

2. The odds for achieving the national learning goals in the intervention school doubled.

3. The odds for achieving the national learning goals did not change or decreased in the control schools.

The researchers concluded that promoting physical activity in school by means of a curriculum-based intervention program may improve children's educational outcome.

Reference: Lina B. Käll PhD, Michael Nilsson MD, PhD, andThomas Lindén MD, PhD. The Impact of a Physical Activity Intervention Program on Academic Achievement in a Swedish Elementary School Setting. Journal of School Health Volume 84, Issue 8, pages 473–480, August 2014. DOI: 10.1111/josh.12179



Need some easy ideas to squeeze in physical activity and play time?  Check out Roll Some Fun at http://yourtherapysource.com/rollsomefun.html

[subscribe2]

Freebie from the Summer Fitness Challenge

Download this freebie from the Summer Fitness Challenge to get kids moving this summer!  You can download it at http://yourtherapysource.com/summerfitnessfreebie.html

Tai Chi for Children

I am so excited to announce this new electronic title - Tai Chi for Children.  You can download some sample pages from the ebook at http://yourtherapysource.com/taichi.html.

This excellent resource includes a delightfully illustrated story for children with all abilities: It describes the history of Tai Chi and some basic principles and movement patterns (from Tai Chi Fundamentals®) in a way that children can understand. It could be read to teens or adults with intellectual or other challenges as well. This story book is for every parent, teacher,
child, therapist, physician, grandmother, or person who wants to learn more about Tai Chi or may want to inspire a child to try this form of physical activity.

Also included is background information on Tai Chi, the 12 movements of Tai Chi (with full page illustrations), guidelines which include the key components of each movement, benefits and simple verbal cues for seated and standing positions, student feedback scale and student practice chart.

Get more information at http://yourtherapysource.com/taichi.html

[subscribe2]

 

Exercise Participation: Juvenile Idiopathic Arthritis

To continue on with yesterday's topic, promoting participation in recreational activities for children with disabilities, today's topic will discuss specific recommendations for children with juvenile idiopathic arthritis (JIA). Research has shown that children with JIA can participate in exercise regimens without exacerbating the disease. In addition, research has shown that exercise for at least 6 weeks decreases disease activity, improves quality of life and decreases pain. In general, it is recommended that children with JIA participate in moderate fitness and strengthening activities.

There are precautions necessary to consider when recommending exercise or sports participation for children with JIA. Depending upon where the JIA is located, various risks may be present. For example, cervical arthritis makes a child at greater risk for neck injuries and temporomandibular joint disease may result in dental injuries. JIA may results in visual impairments making a child more susceptible to eye injury. If children have been diagnosed long term with JIA, research has shown aerobic fitness to be lower than typically developing peers.

In addition to the precautions, the following recommendations should be considered when suggesting exercise programs for children with JIA:
1. participation in contact sports or impact activities are permitted if the disease is well managed and the child has the physical capacity to participate in the sport (cervical spine should be screened with x-ray prior to contact sports)
2. activities should be pain free
3. if the JIA flares up, return to regular activity should be gradual
4. jaw protection and proper eye protection should be utilized

Overall, children with JIA may benefit from moderate fitness, flexibility and strengthening activities and may participate in exercise and sports without exacerbating the JIA.

Reference: Philpott, John F MD, Dip Sport Med; Houghton, Kristin MD, Dip Sport Med; Luke, Anthony MD, MPH, Dip Sport Med Physical Activity Recommendations for Children With Specific Chronic Health Conditions: Juvenile Idiopathic Arthritis, Hemophilia, Asthma, and Cystic Fibrosis Clinical Journal of Sport Medicine: May 2010 - Volume 20 - Issue 3 - pp 167-172 doi: 10.1097/JSM.0b013e3181d2eddd

Ostracism and Physical Activity

Pediatrics published research on a small study of 19 children (average age 11.7 years old) to assess the effects of simulated ostracism on children’s physical activity behavior, time allocated to sedentary behavior, and liking of physical activity. In the first experimental session, children played a virtual game where they were exposed to ostracism followed by a 30 minute open gym period where they could choose physical or sedentary activities. In the second experimental session, the children played a virtual game where they were included followed again by the 30 minute free play gym time. The results indicated the following:

•  the children accumulated 22% fewer accelerometer counts and 41% more minutes of sedentary activity in the ostracized condition.
• liking of the activity sessions was not significantly different between the ostracized or included conditions. 

The researchers concluded that ostracism may add to a child's lack of physical activity.

Not sure we needed a research study to see what many of us observe but it is a very interesting way to try to determine that ostracism is causing a decrease in physical activity levels of children.  If children have deficits in motor skills they have trouble participating in physical games.  Since many childhood games include physical activity they may be ostracized or choose not to participate due to their limitations.  As a result of this ostracism, they may then participate less. 

Perhaps occasionally applying a more universal design approach to teaching motor skills in the younger years would help to decrease ostracism of children.  Here are three suggestions:

• try playing cooperative games or games with no winners and losers.  
• sometimes modify the rules so that all children can succeed.  
• change the size of the playing field
• provide alternative equipment to increase the success of all the children.      

Reference:  Jacob E. Barkley,Sarah-Jeanne Salvy,and James N. Roemmich. The Effect of Simulated Ostracism on Physical Activity Behavior in Children. Pediatrics 2012; 129:3 e659-e666; published ahead of print February 6, 2012, doi:10.1542/peds.2011-0496

Just 7 Minutes a Day...

Recent research published in the Archives of Pediatrics and Adolescent Medicine looked at the physical activity levels of 600 Canadian children ages 9-17.  The research indicated that children needed at least 7 minutes per day of vigorous physical activity to prevent weight gain and obesity.

The data indicated that the children spent 70% of their time doing sedentary activities, nearly 23% was light physical activity, almost 7% was moderate physical activity and 0.6% was vigorous physical activity. The more vigorous the physical activity was the less likely children were overweight.

The researchers also determined that the expected health benefits of mild to moderate physical activity were not observed. The key component was participating in vigorous physical activity.

Reference: Jacqueline Hay. Physical Activity Intensity and Cardiometabolic Risk in YouthPA Intensity and Cardiometabolic Risk in Youth. Archives of Pediatrics & Adolescent Medicine, 2012; : 1 DOI: 10.1001/archpediatrics.2012.1028  

ADHD, Exercise and Learning

A new study published in the Journal of Pediatrics recognizes the benefits of exercise to improve academic abilities in children with ADHD.  In this study, 40 children total (20 with ADHD 20 without ADHD), ages 8 -10 years old spent 20 minutes walking briskly on a treadmill or 20 minutes reading.  This was followed by a reading comprehension test, math exam and a computer game (goal of computer game was to ignore visual stimuli).  The results indicated that all of the children scored better following the bout of exercise.  In addition, following exercise the children with ADHD did a better job at slowing down after making an error to avoid repeat mistakes.  The researchers concluded that children need more physical activity throughout the day.

This is an excellent tip to offer to teachers before the next state exams, especially with all the new APPR requirements and test score results - take a brisk walk for 20 minutes right before the exams.  Free, healthy and super simple to carry out.

Need ideas to squeeze physical activity in throughout the school day?  Check out the following -
Classroom Activity Posters, Mini Movement Breaks, Roll Some Fun, Dancing with the Owls and Educational Sensory Motor Activities.

Reference: Michigan State University. Exercise may lead to better school performance for kids with ADHD. Retrieved from the web on 10/17/12 at http://news.msu.edu/story/exercise-may-help-learning-for-kids-with-adhd/

Exercise and ADHD

Neuroscience published research on the effects of exercise on ADHD symptoms. The Dartmouth researchers concluded that:

1. The effects of exercise are different on memory as well as on the brain, depending on whether the exerciser is an adolescent or an adult. 
2. A gene has been identified which seems to mediate the degree to which exercise has a beneficial effect. This has implications for the potential use of exercise as an intervention for mental illness.

The researchers, Bucci and others, found that "the implication is that exercising during development, as your brain is growing, is changing the brain in concert with normal developmental changes, resulting in your having more permanent wiring of the brain in support of things like learning and memory.  It seems important to [exercise] early in life."

Their hope is someday to be able to look at a person's genotype for brain derived neurotrophic factor (BDNF) and determine if a person with ADHD will benefit from exercise instead of medication.

This research once again supports the benefits of children being physically active at a young age.  This is the time when wiring of the brain is taking place so seems obvious that the effects of exercise on learning and memory would be more beneficial the earlier you start. 

Reference: Dartmouth researchers are learning how exercise affects the brain. Retreived from the web on 5/18/12 at http://medicalxpress.com/news/2012-05-dartmouth-affects-brain.html 

Exercise and the Brain in Kids

The New York Times published a great article on the neurocognitive benefits of exercise on children. One recent study discovered that children who were fit had a significantly larger basal ganglia. Another study indicated that children who were more fit had a significantly larger hippocampus. Additional studies are cited regarding the benefits of aerobic exercise on academic abilities. This is a quick read that summarizes recent research. How about print it out and provide to parents and school administrators to promote physical activity in children?

You can view the article entitled Phys Ed: Can Exercise Make Kids Smarter? at the New York Times, September 15, 2010 edition written by Gretchen Reynolds.

Part 4 - Exercise Participation: Asthma

Asthma is a common chronic disease is the pediatric population. Having this condition, does not indicate that children should avoid exercise or sports participation. Although exercise and emotions can trigger bronchospasm with mild inflammation. Statistics show that almost 90% of asthmatics and 40% of people with allergic rhinitis suffer from exercise induced bronchospasm (EIB). This bronchocontriction typically occurs after 8-15 minutes of physical activity and clears up with 60 minutes. The usual triggers for EIB are running and other cardiovascular activities excluding swimming.

Some of the benefits of exercising for asthmatics are the following:
1. improves aerobic capacity (although does not change pulmonary function tests)
2. swimming can decrease asthma morbidity
3. potential for decrease in EIB severity (exercise may increase the threshold for triggering bronchospasm

There are possible risks to asthmatics with exercise such as:
1. high intensity exercise can trigger EIB
2. bronchial changes with endurance athletes
3. any sports or recreational activities that expose the athlete to dry, cool air, allergens or pollutants could trigger asthma (winter sports exacerbate symptoms more)
4. scuba diving may be dangerous

When children with asthma exercise the following tips are recommended:
1. asthmatic children can participate is any physical activity is symptoms are controlled. A lower risk activity to trigger symptoms is swimming.
2. keep a log of physical activity, triggers and symptoms
3. should be followed by a medical doctor to diagnosis EIB, prescribe proper medications and when to take the medications prior to exercise
4. avoid scuba diving is asthma symptoms are present or abnormal pulmonary function tests
5. for major competitions may need documentation from physician to use certain medications.

Reference: Philpott, John F MD, Dip Sport Med; Houghton, Kristin MD, Dip Sport Med; Luke, Anthony MD, MPH, Dip Sport Med Physical Activity Recommendations for Children With Specific Chronic Health Conditions: Juvenile Idiopathic Arthritis, Hemophilia, Asthma, and Cystic Fibrosis Clinical Journal of Sport Medicine: May 2010 - Volume 20 - Issue 3 - pp 167-172 doi: 10.1097/JSM.0b013e3181d2eddd

Activity Levels and Electronic Media Use of Youth with Diabetes

Pediatrics published research on the physical activity levels and electronic media use for 384 children with Type 1 diabetes, 90 children with Type 2 diabetes and 173 control subjects ranging in age from 10 to 20 years old. The results indicated that male subjects with Type 2 diabetes reported lower levels of vigorous physical activity per day than the control subjects. Youth with type 1 diabetes compliance to the recommended physical activity levels (more than 60 minutes per day) was 68.3%. In comparison, the youth with type 2 diabetes were 81.7% compliant and the control group was 80.4% compliant. The rates of compliance for daily electronic media use (less than 2 hours per day) ranged from 29.5% to 49.1%.

Reference: Lobelo, Felipe, Liese, Angela D., Liu, Jihong, Mayer-Davis, Elizabeth J., D'Agostino, Ralph B., Jr, Pate, Russell R., Hamman, Richard F., Dabelea, Dana
Physical Activity and Electronic Media Use in the SEARCH for Diabetes in Youth Case-Control Study
Pediatrics 2010 125: e1364-e1371

Physical Activity and Brain Health

The American Journal of Lifestyle Medicine has published a review of the research on academic performance and physical activity levels. Studies have shown that physical activity increases arousal, self esteem and increased secretion of neurotrophins (help the development and function of neurons). In the case of sports participation, attention and mental performance have improved immediately following the activity. In elementary schools, academic performance has been maintained even with decreases in instructional times to increase physical activity time. The authors conclude that physical activity is needed for healthy child development. Physical activity time can be included in the school day without compromising academic performance.

This is a great study to reference to teachers and administrators to justify increased physical activity time in the classroom or throughout the day.

Reference: Trudeau, Francois, Shephard, Roy J. Relationships of Physical Activity to Brain Health and the Academic Performance of Schoolchildren American Journal of Lifestyle Medicine 2010 4: 138-150



Get Up and Learn! - Integrating Movement with Learning
Electronic book of 48 pages with over 35 activities that incorporate
movement and learning. Only $6.99

Promote Literacy and Physical Activity in Children

Here is a great idea - Kids Read and Ride. The concept is to get donated stationary bicycles for the children to ride while reading. This website walks you through every step of how to get started at your school. It also offers tips and suggestions once you do get the program up and running (or should I say riding).

Promote OT month by starting a Kids Read and Ride program at your school!

Increase Physical Activity Time

I follow a blog written by the Recess Doctor which I highly recommend. The blog reported on a research study done in 2005 supporting painting lines on a playground.

Preventive Medicine published research that found when markings were painted on the playground, moderate to vigorous physical activity increased by 37% whereas the control groups activity (no lines) decreased by 16%. For elementary students, lines consisted of ladders, letter squares, mazes, trails and more. For older primary students markings for netball, football, targets and more were created.

If you are interested in increasing physical activity time for children try:


Sidewalk Chalk Fun and Games -

This ebook includes 30 sidewalk chalk games that encourage physical activity - only $4.99







If you are looking for permanent line markings for your playground visit the Peaceful Playgrounds website. With school budgets tight this year, they offer plenty of advice on grant writing to get your playground markings.


Reference: STRATTON, G., & MULLAN, E. (2005). The effect of multicolor playground markings on children's physical activity level during recess Preventive Medicine, 41 (5-6), 828-833 DOI: 10.1016/j.ypmed.2005.07.009

Outdoor Imagination Games

Finally, the weather appears to be getting a little nicer. After winter time, children just seem to relish in the sunshine and fresh air of the outdoors. Spring time is a great time to encourage your children to spend more time outdoors. Of course, you can do the obvious, bike rides, spring plantings, mud pies and puddles. Here are five outdoor imagination games that may spark some interest with children.

1. Outdoor Tea Party: Search the park or yard for smooth rocks to be the the plates. Find some circular rocks to be the tea cups. How about a fat stick for the tea pot. Serve up some acorn snacks as pretend food. Lay out a blanket and get the nature tea party started.

2. Nature Restaurant: Set up a pretend restaurant serving up mud pies, pine cones stew, rock soup, grass delight and more. Use your beach buckets for pots. Sticks can stir up all the special recipes.

3. Wilderness Family: Pretend that you live in the woods year round. Create a small fort outdoors in the woods or just drape a sheet on in between some bushes. Search for rocks, pine cones and grass to be your pretend food. Collect sticks to make a pretend fire to cook over and keep warm by. Make a bed of leaves to sleep on. Find a pine branch to be your broom. Pretend to go hunting for animals. Remember to stay in the fort during "storms" or if "dangerous animals" are lurking about.

4. Parade: Create instruments using items from nature - bang two rocks together, hit sticks together and grass blade whistles (personally never could do that but I know kids who can). March around the yard playing your homemade instruments.

5. Circus: Pretend to put on a circus show outdoors. Put jump ropes on the ground as tight ropes. Hang hula hoops from the trees to throw old stuffed animals through for the animal acts. Practice bike riding tricks i.e. ride with one hand, ride only pedaling with one foot, etc. Hula hoop or jump rope for long periods of time.

Children will not only benefit from the outdoor time but imagination fuels creativity and learning.


Sensory Motor Activities for Spring:
Revised edition of a fun, creative electronic book with over 30 ideas for sensory motor activities relating to springtime. There are 6 new activities with updated printables. Only $4.99

Fitness and Academic Acheivement

Leslie Cotrell, PhD, a researcher from West Virginia University will be presenting her research at the American Heart Association 2010 Conference on Health, Physical Activity and Metabolism. She studied the body mass index, fitness levels and standardized academic scores of 725 fifth graders and again when they reached seventh grade. The research indicated that students who were the most physically fit at the beginning and end of the study had the highest scores in reading, math, science and social studies. The lowest scores were those who were the least fit in fifth and seventh grade. They could not establish a cause and effect relationship of fitness and academic scores.

Want to get the students more fit at your school? How about start a running club. You can even apply for a grant to start it up or fund an existing club. ING is offering (50) $2,000 grants to establish or expand a running program.

Reference: WVU Researcher Finds Link Between's Students Fitness and Grades. Retrieved from the web on 3/11/10 at http://wvutoday.wvu.edu/n/2010/03/03/wvu-researcher-finds-link-between-students-fitness-and-grades

Three Easy Steps to Prevent Childhood Obesity

Pediatrics has published research on the association of 8550 four year olds in the United States, household routines and the effects on obesity. The researchers concluded that preschoolers who:

1. eat evening meals as a family at least 5x/week
2. get at least 10.5 hours of sleep per night
3. have less than 2 hours of screen time per day

have a 40% lower chance of obesity compared to preschoolers who have been exposed to none of the routines mentioned above.

Need some ideas for kids when you turn off the television? Check out our sensory motor activity books or fine motor activity books.

Read previous post on getting children to fall asleep faster.

Reference: Anderson, Sarah E., Whitaker, Robert C.Household Routines and Obesity in US Preschool-Aged Children Pediatrics 2010 0: peds.2009-0417

Recess then Lunch

Want to change a child's eating habits and behaviors in school? Perhaps try scheduling recess before lunch. There have been several studies done that indicate recess before lunch results in improved behaviors, calmer students, less trips to the school nurse and healthier eating habits. Read the full article at the NY Times.