Getting Ready to Stay in Shape
Been soaking up the remaining heat and sun of the season, using the clear and mild days to focus on our Physical Education unit. We try hard but we aren't exactly jock material. Still it is fun to try new sports and activities.
But first ... we follow a governmental program .. we must look at the guidelines.
From our studies ...
Just walking leisurely for an hour or so is not enough. How hard you exercise, or the exertion output, is also important. You should generally aim for a moderate intensity. You need to break a sweat to obtain the optimal benefits of exercise.
The Canadian guideline suggest adults need a 150 minutes per week. For children, the guidelines recommend 60 minutes of moderate to vigorous exercise each day. Activities like brisk walking, skating, and leisurely biking are considered moderate exertion activities. Running, swimming, and playing most team sports, such as soccer, are seen as vigorous. If you are not already achieving these levels of exercise, then start where you are and work steadily towards them.
Remember inactivity is linked to chronic diseases.
Exercise is preventative medicine.
For my purposes, as a teenager(this is Minime talking here ... much of our schoolwork is a joint effort) ... I will aim to be active at a moderate level for a minimum of 30 minutes per day; with more flexibility, with regards to exertion, for another 30 minutes.
As a family, we are generally quite active, lots of walking, swimming, skating and scooting, but we could perhaps do with a little more strenuous work and more sweating.
How to measure exertion
- take your pulse
- judge your own exertion based on perspiration and breathing exertion
- monitor heart rate with equipment
It is important to include aerobic activity in your life. Aerobic activity is often referred to as cardio work. Cardio gets your heart beating faster and your blood pumping harder. Your pulse will quicken as become stronger. Aerobic exercise strengthens your muscles, including your most important muscle, the heart.
Cardio work includes the following.
- fast walking
- jogging and running
- cycling and swimming
- vigorous team sports, such as soccer and basketball
Well, there you go. A great to introduction to getting and staying in shape for young minds.
Next comes the fun part: basketball, baseball, volleyball, bowling, badminton and that is just the B's.
Tomorrow we will play Lucy and Charlie Brown and do our two left feet best to kick the ball. At least, the fall scenery will be a success.
Now go out there and move and keep moving, a long healthy life depends on it.
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