HOW MY KIDS CAN HAVE HAPPIER, HEALTHIER, LONGER LIVES?

By Mariane Wray - WBC Coach

(Adapted from the American Council on Exercise Advanced Health & Fitness Specialist Manual)

Life has changed since I was young. No longer do kids roam the neighbourhood for hours on end with their friends, and turn up at someone's house when they get hungry. No, now we live in apartments, travel everywhere in cars, take our kids to after school tuition, and place more importance on academic achievement than physical movement.

Well, turns out that physical movement is likely to have a direct impact on academic ability, among other things. More on this later.

Youth & Obesity:

Physical activity amongst children and adolescents (youth) is becoming a major public health concern. Look around, it’s easy to spot fat kids these days. I don't remember any kids being overweight when I was a child, and nor should they be. This problem is so significant, that health agencies are predicting that the youth of this generation will not experience life as long as their parents, due to the increase in weight related illness and disease.

In the U.S, the prevalence of childhood obesity has tripled over the past few decades, and Type II Diabetes (once called adult onset diabetes) is now being diagnosed in adolescents. Although there are relatively few studies on youth obesity in developing countries, the information that is available suggests that changes in dietary practices and an increase in time spent in  sedentary activity have caused an increasing prevalence of childhood obesity in developing countries such as Malaysia^[1].

In Malaysia, the recent industrialisation and urbanisation has brought about changes in lifestyle. These changes include differences in diet and physical activity, which are known to be associated with changes in health and an increase in chronic diseases^[2]. 

Local studies^[3] highlight the increase in nutrition and weight related diseases, across age, ethnicity, and location of residence (urban vs. rural) in Malaysia. Malaysian adults are currently the fattest in South East Asia, and it appears as though this trend is being passed on to their offspring.

Sedentary habits gained during childhood and adolescence increases the risk of developing major health problems such as heart disease, cancer, diabetes and osteoporosis later in life. The onset of diabetes in youth is especially of concern, as it means that conditions related to this disease, such as blindness, amputations and kidney failure, will occur earlier in life. Youth obesity is associated with mental health problems, such as depression and low self-esteem. This is difficult to assess and treat here in Malaysia, given the stigma associated with mental health conditions, and the limitations of the health system to deal with these issues.

Obese youth often report having fewer friends, are more likely to be teased about their weight and ostracised by their peers. They miss more days of school, which may significantly impact upon the quality of the education they receive. Obese youth also report a diminished quality of life in comparison with their healthy weight peers.

How has this happened in Malaysia?

How have these significant health issues developed amongst Malaysians? Particularly when this country has had the luxury of observing mistakes made in the developed world?

picture from Google Images

Instead of active, unstructured outdoor play, youth are spending more time with electronic media. Time outside of school is more and more taken up with sedentary tuition, and leisure time is spent online or with electronic devices. In addition, high energy snack foods and beverages are easily accessible and affordable, and many youth are not meeting the minimal nutrition recommendations of five servings of vegetables and fruit each day. Schools are reducing or eliminating play time, in favour of more study time, and many Malaysian schools do not have outdoor equipment for children to play on and develop movement skills. Urbanisation often involves living in a condominium or high rise, where getting outside is difficult, and childhood activities such as bike riding are impossible on Malaysian roads and in the suburbs.

Benefits of Physical Activity in Youth:

So obesity and overweight in children and adolescents is a significant problem, but one that is not insurmountable. Efforts to increase physical activity during childhood and adolescence are likely to have favourable health benefits in later years, most noticeably the absence of weight related illness and disease. Behaviours acquired during youth that promote health are likely to be carried on into adulthood. These physical activity habits established during childhood and adolescence may have the greatest impact on longevity and mortality - meaning that if your child participates in physical activity now, they are likely to engage in physical activity habits as adults, and live a longer, healthier life than their sedentary peers.

 

Not only may the physical activity habits you instil in your child today help them to live a healthier, longer life, but they are likely to experience many of the other significant health benefits associated with physical activity. Some of these are listed below.

Benefits to Youth of Physical Activity:

•   Increased muscular fitness

•   Increased aerobic fitness

•   Increased bone density

•   Reduction of body fat

•   Improved motor skills

•   Enhanced sports performance

•   Increased resistance to injury

•   Enhanced psychological well-being

•   Positive social interactions with peers

•   Increased self-esteem

•   Improved attitude towards lifelong physical activity

•   Enhanced academic performance

Physical Activity & Academic Achievement:

Although research on the effects of physical activity and exercise on academic performance is sparse, technological advances in this area are examining this relationship further. However, previous studies have concluded a significant and positive relationship between physical activity and cognitive functioning in children^[4]. Providing opportunities for your child to engage in physical activities not only has the potential to increase the quality and quantity of their lives, but also to improve their cognitive abilities and academic performance.

Youth Physical Activity Recommendations:

Current physical activity recommendations for youth are at least 60 minutes per day of moderate to vigorous activity. This does not have to be all in one go, and ideally children prefer to take this activity in 5 to 10 minute bursts - watch them play, and you will notice this. This activity can be made up of several 10 - 15 minute sessions, and should occur naturally throughout their day through activities like playing at school, participating in organised physical activities, or being allowed to play with friends outside.

Junior Bootcamp:

In light of the information above, organised youth physical activity programmes are of major importance in Malaysia. In a country where outdoor activity is avoided, and sedentary lifestyles are increasing, Junior Bootcamp offers youth the opportunity to get outside and play in a fun, safe environment that meets the minimum daily recommendations for youth activity. Junior Bootcamp is a supportive environment that challenges the junior warriors physically,  but allows them to engage in natural, developmental behaviours and activities. Junior Bootcamp provides the opportunity to make new friends, enjoy the feeling of movement and physical activity, as well as promoting confidence and self-esteem.

So what are you waiting for? Get your kids down to Junior Bootcamp this Saturday!

WARRIOR JUNIOR BOOTCAMP

For ages 6 - 9 & 10 - 14

for more information please go to

http://bootcamppenang.blogspot.com/p/junior-bootcamp.html

call/ WhatsApp: 012 459 4728

email: bootcamp.pg@gmail.com

References:

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^[1] Gupta, N., Goel, K., Shah, P. & Misra, A. (2012) Childhood Obesity in Developing Countries: Epidemiology, Determinants, and Prevention.  Endocrine Reviews, Vol. 33 (1).

^[2] Noor, M. I. (2002). The nutrition and health transition in Malaysia. Public Health Nutrition, Vol. 5 (1a), p 191-195.

^[3] Noor (2002) & Moy, F.M., Gan, C.Y., and Zaleha, M, K, S. (2004). Body mass status of school children and adolescents in Kuala Lumpur, Malaysia. Asia Pacific Journal of Clinical  Nutrition,13 (4), p324-329.

^[4] Sibley, B.A., & Etnier, J.L. (2003). The relationship between physical activity and cognition in children: A meta-analysis. Paediatric Exercise Science, 15, p 243 - 256. 

Fix Your Postures

Your mother was right -- good posture is important! According to the American Chiropractic Association, good posture helps us stand, walk, sit and lie in positions that place the least strain on our muscles and ligaments. Poor posture can lead muscle strain and uneven muscle development and can make you more prone to injury and pain. But proper posture is more than just sitting up straight in your office chair. From how you walk and sleep to how you drive and carry bags, check out these common posture mistakes -- and how to fix them.

 1. Texting

That Candy Crush victory comes at a cost: poor posture from staring down at your phone. According to the latest Nielson study, the average American spends more than 37 hours a month using phone apps, which equals a whole lot of time with your head hanging down, often at a 60-degree angle. A study in the journal Surgical Technology International says the average adult head weighs between 10 to 20 pounds. However, the force of the headed titled down at a 60-degree angle puts 60 pounds of weight on the neck and shoulders. Ouch. This can not only lead to a literal pain in the neck, but also to the risk of cervical tension headaches, neck sprains and herniated disks in your spine.

The simple fix? Spend less time on your phone. Aside from that, modify your texting position. While texting, try to sit or stand upright with your shoulders square and the screen somewhat elevated so you are not looking down as much. Being aware of your back, shoulders and neck will help remind you to avoid a hunched position while you are texting and avoid bad posture problems.

2. Sitting at a Desk

According to a recent Gallup poll, the average American workweek has increased from 40 hours to 47 hours. This means more time sitting at a desk hunched over a computer with your pelvis tilted and your head dropped forward towards the screen. All this sitting and hunching can lead to undue strain on your upper and lower back and neck. While many experts recommend a sitting posture with your back straight, lower back supported against the chair, elbows bent at a 90-degree angle to your body and feet flat on the floor, sitting in this “ideal” position isn’t good for your body if it’s done for hours on end. There is not a single ‘best’ posture to be still in the bulk of the day -- the problem is the all-day stillness. Strive to mix it up throughout the day by changing your work position. Improve your desk posture by adding such variety as sitting cross-legged in a chair, using a standing desk and taking walking breaks.

3. Sleeping

Though many of us aren’t getting the recommended eight hours a night, we still spend roughly a quarter of our lives in bed. All this time under the sheets can have a big impact on our spine health, says Dr. Todd Sinett, a NYC-based chiropractor and author of the upcoming book, “3 Weeks to a Better Back.” “We spend so much of our day curled forward and hunched over our computers and smartphones that our spines are bent forward in a curved C-like pattern. When we get into bed, we want to avoid continuing that C-like pattern.” So what’s the best posture-friendly sleep position? “My overall sentiment is that people should sleep however they are comfortable to ensure their body gets the most rest. But make sure you aren’t sleeping with more than one pillow,” suggests Sinett. “Being propped in bed while you are watching television, reading or sleeping is a recipe for neck and back pain.” Using a pillow between your legs to support your hips is also recommended.

4. Walking

We know getting up and out of our desks is key for our health and longevity, but all walking is not created equal. “One of the biggest posture mistakes I see is that people walk with their feet turned out due to habit, muscle tightness or lack of joint mobility,” says podiatrist to the stars Dr. Emily Splichal. “When we walk with our feet turned out, it alters the push-off phase of gait leading to an inefficient position of the foot and great toe joint.” Instead Splichal suggests, improve your walking posture by keeping your shoulders back, toes pointed straight ahead and maintaining a regular heel-toe pattern. “Remember that walking is supposed to be rhythmic and should have a rock from heel strike to toe push-off,” Splichal says. “With this rolling or rhythmic motion it is easier to ensure proper push-off in a straight foot position as opposed to turning out.”

5. Carrying a Bag

Surveys on HuffingtonPost.com and BuzzFeed.com found the average woman’s bag weighed more than six pounds! All this is a recipe for poor posture. Take a look at an adult -- even without an added load, a lot of them still stand with that horrible posture. Now look at the types of heavy bags people carry around: shoulder bags, messenger bags and purses. Each one can impact a person’s posture in a different way, so whether you carry a backpack, clutch or giant shoulder bag, follow these three tips: (1) Pick a lightweight pack that doesn’t add any more weight to what you decide to carry around. (2) Place heavier items close to the body so that it does not add more “pull” away from the body. (3) Think about what you’re carrying, distribute the weight evenly. Be wise and choose what you need to carry around; anything extra is just added weight. The best bag for good posture? A rolling backpack, they are a bit more cumbersome but if you have any injuries, this truly is the best way to avoid further exacerbation.

6. Standing

Think healthy posture is as simple as just standing up straight? Think again, says Dr. Paul Salinas, doctor of chiropractic and certified chiropractic sports physician. “One of the many postural-correction mistakes I find patients practicing is just pulling their shoulders back and lifting their chin up. But good posture is not just an upper-body correction -- it’s a full body effort.” Start with breathing. “Breathing from your diaphragm instead of your chest will help engage your core and improve your posture.” Remember that there are different types of body alignment, so while one person may need to tilt their pelvis forward, another person may need to push their backside out. As a general rule of thumb, though, think about a plumb line being dropped above the center of your head. “That plumb line should intersect through your ears, through your shoulders, hips, knees, ankles. That’s your gravity line. Any time your body falls in front of that gravity line, you are putting stress on your body and your posture will be off -- and the rest of your body compensates to balance.”

7. Driving

You might not think about posture while you drive, but how you sit in your car can play a big role in your daily posture. “Driving posture is one posture mistake that many people don’t think about,” says Dr. Taylor Moore, a Florida-based physical therapist and certified strength and conditioning specialist, who warns that your seat position and recline can leave your back in an unhealthy position. “If the seat is too far backward, the driver must rotate the hips to reach the pedal and brakes” which can lead to back pain or chronically short muscles on one leg and lengthened muscles on the other leg. “Likewise, if the seat is reclined too far back, it places the back in a slouched, rounded position, placing stress on the posterior ligaments and muscles.” Instead, get good driving posture with two simple fixes: (1) Check your seat recline: Your ears should be lined up over the middle of your shoulders and your shoulders located directly over your hips; (2) Check your seat position: Make sure your back is evenly pressed against the seat and your hips are even.

source: http://www.livestrong.com/slideshow/1011454-7-bad-posture-mistakes-fix/

Heat, Cold, Altitude – Sports Under Extreme Conditions

We all know what it feels like after a hard workout: Your muscles burn. You can feel every part of your body. You’re sweating. Workouts can be tough and demanding. You are pushed to your limits. But even if you give it your all, your performance is not always the same. Why is that? Well, not only does your mental and physical health affect your performance, but environmental factors also play a crucial role in your training. So what exactly happens to our bodies in heat, cold and at altitude? Is it possible to adapt to these conditions? And what effect does it have on our performance? Here, you can find out more about training in the heat, cold and at altitude.

HEAT

What happens to your body?

When we train at extremely high temperatures, heat is increasingly being produced, putting our bodies under stress. Generally there are two types of heat stress: heat stress, which can be compensated by our body through heat dissipation and non-compensable heat stress.

What does this mean for your exercise performance?

As long as the temperature remains within a reasonable range, our body can counteract an increase in body temperature by producing sweat. Through the evaporation of sweat, heat is then transferred to the environment. The regulation of increased heat production is also made possible through blood distribution. In this scenario, heat is transported by the blood to the outer surface of the skin, allowing it cool.

For non-compensible heat stress, it is no longer possible for the body to compensate for the increase in heat production, via necessary heat dissipation. This creates an increase in body temperature, which ultimately leads to the loss of our athletic performance. No matter how hard you try, you will simply not perform at your best under such conditions.

How does your body adjust?

The good news: When we train for a long period of time at high temperatures, the body has time to adapt to the conditions. The production of sweat allows our body temperature to drop, lowering our heart rate. It is these factors that positively impact our training performance.

COLD

What happens to your body?

Extremely low temperatures can also put our body under stress. The body regulates the constriction and dilation of blood vessels so that we lose as little heat as possible. To increase the production of heat, our body develops “muscle tremors”.

What does this mean for your exercise performance?

The drop in body temperature affects the functioning of our muscles and heart. As your body cools down, your performance levels decrease.

By the way: Certain physical factors may also affect individual performance in extreme cold conditions. The amount of body fat is one such example. If your body has more fat, it can provide you with more energy in colder conditions. Fat acts as an insulator and protects the body from hypothermia.

How does your body adjust?

The good news: The body is also able to adapt to the cold. However, in this scenario, the adaption is slower and less pronounced than the adaption to extreme heat.

Altitude

What happens to your body?

When training at high altitude, you will not find the same oxygen levels that you will find at sea level. As the altitude increases, the proportion of oxygen reduces as the air becomes less compressed, i.e. the air gets thinner.

What does this mean for your exercise performance?

Less oxygen available in the body will affect the red blood cells. When you absorb less oxygen, saturation of oxygen in our blood decreases. And since oxygen is a highly determining factor, especially for endurance performance, the result is a decrease in exercise performance when undertaken at high altitude.

How does your body adjust?
The good news: Adjustments are also possible here! What is known as erythropoiesos plays a key role. It refers to the increased formation of red blood cells, allowing the body to absorb more oxygen and transport it to various tissues. Increasing the duration of performance at high altitude will increase your endurance capacity.



If you are not achieving your Personal Best (PB) or Last Time (LT), your performance is not always a clear reflection of the amount of training you undertake. Environmental conditionals also play a role. The crucial factor is to ensure you have given everything. And: For all workouts that you undertake in extreme conditions, you should always keep in mind that every body is different and therefore reacts differently to situations. Give what is possible. Listen to your body. And reach your goals.

source: https://blog.freeletics.com/en/sports-under-extreme-conditions/