Article #11:  Exercise

Did You Know?  You are supposed to have at least 60 minutes of physical activity each day.

What percentage of boys in grades 9-12 gets the recommended amount of exercise?

a.  Approximately 10%
b.  Approximately 25%
c.  Approximately 40%
d.  Approximately 60%

What percentage of girls in grades 9-12 gets the recommended amount of exercise?

a.  Approximately 10%
b.  Approximately 25%
c.  Approximately 40%
d.  Approximately 60%

Answer:  According to a study by the Centers for Disease Control and Prevention (CDC), not quite one-quarter of boys in grades 9-12 gets at least one hour of exercise. For girls, it’s even worse – only slightly more than 10% in grades 9-12 gets at least one hour of exercise.

You've heard it before. "You need your exercise." Or, "Why don't you go out and get some exercise?" Enough, already. Sure, these bodies of ours can move in all kinds of ways. They walk, swim, pedal, paddle, climb etc. And the more they move, the better they function. Your heart, lungs, and bones get stronger. Your muscles grow. It even helps your brain work better—all good things. But how to best to go about it? The keys to exercise are:

1.  Knowing how much exercise to get.

The Centers for Disease Control and Prevention (CDC) recommends one hour, or more, of physical activity each day. Don’t have 60 minutes to spare all at one time? Then break it up. A 20-minute walk to and from school— boom—40-minutes out of the way, right there. Then, a 20-minute skateboard or hoops session as a mid-homework break and you’ve met your daily goal. Even doing chores around the house (taking out the garbage, mowing the lawn) can count. Sure, getting it all in at once can maximize the benefits (burning off fat, increasing stamina), but you’re busy. So, take the stairs, instead of the elevator or escalator. Park a little farther away and walk. In short: add it up. Or, you can get a pedometer and simplify your fitness efforts by walking 10,000 steps a day!

2.  Getting the right kind of exercise.

The CDC defines physical activity in three ways:

a.  Aerobic Activity: This is basically anything that makes your heart beat faster. Your heart rate goes up, your blood pumps faster, your lungs work harder. Walking, running, swimming, biking, skateboarding, etc. The CDC further divides aerobic activity into moderate intensity (walking, riding your bike, playing catch), and vigorous intensity (running, playing full-court basketball, or jumping rope). Throw the vigorous intensity aerobics in the mix at least three days a week, and you’re on your way to a healthier, happier version of you.

b.  Muscle Strengthening: Exercises like push-ups or pull-ups, lifting weights, doing gymnastics, even climbing a tree or scrambling over rocks can qualify.

c.  Bone Strengthening: Running, jumping, dancing, playing hoops or tennis. Anything that puts some stress on your bones and joints.

Start small, at a nice, easy pace and build on it. Talk to your family doctor, and most of all, do the things you like doing. If safety is an issue, use the school track, walk with a buddy or use a Wii or treadmill inside. Exercise is something you do for yourself. So you may as well have fun doing it, right?


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