Basics of Movement
How much exercise/movement is recommended for adolescents?
30 minutes of moderate-intensity activity 3 times per week (90 minutes per week)
Name 3 types of indoor exercise
Weightlifting, Circuit training, Cycling, Yoga, Cardo, Climbing, Pilates, Fitness classes, Zumba/Dance, Functional strength training
What are 2 benefits of rest?
True or False:
Engaging in movement decreases symptoms of depression and anxiety
True :)
True or False:
The amount of exercise we do in a day should impact the amount of food we eat.
FALSE!
Exercise/Movement should not dictate the amount you are eating or what you are eating. Focus should always be to fuel our bodies appropriately if we are engaging in movement.
True or False:
Movement only counts as exercise if you break a sweat and are doing it for at least 45 minutes
FALSE
The most important part of exercise/movement is consistency, not intensity. Do what feels good for you and your body and rest when needed.
True or False:
Running and strength training are the best forms of exercise for everyone.
FALSE
Everyone and every body is different! It is important to try different types of movement so that you can figure out what you enjoy, what feels good for your body, and what feels doable and like you will want to do consistently.
What is the best time of day to engage in exericse?
It is different for everyone!
Whatever time most benefits you, your schedule, your energy levels, and is most consistent
True or False:
Movement can make it harder to think clearly and reduce cognitive functioning
False!
Research shows that movements improves mental clarity and supports healthy cognitive deveopment and functioning due to the different skills it involves
Does exercise/movement impact confidence levels and self-esteem? How so?
Yes! Research shows that when people engage consistently in movement, confidence levels and self-esteem tend to increase and are higher than people who do not engage in any movement.
Name 3 benefits of exercise for your current physical health
Helps to build muscle and endurance to engage in daily routines
Builds strong bones and reduces risk of injury
Benefits heart and cardiovascular health
Maintenance of healthy weight and improves our immune system
Name 3 everyday activities that can also count as movement/exercise
Gardening, yard work, cleaning the house, doing laundry, moving furniture, walking pets, helping carry in groceries, camping, some virtual reality games
True or False:
If you have chronic pain you should avoid strength training
False!
Research shows there are benefits to strength training if you experience chronic pain, including more controlled pain. Recommend moderate intensity and to avoid power lifting or heavier weights.
Does movement improve ability to regulate emotions? How?
Yes! Helps to regulate the nervous system, which decreases impulsivity and reactivity
What is your body trying to tell you if you are exhausted after engaging in movement?
More rest and probably more food!
Name 2 benefits of exercise for your future physical health
Prevents risk of developing chronic illness
Builds healthy routines and habits to carry into adulthood
Decreases risk of chronic pain or injury
True or False:
Activities done outside such as jump roping, trampolines, roller skating, walking a pet, geocaching, or kayaking also count as exercise even if you are just doing it for fun.
TRUE!
When movement feels fun or enjoyable we are more likely to consistently do it!
Trying different types of movement is important when deciding what type of exercise feels best for your body.
Engaging in a variety of types of movement throughout your week will benefit all parts of your health and body.
What are 2 other factors that may impact recovery after exercise?
Nutritional intake (eating enough, eating balanced, etc)
Drinking enough water and electrolytes
Stretching/Muscle recovery
Quality of sleep
Name the chemical that is released during movement that helps to improve mood
Endorphins!
What are 2 red flags that you might notice if you or someone you know is engaging in movement due to poor body image and not out of self-respect?
Negative self-talk, Guilt when not engaging in movement, Amount of movement impacting amount of food they consume, Body checking, Significant pressure put on physical appearance, Comments on their own or other people's bodies
Name 2 other areas that could improve from exercise other than physical health
Mental health, Self-esteem, Social well-being, Exposure to new hobbies, Cognitive functioning, Healthy coping strategies
Team sports, Fitness classes, Walking/Running clubs, Martial arts, Gymnastics, Intramural or club sports
What happens to your metabolism during and after movement?
During: it speeds up
After: slight drop but remains elevated for up to 6+ hours after finishing exercise
True or False:
Research has shown that walking while engaging in memory or cognitive puzzles, especially outdoors in green spaces, may decrease our risk of developing dementia or Alzheimer's when we're older.
True!
They believe these benefits are due to the different areas of the brain that are being stimulated in combination with improved blood flow due to physical activity!
What is a reminder you could give to someone or yourself on bad body image days, in regard to movement.
Engaging in movement and exercise is a privilege and we should do it out of enjoyment, not for punishment
Rest is just as important as movement!