Physical Activity for Preetens (Age 9-12)

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Presentation transcript:

Physical Activity for Preetens (Age 9-12) Palo Alto Medical Foundation Health Education Department Jenna Levy, Health Educator Medical Review: Leigha Winters, MD August 2016

A total of 60 minutes of physical activity a day is recommended Daily Activity Daily physical activity is important for preteen mental and physical health A total of 60 minutes of physical activity a day is recommended Preteens can exercise for: 60 minutes, 1 time a day 10 minutes, 6 times a day 15 minutes, 4 times a day Etc.

Types of Physical Activity Intensity-focused Strength building Stretching and flexibility Activities of daily living

Let’s go through each type of physical activity one by one...

Intensity-Focused Activities Triggers body to… Increase heart beat sweat breath harder Example activities: brisk walking -dancing hiking -basketball lap swimming -softball martial arts -volleyball rollerblading -capture the flag running -four square

Strength Building Exercises that make muscles work harder by using resistance The more the muscles work, the stronger they become Example activities: ab curl ups push ups side leg lifts weight lifting elastic resistance bands

Strength Building: Be Careful Preteens bodies are still growing, so they should not do intense strength training If you are going to do strength exercises… Only try weight lifting or using elastic bands if someone knowledgeable about preteen physical activity helps

Stretching and Flexibility These exercises stretch muscles to improve flexibility and movement Example activities: Yoga Tai chi Pilates General stretching

Activities of Daily Living Fairly easy, everyday physical activities Try increasing the amount of time spent on these activities each day Example activities: walking playing with pet gardening cooking chores

Physical Activity Tips Limit screen time Own a pair of comfortable-fitting sneakers Wear protective sports gear (i.e. helmets, wrist guards, football pads, etc.) Explore different parks. Have friends join you. Be active as a family Don’t wait to talk to a doctor if injured

Resources and References Penn Medicine: Lancaster General Health http://lancastergeneralhealth.org/LGH/ECommerceSite/media/LGH-Media-Library/Documents/Services/Service%20Lines/Healthy%20Weight%20Management/Fact%20Sheets/Physical-Activity-9-12-Years.pdf PAMF Exercise Information for Prettens http://www.pamf.org/preteen/mybody/fitness/exercise.html