Choosing an Active Lifestyle

Why choose an active lifestyle? Below are important facts developed by the World Health Organization (WHO) regarding physical activities:

• Inadequate physical activity is considered one of the leading risk factors for death worldwide
• 1 in 4 adults is not active worldwide
• More than 80% of adolescent population in the world are not physically active

According to the guidelines issued by the Centers for Disease Control and Prevention (CDC) , youths need at least 60 minutes of daily physical activity. On the other hand, adults should get at least 150 minutes of moderate-intensity aerobic physical activity or 75 minutes of vigorous-intensity physical activity, or an equivalent combination each week. However, this doesn’t have to mean an hour of activity at once. The activity can be spread throughout the day. Experts also say kids should include muscle and bone strengthening activities three times a week. It is also recommended that all activities should make the individual breathe faster and feel warmer in order to be effective. Examples include playing sports such as basketball, soccer, swimming, dancing or tennis. Some people think of physical activity as either working out or playing sports. However, you can find lots of various ways to be physically active. Walking or biking to and from school is one example. Walking is a great way to get the physical activity needed to obtain health benefits. Walking does not require any special skills. It also does not require membership from gyms or expensive equipment. Another is doing active household chores, doing yard work or walking the dog are some you may already do from time to time. When you participate in daily physical activities, you will have more energy. Also, you are in less risk of acquiring certain illnesses, both now and later in life. 

Physical activity, as defined, is any form of bodily movement that uses up energy. Aside from health benefits, being active daily helps:

• Build strong muscles and bones
• Helps manage weight
• Keeps blood pressure at a healthy level
• Strengthens heart and lungs

Individuals who are active during the day tend to get the most restful sleep during the night. When you eat the right and healthy foods, you give your body the fuel it needs for physical activity. Taking care of your physical health can help you maintain a healthy weight and lower your risk of developing serious health problems. An active lifestyle will help to keep you healthy throughout your lifetime.

Physical Activity Plan

Despite its numerous benefits, many middle school students are still not engaged in daily physical activities. Outside of physical education class, middle school students are getting less than the suggested 60 minutes of daily physical activity by the American Heart Association. In the United States, 59 percent of middle schools from 6-8^thgrade demand physical education. Further, 31 percent of the said schools have requirements with regards to the number of minutes spent being physically active (NASPE, 2010). Research studies showed that if these students do not involve themselves in regular physical activities, chances are they will also not participate in daily physical activity later in life. That is why it is crucial for them to engage in good physical habits as early as now.

A need for change is pertinent because physical inactivity is affecting not only our students but also our society as well. Hence, my plan is embedding physical activity into the school’s culture through the following activities: physical activity breaks, sports intramural, creating dance clubs and before and after-school programs, students will possibly embrace it and become an habitual part of their daily lifestyle. My goal is to involve all middle schoolers to get an hour of dynamic physical activity each day. In addition, to a half an hour of physical activity will be achieved at school. However, the 30 minutes of physical activity at school does not need to occur all at once. Throughout the day, breaking it up for at least into five-ten minutes in order to accomplish all half an hour at school. To be able to reach my goal, I envision that physical activity should take place before, during, and after school.

One way to provide physical activity to students before and after-school is by finding a safe route for walking and biking to and from school. In order to do this, I plan to meet with the parties involved including parents, students, faculty/staff, stakeholders and local community members and agencies with regards to Safe Route to School Program. Studies showed that perceived safety has an important effect on walking for children as well as adults (Carver et al., 2008).

Another way is to offer a variety of physical activities such as team sports like flag football, soccer, baseball/softball, and individual sports like dance, racket sports or gymnastics. In order to do this, I plan to meet with potential stakeholders such as parents or faculty/staff who can volunteer to implement or lead the after-school physical activities. Research showed that students are more likely to participate in physical activities that they find appealing. Having an open gym before school starts or after school while they wait for their ride or school bus is another way to provide physical activity.

During school days, there are multiple ways of providing physical activity to the entire school for a few minutes. Some of them are as follows: first, by leading a five-minute break requiring children to move physically right after each class over the daily morning announcements; second, by allowing children to be creative like creating easy movements while transitioning from class to class; third, by incorporating a five-minute physical activity breaks before each class period led by their classroom instructor; and fourth, by using the first 10 minutes of lunchtime to engage in physical activity. Studies revealed that short sessions of physical activity can improve academic performance.

Conclusion

According to the Physical Activity Guidelines for Americans (2008), children between 6 to 17 years should participate in at least 60 minutes of daily physical activity. Not only that, children and adolescents should also include muscle and bone strengthening activities at least 3 times a week. Hence, children and adults should sit less and move more. Some physical activity is better than none. Children and adults who sit less and move more acquire some health benefits.

References

Carver, A., Timperio, A. & Crawford, D. (2008). Playing it safe: the influence of neighborhood safety on children’s physical activity a review. Health and Place. 14(2), 217-227. Doi: 10.1016/j.healthplace.2007.06.004.

Centers for Disease Control and Prevention. (2006). Guide to Community Preventive Services: Promoting Physical Activity. Retrieved from: https://www.thecommunityguide.org/pa.index.html.

National Association of Sport and Physical Education. (2010). Shape of the Nation Report. Retrieved from: https://shapeamerica.org/advocacy/son/upload/2012-Shape-of-Nationm-full-report-web.

U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans. 2008. 2nd Edition. Retrieved from: https://health.gov.

World Health Organization. Physical Activity (2018). Retrieved from: https://www.who.int.