Please Watch Your Kid's Weight

Why is it with all of the educational resources, media focus and changes in advertising laws, are our children are suffering from obesity?

Children are the most nutritionally vulnerable groups within our community.

From 1985 to 2010 the proportion of Western Australian children who are overweight or obese has increased from:

• 9.3%  to 23.1 % in boys 
• 10.6% to 30.5% in girls

In 2010 Child and Adolescent Physical Activity and Nutrition survey (CAPANS) of WA school children demonstrated that on any given day:

• 4 out of 10 eat no fruit
• 3 out of 10 eat no vegetables
• Half eat confectionary
• The minimum amount of dairy products was not consumed by girls and boys aged 12-15 years.

These are staggering statistics and even more alarming knowing that these behaviours carry on through adulthood.

What is the answer?

Education!

Education not just for the children, but for parents.

Good nutrition in childhood is essential for normal growth, development, current health and future health.

Children are not little adults, and have specific nutritional requirements for rapid growth and development.

Physical activity is also a normal component of every day activity for children.  Activity recommendations include:

• Children need at least 60 minutes of moderate to vigorous physical activity every day
• Children should not spend more than 2 hours a day using electronic entertainment

Please consider this information and educate your children.

Matt

MSc, GradDip Sc (Exe Rehab)

AEP

Should I Really Be Using All Of These Balance Devices

Many people include the use of different balance devices such as; fitballs, dura discs and bosu discs when they conduct their daily exercise program.

I support the use of equipment such as fitballs to challenge trunk and joint position, but feel that without correct instruction, supervision and understanding, more  often than not the value of the exercise is lost.

Prior to introducing equipment that challenges the control of the body, the exercise participant should be instructed in how to hold the body in a neutral position.  Adopting a neutral trunk or body position is just a fancy term to ensure that the individual is positioning their body in such a way that they evenly load their muscles and joints.

The purpose of adopting a neutral trunk position when sitting on a fitball is to ensure that the muscles at the front and rear of the trunk are evenly loaded, thus balancing the forces being placed on the spine.  The image below illustrates the affect on the trunk when it deviates out of a neutral position.

Image A illustrates that by positioning the trunk in a neutral position the contribution of the front and rear trunk muscles are even, thus creating a balanced trunk position.  When the trunk is positioned in a flexed or forward position (image B), the muscles at the rear of the trunk bear more load.  Image C depicts the opposite scenario, by increasing the load placed on the front trunk muscles when the body is positioned in an extended position.

If you then perform a seated cable row on the fitball, starting in a flexed trunk position (image B), you will place additional load on the lumbar spine to achieve the movement.

This type of situation will have additional implication for persons who suffer from lower back pain.

Before you introduce balanced based equipment, try to position your body in a neutral position and become aware of how this feels when you introduce exercises.

Tips for adopting neutral trunk loading and position:
1) When standing, place even weight in the centre of each foot
2) Don't collapse from your sternum, resulting in rounding of the upper spine
3) When sitting, place even load through your sitting bones
4) Don't let your shoulders round forward

Have fun!

Matt
MSc, Grad Dip Sc, (Ex Rehab)
Accredited AEP

What people really need when they exercise

Too many people are looking for an excuse not to exercise and unfortunately many gyms just aren't making it easy for the average person to feel confident to start exercising.

I just visited a popular gym franchise in Perth, and what I saw would not encourage a person just starting out on their exercise journey.

Don't get me wrong, most gyms cater for your gym junkie, but they are very intimidating for the average person.

I have been exercising in gyms in Perth and around the world for 20 years and this environment intimidated me!

Two things really opened my eyes:

1) There was no supervision
2) There were three young males who completely took over the gym, continued to yell when exercising and never replaced any equipment that they used.

Because there was no supervision these blokes just continued on their way.

If you are thinking about joining a gym this little check list might help you.

1. Is the gym supervised?
2. Can I hear myself think above the background music?
3. How often do the staff change my exercise program?
4. Do the staff listen to what you have to say?
5. What qualifications do the staff have?

I hope that this helps.

Matt
MSc(Grad Dip Sc, Ex Rehab)
Accredited AEP

Welcome to Exercise For Life

My name is Matt Harris and I am an Exercise Physiologist and owner of Exercise For Life.

I am passionate about health and believe that every body should have the opportunity to achieve a level of health that can be transferred into meaningful improvements in their life.

All too often people want to change their behaviour and embark on a health and exercise program but just don't know where to start.

If you have any specific questions relating to you and your health, fears about exercise that you want explained or just wanted to pointed in the right direct, please leave a comment on this blog and I will be more than happy to answer.

Alternatively you can personally leave an email for me on www.exerciseforlife.net.au or visit our face book page.

Good luck with your health.

Matt

MSc(Grad Dip Sc, Ex Rehab)

Accredited AEP