Week 2: Let’s Be Active
Pick a weekly goal and track your progress.
Last week we learned about making a small, simple weekly goal. This week we are going to learn about the recommendations for exercise for kids and adults and the many benefits that exercise can bring.
Physical Activity Recommendations by Age:
For Infants (birth to 1 year):
Give babies tummy time to help with their growth and development (2-3 times a day for 3-5 minutes each)
Floor play in a safe environment everyday
No screen time on the TV or smart phones
Toddlers & Preschoolers (age 2-5 years):
3 hours of active play that can be spread throughout the day
Less than 1 hour of high quality, educational screen time per day
Kids and Teens (5-17 years):
60 minutes of exercise per day that can be broken up into smaller amounts
Adults:
At least 150 minutes of aerobic, or heart-pumping, activity per week and at least 2 days of muscle strengthening activity per week.
There are 2 kinds of physical activity: aerobic activity and muscle strengthening. Each activity has important benefits.
- Riding a bike
- Walking at a fast pace
- Dancing
- Jumping rope
- Swimming
- Running
- Bicycling
- They keep the heart, lungs, and blood vessels healthy
- They can lower levels of body fat
- Playing on a playground
- Sit-ups, push-ups, squats, and bridges
- Lifting weights and using resistance bands (for teens/adults)
- It helps muscles get stronger and strong muscles help with movement and helps protect joints from injury
- Having strong muscles helps burn more calories, even when resting, which can help maintain a healthy weight
- Improves joint motion and stability, which may reduce future bleeds and injuries
- Reduces pain by gently strengthening around target joints (a joint with 3 or more bleeds in a 6-month period or 4 or more bleeds in 1 joint in a year)
- Exercise can help maintain a healthy weight. Keeping a healthy weight protects joints by putting less pressure on joints during daily activities
- Any riding with wheels (bikes, roller skates, skateboards, scooters) should always be done with a helmet on
- E-scooters and trampolines are not recommended by the American Academy of Pediatrics (AAP) due to the high risk of traumatic injury
How does exercise help our emotions and well-being?
Improves self-esteem
Reduces symptoms of anxiety and depression
Increases energy
Improves sleep
Is fun!
Tips on how kids can be active indoors:
Hop, jump or run in place
Do jumping jacks or jump rope in an open area
Have a pillow fight
Turn on music and dance around the house
Play active video games, such as sports or dancing games
Turn commercial breaks into activity breaks when watching TV. Do jumping jacks, push-ups or run in place during commercials.
Exercise can lower the risk of:
Heart disease
Stroke
High blood pressure
Type 2 diabetes
Obesity
Some forms of cancer
Swimming Resource:
Did you know that the YMCA’s typically have indoor pools that your family can swim in all year round and they offer financial assistance to those that qualify for membership fees? Check out the website for more information.
Resources to Download:
Use an app or make a reward chart to help track exercise! Here are some ideas for apps that are free and appropriate for all ages:
Map My Run
Map My Run is an app that helps people track their runs using GPS. It shows how far you ran, how fast you ran, and how many calories you burned. The app can also help you set goals and keep track of your progress over time.
Map My Walk
Map My Walk is similar to Map My Run, but it is designed for walking. It uses GPS to track your walking route, distance, pace, and calories burned. It is a helpful tool for people who want to stay active and improve their fitness through walking.
Google Fit
Google Fit is a health and fitness app that helps users track daily activities such as walking, running, and cycling. It records movement, steps, and activity goals. The app also encourages healthy habits by allowing users to set goals and monitor their progress toward a healthier lifestyle.
Move Your Way Activity Tracker: Use this tool to plan goals and choose activities to keep you and your family motived. *Please note that not all activities suggested in this activity planner are safe for people with bleeding disorders. For a guide on safe activities, check out Playing It Safe.
Physical Therapist Weekly Tip:
“Playing outside can be some of the best exercise. Be sure to supervise your kids, encourage them to wear bike helmets and give them a hand when trying something new. Kids with hemophilia should be encouraged to play with kids their size and limit activities with physical contact with other kids. For example, tossing a football with a neighbor should be fine, but if kids start tackling then your child should head home!”
— Molly Mays, Hemophilia Physical Therapist