If you’re teaching a class in the winter months and perhaps it’s pouring rain, you might do what we do. Make a nice pot of soup, and while it’s simmering, have the kids stand against the wall, and see who can last the longest. We’ve had many a laugh over this one!

What is physical exercise?

Physical activity simply means movement of the body that uses energy. Most experts agree that there are five basic components of fitness:

1) Aerobic Exercise

The definition is the ability to do moderately strenuous activity over a period of time. It reflects how well your heart and lungs work together to supply oxygen to your body during exertion and exercise.

2) Muscular Endurance

This is the ability to hold a particular position for a sustained period of time or to repeat a movement many times. This could be the capability to hold a push-up for five minutes, or to do fifty sit ups.

3) Muscular Strength

The ability to exert maximum force, such as lifting the heaviest weight you can move, one time. It is possible to have muscular strength in one area, say your arms, while lacking the strength in another area such as your legs. Please do not try to lift heavy weights without someone advising you!

4) Flexibility

This is the ability to move a joint through its full range of motion showing the elasticity of the muscle. This is how limber you are.

5) Body Composition

The proportion of fat in your body compared to your bone and muscle.

The above five are the most recognized, but there are other components as well, below.

• Speed – How fast a distance can be traveled, whether it is the whole body or just a part of the body like the hand.
• Power – Is the strength and speed combined, as in a punch, a fist has no power without speed.
• Reaction Time – Amount of time to initiate an action.
• Agility – Ability to move under control.
• Coordination – Ability to synchronize movement of different body parts.
• Static Balance – Ability to balance while not in motion.
• Dynamic Balance – Ability to balance while in motion.
• Fun! If it’s fun for you, you’re more likely to make it part of your lifeMovementWalking, running, climbing the stairs, playing soccer and dancing are all good examples of being active.Moderate physical activities include:
  • Walking briskly (about 3 ½ miles per hour)
  • Hiking
  • Gardening/yard work
  • Dancing
  • Golf while walking and carrying clubs. Do kids golf?
  • Bicycling (less than 10 miles per hour)
  • Light weight training

  Vigorous physical activities include:

  • Running/jogging (5 miles per hour)
  • Bicycling (more than 10 miles per hour)
  • Swimming (freestyle laps)
  • Aerobics
  • Walking very fast (4 ½ miles per hour)
  • Heavy yard work, (yeah, right)
  • Weight lifting (vigorous effort)
  • Basketball (competitive)

  Some physical activities are not intense enough to help you meet the recommendations and do not count toward your total exercise. These activities can include grocery shopping and light housework, something kids don’t often do anyway!