Your Interview

Since children and youth spend the majority of their day in school and many provinces and school boards have adopted daily physical activity programs, why do you think we still can't get 90 minutes of exercise in? Any comments are adequately trained teachers, a.k.a. physical education specialists.

Mark Tremblay: Since Canadian children spend 30 hours per week at school, it is important that schools provide opportunities for physical activity through both Physical Education (PE) class and through the promotion of Daily Physical Activity (DPA).

However, as we outlined in this year’s Report Card, there is still a need for Canadian schools to provide a greater opportunity for physical activity that (in combination with activities outside of school), will sum to 90 minutes a day.Schools in Ontario, Alberta, and British Columbia currently require that students receive a minimum amount of DPA. However, these policies vary from province to province, and most provinces have no DPA requirements at all.

Other provinces such as Manitoba and New Brunswick have focused on augmenting their PE programs through increased curricular requirements or hiring more PE specialists. However, daily PE in elementary schools remains uncommon, and most PE classes are short in duration.

For example, only 34% of elementary school PE classes were found to be 30 minutes or longer. Further, there are still a high number of elementary schools without staff trained in PE. The situation is brighter in high school, where almost 90% of PE courses are 30 minutes or longer, and where students are 9 times more likely to receive instruction from a physical education specialist.

However, the vast majority of high school students do not take PE beyond grade 9 when it usually becomes optional. It is also important to remember that in many PE classes most of the time is not spent on moderate or vigorous physical activity.

Teachers should try and maximize the time they have all students moving. Ideas and resources are available at www.cahperd.ca.In addition to PE and DPA, efforts to incorporate physical activity into other curriculum areas (e.g., math, language arts, science, music, art) should be encouraged. It is important that schools support healthy active behaviours in schools through a comprehensive school health as promoted by the Joint Consortium for School Health www.jcsh-cces.ca).

Promoting, encouraging and supporting active transportation to and from school will also help reach the 90 minute target while doing a favour for the environment.

Although there are signs for hope, there is obviously a lot of work to be done.

I need help, my 2 twins age 14 really want to play hockey but I'm not letting them because I'm afraid they don't have enough time and the cost is too high. What should I do?

Mark Tremblay: True, the cost of hockey can be quite high. Luckily, there are some options to help reduce the costs. The federal government offers a Children’s Fitness Tax Credit of up to $500 for each child under the age of 16, and some provinces, including Nova Scotia, offer similar programs.

Kidsport also offers small grants which can help offset some of the costs and many community service groups (e.g., Lions, Kinsmen, Knights of Columbus, Rotary, etc.) have programs to provide assistance for sport programs.

Finally, some local hockey organizations offer reduced fees or even provide free equipment to children in need, so it is well worth contacting your local minor hockey association to see what programs they have available.

The time commitment really depends on the level of hockey that your kids will be playing. Recreational teams may only play or practice once or twice a week, which takes minimal time away from other activities. It is also possible to set up a hockey car pool with other players/parents on the team and this may serve two purposes, to save on gas and time driving to and from arenas if you are committed to only every 2nd or 3rd ice-time.

As highlighted in this year’s Report Card, physical activity is likely to benefit academic performance, so don’t worry too much about time spent at the rink hurting performance in the classroom. Consider enrolling them for one season as a “trial” period to see how it fits with their schedule, and go from there.

Dr. Tremblay,

I operate a fitness business aimed at baby boomers and their families and I am getting discouraged by the parents' inablilty to grasp the importance of prying their children away from technology to instill the joys of sport or active adventures. Any suggestions?

Thank you,

Deb Ring
Fifty, Fit and Fabulous

Mark Tremblay: I would simply suggest presenting the parents with the facts – give them the Active Healthy Kids Canada Report Card! If parents are aware of exactly how important decreasing their children’s screen time is, they may be more motivated to take action.

According to this year’s Report Card, 90% of Canadian youth accumulate more than two hours of screen time each day, and many get close to six hours. Canadian researchers have found that independent of physical activity levels, higher screen time was associated with an increased likelihood of having metabolic syndrome, a term used to describe the collective risk factors for cardiovascular disease and type 2 diabetes.

Research has also shown that increased media exposure is associated with other negative health outcomes including childhood obesity, tobacco use, and risky sexual behavior. When children spend their time in front of television and computer screens, they often miss out on physical activity, and all of its important psychological, behavioral, developmental, and social benefits.

As this year’s Report Card points out, physical activity may even help academic achievement by improving self-esteem, concentration, memory and classroom behavior. So, hopefully presenting this information to the parents will provide incentive for change.And don’t forget, with a little parent role-modeling, ‘prying’ their children away from the screens may not be necessary!

Hello Dr. Tremblay,

Thank you for taking our questions. I have three, I hope that is ok.

First: For a couple years I have been doing a workout regimen called CrossFit. It has elements of gymnastics (ie ring dips), powerlifting (bench press), weightlifting (clean and jerk), and running as well. It is overall a very well rounded program.

I have a one month old son at home, and I am VERY excited to get him involved in these types of activities. I know it won't be for a few years, but I would value your opinion on when is the best time to introduce these types of activities.

Second: as my son learns to crawl, hold up his head, walk, etc. Is there anything I can do to encourage a high level of fitness when he matures?

Third: I have always looked at fitness as an exciting challenge, something I truly enjoy doing. Is there a way to encourage these values in my son?

Mark Tremblay: As your son learns to crawl I would encourage you to create a safe environment with stimulating exploratory toys (I recommend toys without batteries as a general rule). In this safe environment, allow your son to explore and move without restrictions. Keep the TV off, allow him to be active, and avoid restricting his activity (Infants and young children have a very high natural activity level, so this might be challenging at times).

This type of early activity is important for healthy growth and cognitive development. As he gets older I would recommend that you keep the TV off, increase the size of his safe space, and allow for safe exploration and movement outside on a consistent basis.

Kids are much less active when the TV is on (even if they are not the ones watching), so it’s very important to limit time spent indoors watching TV.In the preschool years organized activities that are focused on general skill development are recommended. For example, "kinder-gymnastics" programs that explore all aspects of movement, or "learn to swim" programs that allow your child to explore the water are both excellent options.

Focusing his energy on just one sport or activity is not recommended at the early stages of life, because it is important for your son to develop a variety of movement skills (kicking, running, throwing, jumping, swimming, etc). This will go a long way in preparing him for a lifetime of physical activity, and as he gets older he can choose to focus on those sports that he enjoys the most.With respect to Cross-Fit, the primary concern with resistance exercises in children is safety.

Research has shown that pre-pubescent children can benefit from resistance exercise, but it is very important that the movements be done using proper form, with little to no resistance, and under the care of an experienced coach. The focus should be on technique and developing motor skills, rather than power or strength.

Power lifting, and maximum lifts are big no-no’s. Programs focused on general skill development like the kinder-gymnastics program mentioned above are an excellent way for your son to develop the all-around strength and motor skills necessary to enter a structured training program when he is more mature.

At all ages, encouraging active, creative, exploratory play in a variety of environments (water, winter, indoor, outdoor) is strongly encouraged.

My 2 boys (age 6 and 2 1/2) love to run, jump and CLIMB!! I don't want to discourage their enthusiasm for activity but what are some reasonable limits to set on climbing? So far we've been telling them we won't offer a "boost," they can only climb to places they can reach on their own. However my 6 year old is becoming strong! He's also clever enough to use aids ... last week he brought the wagon over to a tree to act as a step stool and help him get started. How should I keep them safe without stifling their love of activity? Thanks for your ideas.

Mark Tremblay: Safety is always an important concern, especially with young children. One option for your older child is to visit a climbing gym. Many cities have indoor climbing gyms which offer summer and March Break camps aimed specifically at children. This would allow your child to learn proper technique, and to enjoy climbing in a safe environment designed for young climbers, are another option which may be appropriate for both of your children.

Finding the right balance of safety and freedom to explore and test limits is a challenge that never goes away (based on my experience raising 4 children!). Bumps and bruises vs bubble-wrap – a constant tug-of-war. I believe children need the chance to learn by discovery, through trail and error, in an environment that promotes responsible risk. The exact nature of “responsible risk” needs to be decided by parents with due consideration for the long-term benefits of the joy and thrill of movement and discovering physical limits in balance with risk of injury.

Kinder-gymnastics programs are another way to let your son safely indulge his love of climbing. To help offset the costs, you may want to explore the KidSport or Tax Credit links that I mentioned earlier. Local parks, which often have playground equipment

Dr. Tremblay,

What kind of activities should make up the daily 90 minutes of physical activity for a 6yo child? Should it be running, biking, jumping? How about digging in a sand box? Or planting flowers?
Thanks!

Mark Tremblay: Activities such as digging in a sand box or planting flowers are great additions to the 90 minutes of physical activity a day, as they instill ‘active’ values and can help decrease the amount of screen time. The types of activities that should make up the 90 minutes of physical activity are those that are classified as ‘moderate to vigorous physical activity’ — in other words they are activities that make you breath a bit harder.

Therefore, activities that can contribute to the 90 minutes a day include running, biking and jumping, as well as other fun activities like skipping, dancing, swimming, throwing, catching and games like tag, soccer, road hockey, and hide-and-seek.

Hey, how do you deal with the self-esteem issues that plague sports and the "Win-win" philosophy thats infected every corner of kids sports? No wonder kids want to play video games and having some "success" on a level playing field, Poor Brandon (thanksgiving day runaway) is a perfect example of this.

Mark Tremblay: It is important for children to be involved in a wide variety of sport and activities that focus on fun, fitness, and fundamentals, rather than specializing in one sport or focusing too much on winning. Young children have difficulty understanding concepts like winning and losing, and exposing them to intense competition before they are ready may turn them off sports completely.

Look for opportunities designed for younger children with a focus on the development of motor skills, concepts, and having fun. It is well worth the time to ask about the philosophy of a coach or team before your child signs up, to make sure that is in line with your child’s ability and maturity level.

As a parent, it is also important that you model an active lifestyle, with a focus on participation rather than outcomes. As gratifying as winning can be, it is important for children to realize that the fun of physical activity as an end in itself.

I've seen costs for participation in sports soaring in recent years. When my childern were involved in fastball and soccer, a whole season in either was under $100. Now, just 8 years later,soccer approaches $300 and softball is just a shade less. Wouldn't it make better sense letting organized sports onto school and community rec centres for free, keeping costs manageable, rather than spending scads of taxpayer cash telling families to get out and active in sports many can't afford? Yes, there are many great free options, but the socializing of organized sport is a great incentive to stay engaged.

I have a very active, health conscious 9 year old boy who has not expressed too much interest in TV, video games and computers. In the winter he is on a ski team, is in swimming lessons, and plays organized basketball. This summer he is training for a kids triathlon. Almost nightly he does push ups and sit-ups to get a "six-pack" (a term he did not learn from me). Is that okay? I am a little worried about his joints. Should someone this young be doing stomach exercises? Also, are there guidelines as to what are appropriate exercise targets for kids?

Mark Tremblay: It is possible for children to become over-trained, especially if they are taking part in intense, structured exercise programs. However, if your son is doing these activities on his own because he enjoys them, it is unlikely that he is doing too much.

To reduce the risk of joint injuries, make sure that he is using proper form for any resistance exercises like push-ups or sit-ups.Current physical activity guidelines suggest that children aim for 90 minutes of moderate to vigorous physical activity each day, but there is currently no upper limit.

Some signs which would suggest that your son is becoming over-trained are chronic fatigue, chronic pain, loss of body weight, frequent illnesses, nausea, emotional or behavioral problems, or sleep disturbances.

If you are concerned he may be over-doing it, I would strongly suggest that you speak with your family doctor.

Is not organized sports actually a cause of increasing obesity. If you look at the rise in organized sports and the rise in childhood obesity, they match.

I am also interested in motivation. My son is born at the end of the year and on top of that is kind of 'late bloomer' like I was. Always a bit behind kids of his age. I can see him being de-motivated in many activities cause most other kids are faster, stronger and do things better. What kind of sport or activity would be ideal for him? What can I do to help motivate?

Mark Tremblay: You might want to consider activities outside of traditional team sports, where physical size and strength do not play as large a roll as they do in sports like basketball or football. For example, your son may thrive in activities like cycling, skateboarding, skiing, hiking, martial arts, dancing or juggling.

These activities are likely to have little or no direct competition, which would allow your son to progress at his own pace. The key is to find an activity that he enjoys, and where he can find peer support. It’s also important that he be exposed to a variety of activities and sport skills (kicking, throwing, jumping, running, swimming, skating etc), so that he has the option to engage in team sports as he matures.

Try to engage in physical activity as a family, which will allow your son to learn some of these important sport skills without worrying about how he looks in front of his peers.

Between hockey, soccer, baseball, swimming, tennis, skiing, biking, the schoolyard and their nightly exercise routines which include push-ups, chin-ups and sit-ups our little kids easily rack up two to three hours a day of intense physical activity, seven days a week, 365 days a year. We are a sports family and we never stop going! They are both in great shape, all muscle, no fat, and full of energy. Some people have suggested they are too active, too into sports, and don't spend enough time just relaxing. They don't play a lot of video games or watch much TV (except for Hockey Night in Canada). I'm wondering if it's possible for kids to be too active? Is there an upper limit? What are the signs if any?

Mark Tremblay: Your situation sounds very similar to Julia. As I mentioned earlier, if your kids are choosing these activities themselves because they enjoy them, they are unlikely to be over-training. If for any reason you suspect they may be over-doing it, I suggest you speak with your family physician.

Kids do what their parents do, or what the parents will allow them to do. If the parents are not active neither are the kids. Organized sports are just for keeping up with the Joneses and the win-win attitude. Schools need to encourage parents to allow kids the bike and walk to school, not dropped off. Activity is not to hard to do if you integrate in to daily life.

Dear Dr. Tremblay,

I have a 14 years old daughter who thinks she is not athletic therefore she hates sports. She does not like the competitive atmosphere of the school sport and believes that there is no room for kids like her. How can I encourage her to try and enjoy sports?

Mark Tremblay: It is very important to encourage her to avoid labeling herself as un-athletic, as it can take time to find a sport or activity that matches her interests and abilities. It’s also important to remember that there are many opportunities for sport and physical activity outside of the competitive sports environment.

Non-competitive activities like dancing, cycling, hiking, martial arts, yoga and Pilates are all excellent ways to be physically active, and will provide her with skills that she can use if she decides to try sports later on. Even within a given sport there is a wide range of positions and levels of competition, it’s just a matter of finding one that is enjoyable for her.

Most schools and many communities have intramural activity programs or clubs which tend to be more focused on participation and less on ability; perhaps with a friend she could explore what is available.

While we really enjoy living in the NWT, much of the winter is so harsh it is something to be dealt with, rather than enjoyed. Can you recommend a source of indoor activities that is varied, enjoyable and strenuous enough to be of realy value?

Mark Tremblay: Winter can be the time of appreciating Canada’s beauty and sources of winter activities, but it also at times can be the least inviting for physical activity outdoors! So on the days when you have to stay inside, here are some creative ways that kids can be physically active!

- Put on the boom box and dance! — create a dancing contest
- Use screen time as active time with Active Gaming — create a family competition
- Scavenger hunts around the house
- Calisthenics — Wacky Circuit exercises — get each family member to invent two activities that can be done in the space available, then put all the exercises together into a circuit which the whole family completes
- Child exercise videos — such as “Movin and Groovin Fitness for Kids” videos
- Playing ‘keep up’ with balloons
- Games created with foam balls — such as catching and throwing through a hoop
- If space is available create obstacle courses
- Use the garage for a ‘skipping zone’

Also, if a community center is available, you can participate in physical activity programs, use the facilities as a family (such as the pool and gym courts), and join classes (such as dance and martial arts).

ok this is not a question just my opinion i think that the more the kids exersize the better as long as they are not doing any heavy lifting untill after pubirty.push ups chin ups all that is fine beacuse you should be able to hold your body weight and to get your kids motiveted just get up and do it with them.if you are sitting on the couch and tell ing your kids to go out that make no sence. now you dont have to be the perfact parent that has a "six pack" you just got to put in the effort and if they dont want to play sports then go in to nature and hike.

Hi Mark!

I am a Canadian currently living in New Zealand. One thing that has impressed me greatly is the level of physical activity that our children (ages 8, 7 and 4) get here. We have been here two years and they are far fitter now than when we arrived (and they were reasonably fit then).

A few observations....

1. In my children's school if the teachers sense the kids are losing attention, they are sent outside and told to run a lap around the school yard. Its very common for the kids to do this a few times a day.

2. The kids play actively. Many children show up at school early and play sports (typically rugby and soccer) before school. They play again at recess (called morning tea) and again at lunch. There is a 'sports shed' that has all manner of balls, cones, nets, etc. Kids that don't play competitive sports are usually involved in some other form of active play. Virtually all of this is unsupervised. The kids just get on with it.

3. My youngest's preschool was recently audited and found to be lacking in equipment to build upper body strength. Funds were provided and more climbing equipment was purchased. The children are encouraged to be outside and active all day long.

4. The facilities are marvelous. Playgrounds are first rate and have equipment to appeal to older children. There are also excellent indoor and outdoor facilities to encourage participation in sports at all levels.

When we return to Canada we will have a very hard time keeping the kids as active as they are here.

Cheers,

Rick Audas, PhD
University of Otago
NEW ZEALAND

Dr. Tremblay;

I live my life trying to advocate for improved health and activity levels for society as the Chair of the Department of Physical Education and Recreation Studies at Mount Royal.

I think we are missing the target on a number of fronts, but in my mind, we are aiming our efforts in the wrong direction. One direction I think we need to focus on as a expert group is around policy change. For example, Alberta is going through a significant change in the secondary curriculum for Phys. Ed. and Health with the introduction of a "wellness stream." I applaud the broad thinking with this type of change, but I think we are aiming it students who are well past the critical years of developing such important habits!

Why are we not trying to get more health-related specialists into the elementary age group? We spend most of our phys. ed. and health expertise on the high school aged children and yet, the elementary children are REALLY the ones who could be using this expertise! Yet, our post-secondary and K-12 systems still educate graduates to work as either an elementary generalist OR more of a specialist in high school.

If we want to create a healthy society, I think it is critical that we continue to institutionalize good habits wherever possible, but it should be targeted at the correct age group!