WHO Exercise Guidelines for Different Age Groups PDF

2. Children and Women in Sports ❖ WHO Exercise Guidelines for Different Age Groups The World health (WHO) organization recommended exercise guidelines for people of different age groups and physical conditions to promote good health and discourage sedentary behavior.WHO has specified the duration...

2. Children and Women in Sports ❖ WHO Exercise Guidelines for Different Age Groups The World health (WHO) organization recommended exercise guidelines for people of different age groups and physical conditions to promote good health and discourage sedentary behavior.WHO has specified the duration intensity and frequency of physical activity to be taken up by different age group and people with specific help conditions such as pregnant women, postpartum (post-childbirth), disability, or chronic conditions. 1. Infancy (0-2 years): Although infants have little control over their muscles, they still enjoy the feeling of their limbs flexing, extending, twisting and moving through space. At the age of one month, parents can begin exercising their newborn. Exercises designed to develop head control, crawling and sitting up should be encouraged by the family. The infant should be encouraged to handle soft toys and objects. Carrying the infant in laps or putting them in high chairs or walkers should be avoided as these delay motor development as well as balance and coordination. Avoid exposure to electronic media. 2. Early Childhood (3-7 years): This is the age for rapid development of motor and sensory skills. Daily physical activity is necessary for building strong bones and muscles as well as strengthening the heart and lungs. Exercise also helps improve gross motor skills such as running, kicking, throwing and swinging. As a result of promoting healthy growth and development, physical activity helps achieve and maintain a healthy weight besides building strong bones and muscles. Mental development also occurs. This is an age to participate and not compete. 3. Late Childhood (8-12 years): Exercises not only improve physical attributes but have also been proven to be really important for cognitive development. This is the age to encourage community participation and games that involve teamwork. Basic rules of competition should be taught as well as competitiveness. Building endurance with sports like running, cycling and swimming is initiated. This age is great to teach children the spirit of sports and fair play. 4. Adolescence (13-19 years): This is the age for exercising for a prolonged period of time. Competitive athletes and winners of championship events are produced at this age. This is the age to improve muscle strength, bulk, flexibility and endurance. Running, gymnastics, weightlifting, push-ups, hockey, football, tennis and squash are desirable at this age. The spirit of winning, competitiveness and aiming for gold is inculcated in this age group. A combination of aerobic, anaerobic and resistance exercises is enforced for higher performance. 5. Adults (20- 64 years): Active adults are healthy adults. The best way to prevent lifestyle diseases of adulthood is to have a regular exercise schedule. Physical inactivity greatly increases the risk of ill health in adults. As we age, we lose muscle mass and bone density.The way to preserve these is to exercise regularly, including light resistance exercises. All the major muscle groups should be exercised with an adequate recovery period for each group. 6. Older Adults ( 65 years and above): Older adults should engage in at least 150-300 minutes of moderate-intensity aerobic physical activity per week, or 75-150 minutes of vigorous-intensity aerobic physical activity per week, depending on their ability. This can include activities such as brisk walking, dancing, gardening, and cycling. Balance exercises should be performed at least three days a week ❖ Common Postural Deformities Various types of postural deformities are discussed below : 1. Spinal Curvature 2. Flatfoot 3. Knock-knees 4. Bow Legs 5. Round Shoulders 1. Spinal Curvature This type of deformity is related to the spine. This deformity is caused by carrying excessive weight beyond one's capacity. In other words, we can say that weak muscles cause the formation of spinal curvature. There are three types of spinal deformities. (a) Kyphosis (b) Lordosis (c) Scoliosis (a) Kyphosis Kyphosis excessive curvature of the upper back or posterior curve or a decrease or reversal of a forward curve. It is also called round upper back or hunchback.Depression of the chest is common in kyphosis. (i) Causes of Kyphosis : Kyphosis is caused by malnutrition, illness, crowded areas, unavailability of pure air, insufficient exercise, rickets, carrying heavy loads on shoulders, unsuitable furniture, weak muscles, shyness among girls, habit of doing work by leaning forward, etc, (ii) Precautions : If specific precautions are not followed, it may result in kyphosis. From the very beginning, they should teach appropriate posture of sitting, standing and walking to children so that their posture may remain balanced. (iii) Remedies : The following exercises should be performed for the remedy of kyphosis. 1. Sit in a chair such that your hips should touch the back of the chair. While looking upward, hold your hands behind the back in such a way that your shoulders may remain stretched backward. Remain in this position for some time. 2. Always keep a pillow under your back while sleeping. 3. Bend your head backward in a standing position. 4. Perform Dhanurasana, the yogic asana regularly. 5. Lie down on your back. keep your hands near the shoulders. (b) Lordosis Lordosis is an exaggerated inward curve in the spine in the lumbar region. The condition is sometimes called swayback,saddle back or hollow back. It creates problems in standing and walking. The body seems to be stiff. (i) Causes of Lordosis : Generally, an imbalanced diet, improper environment, improper development of muscles, obesity and diseases affecting vertebrae and spinal muscles are the causes of lordosis. (ii) Precautions 1. Balanced diet should be taken. 2. Obesity should be kept away, especially at an early age. 3. The body should be kept straight while carrying weight. 4. Excessive intake of food should be avoided. (iii) Remedies : For the remedy of lordosis, the following exercises should be performed. 1. While maintaining a standing position, bend forward from hip level. Repeat this exercise 10 times. 2. Lie down on your back and raise your head and legs simultaneously for 10 times. 3. Perform sit-ups regularly. 4. Halasana should be performed regularly. 5. You should lie down in a supine position, i.e., on your back then should raise your legs at 450 angles. 6. Toe-touching exercise should be done at least 10 times. 7. Sit down and extend your legs forward. Try to bring your knees to touch your forehead. Repeat this exercise 10 times. (c) Scoliosis Postural adaptation of the spine in lateral direction is called scoliosis. In fact these are sideways curves and may be called scoliotic curves. Scoliotic curves may be found in 'S' shape. (i) Causes of Scoliosis : Scoliosis may be due to many reason but the main reasons are diseases in the joints of bones, under-developed legs infantile paralysis, rickets, carrying heavy loads on one shoulder, unhealthy conditions, such as inadequate lighting arrangement, uncomfortable desks, partial deafness and wrong standing posture. It may be caused by congenital or acquired abnormalities of vertebrate, muscles or nerves. (ii) Precautions 1. Balanced diet should be taken. 2. Studying should be avoided in a sideways bending position. 3. Avoid walking for a long time while carrying weight in one hand. (iii) Remedies : Scoliosis can be remedied by doing the following exercises. 1. Bending exercises should be done on the opposite side of the 'C' shaped curve. 2. Hold the horizontal bar with your hands and let your body hang for some time. 3. Hold the horizontal bar with your hands and swing your body to the left and right sides. 4. Swim by using breaststroke technique. 2. Flatfoot Flatfoot is commonly found among newborn babies but it becomes a postural deformity if it still persists during later childhood. The children with flatfoot deformity cannot become efficient sportspersons. Such children feel pain in their feet when they run. It is easy to observe whether a person has flatfoot deformity or not. Dip your feet in water and walk on the floor. If there is not a proper arch of footprints on the floor then you have the deformity of flatfoot. (i) Causes of Flatfoot : The main cause of flatfoot is weak muscles. Weak muscles of the foot cannot bear the body weight. Hence, the feet become flat or without arches. Along with this, rapid increase in body weight, improper shoes, and carrying heavy weight for a longer period are also the causes of flatfoot. (ii) Precautions : 1. The shoes should be of proper shape and size. 2. Don't walk bare feet for a long duration. 3. Obesity should be avoided. 4. Don't force or encourage babies to walk at an early stage. 5. Children in early childhood should avoid carrying heavy weight. 6. High heeled shoes should be avoided. (iii) Remedies : The following exercises should be done to rectify or treat flatfoot deformity. 1. Walking on heels. 2. Walking on the inner and outer side of feet. 3. Walking on toes. 4. Standing up and down on the heels. 5. Jumping on toes for some time. 6. Skip on rope. 7. Perform Vajrasana, the yogic asana. 3. Knock-knees Knock-knees ( Genu valgum) is one of the major postural deformities. In this deformity, both the knees-knock or touch each other while in normal standing position. The gap between the ankles goes on increasing. The individual faces difficulty in walking and running. Owing to this deformity, people cannot be good players and may not be selected in defense services. (i) Causes: Generally, the lack of a balanced diet, especially vitamin D, calcium and phosphorus is the main cause of knock-knees. It may also be caused due to rickets. Chronic illness, obesity, flatfoot and carrying heavy weight in early age may be other possible causes of knock-knees. (ii) Precautions : 1. Balanced diet should be taken. 2. Babies should not be forced or encouraged to walk at an early age. (iii) Remedies : To rectify or treat this deformity, the following points should be taken into consideration. 1. Horse-riding is the best exercise for remedying this deformity. 2. Perform Padmasana and Gomukhasana regularly some time every day. 3. Cod liver oil may be beneficial in reducing this deformity up to some extent. 4. Keep a pillow between the knees and stand erect for some time every day. 5. Use of walking calipers may also be beneficial. 4. Bow Legs Bow Legs is also a postural deformity. It is opposite to the knock-knees position. If there is a wide gap between the knees when standing with feet together, the individual has bow legs or genu varum. There remains a wide gap between knees when a bow legged person keeps his feet together. (i) Causes: The main causes of bow leg is the deficiency of calcium and phosphorus in bones. Long bones of legs become soft, hence they are bent outward. This deformity may be due to the deficiency of vitamin D. Improper way of walking and forcing the babies to walk at a very early age may also lead to bow legs. (ii) Precautions : 1. Don't let the children be overweight. 2. Babies should not be forced or encouraged to walk at an early age. 3. Balanced diet should be given to children. There should not be any deficiency of calcium. phosphorus and vitamin D in the diet. (iii) Remedies : The following measures should be taken for the remedy of bow legs. 1. Vitamin D should be taken in the required amount. 2. Balanced diet should be taken. 3. Bow legs can be corrected by walking on the inner edge of the feet. 4. One should walk by bending the toes inward. 5. Round Shoulders Round shoulder is a common postal problem caused by tight chest muscles and weak upper back and rear shoulder muscles. In this condition the shoulders drop forward, thus causing the upper chest to be contracted and the back ‘round’. (i) Causes : 1. Round shoulders may be due to heredity. 2. Sitting, standing and walking in a bent position may also result in round shoulders. 3. Wearing very tight clothes can lead to round shoulders. 4. Sitting on improper furniture can cause round shoulders. 5. Lack of proper exercises especially of shoulders may also lead to round shoulders. 6. Becoming habitual to press the chest, especially at the time of bench press may cause round shoulders. (ii) Precautions : 1. Don't sit, walk or stand in a bent position. 2. Avoid tight-fitting clothes. 3. Avoid sitting on uncomfortable furniture. (iii) Remedies : The following exercises should be done to remedy shoulder deformity. 1. Keep your tips of fingers on your shoulders and rotate your elbows in clockwise and anticlockwise direction. 2. Hold the horizontal bar for some time. 3. Perform chakrasana and dhanurasana regularly. ❖ Corrective Measures for Postural Deformities Postural deformities are of two types. i.e., functional and structural. In functional deformities, only the soft tissues, i.e., the muscles and the ligaments are affected. In this case, the correction of postural deformities is possible through various corrective measures. On the other hand, structural deformities occur when our bony structure is affected. Physical activities and other corrective measures in such cases cannot play any significant role. In fact, in such cases, surgery can be helpful for securing the desired improvement. ❖ Corrective Measures for Kyphosis 1. Lie on the back, i.e., in supine position with knees drawn up and feet flat on the ground. Both hands should be at the sides. Then move your arms sideways in a horizontal position. Palms should face upward. Raise your arms upward over the head, palms still facing upward. Hold this position for some time. After that bring your arms back in horizontal position.Repeat the exercise at least 10 times 2. Lie down in the prone position, i.e., on the chest with hands on your hips. After that, raise your head and trunk several inches from the ground. Your chin should be in during this exercise. Hold this position for some time and then come back to the previous position. Repeat this exercise at least 10 times. 3. Sit in a normal position, With a stick held in horizontal position over head, hands well-spread. After that, lower the stick and then raise it behind your head and shoulders. While doing this exercise, keep your head and trunk straight. Repeat this exercise 10-12 times. Corrective Measures for Lordosis 1. Lie down in a prone position : With hands under abdomen. Then keep hips and shoulders down, press your hands up on the abdomen and raise the lower back. 2. Bend knees forward : While allowing hips to bend back behind, keeping the back straight and knees pointed in the same direction as feet. Descend until thighs are just parallel to the floor. Extend knees and hips until legs are straight. Come back to the starting position and then repeat the exercises. 3. Lunge forward with knee on a mat : Place the foot beyond the knee. Place both hands on your knees. Straighten hips of rear leg by pushing hips forward and hold this stretched position. Repeat with the opposite side. 4. Sit down with knees extended, feet together and hands at sides. After that, bend forward, touching the fingers to toes. Hold this position for some time. Then come back to the original position and repeat the exercise. Corrective Measures for Scoliosis 1. Lie down in a prone position, i.e., on the chest. Right arm should be upward and the left arm at the side. After that, move your right arm towards the left over head, press down with your left hand and then slide the left hip up. 2. Stand erect with feet a few inches apart. After that, raise the left heel and left hip. Extend the right arm in an arch overhead to the left. Press your left hand against the ribs on the left side. ❖ Corrective Measures for Knock-knees 1. Horse-riding is the best exercise for remedying this deformity. 2. Perform Padmasana and Gomukhasana regularly some time every day. 3. Cod liver oil may be beneficial in reducing this deformity up to some extent. 4. Keep a pillow between the knees and stand erect for some time every day. 5. Use of walking calipers may also be beneficial.  ❖ Corrective Measures for Bow Legs 1. Walk for some distance on the inner edge of the feet. 2. Walk by bending the toes inward. 3. Perform ardhmatseyendrasana, garudasana and ardha chakrasana. Corrective Measures for Flatfoot 1. Walking on heels. 2. Walking on the inner and outer side of feet. 3. Walking on toes. 4. Standing up and down on the heels. 5. Jumping on toes for some time. 6. Skip on rope. 7. Perform Vajrasana, the yogic asana. ❖ Corrective Measures for Round Shoulders 1. Keep your tips of fingers on your shoulders and rotate your elbows in clockwise and anticlockwise direction. 2. Hold the horizontal bar for some time. 3. Perform chakrasana and dhanurasana regularly. ❖ Women’s Participation in Sports—Physical, Psychological and Social Benefits Physical Benefits Women’s participation in sports has many physical benefits: Prevention of degenerative diseases: Physical activity helps reduce the effects of osteoporosis besides helping with the prevention of chronic and degenerative diseases like Type-2 diabetes, hypertension, arthritis, osteoporosis and cardiovascular abnormalities. Weight management and better sleep: Exercise helps burn calories and keeps blood flowing smoothly. Weight management and weight control occur. Exercise also makes the cardiovascular system work more efficiently and helps deliver oxygen and nutrients to the tissues. Increased energy and better sleep follow. Stronger bones: Maintenance of healthy bones, muscles and joints is supported by regular participation in sports. This, in turn, helps reduce the incidence of falls among older women. Stronger bones mean a reduced risk of osteoporosis.  Enhanced quality of life: Physical activity promotes independence in older women and aids in enhancing their quality of life. Healthier menstruation: Healthier menstruation is seen in girls who play sports. They have lighter and more regular periods and experience less cramping and discomfort. Psychological Benefits Playing sports helps women emotionally and psychologically. Some common psychological benefits of sports are: Mood improvement: Playing sports improves mood. The release of endorphins lowers stress and reduces anxiety levels. Brain power: Exercise boosts brain power and helps prevent cognitive degeneration. In people with dementia, exercise improves cognitive function and has a positive effect on the brain. Higher self-esteem: A positive relationship exists between athletics and body esteem. Women who participate in sports are better at organizing and time management, skills that are essential for success in life. Better self-image: Female athletes are less obsessed about their looks. Also, women find participation in sports is a way to break gender stereotypes. Lower rate of depression: Sports and physical activity are linked to a decreased likelihood of symptoms related to stress and depression. Women who participate in sports are less likely to be suicidal than women who don’t. Social Benefits Some common social benefits that sportswomen derive are: Entry into an achievement-based social network: Sports provide women with a core of buddies, integrating them into larger networks that are based on achievement. This type of network also gives female athletes an edge in other areas of life. Greater popularity among peers: Today’s female athletes are very popular. Sports can gain girls entry into the often-complex social hierarchies of high school. Popularity gains associated with involvement in sports are also evident among elementary and middle school children. More community involvement as adults: A recent study found that young people who play organized sports are more likely to be involved in community activities as adults. Better leadership skills, self-reliance and self-discipline: Athletic women are more achievement focused, independent, self-confident and self-controlled. Team player: Sports help women to function better as part of a team.  Have a good social life: Women who play sports are socially well-adjusted as compared to women who don’t. ❖ Special Consideration ( Menarche and menstrual dysfunction) Women undergo many physiological changes in their life which have to be accepted in a positive way. ❖ Menarche Menarche is the beginning of the menstrual cycle or first menstrual bleeding in females, which is considered a central event of female puberty. After the onset of menarche, females experience many physiological and anatomical changes like increased body mass, secretion of estrogen, gain in height, widening of pelvic region etc. It occurs between 12 to 14 years of age. It varies due to biological, genetic, environmental and nutrition factors. It can happen as early as during 8 or 9 years of age or as late as during 16 years of age. Women with delayed menarche may get more success in some sports like gymnastics. Those who have early menarche may have advantage in sports like swimming and rowing because they get more adipose tissues or adequate weight. ❖ Menstrual Dysfunction It is a disorder or irregular condition of women's menstrual cycle. Normal menstrual cycle ranges from 21 to 35 days with the flow lasting from 2-7 days. However, the incidence of menstrual dysfunction has been observed to be on the rise with increasing involvement of women in physical fitness and competitive endurance sports. During the period of menarche and menstrual dysfunction female can participate in moderate physical activity without any complications. Heavy training should be done with special care of personal cleanliness and hygiene factors. If complications arise then women can consult with a gynecologist. Menstrual function maybe of different nature 1. Irregular menstrual cycle 2. Delay in first menstrual period 3. Non having natural periods 4. Premature syndrome 5. Abdominal cramps 6. Changes in flow to Amenorrhea Effects of menstrual dysfunction on Sportswomen 1. Abnormally high flow of blood may cause deficiency of blood in the body bleeding to reduced ability and performance. 2. Excessive blood loss may cause frequent fatigue. 3. Many women have set records in international games and Olympics during menstrual periods. 4. Many studies have shown physical performances improved immediately after menstruation. 5. Studies have shown that exercise provides leave to ab nominal pain. 6. Menstrual dysfunction may cause irritability or anxiety in a sports woman. ❖ Female Athletes Triad It is the syndrome of females which includes osteoporosis, amenorrhea and eating disorders, which is known as triad. These triad can be serious with lifelong health consequences. The symptoms of triad are fatigue, low body weight then required, frequent injuries, irritability, increased healing time for injuries, enhanced chances of fracture, loss of fitness, low self esteem, cessation of menstrual, etc. ❖ Osteoporosis It is weakening of bone due to loss of bone mineral density, low level of estrogen and poor nutrition specially lower calcium intake lead to osteoporosis. Causes 1. Insufficient calcium and vitamin D in diet. 2. Hormone level decreases. 3. Menstrual dysfunction for more than 6 months 4. Eating disorders like anorexia and bulimia Symptoms of osteoporosis 1. Severe pain in bones and joints 2. Frequent injuries 3. Loss of strength 4. Lack of self esteem 5. Stopping of menstruation 6. Osteoarthritis or rupture of bones due to weak bones Prevention of osteoporosis 1. Consumptions of calcium and protein rich foods in diet 2. Post competition or post activity a lot of rest is required  3. Medicines or and supplements should be taken after consulting a doctor. 4. Weight bearing exercises promote strong and healthy bones. Research carried out recently shows that weight bearing sports during early adolescence may help young girls optimize bone mineral accrual and may decrease their risk of osteoporosis with advancing age. ❖ Amenorrhea Amenorrhea is the absence of a menstrual cycle. It is often defined as missing one or more menstrual periods. Amenorrhea also refers to the absence of menstruation in someone who has not had a period by age 15. Types of Amenorrhea Primary Amenorrhea: Primary Amenorrhea is characterized by delayed menarche which is onset of the first period during puberty. Secondary Amenorrhea: A woman who has her natural menstrual cycle at a specific time and then stops menstruating for three or more is said to have secondary amenorrhea. Causes of Amenorrhea 1. Disordered eating 2. Intense physical training 3. Excessive weight loss 4. Dysfunction of Reliance and other organs 5. Genetic disorders 6. Hyperandrogenism: This is a condition where more male hormones are produced in a girl's body then normal, thus interrupting mensuration. 7. Abuse of drugs and alcohol 8. Psychiatric disorder: Menstrual cycle can get affected due to disorders like depression, schizophrenia ,eating disorder and obsessive comparison. Treatment 1. Weight: Being overweight or severely underweight can affect the menstrual cycle. Losing weight if excess weight is the cause or gaining weight if extreme weight loss is the cause can help balance hormone level and restore the menstrual cycle. 2. Stress management techniques: It is important to reduce stress.In this case family and friends or even professional counseling can help. 3. Changing physical activity level: Adjusting or changing intensity of physical activities or exercises may be required. 4. Medication: Hormonal treatment may be required in some cases.  ❖ Eating Disorders Many girls or womens try to lose weight in an unethical way in order to improve their performance or look good, which leads to serious health problems. There are two types of eating disorders. Anorexia nervosa It is an eating disorder which causes people to obsess about weight and what they eat. Anorexia is characterized by a distorted body structure, with an unwanted fear of being overweight.People trying to maintain a below normal weight through starvation or too much exercise. Symptoms 1. Loss of mensuration 2. Infertility 3. Loss of bone density 4. Regular abnormal heart rhythms or palpitations 5. Fatigue, exhaustion 6. Low blood pressure 7. No body temperature 8. Stomach is bloated 9. Dry skin brittle nails 10. Cold hands and feet Prevention management and treatment of anorexia nervosa 1. Restoring the patient's body weight to a healthy level. 2. Treating emotional problems including low self stream. 3. Addressing distorted thinking. 4. Helping the patient develop behavior changes that will persist over the long term. 5. Psychotherapy 6. Medication 7. Nutrition counseling 8. Hospitalization Bulimia nervosa In this disorder female athletes eat excessive amounts of food and vomit intentionally in order to not gain weight. It is a serious eating disorder marked by binging. Bulimia is a potentially life threatening eating disorder. People take dangerous steps to avoid weight gain like vomiting (purging), excessive exercising or fasting. Exercise is important at all ages and the intensity and duration should be tailored to the stage of growth and development as well. Symptoms 1. Binge eating: This involves eating enormous quantities of high calories foods. The patient may not be hungry or need to eat. 2. Purging: Purging is done by self induced vomiting, taking laxatives, diuretics and/ or enemas. 3. Guilt pangs: When they fail to meet their own rules they again resort to binging or purging in this way a vicious circle starts again. 4. Frequent visits to washroom 5. Body weight fluctuations 6. Extra Spending on food 7. Compulsive exercising 8. Isolation Causes 1. Being bullied 2. Physical abuse 3. Stressful events 4. Mental health problems 5. Hormonal imbalance 6. Low self esteem 7. Competitive Sports 8. Social/ peer pressures Prevention treatment of Bulimia nervosa: The treatment of Bulimia is a combination of psychotherapy, family therapy, nutrition counseling and medication. 1. It is important to realize that there is a psychological problem. 2. Corporation by the patients and their family is important. 3. Psychological therapy helps a patient re-establish a healthy and realistic attitude towards food, body weight and eating habits.