Frequently Asked Questions

Physical Activity

What is meant by “moderate” physical activity?
What kind of exercise is best for weight loss?
Where can I find information on how many calories I burn with different activities?
Children’s sports seem overly competitive. How can I help my child have a good experience?
My children will be participating in summer sports, including the Show Me State games. How can I protect them against dehydration?
What is the best sports drink?
I want to bulk up and build muscle mass. A lot of my friends take protein powder and other supplements. Do they work?
I’d like to start an exercise program, but I haven’t been active in years and I don’t know what to do. Do I need my doctor’s okay before getting started?
I really don’t have time to exercise. How can I be more physically active when work and family takes all my time?
I’m afraid of getting hurt when exercising. Do you have any suggestions for avoiding injury?
What would be considered a “moderate” level of activity for someone in a wheelchair?
I have painful arthritis in my knees and hips. I’m afraid exercise will cause me to have more pain.

What is meant by “moderate” physical activity?
We often hear that “moderate, regular” physical activity is key to good health. But what exactly do “moderate” and “regular” mean? And for that matter, what counts as “physical activity?”

The term “physical activity” refers to any body movement produced by our muscles that results in energy expenditure. These activities can be light, such as walking casually -- less than three miles per hour; moderate, such as walking three to 4.5 miles per hour; or vigorous, such as walking five miles per hour, jogging or running.

Moderate physical activity is considered “regular” if it is practiced five or more days of the week.

The U.S. Dietary Guidelines recommend a minimum of 30 minutes per day of moderate-intensity activities for general health benefits. However, in order to lose weight, and keep the lost weight off, strive for 60 to 90 minutes of moderate activity on most days of the week.

What kind of exercise is best for weight loss?
The best activities are those you enjoy! Regular physical activity is a key component to losing weight, and keeping it off. That’s because physical activity burns calories and helps build and preserve lean muscle. Any kind of physical activity burns calories. However, by choosing activities you enjoy, you’ll be more likely to stick with them for a lifetime.

Where can I find information on how many calories I burn with different activities?
The Calorie Control Council has an on-line, user-friendly “calculator,” that helps determine how many calories are expended, or “burned” with different activities. Go to: www.caloriecontrol.org/exercalc.html

Children’s sports seem overly competitive. How can I help my child have a good experience?
Early, positive experiences with sports and physical activity contribute to lifelong enjoyment of healthy, physically active lifestyles. Several associations, including the American Medical Association (AMA), American Dietetic Association (ADA), and National Association for Sport and Physical Education (NASPE) support the “ Young Athlete’s Bill of Rights.” The following 10 “rights” apply to all youth involved in sport settings:

1. The right to have the opportunity to participate in sports, regardless of ability level.
2. The right to participate at a level that corresponds with maturity, ability and developmental level.
3. The right to have qualified leadership.
4. The right to participate in safe and healthy environments.
5. The right to proper preparation for participation in sports.
6. The right to strive for success.
7. The right to share in leadership and decision making about their sport participation.
8. The right to play as a child, not as an adult.
9. The right to be treated with dignity by players, coaches, spectators and parents.
10. The right to have fun.

Post and share these basic rights with parents and coaches to help set a positive tone for all young players. For the NASPE version: www.aahperd.org/NASPE/pdf_files/BillofRightsforYoungAthletes.pdf

My children will be participating in summer sports, including the Show Me State games. How can I protect them against dehydration?
Child athletes are at greater risk for dehydration and heat-related illness because they produce less sweat and more heat relative to their body size during play.

Fluid needs vary with age, body size, activity level and air temperature. However, as a rule of thumb, active children should drink 8 to 12 ounces of fluid at least one hour before the start of their activity and three to four ounces of cold water, diluted fruit juice or a sports beverage every 15 minutes during exercise.

Be aware of early signs of dehydration: headache, fatigue, loss of appetite, dry lips and mouth.

Note: children may not instinctively drink enough fluid to replace losses; they need reminders!

“Parents’ and Coaches’ Guide to Dehydration and Other Heat Illnesses in Children,” is an excellent resource on preventing heat-related illness among children. It is available on line: www.aahperd.org/naspe/pdf_files/FINALparent-coach.pdf

What is the best sports drink?
Cold water is the best and most economical source of fluid; however, children tend to drink more when their drink is flavored. Diluted 100% juice is ideal. Mix one part juice to at least two parts water. Keep bottled water and a jug of cold diluted juice in the refrigerator, or cooler when traveling to sporting events.

Commercial sports drinks are designed for athletes who participate in vigorous activities lasting 90 minutes or more. They are meant to be consumed during exercise because they provide water, and carbohydrate for muscle fuel, plus a small amount of sodium and potassium -- the minerals lost in sweat. The sodium enhances fluid absorption and improves flavor. However, diluted fruit juice is a less expensive alternative. Juice provides carbohydrates and potassium. Sodium is readily obtained from foods in the normal diet. If you choose sports drinks, make sure they contain no more than 19 grams of carbohydrate and no more than 40 to 80 calories per 8 ounce serving.

Keep in mind that sports drinks, soda, and fruit drinks contain sugar and calories that can contribute to both tooth decay and unwanted weight gain.

I want to bulk up and build muscle mass. A lot of my friends take protein powder and other supplements. Do they work?
Athletes build muscle mass through the combination of strength training, or muscle work, plus a diet that is adequate in both protein and calories. Carbohydrate, in particular, fuels muscles with the right kind of energy for tough workouts, while saving or sparing protein for muscle building and recovery.

Although athletes’ protein needs are slightly higher than non-athletes,’ most athletes can get enough protein from their normal diet without using additional supplements.

Be smart and read labels. You’ll find that most protein supplements are fairly expensive and really don’t deliver as many grams of protein as you may think. Check the ingredients. Most supplements derive their protein from either milk (casein, whey) or egg (albumen). It’s more economical and easier to meet your energy and protein needs through diet. For example, protein-rich foods include: nuts, sunflower seeds, peanut butter, dried beans, milk, eggs, lean meats and reduced fat cheese. See the chart below for the protein contents of commonly consumed foods.

Growing teenage athletes need about 1 gram of protein per pound body weight. So a 150 pound athlete would need about 150 grams of protein in their diet. However, consuming adequate calories is important as well because athletes who don’t eat enough calories will use protein for energy, and muscle gain will be limited. Conversely, extra protein not needed by the body is either burned for energy or stored as fat.

Timing is critical too. Carbohydrate and protein eaten within 30 minutes of a workout is an effective time to restore protein and energy to the recovering muscles, and prepare the athlete for the next workout.

Steroids, creatine, fat burners – many sports supplements are marketed directly to teens on the internet. However, keep in mind that these supplements have not been tested for long-term safety in growing athletes. Steroids are known to be dangerous. Yet other supplements may contain ingredients not listed on the label that could be harmful, such as certain stimulants.

The National Collegiate Athletic Association reports that, “a major concern with many nutritional supplements is the lack of control by any governmental regulatory agency. Thus, the purity and content of many of these supplements is suspect. They may contain impurities or banned substances that may cause a student-athlete to test positive in NCAA drug testing.”

While all athletes are looking for a competitive edge, research has yet to prove that nutritional supplementation is superior to a well-balanced diet.
Rather than depending on supplements, develop a strong, fit, muscular body the natural way with the following strategies:

1. Eat breakfast. It’s the best way to start the day. Include foods that contain protein, such as low-fat milk, yogurt or an egg. If you’re in a hurry, try a breakfast “drink” such as “Instant Breakfast”.
   
2. Add protein and carbohydrate to post-exercise meals. For example, have peanut butter with an apple, or a glass of milk and a sandwich, after your event. Protein helps build and repair muscles; carbohydrate replenishes muscle “glycogen” stores.
   
3. Toss the supplements. Get protein and other nutrients from food instead.
   
4. Stay wellhydrated. Even mild dehydration can limit your performance.
   
5. Get adequate sleep.

Go to respected websites for more information on sports supplements:
National Collegiate Athletic Association: www.ncaa.org
American College of Sports Medicine: www.acsm.org

I’d like to start an exercise program, but I haven’t been active in years and I don’t know what to do. Do I need my doctor’s okay before getting started?
Healthy adults at any age may engage in moderate-intensity physical activities such as walking or gardening, without a medical evaluation. However, if you have heart disease, or had a heart attack, stroke or heart surgery, talk with your physical before engaging in even a moderate level of activity. Individuals should obtain a medical evaluation before engaging in vigorous physical activity if they:

* use tobacco;
* currently have some form of heart disease;
* have two or more of the following risk factors for cardiovascular disease:
   - high blood pressure,
   - high blood cholesterol,
   - a family history of heart disease,
   - diabetes, or
   - obesity.
* are men older than 40;
* are women older than 50;
* answer “yes” to any of the questions listed in the Physical Activity Readiness Questionnaire (“PAR-Q”).

The PAR-Q is a simple screening questionnaire that can identify individuals who cannot participate in fitness testing or engage in physical activity without physician clearance. The PAR-Q is available on line at: www.csep.ca/pdfs/par-q.pdf

I really don’t have time to exercise. How can I be more physically active when work and family takes all my time?
Here are some strategies that may help:

1. Keep track of your daily activities for one week. Try to identify at least three, 30-minute time-slots that you could use for physical activity, such as taking a brisk walk. Could you get up earlier, walk during part of your lunch break, or after dinner? How many hours do you watch TV? Could you trade some of that time for physical activity, or can you ride a stationary bike, walk on a treadmill, or do sit-ups while you watch?
2. Build activity into your usual routine. For example, if possible, walk or ride your bike to work, or park farther from your destination. When planning to get together with a friend for coffee, meet and take a walk together instead.
3. Combine physical activity with family time. For example, instead of renting a movie on the weekend, go ice-skating, walk the dog, swim, or play ball together.
4. Make time for physical activity by scheduling it into your calendar as you would any important meeting or appointment. Think of it as “preventive maintenance”.

I’m afraid of getting hurt when exercising. Do you have any suggestions for avoiding injury?
The most common risk associated with physical activity is injury to bones, joints, tendons and muscles. Most of these injuries are not serious and can be prevented by choosing low-risk activities, such as walking or water aerobics. Start out slowly; in other words, start at an easy pace and build up your time or distance gradually.

Listen to your body. If you feel fatigued, pain or discomfort, stop. Be aware of signs of overexertion, such as: getting out of breath and experiencing muscle soreness.

Be aware of the warning signs and signals of a heart attack, such as sweating, chest and arm pain, dizziness, and feeling light-headed.

What would be considered a “moderate” level of activity for someone in a wheelchair?
Wheeling oneself in a wheelchair for 30 to 40 minutes expends approximately 150 calories. The minimum amount of physical activity required for health benefits can be achieved through moderate- or vigorous intensity activities that burn approximately 150 calories of energy per day. The time needed to burn 150 calories depends on the intensity of the activities chosen.

I have painful arthritis in my knees and hips. I’m afraid exercise will cause me to have more pain.
Arthritis is the leading cause of disability in the United States, and is one of Missouri's most prevalent chronic health problems, affecting one of every three Missourians 18 years of age and older. However, regular physical activity can help people with chronic disabling conditions improve their stamina and muscle strength, and can improve psychological well-being and quality of life by increasing the ability to perform the activities of daily life. For more information on safe activities and how to get started, visit the Missouri Arthritis and Osteoporosis Program website: www.dhss.mo.gov/Arthritis, and review the fact sheet on exercise: www.dhss.mo.gov/MAOPdocs/Exercise.pdf