Children & Women in Sports

 

WHO Exercise Guidelines for Different Age Groups

• Children under 5 years:

  • Children should be physically active, get good quality sleep, and reduce time spent in sedentary activities such as watching screens.
  • The guidelines are relevant regardless of gender, race, ethnicity, cultural background, or socioeconomic status, and are also relevant for children with different abilities.
  • It is recommended that children with a medical condition or disability consult with health professionals before beginning these activities.

• Children and Youth (5-17 Years):

  • These guidelines are relevant to healthy children and youth, regardless of gender, race, ethnicity, or socioeconomic status.
  • The chief aim of activities during this age group is to improve cardiorespiratory and muscular fitness, bone health, cardiovascular and metabolic health biomarkers, and to reduce symptoms of anxiety and depression.
  • Children and youth with specific medical conditions or disabilities may follow these recommendations under the advice of a medical official or with the help of a special education teacher at school.
  • Activities should progress from simple to complex, gradually increasing frequency, duration, and intensity.

• Adults (18-64 Years):

  • These recommendations are relevant to healthy adults of all backgrounds, and those with disabilities may follow them with adjustments as per their capacity or limitations.
  • An adult with a medical condition should follow the advice of a medical professional.
  • Activities should be done progressively, starting with simple exercises and moving to complex ones, gradually increasing frequency, duration, and intensity of the activities.
  • Adults should engage in 150 to 300 minutes per week of moderate-intensity aerobic activity or 75 to 150 minutes per week of vigorous-intensity activity.
  • Muscle-strengthening activities involving major muscles should be done two or more days per week.

• Older Adults (65 Years and Above):

  • These guidelines are relevant to healthy older adults of all backgrounds as well as individuals with chronic non-communicable disease conditions.
  • Individuals with specific health conditions should seek medical advice before attempting to achieve the recommended levels of physical activity.
  • Activities should be done progressively, beginning with simple exercises and progressing to more complex ones, increasing frequency, duration, and intensity as conditions allow.
  • Types of physical activity for older adults include aerobic, strength, flexibility, and balance exercises.

Common Postural Deformities and Corrective Measures

1. Knock Knees (Genu Valgum):

• Causes: Injury or infection in the knee or leg, rickets, vitamin D and calcium deficiencies, obesity, or arthritis in the knee.
• Corrective Measures: Exercises such as horse-riding, placing a pillow between the knees while standing erect, yoga (padmasana and gomukhasana), and simple leg raises. Overweight individuals should lose weight through a combination of diet and exercise.
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3. Flat Foot (Pes Planus):

   • Corrective Measures: Exercises such as walking, standing or jumping on toes and heels, skipping rope, picking up marbles with toes, writing numbers in the sand with the toes, and yoga asanas like Adhomukhsavasana and Vajrasana.

4. Round Shoulders:

   • A postural deformity where the shoulders are bent forward from their ideal alignment, creating a narrow curve in the upper back.

5. Lordosis:

   • Causes: Obesity, improper muscle development, muscular or skeletal disease or accident, poor posture, malnutrition.
   • Corrective Measures: Weight loss, physical therapy to strengthen muscles and increase range of motion, sit-ups, exercises to develop strength in the pelvic region, and yoga asanas such as Dhanurasana and Halasana. Use of braces, weight reduction, maintaining a good posture, and taking a balanced diet are also helpful.

6. Kyphosis:

   • Causes: Malnutrition and illness, injury to the spine.
   • Corrective Measures: Taking a balanced diet, proper and adequate exercise, and performing chakrasana, Dhanurasana, and Bhujangasana.

7. Scoliosis:

   • Causes: Cerebral palsy, muscular dystrophy, arthritis, paralysis, rickets, lifting heavy weights, unhealthy environment, and incorrect posture.
   • Corrective Measures: Mild cases may not require treatment, while others may require bracing or surgery. Exercises such as hanging on horizontal bars, swinging, aerobic activities with slow pace, and breaststroke swimming, as well as yoga asanas like Trikonasana and Adhomukhasana are helpful.

Women's Participation in Sports - Physical, Psychological, and Social Benefits

Physical Benefits:

• Reduced Risk of Lifestyle Diseases: Sports help women stay active, reducing the chances of diseases such as diabetes, high blood pressure, and obesity.
• Increased Bone Density: Sports participation helps increase bone density and strengthen bones, which is especially beneficial for women who are at higher risk of osteoporosis than men.
• Toned Muscles: Regular exercise and sports participation increase muscle tone, helping women stay strong.
• Improved Cardiovascular System: Exercise increases the number of capillaries, which leads to an increased oxygen intake, enabling women to participate in sports for longer periods without fatigue.
• Obesity Prevention: Regular participation in sports helps women stay in shape and fit, reducing the risk of obesity.

Psychological Benefits:

• Stress Management: Physical activity releases hormones that help reduce stress levels and improve mood.
• Emotional Control: Participation in sports helps women manage their emotions better, as they become emotionally stronger through facing challenges in the game.
• Increased Confidence: Every small win boosts confidence, empowering women to achieve more and overcome obstacles.
• Enhanced Self-Esteem: Sports help women realize their self-worth and improve their self-image.
• Leadership Skills: Sports can bring out leadership qualities, enabling women to lead effectively in various aspects of life.

Social Benefits:

• Improved Coordination: Sports help in improving coordination between team members, enabling women to work effectively in a team.
• Enhanced Communication: Sports require communication among players, making women more vocal and expressive.
• Stronger Interpersonal Relationships: Women learn to maintain relationships and respect each other on and off the field.
• Cooperation: Team sports promote cooperation, teaching women to work in harmony and peace with others.
• Social Empowerment: Sports are an important tool for social empowerment, developing skills like communication, teamwork, and respect.

Special Considerations (Menarche and Menstrual Dysfunction)

Menarche:

• Definition: Menarche is the first occurrence of menstruation, a significant milestone in a woman’s life.
• Average Age: The average age for menarche ranges from 8 to 15 years.
• Influencing Factors: Genetics, socio-economic conditions, general health, nutritional status, exercise, seasonality, and family size can influence the age of menarche.

Menstrual Dysfunction:

• Definition: Menstrual dysfunction refers to abnormal conditions in a woman's menstrual cycle.
• Normal Cycle: A normal menstrual cycle ranges from 21 to 35 days; cycles shorter than 21 days or longer than 35 days are considered a problem.
• Common Issues: Missing three or more periods, unusually heavy or light flow, cycles lasting longer than seven days, pain, cramping, vomiting during periods, and bleeding after menopause.
• Causes: Overweight, stress, dietary disorders, diseases, changes in exercise schedules, and travel.
• Types of Disorders:
  • Premenstrual Syndrome (PMS): Includes symptoms like depression, anxiety, headache, and fatigue, which can be reduced through moderate exercise, a balanced diet, and good sleep.
  • Amenorrhea: Absence of a normal monthly period.
    • Primary Amenorrhea: Menstruation does not begin at puberty.
    • Secondary Amenorrhea: Menstruation is missed for three months or more.
  • Dysmenorrhea: Menstruation with severe pain or cramps, which may include lower abdominal pain, back pain, leg pain, nausea, and fatigue.

Hormonal Influence:

• Hormones: The hormones estrogen and progesterone are important for overall body health and regulate menstruation.
• Impact of Intense Exercise: Intense exercise and extreme thinness can reduce these hormone levels, which can lead to prevented or stopped menstrual cycles.

Female Athlete Triad

• Definition: The female athlete triad is a syndrome characterized by the following three components:

  • Low energy availability with or without disordered eating. This can occur due to an imbalance between energy intake and expenditure and can include eating disorders like anorexia nervosa and bulimia nervosa.
  • Menstrual dysfunction, often resulting in amenorrhea.
  • Low bone density, previously known as osteoporosis.

• Interrelatedness: The three components of the triad are interconnected. For example, low energy availability can cause menstrual dysfunction and decreased bone density.

Low Energy Availability & Eating Disorders:

• Definition: Low energy availability results from an imbalance between energy intake and expenditure, often due to restrictive dieting or clinical eating disorders.
• Anorexia Nervosa: Anorexia nervosa is an eating disorder characterized by an abnormally low body weight, an intense fear of gaining weight, and a distorted perception of weight. People with anorexia place a high value on controlling their weight and shape, using extreme efforts that tend to significantly interfere with their lives.

  To prevent weight gain or to continue losing weight, individuals with anorexia usually severely restrict the amount of food they eat. They may also control calorie intake by:

  • Vomiting after eating
  • Misusing laxatives
  • Misusing diet aids
  • Misusing diuretics or enemas
  • Exercising excessively

  No matter how much weight is lost, the person continues to fear weight gain. Symptoms may include:

  • Menstrual dysfunction
  • Constipation
  • Diarrhea
  • Bloating
  • Unexpected weight loss
  • Muscle weakness
  • Stress fractures
  • Bone weakness
  • Overuse injuries
  • Anxiety
• Bulimia Nervosa: Bulimia nervosa is an eating disorder characterized by an individual eating large amounts of food with a loss of control over eating, followed by unhealthy behaviors to compensate for the calories consumed.

  These unhealthy compensatory behaviors include:

  • Vomiting
  • Taking laxatives
  • Using weight loss supplements
  • Using diuretics
  • Excessive exercise

  Symptoms of bulimia nervosa include:

  • Dehydration
  • Dental problems
  • Oedema
  • Electrolyte abnormalities
  • Extreme weight fluctuation
  • Menstrual irregularity
  • Weakness
  • Cramps
  • Depression