Promoting Health and Growth: Thailand’s Initiative to Boost Physical activity Among School-Aged Children
In a bid to foster healthier lifestyles and combat the rising tide of non-communicable diseases (NCDs), the Department of Health in Thailand has launched an innovative campaign titled “Jumping, Playing for 60 Minutes.” Spearheaded by Dr. Amporn Benjaphon Phithak, the Director-General of the Department of Health, this initiative aims to encourage school-aged children to engage in regular physical activity, ensuring they grow up to be “tall, good, and strong.”
The campaign, which recently kicked off at Wat Khem Phirataram School in Nonthaburi Province, emphasizes the importance of exercise in reducing risk factors for chronic diseases. Dr. Amporn highlighted that “sufficient exercise is one of the key areas to address the risk of chronic non-communicable diseases.” She urged everyone to incorporate daily physical activity into their routines, particularly focusing on children, who represent the future of the nation.
The Current State of Physical Activity Among Thai Youth
Table of Contents
- The Current State of Physical Activity Among Thai Youth
- The Role of Jumping and sleep in Growth
- The 10-20-30 Strategy for Schools
- A Holistic Approach to Health
- A Call to Action
- key recommendations at a Glance
- The PM2.5 Threat: What You Need to Know
- The “1 Check,3 Change,and 1 Assessment” Principle
- Why It Matters
- Practical Tips for Safe Exercise
- Key Recommendations at a Glance
- A Call to Action
- interview: Outdoor Exercise in bangkok Amid Rising PM2.5 levels
Despite the growing awareness of the benefits of exercise, statistics reveal a concerning trend. In recent years, only 16.1% of Thai teenagers engaged in sufficient physical activity. Even though this figure rose to 21.4% in 2023, it still falls short of the target of 40%. Dr. Amporn stressed the need for collective efforts to bridge this gap, stating that “school-aged children must be developed to their full potential to become quality adults and the main force in the country’s development.”
The Role of Jumping and sleep in Growth
One of the campaign’s focal points is the promotion of jumping as a form of exercise. Dr. Amporn explained that “jumping strengthens muscles and bones, stimulates bone creation, and enhances growth.” This is particularly crucial during the “golden stage of growth,” which occurs between the ages of 10-12 for girls and 12-14 for boys.Equally critically important is ensuring adequate sleep. The Department of Health recommends that children aged 6-12 sleep 9-12 hours daily,while those aged 13-18 should aim for 8-10 hours. Going to bed before 9 PM is encouraged to optimize the secretion of growth hormones, which are vital for physical development.
The 10-20-30 Strategy for Schools
Dr. Nongnuch Phattharakananphan, Deputy Director-General of the Department of Health, introduced the “10-20-30” strategy to integrate physical activity into school routines. This approach includes:
- 10 minutes of exercise in front of the flagpole daily.
- 20 minutes of jumping activities,such as skipping rope or slap jumps.
- 30 minutes of exercise tailored to students’ preferences.
Additionally,schools are encouraged to incorporate muscle-strengthening activities at least three days a week and flexibility exercises daily. Dr. Nongnuch emphasized that “exercise strengthens the cardiovascular system, enhances brain function, and improves learning, memory, and concentration.”
A Holistic Approach to Health
The campaign also underscores the importance of a balanced diet and proper nutrition. The Department of Health recommends consuming “five useful food groups and drinking two cups of fresh milk daily.” Combined with sufficient sleep and regular exercise,these practices can definitely help children achieve their full potential and reduce the risk of NCDs.
A Call to Action
Dr. Nongnuch called for collaboration among all stakeholders to drive this initiative forward. “Stimulating teenagers to increase physical activity requires the cooperation of all relevant sectors,” she said. “We must create awareness, provide spaces for exercise, and encourage continuous behavior change to foster an active lifestyle.”
key recommendations at a Glance
| Aspect | Recommendation |
|————————–|———————————————————————————–|
| Physical Activity | At least 60 minutes daily, including jumping, aerobics, and strength training. |
| Sleep | 9-12 hours for ages 6-12; 8-10 hours for ages 13-18; bedtime before 9 PM. |
| Nutrition | Consume five food groups and drink two cups of fresh milk daily. |
| School Strategy | Implement the 10-20-30 approach to integrate exercise into daily routines. |
by prioritizing physical activity, sleep, and nutrition, Thailand’s Department of Health is paving the way for a healthier, stronger generation. This initiative not only addresses immediate health concerns but also lays the foundation for a brighter, more active future.Outdoor Exercise in Bangkok: Navigating PM2.5 Dust for Healthier Workouts
As Bangkok and its metropolitan areas grapple with rising levels of PM2.5 dust, outdoor enthusiasts are being urged to rethink their exercise routines. The Department of Health has issued a warning, emphasizing the need for caution when engaging in physical activities outdoors. For those who enjoy jogging, cycling, or other forms of outdoor exercise, understanding the risks and adapting to the situation is crucial.
The PM2.5 Threat: What You Need to Know
PM2.5 refers to fine particulate matter smaller than 2.5 micrometers, which can penetrate deep into the lungs and even enter the bloodstream. Prolonged exposure to high levels of PM2.5 can lead to respiratory issues, cardiovascular problems, and other health complications. In Bangkok, dust levels often spike during the dry season, making it essential for residents to stay informed and take preventive measures.
The Department of Health has introduced the “1 Check, 3 Change, and 1 Assessment” principle to help individuals exercise safely during periods of high dust.
The “1 Check,3 Change,and 1 Assessment” Principle
- 1 Check: Before heading out,check the PM2.5 levels. If the dust value exceeds 37.5 μg/m3 (orange level), individuals with health conditions should avoid outdoor exercise. For the general public, outdoor activities should be avoided if levels surpass 75 μg/m3 (red level).
- 3 Change:
– Change the Time: Opt for afternoon or evening workouts instead of mornings, when dust levels are typically higher.
– Change the Location: Move your exercise routine indoors to minimize exposure.
- Change the Intensity: Swap high-intensity activities like running or cycling for lighter exercises such as yoga or stretching.
- 1 Assessment: Monitor your body during exercise. If you experience symptoms like coughing, difficulty breathing, or chest tightness, stop immediately.
Why It Matters
The health risks associated with PM2.5 are well-documented. According to the World Health Institution, long-term exposure to fine particulate matter can reduce life expectancy and increase the risk of chronic diseases. For Bangkok residents, staying vigilant about air quality is not just a recommendation—it’s a necessity.
Practical Tips for Safe Exercise
- Use Air Quality Apps: Tools like AirVisual or the Thai government’s air quality monitoring platforms can provide real-time updates on PM2.5 levels.
- Invest in Air purifiers: For indoor workouts, ensure your space is equipped with a high-quality air purifier.
- Wear Masks: When outdoor exercise is unavoidable, consider wearing an N95 mask to filter out harmful particles.
Key Recommendations at a Glance
| Action | Details |
|————————–|—————————————————————————–|
| Check PM2.5 Levels | Avoid outdoor exercise if levels exceed 37.5 μg/m3 (orange) or 75 μg/m3 (red). |
| Change Exercise Time | Opt for afternoon or evening workouts. |
| Change Exercise Location | Move indoors to reduce exposure. |
| Change Exercise Intensity| Switch to lighter activities like yoga or stretching. |
| Assess Your Health | Stop exercising if you experience respiratory symptoms. |
A Call to Action
The Department of Health urges residents to stay informed about the dust situation and plan their daily activities accordingly.”Outdoor exercise during PM2.5 dust requires careful consideration of health and air quality. please use discretion and prioritize safe and suitable exercise,” said the Deputy Director-General of the Department of Health.
By following these guidelines, Bangkok residents can continue to stay active while minimizing the health risks posed by PM2.5. For more details on air quality and health tips, visit the Department of Health’s official Facebook page.
Images courtesy of MGR Online.
interview: Outdoor Exercise in bangkok Amid Rising PM2.5 levels
Editor: Bangkok has been facing increasing levels of PM2.5 dust. How does this impact outdoor exercise routines?
Guest: The rising PM2.5 levels pose significant health risks, especially for those who engage in outdoor activities like jogging or cycling. Fine particulate matter, which is smaller than 2.5 micrometers, can penetrate deep into the lungs and even enter the bloodstream. This can lead to respiratory and cardiovascular issues, notably during extended exposure.
Editor: What strategies does the Department of Health recommend for safe outdoor exercise?
Guest: The Department of Health has introduced the “1 Check, 3 Change, and 1 Assessment” principle. First, individuals should check the PM2.5 levels before heading out. If the dust value exceeds 37.5 μg/m3 (orange level),those with health conditions should avoid outdoor exercise. For the general public, levels above 75 μg/m3 (red level) are a no-go.
Editor: Could you elaborate on the “3 Change” aspect of the principle?
Guest: absolutely. The “3 Change” involves:
- Changing the Time: Opting for afternoon or evening workouts rather of mornings when dust levels are typically higher.
- Changing the Location: Moving exercise routines indoors to minimize exposure.
- changing the Intensity: Switching from high-intensity activities like running to lighter exercises such as yoga or stretching.
Editor: What is the importance of assessing one’s health during exercise?
Guest: The 1 Assessment is crucial for monitoring your body’s response. If you experience symptoms like coughing, difficulty breathing, or chest tightness, it’s essential to stop instantly. This ensures that you don’t exacerbate any potential health issues caused by poor air quality.
Editor: Are there any tools or practices to help individuals stay informed about air quality?
Guest: Yes, using air quality apps like AirVisual or government monitoring platforms can provide real-time updates on PM2.5 levels. Additionally, investing in air purifiers for indoor workouts and wearing N95 masks when outdoor exercise is unavoidable can substantially reduce exposure to harmful particles.
Editor: What’s the key takeaway for Bangkok residents who want to stay active during this time?
Guest: The key takeaway is to prioritize safety by staying informed and adapting your exercise routines. By following the “1 Check, 3 Change, and 1 Assessment” principle, residents can continue to stay active while minimizing health risks associated with PM2.5.
Editor: Thank you for sharing these important insights. It’s clear that with careful planning, Bangkok residents can maintain their fitness goals while protecting their health.
