Big picture
Physical activity benefits everyone, but children and women have particular needs. Children's bodies are still growing, so poor posture formed in childhood can become a lasting deformity. Women and girls face both physiological considerations (such as the menstrual cycle) and social barriers to participation.
This chapter covers how much exercise each age group needs (according to the WHO), the common postural deformities and how to correct them, why women's participation in sport matters, and special health concerns for female athletes.
Learning goals
State the WHO physical activity guidelines for different age groups.
Explain posture and the causes of bad posture.
Identify common postural deformities, their causes and corrective measures.
Explain the benefits of women's participation in sports.
Explain menarche and menstrual dysfunction.
Explain the female athlete triad.
Core ideas
1. WHO guidelines on physical activity
Age group | Recommendation |
|---|---|
Infants (under 1 year) | Be physically active several times a day, including at least 30 minutes of tummy time spread through the day for those not yet mobile |
Children 1–2 years | At least 180 minutes of varied physical activity a day |
Children 3–4 years | At least 180 minutes a day, of which at least 60 minutes is moderate-to-vigorous |
Children and adolescents (5–17 years) | An average of at least 60 minutes a day of moderate-to-vigorous, mostly aerobic activity; vigorous activities and those that strengthen muscle and bone on at least 3 days a week; limit sedentary screen time |
Adults (18–64 years) | 150–300 minutes of moderate or 75–150 minutes of vigorous aerobic activity a week; muscle-strengthening on 2 or more days a week |
Older adults (65+ years) | As for adults, plus multicomponent activity emphasising balance and strength on 3 or more days a week, to prevent falls |
2. Posture
Posture is the position of the body while standing, sitting, walking or lying. Correct posture keeps the body's segments balanced with minimum strain on muscles and joints.
Causes of bad posture: lack of exercise, poor nutrition, heavy school bags, wrong sitting or sleeping habits, obesity, ill-fitting shoes or clothes, accidents, disease, and lack of awareness.
Advantages of good posture: efficient body functioning, less fatigue, better appearance and confidence, and prevention of deformities and pain.
3. Common postural deformities
Deformity | What it is | Corrective measures |
|---|---|---|
Knock knees (genu valgum) | The knees touch or overlap when standing, while the ankles stay apart | Horse riding; keeping a pillow between the knees while sitting; walking on the outer edge of the feet; Padmasana, Gomukhasana |
Bow legs (genu varum) | The legs curve outward, leaving a gap between the knees when the feet are together | Walking on the inner edge of the feet; Ardha Chakrasana, Garudasana; avoiding standing on bowed legs for long |
Flat foot | The arch of the foot is absent or very low, so the whole sole touches the ground | Walking on toes and heels; rope skipping; picking up marbles or a towel with the toes; Vajrasana; jumping on toes |
Round shoulders | The shoulders are bent forward, with the chest hollowed | Chakrasana, Dhanurasana, Ushtrasana; pulling the shoulders back; hanging on a bar |
Kyphosis | An excessive outward (backward) curve of the upper (thoracic) spine, a hunchback | Chakrasana, Dhanurasana, Ushtrasana, Bhujangasana; backward-bending exercises; correct sitting |
Lordosis | An excessive inward (forward) curve of the lower (lumbar) spine, a hollow back | Forward-bending: Halasana, Paschimottanasana, Padahastasana; sit-ups and strengthening abdominal muscles |
Scoliosis | A lateral (sideways) curve of the spine, which may be C-shaped or S-shaped | Hanging on a horizontal bar; Ardha Chakrasana, Trikonasana; swimming (breaststroke); stretching on the side of the concavity |
Tip: for kyphosis, do backward-bending asanas; for lordosis, forward-bending asanas.
4. Women's participation in sports
Women's participation in sports has grown, with Indian women excelling at the highest level (for example, P.T. Usha in athletics, Mary Kom in boxing, Saina Nehwal and P.V. Sindhu in badminton, Mirabai Chanu in weightlifting).
Barriers include lack of facilities, safety concerns, social attitudes that discourage girls, household responsibilities, fewer female coaches, less media coverage and less sponsorship.
Benefits of participation:
Type | Benefits |
|---|---|
Physical | Better cardiovascular health, stronger bones (lower risk of osteoporosis), weight control, improved fitness |
Psychological | Higher self-esteem and confidence, lower stress, anxiety and depression |
Social | Leadership, teamwork, breaking stereotypes, empowerment, social connections |
5. Special considerations: menarche and menstrual dysfunction
Menarche is the first menstrual period, usually between about 10 and 16 years of age. Intense training and very low body fat may delay menarche.
Menstrual dysfunction refers to irregularities in the cycle:
Amenorrhea: absence of menstruation (primary: no menarche by age 15–16; secondary: absence of periods for three or more months after menarche).
Oligomenorrhea: infrequent or irregular periods.
Dysmenorrhea: painful menstruation.
Light to moderate exercise often helps reduce menstrual discomfort; athletes should get proper nutrition and medical advice.
6. The female athlete triad
The female athlete triad is a combination of three interrelated conditions, often seen in athletes who train hard and restrict food (especially in sports that emphasise leanness, such as gymnastics, distance running and dance):
Component | Explanation |
|---|---|
Eating disorders (low energy availability) | Not eating enough for the energy spent in training; includes anorexia nervosa (self-starvation from fear of weight gain) and bulimia (binge eating followed by vomiting or purging) |
Amenorrhea (menstrual dysfunction) | Low energy availability lowers oestrogen, stopping menstruation |
Osteoporosis (low bone density) | Low oestrogen and poor nutrition weaken bones, increasing the risk of stress fractures |
Prevention: adequate nutrition matched to training, education of athletes, coaches and parents, regular health check-ups, and early treatment.
A reliable approach to questions
Quote WHO guidelines with exact minutes and days for each age group.
For each deformity, describe it and give two or three specific corrective exercises or asanas.
Remember: backward bends for kyphosis and round shoulders; forward bends for lordosis.
Explain physical, psychological and social benefits of women's participation.
Name and link the three components of the female athlete triad.
Connections that matter
Yoga for lifestyle disease prevention describes the asanas used for correction.
Sports and nutrition explains energy balance and eating disorders.
Physiology and injuries in sport explains bone health and stress fractures.
Common mistakes
Mixing up knock knees (knees touch) and bow legs (gap between knees).
Prescribing forward bends for kyphosis. Kyphosis needs backward bends.
Saying children need 60 minutes of exercise a week. It is 60 minutes a day.
Listing anaemia as a part of the female athlete triad. The three parts are eating disorders, amenorrhea and osteoporosis.
Revision checklist
I can state WHO guidelines for each age group.
I can explain causes of bad posture.
I can describe seven postural deformities and their corrective measures.
I can explain the benefits of women's participation in sports.
I can explain menarche, menstrual dysfunction and the female athlete triad.