Running

Running

            Running is a means of terrestrial locomotion allowing humans and other animals to move rapidly on foot. It is simply defined in athletics terms as a gait in which at regular points during the running cycle both feet are off the ground. This is in contrast to walking, where one foot is always in contact with the ground, the legs are kept mostly straight and the center of gravity vaults over the stance leg or legs in an inverted pendulum fashion.

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 A characteristic feature of a running body from the viewpoint of spring-mass mechanics is that changes in kinetic and potential energy within a stride occur simultaneously, with energy storage accomplished by springy tendons and passive muscle elasticity. The term running can refer to any of a variety of speeds ranging from jogging to sprinting.

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Weight training and Strength training

Weight Training and Strength training

            Weight training causes micro-tears to the muscles being trained, this is generally known as microtrauma. These micro-tears in the muscle contribute to the soreness felt after exercise, called delayed onset muscle soreness. It is the repair to these micro-trauma that result in muscle growth. Normally, this soreness becomes most apparent a day or two after a workout. However, as muscles become adapted to the exercises, soreness tends to decrease.

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Weight training aims to build muscle by prompting two different types of hypertrophy: sarcoplasmic hypertrophy and myofibrillar hypertrophy. Sarcoplasmic hypertrophy leads to larger muscles and so is favored by bodybuilders more than myofibrillar hypertrophy which builds athletic strength. 

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A bodybuilder will use sarcoplasmic hypertrophy most of the time, but may change to myofibrillar hypertrophy temporarily in order to move past a plateau. However, no real evidence has been provided to show that trainees ever reach this plateau, and rather was more of a hype created from muscular confusion.

Muscle growth

Bodybuilders use three main strategies to maximize muscle hypertrophy:

1) Strength training through weights or elastic/hydraulic resistance

2) Specialized nutrition, incorporating extra protein[citation needed] and supplements when necessary

3) Adequate rest, including sleep and recuperation between workouts

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Bodybuilding

Bodybuilding

            Bodybuilding is the use of progressive resistance exercise to control and develop one's musculature. An individual who engages in this activity is referred to as a bodybuilder. In competitive amateur and professional bodybuilding, bodybuilders appear in lineups doing specified poses, and later perform individual posing routines, for a panel of judges who rank competitors based on criteria such as symmetry, muscularity, and conditioning. Bodybuilders prepare for competition through a combination of dehydration, fat loss, oils, and tanning which make their muscular definition more distinct.

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Some well-known bodybuilders include Charles Atlas, Steve Reeves, Reg Park, Arnold Schwarzenegger, and Lou Ferrigno. Currently, IFBB professional bodybuilder Phil Heath from the United States holds the title of Mr. Olympia. The winner of the annual Mr. Olympia contest is generally recognized as the world's top professional male bodybuilder.

Natural bodybuilding

Due to the growing concerns of the high cost, health consequences and illegal nature of steroids many organizations have formed in response and have deemed themselves "natural" bodybuilding competitions. In addition to the concerns noted, many promoters of bodybuilding have sought to shed the "freakish" reputation that the general public perceives of bodybuilding and have successfully introduced a more mainstream audience to the sport of bodybuilding by including competitors whose physiques appear much more attainable and realistic.

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In natural contests the testing protocol ranges among organizations from polygraph testing to urinalysis. Penalties also range from organization to organization from suspensions to strict bans from competition. It is also important to note that natural organizations also have their own list of banned substances and it is important to refer to each organization's website for more information about which substances are banned from competition.

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Benefits of Aerobic and Anaerobic Exercise

Benefits of Aerobic and Anaerobic Exercise

            Aerobic exercise is a physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time. The intensity should be between 60 and 85% of maximum heart rate.

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Aerobic exercise comprises innumerable forms. In general, it is performed at a moderate level of intensity over a relatively long period of time. For example, running a long distance at a moderate pace is an aerobic exercise, but sprinting is not. Playing singles tennis, with near-continuous motion, is generally considered aerobic activity. The benefits of anaerobic exercise are powerful, and anaerobic exercise needs to be a part of your fitness program. Anaerobic exercise is high intensity muscular activity that lasts for a short period of time.

Aerobic Exercise Benefits:

The benefits of doing regular aerobic exercise are:

1) Strengthening the muscles involved in respiration, to facilitate the flow of air in and out of the lungs

2) Strengthening and enlarging the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning

3) Strengthening muscles throughout the body

4) Improving circulation efficiency and reducing blood pressure

5) Increasing the total number of red blood cells in the body, facilitating transport of oxygen

6) Improved mental health, including reducing stress and lowering the incidence of depression

7) Reducing the risk for diabetes.

As a result, aerobic exercise can reduce the risk of death due to cardiovascular problems. In addition, high-impact aerobic activities (such as jogging or jumping rope) can stimulate bone growth, as well as reduce the risk of osteoporosis for both men and women.

Anaerobic Exercise Benefits:

Anaerobic means "without oxygen," so your body does not use oxygen to help produce energy when you exercise anaerobically like it does when you exercise aerobically. The benefits of doing regular anaerobic exercise are:

1) Increase insulin sensitivity by increasing glucose uptake by muscles and improving the ability to store glucose

2) Contribute to healthy body composition of lean muscle and fat

3) Decrease body fat by raising metabolism

4) Increase muscle mass

5) Builds healthy bones, muscles and joints

6) Improves bone density and strength

7) Enhancing the speed at which muscles recover from high intensity exercise

Both Aerobic and Anaerobic can help decrease dose of glucose lowering medications or even need for glucose lowering medications. And they can lower glucose during exercise and for several hours after exercise. 

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Difference Between Aerobic And Anaerobic Exercise

Difference Between Aerobic And Anaerobic Exercise

            Aerobic exercise and fitness can be contrasted with anaerobic exercise, of which strength training and short-distance running are the most salient examples. The two types of exercise differ by the duration and intensity of muscular contractions involved, as well as by how energy is generated within the muscle.

In most conditions, anaerobic exercise occurs simultaneously with aerobic exercises because the less efficient anaerobic metabolism must supplement the aerobic system due to energy demands that exceed the aerobic system's capacity. What is generally called aerobic exercise might be better termed "solely aerobic", because it is designed to be low-intensity enough not to generate lactate via pyruvate fermentation, so that all carbohydrate is aerobically turned into energy.

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Initially during increased exertion, muscle glycogen is broken down to produce glucose, which undergoes glycolysis producing pyruvate which then reacts with oxygen (Krebs cycle) to produce carbon dioxide and water and releasing energy. If there is a shortage of oxygen (anaerobic exercise, explosive movements), carbohydrate is consumed more rapidly because the pyruvate ferments into lactate.

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As carbohydrates deplete, fat metabolism is increased so that it can fuel the aerobic pathways. The latter is a slow process, and is accompanied by a decline in performance level. This gradual switch to fat as fuel is a major cause of what marathon runners call "hitting the wall". Anaerobic exercise, in contrast, refers to the initial phase of exercise, or to any short burst of intense exertion, in which the glycogen or sugar is respired without oxygen, and is a far less efficient process.

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Anaerobic exercise

Anaerobic exercise

            Anaerobic exercise is exercise intense enough to trigger lactic acid formation. It is used by athletes in non-endurance sports to promote strength, speed and power and by body builders to build muscle mass. Muscle energy systems trained using anaerobic exercise develop differently compared to aerobic exercise, leading to greater performance in short duration, high intensity activities, which last from mere seconds to up to about 2 minutes. Any activity lasting longer than about two minutes has a large aerobic metabolic component.

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In sports which require repeated short bursts of exercise however, the anaerobic system enables muscles to recover for the next burst. There are two types of anaerobic energy systems: 

1)     The high energy phosphates, ATP adenosine triphosphate and CP creatine phosphate

 2)   Anaerobic glycolysis. The high energy phosphates are stored in very limited quantities within muscle cells. 

Anaerobic glycolysis exclusively uses glucose (and glycogen) as a fuel in the absence of oxygen or more specifically, when ATP is needed at rates that exceed those provided by aerobic metabolism; the consequence of rapid glucose breakdown is the formation of lactic acid (more appropriately, lactate at biological pH levels). Physical activities that last up to about thirty seconds rely primarily on the former, ATP-PC phosphagen, system. The effectiveness of anaerobic activity can be improved through training.

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Aerobic Exercise

Aerobic Exercise

            Aerobic Exercise (also known as cardio) is physical exercise of relatively low intensity that depends primarily on the aerobic energy-generating process. Aerobic literally means "living in air", and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time. The intensity should be between 60 and 85% of maximum heart rate.

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Aerobics classes may allow participants to select their level of participation according to their fitness level. Many gyms offer a wide variety of aerobic classes for participants to take. Each class is designed for a certain level of experience and taught by a certified instructor with a specialty area related to their particular class.

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Types Of Physical Exercise

Types Of Physical Exercise

            Any type of physical activity is good if it makes your muscles work more than usual. People of all ages can improve their health and well-being by becoming more physically active. There are many types of physical activity as written below:

1)     Aerobics

2)     Bodybuilding

3)     Running

4)     Squat

5)     Sport

6)     Stretching

7)     Walking

8)     Weight training

9)     Yoga

Basic modes of physical exercises

People do physical exercises as a part of their healthy lifestyle to get stronger and healthier or stay strong and healthy or to improve their body image. There are three basic modes of physical exercises:

1) Flexibility exercises help the human body in general or its part in particular to be able to reach farther and bend better.
2) Aerobic exercises help the body work hard for a long time.
3) Anaerobic exercises, like lifting weights, make the arms and legs stronger.

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Basic Modes Of Physical Exercises

Basic Modes Of Physical Exercises

             People do physical exercises as a part of their healthy lifestyle to get stronger and healthier or stay strong and healthy or to improve their body image. There are three basic modes of physical exercises:

1)  Flexibility exercises help the human body in general or its part in particular to be able to reach farther and bend better.

2) Aerobic exercises help the body work hard for a long time.

3) Anaerobic exercises, like lifting weights, make the arms and legs stronger.

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Exercise can be fun, but it is important for the exerciser to do what he likes and eat enough calories, so when he exercises he is building up muscles, not just breaking them down for fuel. Carbohydrates are muscle-sparing; and if one does not get enough calories overall, there is the risk of burning muscles up with the fat to make up the deficit.

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Physical Exercise

Physical Exercise

            Physical exercise is any bodily activity that enhances or maintains physical fitness and overall health and wellness. It is performed for various reasons including strengthening muscles and the cardiovascular system, honing athletic skills, weight loss or maintenance, as well as for the purpose of enjoyment.

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Frequent and regular physical exercise boosts the immune system, and helps prevent the "diseases of affluence" such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health, helps prevent depression, helps to promote or maintain positive self-esteem, and can even augment an individual's sex appeal or body image, which is also found to be linked with higher levels of self-esteem. Childhood obesity is a growing global concern and physical exercise may help decrease some of the effects of childhood and adult obesity. Health care providers often call exercise the "miracle" or "wonder" drug alluding to the wide variety of proven benefits that it provides.

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The beneficial effect of exercise on the cardiovascular system is well documented. There is a direct relation between physical inactivity and cardiovascular mortality, and physical inactivity is an independent risk factor for the development of coronary artery disease. There is a dose-response relation between the amount of exercise performed from approximately 700 to 2000 k cal of energy expenditure per week and all-cause mortality and cardiovascular disease mortality in middle-aged and elderly populations. The greatest potential for reduced mortality is in the sedentary who become moderately active. Most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity persons who modify their behavior after myocardial infarction to include regular exercise have improved rates of survival. Persons who remain sedentary have the highest risk for all-cause and cardiovascular disease mortality.

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Making Physical Activity A Part Of A Child's Life

Making Physical Activity A Part Of A Child's Life

             Many physical activities fall under more than one type of activity. This makes it possible for your child to do two or even three types of physical activity in one day. Talk with children about physical activity and make sure they understand that everyone needs physical activity. It is an important part of staying healthy, not only for their body, but also for their mind. It's easy to fit each type of activity into your child's schedule – all it takes is being familiar with the Guidelines and finding activities that your child enjoys.

Making Physical Activity A Part Of A Child's Life

Keep Your Child Active:

            As a parent, you can help shape your child's attitudes and behaviors toward physical activity, and knowing these guidelines is a great place to start. Throughout their lives, encourage young people to be physically active for one hour or more each day, with activities ranging from informal, active play to organized sports. Here are some ways you can do this:

1) Set a positive example by leading an active lifestyle yourself.

2) Make physical activity part of your family's daily routine by taking family walks or playing active games together.

3) Give your children equipment that encourages physical activity.

4) Take young people to places where they can be active, such as public parks, community baseball fields or basketball courts.

5) Be positive about the physical activities in which your child participates and encourage them to be interested in new activities.

6) Make physical activity fun.  Fun activities can be anything your child enjoys, either structured or non-structured. Activities can range from team sports or individual sports to recreational activities such as walking, running, skating, bicycling, swimming, playground activities or free-time play.

7) Instead of watching television after dinner, encourage your child to find fun activities to do on their own or with friends and family, such as walking, playing chase or riding bikes.

8) Be safe! Always provide protective equipment such as helmets, wrist pads or knee pads and ensure that activity is age-appropriate.

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Infant And Toddler Health

Preventing Falls For Babies And Toddlers

            Falls are the most common cause of accidents in every age group. As babies and children become more and more mobile, falls and bumps become more likely. Injuries to children often happen unexpectedly because grown-ups don't realize what children can do and how quickly they develop new skills. 

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The most useful thing you can do to try and keep your child safe is to keep an eye on the new skills she’s learning, and the new places she can reach and get to – and then adjust your environment accordingly. Understanding your child’s development will help you plan ahead for safety.

Fall Safety For Kids At Home

At home, fall safety for kids hinges on basic precautions. Follow these simple tips:

1) Beware of heights. Never leave a baby alone on a bed, changing table or piece of furniture. Use the safety strap on highchairs and other infant seats. Don't allow a young child to play alone on a fire escape, high porch or balcony. Safety netting also may help prevent falls.

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2) Keep stairs safe. Make sure stairs have handrails on both sides that go from the top step to the bottom step. Keep stairs clear of clutter and well lit.

3) Install safety gates. Block a toddler's access to stairs with safety gates. If you're putting a safety gate at the top of a staircase, attach it to the wall.

4) Keep windows locked and screens in place. A young child may squeeze through a window opened as little as 5 inches. Although all windows that open should have guards or screens, screens aren't strong enough to keep a child inside. Discourage play near windows and patio doors, which could lead to a fall through glass. Don't store or display anything a child could climb near a window.

5) Prevent access to extension cords and ladders. It's easy to trip on extension cords. Store ladders on their sides in a shed or garage.

6) Avoid baby walkers. A young child may trip over a baby walker, fall out of the walker or fall down the stairs while using a walker.

7) Use night lights. Consider using them in your child's bedroom, the bathroom and hallways to prevent falls at night.

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Encouraging Kids To Be Active

Encouraging Kids To Be Active

            Anyone who's seen kids on a playground knows that most are naturally physically active and love to move around. But what might not be apparent is that climbing to the top of a slide or swinging from the monkey bars can help lead kids to a lifetime of being active.

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As they get older, it can be a challenge for kids to get enough daily activity. Reasons include increasing demands of school, a feeling among some kids that they aren't good at sports, a lack of active role models, and busy working families.

And even if kids have the time and the desire to be active, parents may not feel comfortable letting them freely roam the neighborhood as kids once did. So their opportunities might be limited.

Tips For Encouraging Active Kids

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1) Be active yourself  and your child will follow your lead.

2) Offer positive feedback and support to encourage your child when an activity is proving a little difficult for him.

3) Spend active time with your child. Instead of being a couch potato or focusing too much on jobs that need to be done around the house, make some time to have fun playing Frisbee, walking and cycling with your child.

4) Encourage him to play outside and praise him when he does.

5) Encourage him to take up an organised sport or group lessons in swimming or dancing.

6) Get the family going: organise family activities such as camping, bush walking and outdoor games.

7) Involve your child in daily chores around the house, such as gardening, washing the car and cleaning. Not only do these activities keep everyone physically active, they help the house run smoothly.

Healthy, physically active kids also are more likely to be academically motivated, alert, and successful. And physical competence builds self-esteem at every age.

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Movement And Play For Babies

Movement And Play For Babies

         In her first 18 months, your baby will learn to lift her head, roll over, sit, crawl, stand and walk. Play is one of the best ways to get her moving. Getting your baby moving is good for his development, and so is play. So when you put play and movement together every day, you and your baby are off to a great start.

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Playing on the floor with you is a good way to get even a little baby moving. This kind of play helps your baby:

1) Develop posture, so she can learn to sit without support, and to lift her head when lying on her tummy

2) Practice basic skills that lay the foundations for more complex movements, such as reaching and grabbing

3) Build muscles that promote movements such as crawling, rolling, pulling to stand and walking.

Before about two months, your baby can't really control most of his movements, but he'll enjoy checking out things that catch his eye. After this, he'll start reaching and grabbing. Once he's rolling or crawling from about six months, you'll need to watch more closely, in case he heads for something dangerous.

The best toy for your baby is you. Playing and moving with your baby is a great way to bond. You can also give your little one lots of praise and encouragement as she goes from one amazing physical feat to the next.

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Activities For Younger Children

Activities For Younger Children

             Babies and Children are instinctively active. Daily movement helps to develop their senses and ability to move. When choosing physical activities for babies, toddlers and young children, focus on activities that are fun. All the activities children enjoy increase their ability to move with confidence and competence.

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Activities For Children 0-2 Years

            Babies (0-12 months) need plenty of opportunities for unrestricted movement. Choose or create a safe environment that encourages exploring and the development of skills such as reaching, rolling, sitting up, crawling, pulling up, cruising and walking.

Before Baby Can Walk 

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Even tiny babies like to stretch and play. A large blanket on the floor (or on the grass, if you're outside) can be a safe, clean and welcoming place for babies to practice lifting their heads or develop strong muscles during ‘tummy time’. It's also the perfect place to learn to roll, creep, crawl and sit. If you put a toy just out of reach, you'll encourage your baby make an extra effort that will help physical development.

Before putting baby on the floor, take a look for potential hazards down at baby level. Stay with your baby at all times to keep things safe.

When Baby Starts To Walk 

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Once your child is walking, there'll be no stopping for breath. You can support this new physical mastery by allowing children to be active rather than keeping them confined to strollers.

Provide toys and activities that encourage movement. For example, when you help your child climb a slide at the local playground, you’re building self-confidence and balance. You’re also paving the way for your child to climb stairs.

Playing with your child and giving praise as your child learns to run, hop, dance and throw will provide vital encouragement.

Activities For Children 2-5 Years

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Toddlers and Preschoolers need plenty of time to just run around and play – adventure playgrounds, parks and the beach are all great places for kids this age.

Here are some ways to keep physical activity fun:

1) Use a large, soft ball to start teaching the basics of throwing, catching and kicking a ball.

2) Chase bubbles.

3) Play different kinds of music to encourage creative dancing and a sense of rhythm.

4) Invent some silly walks and runs with your child, such as running like a monkey, hopping like a bunny, and flapping like a bird.

5) Encourage your child to ride bikes, scooters and tricycles, and play with push toys such as trucks, doll strollers and toy lawn mowers.

6) Play games that involve rolling, skipping, hopping and chasing.

7) Put the stroller away and walk to the library, park or shops.

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Why Is Physical Activity Important In Early Childhood

Why Is Physical Activity Important In Early Childhood 

             Physical Activity into young children's lives is essential for creating a foundation of movement and activity that they will carry with them throughout the rest of their lives. Physically active children learn habits in early childhood that greatly increase their chances of remaining physically active through their young adult and teenage years and into adulthood. Early childhood are ideally placed to foster the development of good physical activity habits early in life and to encourage families to engage in regular physical activity.

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Early childhood should offer a wide choice of play-based, physically active learning experiences that link to children's interests, abilities, identity and prior knowledge. Physical activity in childcare needs to be made up of both structured (i.e. intentionally taught) physical activity and unstructured, spontaneous activity. As active role models, educators can encourage children to participate in physical activity. 

Benefits Of Being Active For Young Children

The benefits of being active for young children include:

1) Promoting healthy growth and development

2) Helping to achieve and maintain a healthy weight

3) Building strong bones and muscles

4) Improving cardiovascular fitness

5) Improving balance, coordination and strength

6) Maintaining and developing flexibility

7) Improving posture

8) Assisting with the development of gross motor and fine motor skills

9) Providing the opportunity to develop fundamental movement skills

10) Helping to establish connections between different parts of the brain

11) Improving concentration and thinking skills

12) Improving confidence and self-esteem

13) Relieving stress and promoting relaxation

14) Providing opportunities to develop social skills and make friends

15) Improving sleep.

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Child Care

Child Care           

             Child Care is the caring for and supervision of a child or children, usually from newborn to age thirteen. Child care is the action or skill of looking after children by a day-care center, babysitter, or other providers. 

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Children's healthy development depends on safe and positive experiences when they are very young. If you work or go to school, you want to know that your child is in good hands while you are away. You may choose in-home care, where the caregiver comes to your home. Or your child might go to the caregiver's home. It is important to get to know your child's caregivers. They will be a big part of your child's life. The caregiver's training should involve

1) Knowledge of how young children learn and grow

2) Positive, consistent discipline

3) Knowledge of the signs that a child is sick

4) Cleanliness and safety practices to help keep kids from getting sick or hurt

5) Basic first aid

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Toddler Safety

Toddler Safety Is Very Important

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1) It is important for parents to recognize that the child can now walk, run, climb, jump, and explore. This new stage of movement makes child-proofing the home essential. Window guards, gates on stairways, cabinet locks, toilet seat locks, electric outlet covers, and other safety features are essential.

2) As during the infancy period, place the toddler in a safety restraint (toddler car seat) when riding in a car.

3) Do not leave a toddler unattended for even short periods of time. Remember, more accidents occur during the toddler years than at any other stage of childhood.

4) Introduce and strictly stick to rules about not playing in streets or crossing without an adult.

5) Falls are a major cause of injury. Keep gates or doors to stairways closed, and use guards for all windows above the ground floor. Do not leave chairs or ladders in areas that are likely to tempt the toddler into climbing up to explore new heights. Use corner guards on furniture in areas where the toddler is likely to walk, play, or run.

6) Childhood poisonings are a frequent source of illness and death during the toddler years. Keep all medications in a locked cabinet. Keep all toxic household products (polishes, acids, cleaning solutions, chlorine bleach, lighter fluid, insecticides, or poisons) in a locked cabinet or closet. Many household plants may cause illness if eaten. Toad stools and other garden plants may cause serious illness or death. Get a list of these common plants from your pediatrician.

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7) If a family member owns a firearm, make sure it is unloaded and locked up in a secure place.

8) Keep toddlers away from the kitchen with a safety gate, or place them in a playpen or high chair. This will eliminate the danger of burns from pulling hot foods off the stove or bumping into the hot oven door.

9) Toddlers love to play in water, but should never be allowed to do so alone. A toddler may drown even in shallow water in a bathtub. Parent-child swimming lessons can be another safe and enjoyable way for toddlers to play in water. Never leave a child unattended near a pool, open toilet, or bathtub. Toddlers cannot learn how to swim and cannot be independent near any body of water.

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How Toddlers Learn Through Physical Activity

How Toddlers Learn Through Physical Activity

             Toddlers are hard at work learning important physical skills as they gain muscle control, balance, and coordination. Each new skill lets them progress to the next one, building on a foundation that leads to more complicated physical tasks, such as jumping rope, kicking a ball on the run, or turning a cartwheel.

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Toddlers always want to do more, which can motivate them to keep trying until they acquire a new skill, no
matter what it takes. Take advantage of your toddler's natural desire to keep moving. Even at this early age, kids establish patterns of activity that carry through the rest of childhood. So an active toddler is likely to remain active later.

Developing Skills:

            Playing and learning are completely natural for toddlers, so mastering physical skills should be fun and games for them. Parents should give toddlers many opportunities to practice their developing skills while providing supervision so they stay safe while they learn.

When toddlers try out activities they can't quite do yet, they can get frustrated and angry. Breath-holding, crying, screaming, and temper tantrums may be daily occurrences. It is important for a child to learn from experiences and to be able to rely on consistent boundaries between acceptable and unacceptable behaviors.

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How To Raise Your Child Right

How To Raise Your Child Right

            As you parent your children, be aware that you are their teacher. Stay focused on teaching them the many life lessons they need to learn. Think of your home as a classroom for teaching your children. This will remind you that a great deal of learning and training takes place right in your own household. Keep in mind that your main mission is to raise children who someday will be able to successfully run their own lives. This thought helps you promote independence and resilience in them. 

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 Praise your children when they behave the way you want them to behave. Remember, there’s a positive side to discipline, and that it involves a lot of training and molding.  Be sure to make each child in your family an “only child” at least once a week. Children need private, one-on-one time with their parents. The parent who takes time for this experience will be rewarded with fun and more cooperation from all her children. 

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Let your child know how his behavior impacts the rest of the family. Doing this makes a child appreciate how he has helped or hindered a sibling, his parents or even himself. This is one important way children learn to behave appropriately and become mindful of others’ needs. Be aware that your behavior sets the standard for your children. By observing their parents, children learn how a man behaves, how a woman behaves and how married couples treat each another. 

Structure your home with rules, consequences, routines, traditions and expectations. Discipline at home helps children develop self-discipline. 

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Why Active Kids Are Happier Adults

Active Kids Are Happier Adults

             As kids grow older, it can be disheartening to see the fun of your child's bike-riding and ball-kicking being replaced by video gaming, watching TV or spending time alone in their room. Developmentally, kids over the age of 10 have a stronger desire for solitary activities but that doesn't mean that parents can't try to spend time with their kids, encouraging them into physical activity.

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Physical activities foster a healthy body and mind and importantly strengthen the relationship parents have with their children as they enter the teenage years.

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Exercise really promotes the growth of new brain cells and these brain cells grow in the areas that are very important for depressive illness.

Your role in your child’s life is just as significant and important as when they were younger. As at any point of developmental change, a child will look to their parents. The people with whom they have the strongest bond for help, inspiration and role modelling.

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Physical Activity For Children And Youth

Physical Activity For Children And Youth

            For children and young people, physical activity includes play, games, sports, transportation, chores, recreation, physical education, or planned exercise, in the context of family, school, and community activities. From birth through age 5, kid's bodies are growing every day, in every way. Being physically active improves children's overall health. When they exercise, kids just feel good.

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Physical activity helps children:

1) Stay at a healthy weight

2) Reduce their risk of feeling stressed or depressed and developing obesity-related illnesses (type 2 diabetes, high blood pressure, and unhealthy cholesterol levels)  

3) Build their strength, flexibility, and endurance

4) Enhance their motor skills, social skills, and brain development

5) Develop and maintain strong bones

6) Sleep better

7) Feel confident about themselves and their bodies as they grow

More and more evidence shows that children who are active tend to have fewer behavioral and disciplinary problems, do better in school, and have longer attention spans in class.

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Children and youth should be physically active every day as part of a healthy lifestyle. This helps them to build strong bones and strengthen muscles, maintain flexibility, achieve a healthy weight, improve fitness, improve self-esteem, meet new friends and increase relaxation.

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If you can make physical activity enjoyable and if you can be physically active with your child, you will increase the chance that physical activity will become part of your child's everyday life. 

Here are some ways to make physical activity a part of your child's day:

1) Plan family activities like hiking, cycling, playing ball, skating, throwing a frisbee and dancing.

2) Provide your child with opportunities to learn skills such as running, jumping, throwing, catching and kicking.

3) Balance your child's day with physical activities that are fun, informal and unstructured.

4) Encourage a wide range of activities in addition to organized sports such as planting a garden, playing chase, tobogganing, etc.

5) Help your child find a healthy balance between watching TV, surfing the Internet, and being active.

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Being Active Makes You Smarter

Being Active Makes You Smarter 

            The human body is designed for action: hinging and rotating joints that support movement in every direction; strong, elastic ligaments and tendons that encourage play while keeping bones and muscles in their proper place; skeletal muscles that facilitate every movement from explosive jumping to flowing Tai Chi; cardiac muscle that tirelessly pumps nourishment to every cell in the body. 

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Active bodies are at lower risk for heart disease, obesity, various cancers, diabetes and hypertension; and active people generally have more stamina, lower resting heart rates, more muscle tone and less body fat.

Brain booster: Stepping away from your desk may seem unthinkable on a busy work day, but an active break is one of the best ways to recharge your mental batteries. Your decision-making, productivity, and quick thinking are heightened after just 30 minutes of aerobic activity.

Stress buster: Everyone handles stress differently but the results are generally the same: irritability and deterioration of your health. A brisk walk or run takes you away from your stressors physically and mentally, giving you time to re-evaluate. And regular activity can help condition your body to handle stress by improving your self-perception and trait anxiety (how you react to stress), reducing your blood pressure and regulating your heart rate.

Pain reliever: Chronic lower back pain can leave you bedridden and inactive. Yet inactivity may make the situation worse. For some, training the core muscles can help stabilize the back and reduce back pain by improving strength and flexibility. Improving your conditioning is not limited to your back. Talk to your physician to learn if an activity program could help reduce or eliminate some chronic pain.

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Bring Your Life Into Balance

Bring Your Life Into Balance

            We are learning everyday about the ways in which we can maintain a healthy emotional state of mind.  It is integral to everything we do in life. The intent to empower you with the knowledge and support needed to take charge of your life and make healthy choices. 

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Stress, mood swings and life's daily challenges can knock your life out of balance leaving you feeling anxious, depressed, angry, and worried. If emotions are interfering with your career or personal relationships, use this toolkit to take control of your life. By learning skills that change your response to stressful experience, you can boost your emotional health and emotional intelligence.

Daily life can seem like a never-ending ride, leaving you feeling frustrated, anxious, depressed, and unfulfilled. But it doesn't have to be this way; you can get off the emotional rollercoaster. You can bring your life into balance by learning more about:

1) Stress and how to avoid becoming overwhelmed.

2) Why your emotions matter to you and to others.

3) What you can do to harness the energy of your emotions and make them work for you.

4) How you can become calm, energized, focused and more aware of yourself and others.

Like anything worthwhile, achieving the balance emotional awareness delivers will take practice. But no matter how long you've felt stressed, overwhelmed, or out-of-sync with yourself, other people, or your life.

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Physical Activity Prolongs Your Optimal Health

Physical Activity Prolongs Your Optimal Health

            Without regular physical activity, the body slowly loses its strength, stamina and ability to function well. And for each hour of regular exercise you get, you'll gain about two hours of additional life expectancy, even if you don't start until middle age.

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 Moderate exercise, such as brisk walking, for as little as 30 minutes a day has the proven health benefits listed above as well as:

1) Improves blood circulation, which reduces the risk of heart disease

2) Keeps weight under control

3) Helps in the battle to quit smoking

4) Improves blood cholesterol levels

5) Prevents and manages high blood pressure

6) Prevents bone loss

7) Boosts energy level

8) Helps manage stress

9) Releases tension

10) Promotes enthusiasm and optimism

11) Counters anxiety and depression

12) Helps you fall asleep faster and sleep more soundly

13) Improves self-image

14) Increases muscle strength, increasing the ability to do other physical activities

15) Provides a way to share an activity with family and friends

16) Reduces coronary heart disease in women by 30-40 percent

17) Reduces risk of stroke by 20 percent in moderately active people and by 27 percent in highly active ones

18) Establishes good heart-healthy habits in children and counters the conditions (obesity, high blood pressure, poor cholesterol levels, poor lifestyle habits, etc.) that lead to heart attack and stroke later in life

19) Helps delay or prevent chronic illnesses and diseases associated with aging and maintains quality of life and independence longer for seniors

 Once you get over the inertia and find creative ways to fit physical activity into your life, you'll agree that the effort to get moving is worth it.

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