Health Marine

Archive for December, 2011

When most of us think about exercises we think about a gym or a fitness center with all the mechanical exercise equipment which are enough to give us strong muscles and a good shape. However, kids don’t require gyms. Their playing time is their exercise and in this little playing time that they have they learn, have fun and also exercise. Unfortunately most kids ignore the benefits of outdoor activities and prefer to stay at home and watch cartoons. If the idiot box wasn’t enough, another brilliant device which are called video games were introduced and this added to the misery of the parents. Hey, don’t get me wrong I have nothing against Microsoft or Sony. It’s just that children ignore their playing time and play virtual games which is considered unhealthy. In this article we talk about fitness activities for kids, which has fun, frolic and will also make our kids strong and creative.

Health and Fitness Activities for Kids

One of the most necessary things a kid needs to do is to be active and remain healthy. However, most kids avoid outdoor games as they don’t feel any fun in it. Well here are some fun exercises for kids, that make working out so much fun that your child won’t even realize that he’s actually exercising.

Cycling
Every kid loves going for fun rides on his/her bicycle. Actually bike riding can be a fun activity for the entire family. Parents should make sure that their kids ride their bikes on sidewalks until your sure that they have good riding skills. Make sure you educate them about traffic rules and helmets should be compulsory.

Skipping
The one exercise which makes you rise above ground and also tones your legs is skipping or jump rope. It’s still one of the most favorite sports on playgrounds. Whether alone or with a group of friends jumping rope challenges makes you agile and coordinated.

Swimming
Nothing can compare with the fun of splashing water on your friends. Swimming offers you a true body workout. Go to any doctor or pediatrician, they say that swimming is one of the best physical fitness activities for kids.

Soccer
Football is a game which involves both agility and teamwork and is one of the most popular sports in the US. One of the fun group games for kids, football also helps your child to be a team player, a skill which is very essential in adult life. Before playing make sure your kids are wearing the proper gear such as shin guards. Always wear shoes with cleats to ensure that you don’t slip while playing.

Path of Paper
Sometimes when the weather is not favorable it’s always better to stay inside so that you don’t catch a cold. So let’s play one of the best indoor fitness activities for kids. Place around 15 paper towel squares in a line on the floor. Instruct your kid to jump from square to square, to make it more fun even you can join in. Separate squares further to make this sport more challenging and encourage your child to jump on each square. Try jumping with one foot.

Dancing
One of the best outdoor fitness activities for kids, dancing is one exercise where you have exercise and fun with music. Whether your kids like hip hop or freestyle, encourage them to dance and explore their talent. If your kid is shy, buy him/her various dancing DVDs where they teach various types of dance moves or enroll them in a dance class where they learn how to be better and fast. Truly dancing is one of the best recreational activities for kids.

So these were some of the most recommended fitness activities for kids. In today’s world having a healthy body and mind are the two most important things. Parents should make sure that their kids get a proper warm up before jumping to any one of the above mentioned exercises.

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The further along you are in years, the more vital it is to exercise. Exercising even moderately will help in reversing the effects of aging, as long as you are consistent about it. It is not merely about living longer, but about having a better quality of life, both today and tomorrow. By getting healthier and fitter, you will be able to continue doing the things that you have always found enjoyable, with less pains and aches, despite even being afflicted by arthritis.

A sedentary lifestyle is the only thing you need to avoid like the plague. You can take up almost any kind of physical activity to get started, although it must be reiterated that moderation is the keyword, especially when you begin on the exercise program, or have some sort of debilitating ailment. What is the best type of exercise? Anything that you will be motivated to do regularly. The important thing is that the sooner you begin, the more benefits you will be able to derive from it. Although one cannot guarantee anything about life, but the odds are that you have fewer chances of being consigned to a nursing home for age-related factors if you begin exercising today.

Bear in mind, it is never too late to begin exercising. According to research conducted on elderly residents of a nursing home, it was found that people even in their 80s and 90s improved their muscular strength and balance dramatically after merely eight weeks of working out with weights.

In order to get the most beneficial results, you need to combine flexibility and strength exercises along with aerobics. The key elements that exercise will help in improving are both physical and mental. Your mental acuity will be improved because exercise increases the flow of oxygen-rich blood to your brain, and physically, it will increase your flexibility, strength and endurance. Here are the main types of exercises that you need to incorporate in your life:

Endurance Exercises: Endurance or aerobic exercises include walking (with the goal of being able to cover a mile in around 17 minutes), running, jogging, cycling, hiking, dancing, swimming, lawn mowing, gardening, tennis, golf (as long as you walk and not use the cart), and workouts on treadmills, climbers and stationary bikes. The duration of each session should be 30 minutes, and the minimum frequency, about three times in a week.

Strength Training Exercises: The examples of strength training exercises are lifting weights (take professional advice about the amount of weight to lift and the number of repetitions, when starting out), calisthenics (abdominal crunches, push-ups, etc.), and resistance exercises using bands and tubes. Strength training exercises should be done on the days when you do not do aerobics. You can do 8-10 types of exercises each workout session, which should be about 30 minutes in duration, and give yourself rest for at least 48 hours between each session.

Stretching Exercises: Flexibility and stretching exercises should be done for about 10 minutes, ideally after every workout session, but you can do them every alternate day if you wish. Stretch each of your main groups of muscles, such as legs, arms, shoulders, trunk and back, each stretch lasting for about 30 seconds, with 3-4 repetitions for each group of muscles. It is important not to bounce or stretch to the point of feeling pain. Yoga has many excellent stretching exercises which are designed to improve the flexibility of your muscles and joints. Yoga also has a number of exercises that will improve your balance.

Physical activity can help you to improve your health and fitness tremendously. All you need to do is invest a minimum of 30 minutes of your time each day to exercising to prevent a wide variety of diseases and prolong your span of life. So go ahead, transform yourself from being a couch potato to an exercise aficionado, and reduce your risk of getting cardiovascular diseases, stroke, hypertension, and cancer, while you get fitter and stronger. By taking control of your health and fitness today, you will reap the benefits tomorrow.

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Fitness – The Importance Of Exercise For Women After Surgery

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Some form of exercise following surgery may well be recommended by your doctor as part of a physical therapy program or, alternatively, may simply be something that you decide to do to get yourself back into your pre-operative routine. Whatever the reason, exercise can help you to strengthen your muscles and stabilize your joints, giving you back your flexibility and balance and keeping your cardiovascular and other body systems functioning properly.

Just when you can begin to exercise and what sort of exercise you can do will depend upon the type of treatment you have had and most doctors will recommend anywhere from a week to perhaps two or three months of recuperation before even attempting regular routines.

Most women will want to do some sort of toning exercises and will also probably want to achieve a little bit of weight loss. One unfortunate side-effect of many forms of surgery is that both your metabolic rate and activity levels drop and this often leads to weight gain and, dare I say it, flabbiness.

Two things to remember before any exercise program following surgery.

First, make sure that you keep yourself well hydrated. No matter what type of exercise you do water is essential to keep your endocrine system functioning properly and to help the process that keeps your joints lubricated.

Second, don’t try to rush tings but take it slowly and return your body to its pre-operative level gradually.

Here are some specific exercises to try for two different types of surgery. Before trying them though remember that no two surgeries are the same and that no two people will react to surgery in the same way, so consult your doctor before trying any exercise program.

Breast Surgery

Although you’ll still be experiencing some discomfort a week or so after surgery, some simple arm exercises, carried out while breathing deeply but normally, will help your recovery.

For the first couple of weeks after you start exercising try this exercise two or three times each day.

Start by lifting the arm on the operative side and simulate the act of eating and then hair brushing. Do a few repetitions raising your hand first to about the height of your mouth and then slowly bringing it up and back as if you were brushing your hair. After a few repetitions of this sit comfortably with this same arm raised above the level of your heart for about an hour, perhaps while you’re watching television or listening to the radio. At the same time slowly open and close your hand and, as the discomfort lessens, begin to use a ball (a tennis ball is an ideal size) and gently squeeze and release the ball while your arm is elevated. This will help to reduce swelling in your arm and will also help circulation within the arm and tone up your muscles. As an alternative to clenching your fist, try bending and straightening your elbow.

After a couple of weeks you should feel fit enough to move on to the following exercise.

Take hold of a broom handle (without the broom head), or something similar, in both hands and hold it with your arms outstretched and your palms facing up. Slowly lift the broom handle above the head and hold it there for a few seconds before lowering it to waist height. Do several repetitions of this exercise for as long as you feel comfortable two or three times each day.

Hysterectomy

These exercises are designed to your abdominal, pelvic, and back muscles.

Lie on the floor with your hands behind your head and your knees bent. Slowly press the small of your back gently onto the floor and then gradually increase the pressure. Do several repetitions of this exercise but, if it becomes painful, try pressing less hard onto the floor or stop altogether and try again later.

Next, raise your head and shoulders slightly off the floor (without moving your head forward so that chin moves towards your chest) and pay particular attention to the contraction of your abdominal muscles. Then slowly lower the head and shoulders back to the floor. Repeat this several times.

Now, lift your hips and hold this position for a few seconds before lowering them. Try to do this about ten times.

Okay so far? Let’s keep going then. Roll over onto your knees, making sure you’re on a soft carpeted floor are have something under your knees to protect them. Slowly raise your right arm and your left leg and hold this position for a second or two before returning them to the ground. Now repeat this using your left arm and your right leg. Once and, try to repeat this exercise about ten times.

In all cases, take things slowly and if exercising is at all painful then stop immediately and take a good break before trying again. Mild discomfort is fine and indeed is to be expected when you start to exercise but pain is your body’s way of telling you that you’re trying to do too much too soon.

In today’s world it is more important than ever that we take care of our health and that means taking at least some moderate exercise. So, if your looking for fitness made simple and information on any aspect of fitness such as health related fitness then please visit Lifetime-Fitness-Made-Simple.com today.

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