Get Kids Moving With These 8 Exercise And Fitness Tips

Get Kids Moving With These 8 Exercise And Fitness Tips

These days our children don’t get nearly enough exercise. Instead they are tucked away in their rooms playing on all sorts of electronic gadgets. If you are a parent this can be very frustrating. Especially if you notice your child is starting to gain a lot of weight.

Most parents want to help but they really don’t know how. This is especially the case for parents who are not active themselves and so they don’t know where to begin. But, it is of utmost importance to make sure that kids get at least 60 minutes of physical activity daily and don’t assume that school PE and recess periods will take care of it.

Here are some of the best exercise and fitness tips to get kids moving.

Tip #1 – Make Exercise Fun & Easy

You have to remember these are children we are talking about. That means they aren’t going to be interested in some boot camp style workouts. They want something that’s fun and easy to do. When a child is engaging in an activity they want to feel competent and self-efficient. If they don’t feel they can do the exercise they will shut down. So choose an activity or exercise that doesn’t require too much thought. Something they can catch onto quickly.

Tip #2 – Take It Slow

Yes it is recommended children get at least 60 minutes of exercise a day. However, if your child is not used to being active there is no way they will make it through an hour fitness session the first time out. So take things slow. Start off with just 10 minutes of play a day. You can play hide and seek or throw a Frisbee around. Use a timer and when the time is up stop playing and go back inside. This does two very important things. Its shows children getting outside is fun and it also makes them want to do it again.

Tip #3 – Avoid Games Where Players Can Be Eliminated

This is especially important if you are dealing with a child who is overweight. You don’t want to play any games that will make it easy for the child to be eliminated. For an overweight child this type of game can have a negative impact on their self-esteem. Once the child is eliminated they will have to sit out for the rest of the game. That means they won’t get any exercise which in turn defeats the whole purpose in the first place. So avoid games like dodge ball.

Tip #4 – Consider Finding Your Child A Mentor

Sometimes a child might not respond to their parents. Especially if they are severely overweight. They will be reluctant to do anything that has to do with exercise. One way to combat this is find your child a mentor. Find someone they look up to and have a great deal of respect for. This could be a neighbor, a family friend or a fitness professional in your local area. Having a mentor is a great way to show your child exercising and staying healthy is a cool thing to do.

Tip #5 – Keep At It

If you child doesn’t respond to you the first few times that doesn’t mean you should give up. Keep at it. Be creative and try to find new, fun ways to approach the situation. It won’t be easy to get your child to start moving if it’s something they are not used to doing. But stick with and stay positive. Eventually your child will come around.

Tip #6 – Organized Sports

This is a great idea for both boys and girls and the YMCA and local little leagues are great places to start.
There are plenty of choices, including:
• Soccer
• Basketball
• Baseball
• Football
• Volleyball
• And others

Organized sports and teams have regular practices and games and so provide ample opportunity for kids to get the optimal amount of exercise. Plus, it’s a great family event for bonding and teaches kids to be part of a team. And, hey, you never know, you might just have another Coby Bryant or a Babe Ruth in your family.

Tip #7 – Outdoor Games

There are plenty of fun outdoor games in the toy sporting goods sections of department stores. Some of them facilitate creativity and imagination as well, and are games the whole family can participate in.

Tip #8 – Wii Fit

For kids that love video games and a Nintendo Wii, nothing is more fun than the Wii Fit, which is a specialty console for fitness games.

They are fun, and when you have the Wii Fit Board kids can follow along with the exercise on the screen and move, instead of just sitting in front of their console as in the typical gaming experience.


5 Fitness Tips For Seniors

 5 Fitness Tips for Seniors

You know you should exercise regularly, drink lots of water and eat nutritious foods.

Those are 3 smart fitness tips everyone should live by.

If you are a senior, the following tips provide even more support for a fit and healthy lifestyle.

1. It’s Never Too Late to Start

Don’t think that since you have lived a life of little exercise and physical activity, there is no need to start now. Just 15 minutes after you begin exercising, you benefit by the increased rate of healthy oxygen pumped throughout your body.

Make exercise a regular part of your daily and weekly activities, and your health can improve quickly.

2. Stop Comparing Yourself to Others

There are always going to be other people in better (and worse) shape than you.

Comparing your level of fitness to someone else is pointless. You are an incredibly unique individual.

What someone else can or cannot do has nothing to do with you. Continue to make strides with your physical fitness, keeping moving and active on a daily basis, and your efforts will pay off.

3. Don’t Underestimate Yourself

The last 20 or 30 years research continues to show that what we thought about the inevitability of aging is not entirely true. The things that you can accomplish, physically, spiritually, emotionally and mentally, are not limited by your age.

If you haven’t exercised in a while, start slow, but don’t underestimate what frequent physical activity, lots of rest, smart nutrition and hydration can accomplish in your life.

4. For Senior Citizens Who Used To Be Athletes – You Are Not That Young Anymore

You just learned that you may be able to do more physically than you ever thought possible as a senior citizen.

This mindset can lead to incredible health rewards. On the other side of that coin are those individuals who overestimate their physical ability as seniors.

If you used to be an athlete, or you were just very physically active as a youngster, don’t overestimate your strength and endurance. You can lead a wonderfully healthy life as a senior, but not if you injure yourself by overestimating your physical abilities.

5. Get Strength Training, Balance Exercises and Aerobics in Your Life

Balance exercises include yoga, Pilates and tai chi. Every year past 60, your chances of falling increase.

That’s why balance exercises are so important for seniors. However, as mentioned above, so is regular and moderately intense aerobic activity. Add strength training, like body weight training or lifting weights, and you have the perfect trifecta of senior exercising for a fit and healthy body – strength training, balance exercises and aerobics.


Better Heart Health With 6 Simple Tips

Better Heart Health With 6 Simple Tips

Better heart health does not happen over night or without some effort.

If you strive for better heart health, and we all should, there are some decisions you can make to get you started on the path to better heart health and decrease your risk of heart attacks, strokes and peripheral vascular disease.






The following are 6 tips you can do today to boost your heart health, so you don’t fall victim to heart attacks, strokes, or peripheral vascular disease:

Coronary Artery Disease







1. Look through your pantry.

There are things you can eat that will increase your risk for heart disease, just as there are things you can eat that will reduce your risk of heart disease.

Check your pantry for foods that are high in cholesterol, such as meats, high fat dairy products, and certain processed foods.

Heart Healthy Diet

Processed foods are also high in bad fats, such as trans fats, although the US government has made progress in reducing trans fats in the foods you purchase. Look for foods that are high in dietary sugar and replace them with low sugar foods and foods that contain no sugar.

Instead of red meat, you can choose fatty fish, which are high in omega 3 fatty acids, which are considered heart healthy.

Instead of cakes and cookies, you can satisfy your sweet tooth with whole fruits, which are high in dietary fiber and antioxidants, which have health benefits you can’t get through eating low fiber, high sugar foods.

2. Start an exercise program.

This means getting off the couch and getting out there to do some form of aerobic exercise. Aerobic exercise is particularly good at increasing your heart rate, increasing your respiratory rate, and lowering your blood pressure.

You should aim to exercise in an aerobic exercise about 30 minutes per day on most days of the week.

Tools For Better Heart Health

Aerobic exercises you can do include brisk walking, running, jogging, using a stair-stepper, bicycling, and swimming. Swimming is especially good for people who want to exercise but cannot tolerate the wear and tear on the joints.

You should also consider doing some kind of weight training about two days per week.

Weight training tones muscles and increases your basal metabolic rate so that you can burn calories more effectively, even without exercising.

You should make exercise a family affair so you can do things as a group and reduce all of your family’s risks of heart disease.

3. Schedule a blood sugar screening.

You can reduce your risk of heart disease by having your blood sugar checked for the presence of diabetes or pre-diabetes.

Monitoring Blood Glucose

Both conditions can be detected by doing a fasting blood test. Values of blood glucose that are between 100 and 125 on a fasting basis mean you have pre-diabetes and should follow your blood sugars more closely so you don’t develop diabetes mellitus.

Fasting blood sugars of 125 or more mean you have diabetes and must do things like lower your blood glucose levels such as eat a low sugar diet, exercise, and take medications to reduce your blood sugar. Diabetes is a risk factor for heart disease but it is a risk factor you can reverse if you follow your doctor’s instructions.

4. Schedule a sleep study.

If you are told that you snore, you may be suffering from sleep apnea, which is a known risk factor for heart disease. When you have sleep apnea, you stop breathing during your sleep and wake up suddenly, gasping for air even though you don’t remember it in the morning.

Sleep apnea will raise your blood pressure during the day, not to mention that it makes you tired during the daytime.

If you are effectively diagnosed with sleep apnea and undergo treatment (which can mean using continuous positive airway pressure or CPAP, or make steps to reduce your weight), you can lessen your risk for heart disease and can have a better quality of life.

5. Reduce your stress level.

Stress will raise your blood pressure and your heart rate, both things that cause you to have an increased risk of stress on your heart.

You can reduce stress by avoiding those things that cause you to be stressed and can learn the art of several stress-reducing practices, including meditation, yoga, tai chi, and qi dong.

Stress Management for Better Health Health

Some of these practices have more benefit to your body besides reducing stress, such as increasing flexibility, strength, and balance.



6. Schedule a cholesterol check.

Cholesterol in your bloodstream can cause a buildup of cholesterol-containing plaques that increase the risk of blood clots that can cause various types of heart disease.

Managing Cholesterol

Know what your cholesterol should be and how to manage it.

Your cholesterol test (Lipid profile) should reveal your total cholesterol, HDL cholesterol, LDL cholesterol and triglycerides. Your goal for total cholesterol should be less than 200.



You can lower your cholesterol by eating foods low in cholesterol and saturated fats, or by taking medication that will lower your cholesterol level.

Your total cholesterol is made up of the HDL (high density lipoprotein) and the higher the better. An HDL less than 35 is a risk factor for developing heart disease (coronary atherosclerosis). Aerobic acitivity, proper dieting, and medication will increase your HDL.

Your LDL (Low density lipoprotein) is responsible for the development of hardening of the arteries. Over time the recommended levels have changed. If you have no risk factors for heart disease your goal should be to get your LDL less than 130. If you have 2 risk factors the goal should be less than 100. If you have diagnosed coronary artery disease your goal should be to get the LDL cholesterol less than 70. Obtaining this level usually will require medication such as the statin drugs.

Triglycerides also are part of the lipid profile and your goal should be less than 150. Some people genetically have elevated triglycerides even if they do not suffer from obesity and diabetes. Exercise, weight loss, and dietary changes will help improve your triglyceride level. Watch your intake of fatty foods, red meats and dairy products.

Now you have 6 tips for better heart health to take action on that will lower your risk of developing heart disease and the long term complications.