Fitness

How to Make Exercise Fun for Kids

Kids are increasingly tech-savvy these days. Though technology has its many benefits, televisions, iPads and video games have made it even more difficult to motivate children to be active. Now, more than ever, parent’s need to ensure that their children stay on the move, learn about the importance of fitness and have fun along the way!

How can we help children get healthier? It’s all about making exercise fun for your kids and incorporating movement into your everyday life in fun and playful ways.

Here are some ways by which you can get your kid to stay on the move!

Spend time outside and activity will follow

Getting outside and connecting with nature is necessary and an easy way to build a healthy lifestyle. Let your kids play without an agenda. Stop by a park for 15-20 minutes on the way home from school or work, and let them just run around, make friends & play.

The family that exercises together stays together

Parents set the tone for mostly every part of their child’s life. Healthy habits are passed along from parents to children. Therefore, it is the responsibility of the adult to initiate an active lifestyle to make exercise fun for their children. Taking family walks together, riding bikes and playing at the pool are things that can be easily incorporated into your lifestyle.

Show your kids exercising is not something to dread

What do kids love the most? Games! If the weather is good or bad, there are always games that are active enough to do inside or out to get your kids off the couch and moving. Some active games include: Playing catch, balloon fights, hide and seek, flying kites, soccer or jumping on a trampoline.

Neighbourhood Fun

Encourage your children to play outdoors with kids who live nearby. Let your children and their friends run through in the park or play with a ball. The more friends they make, the more they will automatically want to get outside themselves.

Support them

Whatever physical activity your child chooses, be sure to encourage them. If they enjoy what they’re doing, they’ll do more of it

When your kids grow up learning that an active lifestyle is advantageous, they will automatically adapt healthy habits that will benefit the rest of their lives.

References-

https://www.thepragmaticparent.com/create-active-lifestyle-and-get-kids-to-exercise/

4 Yoga Tips for Women Over 60

If you’re over 60, the very thought of starting practicing yoga can seem a little daunting. You might be thinking… “There’s no chance that my knees can handle IT!” The most wonderful thing about yoga is that ANYONE of any age and experience level can do it. The key is to practice it on a regular basis.

If you’ve taken the plunge and decided to start practicing, kudos to you! You’re going to love the way you feel after you’ve been doing it for a while. Here are some tips to start your new yoga practice safely!

1. It’s How You Do It, Not How Much or How Often

The quality of time you spend on the mat is way more important than how much time or how long were you able to hold on to a pose. Try doing all kinds of poses you feel comfortable with at your own pace.

2.Find the right studio or teacher

Some yoga studios offer gentle yoga and classes for seniors. It might be helpful, though, to start with a class that’s geared towards senior citizens. It will take time for you to get comfortable and learn the basics of yoga. You could later move into a regular class after you get a hang of it.

3. Go easy on yourself

Give your body time to get comfortable with the basic poses and to build up strength in muscles you probably haven’t used in a long time.

4.Practice with a smile

It can be hard to learn something new, and most of the time when we are doing a new type of exercise, we strain, fuss, and groan. So, put a smile on your face because that is the right way.

If you enjoy yourself while you’re doing yoga, you’ll probably stick with it. Life is short, so find joy in everything you do, including yoga! Feel free to leave a comment below if you liked this article or if you have any more yoga tips to share for women over 60!

Guide to hydration during sports!

Proper hydration is necessary during your workout session. Learn how to drink enough before, during and after your workouts to give your best performance. #SliceOfHealth provides a guide on how you can stay hydrated while playing sports or during your workouts.

Pre-workout hydration

Make sure that your body is hydrated before you engage in any form of physical activity. This will help maintain the fluid levels in your body as you keep up with your activities.

During-workout hydration

A considerable amount of fluid from your body is lost during sports or workouts. Whenever you get short breaks when playing, take that opportunity to hydrate yourself. The intensity at which you lose body fluids most often depend on the intensity of your sport or exercise. Activities that exceed more than 40-60 minutes will need one to hydrate during the process.

Post-workout hydration

After a practice or a workout session, drink to quench your thirst and then drink some more. Drinking after intensive or a powerful workout is also essential for the body to recover as a lot of fluid is lost through sweating when working out.

Best Drinks for Hydration

There are a couple of fluid options you can try with water being the most popular fluid you will find. It is also advisable to drink fruit juices and milk, which are also useful when it comes to body hydration as they contain nutrients that are good for fitness. Drinks that contain caffeine can also be consumed.

Reference: https://www.active.com/nutrition/articles/how-to-hydrate-before-during-and-after-a-workout

Love your lower body workout!

Most of us have hang-ups about an area that we’d love to tone. Lower body seems to be a problem area for a lot of us. Try these simple workouts and experience a total lower body transformation.

Ice Skater

Targets: Abs, lower back, hips, butt, and outer thighs

Stand with feet a little less than shoulder-width apart, arms extended, holding the back of a chair for support.
Keeping abs engaged, bend left knee slightly while extending right leg to right side, toes pointing toward floor and rotated outward.

Lunge Hinge

Targets: Lower back, abs, hamstrings, and quads

Stand about 3 feet in front of a step, hold dumbbells with palms facing body.
Lunge back, placing right foot on step; bend both knees 90 degrees, Allign left knee with left ankle.
Stand up, squeezing glutes.

Butt Burner

Targets: Abs, glutes, and hamstrings

Begin on all fours, knees under hips and hands under shoulders, back straight, abs tight and head in line with spine.
Without arching back, raise right knee to right side. Extend leg straight back so toes are in line with hip.
Bend knee to bring heel toward butt; lower and repeat.
Do 16 reps; switch sides.

Bottom Line

Targets: Lower back, glutes, and inner thighs

Lie faceup on floor with hands at sides, palms down, knees bent and feet on floor.
Engaging abs, lift hips, keeping feet on floor (don’t overarch back).
At the top, bring knees out to sides as far as possible; return to center, lower, and repeat.
Do 12 to 15 reps.

References:

http://blog.anytimefitness.com/love-lower-body-workout/

Got 10 Minutes? 3 Fat-Blasting Bodyweight Workouts

You have got 10 minutes after all! We thought so.. Which is why we’ve put together three 10-minute fat blasting workouts that are simple. Choose one today, another tomorrow, and you’ve got an easy way to burn your calories.

Try these three 10 minute workouts:

1.Burpees

How to: Everyone’s new favourite exercise… burpees. Stay in a standing position (a). Squat down and put your hands on the floor, about shoulder-width apart (b). Keeping your hands there, jump your feet back to be at the push-up position (c). Next jump your feet back towards your hands (d). Reset your body into the squat position and jump straight up. Once you land, repeat.(e)

2.Bird Dog Crunches

How to: To begin this, keep your hands flat on the ground directly beneath your shoulders (a). While keeping a flat back, reach your right arm out while pushing your left leg back. Think of flexing your left glute and your right shoulder as you fully extend (b). Hold that position for a second before using your core to pull your leg and arm back into

your body so that your right elbow comes close to your left knee (c). Complete 10 reps and then switch sides.(d)

3.Rotational Push-Ups

How to: Start in the push-up-position. Hands should be about shoulder-width apart and make sure your body should be in a perfectly straight line (a). Perform a push-up (b). Then while keeping your feet in place, twist your torso to the right and lift your right arm straight above your body so your left and right arm are in a perfect line (c). Return to starting position. Repeat and alternate your left and right sides (d).

https://www.self.com/story/10-minute-total-body-workouts-for-busy-days

https://www.telegraph.co.uk/health-fitness/body/transform-body-10-minute-workout/

Tone your arms in 3 moves!

Flabby arms are familiarly known as bat wings which are a common problem area, especially in women since they store more fat in their upper arms compared to men. Arm flabbiness can be a result of natural changes due to ageing. The occurrence of hormonal imbalances in women could also be one of the possible reasons.

Slice Of Health gives you three simple workout moves that can be easily incorporated into your normal routine and believe us you will have picture-perfect arms in no time!

Dumbbell Floor Press with Glute Bridge

Target- Triceps, chest and shoulders

How to- Stand straight on the floor holding dumbbells in your hands. Begin with the weights fully extended above you, palms facing one another and Lower the weights towards your shoulders until your upper arms come in contact with the floor.

Bicep Curl with Static Hold

Target- Biceps, Forearms

How to- Stand up straight with a dumbbell in each hand at arm’s length, palms of your hands facing forward. Raise right dumbbell so that the elbow is flexed at a 90-degree angle. Then, curl left dumbbell to left shoulder.

Side Lying Triceps Push-Ups

Target- Triceps and Biceps

How to- Lie on your left side (on a rolled towel or a mat ) with your legs straight and feet flexed. Bring left hand to right shoulder, place right-hand flat on the floor in front of your left shoulder. Bend your elbows to 90-degrees. Push up to straighten your right elbow while keeping your core tight.

These exercises will help you sculpt your rock-star arms and shoulders in absolutely no time and improve your overall balance, stability, and body alignment.

https://dailyburn.com/life/fitness/how-to-get-toned-arms/

How Can Exercise Reduce The Risk of Heart Failure In Men?

If you want to live longer, exercising is a great way to improve your heart health. Regular, aerobic exercises are one of the best things you can do. Walking, biking and swimming are also the best workouts for your heart. Read this blog for tips that will help you enhance your cardiovascular health.

What type of exercises can I do for a healthy heart?

Any exercise that makes your heart beat a bit faster counts. Fortunately there are some exercises that can keep your arteries clear. We have listed down a few for you:

Walking- It is a great exercise for a healthy heart. It is enjoyable, safe, inexpensive, and easy- going to fit into anyone’s busy day.
Biking- The pedalling motion of the large muscles in your legs is a fantastic aerobic exercise for your heart. Either a road bike or a stationary bike will work for this exercise routine.
Swimming- Two and a half hours of swimming a week will give you all the heart health benefits you need. It can also be beneficial if you’re starting out to shed some kilos.
Tai Chi- Also known as ‘ moving meditation,’ Tai chi is an ancient Chinese form of exercise based on the martial arts. It uses slow rhythmic body movements combined with deep breathing and concentration.

How often and how long should I exercise?

It is recommended that one does at least 75 minutes of vigorous-intensity activity per week or at least 150 minutes of moderate-intensity activity per week.

Researchers found getting the recommended amount of exercise over a span of six years during your middle-age may cut the risk of heart failure.

How hard should I work out?

Consult with your doctor on the intensity of your exercise. It’s much better to start out easy and work up to more challenging workouts. You can discuss the best exercises for you and what your target heart rate should be during activity.

How can I find my ideal heart rate?

To get the heart health benefit from any exercise, aim to reach between 50 and 80 percent of your maximum heart rate. To find your maximum heart rate, subtract your age from 220.

If you have been sedentary for most of your life, beginning to workout to maintain your activity levels may lower your heart risk. Take care of yourself, get active and exercise safely.

References:

https://www.everydayhealth.com/heart-health-pictures/great-heart-friendly-exercises.aspx#08

Top 4 Fitness Myths — Debunked!

Have you ever seen someone at the gym doing the exact opposite of what you thought? Chances are, one of you is doing things wrong.

To help you, put you and your family on track to a healthier, safer, and more fun workout, read this blog to know what’s true and what’s not when it comes to fitness tips.

Myth #1: The best time to work out is in early morning.

Truth: The best time for a workout is when you are most comfortable. Choose a time that is convenient which also allows you to exercise most consistently. Ideally, you want to make physical fitness a regular habit, so if late-night workout to the gym is your thing, stick with it. If you prefer a morning run, do that instead.

Myth #2: Swimming is a great weight loss activity.

Truth: Swimming is a great exercise but unless you are swimming for hours a day, it may not be as effective in weight loss. Also, it may actually cause you to eat more than you normally would which will make it difficult for you to stick to your diet.

Myth #3: Exercise is the best way for weight loss

Truth: Weight loss almost always starts with significant changes made in your eating habits. In terms of weight loss, what you eat plays a much bigger role than exercise.

Myth 4: Weight training is only for men

Truth: Weight training is a great way to strengthen muscles, and has got nothing to do with gender. Also, studies suggest that hormone plays a role in determining the muscle strength.

References:

https://www.bodybuilding.com/content/11-popular-fitness-myths-debunked.html

http://www.iflscience.com/health-and-medicine/fitness-myths-that-are-doing-more-harm-than-good/

3 Exercises for grip building!

Remember how we used our fingers and hands in preventing injury the last time we fell down. Grip plays an important role in injury prevention and overall body development. Grip’s anatomy includes hands, thumbs, forearm, and wrist. We all exercise to keep our body fit, but do we exercise to build our grip?

Here are THREE exercises that will help you build your grip:

HYBRID HAMMER REVERSE CURL:

The hammer curl is very important for the improvement of the brachioradialis, a muscle in the lower arm. But the hybrid hammer reverse curl does just more than that, it not only helps you improve brachioradialis but it will also strengthen both your biceps and wrist extensor.

How to do it-

Lift your dumbbells like you usually do when doing your bicep exercises but this time bring them dumbbells closer to each other starting from waist to chest in an inverted- V shape and while doing this don’t forget to grip the dumbbells as hard as possible and do slow movements.

LOADED HANG ISO- HOLD:

The row and pull up enhance grip quality, however including an isometric hold toward the finish of a set will help you enhance your grip quality while saving your elbows and shoulders.

How to do it-

Control the lowering of your body in the last rep of the draw up bar and keep up the strain and the position at the shoulder while pressing the bar as hard as possible. Remain in that position battling the urge to go slack at the shoulders.

FARMER’S CARRIER:

On the off chance that you want to train your grip with continuous progress you should try the trap bar or farmer’s carry handles which can be stacked with weight plates as per your need and capability, these are the best for you.

How to do it-

Use a trap bar and get double your weight on the bar and try to do dead- weight lifts and walk a distance while holding the trap bar. Do a variety of sets and timings to improve your grip more.

The Remedy for Joint Inflammation in Runners

Running is a great way to stay fit, get a daily dose of energy, and mentally relax. However, running is a high impact sport for your ankles, knees and hips. This generally results in runners often experiencing pain in these joints.

As much as it is important to stay active, it is also important to make sure you are not damaging your body. So take a few days between workouts to recover whenever needed.

Here are a few remedies we recommend to help runners experiencing joint pain & inflammation.

Healthy Running Practices – It is important for runners to invest in a good pair of running shoes that are suited for their feet. Visit an athletic store, and request assistance to find yourself the perfect shoe which takes into consideration your size, pronation, and unique running needs.

Cold Therapy – Use ice packs or cold compresses to reduce inflammation around these joints. This is recommended soon after joint pain occurs, as the cold temperature causes blood vessels to shrink, reducing the amount of blood flow into the area.

Heat Therapy – This is a great follow-up treatment to cold therapy. Warm baths, hot towels, or heating pads will help soothe the pain and improve circulation. This helps reduce joint stiffness and allows harmful toxins to be flushed out of the area.

Medication – If the pain persists beyond this, contact your physician. They will generally recommend non-steroid anti-inflammatory drugs or over-the-counter painkillers to help you with the pain.

Rest – As much as possible, give your joints some rest. Make sure you stretch between your running routines. Avoid strenuous activities like running, squatting, or standing for long periods of time. Its ok to take a few days off from your regular routine. Instead, try exercising in a different form such as yoga or water aerobics to help stretch out your muscles and strengthen them.

If you try out these remedies and still experience pain, it is best to contact your doctor. Remember, people heal at different rates, so take it easy until you’re back to normal! After all, you want to make sure you don’t do any permanent damage to your joints.

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