When most adults think about exercise, they imagine working out in the gym, running on a treadmill, or lifting weights. But for kids, exercise means playing and being physically active. Kids exercise when they have gym class at school, during recess, at dance class or soccer practice, while riding bikes, or when playing tag. Everyone can benefit from regular exercise. Besides enjoying the health benefits of regular exercise, fit kids sleep better. They’re also better able to handle physical and emotional challenges — from running to catch a bus to studying for a test. Parents should encourage their kids to do a variety of activities so that they can work on all three elements. During aerobic exercise, large muscles are moving, the heart beats faster, and a person breathes harder. Aerobic activity strengthens the heart and improves the body’s ability to deliver oxygen to all its cells. Aerobic exercise can be fun for both adults and kids. Improving strength doesn’t have to mean lifting weights. Instead, kids can do push-ups, stomach crunches, pull-ups, and other exercises to help tone and strengthen muscles. They also improve their strength when they climb, do a handstand, or wrestle.
Stretching exercises help improve flexibility, allowing muscles and joints to bend and move easily through their full range of motion. Kids get chances every day to stretch when they reach for a toy, practice a split, or do a cartwheel. Kids and teens are sitting around a lot more than they used to. They spend hours every day in front of a screen (TVs, smartphones, tablets, and other devices) looking at a variety of media (TV shows, videos, movies, games). Too much screen time and not enough physical activity add to the problem of childhood obesity. One of the best ways to get kids to be more active is to limit the amount of time spent in sedentary activities, especially watching TV or other screens. Put limits on the time spent using media, which includes TV, social media, and video games. Media should not take the place of getting enough sleep and being active.
Limit screen time to 1 hour a day or less for children 2 to 5 years old. Discourage any screen time, except video-chatting, for kids younger than 18 months. Choose high-quality programming and watch it with your kids to help them understand what they’re seeing. Keep TVs, computers, and video games out of children’s bedrooms. Turn off screens during mealtimes. How Much Exercise Is Enough? Parents should make sure that their kids get enough exercise. So, how much is enough? Kids and teens should get 60 minutes or more of moderate to vigorous physical activity daily. Toddlers and preschool children should play actively several times a day. Toddlers should get at least 60 minutes active play every day and preschoolers should have at least 120 minutes active play every day. This time should include planned, adult-led physical activity and unstructured active free play. Young children should not be inactive for long periods of time — no more than 1 hour unless they’re sleeping. And school-age children should not be inactive for periods longer than 2 hours. Combining regular physical activity with a healthy diet is the key to a healthy lifestyle. Help your kids do in a variety of age-appropriate activities. Set a regular schedule for physical activity. Make being active a part of daily life, like taking the stairs instead of the elevator. Embrace a healthier lifestyle yourself, so you’ll be a positive role model for your family. Be active together as a family. Keep it fun, so your kids will come back for more.
While the greater part of your health and wellness diet should be fresh fruits and vegetables, whole grains and high quality protein, you should not deny yourself things you truly enjoy. Having an occasional small bag of chips or a cookie is not going to destroy your weight loss plan or your health. Commit yourself to making truly healthful choices 95% of the time, and allow yourself to have some of your favorite foods occasionally. What you will find over time is that your body will make a shift to enjoying healthful choices more, and you won’t need to worry about overindulging in non-healthful choices. When you decide you are ready to make nutrition and lifestyle changes that will help you attain and maintain your ideal weight and wellness, take a tour of your kitchen. If you have a lot of junk food, it would be a good idea to get rid of it. Once it is gone, set yourself the goal of not replacing it. Be sure that your kitchen is filled with healthful nutritious choices. Have your occasional chips and soda when you are out at a movie, on a picnic or visiting with your family. Making the nutrition and lifestyle changes you need to be slim, healthy and strong is a doable, attainable lifelong goal. By setting up your home and your lifestyle in such a way that it is easy and enjoyable for you to make solid, healthful choices on a regular basis, you are paving the way to lasting fitness. Dr. Gladys Alvarez has 35 years of research in nutrition and weight reduction. She is now able to present you with her advanced dieting methods, and fat burning techniques.
- 1/4 cup water
- Obesity or being overweight
- Reward children with praise, not food
- Will I gain weight when I stop taking it
- Should I increase my intake of certain vitamins or supplements
- Breathe and Be Still
- Take “active” vacations—go hiking or ride bicycles
- Chronic redness of the eyes
There are so many moments in a relationship that can appear to be sweet and caring, on the surface. But if your partner’s love for you is unhealthy, they might go overboard in certain areas. And eventually, it could even create a situation that ends up being toxic. Jonathan Bennett, relationship and dating expert at Double Trust Dating, tells Bustle. In other words, your partner could be doing things — potentially without even realizing it — that are dragging the relationship down. This might show up in the form of controlling habits, as well as ones that lean more towards codependency. Of course, “it’s possible to salvage a relationship with unhealthy love,” Bennett says. If you notice any of the habits listed below, take that as your cue to reassess the relationship, and talk with your partner about areas where you can both improve. If your partner is willing to work on the unhealthy habits they’re bringing to the table, and you both do your part to be honest and talk it out, it may be possible to show your love in healthier ways. Laura F. Dabney, MD, a Virginia-based psychiatrist and relationship therapist, tells Bustle.
And that’s something you’ll want to talk about ASAP. While it’s fine to consult each other and ask opinions, small decisions like these don’t need to be discussed, and shouldn’t be a part of your convos. If you’re away from your phone for an hour and come back to a million missed calls and texts, take note. This type of behavior is controlling, and may even be a warning sign of an emotionally abusive relationship. You can try to turn it around by setting boundaries around calls and texts, and agreeing on the amount of communicating you’d both like to do throughout the day. If it’s just a bad habit, your partner may be able to understand and make a few changes. But if it is pointing toward greater abusive behavior, it may be time to find help in exiting the relationship. While you’ll definitely want to stand up for each other and have each other’s backs, it’s so easy to go overboard in this area and cross over into unhealthy territory.