Tag: exercise

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“We can reduce our risk of cardiovascular disease by 80%” Dr.Tamanna Singh @ClevelandClinic










Cleveland Clinic





@ClevelandClinic
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Can you prevent heart disease if it runs in your family? A sports cardiologist goes over how people with a family history of heart disease may be able to reduce their risk.
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Are your kids interested in sports or just want to feel stronger? @MayoClinic #physicalactivity

Are your kids interested in sports or just want to feel stronger? Strength training can be safe and beneficial for children when it is done the right way. Light weights, proper form and age appropriate guidance matter. Curious about when kids can start and how to keep it safe?

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Strength training: OK for kids?

Strength training offers kids many benefits, but there are important warnings to keep in mind. Here’s what you need to know about youth strength training.By Mayo Clinic Staff

Strength training for kids? Great idea! Done right, it offers many benefits to young athletes. Strength training is good even for kids who just want to look and feel better. In fact, strength training might put your child on a lifetime path to better health and fitness.

Strength training, not weightlifting

Don’t confuse strength training with weightlifting, bodybuilding or powerlifting. Trying to build big muscles can put too much strain on young muscles, tendons and areas of cartilage that haven’t yet turned to bone, called growth plates. Also, being more focused on lifting large amounts of weight than on form can make strength training riskier.

For kids, light weights and controlled movements are best. Using good form and being safe are most important.

Children can do many strength training exercises using their own body weight or resistance tubing. Free weights, machine weights and medicine balls are other options. But keep in mind that some equipment designed for adults might be too large for many children.

What can kids get out of strength training?

Done right, strength training can:

  • Increase children’s muscle strength.
  • Help protect children’s muscles and joints from sports injuries.
  • Help children do better in nearly any sport.
  • Teach children proper form.

Keep in mind that strength training isn’t only for athletes. Even for children who don’t want to play sports, strength training can:

  • Strengthen bones.
  • Help promote healthy blood pressure and cholesterol levels.
  • Help maintain a healthy weight.
  • Help kids feel good about themselves.
  • Increase physical activity overall.

When can a child begin strength training?

During childhood, being active improves kids’ body awareness and control and their balance. Strength training can become a part of a fitness plan as early as age 7 or 8.

Younger children who start sports activities such as baseball or soccer also might benefit from strength training. To strength train, children should be able to follow directions and practice proper form.

The Department of Health and Human Services says that school-age children should get 60 minutes or more of daily activity. As part of this activity, muscle- and bone-strengthening exercises are suggested at least three days a week.

For children who have an interest in strength training, remind them that strength training is meant to increase muscle strength and endurance. Increasing muscle size, also called bulking up, is something else.

You might also check with your child’s healthcare professional for the OK to begin a strength training program. Be sure to check with your child’s healthcare professional if your child has a known or suspected health problem, such as a heart condition, high blood pressure or seizures.

What’s the best way to start a strength training program for kids?

A child’s strength training program isn’t just a scaled-down version of an adult program. Here are some things you can do to help your child train safely:

  • Talk with a professional. Start with a coach or personal trainer who has worked with youth to strength train. The coach or trainer can create a safe strength training program that works based on your child’s age, size, skills and sports interests. Or enroll your child in a strength training class for kids.
  • Keep watch. Don’t let your child strength train alone. It’s important to have an adult who knows how to strength train oversee your child’s program.
  • Keep it fun. Help your child vary the routine to prevent boredom.

Urge your child to:

  • Warm up and cool down. Your child should begin each strength training session with 5 to 10 minutes of light aerobic activity. This could be walking, jogging in place or jumping rope. This warms the muscles and prepares them for harder activity. Each strength training session should be followed with 10 to 15 minutes of light aerobic activity and gentle stretching. This helps keep blood flowing to the muscles during recovery.
  • Keep it light. Kids can safely lift light adult-size weights. Children can try to do one or two sets of 8 to 12 repetitions with good form. If they can’t do 10 repetitions, the weight might be too heavy.
  • Focus on good form. Form and technique are more important than the amount of weight your child lifts. Children can increase the resistance or number of repetitions little by little as they build strength.
  • Rest between workouts. Make sure your child rests at least one full day between exercising each major muscle group. Major muscle groups are the legs, hips, back, abdomen, chest, shoulders and arms.

Results won’t come overnight. But in time, your child will have more muscle strength and be able to work the muscles harder

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Vitamin D is one of the most powerful nutrients for supporting the immune system @ClevelandClinic  🌞

Who doesn’t want a healthy immune system? (Raise your hand. No one?) But did you know the role your diet plays in keeping it in top shape to protect you from toxins and infections?
Sadly, too many of us don’t eat enough of the fresh fruits, vegetables and other foods we need to keep ourselves healthy year-round. Healthy foods provide many substances including vitamins and minerals to keep us strong and healthy. You can’t just eat an orange or grapefruit or pop a vitamin pill and expect one quick burst of vitamin C to prevent a cold and to boost your immune system.
“A truly healthy immune system depends on a balanced healthy diet over time,” says registered dietitian Maxine Smith. “It’s like training for a battle and preparing your body ahead of time so it can through a good punch when attacked by viruses, bacteria and toxins. Other lifestyle practices such as regular exercise and good sleep will better prepare you for the battle.” 
With some exceptions, it’s best to get your vitamins and minerals from your food rather than in pill form. Smith shares some tips for some of the top vitamins and minerals your immune system needs to perform:

1. Vitamin C
Vitamin C may help prevent infections or shorten their stay. Citrus fruits are a standout, but did you know there are other good sources? It’s true! Smith recommends the following:
Spinach.
Kale.
Bell peppers.
Brussels sprouts.
Strawberries.
Papaya. 
Fun fact: vitamin C is in so many foods that most people may not need to take supplements unless a doctor advises it. Consult with your doctor before taking any vitamin C supplements

2. Vitamin E
Like vitamin C, vitamin E can be a powerful antioxidant that helps your body fight off infection. This important vitamin — part of nearly 200 biochemical reactions in your body — is critical in how your immune system functions. To get your vitamin E, think high-fat plant foods such as:
Almonds.
Peanuts/peanut butter.
Sunflower seeds. 
Oils such as sunflower, safflower, and soybean oil.
Hazelnuts.

3. Vitamin A#

Vitamin A is an infection-fighter and comes in two forms: preformed such as in animal foods such as fish, meat and dairy or from plant carotenoids. Tuna is a great source of preformed vitamin A. When it comes to carotenoids, go colorful: 
Carrots.
Sweet potatoes.
Pumpkin.
Butternut squash.
Cantaloupe.
Dark green leafy vegetables.

4. Vitamin D
Known as the sunshine vitamin, it’s one of the most important and powerful nutrients for supporting the immune system. Food sources are limited but include:  
Salmon. 
Mackerel.
Tuna.
Sardines.
Vitamin D fortified like milk, orange juice and cereals. 
In general, it’s best to get most of your vitamins from food, but vitamin D may be the exception to that rule. Talk with your doctor to find out if you need a supplement. 

5. Folate/folic acid
Folate is the natural form and folic acid is the synthetic form, often added to foods because of its health benefits. To get more folate, add more beans and lentils to your plate on a regular basis, as well as leafy green vegetables. Avocado is another tasty source. You can also get folic acid in fortified foods (check the label first).
Enriched pasta.
Enriched bread.
Enriched rice.

6. Iron
Iron, which helps your body carry oxygen to cells, plays a part in many of the immune system processes. It comes in different forms. Your body can more easily absorb heme iron (aka iron from animal products), which is abundant in:
Red meat (limit to smaller amounts and less often).
Chicken.
Turkey.
Canned sardines.
Oysters.
Clams.
Mussels.
Canned light tuna.
If you’re a vegetarian, have no fear. You can still find iron in:
Beans.
Broccoli.
Kale.
Iron-fortified cereals.

7. Selenium
Selenium seems to have a powerful effect on the immune system being important for preventing infections. Animal foods are the best sources, with the exception of Brazil nuts, that offer a whopping greater than 100% daily value in one nut. However, too much can be a problem, so keep to no more than one to two of these in a day. Look for selenium in: 
Seafood (tuna, halibut, sardines).
Meat and liver.
Poultry.
Cottage cheese.

8. Zinc
Zinc is needed for the production of new immune system cells. It’s found primarily in animal foods but can be also found in some vegetarian food like.  
Oysters.
Crab.
Lean meats and poultry.
Baked beans.
Yogurt.
Chickpeas.
Choose frozen when you can’t get fresh
Depending on where you live and what time of year it is, you can’t always get your hands on high-quality fresh produce. Keep in mind that buying frozen is a good option and can be quite convenient in our time-crunched world. Frozen food can still boost your immune system. 
“Manufacturers freeze frozen fruits and veggies at ‘peak’ ripeness, which means they’ll pack a similar nutritional value as their fresh counterparts,” she says. “Just choose plain frozen foods rather than those with added sugars or sodium.”​


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.@bodhiblends hand made by Aisling @thefumbally #christmasmarket 🥰🧑‍🎄 Dublin

bodhiblends

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9 likes

  • 🔥 FUMBALLY CHRISTMAS MARKET 🔥

    It’s that time again folks, the holy grail of Christmas markets at  @thefumbally

    I cannot wait to be back again and immersed in the special atmosphere this market generates without fail every year. There’s something about the combination of team Fumbally, the mix of traders they select, and the friendly supportive souls this market draws in coming together that feels pretty magic.

    There are so many talented gorgeous artists and artisans to be found here and it’s a real treat to be part of this dreamy lineup that showcases a taste of the creativity and innovation knocking about this island. The best place to support small independent makers and have an all round beautiful time while you’re at it.

    Fri 5th: 12-7
    Sat 6th: 10-6
    Sun 7th: 10-6

    As always another whopper poster by the legend @kiki_na_art1w
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.@bodhiblends by Aisling @thefumbally #christmasmarket 🥰🧑‍🎄 Dublin

bodhiblends

•

9 likes

  • 🔥 FUMBALLY CHRISTMAS MARKET 🔥

    It’s that time again folks, the holy grail of Christmas markets at  @thefumbally

    I cannot wait to be back again and immersed in the special atmosphere this market generates without fail every year. There’s something about the combination of team Fumbally, the mix of traders they select, and the friendly supportive souls this market draws in coming together that feels pretty magic.

    There are so many talented gorgeous artists and artisans to be found here and it’s a real treat to be part of this dreamy lineup that showcases a taste of the creativity and innovation knocking about this island. The best place to support small independent makers and have an all round beautiful time while you’re at it.

    Fri 5th: 12-7
    Sat 6th: 10-6
    Sun 7th: 10-6

    As always another whopper poster by the legend @kiki_na_art1w
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Blackrock Health Womens Health Centre is officially open at 2-5 Warrington Place, Dublin 2!

Blackrock Health Womens Health Centre is officially open at 2-5 Warrington Place, Dublin 2!

From gynaecology to menopause, cardiology to pelvic health – we offer a wide range of services for every stage of your health journey.

Don’t delay your well-being and book your appointment today.

You can access our clinic directly through our website, or with a referral from your GP. Learn more about our patient-centred approach and book an appointment here: https://ow.ly/jGy850XsMvR

#WomensHealth#BlackrockHealth#NewClinic#BookToday#EmpowerWomen#PuttingWomenFirst

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Oneday there will be a gym in my practice with physical therapists and I will be prescribing exercise.@DrBrianHiggins

harvard strength trainingDr Nina Byrnes and Angela O’Donoghue liked

18 hours ago

One of my favourite things is to do some exercises with patients. Basic stuff for knee or shoulder pain but it is so rewarding to have something to offer other than tablets. Someday there will be a gym in my practice with physical therapists and I will be prescribing exercise.

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Biking is a good way to get your blood flowing..😍😃@ClevelandClinic #physicalactivity

Screenshot_2020-07-27 #biking hashtag on Instagram • Photos and Videos

Cleveland Clinic
@ClevelandClinic

 

You know exercise builds muscles, strengthens bones, keeps your heart healthy and your mind sharp. But it also does something that you might not think much about: It helps keep your immune system — your internal defenses against infection — in tip-top shape.

If you take time for some physical exertion each day, it helps get your body ready to attack bacteria, viruses and toxins that can sneak in and make you sick.

But how much exercise is effective? Do too little or too much, and it won’t have the best effect on your immune system.

Clinical immunologist  Leonard Calabrese, DO, answers common questions about how exercise can impact your immunity and how to use your workouts to shut out a world of would-be invaders.

Q: How does breaking a sweat boost immunity?

A: If you exercise moderately on a regular basis, it tunes up the immune system in many ways. It enhances your broad-based defenses against viral infections, such as those causing upper respiratory infections.

Working out regularly also reduces the risk of many chronic diseases such as cardiovascular, respiratory illnesses and metabolic diseases, such as type 2 diabetes.

Q: How much exercise do you need?

A: Fortunately, you don’t have to push yourself to the limit to rev up your immune system. In fact, your immune system needs less of a workout than you get with your average cardio routine.

Focus on getting 20-30 minutes of moderate exercise, five days a week, and your immune system will thank you.

Q: What types of exercise are most helpful?

A: Moderate exercises, including biking or walking briskly in your neighborhood, are good ways to get your blood flowing. Swimming is also a good option for non-weight-bearing exercise for your joints.

Also try mind-body exercises such as Tai-Chi, Qi Gong and yoga, which are all options that help keep your joints flexible. These exercises also reduce chronic stress, which in itself is a powerful immune booster. These exercises can also help alleviate osteoarthritis and fibromyalgia symptoms.

Q: Can too much exercise set your immune system back?

A: Yes, though, the level to which it can slow your system down is still up for debate.

Research shows that exercising for more than 1.5 hours without refueling your body or giving it enough time to recover suppresses your immune responses for up to a few days. During that time, your cortisol levels rise, your white blood cell count drops and you’re more likely to develop a respiratory infection.

This problem usually affects elite athletes, such as marathon runners, most.

On the flip side, staying sedentary also increases your risk of infection, inflammation and chronic disease.

Q: Can exercise make an illness worse?

A: Yes, it can. This is a complex issue, but I like to tell my patients to do a “neck check.” If your symptoms are mostly of a mild cold without fever or lower respiratory symptoms, such as a productive cough, wheezing or shortness of breath, mild exercise can actually reduce congestion and may make you feel better.

If your symptoms are primarily in your lungs or you have a significant fever its better to rest until things settle down. Regardless, good hydration is important.