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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?
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
“We can reduce our risk of cardiovascular disease by 80%” Dr.Tamanna Singh @ClevelandClinic
Cleveland Clinic
@ClevelandClinic
·
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.
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?
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
Vitamin D is one of the most powerful nutrients for supporting the immune system @ClevelandClinic 🌞
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.”
.@bodhiblends hand made by Aisling @thefumbally #christmasmarket 🥰🧑🎄 Dublin
•
- 🔥 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
.@bodhiblends by Aisling @thefumbally #christmasmarket 🥰🧑🎄 Dublin
•
- 🔥 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
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
Recipe: Peruvian Blue Potato Salad @ClevelandClinic
Peru has been cultivating potatoes for more than 6,000 years in the high Andean slopes near Lake Titicaca.
A stroll through the public markets reveals a startling number of sizes, shapes and colors — including the famous Peruvian blue potatoes with their purplish-blue skin and flesh.
It’s fun to use these blue potatoes, but if your market doesn’t carry them or if you prefer other potatoes, you can always use small red or white potatoes.
Ingredients
Kosher salt
1 1/4 pounds small Peruvian blue potatoes
1/4 cup minced red onions
1 red bell pepper, seeded and diced
1 yellow bell pepper, seeded and diced
1 large tomato, seeded and chopped
1 jalepeño, seeded and minced
3 tablespoons red wine vinegar
3 tablespoons extra virgin olive oil
1 teaspoon sugar substitute
2 hard-boiled egg whites, chopped
2 tablespoons chopped fresh oregano
1/2 cup crumbled reduced-fat feta cheese
2 tablespoons sliced black olives, optional
Directions
- Bring a pot of lightly salted water to a boil. Simmer the potatoes until cooked through, 15 to 20 minutes, depending on size. Drain and cool. Quarter or slice into bite-sized pieces and place in a bowl.
- Combine the potatoes and the onion, bell peppers, tomato, jalepeño, vinegar, oil, 1/4 teaspoon salt (if using), sugar substitute, egg whites, oregano and cheese. Refrigerate until ready to serve. Garnish with olives, if using.
Nutritional information (per serving)
Makes 8 servings
Calories: 200 calories (31% from fat)
Total fat: 7 g
Saturated fat: 1.5 g
Protein: 7 g
Carbohydrate: 31 g
Dietary fiber: 2 g
Cholesterol: 5 mg
Sodium: 95 mg
Potassium: 109 mg
Source: Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook (© 2007 Broadway Books).
Make coffee part of your morning routine.@HarvardHealth
Coffee may help your skin stay healthy
By Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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Here’s a medical news story that combines a common habit (drinking coffee) with a common skin condition (rosacea) — and it even has a happy ending.
What is rosacea?
Rosacea is probably something you’ve seen plenty of times and didn’t know what it was — or perhaps you have it yourself. It’s that pink or red discoloration on the cheeks some people have, especially fair-haired women. Sometimes there are small bumps that may look a bit like acne. If you look closely (after asking nicely for permission, of course), you’ll see tiny blood vessels just under the surface of the skin. In more severe cases it may involve the chin, forehead, nose, ears, and other skin surfaces. It may affect the eyes, eyelids, and cause thickening of the skin over the nose.
We don’t know what causes rosacea. However, there are theories that it may be, at least in part, a genetic condition, as it can run in families. Because the immune system seems to be involved in the inflammation of rosacea, and because other autoimmune conditions (such as type 1 diabetes and multiple sclerosis) may accompany rosacea, abnormal immune function may play a role. Medications (such as topical anti-inflammatory drugs) and antibiotics can reduce redness and inflammation but there is no cure. Many people seem to be able to reduce signs of rosacea by modifying their diet to avoid foods that trigger it.
Rosacea affects more than 14 million people in the US, including some celebrities, such as Bill Clinton and the late Diana, Princess of Wales. And while it’s not dangerous, it can have a significant cosmetic impact. Caffeine, sun exposure, spicy foods, and hormonal factors are thought to be able to trigger rosacea’s development or make it worse once present. Yet, a new study challenges the connection between caffeine and rosacea.
More coffee, less rosacea?
A recent study analyzed health data from surveys provided to nearly 83,000 women over more than a decade and found that:
- Those drinking four or more cups of coffee per day were significantly less likely to report a diagnosis of rosacea than those who drank little or no coffee.
- Those drinking less than four cups of coffee each day were also less likely to have rosacea, though the protective effect was smaller.
- Consumption of decaffeinated coffee was not linked to a lower incidence of rosacea.
- Caffeine intake from other foods or beverages (such as chocolate or tea) had no impact on the likelihood of developing rosacea.
Why is this important?
These results of this study are more than just interesting observations. If other research can confirm the findings, it could lead to a better understanding of why rosacea develops in some people and not in others. Because inflammation driven by the immune system is thought to play an important role in rosacea, insights into the development of this disease could extend to advances in other autoimmune disorders. Finally, many people with rosacea (or a family history of the disease) who like coffee may avoid it because of the widespread notion that coffee will make it worse. The findings of this study suggest that’s not true.
There are always caveats
As with all research of this type, there are limitations to consider. For example, this study
- only included women, most of whom were white — we’ll need additional studies of men and other ethnic groups to know if the findings extend widely.
- relied on health surveys and study participants’ memories regarding past diagnoses and diet; such survey data may not always be accurate.
- found a link between higher coffee consumption with lower risk of rosacea, but it cannot determine whether coffee consumption actually caused a reduction in rosacea.
The bottom line
Coffee is one of the mostly widely consumed beverages on the planet, and it’s also among the most widely studied. While it can cause problems for some people (such as heartburn, tremor, or palpitations), it’s a source of pleasure and enjoyment for millions. In addition, coffee has been linked with a number of health benefits, ranging from reductions in type 2 diabetes and liver cancer to greater longevity. From this latest research, it appears that you can add the possible prevention of rosacea to the list.
About the Author
Robert H. Shmerling, MD, Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Dr. Robert H. Shmerling is the former clinical chief of the division of rheumatology at Beth Israel Deaconess Medical Center (BIDMC), and is a current member of the corresponding faculty in medicine at Harvard Medical School. … See Full Bio
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