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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
.@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
Having dogs by our side make our hearts as healthy as they make them full @MayoClinic #Therapy
Mayo Clinic
According to a new study published in
, having dogs by our side may make our #hearts as healthy as they make them full. mayocl.in/2nUjICO
Professor Pat Nash,cardiologist, at Blackrock Health Galway Clinic. “Heart disease is largely lifestyle based, 30 minutes of brisk exercise a day is critically important to heart health”
Biking is a good way to get your blood flowing..😍😃@ClevelandClinic #physicalactivity
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.
5 Ways to Boost Your Child’s Immune System for Life @ClevelandClinic Adriane Lioudis, MD.
We all want to protect our kids whether it be from falls, bumps and bruises — or avoidable infections and diseases. To help your child avoid illness, it’s important to encourage good habits and take steps to boost their immune system from an early age.
“Most of what makes a child’s immune system strong is common sense,” says pediatrician Adriane Lioudis, MD. If you keep these five tips in mind, you’ll stack the deck in your child’s favor for a healthier life.
1. For newborns, consider breastfeeding
While it’s a very personal decision (that isn’t always possible), if you are able to exclusively breastfeed your child for at least six months, it may have benefits. Some research shows that breastfeeding your child might possibly reduce allergies, Dr. Lioudis says.
2. Promote regular hand washing
Eighty percent of infections are spread by touch. Teach your little one to take the time to wash their hands after sneezing, coughing and going to the bathroom. Washing hands with warm water and soap for at least 20 seconds can remove bacteria and viruses and can reduce the chance of lung infections by up to 45%.
3. Don’t skip immunizations
Follow your pediatrician’s advice when it comes to the childhood vaccination schedule. Immunizations start in infancy and continue to adulthood and prevent measles, mumps, chickenpox, rotavirus and other infections.
“Get the flu shot for your child yearly, as well,” Dr. Lioudis says. This is particularly important for children with asthma and other chronic health conditions.
Also, if your family will be traveling internationally, it’s important to seek advice from your child’s healthcare provider about any needed vaccinations.
4. Make sleep a priority
To maximize immunity, children must get enough sleep.
Sleep requirements for each night vary by age:
- Babies between 0 and 3 months need 14 to 17 hours of sleep. Those between 4 and 12 months need 12 to 16 hours of sleep.
- Children between the ages of 1 and 2 need between 11 and 14 hours.
- Kids between the ages of 3 and 5 should get from10 to 13 hours.
- Children ages 6 to 12 should get between 9 and 12 hours.
- Teens between the ages of 13 to 18 need 8 to 10 hours.
Not getting enough sleep limits the body’s ability to produce proteins called cytokines that help fight infection and reduce inflammation.
5. Encourage a healthy diet
A healthy diet is also important for your child’s immune system.
Dr. Lioudis recommends encouraging your child to “eat the rainbow” when it comes to fruits and vegetables. A good selection of whole grains should be part of their diet as well. Keep processed foods to a minimum. Proper food choices can help ensure that your child gets enough vitamins — such as vitamin A and E. These vitamins are needed to maintain good health and a strong immune system.
You can’t avoid all illness, but some kids need extra protection
“Even if you follow these tips, your child might still get between seven and 11 colds each year,” says Dr. Lioudis. She adds that you can expect each one to last up to two weeks.
Also, keep in mind that some things billed as common “remedies” aren’t effective in boosting immunity. For example, there’s no definitive proof that large amounts of vitamin C or echinacea help prevent colds or shorten them, she says.
However, if your child has a compromised immune system, work closely with your pediatrician to find ways to improve his or her immunity. Each child needs a personalized approach because their individual immune system varies, Dr. Lioudis says.
“There’s generally a different protocol with immunocompromised children. There are some vaccines we have to add in on top of what most children have, but it’s something that we must determine on a case-by-case basis.
Healthaware 