Family Health Zone

How Both Children and Parents Can Benefit From Playing Together

In our busy, often hectic lives, it can be so difficult to work in quality play time with our children. The problem is, that to properly grow and learn, children need to engage actively in play. And in order to assure that our children are developing their necessary physical and emotional skills, we need to make some time to share in their activities.

Let's look at some of the benefits of playing together, for our children:

Physical Activity. While you want to let your child take the lead in choose what they do during play  time, you can help encourage them to choose healthy physical activities. If they want to play a game, suggest hide and seek, tag, or anything else that will get them up and moving. Physical play helps to support physical development. If a child sits in front of a T.V. all day, they’ll never develop the best balance, or other physical attributes as well as they should.

Parental Bonding. There is nothing more important in building a child’s self esteem and feeling of safety, than bonding with a parent. If a child learns to develop a trusting attitude with their parents, they’ll grow up to feel safer and more secure in the world around them. To you it might seem obvious, but for them, this time is about feeling loved, secure, and protected.

Self Expression. If allowed to direct their own play, a child will often reenact situations that he or she finds important in their lives. They may also use play time to vent emotional frustrations that may not be capable of verbalizing at this point in their development. By paying attention to your child’s behavior during play, you can determine what their concerns and frustrations are. And, once you know the problem, it’s a lot easier to deal with and maybe find some alternative solutions that your child needs.

While playing with your child is obviously beneficial to them, it can also help you out as well. Here are just a few of the benefits of playing with your son or daughter.

Getting Better Acquainted With Your Children. Many parents of teenagers say that they know little or nothing about their child. A good way to know them later on in life, is to begin the process of learning who they are while they’re still young, and then work to continually understand who they are as they grow older. Playing regularly with your children now, may actually help you worry less about them when they’re older.

Helps You to Relax. When children play, they create imaginary worlds and situations. If you are actively involved in your child’s imaginary worlds, it can help you forget the stress of the real world.

Promotes Your Own Physical Activity. We all know how hard it is to stay active when there are deadlines to meet, bills to pay, and everything else to do. If we strive to keep our children active through play, we will end up being active with them.

Playing with your child is as simple as setting aside a block of time everyday. It may be difficult to rearrange your schedule, but it will be well worth it for both you and your child, in the end.

Product Review: Neoprene Fitness Dumbbells

For all you exercisers out there, did you know that there is a new type of dumbbell available that is made with neoprene. Sounds odd I know, but actually, these hexagon shaped dumbbells are easy to handle and have a non-slip grip. How about we take a look at some benefits of owning these particular type of weights.

To begin with, they:

• maximize your workout with extra resistance
• are excellent for aerobic exercises
• definitely comfortable
• have a dense foam casing which provides a cushioned, non-slip grip, and
• adds strength to your walking or aerobic routine.

Priced from $3.50 to $12.00, depending on the weight, these brightly colored dumbbells bring new life to traditional black and grey metal weights. 

Each weight is dipped in high visibility neoprene, and the neoprene coating adds a great look and a great feel! Additionally, they are available from 1 lb. to 10 lbs. They are good quality dumbbells and great for weight training at home. The neoprene dumbbells are less damaging on flooring, and because of their unique shape, they don't roll away. They are also easier to grip and more gentle on your hands.

Now you might be asking, “Well how can I incorporate these dumbbells into my exercise routine?” Here are some tips:

• If you work all day sitting at a computer, you may want to take out these weights and just take a five minute break; raise and lower your arms at the elbow, using the 5 lb. weights.
• You can also hold a weight in each hand with arms outstretched, then slowly raise and lower your arms about ten repetitions. These exercises will tone your arms.
• Another common exercise is to bend at the waist and with the weight in one hand, lift parallel to your waist.

If you’ve ever seen Richard Simmons DVD, or still have his original VHS tapes; using weights and bands are part of his exercise program. There are so many advantages to using weights these days; it is a good idea to check the many different exercises you can perform.

Check online or at your local gym to determine specific exercises that are best for you and your specific needs, and the types of weight needed.

Product Review: Exercise Bike: The Schwinn 212 Series

Product Review: If you are in the market for a good solid stationary bike, a high-tech Schwinn model may be the bike for you.

The Schwinn 212 priced at $399.00 offers the following features: 16 levels of resistance and a reliable belt drive transmission that ensures quiet operation. It also features a variety of workout options, including six profile courses with calorie goal, BMI measurement, recovery test results mode, quick start, and one manual program. The LCD screen provides the following feedback: time, interval time, RPM, watts, distance, pulse, speed, calories, and resistance. The weight of this bike is 93.5 pounds and can hold maximum weight capacity of 300 pounds.

The Schwinn 212 provides contact heart rate sensors. Its Bio-Fit wide comfort seat offers dual position lumbar support seat back and side bolsters, and the padded seat adjusts in the for/aft positions to accommodate a variety positions for multiple users. Other features include bottle holders positioned under the seat, remote/cell phone holder, and reading rack.

Referred to as a recumbent stationary bike (the term recumbent literally means lying down. Exercising in a recumbent or reclining position allows the user to have full ergonomic back support, without causing strain on the arms, neck and shoulder. For many people, having convenient access to quality exercise equipment is critical to sticking with a long-term exercise program.

This bike is heavy-duty and well-built, and just fine for real people. The seat is large and comfortable- you don't have to be a super-fit athlete to use this bike. It does require home assembly. It's super-quiet and rock-solid. Other bikes under $300 aren't in the same class; if you can afford the extra one or two hundred dollars you won't be disappointed. The action is smooth and the different levels of resistance are nicely graduated, and it's comfortable for long rides. Adjusting the seat for different riders is easy and takes just a few seconds.

If you are in the market for a sturdy exercise bike, offering you plenty levels of resistance, and more importantly, offering a comfortable seat - check out the high tech Schwinn models. Can be purchased at most sporting goods stores or retailers online.

Benefits of Strength Training for Children

When most people think of strength training, they imagine big buff body builders. Contrary to popular belief, when done properly, strength training can be safe and beneficial to your child.

• Helps with sports performance. Many preteens want to start a strength training program to improve their sports capabilities. When done properly, strength training can help your child become a better athlete. Just remember that it should be used to help with sport performance, not be a sport itself. Pre teens and teens bodies are not ready for extreme muscle building.
• Can prevent injuries. The stronger your child is, the less likely they are to hurt themselves when participating in other physical activities. You may think that they can hurt themselves through strength training, but injuries are usually minor when proper technique is used.
• Improves child’s stamina. This is helpful when it comes to sports, but can be a plus in all aspects of life. Improved stamina can help your child get through long, physically and mentally demanding days with less pain and stress.
• Improves overall physical health. Strength training can strengthen bones, lower cholesterol, improve heart and lung function and help your child maintain a healthy body composition.
• Teaches healthy exercise practices. With the percentage of obese children today, most parents should be concerned about teaching their child healthy exercise practices, and strength training is a way to do it. They’ll learn to be able to stick with a healthy exercise program and not overdo it. For this reason, you should also incorporate regular aerobic activity into your child’s schedule.
• Build’s self esteem. A lot of how your child feels about themselves come from the way they look. If they start looking and feeling better, they’ll feel better about themselves. They will also   build their self esteem by knowing that they can set goals and achieve them in a healthy manner.

While many people promote strength training for children, there are some safety concerns. If you’re going to let your child do strength training, make sure it is done properly.

• Don’t start too young. In order to master strength training, a child must be able to do the movements in proper form. Young children are still learning to control their motor functions and shouldn’t be distracted by building muscle.
• Visit your child’s pediatrician. You doctor can not only tell you if your child is physically capable of starting strength training, they can also help you choose an appropriate exercise program and safety measures.
• Start slow. Make sure your child has mastered the movements before allowing weights or other forms of resistance to be added. Many injuries in strength training are caused by incorrect form. In order to keep your child healthy, be sure they can perform the activity without resistance before letting them use weights.
• Remember to add weights slowly. This is meant to help your child, not get them stronger as fast as possible. A child should be able to do 15 reps of an exercise properly before moving on to more resistance.

If you follow these safety guidelines, you will start to see all the benefits to your child’s life in no time.

Why Exercise is Important During Menopause

We all should know by now that getting enough exercise is a vital part of staying healthy. What you may not know is that the older you get, the more important it is for you to work out regularly. As your body starts to change, you not only may experience hot flashes and mood swings, you’re also at a higher risk for dangerous diseases. The good news is that many menopausal symptoms can be helped or even stopped through regular physical activity.

One of the biggest concerns for women approaching menopause is the loss of bone mass. This can lead to osteoporosis and other serious consequences. Many doctors suggest getting plenty of calcium to help prevent bone deterioration, but this is just the first step. Getting regular, weight-bearing exercise is also essential for maintaining good bone health. If you’re not in very good shape, walking and other light exercise, can be enough to get started. You should eventually work yourself up to some resistance training. This is the best way to slow or even stop loss of bone mass. You might also want to consider adding flexibility training because having a limber body may actually prevent serious injuries.

Along with osteoporosis, women who have reached the age of menopause are also at an increased risk of developing heart disease. Many women assume that only men are at risk, but heart disease is the top killer of women as well as men. Additionally, some women are less likely to think that they’re having a heart attack, so they don’t get treatment as quickly. Regular aerobic exercise can do wonders for keeping your heart in good shape. Even if you aren’t going through menopause yet, getting regular exercise is a great way to keep your heart healthy for a long time.

Another common symptom of menopause is mood swings. As estrogen levels fluctuate, so do your emotions. And unlike mood changes due to your menstrual cycle, menopausal mood fluctuations are much less predictable. Exercise can work to ease symptoms of depression, decrease the mood fluctuations including irritability. Exercise helps you to be more emotionally stable so you can worry more about the other important things in your life.

With the onset of menopause, many women gain weight. While it’s usually not a substantial amount, it can increase the risk of certain weight related diseases. Regular exercise can help you keep your weight in check, reducing the risk of serious health problems in the future.

If your biggest concern about menopause is the immediate physical symptoms, exercise is a great cure for that too. Many women notice a decrease in hot flashes and other physical symptoms when they go on a regular exercise program.

Sure, exercise takes some planning and work, but your health is worth is, so go out and get moving.

Product Review: Product: Valeo Body Ball

Exercising equipment and memberships at gyms can be expensive. If you wish to exercise at home inexpensively, why not choose a fitness ball? Along with a DVD showing you how to use the ball, you can add the Valeo Body Ball exercises to your routine. Priced between $13.00 and up, you can purchase this product either online or at any sports and fitness retail outlets.

The Valeo Body Ball seems to be the fitness ball of choice. It is part of the successful Fitness Gear line of products. Each exercise with the ball, involves several muscle groups for total body workout. It is recommended by top fitness trainers and physical therapists. It improves balance, coordination and flexibility; promotes a healthier posture; and includes a wall chart of step-by-step instructions for a complete body workout program. It even comes with a high volume air pump.

There are three 10-minute workouts which can be done individually or combined since they focus on different areas. The first concentrates on the lower body with squats while holding the ball, balancing on it for and squeezing it with the upper thighs. The second tones the arms and back by lifting dumbbells while sitting or leaning on the ball and using it for push ups. The final routine is specifically for the abs: sit-ups, curls, yoga's plank and downward dog. Weights are recommended for the second routine.

It is also recommended by physical therapists to alleviate lower back pain. Considered durable and well priced, consumers boast they can perform core strengthening exercises without pain. Some users claim they feel the burn in their abs and arms using the fitness ball.

Still others claim that these workouts are fast and effective. There are many creative uses for the ball in all of these workouts. Those who have purchased the DVD state that the upper body segments requires heavy and light weights, however, using five pound weights are effective especially when used the first few times. Some of the exercises are difficult the first time, but there are alternatives for beginners. A lot of the exercises in all the workouts require good balance and core stability.

All in all, this can be an inexpensive way in which to exercise. Check this and the variety of other fitness balls online and choose one that incorporates a DVD, so that your exercise routine will be an enjoyable and safe one.

As always, before starting any sort of exercise program, you should always consult with your health care providers, especially if you are being treated for a specific health condition.

How Physical Activity Can Help Battle Adolescent Depression

Are you worried about your adolescent's moods? Has their behavior changed recently and you think they might be depressed? If your child or adolescent appears to be depressed, you may have looked into antidepressants and found yourself even more concerned, and you should be. Drugs designed to fight depression in adults may in some cases, actually increase the incidence of destructive behavior in some children and adolescents.

The good news is that there are other options. While seriously depressed teens should visit the doctor to rule out underlying physical conditions, a therapist that specializes in the treatment of adolescents, or other mental health professionals, some early symptoms may also be alleviated through regular physical activity and exercise. Physical activities can work directly as well as indirectly to help relive many of your teen’s emerging symptoms of depression.

While there are other health benefits, exercise and physical activity itself, can directly improve the overall mood of your adolescent. Activity that is physical, produces chemicals in the brain, that work to improve a person's overall feeling of good health. While the effect is short term, regular exercise can  help to improve your adolescent's affect, even when they’re not actively engaged in physical activity.

It is not a secret that there are many children and adolescents in this country that are overweight and suffering from diabetes. Regular exercise will help alleviate or at least control these conditions and leave your child feeling better about themselves.

Another one of the contributing factors in adolescent depression is low self esteem. By helping your child improve their physical appearance, you can help improve the way they feel about their bodies and themselves. Regular exercise will help your child look and feel better. Even if physical results are minimal, consistent exercise and physical activity can help to provide the child with a sense of accomplishment which boosts their self-esteem.

As already indicated, low self esteem is a big factor in childhood and adolescent depression. But self-esteem is not entirely determined by how one looks or what skills one can accomplish. Many children suffer from a low self-esteem because they lack socialization skills. There are plenty of exercise opportunities for adolescents, such as team sports, that involve socializing. These will allow your child to meet new people and make new friends. Even if they’re not good enough to make their school’s team, there are plenty of other opportunities through the YMCA and other sport clubs. Given the opportunity and provided with your encouragement, they may find an activity that they enjoy participating in.

So talk to your teen, visit the doctor to rule out physical reasons for the depression and don't hesitate to follow up with a mental health professional if needed. Then, instead of allowing your child to spend all their free time sitting on the couch with video games, get them up and moving.

Adding Exercise to Your Arthritis Treatments

Arthritis is an ailment which affects millions of people. While some people may experience mild discomfort, others are in horrible and debilitating pain every single day. No matter how mild or severe your pain is, you can probably benefit from some exercise as long as your doctor gives you the go-ahead. Not only will it improve your overall health, it may also help combat some of your symptoms, potentially leaving you pain free and helping you to cope better with your symptoms.

We all know the importance of exercise, but arthritis patients will probably benefit more from strength straining exercises targeting their affected joints. The best way to get this kind of workout is through a physical therapist. They can provide you with exercises designed specifically to improve endurance, and muscle strength. If you perform these exercises as prescribed, you will probably find yourself feeling better, or at least not deteriorating as quickly. You may be able to do more, or your condition may simply worsen more slowly. You can’t reverse the damage arthritis as caused, but you may be able to improve your quality of life.

Another type of exercise your physical therapist will probably recommend is flexibility training. Many arthritis patients lose flexibility and range-of-motion in affected joints because pain is causing them to use the joint less. Flexibility exercises can help keep the joints limber, enabling a better range or motion and increasing the use of those joints.

A good cardio workout is just as important for people with arthritis as it is for everyone else. However, unlike everyone else, people with arthritis don’t skip aerobic exercise because they’re busy, or tired, it’s because they’re in pain. If performing everyday activities is painful, then you probably don’t want to consider doing anything more than that; however, there are exercises you can do to work your heart without severe pain or a worsening of your condition. You should work with your doctor to find exercises that don’t stress, or even involve, the affected joints. For instance, patients with severe knee arthritis can get aerobic exercise with table top bike-like devices which you pedal with your hands. While this doesn’t help your affected joints directly, it improves your overall health, endurance, stamina, and circulation, which can improve your ability to handle your arthritis. Exercise can also temporarily relieve pain through the natural release of chemicals into the bloodstream.

While exercise isn’t going to cure your arthritis, it may help to improve your overall condition. To work properly, exercise should be combined with proper diet, getting enough rest, prescribed medications, and other treatments your doctor may recommend. A combination of these therapies goes a long way for reliving arthritis pain.

Remember, if you are under a doctor's care for any type of illness or disease, always ask your doctor before starting any type of exercise program.

Product Review: Product: The Bowflex Treadmill Series

According to consumer reports, the Bowflex Treadmill is highly recommended. Priced from $999.00 to $1300.00, it offers ease of use and has a large walking and running surface area.

If you are in the market for a really good treadmill, perhaps this is the one for you. Weighing in at 298 pounds, the Bowflex is characterized as an intense cardio workout system with a powerful horsepower, including more than 15 workout programs (depending upon the series you purchase), the Bowflex Treadmill offers a wide range of options, including: manual, cardio, fat burn, speed interval jogger, hill intervals, heart strength/recovery test, calorie goal, distance goal, cardio heart rate calculation, body mass index, and programs to personalize your total body workout.

For those of you who have little space area in your home, the Bowflex folds up for easy storage. Among the other peripherals offered are a built-in 3-speed fan, two bottle holders, and quick-speed keys for your comfort and ease of use. There is a 15 year warranty for the frame, and a 10 year motor warranty, as well as two years parts and one year labor.

The only drawback to the Bowflex is that it requires home assembly. In addition, it is advisable to place it in one room and not move it around, as you may have a problem getting it through the door frame. While some may find all of the extras a bit confusing, it is recommended to thoroughly read the manual and become familiarize with the Bowflex before using. You can be certain, however, that it is built to last and is quite sturdy, and should only take up to an hour to assemble. Another feature is that all the tools required to assemble the Bowflex are included.

If you have been watching TV or checking online, it may be a good idea to research the Bowflex Treadmills to determine which one would be appropriate for you and your home. The series available are #3, #5 and #7, with #7 being the most expensive. With the winter weather upon us, you may not want to go to your gym to workout. Having this treadmill in your home will save you time and money, in the long run; not to mention its efficacy to your health.

How To Create an Exercise Plan You’ll Stick To

We all know the best way to lose weight and live healthy is to have a good diet and exercise regularly. Here are some helpful tips to help you develop an exercise plan you can stick with.

1.  Don’t be drastic. Making an exercise plan is great, but let’s be realistic. If you’re not a runner and try to run 5 miles a day, every day, you’ll find it hard to stick to the routine. You should start small and make gradual increases to your exercise plan. Start by working out 30 minutes a day, three days a week. Once you’ve stuck to that for a few weeks, then start working out for longer periods, harder workouts, or more days. Sure, your progress may be slower to start with, but you’re more likely to actually continue progressing.

2.  Have some fun. Treadmills and stair machines are great ways to burn calories fast. They’re also great ways to get bored and stop going to the gym fast. If you’re bored and in pain, you’re much more likely to make excuses to skip your workout. Try new things till you find something you like. If you’re having fun while you work out, you’re much more likely to keep doing it.

3.  Give yourself a reward. Is there a great new outfit you want, or an electronic device you just can’t live without? Develop a reward system for yourself, i.e. “if I stick to my workouts for two months, I can buy that outfit”. If this doesn’t work, try smaller rewards for smaller achievements like “if I work out three times this week, I get to see a movie”. If you find you’re rewarding yourself without achieving your goals, get someone you can depend on to hold you accountable.

4.  Bring along a friend. People who work out with a buddy are a lot more likely to stick with an exercise plan. If you have a workout date set up, you’ll feel bad if you cancel it, so you’re more likely to go. You also have the benefit of a voice of encouragement pushing you along. Lastly, having someone there to talk to will make the time fly by faster and you’ll get bored less quickly.

5.  Mix it up. We already know that getting bored can keep you from going to work out. Even if you really like a certain physical activity, you’ll probably still get bored with it eventually. Instead of doing the same exercise every time, find several activities you like and alternate them.

6.  Get a personal trainer. Personal trainers are people you pay to not only develop the best exercise plan for your body and goals, they also help you stay on track by giving you tips, motivation, and are there to hold you accountable. Yes, personal trainers can be expensive, but if you’re serious about losing weight and sticking with it, it may worth it to trim fat in other areas of your budget. Plus, that money you spent will be more of a motivator to keep going.

Being healthy isn’t easy; and it will take a little time, but if you find a workout plan that works for you, you’re well on your way to a healthy, fit new you.