Daily exercise does wonders for kids' health

In an after-school exercise programme that included 70 minutes of physical activity five times per week kids lost body fat and improved their heart and lung health.

A nine-month after-school exercise programme helped young kids lose body fat and improve heart and lung strength compared to kids who didn't do the programme, according to a new trial.

It's clear that activity is good for kids, lead author Naiman A. Khan told Reuters Health. But he was surprised at just how much of a difference this programme made.

"We saw their overall body fat, abdominal fat go down, and in the absence of the programme kids actually increased in overall body fat," said Khan, from the University of Illinois at Urbana-Champaign.

Moderate to vigorous physical activity

For their study, the researchers randomly divided 220 kids ages eight and nine into two groups. One group participated in the FITKids programme, which includes 70 minutes of moderate to vigorous physical activity five times per week for nine months, and the other group did not.

In the exercise group, kids did 20 to 25 minutes of health-related fitness activities plus 50 minutes of organised non-competitive games meant to keep their hearts beating at 55 to 80% of their maximum heart rate. That's higher than most previous exercise studies have aimed for, which may be why this study got such good results, according to Dianne Stanton Ward of the University of North Carolina Gillings School of Global Public Health in Chapel Hill.

Ward studies obesity prevention in children. She was not involved in the new research. During exercise, kids wore heart rate watches so the researchers could monitor their activity levels.

After nine months, the kids in the exercise group had lost an average of close to one percent of their total body fat and more than one percent of the fat around their belly area, as reported in Paediatrics. Both kids who were a healthy weight and overweight or obese kids lost fat mass, but overweight or obese kids tended to lose a bit more relative to their starting size.

Staying active

Kids in the comparison group gained a small amount of fat over the nine-month period, and didn't get any more or less fit. The researchers "did a lot of things right in this study", including measuring physical fitness as well as body composition, Ward told Reuters Health.

The results indicate that staying active at this age influences the development of body fat and produces measurable changes in physical fitness. "And the kids must have had fun, because they didn't have to do this," she said, noting that few kids skipped days of the programme.

"It doesn't really matter the particulars of what the kids are doing as long as they get up to a moderate or vigorous heart rate," Ward said. Better fitness means a healthier heart and increased bone density, too, she said.

"As kids move up from the pre-pubertal age, sedentary pursuits often take over and their willingness to be involved in active pursuits is reduced," she said. That can lead to greater weight gain later on.

Less and less activity in school

It would be reasonable for policymakers to put more emphasis on physical education (PE) classes or for more after-school programmes to make time for physical activity, she said. "The recommendation is that children get at least 60 minutes of activity per day, but those don't have to occur at the same time," Khan said. "It could be incorporated throughout the school day."

The curriculum used to develop the FITKids program was originally designed for use in PE classes, Ward noted. FITKids has been available for kids in Illinois for six years and is still an option for kids in that area.

There are likely similar after-school options in other areas of the country, Khan said. "We know children are getting less and less activity in school," he said. But no matter where it happens, he added, "Providing children with opportunities to be physically active is beneficial to their health."

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Home Fitness: Exercise Equipment Choices

There are several considerations when buying exercise equipment and the biggest challenge is perhaps choosing the one that matches your budget, space and fitness level. But regardless of these factors, you are most likely to land on any of the following exercise equipment:

Treadmill is a popular piece of gym equipment that has become the primary choice of anyone who wants to maintain an exercise routine at home. It lets you walk, jog or run anytime of the day, any month of the year – regardless of season and weather condition. A good treadmill costs at about $1500 but it can go as much as $3500, depending on the brand and features. When selecting one, focus on the load capacity, wide belt, incline settings, safety shutoff, smooth action and solid construction.

Elliptical Trainer is a no-impact exercise machine that simulates running and walking without causing excessive pressure on the joints thus decreasing the risk of impact injuries. The machine can be set from low- to high-intensity work out that is suited for all fitness levels. Today, elliptical trainers are the most popular piece of gym equipment. Price ranges from $500 to as much as $4000. Try out different brands when buying one.

Rowing Machines are excellent for those who want a total body workout. Requires little space, the rowing machine simulates the body movement of watercraft rowing targeting both the upper and the lower body muscle groups. Proper posture is required to avoid back strain.

Cross Country Ski Machines provide a full body workout, targeting both the upper and the lower body muscle groups. However, this type of machine is hard to master. So before buying one, make sure that you try it out first and see if it is really for you. People who use a cross country are often the best experienced exercisers with sufficient skills, who want a challenging workout.

Step Machines or steppers are low impact exercise machines that improve cardiovascular fitness and build and strengthen lower body muscles. A good step machine can be very expensive. Choose the right one or consider other alternatives if your budget does not fit.

Stationary Bike is composed of pedals, a paddle and some kind of handle similar to a real bike but used as exercise equipment rather than a means of transportation. A stationary bike is good for new exercisers or for those who like to have a no-impact cardiovascular workout. A quality stationary bike costs between $500 and $1000.

Recumbent Machines are like stationary bikes but with the rider sitting in an inclined position. The main advantage of a recumbent machine over a stationary bike is it provides better lower back support, thus minimizing the stress on the knees. A recumbent machine has the same aerobic effect with that of a stationary bike and targeting the muscles of the quadriceps, hamstrings and gluteus.

Resistance equipment is often known as either free weights or multi-stations or home gyms. Both have pros and cons and purchasing either of the two requires major thinking. Free weights are reasonably priced and require less space but they also require greater supervision and instruction as they are more likely to cause injury. Multi-stations on the other hand are more convenient to use but takes up a lot of space and the price depends on the quality of the machine. Take your pick.

How to exercise safely during pregnancy

When it comes to exercise during pregnancy there are a lot of myths around what is safe and what isn’t. We spoke to Dr Etti Barsky of Preggi Bellies SA to get the facts.

When it comes to exercise during pregnancy there are a lot of myths and misconceptions around what is safe and what isn’t. We spoke to Dr Etti Barsky (MBBCh, MSC Sports Science), the training director of Preggi Bellies SA to get the facts.

Barsky says that the most common myths about exercising in pregnancy include:

• Pregnant woman should  take it easy during pregnancy
  
• You can exercise gently by going for walks
  
• You cannot raise your heart rate above 140 beats per minute
  
• You cannot use weights
  
• You can’t do abdominal exercises if you are pregnant.

“If you have never exercised before, the main thing is to find a trainer who has experience training pregnant women and appreciates the body changes. You would want to start off training initially twice a week at a moderate intensity for 30 minutes to an hour. As you get fitter, you will be able to increase the frequency and intensity of your training,” she explains.

In terms of types of exercises, most forms of recreational exercise are fine but make sure that your programme includes cardiovascular and strength training, as well as flexibility and balance.

However, if you have been exercising regularly prior to falling pregnant, Barsky says there are two core things which would need to be modified if you are training on your own: your intensity and position.

“You will naturally feel yourself slowing down, which can be quite frustrating and also tempting to push extra hard. Your intensity needs to be such that you break a sweat but are still able to hold a conversation. Position-wise, you would want to avoid lying flat on your back and avoid periods of motionless standing,” she says.

Why pregnant women need to exercise

There are many reasons why it is important to exercise when you are pregnant, says Barsky:

• Exercising in pregnancy helps improve your fitness and endurance for labour.
  
• Placentas of exercising women have been found to be of better quality than their non-exercising counterparts. This shows an improved delivery of nutrients to the growing foetus. (Clapp and Rizk 1992 American Journal of Obstetrics and Gynecology ; Jackson et al 1995 Placenta)
  
• Women who exercise during their pregnancies heal faster after delivery regardless of their mode of delivery.
  
• Exercising in pregnancy helps control the amount of weight gained during the pregnancy.
  
• By exercising in your pregnancy, you return to your pre-pregnant shape faster.

The heart rate confusion

One of the first things pregnant women who begin exercise hear is that they shouldn’t get their heart rate too “high”. However, as pregnancy affects your resting heart rate and thus your heart rate during exercise, it’s not always the best indicator or effort. It is also why the rather old fashioned method of keeping your heart rate below 140 beats a minute during exercise has been shown to be ineffective.

She explains that heart rate refers to the amount of times your heart beats in a minute. Traditionally, this is an easy way for someone to measure the intensity of their training. The harder you train, the faster your heart beats. Everyone has a maximum of how high they can push their heart rate based on their age. There are a few formulas you would then use to determine your heart rate range – this would be your target heart rate during your training session.

“But in pregnancy, heart rate is no longer an accurate indicator of exercise intensity. This is mainly due to the physiological adaptations that happen in your body during this time. During pregnancy your resting heart rate goes up, there is only so much reserve left for your heart to pump faster and your heart’s maximal rate gets ‘reset’ to a lower rate. 

“Also, many other factors affect your heart rate too – such as your age, level of fitness and how well hydrated you are at the particular time that you choose to exercise.”

According to Barksy, she prefers to use the method of 'RPE – Rate of Perceived Exertion’. 

“The RPE uses a scale (most commonly Borg’s) where you would score yourself out of 20, where 20 is the hardest you could possibly train. In pregnancy you would want to score yourself between 12 and 14. Research has correlated this to a moderate intensity of training.

“This is the reason why the heart rate limitation of 140bpm was removed from international Obstetric and Gyneacological guidelines for exercising in pregnancy,” she adds.

Exercise in the first trimester

Interestingly, there are no official guidelines per trimester, rather the guidelines for exercise during pregnancy apply over the whole period.

However, as Barsky points out, the main concern during the first trimester is that of over-heating. In order to avoid this you would need to do the following:

• Drink cool water during your training session
  
• Wear cool comfortable clothing
  
• Exercise in a well ventilated environment
  
• Don’t exercise in extreme heat
  
• Don’t exercise if you are running a temperature.

Exercise in the second and third trimester

By the time you reach your second trimester you should be over any of the common gripes of the first 12 weeks such as morning sickness and you will be feeling great. This is often referred to as the ‘honeymoon trimester’ and exercise for the next few weeks will be a pleasure as you will have lots of energy.

By the third trimester, if you have been exercising regularly, you should still be able to continue, although Barsky says here your primary concern will be to avoid going into premature labour.

“This is why at Preggi Bellies we do not start new clients if they are more than 30 weeks pregnant. Similarly, if you have not trained regularly up to this point, the third trimester is not the time to start.

“The reason for this, is that it is in this stage of pregnancy the uterine muscles start figuring out how to work together - otherwise known as Braxton-Hicks contractions. The uterus becomes sensitive to stimulation and will contract as a result.

“If you experience contractions during an exercise session that do not subside with decreasing intensity – this is your warning sign to stop. If the contractions still don’t subside or become more intense and frequent you will need to see your gynaecologist or midwife as a matter of urgency as you could be in labour,” she says.

When not to train

Since you will be exercising for two, you need to pay extra attention to any signals your body may send you during exercise that you might be over-doing it. Barsky says that there are a number of medical and obstetrical contra-indications as to when you should not train, so check with your gynae that it is safe to train before you start a programme.

However, if you experience any of the following you need to stop exercising immediately:

• Excessive shortness of breath
  
• Chest pain or palpitations
  
• Severe dizziness
  
• Painful uterine contractions or preterm labour
  
• Leakage of amniotic fluid
  
• Vaginal bleeding
  
• Excessive fatigue
  
• Abdominal pain, particularly in back or pubic area
  
• Severe pelvic girdle pain
  
• Reduced fetal movement
  
• Headache
  
• Muscle weakness
  
• Calf pain or swelling.

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Dynamic Yoga – Exercise 1 & 2

SWAYING PALM TREE POSE (Tiryaka Tadasana)

Streamlines the waist and develops balance. Stand with feet 8 inch apart and fix eyes on a point directly in front of you. Interlock fingers and turn palms outward. Inhale deeply as you raise arms over your head. As you breathe out, bend from your waist to your left side, taking care not to reach forwards or backwards. Hold for a few seconds, then inhale deeply and slowly return to the upright position.

Repeat 5 times to each side.

CAT-STRETCH POSE (Marjari-asana)

Kneel and lean forward to place hands on floor below your shoulders, fingers facing forward, hands in line with knees. Arms and thighs should be at right angles to the floor; knees may be slightly separated.

Inhale deeply, raise head and drop spine so your back is concave. Fill your lungs and hold for three seconds. As you exhale, lower your head and stretch your spine upwards. At the end of the breath, pull in your buttocks, contract stomach muscles and place head between arms.

Why Walk to Work?

If you walk, ride a bike or take public transportation to work, you’re less likely to be overweight compared to people who drive to work or take a taxi. You’re also 17 percent less likely to have high blood pressure. And walkers are 40 percent less likely to have diabetes. These findings come from a British survey of 20,000 people across the UK. Researchers at Imperial College London and University College London determined that 19 percent of working age adults who drove, taxied or rode a motorbike to work were obese compared to 15 percent of those who walked and 13 percent of those who rode their bikes. The survey showed that cyclists were about half as likely to have diabetes as drivers, and that transport to work varied widely with location within the UK. For example, in London 52 percent of those surveyed used public transportation, while only five percent did in Northern Ireland.

Why Exercise Isn’t a Sleeping Pill

Regular exercise will contribute to sound sleep, however if you begin associate degree exercise program don’t expect immediate results. A study at Northwestern University found that initially aerobic exercise could also be no facilitate the least bit for individuals with sleep disorder. In fact, if you exercise throughout the day so don’t sleep that night, you’re seemingly to feel too exhausted to get on the treadmill following day, the investigators rumored. The analysis team analyzed knowledge from a 2010 test showing that exercise improved sleep, mood and vitality over sixteen weeks in middle-age to older adults with sleep disorder. They conjointly checked out daily sleep knowledge from eleven ladies ages fifty seven to seventy. They found that regular long exercise promotes sound sleep, however that a poor night’s sleep discourages exercise. The researchers noted that earlier studies showing that exercise promotes sound sleep were through with those who had no hassle sleeping. Bottom line: the analysis disclosed that individuals with sleep disorder sleep higher if they exercise, however they need to persist through the initial phases rather than yield just because the exercise result didn’t kick in directly.

My take? Studies clearly show that individuals who square measure physically active sleep higher than those that square measure inactive. The a lot of energy you expend throughout the day, the sleepier you'll feel at hour. whereas you watch for the exercise result to kick in, I counsel making an attempt respiratory exercises, meditation and yoga. These practices don't seem to be sleep disorder cures, however do result in a state of mind causative to sleep. I conjointly suggest establishing a regular hour routine. this can be one among the foremost vital factors in addressing sleep disorder and maintaining smart sleeping habits. hour activities might embrace taking a heat tub or a soothing go in the evening, or active meditation/relaxation exercises as a part of your regular nighttime routine.