Inactive Children
Children seem to play more computer games and fewer outdoor games nowadays, and it is a concern that they may not be getting sufficient exercise.Researches show that inactive children usually grow to be unfit adults, who are at high risk from serious diseases, such as heart diseases, osteoporosis (loss of bone density) and diabetes, and various problems of immobility. Even if inactivity does not hamper youngsters during their school years, good exercise habits are necessary to help protect them in future life.
Encouraging children to walk, instead of going by car, could improve exercise habit. As parents, ask your children to join you on a regular jog, swim or bicycle ride. If someone in the family plays a sport, try involving the children along, but avoid putting pressure on them. When children are forced into an activity, they tend to give up quickly.
The exercise does not have to be highly structured, excessively vigorous or expensive, so try to interest young children in simple ball games, tag, hop-scotch or hide-and-seek.
Most older children enjoy skipping games and leap-frog, as well as team games, such as baseball, football, basketball and hockey. It does not matter which activities your children do, as long as they take some form of exercise regularly.
Exercise Benefits for Women
Women now participate and compete in more and more sports and physical activities, giving them the opportunity to discover a sense of wellbeing and achievement that was often denied to older generations. Although everyone needs exercise, many women stand to gain even more health benefits than men.
Caucasian and Asian women are particularly prone to osteoporosis (thinning of the bones, due to calcium loss), and exercise prevents the condition by strengthening the bones. Some women find that exercise relieves the symptoms of pre-menstrual tension (PMT) and period pains, although others find that exercise is ineffective at these times.
Women who get and stay fit before and during pregnancy often experience less back and labour pain than women who are unfit. Fit mothers-to-be usually avoid becoming overweight, and regain their shape quickly after giving birth.
Many women say that exercise helps them to boost their self-confidence, to improve their appearance and to meet people outside their immediate family circle. Some women-only exercise classes also teach self-defence skills.
Menstruation & Exercise
Vigorous exercise can delay the start of menstrual periods or upset their regularity. Girls and mature women involved in gymnastics, running, ballet and similar activities that encourages low body weight seem to be most affected by amenorrhoea - lack of periods.
However, it tends to affect only those in regular, vigorous training or with eating disorders. A low body weight and the physical and psychological pressures of training block the production of the oestrogen hormone that is needed for menstruation to occur monthly.
Normally, menstruation starts or return to normal once training intensity eases or the participant gains weight. In the long run, the disruption seems to have little effect upon fertility.
Fit Pregnancy
Women who are fit before and during pregnancy usually have an easier labour and regain their shape more rapidly after giving birth than women who are unfit. However, it does not necessarily apply to every birth: what is safe for one woman may be unwise for another. Every mother-to-be should regularly check with her midwife or doctor throughout her pregnancy.
Health Benefits
Light exercise during pregnancy helps to:
- Avoid putting on unnecessary weight.
- Improve circulation of blood - reducing risk of varicose veins, thrombosis and swollen ankles.
- Strengthen muscles - supporting the back in its new posture (with the extra weight of the foetus and change of balance).
- Improve cardiovascular efficiency - giving more oxygen to the baby and improving stamina.
- Relax and deal with stress.
The best antenatal exercises are those that improve blood circulation, strengthen and maintain flexibility of the muscles that will endure extra strain, particularly the back, abdomen, shoulders and pelvis. Doctors and midwives usually recommend swimming and water exercises (in warm water), walking, movement to music and toning exercises. Most hospitals run antenatal sessions that include breathing, posture, and strengthening and relaxation exercises.
Avoid
Do not do any activities where you risk falling, knocking yourself or frequently jarring your body; and do not exercise vigorously, such as playing tennis, even if you were active before pregnancy. Horse riding, hockey, high-impact aerobics, skiing, hang-gliding and motorcycling are risky. Decrease the intensity of your exercise: switch from running or jogging to low-impact aerobics or brisk walking. If your balance is upset, change from bicycling to using a stationary exercise bike.
Do not do any exercise that requires you to lie on the floor and lift you legs: such an exercise can deprive the foetus of blood. Take care when stretching: hormonal changes may make it easier to stretch, but you run the risk of overdoing it.
Precautions
Seek advise from your midwife or doctor about the exercise plans. Drink plenty of water before, during and after exercise. Keep your pulse rate below 140 beats a minute during exercise. Stop immediately if you have pain or any loss of blood - then visit your doctor.
Exercise for the Elderliness
Playing darts, bar billiards, snooker and pool may seem trivial and do not make major demands on the body, but they do contribute to general fitness and wellbeing for the elders. The games require concentration and coordination, helping them to remain alert and in control of their movements, and probably help them to sleep soundly at night.
Darts gently exercise the shoulders and wrists while pool, snooker and billiards give the back a little exercise, helping you to stay flexible. Even standing to watch a game will help a little towards keeping your leg bones strong.
It is important that you organise plenty of absorbing activities to avoid becoming lethargic and immobile. Furthermore, these games are sociable, competitive activities that provide fun and a chance to excel.
Avoid heavy drinking and smoking while playing those games, and take some additional exercise regularly several times a week - walking to the games venue would be a healthy inexpensive option.
You do not have to lift weights or cycle around the neighbourhood to stay healthy. A round of golf can provide excellent exercise - and whatever activity you choose, you are much more likely to keep at it if it is something that you enjoy.
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