Monthly Archives: July 2019

Make children exercise easily

Holidays bring festivals and lots of fun. They also bring a lot of activity that allows unhealthy eating sometimes too. Once the celebrations are over, free time can become boring, especially for children. With so many technological devices available these days, children like to spend most of their free time playing video games or watching television. While in moderation this is good, it could have serious health effects if done in excess. When parents limit screen time for children, it becomes their responsibility to find alternative ways to keep children busy and happy. Trips to commercial parks or church play equipment can also do a lot to keep happy children busy. Finally they fall into boredom and become lethargic. This can be bad for your mental and physical health because they need training as part of their routines. For those moments, here are some tips for parents to make exercise fun for children and keep them active and healthy.

Turn it into a group activity

Children enjoy anything in the company of their friends and classmates. Since this problem is common to all parents, it should not be difficult to find other children in your neighborhood to walk along with their children. Alternatively, you can talk with other parents to enroll their children in the same sports club or in a fun activity class. If nothing else works, take your children to the community park with foam padding for the playground surface, where they can make friends and socialize with other children their age while you sit on the benches and watch them.

Make your backyard a playground

Add some ribbons on the sidewalk to make a board game where children become the pieces of the game. They jump and gallop trying to avoid touching the tape and get scores with how many boxes or lines they can jump. This would make the game fun and also add a good dose of physical activity to your game time.

Have your own treasure hunt

Almost all children who go to school have a phone these days, or at least the parents have. All you have to do for this fun exercise activity is to write down interesting things in your neighborhood. Ask your little ones to go around the area and take pictures of the things mentioned on the treasure map. The child who sees most things gets the winning prize. Alternatively, you can hide trinkets and toys around your own home or garden and take the little ones on a treasure hunt. The seeker becomes the guardian. This will keep your children busy and active for hours without boring them.

Do housework in a game

Ask your children to clean their rooms or collect all toys and put them in a basket. Use a stopwatch to time them and whoever does it in the shortest amount of time will be the winner. In this way, the little ones will also learn to do housework and have fun at the same time. Make a run on who finishes their milk first and who puts on their sleepwear faster. This would make their all-day activities fun and also give them frequent doses of physical exercise.

Kettlebell safety tips

Workouts with kettlebells are quite impressive. They involve multiple muscle groups and burn a lot of calories. But to make the most of your workouts, there are some key safety tips to keep in mind.

Choose the right kettlebell
The first step to using kettlebells safely is to choose the right one, and there are some things to keep in mind if you start sailing. First, you must choose the right weight for you. To do this, we recommend you go to your local fitness store so you can get an idea of ??each weight and get the advice of a sales associate. As a general rule, men tend to be too heavy and women tend to be too light. Remember: you want to try hard, but not hurt yourself!

You will also want to get a kettlebell that is the right size for you. The handle should be wide enough so that you can grab it with both hands without overlapping.

The worst thing that can happen when you buy the wrong kettlebell is that it will get hurt. The second worst thing is that your kettlebell flies through the room during a swing and hurts another person. To avoid this kind of catastrophe, buy a molded kettlebell from a continuous piece of material. Some kettlebells are two pieces: the ball and the handle. Stay away from those. You don’t want your kettlebell to break in the middle of training!

Make sure your back is in the right position
During a kettlebell workout, your hips, not your back, should absorb the strength of the kettlebells. To do this, your back must be in a neutral position of the spine. Dummies.com has the following tips to get in the neutral position of the spine to protect your precious back:

1. Stand with your feet shoulder-width apart and arms down at your sides; Focus your gaze on a point about six feet in front of you on the floor to maintain the neutral position of your neck and head.

2. Bring your hips back as if you were looking for a chair and let your arms follow your hips back.

3. If you are in the right position, it seems that you are preparing to take a vertical jump in the air.

4. Look in the mirror; if you achieved a neutral column, you have a beautiful natural S curve in your column (in other words, your back is not rounded).

Learn the right breath
Proper breathing work is essential to use a kettlebell safely. As I said earlier, it is important to minimize the amount of force exerted on your spine. To protect your spine, you should use your breathing to tighten your abdominal muscles, a technique called abdominal reinforcement. To master this technique, take some time to practice inhaling and exhaling with your hands over your abdomen. Get an idea of ??how you can tighten your abs while exhaling. This may be a bit different from what you are used to doing, but you will quickly master it!

How to make fun fun for kids

Obesity is a growing problem worldwide and both young people and adults are equally affected. The reason behind the problem is to increase the love for the digital world and ignore the importance of outdoor play. It is difficult to make children move in those moments when they are glued to the screens, but believe it or not, it is worth a try. Not only can you let them move, you can also make exercise fun for them in the following ways.

Yoga

Yoga is one of the best ways to curb obesity and keep your children healthy and active. You don’t need any sophisticated commercial equipment since you only need a little space and a mat and you are ready to go. You should know how to perform yoga and how it improves flexibility, develops coordination and improves strength. Let me tell you how you can make it fun!

Let the children imitate animal poses while doing yoga, such as a cow, a lion or a cat. If that seems difficult, you can try to make yoga a story. For example, he would talk about trees in history and his children will perform a tree pose or tell about a snake and act like a cobra. They can even get out of their mats for a few seconds and emit interesting sounds.

Indoor and outdoor activities

You can perform obstacle courses indoors and outdoors with them. There are times when you simply cannot let your children leave, either due to an unfavorable weather or exams. Inside, you can try a pillow, lining up a jump rope, cans or bottles, or a hula hoop. Arrange several pillows vertically and ask your children to jump it 10 times. You can try similar activities with skipping ropes and other items that I mentioned.

Now, let’s talk about outdoor obstacle courses! When you take your child to a playground, set some challenges for him, such as swinging ten times, running and covering the entire jungle gym, climbing the ladder or a climbing wall. Ask him to take all these challenges at once and answer him. In addition, you can do obstacle courses on your own, such as tying a rope somewhere or using roller skates.

If you can’t try any of these, try using exercises for adults and get an obstacle course. It sounds strange? Well, you can try to do push-ups yourself and ask your child to jump on you when you’re up. This is not only safe, but also very fun!

Directed by parents

Children crave parental attention and are more interested in adult things. Instead of leaving them alone to play, it would be better if you join them. You can do simple things like take a walk with them, play their favorite music and dance or play ball. In addition, you can also look for age specifications in your gym and take your children to group classes with you.

Gym equipment how often should you change your running shoes

When most people think of the “team” training, it is relatively simple and straightforward. You need…

exercise clothes,
headphones,
a music player
a bottle of water and
A pair of running shoes.
Sounds pretty simple right? However, when it comes to running shoes, you should remember that you need to make good quality shoes for the type of activity you are doing. In addition, you should make sure to change your shoes often enough to provide the cushioning and support you need.
How often should you change your shoes? Let’s review some things, so you know what is the best time to change to a new pair …

1. Your running mileage. The most important factor that determines the life of your shoe is the number of miles you have traveled. Keep in mind that the average pair of running shoes should give you around 300 to 500 miles, this can give you a relatively good indication of how much time you can travel. If you are running an average of 20 miles per week, this should amount to about 15 to 25 weeks of use.

Keeping track of your miles, both running and walking, is important so you know when you run out of time with that pair of running shoes. If you are doing most of these miles on the treadmill, your shoes may look new, but keep in mind that the padding on them may be anything but new!

2. Your body weight. The next factor to consider is the weight of your body. Generally speaking, the heavier it is, the faster your shoes will wear out. There will be more stress going down with each step you take, especially wearing down the padding while running.

If you weigh more than 150 pounds, you may only get the 300 mile mark with your shoes, while if you weigh less than 150 pounds, you may be closer to the 500 mile mark.

You will have to judge for yourself how your shoes feel while running on them day after day. If you start to feel sore and sore joints, this is a good sign that it may be time to change those shoes for a new pair.

3. Where are you running? Finally, think about where you are running. Do you run mainly in open areas or do you run in forests and all-terrain trails? If what you are doing is essentially flat terrain; You can get a little more life from your shoes compared to if you run in a not so even terrain. The support and stabilization of your shoe will be tested more in those scenarios, which will lead to faster wear.

Keep these points in mind while conducting your training sessions. Having a good pair of running shoes is vital to your success, so it is essential that you do not overlook this critical element.

While controlling type 2 diabetes can be very challenging, it is not a condition you should live with. Make simple changes to your daily routine: include exercise to help reduce your blood sugar levels and weight.