Watch What You Drink to Combat Obesity

Although I try to drink plenty of water (especially flavored water) throughout the day, I too am guilty of indulging with an iced tea or soda every once in a while.

Did you know that each 7.5 ounce can of Classic Coke has 90 calories? 

You may be sabotaging your diet by satisfying your thirst with the “wrong” drink.

On Tuesday, Coca-Cola, PepsiCo and Dr. Pepper Snapple pledged to provide smaller-sized bottles, and more water and other low- or no-calorie beverages, to the market to help bring down per-person consumption of their high-sugar drinks that some say are a cause of obesity – especially childhood obesity.

These soft-drinks giants promised to work to reduce the country's beverage calorie consumption by 20 percent by 2025 in a campaign to counter obesity trends.

How can you begin to combat obesity?  Drink more water.

As I wrote about in my blog on April 29, 2014, the human body is comprised of roughly 60% water and water is vital to your health. 

·    You will lose weight if you stay hydrated.  If your belly feels full, you won’t be as hungry and won’t overeat.

·    Staying hydrated will help you exercise because you will have less joint pain.  Your joints are fluid filled and you have to drink enough water in order for them to work properly. This is especially true of the discs between your vertebrae. If you suffer from low back pain, drinking water can help. This is also true for your knees. Water is vital to your joints and keeps them moving freely. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.  Less pain means more opportunity to exercise and stay fit.

Water is the building block of life and helps with critical functions such as maintaining body temperature, cushioning and protecting vital organs and aiding in digestion.  Therefore, it is vital that you try to drink half your bodyweight in ounces of water (if you weigh 120 pounds, drink 60 ounces of water) each day.  Your body will thank you!

Don’t think you can break the soda habit?  Help your family swap out one sugary drink a day with water and save yourself – and your kids - 90 calories! By substituting just one can of soda a day, you will lose 14.6 pounds a year, according to researchers.

Fitness for Health can help you build a healthier body by creating a customized, exercise regimen that addresses your unique concerns.  Whether you want to decrease your weight, tone, build muscle, increase flexibility or improve your athleticism, we can help you reach your goals!  Visit www.FitnessForHealth.org to learn how we can help you – and your children – combat obesity.

 

Counting Calories Can Be Easy

Now that autumn is upon us, unfortunately, we won’t have the opportunity to bask in the sun exercising.  So, we have to turn our attention to fun ways to burn calories while ensuring proper diets.

When you think of counting – and decreasing – your calories, do you automatically think of crunches and restrictive diets?  It doesn’t have to be that way! Lessening your caloric intake can be easy – and fun.

The following simple changes to your daily routine could help get your body to burn extra calories.

·    Exercise before bed.  Do you give into your cravings while watching TV at night?  Try exercising instead. According to an April 2013 study in the journal, Obesity, our circadian system makes us hungriest a few hours before bedtime. But you may feel fuller after working out: A different study in the journal Metabolism found that perceived fullness was higher among participants after 12 weeks of aerobic training than before they were exercising. So a brisk walk after dinner each night may make you less likely to snack before bed.

·    Eat fruit before your meal.  Are you truly hungry or are you just bored? Try this test.  Once you feel hungry, eat a piece of fruit.  If you don’t want the fruit as a snack, you aren’t that hungry and you just saved yourself calories!

·    Snack.  Yes, I encourage snacking.  Eating small meals throughout the day helps metabolize your food and keeps you feeling full throughout the day.  Although, ensure you are eating healthy snacks such as nuts, fruit, cheese or popcorn which provide protein and vitamins to your diet.

·    Play with your dog.  As many of my blog readers know, I am an avid pet lover who also believes that pets enrich our lives and encourage us to lead health, active lifestyles.  Researchers at Michigan State University found that having a dog is linked with burning 200 extra calories per week. Registered dietitian Keeley Mezzancello, who’s also a certified strength and conditioning specialist, says people who own and walk their dogs are 34% more likely than people who don’t to meet the American Heart Association's recommended 150 minutes of physical activity a week. Dog-walkers generally strolled about an hour longer per week than non-dog-walkers, which translates to an additional 230 calories burned a week.

·    Have a sit-down, family meal.  Studies have shown that actually sitting down and conversing while eating helps you be more mindful of your portions and the amount of food you are ingesting.  Also, making time for a family meal helps strengthen the bonds with your children and loved ones.  It’s a win-win!

Do you prefer to work out with a friend in order to make fitness more fun?  Fitness for Health offers a one-hour, group exercise program utilizing exergaming fitness equipment which is cutting edge and state-of-the-art.  Visit www.FitnessForHealth.org to learn about our Tuesday/Thursday group program from 11am – 12pm. 

 

Could ADHD Play a Role in Obesity?

Attention deficit hyperactivity disorder (ADHD) is the most common behavioral disorder in children, affecting three to five percent of that age group, according to the National Institutes of Health (NIH).

ADHD results in problems with inattention, hyperactivity and impulsiveness, which can affect social interactions, work or school productivity and self-esteem. Research suggests that attention deficit disorder may be also linked with another rising disorder — obesity.

A new study in the Western Journal of Nursing Research suggests the possibility of screening anyone with a chronic weight issue for ADHD since one in five adults who were obese turned out to have multiple symptoms of it, compared with around one in thirty in the general adult population. Previous studies have also found that children and adults with ADHD are significantly more likely to be overweight.

According to Psychology Today, “The link between ADHD and poor eating habits isn't surprising when you consider that it is a disorder of executive function, a set of cognitive skills which act as our brain manager. Executive function impacts almost every aspect of living, encompassing our ability to self-regulate, organize, plan, prioritize and anticipate the future. Eating is only one of many facets of ordinary life influenced by ADHD, yet typically flies under the radar.”

What can be done?

·    Set a good example for your family.  Children emulate their parents.  If you make healthy food choices so will your kids.

·    When having dinner as a family, don’t eat in front of the TV.  This way, you and your children will know exactly how much you are consuming.  Talk during dinner and place your utensils on your plate when you are speaking.  This will encourage you – and your family – to eat more slowly and actually participate in conversation.

·    Children are easily distracted – especially kids with ADHD.  If you don’t want your children consuming junk food out of boredom or low self-esteem, don’t keep junk food in your pantry.  Treat chips, cake and cookies as a treat for special occasions or a weekend indulgence.

·    Don’t use food to calm an agitated child.  Young kids will learn to connect food with their emotions and, later in life, could use food to try to ward off sadness and, thus, creating weight issues.

·    Establish healthy eating – and exercise – habits from an early age.  As I wrote about in my blog, “Exercise Helps Children with ADHD,” regular, half-hour sessions of aerobic activity before school helped young children with symptoms of Attention Deficit Hyperactivity Disorder become more attentive.  So, make exercise fun!  Rake leaves, walk around the neighborhood or play tag in the backyard as a family.  Not only will you burn calories and help your family members with ADHD lessen their symptoms, you will create lifelong memories together and teach your children the value of an ongoing healthy, active lifestyle.

To learn how Fitness for Health helps children and adults with ADD and ADHD improve their cognitive abilities through exercise, visit www.FitnessForHealth.org or call 301-231-7138 to schedule a free tour of our facility.

Are Diabetes and Depression Linked?

We all know that how you feel physically affects how you feel mentally - and vice-versa.

Do you have diabetes?  Are you depressed?  Ongoing research suggests that people with either health condition are at higher risk of developing the other.

Numerous studies have explored the link between diabetes and depression but scientists are still unsure if diabetes causes depression or depression causes diabetes. The latest research suggests the influence may go both ways, although depression seems less likely to lead to diabetes.

Because caring for diabetes can be stressful and overwhelming, it may lead to anxiety and depression.  On the other hand, if you are depressed, you may not be taking care of yourself – not eating healthily and not exercising - which, ultimately, can lead to diabetes.

According to Sara Foster, RN, MPH, “A recent review of 16 studies with nearly 500,000 participants found that people with type 2 diabetes were more likely to have depression than those without the disease. Past research reported a 24 percent higher risk for depression in people with type 2 diabetes. Those younger than 45 may be at particular risk for depression or type 2 diabetes if they already have the other condition.”

Proper treatment for both can make a difference. A recent study in the Annals of Family Medicine found that, “by treating diabetes and depression at the same time patients fared better. In fact, study participants who were given such integrated care had better blood sugar control and fewer symptoms of depression.”

If you think that you may be depressed, try exercise.

Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.

To learn how Fitness for Health can help you improve your mind-body connection utilizing state-of-the-art fitness technology, visit www.FitnessForHealth.org or call 301-231-7138.

Exercise Helps Children with ADHD

Have you heard?  Exercise can help children with ADHD.

As many of you know, I have ADD and created Fitness for Health because I wanted to help children faced with the same challenges and assist them in achieving their maximize potential via physical fitness.

I wrote about “Exercise as Medicine for ADD and ADHD” in my blog on January 29, 2014.  And, a study published on Tuesday in the Journal of Abnormal Child Psychology confirms that exercise can treat the symptoms of ADHD.

The study found, “regular, half-hour sessions of aerobic activity before school helped young children with symptoms of Attention Deficit Hyperactivity Disorder become more attentive and less moody.”  Other research found that a single bout of exercise improved students’ attentions and academic success.

“This is the first large-scale demonstration of improvements in ADHD symptoms from aerobic physical activity using a randomized control trial methodology,” said Betsy Hoza, lead author of the study and professor of psychological science at the University of Vermont.  “This shows promise as a new avenue of treatment for ADHD but more work needs to be done before we know for sure if it really is.”

If you or a loved one have ADD or ADHD, the daily demands of school, work and family can seem overwhelming. But, by using exercise as a “medicine,” you can become more organized, better able to concentrate and use your newfound focus to tackle new challenges.

To learn how Fitness for Health helps children and adults with ADD and ADHD improve their cognitive abilities through exercise, visit www.FitnessForHealth.org or call 301-231-7138 to schedule a free tour of our facility.

The State of American Obesity

Have you heard? Washington, DC, is the third least obese “state.”

The Trust for America’s Health and the Robert Wood Johnson Foundation released its annual report on obesity this week.  According to the latest data, adult obesity rates increased in six states (Alaska, Delaware, Idaho, New Jersey, Tennessee and Wyoming) over the last year.  Mississippi and West Virginia have the highest rates of obesity at 35.1 percent, while Colorado has the lowest rate at 21.3 percent. The report further states,” Twenty states have rates at or above 30 percent, 43 states have rates of at least 25 percent and every state is above 20 percent.”  Obesity rates did not decline in a single state.

“Until we start moving more and think more about the quality of the food we’re eating, we’re not going to fully reverse this epidemic,” said Jeffrey Levi, PhD, executive director of the Trust for America's Health (TFAH), in a press conference, reported TIME. He attributed the historic number to bad eating habits, lack of physical activity, fast-food chains, and scarcity of affordable nutritious foods in many areas.

The silver lining? While cheap sugary treats and lack of exercise still put kids at risk, especially those in the black and Latino communities, the prevalence of obesity among all American children has leveled off.  Last February, the CDC reported that childhood obesity rates in the U.S. dropped 43 percent from 2003 to 2012.

Do you prefer to work out with a friend in order to make fitness more fun?  Fitness for Health offers a one-hour, group exercise program utilizing exergaming fitness equipment which is cutting edge and state-of-the-art.  Call us at 301-2131-7138 to learn about our Tuesday/Thursday group program from 11am – 12pm. 

Is Your Child Scared of Gym Class?

It is back-to-school time!  And, that means the return of the sometimes dreaded gym class.

Physical education (PE) classes at school cause fear and anxiety for many children. If your child is nervous at gym class time, these tips will help your child address his/her anxieties and learn to manage anxious situations.

Some kids love PE and look forward to burning off energy during gym class, but for others, PE is the most dreaded time of the school day. They may be embarrassed about their lack of athletic ability or self-conscious about their weight.

As I’ve seen firsthand many times, fear of gym class can keep kids from enjoying school, social activities and prohibit them from achieving a healthy lifestyle now and later in life.

Here are three tips for parents of children nervous about PE:

·    Be proactive.  Find out which sports/physical activities your child will play in gym class. Practice ahead of time with your child so he/she won’t be as self-conscious when playing those games with peers at school. Kick the soccer ball around the backyard, shoot baskets in the driveway or work on serving for volleyball.

·     If you are unable to practice with your child, contact a children’s gym to register him/her for fitness or sports classes.  Children’s gyms can be a fun transition into PE class because the child can learn that fitness can be enjoyable and that all sports skills can be learned with dedication and hardwork over time.  It also gives the child positive reinforcement while working at his/her own pace and the self-confidence to try new skills without the fear of peer ridicule. 

·    Help your child laugh at himself/herself. Playing with your child is a great time to demonstrate how to make light of your personal, athletic weaknesses. Keep the games lighthearted and fun and don’t forget to ensure that your child understands that gym class doesn’t need to be taken so seriously.

·    Encourage your child to embrace a lifelong, healthy active lifestyle. There are many ways to stay fit, not just team sports. Give your child the opportunity to try out different activities, from swimming to hiking to dance to flag football. Some kids may like working out at a fitness center while others may like to take a jog around the neighborhood while taking that time to reflect on the day’s events.

It’s hard to watch your child suffer. But, PE class can offer a teachable moment by allowing your child to learn to overcome difficult situations with grace and determination.  A child won’t like every sport played in gym class, but maybe he/she will find a new physical activity that will be loved into adulthood!

To learn how Fitness for Health can help your child improve his or her gym class fundamentals by participating in fun, fitness programs designed specifically for children and teenagers, visit www.FitnessForHealth.org or call 301-231-7138 to schedule a free tour of our children’s fitness facility.

Walk Away the Calories

Looking for an inexpensive way to enjoy the dwindling, warm days while exercising?  Try walking.

According to Natural Health, “Walking is the simplest, cheapest and most convenient way to exercise. But if your goal is to lose weight, an easy stroll isn't going to cut it.”  A 150-pound person burns less than 100 calories on a leisurely half-hour walk.

So, turn up the intensity of a walk and burn more calories with these three simple habits:

·    Walk faster.  People often wonder how you might burn more calories per mile at slow speeds. This is because you are basically stopping and starting with each step and your momentum isn't helping to carry you along. Your body walks more efficiently at moderate speeds. Meanwhile, at very high walking speeds you are using more muscle groups with arm motion and with a racewalking stride. Brisk walking, at a pace that makes it tough to talk, which means at least two miles in 30 minutes, is a good way to lose weight. Your goal should be to work out at about 75 percent of your maximum heart rate. (To calculate your target heartbeats per minute, subtract your age from 220, and then multiply that number by 0.705.)

·    Add incline.  Walk up a hill or stairs to add cardiovascular conditioning to your workout.  This not only increases your calorie expenditure but also tones the muscles in your buttocks and thighs because it demands more from your legs.

·    Walk for a longer time.  Many people think that walking three times a week for 30 minutes at a time is the magic weight-loss formula. Although, researchers found that people who were successful at weight loss burned the number of calories that you would by walking about an hour a day, almost every day of the week.

Regular exercise – especially walking - is beneficial for people of all ages.  Exercise helps to improve muscle and joint flexibility and keeps your heart healthy.  It also can improve sleep and helps to maintain a healthy weight.

To learn more about Fitness for Health’s customized fitness programs for children through senior citizens, visit www.FitnessForHealth.org or call 301-231-7138.

Youth Concussions

Consumers should beware of dietary supplements that claim to treat a concussion, the U.S. Food and Drug Administrations said yesterday.

"Exploiting the public's rising concern about concussions, some companies are offering untested, unproven and possibly dangerous products that claim to prevent, treat or cure concussions and other traumatic brain injuries," the agency said in a post on its website.

The beginning of the school year signals the beginning of fall sports season.  Are you worried about your young athlete receiving a concussion?

Youth concussion rates are on the rise.  Approximately 40% of emergency department visits for sports-related concussions in young athletes occurred in children aged 8-13 years, based on data from concussion-related hospital visits in the United States between 2001 and 2005.

Many parents, coaches, teachers and other adults feel that because these athletes are so young, they could not possibly get seriously hurt, but, of course, this is not the case. There are roughly half a million ER visits for concussions occurred among 8- to 19-year-olds and the number of elementary and middle school-aged athletes treated in hospital ERs (for concussions they got while playing on sports teams) has doubled in just a decade.

Why is the rate of concussions in younger children doubling?  Lisa L. Bakhos, MD, Brown University pediatric emergency medical specialist, said, “We don't really know why this is.  We know that kids are bigger now than they were in the past, which could be contributing to this trend. And, sports seem to be more competitive."

Is the answer to ban your child from sports until he/she is older and physically bigger?  In my opinion, the answer is no.  Sports are a great way to reinforce the importance of physical fitness in young kids while also teaching valuable lessons in sportsmanship, cooperation, listening skills and responsibility.  These lessons learned at a young age can help create a foundation of building blocks that kids can expand upon as they age.

Parents and coaches need to actively monitor and listen to their athletes though.  If a child is injured, ensure the child is taken out of the game and not allowed to play on the team until he/she has fully recovered.  One way to know that recovery has occurred is to ask the child.  But don’t solely take the child’s word for it.  Check with a reputable physician and have the child receive a medical physical. 

Over the past couple of years, the news has reported numerous children who have died on the field because they were playing in games after receiving concussions or playing after receiving multiple concussions within a short timeframe.  This is heartbreaking because these deaths could – and should - have been prevented by not allowing the child to participate in sports so soon. 

As adults, it is our responsibility to keep kids safe – and healthy – as they pursue their passion for sports and athletic endeavors this school year. 

Is your child ready to take his or her athletic training to the next level and train like a professional athlete?  Call Fitness for Health at 301-231-7138 to learn how we can help you become stronger, faster and more explosive. 

What's In Your Lunchbox?

Happy first week of school to most of the families in the D.C. area!

Back to school time is the perfect opportunity to speak to your children about healthy food choices.

Buying lunch at school may be the first time that kids get to call the shots on which foods they'll eat. Luckily, there’s been a nationwide effort to improve the taste and nutrition levels in school lunches.  But, some food options served at school are still exceeding recommendations for fat. In the typical school cafeteria, kids can still choose an unhealthy mix of foods, especially the less nutritious fare often available a la carte or in the vending machine.

If your child will choose an item from the lunch line, encourage him or her to make good choices by incorporating fruits and veggies and trying a variety of foods.  (Chicken nuggets may be tasty, but eating them each day won’t give your child an opportunity to try new foods that he/she may love.)

If your child will brown bag it, enlist your child’s help to make lunch!  Treat this bonding moment as a chance to instill healthy food choices in your child while having fun making creative fare.  Does your child love “Toy Story”?  Make cucumber slices that look like aliens.  Does your child like flowers?  Make a PB & J sandwich on wheat bread that is shaped like a daisy.

Your imaginations are your only limits!

Begin the school year by reminding children that food can be fun while being nutritious!

What are your children’s favorite healthy lunches?  I’d love to hear from you.

Visit www.FitnessForHealth.org to learn how Fitness for Health can help you create a fitness plan customized to assist you in reaching your personal goals.

 

 

 

Managing Back-to-School Stress

Only a few more days before the beginning on the new school year! I want to take this opportunity to share a past blog with you regarding back-to-school stress.  Enjoy!

The stress of a new school year can make you forget some of the benefits of being a parent. It's an adjustment time for you and your child. Keeping your child safe, healthy and happy during the school year becomes your number one priority. Here are some back-to-school tips to make the transition a little easier and a lot healthier.

Preparation is always the key to diminishing stress. Whether it is purchasing the correct tools, getting tasks done ahead of time or instilling healthy habits in your children, preparation will help you breathe easier.

Here are a few tips:

·    Visit the school.  The stress of a new school year can make you forget some of the benefits of being a parent. It's an adjustment time for you and your child. Keeping your child safe, healthy and happy during the school year becomes your number one priority. Here are some back-to-school tips to make the transition a little easier and a lot healthier.

·    Arm yourself with school supplies before the first day.  Grab an extra school supply list. Most of the time, they are at various stores. Parents can just pick them up as they enter. Hold off buying anything until after you meet the teacher. Show the list to her and ask if there is any addition or elimination, and change it accordingly.

·    Make a trial run this week.  Take a trial run on getting up early at least five days before school. This helps with solidifying the new schedule and is proven to help prevent cranky kids.

·    Have a family meeting.  If you are planning changes with anything at all, have a family meeting at least one week before school. This is the perfect time to implement a new school plan for the new year. For example, new homework rules, activities (not too many, I hope), as well as when and what to eat before school and afterwards. This is especially true if your child goes to an after school program. Although many of the schools are cutting back on the handy chip, soda and candy machines, others have new ones.

Have a happy and safe new school year!

Fitness for Health can help you and your child become ready for gym class this year by creating an individualized fitness program that addresses your child's unique concerns.  Whether your child wants to improve his athleticism or hone phys ed class skills, we can help your child reach his or her goals!  Visit www.FitnessForHealth.org to learn how we can help your child.

 

 

Sunshine Improves Your Health

A study from Northwestern Medicine and the University of Illinois at Urbana-Champaign indicates that all-day exposure to natural light, even by means of a window, leads to longer sleep duration at night, as well as increased physical activity and quality of life.

"There is increasing evidence that exposure to light, during the day, particularly in the morning, is beneficial to your health via its effects on mood, alertness and metabolism," says senior study author Phyllis Zee, M.D., a Northwestern Medicine neurologist and sleep specialist.

The study was conducted on office workers, and windows in the workplace could mean up to 173 percent more white light exposure during the day and an average of 46 minutes more sleep at night, researchers concluded.

They also noted a trend of workers with more light exposure being more physically active than their counterparts. Sunlight gives you energy. Melatonin regulates sleep, so having lower levels of this hormone in your body gives you more get up and go and more energy to exercise.

So, bask in the sun sensibly!

Studies have also shown that a sensible amount of sun reduces your risk of several cancers and other serious health conditions. And it's all thanks to vitamin D, which is made by our bodies through the action of the sun's UVB rays on our skin.

Professor Michael Holick, of Boston University School of Medicine and author of The UV Advantage states, "We get about 90 to 95 per cent of our vitamin D from the sun. It is essential for absorbing calcium, keeping our bones healthy, and for protecting against serious chronic diseases later in life such as osteoporosis, Type II diabetes, multiple sclerosis and many common cancers."

Not to mention, sunshine makes you happier! It boosts levels of serotonin - the body's natural happy hormone. That's why we tend to feel happier and more energetic when the sun shines. Regular sun can stave off moderate depression, particularly if combined with exercise, such as a walk in the park.

Celebrate the last rays of the summer sun and create a lasting fitness program.

To learn how Fitness for Health can help you improve your mind-body connection utilizing state-of-the-art fitness technology, visit www.FitnessForHealth.org or call 301-231-7138.

Overweight Preschoolers May Have Adult Health Issues

Some overweight and obese preschoolers may already have risk factors for heart disease and diabetes, a new study from Italy suggests.

The study involved more than 5,700 healthy children ages 2 - 6 who visited pediatricians in Rome between 2011 and 2012. Of these children, about 600 (about 10 percent) had become overweight or obese within the last year, and the researchers ran detailed blood tests about 200 of these children for the study.

The findings show that the metabolic abnormalities linked with obesity are present in young children, even though these children have only been overweight or obese for a short period of time. "Our results suggest that the risk for metabolic abnormalities related to obesity begins to manifest early in the natural history of weight gain," the researchers, from the Bambino Gesù Children’s Hospital in Italy, wrote in the Aug. 11 issue of the journal JAMA Pediatrics.

The study found that “nearly 40 percent of these children had at least one abnormal reading in their metabolism — such as high blood pressure, high cholesterol, elevated blood sugar or low levels of "good" cholesterol — which, in studies of adults, have been linked with an increased risk of heart disease and diabetes. About one-third of the children had nonalcoholic fatty liver disease, or a buildup of fat deposits in the liver.”  Obese children with such abnormal results also had a higher body mass index (BMI) than obese children without metabolic abnormalities.

How can parents encourage their children to be physically from the time they’re babies?  In my opinion, make physical activities and games FUN for the whole family!  The key to successful participation is creativity and positive reinforcement as well as scheduling a regular time during the week as “family playtime” so children will learn to emulate their parents.  Families need to work - and play - together to enhance physical fitness while building stronger relationships.  With an integrated approach, parents, grandparents and children can create fun, recreational games that also increase self-esteem - and help families bond - while increasing kids' physical activity.

• Celebrate the final days of summer and get moving!  Schedule one afternoon a week for the family to do yard work together.  (Even if your toddler just plays in the dirt with sticks.)  Studies show that you can burn about 350 calories an hour mowing the lawn or 175 calories for 30 minutes of raking the beginning of the fall leaves.  Not only will you get a great workout, your yard will look great too.

• Rest.  Researchers at the Johns Hopkins Bloomberg School of Public Health have found a correlation between childhood obesity and the amount of sleep a child receives each night.  The fewer hours of nightly sleep, the higher the risk for becoming overweight or obese.

• Focus on your child’s health, not his weight.  Childhood and adolescence are difficult enough for most children and self-esteem can suffer – especially if the child is heavier.  Parents can help by making sure their kids are active and learn to make good food choices. 

• Play actively. It’s critical to keep your kids moving throughout the day as much as possible (and to join in on the fun when you can).  Physical activity naturally stimulates chemicals that help clear glucose out of the blood and helps to prevent diabetes.  For most kids, 60 minutes or more of physical activity is recommended daily. (For more ideas to help your kids - and entire family - stay fit, check out Tips for Getting Active by the National Heart Lung, & Blood Institute (NHLBI)).

Obesity among the young isn't a problem that's going to magically fix itself. Make a difference in your kids' lives and get moving – as a family!

Is your child or family in need of fitness assistance?  Fitness for Health can help your family create a healthy, active lifestyle while having fun.  We offer customized exercise programs designed to fit your exact needs and help you reach your unique health goals. And, we offer family workouts and Open Gym playtimes (beginning again after Labor Day) so families can become active together. Visit www.FitnessForHealth.org to learn about our programs or call us at 301-231-7138.

Depressed? Try Exercise

In light of Robin William's recent supposed suicide, I want to concentrate on a serious problem - depression.

Depression is a common and disabling illness, affecting more than 100 million people worldwide.

Can a few laps around the block actually solve your emotional problems? Probably not, but a regular exercise program might help.  A review of studies stretching back to 1981 concluded that regular exercise can improve mood in people with mild to moderate depression.  It also may play a supporting role in treating severe depression.

A study, published in the Archives of Internal Medicine in 1999, divided 156 men and women with depression into three groups. One group took part in an aerobic exercise program, another took the antidepressant drug, Zoloft, and a third did both. At the 16-week mark, depression had eased in all three groups. About 60%–70% of the people in all three groups could no longer be classed as having major depression. In fact, group scores on two rating scales of depression were essentially the same. This suggests that for those who need or wish to avoid drugs, exercise might be an acceptable substitute for antidepressants.

A follow-up to that study found that exercise’s effects lasted longer than those of antidepressants. Researchers checked in with 133 of the original patients six months after the first study ended. They found that the people who exercised regularly after completing the study, regardless of which treatment they were on originally, were less likely to relapse into depression.

Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. Even five minutes of aerobic exercise can stimulate anti-anxiety effects.

So, what are you waiting for?

To learn how Fitness for Health can help you improve your mind-body connection utilizing state-of-the-art fitness technology, visit www.FitnessForHealth.org or call 301-231-7138.

You Need Water

Many people are taking advantage of the last days of summer by taking their workouts outdoors.

I’d like to take this opportunity to highlight the importance of hydration - when working out and even when you’re not.

Everyone has heard that the human body is comprised of roughly 60% water, but did you know that, by the time you become thirsty, you are already dehydrated?

Try as I may to drink as much water as I can throughout the day, I too am guilty – as are most people – of not drinking enough to keep my body performing at peak condition.

So, why is keeping hydrated important?

·    Water helps you perform better.  Proper hydration contributes to increased athletic performance. Water composes 75% of our muscle tissue.  Dehydration can lead to weakness, fatigue, dizziness, and electrolyte imbalance when working out.

·    You will lose weight if you stay hydrated.  If your belly feels full, you won’t be as hungry and won’t overeat.

·    You will have less joint pain.  Your joints are fluid filled and you have to drink enough water in order for them to work properly. This is especially true of the discs between your vertebrae. If you suffer from low back pain, drinking water can help. This is also true for your knees. Water is vital to your joints and keeps them moving freely. Drinking water can reduce pain in your joints by keeping the cartilage soft and hydrated. This is actually how glucosamine helps reduce joint pain, by aiding in cartilage’s absorption of water.

·    Hydration makes you happier.  Because the brain is made up of mostly water, scientists have shown that proper water consumption helps you think more clearly and helps to lighten your mood.

·    Lower your risk of heart attack.  According to the National Institutes of Health, coronary heart disease, when your arteries clog up with plaque, is the number one cause of death for both men and women in the United States. A worsening of coronary heart disease can lead to a heart attack. The best way to prevent it? Drink more water.

·    Water helps to prevent cancer.  The U.S. National Library of Science and the National Institutes of Health states that staying hydrated can reduce your risk of colon cancer by 45%, bladder cancer by 50% and possibly reduce your risk of breast cancer.

Water is the building block of life and helps with critical functions such as maintaining body temperature, cushioning and protecting vital organs and aiding in digestion.  Therefore, it is vital that you try to drink half your bodyweight in ounces of water (if you weigh 120 pounds, drink 60 ounces of water) each day.  Your body will thank you!

Fitness for Health can help you build a healthier body by creating a customized, exercise regimen that addresses your unique concerns.  Whether you want to decrease your weight, tone, build muscle, increase flexibility or improve your athleticism, we can help you reach your goals!  Visit www.FitnessForHealth.org to learn how we can help you.

Exercise Addict

As of this week, the nation's obesity rate for 2014 stands at 27.7 percent, according to new Gallup data. That's up from the 2013 rate of 27.1 percent, which was the highest annual rate ever measured by the polling organization.

We all know that less than 20 percent of Americans meet national physical activity guidelines.  But, have you considered how many Americans are addicted to exercise?

Recent research is beginning to shed some light on the notion that there may be a point at which too much exercise may have detrimental physical and psychological health effects and turn into an addiction.

How can you tell if someone or you may be addicted to exercise?  Ask these questions:

·         Do you follow up a poor run or workout by running or exercising more and resting less?

·         Have you pushed yourself through a training session despite an injury?

·         Do you value exercise more than work or family?

·         Would you prefer to work out instead of hanging out with friends?

·         Do you feel depressed, irritated or anxious if you miss a workout? 

Each of us has a unique tipping point beyond which continuing to sweat, lift, push or pull does more harm than good. People addicted to exercise continue to keep going despite injuries, mental issues, social obligations and physical exhaustion. They may even watch their careers crumble, and their family and friends drift away because exercise is their top (and sometimes only) priority.

These are signs of addiction.

If you or someone you know has an exercise addiction, speak to a counselor. As you work with a counselor, change the emphasis of your exercise from "more is better," to quality. Objective progress can be made by planning your workouts with an experienced trainer on a weekly basis, with rest and recovery given the emphasis they deserve in a well-balanced training program.

Exercise should be fun and have an element of play. If working out loses all aspects of fun, something has gone wrong. The most competitive professional athletes still love their sport, love to run because it gives pleasure, and not because it has become a compulsive need.

Fitness for Health creates fun, fitness programs based on a person's individual fitness goals.  Whether you are a young child or a child at heart, Fitness for Health can you help you achieve your fitness goals.  Visit www.FitnessForHealth.org to learn about our exercise and sports programs.

 

Incorporate Movement Into Learning

Any educator will tell you that movement with intention anchors learning and prepares the brain for learning. And, neuroscience supports the link of exercise, physical activity and movement to improved academic performance.

Research has shown that movement is key to learning.

According to Anne Green Gilbert, author of Teaching the Three Rs through Movement and Creative Dance for All Ages and former third grade teacher, there is a direct relationship between the amount of movement a classroom teacher uses and the percentage increase in students’ test scores.  She writes, “Five years after my own experience as a third-grade teacher in Illinois, I was training teachers at the University of Washington and received a federally funded grant to conduct research in the Seattle Public Schools. During the 1977 school year, 250 students from four elementary schools studied language arts concepts through movement and dance activities for 20 weeks. The third grade students involved in the study increased their MAT scores by 13 percent from fall to spring, while the district-wide average showed a decrease of 2 percent! The primary grade project students also showed a great improvement in test scores.”   That is an amazing increase in such a short timeframe.

Additionally, a 2011 study by the American Academy of Pediatrics shows that intentional movement and exercise can improve test scores. The study adds to growing evidence that exercise is good not only for the body but also for the mind. In the study, first- and second-graders moved through stations in an action-based learning lab, learning developmentally-appropriate movement skills while basic academic skills were reinforced. The study states, “Children traced shapes on the ground while sitting on scooters and walked on ladders while naming colors on each rung or reciting sight words.”

In the same study, third- through sixth-graders had access to exercise equipment utilizing TV monitors playing math problems for review.  Another treadmill had a monitor that played geography lessons as a student ran through the scene, and a rock-climbing wall was outfitted with numbers that changed as the students climbed so they could work on math skills. The results of the study showed that the “time spent outside of a traditional classroom in order to increase physical education did not hurt students’ academic achievement. In fact, students’ test scores improved. Specifically, the number of students reaching their goals on the state tests increased from 55 percent before the program was initiated to 68.5 percent after program participation.”

These studies reinforce that students cannot sit still for very long before the blood and oxygen flow to their brains significantly slows down, thereby, slowing down the learning process.

As back-to-school season approaches, I wholeheartedly believe that movement is the key to learning. For more than 25 years, at my gym, I’ve combined fitness and basic math facts to help maintain the physical fitness and cognitive abilities of my clients aged 3 - 100, and every day I see “miracles” and achievements occur.

Bringing movement into classrooms will not only increase learning, but will make classrooms healthier and happier places to learn while showcasing the importance of physical activity and leading healthy, active lifestyles.

Fitness for Health is proud to offer “Learning On the Move” - a one-on-one, hands-on academic program where kids are encouraged to learn and develop through movement and gross and fine motor activities. To learn more about this program for ages preschool through second grade, contact Eve Margol, M.Ed., Education & Movement Specialist, at Eve@FitnessForHealth.org or call 301-231-7138.