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.