Archive for the ‘Fitness for kids’ Category

Are you concerned about inactive children and teenagers? Wii weight loss plans are becoming extremely popular as a means to get them up and moving when sometimes it seems that the only part of their body that gets a workout is their fingers operating the game pad. Wii fitness games provide an excellent way to engage them in an exercise program without having to drag them away from the television and game console. So turn their obsession with video games into a means to increase fitness. Wii weight loss plans are cheaper than the gym but still provide a wide variety of exercises that your child or teen will love. And the best thing is, a Wii weight loss plan allows you to involve the whole family so you can benefit from increased fitness too. If your children need to lose weight, they need exercise they can enjoy. If exercising is a drag they’re not likely to persist with it.

Most personal trainers recommend a minimum of 60 minutes of cardio exercise every day for children and teenagers want to maintain healthy weight and fitness levels. If they have never shown an interest in other forms of exercise but they like playing console games then Wii fitness programs provide an excellent option.

Wii games can be customized to their fitness level and they can even track their progress. Over time, you will actually see evidence of their increasing fitness levels and a leaner and more toned body. Kids don’t really care that much if they’re losing weight, as long as they are having fun they will continue to play the games.

Some of the Wii fitness games available include:

• Wii Fitness Ultimatum (with Gillian Michaels)
• Wii Biggest loser
• Wii Sports Resort
• Wii Water Sports
• Wii Sports Plus
• Wii Dance Party
• Wii Sports
• Wii Fit

Using a Wii fit program to improve fitness is a great help, but remember, exercise is only one element of fitness. It is also necessary to address their diet if you want to optimize their weight loss. It may surprize you to know that this doesn’t necessarily mean cutting back the amount they eat, it can simply be a matter of changing the types of food they eat.

When they eat appropriate portions of healthy food as frequently as they should they will be able to eat all the food they need without feeling hungry. It is recommended that we eat 5 or 6 small meals per day, three main meals (smaller portions than they would have if only having three meals) and the rest snacks like a piece of fruit or a small can of tuna or salmon or maybe the occasional cookie or cake, just don’t overdo it on sugary snacks. Avoid feeding them large amounts in the evening as metabolism naturally slows at that time, better to have a big lunch and a light dinner. It is important to maintain the right balance of foods, a balance of 50% carbs, 30% fat and 20% protein is generally recommended. If you follow this you will discover that they aren’t hungry and their energy levels will be enviable.

Adequate hydration is also crucial to losing weight. When we become dehydrated our body ceases to function at optimal levels – our metabolism slows down and our body starts retaining toxins and fluid (since it doesn’t want to release what fluid it has). Ensure that they drink plenty of water to avoid this. The recommended daily water intake is 8 glasses.

When it comes to losing weight it’s important to remember the three pronged approach: eat right, drink enough, and exercise frequently. If they do this consistently they are guaranteed to lose weight. So if you want to improve their fitness and make weight loss fun try incorporating a wii weight loss plan for their exercise so they don’t get bored.

These days, the idea of exercise for children seems like an alien concept. Many modern children seem to be couch potatoes in front of the TV or playing games on the computer or game console. The only part of their body that gets a workout is their thumbs on the game pad. Family life is another thing that is virtually non-existent. Children are focussed on their own electronic pursuits to the exclusion of all else while Dad and mum are out working long hours in order to afford the lifestyle and gadgets that are SUPPOSED to make life easier (ironic isn’t it!).

Thirty years ago this wasn’t the case, there were no game consoles or computers and television didn’t have the range of channels and programs aimed at children and teenagers. With the lack of indoor activities available children spent much of their time outdoors (weather permitting), riding bicycles, scooters, playing chasey with the neighbours kids, building cubby houses etc. Children also tended to walk to school rather than being driven.

Life has changed dramatically, in many areas it is unsafe for children to run around the way they could a generation ago. Circumstances have not encouraged children to exercise and because of this, exercise for children is becoming a lost art.

Outdoor activities have become ‘uncool’ (or ‘so ghey’ as teenagers say these days). As far as teenagers are concerned, everybody who is anybody has a Nintendo DSi and a latest model XBOX, Playstation or Wii as well as an iPod and a cell/mobile phone (preferably an iPhone). They don’t want to exercise, and frequently don’t want the company of others including their family.

Exercise is an essential part of a healthy life. It’s not enough for them to participate in physical education or sport at school. Parents need to teach their children the importance of exercise.

Is there a sport the whole family can enjoy? There are plenty of things you can do to encourage exercise for children like:

• Arrange a family outing once a week and ride bikes, have a picnic and soccer game in the park or just shoot a few hoops.
• Take the dog for a walk together
• Like dancing? Get into Zumba Fit. Tremendous aerobic exercise and fantastic fun! You can do it at the gym in group classes or if you’re too self conscious buy the home kit.
• Go swimming once a week
• If they like computer games challenge them to a race on Wii sports
• For younger children there are many games that connect to the tv and they can stand on the board attached to the tv and go through the motions of snow boarding or whatever.

Swimming is a fantastic sport, low impact on the joints but extremely effective. Have you ever noticed how tired your muscles are when you climb out of the pool? They shake like jelly if you’re not used to it. Of course, your child may need to learn to swim. Go to the pool together and spend the time swimming rather than standing around, as that won’t achieve anything.

As parents we have a responsibility to teach our children. You can make sure that your children can pass on the importance of physical activity to the next generation rather than exercise for children being a forgotten art for future generations.

In modern society it is estimated that one in three children is currently overweight. The statistic for adults is closer to one in two (50%), for this reason it’s crucially important that parents be proactive in dealing with childhood obesity in order to bring this disturbing trend under control so this generation does not become the first in hundreds of years to have shorter lifespans than their parents.

We all understand that there are several factors which have contributed to this dramatic increase in childhood obesity:

1. We have busier lifestyles and therefore have less time to prepare nutritious, home made meals so more processed and fast food is consumed. It seems odd that with all the advances in technology that are supposed to make life easier we are busier than ever. This phenomena is easily explained however. The fact is that the technologies cost money so we are all working longer hours etc in order to afford the technologies so in fact it doesn’t make life easier at all, just increases our need for a greater income.
2. Then of course we also tend to engage in less physical activity. It’s not as safe for children to play outside as it was 30 years ago when I was growing up. Combine that with the invention of gaming consoles and computers and children spend so much time on those pursuits. Thankfully, the giant gaming companies have started listening to parents and doctors concerns about the lack of activity in children and have begun developing console games that require movement like Wii sports etc.

While recognizing the causes is relatively simple, it’s not always so simple to create a solution.

Here are a couple of things you can do to help your children lose weight or lead a healthier lifestyle to avoid becoming overweight in the first place:

• Lead by example. Provide your children with an example of healthy eating and excercise habits. Let them see you enjoying these things, don’t make it look like a chore. Encourage them to come when you take the dog for a walk. A couple of times a week after work or school, rather than vegetating in front of the t.v., go for a swim, bike ride, kick a football, shoot some hoops or fly a kite. Arrange weekly family activities like bike rides, picnics in the park, ten pin bowling etc. The point is that if we foster a love of healthy food and outdoor activities our children are more likely to carry that outlook with them into adulthood, thus avoiding obesity in the first place.
• If your child is already showing signs of being overweight there are a several things you can do to turn the tide. To start with, take them to your family physician for a complete checkup (the doctor can also offer advice on how to help them eat better). Then work with your child to lose weight, because if your child is overweight there is a good chance that you are also. Just as in step one, spend quality time together engaging in a wide range of fun activities. It’s vitally important that you don’t make this seem boring or a bore. Have fun with them but don’t lie to them about their weight (don’t tell them it’s ok to be fat because they have grandma’s hips) but don’t make them feel bad about themselves either. Let them know they are beautiful and worthwhile regardless of their weight and abilities. Just handle it logically and teach them the changes they need to make when it comes to what they should eat, and how much, as what they do for recreation.

When it comes to helping obese children develop healthy eating and exercise habits it’s all about making permanent changes to their outlook on food and exercise. Try to refrain from focusing on weight loss, focus on living a healthier lifestyle instead. Doing this will make your child less likely to feel negative about themselves and more likely to enjoy the time spent with family engaging in fun activities. Again, it can’t be stressed enough, DON’T FOCUS ON ‘WEIGHT LOSS’, FOCUS ON EATING PROPERLY AND BEING ACTIVE. If you make a big deal about their weight then they may develop self esteem issues. Focus on healthy living and your kids will learn great, healthy eating and exercise habits without feeling negative about themselves!

What do you do if your child won’t exercise? How do you teach them the benefits of exercise for children?

About a generation ago (20 years), a tremendous change took place that forever altered the lives of many. What am I talking about? I’m referring to the rise of personal computers and gaming systems. It seems these days that children’s fingers get much more exercise than their bodies do… sure, they’ll have good strong finger muscles, until they hit about 50 when their hands are all twisted into claws from arthritis.

Children in previous generations always exercised. It wasn’t called exercise, it was called ‘play’ and was a normal part of life but this is no longer the case. Children are surrounded by so many forms of instant entertainment that many have forgotten the joys of active, outdoor play. As humans we need to exercise and children should always be encouraged to take part in some form of exercise in order to reap the benefits of exercise for children.

Most parents today remember school days when they were constantly in the playground kicking a ball, skipping or engaging in other activities. Then there was physical education (PE) included in the school curriculum. We also tended to walk to and from school.

So what are the benefits of exercise for children? The benefits are many, including both physical and emotional benefits including:

1. Physical fitness: Strong muscles, good endurance and flexibility
2. Physical appearance: Leaner, more toned appearance so the child is less likely to be teased about their appearance
3. Health benefits: Less chance of diabetes, high blood pressure and high cholesterol. Good cholesterol (HDL) levels are increased by exercise and HDL combats bad cholesterol (LDL)
4. Improved self image
5. Improved sleeping patterns due to physical fatigue
6. Reduced stress levels: Exercise produces hormones called endorphins which create feelings of wellbeing. Endorphins are the body’s natural analgesic and anti depressant
7. Improved concentration: Exercise improves brain function by making us more alert and academic progress can thereby be improved

So how do we encourage children to exercise? One of the best ways is to exercise with them.

Walking: It may not be safe for children to walk to school anymore but if a parent is available to walk with them it improves security dramatically. Or, you could go for a family nature walk once a month

Cycling: Why not purchase a cheap, second hand bicycle for yourself, pack a healthy picnic and ride as a family to a nice park somewhere. It is a great way to have fun and exercise at the same time. I ride with my daughter at least once per week, weather permitting of course.

Dancing: Children love dancing, just play a music CD or DVD and watch them dance. If you have very young children buy some of these great activity DVD which calls for children to dance along with their favorite characters. Alternatively, you could do dance aerobics or zumba (a Latin American dance class aimed at fitness). You’ll have heaps of fun, a good giggle and be shaking away those excess pounds at the same time.

Swimming: Swimming is another great exercise and one that could save your children’s lives. It is an ideal family activity. Go swimming and have fun but make sure you swim and use those muscles. Although you are weightless in water, you will probably be surprised at just how tired your muscles are when you climb out of the pool

Gym: A gym membership is another option (though a potentially costly one). Talk to the gym trainers before making this decision. Ensure they are qualified to train children. Children’s bodies work differently to adults and they will require a personally tailored exercise program designed just for them. The trainer will need to consider whether the child has exercised before. If their only exercise has been the fingers they use to operate the gamepad, joystick or computer keyboard then they will have to be taught how to warm up otherwise injury may occur.

Nintendo Wii: Yes, a gaming console! Since children these days are so into their video games then why not utilize something they are interested in? There are plenty of games for the Wii that will get the whole family active and having a hoot of a time together including Wii Sports.

While you may not enjoy exercising you should try not to pass bad exercise habits on your children. Nobody wants to see their children become obese and suffer from the host of medical ailments associated with being overweight… especially not because of lack of exercise.

One of the most important aspects of exercise is discussing your child’s exercise preferences with them. Don’t pressure them to become the next gold medalist swimmer because it is a dream you had but didn’t fulfill. They need to develop their own likes and dislikes. Pressuring them will only make them less likely to exercise.

Finally you need to ensure that whatever exercise your child selects that they warm up correctly, use muscles correctly and drink plenty of water so they won’t suffer from damaged muscles or dehydration.

This post does not constitute medical advice nor should it be substituted for professional medical advice. This post titled “The Benefits of Exercise for Children” is intended for informational purposes only.

If you’re unfortunate enough to need help fighting obesity in adolescents, in this case overweight teenage boys, then you may need an appropriate diet plan that will meet the nutritional requirements of the obese teenager in question. While society focuses more on girls having to be skinny and ‘sexy’, the fact is that many teenage boys are also overweight, even athletic teenagers like rugby and baseball players can experience weight issues. Overweight teenage boys can be found anywhere, it’s not just those who live sedentary lifestyles and munch out on junk food that have this problem. It doesn’t matter what cultural background they have, how fit they are or what they eat, overweight teenage boys are found in all walks of life.

Perhaps like many others, you have the incorrect stereotypical opinion that all obese adolescent boys sit in front of the television playing video games for hours on end and fail to get the appropriate exercise needed to maintain healthy body weight. Unfortunately, this isn’t necessarily the case. Even teenage boys who actively participate in sporting events can still be obese.

Finding an appropriate diet plan to fight obesity in adolescents can be very challenging. Even after finding an appropriate exercise plan for particular teenagers, it may not be sufficient. You could resort to alternative methods like diet pills, but that may not necessarily the best way to go as it may interfere with the delicate balance of nutrients required for adolescent growth. Sometimes the solution can be much simpler (and cheaper) than resorting to chemical aid like diet pills. You may find the solution is as straightforward as using several methods in conjunction to help the adolescent drop those excess pounds.

To fight obesity in adolescents you should first ensure that they have a healthy diet. If necessary you can reduce the amount of ready made, packaged foods and substitute extra fruit and vegetables. Keep in mind that teenagers are still growing. This means that they require more energy than you may think. The recommended calorie intake for a 16-18 year old male is 3000… compared to 2800 for an adult male. Of course, at this age your adolescent male is bulking on muscle as well as fat so it’s important that their protein consumption be a little higher than it was when they were younger. These factors make it difficult to determine how many calories are too much. However, with time, patience, and some luck, most people will eventually determine the right balance for their teenager. Keep in mind that you should pay attention to both portion size AND content. Adolescents require a wide variety of nutrients. Vitamin supplements can ensure that your teenager is receiving all the vitamins and nutrients he requires, though it isn’t recommended that you depend entirely on them to the exclusion of a healthy diet.

Remember, to fight obesity in adolescents you should reduce the amount of high calorie and high energy foods while substituting nutrient rich foods like fruit and vegetables to allow your adolescent to fill up on foods that won’t convert to fat so easily. Stay close to nature… give them something in it’s own skin rather than something out of a plastic packet!

After pinpointing an appropriate diet for your teenager, encourage him to engage in some form of exercise that he enjoys to help ensure that he is active. Even if this means playing Wii sportz… there are those who have lost significant amounts of weight based solely upon this type of exercise. If he’s an active participant in sports, and makes healthy changes to his diet, it will help ensure that he starts losing weight. You’ll be amazed how much difference dieting and exercise can make to a teenage boy’s energy and self image. Using diet plans to overcome obesity in adolescents could be the perfect way help your teenager feel better about himself.

Does your teen come home from college with tear streaked cheeks because of their weight? Do they rush to their bedroom because they do not want to talk about it? Do you cry with them because you understand and feel their pain? It doesn’t have to be that way for either of you. Read on for more information on simple weight loss for teens.

Recent studies show that teenage obesity has reached epidemic proportions. Most studies indicate that not only do body structure, DNA, diets of fast foods and overeating contribute to the weight issues, but the lack of physical activity by today’s adolescents may be a primary cause. A disturbing fact revealed in these studies is that most adolescents have less than thirty minutes of exercise per 24 hour period.

Parent who don’t practice healthy eating and exercise habits are contributing to tennager’s dangerous exercise habits and obesity. A smart way to help yourself and your offspring to create healthy habits, is to find an exercise program you can both take part in. It does not have to be boring repetitive type of exercise, it could be loaded with fun. However, there’s one thing you must do before starting any exercise program.

If you and your teen are both overweight, you should consult with your family doctor to have a physical checkup before committing to any weight loss or exercise program. This checkup can rule out any underlying health problems which may be causing the weight gain. It will also confirm if you’re each healthy enough to take part in an exercise program to lose weight.

Weight loss for teens doesn’t need to be complicated. You can start off with a walking program. To help make it bearable for your adolescent, permit them to take along their I-pod or other music player. But it’s also a great time for you guys to spend quality time together

It’s a good idea to take this slowly and talk with them concerning things that they’re interested in. Don’t use it as a time to preach at them or they will simply block you out and you will kill whatever interest they have started to build in exercise.

Another fun exercise for the entire family cycling. Remember how much fun you had riding a bike as a child? This exercise is one of the best to form a habit for both you and your children. It does not take long before it becomes a nice habit for both of you.

One of the real advantages from bike riding is that the way it will assist you to shed those extra pounds while building muscle at the same time. In time, both you and your teenager will have more shapely legs and a firmer butt. In addition it elevates your heart rate, which will benefit your body with increased oxygen saturation as well as forcing you to consume extra energy.

Another fun exercise to participate in is swimming. Obviously not everyone has the luxury of a private pool, In which case you can attend a local public swimming pool or gym… or get friendly with someone who has a backyard swimming pool.

You need to face the fact that as a parent, it’s your responsibility to ensure your child’s welfare and overall health. By encouraging them to develop healthy eating and exercise habits now, while they are still young, you are setting them up for life.

Easy weight loss for teens, doesn’t have to be exhausting, nor must it be boring. It simply needs to be done.

Being overweight is difficult. Especially for a child.

Other kids tease them, tell them they’re fat, and simply don’t understand.

Most people just assume an overweight kid is a glutton, that’s not always the case.

There are many causes of obesity in kids, with just a few being mental health issues which in turn may stop kids from exercising or playing with their friends, kidney issues can cause excess weight, and some medications can plow on the weight as well. And these are just a few.

Rather than judging, we need to be more mindful of the problem, and find creative ways to help alleviate it.

One way to do this is to exercise as a family. Here are a few ideas:

Cycling: plan a bicycle trip where the whole family goes along. It doesn’t have to be anywhere too far away, and in fact, it’s better to start off with a very short trip. Start off with (say) a ten minute trip, and gradually build on that. After one or two ten minute trips, build it up to fifteen, then twenty minutes and so on.

It’s better to build up over time rather than start off with a long trip where everyone is exhausted and has aching muscles. By building up gradually, there’s less likelihood of this happening.

Perhaps you can find a nice park as your destination when the trip is a little longer. Pack a picnic lunch and carry it in backpacks. That way not only is the trip healthy, it’s also a cheap outing for the entire family.

Walking: this is a great activity, especially if the overweight person is also unwell (which is often the case), or some of the walkers are ‘more mature’. Walking has much less impact on the body than running or jogging, but is very effective.

Like cycling, it’s a good idea to start off with short walks, and build on the distance. It’s much better to take a short walk around the block, than to try for a longer distance on the first effort. When you are confident enough to go further, give it a shot.

Keep in mind failure to complete is a big problem for many overweight children. If they are unable to ‘make the cut’ they’re less likely to try again.

Playing Ball: believe it or not, the simple act of throwing a ball around can have an impact on the fitness of an overweight child. Although relatively low-key, it’s still exercise and will help lift the child’s fitness levels.

Fit Ball: although at first glance it may not seem possible, these unassuming balls can do a lot to help tone and also lift fitness levels. They are a great choice for anyone who is very overweight, because they make the exercise less stressful on the body. Fit Balls are relatively cheap – starting at $20 – but depending on the quality can be much more expensive. They generally come with their own set of exercise sheets.

Each of these exercises will have a low impact on your child’s body, but will contribute to their fitness level.

They are all fun activities, and in many cases, your child won’t even realize they are exercising. Keeping it fun is the key to guiding your child to a more active (and therefore fitter) life.

In modern society, the most common way for doctors to determine whether a person is overweight is by calculating their BMI. What is BMI I hear you ask?

BMI is the abbreviation of ‘Body Mass Index’. BMI is a measure of an individuals weight compared to their height. It is used to provide an estimate of how much body fat an individual has. It can also indicate what risk factors a person has of suffering from obesity related health issues such as heart disease, stroke, diabetes and high blood pressure.

There are four main levels of interpretation of BMI results in adults, although these can also be split into six:

1) BMI below 16 – Severely underweight
2) BMI of 16-18 – underweight
3) BMI of 18-25 – Healthy weight range
4) BMI of 25-30 – overweight
5) BMI of 30-40 – Obese
6) BMI over 40 – Morbidly Obese

While the calculation of BMI in children is the same as it is for adults, the interpretation is different because children are still growing. BMI results for children are broken down into BMI for Age and BMI for sex. A childs BMI is calculated and compared to other children of the same age and sex and displayed as a percentile. In children, it is possible to have a BMI of 18 and still be classed as obese depending on their age and sex. The breakdown for children is

1) Lowest 5% of BMI – underweight
2) Within 5-85% of BMI – Healthy weight range
3) Within 85-95% of BMI – overweight
4) In top 5% of BMI – Obese

How to calculate BMI.

There are two ways to calculate BMI depending on whether your system of measurement is imperial (pounds and inches) or metric (kilograms and metres):

In the Imperial system of measurement the formula is weight (lb) divided by height (in) divided by height (in) x 703

So if you weigh 198.42lb and are 66.5″ tall then the formula comes out as 198.42 / 66.5 / 66.5 x 703 = BMI of 31.54

By Metric the formula is weight (kg) divided by height (cm) divided by height (cm) x 10,000

So using the same figures converted is 90kg / 168.91 / 168.91 x 10,000 = BMI of 31.54

It should be noted that it is possible to have a high BMI without being overweight because BMI is calculated on overall weight and does not distinguish between the weight of fat or muscle. Therefore, a person who is extremely fit or does weight training can have a high BMI without being overweight. In such cases doctors also use tests such as the skinfold thickness measurement to determine whether a person is carrying unaceptable amounts of fat.

Children with high BMI for their age must also undergo other testing (such as the skinfold thickness measurement) for doctors to determine whether they are in fact overweight. It should be noted that it is unadvisable to put children on low fat diets since they need higher fat intake for growth and development.

So while BMI is not an exact science, it provides a good indication of whether a person is overweight in the majority of cases.

If you believe that yourself or your child may be overweight it is recommended that you consult your family doctor for advice.