Cold Weather Fitness for Parents and Children

November is here already! So that means the weather is going to be getting colder each day. Winter will be here before you know it! For a lot of kids, winter time is sedentary, cold and boring. But it doesn’t have to be that way – you can make winter just as fun as summer, with a little bit of creativity and planning. Your kids can not only have a great time, but stay in great shape, too.

Here are a few fitness tips for parents and kids during the winter.

==> Join a Winter Camp

Most people know about summer camps, but did you know that there are winter camps as well? Winter camps will plan all kinds of sports and activities for your kids. These activities might include sledding, skiing, snowboarding, snow fights, snowman activities and more.

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Check with your child’s school to see if they’re organizing any winter activities. If not, do a Google search for winter camps in your area.

==> Play Nintendo Wii

Nintendo Wii is both a fitness gym and a video game. Most kids absolutely love playing video games, even if they don’t want to get fit.

Buy them a Nintendo Wii and a few different fitness-oriented games.

Another idea is to buy a Playstation with a Dance Dance Revolution mat. DDR is a game where kids dance on a dance pad with arrows and try to hit the arrows to the beat. It’s every bit as intense as going for a jog.

==> Join a Community Center

Look for a Boys and Girls Club, a YMCA club or another similar kind of community center in your area. These clubs will have all kinds of winter activities for your kids to enjoy.

They’ll have basketball games, volleyball games, kickball games, handball games, swimming (even in winter), tag and all kinds of other physical activities your kids can partake in.

==> Kids Home Fitness Videos

You’ve probably heard of home fitness videos for adults. But did you know they have home fitness videos for kids as well? That’s right – these are fun and colorful home fitness activities that both parent and child can work out to together.

You can find these videos for sale on Amazon. You may also be able to rent them at your local video store.

==> Make a Colored Snowman

If you have snow outside, one fun activity you could do is make a colored snowman together. All you need is a few bottles of food coloring. Build a normal snowman, then use your food coloring to paint the snowman whatever color you want it to be. You can also invite some of your child’s friends over to make it a party.

These are some of the many ways you can get fit together as a family this winter. All it takes to stay fit together is a little bit of planning and a willingness to try something new.

 

The Importance of Stretching

When you think of developing a strong, muscular physique what type of exercises do you think of doing? To improve and develop strength most individuals focus on lifting weights and exercises such as bench press, push ups and flies ñ that focus on powerful pushing and pulling movements. Cardiovascular activity usually takes the passenger seat, when it comes to developing strength – unless your involved in a sport that requires a lot of endurance training, or if you want to loose excess body fat on top of improving your strength.

Stretching unfortunately isn’t even put in the strength development category, because most of us figure that since its a low intensity movement it’s purely for cooling down after our workouts. However stretching isn’t merely a great way to cool down ñ trust me it can actually help make you stronger.

The benefits of stretching have numerous effects on your weightlifting progress. Just remember when you stretch you should feel slight tension in your muscles, but no pain!

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Stretching is your key to the following fitness pluses:

Increased Strength – Stretching actually helps to increase your muscular strength because it expands your range of motion, and range of motion literally applies to weightlifting. For example when you lift in a wider range of motion compared to a smaller range, youíre enlisting the help of more fibers, making your muscles stronger.

Reduced Stress – We all know that stretching helps reduce the stress and tension in our exercised muscles, but did you know that a quick 20-minute session of stretching can also release most of the tension that built up throughout an entire workday?

Improved Posture – Flexible muscles are your key to good posture, because stretching promotes balanced muscle tone in all the major joints in the body. This affects your strength training because good posture reduces stress and soreness in the muscles and joints, letting you get back to the gym faster.

Improved Speed & Reaction Time – If your an athlete your aware of how important agility is to top performance. Flexible muscles make you quicker on your feet. This allows for you to run faster in sports like soccer; react quicker by making saves in hockey and by maneuvering around opponents in football.

Decreased Muscle Soreness – This means less time off from the gym and your game, and more time to devote to developing those muscles.

Ease of Movement – If your not an athlete, never fear, stretching does more than improve sports performance. It makes simple daily tasks easier as well, by lessening the general stiffness in joints so you can bend down, reach up and lift things easily. Stretching will also affect the future of your joints by making you less likely to develop joint pain later in life.

Reduces Chances of Injury – More flexible muscles translate to less chance of injuring tight muscles during exercise. Take for example your hamstrings, the muscles that run down the back of your upper legs. I like to compare the hamstrings to an elastic band ñ the flexible hamstring has a lot of stretch; whereas the inflexible hamstring is that dried out elastic that breaks when itís stretch too far.

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Advanced Care Centers is a state-of-the-art family medical practice with two locations for your convenience. You can visit our Louisville metropolitan location that is located in Jefferson, IN. We also have an office located in the heart of Nashville, TN.

At Advanced Care Centers we focus on many issues that can be a result of poor health choices. In particular we are hoping to help people who are suffering from hemorrhoids. If you find yourself suffering from hemorrhoids please consider our Infrared Coagulation (IRC) procedure. It is “The Gentle Solution” that can help you eliminate this common problem. Please contact us to find out more.

What Everyone Needs To Know About Exercise And Blood Pressure

Although regular aerobic activity is important to the health and wellbeing of everyone, far too many people make the crucial mistake of assuming painful, strenuous workouts are the most productive way to exercise.

The startling fact is that moderate exercise – with the prime example being walking – may be an even more effective way to exercise, especially if you need to lower your blood pressure, and definitely if you’re just beginning your fitness program.

Before starting any new fitness program – especially if you haven’t exercised in a while or if you have medical problems – you should always consult your doctor first. Your doctor might even suggest you change some of your lifestyle habits such as your diet or medications in addition to starting an exercise program.

A doctor’s prior approval is especially important since some activities can cause your blood pressure to rise to potentially dangerous levels. Recent research shows that vigorous exercise in unfit individuals may actually be harmful and should be avoided unless tolerance to the exercise has been built up over a reasonable period of time.

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On the other hand, numerous studies have proven people who exercise moderately and regularly are more likely to have blood pressures in the healthy ranges.

Different types of exercise obviously depend on your fitness levels, but cycling, walking, swimming, are excellent choices for starting a fitness program. For each of these options, you can easily control your work level and your progression so that you keep your blood pressure within a healthy range during the activity and eventually lower your resting blood pressure, too.

Progression is vital to the success of your fitness program. Start slowly so that your body has time to adjust and adapt. Remember, one of the main reasons people give up and quit new fitness programs after just a few weeks it that they try to work too hard, too soon.

If you decide to start a walking program, for example, start slowly by walking two or at most three times a week for ten to fifteen minutes at a time at a leisurely pace. Gradually increase either your pace or time each week. After a couple of months, you can increase the number of weekly sessions, too.

If you decide to join a health club, you should start with a qualified personal fitness professional who will take all medical history into account and help you design an appropriate fitness program.

Uncontrolled high blood pressure leads to many different medical problems such as stroke, coronary disease, and kidney disease, so it’s crucial you do everything you can to control your blood pressure. Gradual progression is the key to keeping your blood pressure under control, maintaining your weight loss, avoiding injury and ensuring long term success.

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Advanced Care Centers is a state-of-the-art family medical practice with two locations for your convenience. You can visit our Louisville metropolitan location that is located in Jefferson, IN. We also have an office located in the heart of Nashville, TN.

At Advanced Care Centers we focus on many issues that can be a result of poor health choices. In particular we are hoping to help people who are suffering from hemorrhoids. If you find yourself suffering from hemorrhoids please consider our Infrared Coagulation (IRC) procedure. It is “The Gentle Solution” that can help you eliminate this common problem. Please contact us to find out more.

Fun Ways to Get Fit at Home

Not everybody is able to afford an expensive gym membership with all the bells and whistles. For many folks, after working all day and carrying out family obligations, even with pristine finances leaving the house is difficult at best. That is where creativity in life comes in to the picture. Finding fun ways to get fit at home does not have to be expensive or painful. It can be filled with joy and humor as well.

Revert Back to Your Childhood Days

* If you do not have a bicycle, maybe it is time to invest in one. Bicycling can be fun and at the same time it eases your mind and gets you outdoors. Even if you only go for 15 minutes a day or for a longer excursion during the weekend, you will see how much fun it is to ride a bicycle again. In addition, of course, you have the opportunity to make it a family affair if you have children. Bicycling is a fantastic way to put the fun back into fitness.

* Break out the roller skates. Roller skating is back with a vengeance. Men and women all over the country are heading to indoor facilities to roller skate and heading outdoors again to roller blade with fervor. If you never learned how to roller skate when you were a kid, there are many groups to join for newcomers, beginners, and more advanced skaters as well.

* Jump roping and jumping jacks are not just for kiddies. These activities make for a great cardio activity and burn loads of calories too.

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Break out the Technology

* With technology what it is today, there are no excuses not to be able to exercise at home and have loads of fun with that. Extreme dance, Zumba, and tennis games are all available through technology in the form of video games and fitness consoles. Every option from yoga to dance fever and bowling is available for your fun and enjoyment. The best part is that you get to enjoy time with family and friends, while working out and not even know that you are burning calories.

Dance, Sing, and Be Happy

* Everything you do burns calories, even brushing your teeth. Doing karaoke while dancing at home is a great way to have fun and burn calories. Putting your favorite music CD in and dancing up a storm is a great way to exercise and have fun, especially when no one is looking. Popping in a Yoga DVD that takes it up to the next level such as Yogalates or power Yoga will increase your flexibility, but will also help you burn calories and pump up the cardio meter as well.

Remember before starting out any exercise you may want to consult with a physician. If you do not have a family doctor please consider Advanced Care Center. Please contact us and one of our staff members will get back to you as quickly as possible.