Ball Games

You can do a lot of things when you have a ball. A lot of fitness online websites agree that playing a lot of ball games will help you improve your skills physically and mentally. Take basketball, for example, you could sweat a lot and burn calories while playing the sport.  From hand-eye coordination and practicing the proper form, you can certain improve your fitness levels when shooting some hoops. If you are with your kids, a simple game of catch will be just as fun, too. These are things that will help you bond with your children, too.

Playground Equipment You Can Use

Playground equipment is not just for kids. You can use the monkey bars for some chin-ups and pull-ups. Swings are excellent for balance bends and swing flips.  They will definitely work your core, and your abdominals, thighs and butt will thank you for it. Benches are also good places for you to do intense pushups so you can get a sexy chest, back, and biceps.

Get Some Cardio

Of course, in any playground, make sure that you warm up and cool down.  Make sure your child knows how to stretch and cool down. Simple walks around the playground will definitely encourage outdoor physical health. You may even teach them to love running by playing tag. Get your fitness levels up while enjoying nature. You can exercise anywhere, and it doesn’t have to always be in the playground.

But did you know that you, sometimes, hurt yourself without realizing it? Our muscles, for instance, undergo a lot of stress on a daily basis even if one does not perform rigid workouts at the gym. The truth is that just our ordinary actions like sitting and carrying bags are enough to cause muscle imbalance.

Measures to Test Muscle Balance

Imbalance happens when opposing muscles of our bodies are not parallel especially in terms of strength and tension such as in the case of quadriceps and hamstrings. The onset of joint dysfunction causes pain and injury, because weaker muscles get tightened and over-stretched.

One way to help alleviate this and prevent any further damage to the muscles is by undergoing muscle balance tests. These tests measure muscle functions and assess the strength of opposing muscles. USA health online sources list the squat as a measure to check leg strength and balance among athletes. Meanwhile, the bench press is commonly used for upper body strength and to monitor if there is an ensuing imbalance.

Muscle Balance Tests That Can Be Done At Home

For ordinary people who are not so much into rigorous routines like athletes, there are a number of muscle balance tests that can be performed at home. These include leg lifts and hip rotations. Muscle imbalance is said to be present when you experience any difficulty in executing these simple actions. Not being able to correctly rotate the hips or stretch the legs are indications of muscle tension and imminent injury.

However, any US personal trainer will also tell you that these tests are not the only way for you to know if you have muscle problems. Just your common sense is enough. Simply review your daily activities to check if you have muscle imbalance so you know if you are due for a correction.

Do Yoga

With poses that improve breathing and tone muscles, yoga relaxes both mind and body, triggering parasympathetic responses of your autonomic nervous system to improve heart rates and blood circulation that also lowers high blood pressure. The Olin Health Center at the Michigan State University confirms this with clinical research. Noted yoga instructor B.H.S. Iyengar in his Light on Yoga book recommends specific poses like Head-to-Knee Forward Bend, Hero’s and Lotus Poses as well.

Hypertension Forward Bends

There’s just a few Yoga poses such as the camel, frog, lunge and plow poses that challenge muscle groups without stretching and causing blood pressure spikes. It is advised to avoid stretches where your head gets below your heart since it could lead to brain hemorrhaging for hypertensive people. These include Downward Facing Dog, Bridge, Wide Leg Standing Forward Bend, and Standing Forward Bend. Make sure you advise your yoga instructor about your hypertensive condition to avoid these poses.

Flexibility Exercises

Stretching or flexibility workouts relax tight muscles. Hypertension constricts blood flow and relaxed muscles improve blood circulation and distribution to your muscles. Simple stretches on the arms, legs, neck and lower back muscles are often enough to do the job. Hamstring stretches also work. Your US personal trainer knows this and the AHA suggests including such exercises in any routine to help promote healthy blood circulation and heart rates.

Immunize Your Kids

The immune system in kids remains vulnerable to all sorts of infectious microbes particularly at an early age. While breastfeeding is highly recommended to help in the strengthening their immune system, it pays to follow the recommendation of the American Academy of Pediatrics to get you kids vaccinated to head off common ailments.  Your pediatric doctor or a visit to a child care center will give you the schedule of vaccines your growing child needs.

A Healthy Breakfast

It is said that kids love to skip breakfast and by most reports, 40% of them do. But breakfast is the most important meal at any age, most particularly to kids when you consider that it affects their school performance more than other biological functions. A study by the State of Minnesota has concluded that kids who consume a hearty breakfast have better school grades, class attention and behaviour. In addition, the breakfast regimen helps kids achieve their daily nutritional needs by regulating their eating habits while controlling their cholesterol and weight levels.

Controlling Obesity

Some kids are more prone to obesity than others and controlling weight gain at an early age can avert early cases of diabetes and circulatory problems later on. Kids are generally more active than adults, engaging in play and activities that can easily tire their parents.  This is why they often burn more calories than adults do. But even a hyperactive kid can accumulate unhealthy fat when you consider that they simply have to have their fast food.

When you think your child is getting fat, it’s time to consult your pediatrician. Knowing the amount of calories your child consumes and the activities that can burn them can help you manage your child’s weight.  The internet is also home to countless fitness online guides that detail the calorie data for various food groups. You would be well-advised to refer to them regularly.

First, Consult an Expert
Before you start on this endeavor, schedule an appointment with a nutritionist or dietician — any drastic changes to your daily diet can be dangerous and even make weight loss impossible. Not to mention, crash diets or food fads can cause irreparable damage your internal organs. If consulting a diet professional isn’t feasible, the best and most rational diet you can follow is an all-natural one – low in sugar, low in fat, and high in protein and fiber.

Cut Down, Trim Off
Of course, fresh veggies and fruits are still the healthiest, most nutritious food options — but remember to keep your portions under control! Fruits like avocadoes, for example, are quite high in fat. This also means that you’ve got to skip — or skimp on, at least — all processed foodstuffs, from sugary drinks and sodas to pre-packaged meals, even protein shakes. For carbs, the best sources are whole-wheat breads, as well as sourdough and rye. But minimize your portions! Keep your hunger pangs down by having 6 small meals daily instead of 3 humongous ones.

And, Of Course — Exercise!
Your workouts should be mostly cardio — walking, jogging, climbing up and down stairs, riding a bike, swimming: these are all excellent routines that will burn off fat. Don’t overdo it, though! If your workout becomes too intense or rigorous, your muscles will tighten and tense up, making the next days’ workouts well-nigh impossible. Gradually move to a “higher” level of physical activity within a 3- to 5-day period — and don’t do any weight-lifting at all, as most experts on health and fitness online say that this tends to add more body mass rather than getting rid of it.

Stretching and Sore Muscles
There seems to be little to no scientific evidence to prove that stretching before a fitness routine prevents muscle overuse (which leads to soreness or severe exercise-related injuries). In fact, most researchers and scientists say that it’s counter-productive and potentially harmful.

Stretching and Oxygen Use
Nebraska researchers made sports and fitness headlines last 2009 when they concluded there study about runners. They’ve found out that more flexible runners (or those who had conceivably stretched before running) actually had LOWER “running economy” (their technical term for oxygen usage efficiency) than those with hamstrings still tight from not being stretched. This means that runners who didn’t stretch beforehand ran faster than those who did.

Stretching vs. Warming Up
Past studies have shown that warming up, by itself, has little or no effect on one’s range of motion (ROM); but when combined with stretching, a warm-up does enhance ROM. This has been misinterpreted to mean that stretching prevents injuries. But now, more recent research indicates that while warm-up prevents injury, stretching has no recognizable effect on injury prevention. Therefore, you should increase warm-up time but limit your stretching.

So, Is Stretching Overrated?
The ultimate goal of stretching is to develop the ROM of your joints, and maintain it thereafter — but it should also be complemented by muscle strengthening; otherwise, you might suffer from certain muscular imbalances. While the headlines and reports on USA health online continue to contradict each other, just keep this in mind: Customize your workout to fit your needs — whether or not you decide to include stretching in your fitness routine.

Ball throws — ARMS
This routine is excellent for building your arms in terms of strength and power. While holding a medicine ball, lie down on your back, either on the floor or on a workout bench. Then, throw the ball upward as high as you can, then catch it. Be careful, though — you don’t want it to come crashing down on your face! Repeat this process for about 5-10 minutes, or for as long as your arms can handle it.

Squat & hold — THIGHS
This is a good exercise since it puts minimum stress on your tendons and joints. Start by grabbing the ball and holding it at the height of your chest. Then, do a deep squat – go as low as you can – and hold that pose for about 3-5 seconds. A starting set of 10-15 reps is good; try to get as much as 3 sets done for a particular training session.

Abs and hip flexors — ABS
To do this exercise, put your feet together, arms at your sides, and hold the ball tightly between your knees. Then, try to lift your feet as high as 30 cm above the floor. Hold this position for about 3-4 seconds, or even longer, before lowering yourself back down. Do about 2-3 sets of these, with 8-12 reps each. This exercise actually has a number of variations, and you can add a few tweaks here and there yourself, so you don’t get bored. If you’re finding it difficult, do it without the ball first, then slowly ease your way into executing it as-is.

Boosts Your Energy and Metabolism
Since your metabolism slows down during sleep, you have to rev it up so it can burn calories throughout the day. And an early morning workout is just what you need to kick-start it and keep it functioning at its optimal rate. Also, early-morn exercise is a surefire way to increase your energy levels for the day, allowing you to go through your tasks more effectively and with ease.

Sets You Up for a Good Mood
Exercise is a good way to increase the production of endorphins, you body’s natural relaxants and painkillers. And fitness online experts say that if you have a healthy dose of the ‘happy hormones’ first thing in the morning, you’ll be in a good mood for the rest of the day, and have a better mindset to face the challenges ahead.

Easy to Cultivate into a Habit
A simpler way of looking at early morning exercise is that you won’t have to worry about not being able to work out at the end of the day. There’s always time to exercise in the morning because the day is just starting and you don’t have anything on your plate yet.

Useful Tips and Tricks
You can easily motivate yourself to exercise in the morning with these easy steps: (1) Wear your track pants or shorts and top to bed, so you can just slip on your trainers upon waking up. (2) The night before, plan ahead in your mind what type of exercise you will do and the goals you must achieve. (3) Sleep early and set your alarm clock early enough to get you ready for your workouts.

Oil Massage
Try massaging the area with warm olive oil. This will help to loosen joints, and besides olive oil contains compounds that can relieve inflammation that often accompanies arthritis pain. Also, you can try combining sage, fennel, or lavender oil with olive oil, and massaging this mixture onto the affected area for quick relief.

Bathe in Salts
Take a nice long bath in Epsom salts — this will reduce joint inflammation and stiffness. Epsom salt baths are one of the most effective and easiest remedies for arthritis available, and can be done as often as you like.

The Right Minerals
Augment your zinc, calcium, and Vitamin C levels, either through dietary supplements or foods rich in them. Not only do they keep your immune system strong, but they support bone health too, which is significant in arthritis prevention. Also, a daily dose of glucosamine helps to regenerate joints and surrounding tissues, and in the long run, reduce arthritis symptoms.

Physical Activity
If you have access to a pool, go for a swim; it’s an excellent way to strengthen joints and muscles, and it helps to alleviate arthritis pain. You can also try going for bicycle rides, especially when it’s your knees that are mostly affected by pain. In either activity, the cardio benefits are incalculable.

These remedies are essential when you’re suffering from pain, and many of them can be used together to ensure the quickest, most natural treatment routine available to you. This is according to many experts and authorities on USA health online. For example, consider taking a bath in Epsom salts, then massaging warm olive and lavender oils onto the affected area before hitting the sack and sleeping it off.

Beans for That Healthy Energy Kick
It is not only a great source of carbs but also power-packed with protein which is essential for the growth and repair of body cells and tissues.  The most carbs-rich beans include kidney beans and black beans – which are also high in fiber and low in calories.

Whole Grains to Keep You Fuller Longer
This food group is also referred to as unrefined carbs and includes, among others, pasta, rice, and bread. Since whole grains contain bran and germ, it is therefore high in fiber and digested slower and other carb sources. This makes you feel full longer and reduces the tendency to overeat. Examples of whole grains include brown rice, porridge oats, and whole wheat pasta such as rigatoni.

Fruits and Veggies to Keep You Going
These are generally low in calories, high in fiber, and ideal sources of carbs. Any US personal trainer will also tell you that these foods have a low glycemix index (GI) which makes it beneficial for many aspects of health. Other sources which have high glycemic index such as white bread undergo complex processes such as milling and grinding, which strip them off of essential nutrients. Examples of fruits and veggies that have low GI include apples and carrots.

The importance of good carbohydrates to the human body is indispensable. They reduce the risks of diabetes and heart disease as compared to food sources that have high glycemic index. They don’t not only provide us with the needed energy, but also aid us in weight loss.