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August 21, 2014, 7:58 pm

Exercise relieves kids’ boredom, aids health

My kids are always complaining during the summer they’re bored. I find that exercise helps me. Can it also help my kids to fight boredom?

Tim,

Washington, D.C.

Exercise might be just the thing to pep up your kids and help them fight their boredom. Here’s an easy program for them. Start with 5 minutes of jogging in place. Add two minutes each week until you reach three minutes. For their toning do two sets of 5 reps each of pushups, sit-ups, toe raises and wall sitting. Increase your number of reps by 1 each week. Try to do this four times a week. Morning is best, but you can do it whenever you have time. If you work hard, you’ll be surprised how great they’ll look and how fit you’ll be by the end of the summer.

Teach your kids to get high on fitness and not drugs.

 

Flabby arms

I hate my arms. What can I do to get rid of the fat that just hangs?

Nellie,

Philadelphia

The upper arm has two parts, the biceps and triceps. Triceps training along with a good bicep routine will help you gain an attractive, healthy lean set of arms. The biceps help us do curling movements while the triceps help us to push. Let your arm exercise be your last group of exercises. To work the biceps the beginner might try this routine. Do two to three sets of 7 to 10 repetitions with an E-Z curl bar, a straight bar and dumbbells. The intermediate or advanced lifter should add single-arm concentration curls or preacher bench curls.

The triceps make up over half of the upper arm. They’re located on the underside of the upper arm. Beginners can use any of the following exercises; triceps pushups, single-arm triceps extensions, triceps pushdowns or E-Z curl bar extensions. Pick two or three exercises and do two to three sets for 7 to 10 repetitions. Work the triceps no more than twice a week. The intermediate or advanced lifter can use up to four exercises and do three sets of each exercise. Remember not to overtrain your arms; they also work during other exercises. These routines are excellent for men and women. The amounts of weight you use will help determine how big and shapely your arms become. So ladies, don’t worry about getting arms as big as Arnold Schwarzenegger’s. Most guys can’t either. You have control over how much you develop by tailoring a routine to reach your own goals. The key to well-toned arms is good, consistent training. If you want a pair of nicely shaped arms, exercise them.

 

The aging process

Will exercise help you stop the aging process?

Alfred,

Woodbury, N.J.

There is no mythical fountain of youth to stop the aging process. Aging starts at birth. Good nutrition and daily vigorous exercise play a tremendous role in helping us age gracefully. As we get older, life can be plagued with many health risks. These midlife health robbers can include cardiovascular disease, high blood pressure, cancer, diabetes and osteoporosis. Many illnesses or physical problems associated with aging are due partly to a lack of activity and poor nutritional habits.

While we cannot stop aging we can take some steps to help improve our chances of living a longer, healthier life. These steps include:                                                   

Don’t smoke.

Don’t drink and drive.

If you do drink, drink in moderation.

Reduce your risk of AIDS.    

Check your blood pressure and cholesterol regularly

For women, Pap tests and mammograms are a must.

Install smoke detectors in your home.

Eat balanced meals and avoid fad diets.

Your diet should also include a variety of foods.

Be cautious about media hype about new health issues.

Exercise regularly.

There are things we can do that will affect our health now and in the future. Diet is the single most painless aspect of our lifestyle that we can change that will help to maintain our health as we get older. As we age, we tend not to absorb nutrients as well. To combat this, we have to eat several small nutrient-rich meals. We should eat foods loaded with vitamins, minerals and fiber but low in fat and calories. These nutrient-rich foods include vegetables, fruits, whole grains, (cereals, breads, rice and pastas) beans, peas and low-fat dairy products. It’s recommended that we have at least three to six servings each daily of fruit, vegetables, whole grains and two’ servings of protein. Low-fat dairy products are also important. You need at least two servings daily.

An exercise program that includes both toning for building muscle and bone density and aerobics for burning fat and working your heart and lungs. Both types of exercise are important to insure that we grow old gracefully. Jogging, walking, swimming and biking are great ways to burn fat and work your heart and lungs. Aerobic workouts will help you burn body fat if you do 30 minutes or more of continuous movement. It takes your body 20 to 25 minutes to switch to the fat-burning stage during a workout. It takes only 15 minutes to work your heart and lungs. Try to get in at least 30 minutes of aerobic exercise three to four times a week. Try to keep your aerobic workout less than 60 minutes. This way you won’t overdo it and you’ll decrease your risk of injury due to repetitive stress. Thirty to 45 minutes is ideal, but you may have to start below 10 minutes and increase your workout time gradually.

Examples of aerobic exercise include 30 minutes or more of brisk walking, jogging, bicycling, swimming, walking in a pool, aerobic dance and jumping rope.

Muscle-building exercises or resistance exercises will help to control what is commonly called “middle-age spread.” Muscle-building exercises include calisthenics, weight lifting and the use of active workout machine. Start your exercise program with one or two exercises per body part. Do about two to three sets for 8 to 10 reps for each exercise. If you can do more than two reps, you need to increase the amount of weight you’re using.

These tips won’t guarantee longevity, but they will reduce the risk of a lot of health ills. If you change your diet and start exercising you’ll better enjoy the gift of old age.

 

Before starting your fitness program, consult your physician. For help with drug, alcohol and mental health problems call Sobriety Through Outpatient drug, alcohol and mental health treatment center at (215) 227-7867. Watch our media stations every day at www.stop-recoveryradio.com.

If you have a fitness question or concern you would like addressed write to “Tips to be Fit” P.O. Box 53443 Philadelphia PA 19105, This email address is being protected from spambots. You need JavaScript enabled to view it. or call (215) 387-3081. If you’ve missed an article of “Tips to be Fit,” go to www.phillytrib.com and search “Tips to be Fit.”

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