What's a healthy lifestyle for a child Keep Your Child Fit

What’s a healthy lifestyle for a child? Keep Your Child Fit

Being overweight is unhealthy. Being underweight also has health risks. Research proves that about 80% of overweight children grow up obese. It increases their cancer risk and can lead to bullying and low self-esteem. Then, you want your child to be healthy.

Pause for a moment and think about your own exercise and eating habits. What would you say about them? Would you like your kids to have habits like yours, or could they do better? How can you get your children to stay active and have good eating habits?

Keep Your Child Fit and Healthy

Talk to your kids about the importance of being healthy

Teach them that different types of food give different types of energy.

Help them understand that if they want to get big and tall, they need building blocks – food with natural nutrients.

Encourage Them To exercise or move their bodies daily

Help them to understand that their body is meant to move.

Convince them that when they do this, they will fall sick less and can play with their friends more.

You could tell your kids to exercise directly. But a more effective method is to squeeze in a bit of exercise at different times during the day. They may not even notice it.

You can tell them to walk the dog or take them to the playground, so they can play with their friends. Climbing or swinging on the monkey bars can help strengthen their muscles.

Take a walk with them before or after dinner

Surprise them with gifts they can use for exercise, like bikes and skateboards. They can even use these as a means of transportation to school instead of you constantly dropping them off.

Make exercise fun

Teach them your favorite active games or sports. Put on some dance music and jam to it.

Challenge them to beat you in a race. Team sports like basketball, soccer, swimming, and karate are also fun.

Limit unhealthy and calorie-rich temptations

Control what foods you buy and eat. The availability of high fat, sugary, or salty snacks will prevent your kids from developing healthy eating habits.

Kids naturally eat what is available at home—stock up on fruits, vegetables, lean meat, and proteins.

You can also learn recipes for healthy snacks and prepare them together.

Limit screen time

What do we often do when watching something on our phones, computer, or TV? We mindlessly snack. That is not a good habit to encourage in your children. When they have nothing to do, encourage them to keep busy with things other than watching screens.

Eat as a family

Unless they have special dietary concerns, they should eat what the family eats. Kids are more likely to eat their fruits and vegetables if they see everyone else doing so.

What if your kids are against the idea of eating together? They will be more willing if you try to involve them in the meal preparation process. You can encourage them to invite their friends to dinner occasionally to make them more likely to want to eat with the family.

Another important tip is to avoid using mealtime as an opportunity to give lectures.

Practice portion control

This training helps children eat what they need, not simply because they want to. Serve food on smaller plates to make meals look larger. Dish them out on the counter, not at the dining table.

If food is at arm’s length, they will be encouraged to reach out for seconds, but if it’s on the counter, they will think twice about it.

The goal is to keep your kids healthy, not to starve them. Make sure they are receiving a healthy, balanced diet. Don’t forget to commend your children for their effort in obeying you.

As you work on helping them, ensure that you help yourself, too. Don’t ignore your health. Your kids need you alive. You love them dearly, so help them develop healthy habits they will carry throughout their lives.

exertion headache when exercising and after exercise

How To Avoid Exertion Headaches During And After Exercise

Exercising regularly provides you with many benefits. You can boost your mood, slim down, and reduce your risk for many serious medical conditions. However, there’s one less pleasant result that may surprise you. That’s exertion headaches that typically occur when exercising or after exercising.

They usually involve pain on both sides of the head and can last from 5 minutes to more than 2 days. An estimated 12% of adults experience these symptoms. That increases to as much as 40% if you have a history of migraines.

Exercise exertion headaches have many causes, and most are easily treatable once you understand what’s happening. Learn more about home remedies and when to seek medical care.

Common Causes of Exercise Exertion Headaches

  • Dehydration
  • Low blood sugar levels
  • High blood pressure
  • Poor posture
  • Breathing improperly
  • Stress induced tension
  • Scents such as cologne, perfume, body spray

Change Your Workout Habits

Pace yourself

Most exercise headaches are the simple exertion type, suggesting that you may be trying to do too much too soon. Increase your fitness goals gradually. Break up your workouts into shorter and more frequent sessions.

Warm up

Give your body time to adapt. Warming up slowly increases your heart rate and circulation. Ride a stationary bike for 10 minutes or march in place swinging your arms.

Adjust your posture

Poor form puts more pressure on your muscles, raising the risk for a headache and other injuries.

One quick tip is to always make sure your neck is in a neutral position and in alignment with your spine to avoid nerve compression and excess muscular tension. Especially don’t tilt your head up.

If you’re unsure of your posture, I suggest to work with a trainer or watch videos to see how an exercise is supposed to look.

Breathe naturally

Do you sometimes catch yourself holding your breath during a difficult movement? Your body and brain need oxygen. Practice exhaling while you lift a weight and inhaling when you lower it.

Include stretching

Being limber makes your workouts easier. Stretching increases blood flow and trains your body to work more effectively. Add a few stretches to your cool down routine or do them while you watch TV.

Eat a snack

Consume enough calories to prevent fatigue and stabilize your blood sugar. Smart choices for a pre-workout snack include peanut butter on crackers or yogurt with fruit. Afterwards, enjoy chocolate milk or hummus.

Check the weather. Move your workout indoors when the heat index is over 90 degrees. Exercise early in the morning or late in the day during the warmest seasons.

Other Helpful Tips

Stay hydrated

A lack of fluids can cause headaches, and the pain may feel worse when you move your head. As a general rule, rehydrate with water and save the sports and electrolyte drinks for intense activity that lasts longer than an hour.

Sleep well

Getting 7 to 8 hours of high-quality rest each night can reduce headaches and many other ailments. Regular exercise helps, along with maintaining a consistent bedtime and keeping your bedroom dark and quiet.

Manage stress

Your body and mind are closely connected, so both mental and muscle tension can make your head sore. Find relaxation practices that work for you, like listening to instrumental music. Think positive and reach out for help when you need it.

Monitor migraines

Depending on the individual, exercise may help with your migraines or make them worse. Keep a journal, so you and your health provider can determine your needs.

See your doctor

If you have heart disease or other underlying conditions, let your doctor know if you have exercise headaches. Follow their recommendations for what activities are safe for you.

Seek urgent care

Act immediately if any headache is sudden and extreme or accompanied by neurological symptoms like slurred speech, loss of balance, and confusion.

Adopting an active lifestyle is one of the most important things you can do for your mental and physical wellbeing. Knowing how to prevent and treat exercise headaches will help you to enjoy your workouts and stay fit.