Exercise Induced Asthma and Your Child

My niece, who has exercise-induced asthma, stays with me a lot during the summer. We enjoy going out a lot to playgrounds and parks to jump, climb, skip, and run. These activities are all typical of an American childhood, but not for everyone.

Studies have shown that as many as 15% of American children have breathing problems to some degree that can make exercising difficult for them. Many children suffer with asthma, which can make it hard for them to breathe since it is a chronic condition that causes the lungs airways to become swollen and narrow then fill with mucous. For anyone suffering with asthma, or any other chronic breathing condition, it can be uncomfortable to participate in sports or any other physical activity.

Luckily, having asthma doesn’t mean you can’t play sports. As you exercise, your heart rate increases and you began breathing faster so your lungs are able to send oxygen to your body’s muscles. As you breathe faster, you are more likely to breathe through your mouth rather than your nose. This causes the air going into your lungs to be cool and dry, thus making the air passages strict. This will trigger symptoms of asthma. Typically, asthma symptoms will begin showing up between 5 to 20 minutes after beginning your exercise. They may become worse shortly after exercising.

There are some ways you can help prevent asthma that is exercise-induced, though. To help prevent your asthma from flaring up, never exercise when it is cold. Wrap a scarf around your face to help keep moisture and heat in. Before you begin exercising, take a couple puffs of your inhaler. Can stabilize your four start vigorous exercising by doing a warm-up routine for 6 to 10 minutes. Most importantly, keep yourself hydrated. One of the worst things you can do is allow your body to become dehydrated, especially if you suffer with asthma.

As you can see, it is still feasible to work out with exercise-induced asthma. Just take the few extra steps needed to keep yourself breathing well.

Aerobic Exercise and Your Children

Aerobic exercise is important to your child’s health since it helps to build strong lungs and hearts. Finding aerobic exercises that your children enjoy is not as difficult as you may think. Aerobic exercises are also called cardiovascular activities since they strengthen the heart and cardiovascular system by causing your heart to beat between 60 to 80% of your heart rates maximum. Aerobic exercises are any kind of exercise that is done for 20 minutes or more and works your large muscle groups. As you exercise, begin breathing heavier and your heart will pump faster to help circulate nutrients and oxygen through your muscles so they can do their work. You build more endurance by exercising longer to increase your heart rate.

Study showed that you need to do some form of aerobic exercises a minimum of three times a week for at least 30 minutes if you want to increase your cardiovascular endurance. You can keep your heart rate up for 30 minutes by doing exercises such as hiking, jumping rope, swimming, bike riding, and jogging. There are a number of sports that you can participate in that provide aerobic exercise as well. Some of these include ultimate Frisbee, soccer, basketball, racquetball, tennis, kickboxing, and cross-country skiing. Zumba is another great workout for aerobic exercise. Some individual sports used can consider to get aerobic exercise are skateboarding, ice-skating, rollerskating, snowboarding, canoeing, snorkeling, kickboxing, and more. As you can see, there are many options for getting anaerobic exercise.

Another kind of exercise that is important is anaerobic exercise. Anaerobic exercising is when you move in intense bursts then follow it with a short rest. Doing so gets your heart rate up quickly, but your heart doesn’t have to work long since it is for a short period of time. When I hurt my foot and had to get therapy I spent more of my time doing anaerobic exercises than aerobic exercises so my foot could rest between workouts.

Aerobic and anaerobic exercises are important for children. The aerobic exercises can help keep their heart strong while preventing diseases and weight gain. Children become stronger by participating in anaerobic exercises, though. Both are important for children’s overall fitness. With my children, I have found it best to disguise exercising as fun games we play together. However you get your child exercise, just do it.

Exercise and Your Child’s Health

It is a well-known fact that children these days are obese at record numbers. Not only children, but entire families are declining in their overall health and wellness. Unfortunately, this trend continues to get worse. Today’s children are very sedentary, a problem that can cause health problems for them later in life. Many parents believe it’s up to the schools to provide the physical activity and exercise children need to develop their healthy bodies. It is, rather, your place as their parent to ensure they are getting what they need for their bodies to be healthy.

Unfortunately, inactivity can cause many problems. These include heart disease, obesity, muscle tension and headaches, lower back pain, and poor flexibility. Other problems can include muscular weakness, premature aging, chronic fatigue, and high blood pressure. Though most of these will show up later in life, getting your child started on the right path to fitness and health is imperative.

By simply getting a little exercise each day, the problems of inactivity will slowly disappear. In fact, simply 30 minutes daily of regular moderate exercise can provide wonderful health benefits. Getting your child started today with a routine of physical exercise can set them up for a life of health and fitness.

There are many proven benefits to children exercising regularly. For one, it will better keep their weight under control. Exercising burns calories, and with the obesity epidemic in America, this is important. It also reduces the risk of disease such as cancer, stroke, diabetes, and cardiovascular disease. You will find your child’s mood improved as well. When your child exercises, the brain releases endorphins that make them feel better about themselves. Your child will also find they have increased muscular strength and endurance. Regularly working out their muscles will make them stronger and help their lungs and heart to function more efficiently, which is important to keep them from losing their breath quickly.

There are many benefits that go beyond your child’s health when they exercise regularly. Their learning will be improved and their body will develop and grow in a healthy way. Studies have also shown that children who participate in physical activities regularly have a better self-esteem and tend to stay out of trouble. Beyond this, physical activities are just plain fun.

As you can see, keep the children active provides many benefits to their life. There are many ways for children to get the physical exercise they need. Try a bunch of options until you discover what your child enjoys, then encourage them to continue it.

Cardio Exercises for Children

We, as adults, understand the importance of cardiovascular exercise to improve our fitness. But, what about children? Well, most children who are active get enough cardiovascular through daily play, but if your child doesn’t, below are some ways to help them get the cardiovascular exercise they need. And, no, were not going to suggest them going out running sprints. Instead, we have fun ways to help them get the exercise they need without even realizing they are working out.

Get your children out on some wheels. If your child enjoys skating, try some rollerblades. These are great way to get their heart pumping while having fun. You may even be able to find a local park or skating rink for them to skate in. Skateboards are another great option to give your children’s legs a great workout. They can also provide your child with the wonderful mode of transportation. In my area, there are quite a few skate parks that are popular. Scooters are another great option. Of course, you want one that is like powered rather than battery-powered, or you will defeat the entire purpose of it. Pedal cars are another great option for children and adults. They can really get your heart rate up as you pedal around the neighborhood or park. We tried these out at our last family gathering and really enjoyed them.

If your child is in one that enjoys cruising around on wheels, maybe they should try something like jump roping. Jump roping is a wonderful cardio activity. There are other jumping opportunities available as well, such as pogo sticks or trampolines. Climbing is another great option for getting a great workout. You don’t have to climb too high if you’re scared of heights to still get a good workout.

Even if your child is mostly stuck inside, for whatever reason, there are things they can do to get the cardiovascular exercises they need to stay healthy. Though I strongly believe in participating in real sports, there are some good indoor alternatives available, thanks to technology. The main thing is to get off the couch and of on your feet. If your child is inside most of the day, find video games that will promote movement.

Have Your Kids Workout with Zumba

Over the past several years, working out with Zumba has been all the rage. There classes in more than 125 countries worldwide with over 12 million people participating in one of the most fun aerobic workouts ever.

If you have been living under a rock for the past several years and don’t know what Zumba is, it is a dance program that uses routines and moves to burn calories to Latin inspired music. Zumba has really taken off because the class looks more like a party than working out. Is also a great social event that people of all ages can enjoy. What really makes Zumba grade is that it doesn’t matter what body type you have or your age, there is a Zumba class for you to help get you moving. It is easy to learn and a lot of fun.

Classes Available

The Zumba gold program focuses on the older population. This is also a popular class for people just starting with aerobic exercises, such as children. The music and dance of Zumba class is modified to better meet the needs of those new to Zumba and for older participants.

Zumba toning classes are great for anyone interested in strength training and body toning. Toning sticks are used in this class to target particular muscle areas such as the abs, glutes, legs, and arms. Zumba Gold toning focuses more on beginners and older participants.

Classes for Children

Though most Zumba classes are open to adults and children alike, there are some Zumba programs specifically catered to children. These classes are more tailored to the high energy levels of children, their attention span, coordination, and muscle development.

Specialized Classes

There are a few classes that are more specialized. One of my favorite is the Aqua Zumba class. This is like your normal Zumba class, but done in the water. I did Aqua Zumba a lot when I hurt my knee since it is easier on the body. Zumba circuit training is great if you want an intense workout in a short amount of time. Participants move from station to station to complete strength and prescribed cardio routines. Zumba Sentao is an option for anyone wanting to focus on their core strength. In this class, you use your body’s weight and shares to improve your core stabilization, endurance, balance, and strength.

Regardless of which class you choose, Zumba is great for you and your children. It is one of the few workouts my gym allows children to participate in with me, so we turn it into a family event. Give it a try and see what you think about Zumba.


Children and Boredom

Every parent I know hates when their children say they are bored. These days, parents tend to feel guilty when their children are bored. Parents have advice being tossed their way every day on how to keep their children engaged. The message parents are being given is that they must fill their children stay with lots of things to keep them entertained. I know how that feels. For a long time, I felt guilty when my children said they were bored, feeling like I needed to fill the void. We had play dates, gymnastics, soccer practice, music lessons, and more to fill their lives with.

It didn’t take long to discover that I wasn’t alone in this. We, as parents, completely exhaust ourselves running around with their children to check off our to do list for creating children that are well rounded. Granted, I’m not arguing that children don’t need stimulation. But, when we are constantly filling their schedules with activities, we rob them of creating their own fun and the gift of boredom.

First, though, we need to stop seeing boredom as a bad word. Our children need time to be bored. Our culture tells us that we need to constantly be stimulated with activities, smart phones, tablets, television, and whatever else entertains us. Children these days don’t have a chance to be bored.

In reality, boredom is simply idle time. It isn’t something we parents need to cure. Instead, we need to embrace it as a time for the child to be creative and entertain themselves. This helps to build creative thinkers who are independent and confident. As you allow your child to be bored, you will see their curiosity and imagination thrive. It will be hard in the beginning, though, because children are use to us entertaining them constantly.

Sure, this is going to be difficult in the beginning. When children are not used to being bored, it will feel uncomfortable to them initially. You may need to give them some ideas on things to do to get them started filling their own time. Perhaps you can offer them some props and see where they go with it. With summer coming up, you will have plenty of opportunities to practice letting your children entertain themselves. Don’t stress, mom, they will figure it out and your family will be all the better for it.

Children and the Inability to Sit Still

The Centers for Disease Control, or CDC, has been showing a rise in the percentage of youth diagnosed with ADHD. In 2003, the percentage of children with ADHD was 7.8%. In 2011, that percentage went up to 11%. There are many reasons for the rising diagnosis, from awareness of the condition, to the changes in medical treatment and the criteria it is diagnosed by. I have another theory, though.

If you weeks ago, I had a complete stranger call me out of the blue. She began to pour her heart out to me explaining that her six-year-old son was getting in trouble at school because he cannot sit still during class. His school wanted to have him tested for attention deficit and hyperactivity disorder, or ADHD. Being a mom who volunteers a lot in the community, I have seen this become a very common problem in our society.

This young child’s mom continues to explain how her son comes home from school each day with yellow marks. The rest of his class screen marks almost every day for their good behavior. That means this child, every day, is reminded how unacceptable his behavior is because he is unable to sit still throughout the day.

His mother begins to cry as she tells me how his self-esteem has plummeted because of his need to move around. He began telling his mother that he hated himself and was a failure.

It’s amazing how many more children over the past decade had been labeled as having issues with attention. One of my friends is a local elementary teacher and told me that, on a good day, at least eight of her class of 22 students has trouble paying attention. All the while, it is expected for children to sit longer periods of time. Even children as young as kindergartners are being required to sit during circle time for 30 minutes and some classes.

Here are my thoughts: children are made to stay in an upright position all day long. You rarely find children having fun by spinning in circles, climbing trees, rolling down hills. Teeter totters in merry-go-round’s are no longer found. Schools have shortened recess times to meet their increased educational demands. Children play outside a lot less these days because of hectic schedules, liability issues, and the fears of their parents. In a nutshell, children don’t move near as much as they should, and it is creating more and more problems in the classroom.