Tuesday | October 27, 2020

Benefits and Ways of Keeping Teens Active Over The Winter Break

Winter is generally that time of the year when we all want to stay at home curled up in our beds. In summer, sunlight brightens our day and makes us active but the cold, snowy winter make can make us lazier. Moreover, days are shorter during the winter season, making it all the more difficult for us to step out for physical activity. 

However, just because there is snow on the ground, it does not mean that we have to stop exercising. There are several avenues for staying active during the winter and we as parents should encourage our teens to follow an exercise routine during the winter season to stay fit. For e.g., we could motivate them to participate in holiday themed races or join winter sports teams.

In this article, we will discuss the benefits of exercising for teenagers and also about ways to keep your teens active during the winter season.

 

Physical Activities Increase Energy Levels and Make You Feel Better

Exercising or taking part in physical activities like games and sports regularly is one of the best things teenagers can do for improving their health. Exercising helps you feel more energetic and alert. Physical activities lead to increased release of endorphins in our bodies. This hormone is responsible for making you feel good and refreshed after working out. As a result, physical activities make you feel happier and relaxed.

Prevents Obesity

Regular physical activities help in burning calories, preventing teenage obesity and maintaining a healthy weight. According to the World Health Organization, children and youth aged 5–17 should accumulate at least 60 minutes of moderate to vigorous physical activity on a daily basis. For children and teenagers, physical activity would include games, sports, recreation, planned exercise, school and community activities.

Increases Aerobic Capacity

Physical activity creates an increased need for oxygen in our bodies. When we exercise we start breathing heavily due to the increased need for oxygen. Depending on how fit we are, we may notice this need occur earlier or later compared to others. Exercising regularly leads to an increased consumption of oxygen and the capacity of our lungs increases. Over time, regular exercise builds aerobic capacity, delivering more oxygen to our brain and bloodstream, and helps us stay active easily.

Enhances Your Looks

Physical activities and exercising can also make you look good. When we exercise, we burn more calories and as a result, we look more toned than those who don’t. This can be a huge motivational factor for teenagers. Moreover, exercising also makes us sweat and release body toxins making exercise extremely important during winters. Moderate exercise also increases your body’s production of natural antioxidants and helps to protect your skin.  

Improves Sleep

Teenagers are advised to sleep eight to ten hours but with excessive use of technology, there appears to be a high sleep deficit among teens. In fact, a study showed that only 15% of teens reported sleeping 8 1/2 hours on school nights. One of the best ways to overcome sleep deficit is to exercise regularly. When you are active during the day, you typically fall asleep more easily and stay asleep longer. Making physical activities a part of your daily routine can help your teens get a more sound and restful sleep. It not only improves the quality of sleep by increasing the time spent in deep sleep, but also boosts the overall duration of your teen’s sleep.

Reduces Stress And Relieves Anxiety

Regular exercising can help in reducing the stress and anxiety levels of your teens. Just 5 minutes of moderate physical activities can trigger anti-stress responses in our bodies. Regular aerobic exercise is known to decrease overall levels of tension, stabilize mood and improve self-esteem. Teens are often stressed due to academic life, peer pressure, and several other reasons. Here are a few fitness tips from Anxiety and Depression Association of America to help your teens manage stress and stay healthy.

Disease Prevention

Beyond the well-known benefits of obesity prevention and improving bone as well as muscular strength, regular exercising also helps in reducing the risks of a wide range of chronic diseases like diabetics, cardiovascular diseases, bone and joint diseases like osteoporosis and osteoarthritis, breast cancer and colon cancer among several other. It also helps in lowering blood pressure, increasing HDL or good cholesterol.

Improves Muscle and Bone Strength

Both your bones and muscles become stronger when your muscles push and pull against your bones during physical activity. Strength training helps develop muscles while also forcing our muscles to put pressure on our bones, thereby improving our bone strength. You could read more about activities that can strengthen the bones and muscles of teens here.

According to the US Department of Health and Human Services, children and teens should participate in bone-strengthening activities at least 3 days a week. Bone strengthening exercises are especially important for teens because they obtain their lifetime peak bone mass in their teenage years.

Examples of muscle-strengthening activities:

  • Sit-ups (curl-ups or crunches)
  • Rope of tree climbing
  • Modified push-ups (with knees on the floor)

Examples of bone-strengthening activities:

  • Running
  • Jumping rope
  • Hopscotch

Having understood the various benefits of physical activities for teenagers, we will now look at various avenues to motivate and keep your teens active during the winter season.

Create A Home Gym For Your Teen

Going out to workout during the winters may be a herculean task considering the various layers of clothing you are required to wear. To make things simpler, you could set up a home gym with some basic inexpensive equipment like resistance bands, dumbbells, and stability balls. You could exercise as a family to motivate your teen to stay fit.

Find An Indoor Pool

Getting drenched during the winters may not sound to be a great idea. But swimming, water aerobics and running laps in water are great forms of physical activities that may seem exciting for your teen rather than boring mundane exercises.

Explore Fun Activities

It’s winter season which is a great time to explore a new set of outdoor activities like skiing, ice skating, snowboarding, ice hockey etc. Encourage your teens to join winter sports teams in your locality and participate in weekly games.

Get Them To Sign Up For Activities At A Local Community Centre

You could get your teens to sign up for basketball, squash, badminton, aerobics or even yoga. Given the numerous options to choose from, you can be sure to find something that would interest your teen.

Motivate Them To Find An Exercise Buddy

We all find exercise boring. But with a great company, we can overcome this boredom. This is why having exercise buddies is a good idea for your teens. They could go out for jogging together or they could visit a mall and walk when it’s too cold outside. Nevertheless, exercise buddies are a great motivational factor.

Set Small Daily Goals Rather Than Weekly Goals

As a parent, set small goals for your teens like jogging, biking or dancing for 30 minutes daily. It is better to set small goals than plan for heavy workouts for a long duration during the weekend. Frequency and consistency benefit our body more than strenuous workouts intermittently. Give them rewards like a movie night, dining out with friends etc., when they reach their goals.

Final Thoughts

While most of us are already aware of the importance of physical activities, we may still shy away from exercising, given the cold weather. It would be your duty as parents to foster the importance of regular physical activities to teens irrespective of the seasons.

For teens, winter sports and games may seem more exciting than exercising; therefore, we should motivate them to partake in neighborhood winter sports teams.

December 24th, 2018

Posted In: Athletics, Community, Education, Nutrition, Parenting, Technology, Uncategorised

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Nutrition Tips to Enhance your Child’s Athletic Performance

We have all heard that breakfast is the most important meal of the day, but if your child is active in sports, proper nutrition throughout the day becomes essential. The right foods and drinks will fuel their bodies and their minds.

There are many resources parents can consult for information about this important topic. There is the Canada Food Guide, your child’s coaches, nutritionists and your paediatrician. In general, experts will agree that it’s essential for your child’s diet to include foods from the following categories:

  • protein – meat, eggs, nuts and dairy
  • carbohydrates – whole grains, vegetables and fruits
  • vitamins and minerals – dairy, fruits and vegetables
  • fats – meats, cheese, nuts and oils

Make sure they start their day off right with foods such as eggs, oatmeal, nut butters and fruit. Pack a healthy lunch and snacks to keep their energy up between meals. Lunch options might include a turkey sandwich on whole grain bread, a whole grain pita with banana and peanut butter or leftovers from dinner. Great snack options might include cheese, fruit or a handful of nuts.

To improve performance before a game or practice, children should eat two to four hours in advance to give food time to digest. Fuel up pre-game with a snack that includes carbohydrates and protein but is also low in fat and fibre. Bring a snack for longer practices, competitions or events, such as a sandwich, fruit or nuts. Energy bars are convenient, but whole foods are just as energy rich. After a game, aid recovery by drinking water and having a snack that also includes carbs and protein. Carbs give the body and brain energy while protein helps build and repair muscle.

Active kids might need more calories than the average child because they are burning more energy when they participate in sports. As a general rule, kids ages 6 to 12 need between 1,600 and 2,200 calories a day, but every child is different.

It’s also important that children hydrate with water, not juice, pop or sports drinks, which can have added sugar, caffeine and calories. Use a refillable water bottle and ensure your child drinks before, during and after activity to prevent becoming sick from dehydration. It’s recommended that kids have between 6 and 10 cups of fluid a day.

Typically, children should not diet no matter the sport or activity. As they are still growing, they need a balanced diet. Restricting calories, skipping meals, or adopting a diet high in protein or low in fats or carbohydrates can be harmful to both their physical development and mental health.

Studies show that there are many ways to encourage healthy eating habits in children. Many kids tend to naturally prefer carb-heavy diets, which isn’t good for kids in general, let alone athletes. If your child’s diet is limited to specific foods, for instance, you might want to take them to the grocery store and allow them to select a new food each time. Have them help out in the kitchen and prepare dinner or lunches with you. If they don’t like a certain food once, make it again and and again, and encourage them to try a bite every time. Eventually they might find their tastes change or that they are open to new experiences. Even if your family has a hectic sports schedule, try to plan healthy meals in advance so you’re not rushed or temped to feed them junk food in the car. When you can, sit together as a family. Eat slowly, spend time together, make it an enjoyable experience and model healthy eating habits yourself.

Parents concerned about their children’s diet or nutritional needs should contact their pediatrician or a dietician who specializes in children and athletes.

 

December 9th, 2016

Posted In: Athletics, Nutrition

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