Saturday | January 25, 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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Helping Older Kids Understand Extreme Cold Weather Conditions

[pullquote align=”full” cite=”” link=”” color=”” class=”” size=””]It does not take long for intense cold weather to negatively affect your children when outside.[/pullquote]

The winter can be a fun season.

There’s so much to do outdoors, like skiing, tobogganing and ice skating. But extreme cold weather can mean risks to your health and safety. Often, parents worry about cold weather as it relates to little children. We bundle them up warmly and know they’re protected from the elements.

It’s easy to assume older children will know how to dress themselves warmly and appropriately for cold weather, but it’s not always the case. Not only are snow pants for teenagers sometimes seen as “uncool,” but older kids might either not check the forecast or underestimate the dangers of -20 degree Celsius weather.

That’s why it’s especially important for parents and older kids to develop an awareness of extreme cold weather conditions—what it means, the dangers it presents and how to prevent things like frostbite and hypothermia.

An Extreme Cold Weather Alert is issued when Environment Canada predicts a forecast of -20 degrees Celsius or colder or a wind chill of -30 degrees. Whether your kids walk to school or go outside at lunch or recess, exposure to cold weather can lead to respiratory illnesses like colds and flu, frostbite and hypothermia. Some of these conditions will require immediate medical attention.

To limit illness and exposure to the elements, you’ll want to ensure your older kids know how to stay warm and dry. A few things to note:

Check the forecast. When you get up in the morning, put on the news or check a weather app on your phone. What will the temperature be throughout the day? Will it be a dry day or does the forecast call for precipitation? What is the temperature with the windchill factored in?

Dress in layers. Wool and fleece hold heat better than cotton and make great inner layers. Top inner layers with waterproof and windproof outer layers and warm, waterproof boots. If you’re planning to spend any time doing outdoor activities, wear thermal leggings, warm socks and snow pants. You can even buy special mitten and boot inserts at sporting goods stores to warm your hands and feet if you’re going to be skiing or skating, for instance.

Cover exposed skin. Wear a hat that covers your ears, warm mittens (instead of gloves) and a scarf or neck warmer to prevent wind from touching your skin. Make sure to zip up your jacket and cover your face against the biting wind to prevent skin from painful frostbite.

Change wet clothing. If you’re wet or have been sweating, you’ll want to change into warm, dry clothes as soon as possible to prevent developing hypothermia.

Reschedule outdoor activities. If extreme cold weather is forecasted, your school might reschedule that ski trip you were looking forward to. You should also consider rescheduling other outdoor activities, like skating with friends, and plan to do something indoors, such as see a movie instead. An indoor activity would be a much safer idea on days like these. You might also want to take public transportation or ask for a ride rather than walk to school or your friend’s house if the weather is expected to be extremely cold.

Know the signs. Frostbite can occur when skin is exposed to extreme cold. Skin will freeze and die when temperatures are so cold that blood can no longer circulate. It can affect any area of skin, including cheeks, nose, hands and feet. Skin will turn yellowish and feel stinging or numbness. The condition requires medical attention, but there are things you can do in the meantime. You’ll need to remove tight clothing or jewellery and warm your hands in your armpits, which retains heat. Get inside immediately. You can even immerse frozen fingers and toes in warm water.

​Hypothermia, another cold-weather-related condition, occurs when the body’s temperature drops below 35 degrees. Symptoms include shivering and confusion and, if untreated, can result in organ failure and death. Warning signs for kids include bright red, cold skin and very little energy. Seek medical attention immediately. While waiting for medical help, replace wet clothing with dry, get indoors, wrap the body with warm blankets and drink warm liquids.

It does not take long for intense cold weather to negatively affect your children when outside. Just take a variety of precautions to help them understand how to reduce their chances of overexposure.

 

January 9th, 2018

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

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