The first thing you need to do is understand what your children are capable of doing. You can’t expect them to lift heavy objects or perform other activities at their age without proper guidance. If they’re not strong enough then it’s time to start teaching them properly.
Here are some suggestions to get started with your own children:
1) Get a good book on Strength Training for Children (or any sport).
It will give you all the information you’ll ever need. I recommend Starting Strength by Mark Rippetoe. It’s one of my favorites because it teaches basic skills like squatting, deadlifts, benching, pulling and pressing while being very practical.
2) Start with simple movements such as pushups, sit ups and squats.
Then move up to more complex ones like pullups, chinups and dips. When your children reach the point where they can do these things easily, increase the difficulty level until they can complete full body workouts. For example if you have a 5 year old daughter who wants to learn how to do pull-up, she needs to start off with just two sets of ten reps for each exercise.
3) Do not force your children to complete the exercises if they can’t handle it.
If they start struggling, let them take a break and try again later. This is a teachable moment; you’ll get a chance to explain why they shouldn’t push themselves so hard that they end up getting hurt or sick.
4) Set a good example by working out with them.
Your children are likely to mimic your behavior especially this one.
Staying Fit and Healthy as We Age
Most people recognize the importance of physical activity to their health, yet many do not do anything more than is necessary to stave off the doctor’s warning that “you’re not young anymore.” As we get older, it becomes more important to stay physically fit if we want to avoid the decline in our quality of life as we age. The human body is a machine that requires proper upkeep to continue running efficiently; though some parts wear out faster than others do, it’s still important to take care of them.
Here are some tips to keep you going strong:
Schedule a checkup with your doctor.
This should be done every year or so depending on your family history and health conditions. During your checkup, the doctor will perform a general physical assessment and inquire about your medical history. Depending on the service you use, the doctor may include online tools such as those provided by WebMD that help identify possible health issues before they become serious.
Exercise 3 to 4 times per week.
This is where it gets tough for some people. Dedicating a portion of your day to exercising can be a challenge, but it gets much easier as time passes. Set your alarm for 30 minutes earlier than you normally would and spend it jogging, walking, running, swimming, or riding a stationary bike.
If that seems too difficult, start small by setting the alarm for an hour earlier and doing a few stretching exercises. As your body becomes accustomed to the new routine, add more time and more intense exercises.
Eat 5 to 6 small meals per day.
It may seem daunting at first, but eating 5 to 6 times per day will increase your metabolism and stave off hunger pangs. Not only will you be less likely to binge eat, but you’ll have more energy throughout the day and find yourself eating healthier overall. This is because your body has been given the proper nutrients it needs and doesn’t crave junk food to make up for what you’ve missed.
Limit the amount of food you intake.
In order to maintain a healthy weight and body mass index, most people should limit their daily caloric intake to between 1,500 and 2,000 calories. Those who are significantly overweight may require a drastic cut of up to 3,000 calories per day in order to shed the pounds. Of course this must be done under your doctor’s supervision.
An online BMI calculator can help determine whether or not you should lose weight.
Take your supplements.
Taking a multivitamin on a daily basis will fill in any nutritional gaps that your diet may lack. There are also a variety of vitamin-based supplements designed to boost your energy, sharpen your mind, and even suppress your appetite. However, these claims aren’t FDA-approved and some are known to be harmful, so make sure to do your own research before spending your money on them.
It may seem like a lot of work, but if you follow these tips and keep on top of it, then you should be able to live a long and healthy life without any health complications.
“You seem pretty knowledgeable about this stuff,” you tell the oaf. It’s true, he does seem to know what he’s talking about. “
Oh yeah, did I not mention?
I’m studying to become a medical doctor over at Aversa University. Pretty soon I’ll be able to diagnose illnesses just by looking at you. Of course, I’ll still need my stethoscope…”
He rubs his neck awkwardly and looks away. It’s obvious he’s lying.
“Yeah… about that…
I… uh… have to go. See you later! Good luck with your training! I hope you get your revenge! Or whatever it is you want revenge for. I meant what I said, you know. You really shouldn’t let yourself go like this. We’re hunters. It’s partially why we live as long as we do. Because of our strict diet and exercise regiments. Speaking of regiments, I should get back to mine…”
You watch as he shuffles towards the door, his belly swinging from side to side as he goes.
“Ugh…Training again…I thought I was done for the day…I’ll just do it tomorrow…Yeah…That’s it…Tomorrow…I’ll start then…”
“Tomorrow….” you repeat under your breath as the door shuts and you’re completely alone once again.
You take a quick glance at the pile of meat and bread. Your stomach begins to churn, threatening to release everything you’ve eaten already. You shake your head violently as shrink away from the food.
No. You’ve nearly killed yourself once today, and that’s enough. You’re not doing that again, if only to be spiteful.
You lie down on your bed and close your eyes, taking deep breaths in an effort to calm yourself. Sleep will no doubt come easily tonight.
As you drift off, you find yourself face to face with Vale once again. Only this time, she’s not the peach loving, happy go lucky girl you once knew. This woman has a cold and ruthless look in her eyes.
Why have you summoned me?’
‘ She demands.
“I didn’t summon you.” You say, instinctively taking a step back.
“Yes, you have. You’ve been thinking about me non-stop ever since you ate that peach. I know you have.”
“There’s no point in denying it. We’re bonded for life after you ate half of my peach. That’s just how these things work.”
What do you mean? How are we bonded? What are you talking about?”
Vale rolls her eyes as she grabs you by the shoulders and stares deep into your eyes.
“You’ve been marked. As my mate. Now we’re bonded for life.
No amount of fasting or exercise will fix that.”
“I have not been marked by you. I will not submit to this…peach…madness!” You say, breaking free from her grasp.
“It’s too late for that. If you think about it, you’ll see that everything I’m saying is true.
Why do you think your chest has felt so heavy lately? Why do you think you’ve been eating so much meat?
It’s because your body knows what it wants. It’s trying to breed me!”
“I don’t want to breed you! I want to be free! Free of you, free of this curse.
Why is that not an option?
Vale smiles as she approaches you. You can feel yourself losing control, your urges growing stronger as she gets closer.
“It’s not an option because we’re destined to be together. You can deny it all you want, but we’ll both know where your heart truly lies.”
With those final words, she sticks her tongue out at you and your eyes are forced shut as your mind goes black.
You wake up in the morning to the sound of an explosion. It takes a minute for everything to register, but once it does you immediately rush to your window.
There, you see a massive hole has been blown open in the city wall. Orcs pour in from the outside, armed with guns and swords. You see the Captain shout out orders to form a defensive line against the invaders, but the orks don’t give them any time to do so.
The war-frenzied green giants tear through the troops like paper, leaving none alive.
You watch as the Captain is overwhelmed and beaten to a bloody pulp before your eyes. Once the orks clear through the defenses, there’s no more need to stay. They continue spreading out and invading the city, looting and destroying everything in their path.
Buildings are set alight, civilians are run down in the streets. It’s absolute anarchy.
While you watch the carnage unfold, you’re suddenly yanked back as something clamps onto your wrist. You turn your head and see that it’s your girlfriend, clutching your arm as her eyes are fixated on the scene occurring outside. After a few minutes she turns to you with tears in her eyes.
“We have to help them!” She says.
“There’s nothing we can do! We need to get out of here while we still can!” You say.
Sources & references used in this article:
Strength-based practice and parental engagement in child welfare services: An empirical examination by SP Kemp, MO Marcenko, SJ Lyons… – Children and Youth …, 2014 – Elsevier
The stigmatization of mental illness in children and parents: Developmental issues, family concerns, and research needs by SP Hinshaw – Journal of Child Psychology and Psychiatry, 2005 – Wiley Online Library
The three critical components in the conservative treatment of juvenile osteochondritis dissecans (JOCD): Physician, parent, and child by BR Cahill, SM Ahten – Clinics in sports medicine, 2001 – Elsevier