Fun Cardio Exercises for Kids

With all the T.V. shows, computer programs, and video games available now, it’s hard to get kids up and moving anymore.  That’s one big reason why childhood obesity is becoming more and more prevalent.  Getting your child in shape doesn’t have to be a fight; you just have to find activities they enjoy that are good for them as well.  Here are some great workouts that will entertain your kids at the same time.

Tennis.  If your child isn’t into traditional team sport, then tennis is a great alternative.  It gives a great cardio workout while also working various muscle groups and improving hand-eye and overall coordination.  Plus, even though your child isn’t necessarily working on a team, tennis is a great way to meet and socialize with other kids.

Hacky sack.  This is a simple cheap way to get your kids up and moving.  It also teaches coordination, balance, and helps your kids socialize and work together in a group to accomplish something.  Plus, unlike most group sports, there are no teams so children are trying to beat their old records instead of trying to win.   

Dance.  Sure, you can enroll your child in dance classes, or you could just turn on the radio a couple times a week and make up silly dances to go along with the songs.  This not only encourages movement, balance, and coordination, it also work out kid’s brains by getting them to be imaginative. 

Video games.  These have gotten a bad rap in the past few years, physical video games have come a long way since the original Nintendo.  Now there are tons of products available that get your child to stand up and move.  One popular game series is Dance Dance Revolution.  There are also games on the new Nintendo Wii system that encourage physical movement.  These are a fun entertaining way for your kids to get a workout while they play video games.  And trust me; these are just as addictive as other video games.    

Soccer.  There’s a reason there are so many soccer mom’s around; because these moms know that soccer is a great way for children to get their heart rate up, improve their footwork skills, learn teamwork, and have fun at the same time.  Plus, if you’re worried about the problem of intense competition, there are many areas with leagues that don’t keep score.  This has been and still is a great way for your kids to stay in shape. 

Swimming.  Doing laps is a great way to get an aerobic workout without causing a lot of wear and tear on your child’s growing bones and joints.  It’s fantastic and increasing endurance and stamina.  Plus, a pool is a great place for them to hang out, play, and meet new kids in the neighborhood during the summer.

Jumping rope.  This is a great workout whether it’s done the traditional way, or the newer more faced paced version.  This can help your child meet new people, and some areas even have it as a competitive sport. 

So why not get your child involved in one of these great activities?  You could even get a workout yourself by joining them or just helping them practice regularly.

Exercise – A Natural Insomnia Cure

We all know that exercise that can help you lose weight and get more energy, but what about helping you sleep? 

 Studies have shown that people, particularly women, who regularly exercise during the day, sleep longer and better at night.  So, before you reach for the sleeping pills why not try going for a run, taking a trip to the gym, or signing up for a yoga class. 

Many people have trouble sleeping because they are overly stressed.  The worst part about this is that sleep deprivation can increase your cortisol levels, which makes you feel more stressed.  It can also make you irritable and less able to deal with stressful situations.  This is why most insomniacs have increased levels of stress hormones.  While exercise makes these hormones rise initially, after several hours the levels fall.  These hormones levels actually become lower than before you exercised and lower than they would be if you hadn’t worked out.  Regular exercise can end the vicious sleep-stress cycle once and for all.

Most insomniacs simply can’t clear their mind of their problems when they lay down to bed.  The stresses of the day run repeatedly through their minds instead of relaxing.  Exercise can be a time to escape the stressors around you and figure out solutions to your problems.  If you figured out what to do about your latest work crisis during your morning run, you don’t have to stress over it at bedtime.  This leaves your brain free to sleep. 

Exercising also makes you need sleep more.  The more you work your muscles, the more they need to regenerate through sleep.  While you may think this just going to make you more tired when you can’t sleep, it will probably actually help you have a deeper, more restful sleep.  Even if you can’t sleep more, you’ll sleep better and be more rested and energized in the morning.

An important part of using exercise to cure insomnia is timing.  As I already mentioned, exercise produces chemicals in your brain that make you feel more awake and energized.  This is why it’s not a good idea to exercise before bedtime, but how close is too close?  It is generally recommended that you exercise more than four hours before you sleep; however, you may find you need a longer rest period.  If you find you’re not sleepy, start pushing your exercise earlier gradually till you find a good time.  Obviously, the best time to exercise is in the morning, and this will make you feel more energized all day long.

If you absolutely can’t exercise during the day, there are things you can do at night instead (or in addition) to help you get to sleep.  Studies have shown that exercises as simple as stretching can help improve insomnia symptoms.  You can try doing stretches or yoga closer to bedtime to help you relax.  You can find books or join a class to learn specific positions and more to promote relaxation and sleep.

While exercise helps you sleep more, it has other wonderful benefits.  Exercise helps you lose weight, feel great, and have more energy during the day (and so will sleep).  Before you try supplements, pills, or other crazy sleep solutions, try working out first.  It will cure your insomnia along with some great positive side effects.

 

 

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