Kids And Exercise

When most adults think about exercise, they imagine working out in the gym on a treadmill or lifting weights.

But for kids, exercise means playing and being physically active. Kids exercise when they have gym class at school, soccer practice, or dance class. They're also exercising when they're at recess, riding bikes, or playing tag.

The Many Benefits of Exercise
Everyone can benefit from regular exercise. Kids who are active will:

•have stronger muscles and bones
•have a leaner body because exercise helps control body fat
•be less likely to become overweight
•decrease the risk of developing type 2 diabetes
•possibly lower blood pressure and blood cholesterol levels
•have a better outlook on life
Besides enjoying the health benefits of regular exercise, kids who are physically fit sleep better and are better able to handle physical and emotional challenges — from running to catch a bus to studying for a test.

The Three Elements of Fitness
If you've ever watched kids on a playground, you've seen the three elements of fitness in action when they:

1.run away from the kid who's "it" (endurance)
2.cross the monkey bars (strength)
3.bend down to tie their shoes (flexibility)
Parents should encourage their kids to do a variety of activities so that they can work on all three elements.

Endurance is developed when kids regularly engage in aerobic activity. During aerobic exercise, the heart beats faster and a person breathes harder. When done regularly and for continuous periods of time, aerobic activity strengthens the heart and improves the body's ability to deliver oxygen to all its cells.

What's a Safe Exercise Plan During Pregnancy?

It depends on when you start and whether your pregnancy is complicated. If you exercised regularly before becoming pregnant, continue your program, with modifications as you need them.

If you weren't fit before you became pregnant, don't give up! Begin slowly and build gradually as you become stronger. The U.S. Department of Health and Human Services recommends at least 150 minutes (that's 2 hours and 30 minutes) of moderate-intensity aerobic activity each week for healthy women who are not already highly active or doing vigorous-intensity activity. If you're healthy, the risks of moderate-intensity activity during pregnancy are very low, and do not increase risk of low birth weight, preterm delivery, or early pregnancy loss.

Before you continue your old exercise routine or begin a new one, you should talk to your doctor about exercising while you're pregnant. Discuss any concerns you may have.

You may need to limit your exercise if you have:

•pregnancy-induced high blood pressure
•early contractions
•vaginal bleeding
•premature rupture of your membranes, also known as your water (the fluid in the amniotic sac around the fetus) breaking early
Exercises to Try
That depends on what interests you and what your doctor advises. Many women enjoy dancing, swimming, water aerobics, yoga, Pilates, biking, or walking. Swimming is especially appealing, as it gives you welcome buoyancy (floatability or the feeling of weightlessness). Try for a combination of cardio (aerobic), strength, and flexibility exercises, and avoid bouncing.

Many experts recommend walking. It's easy to vary the pace, add hills, and add distance. If you're just starting, begin with a moderately brisk pace for a mile, 3 days a week. Add a couple of minutes every week, pick up the pace a bit, and eventually add hills to your route. Whether you're a pro or a novice, go slowly for the first 5 minutes to warm up and use the last 5 minutes to cool down.

If you were a runner before you were pregnant, in many cases, you can continue running during your pregnancy, although you may have to modify your routine.

Whatever type of exercise you and your doctor decide on, the key is to listen to your body's warnings. Many women, for example, become dizzy early in their pregnancy, and as the baby grows, their center of gravity changes. So it may be easy for you to lose your balance, especially in the last trimester

Exercising During Pregnancy

Although you may not feel like running a marathon, most women benefit greatly from exercising throughout their pregnancies. But during that time, you'll need to discuss your exercise plans with your doctor or other health care provider early on and make a few adjustments to your normal exercise routine. The level of exercise recommended will depend, in part, on your level of pre-pregnancy fitness.

Benefits of Exercising During Pregnancy
No doubt about it, exercise is a big plus for both you and your baby (if complications don't limit your ability to exercise throughout your pregnancy). It can help you:

•feel better. At a time when you wonder if this strange body can possibly be yours, exercise can increase your sense of control and boost your energy level. Not only does it make you feel better by releasing endorphins (naturally occurring chemicals in your brain), appropriate exercise can:
◦relieve backaches and improve your posture by strengthening and toning muscles in your back, butt, and thighs
◦reduce constipation by accelerating movement in your intestine
◦prevent wear and tear on your joints (which become loosened during pregnancy due to normal hormonal changes) by activating the lubricating fluid in your joints
◦help you sleep better by relieving the stress and anxiety that might make you restless at night
•look better. Exercise increases the blood flow to your skin, giving you a healthy glow.
•prepare you and your body for birth. Strong muscles and a fit heart can greatly ease labor and delivery. Gaining control over your breathing can help you manage pain. And in the event of a lengthy labor, increased endurance can be a real help.
•regain your pre-pregnancy body more quickly. You'll gain less fat weight during your pregnancy if you continue to exercise (assuming you exercised before becoming pregnant). But don't expect or try to lose weight by exercising while you're pregnant. For most women, the goal is to maintain their fitness level throughout pregnancy.
While the jury's still out on the additional benefits of exercise during pregnancy, some studies have shown that exercise may even lower a woman's risk of complications, like preeclampsia and gestational diabetes.

Tips for Parenting During the Teen Years

Looking for a roadmap to find your way through these years? Here are some tips:
Educate Yourself
Read books about teenagers. Think back on your own teen years. Remember your struggles with acne or your embarrassment at developing early — or late. Expect some mood changes in your typically sunny child, and be prepared for more conflict as he or she matures as an individual. Parents who know what's coming can cope with it better. And the more you know, the better you can prepare.
Talk to Your Child Early Enough
Talking about menstruation or wet dreams after they've already started means you're too late. Answer the early questions kids have about bodies, such as the differences between boys and girls and where babies come from. But don't overload them with information — just answer their questions.
You know your kids. You can hear when your child's starting to tell jokes about sex or when attention to personal appearance is increasing. This is a good time to jump in with your own questions such as:

•Are you noticing any changes in your body?
•Are you having any strange feelings?
•Are you sad sometimes and don't know why?
A yearly physical exam is a great time to bring up these things. A doctor can tell your preadolescent — and you — what to expect in the next few years. An exam can serve as a jumping-off point for a good parent/child discussion. The later you wait to have this discussion, the more likely your child will be to form misconceptions or become embarrassed about or afraid of physical and emotional changes.
Furthermore, the earlier you open the lines of communication, the better chance you have of keeping them open through the teen years. Give your child books on puberty written for kids going through it. Share memories of your own adolescence. There's nothing like knowing that Mom or Dad went through it, too, to put a child more at ease.

A Parent's Guide to Surviving the Teen Years

You've lived through 2 AM feedings, toddler temper tantrums, and the back-to-school blues. So why is the word "teenager" causing you so much anxiety?
When you consider that the teen years are a period of intense growth, not only physically but morally and intellectually, it's understandable that it's a time of confusion and upheaval for many families.
Despite some adults' negative perceptions about teens, they are often energetic, thoughtful, and idealistic, with a deep interest in what's fair and right. So, although it can be a period of conflict between parent and child, the teen years are also a time to help kids grow into the distinct individuals they will become.
Understanding the Teen Years
So when, exactly, does adolescence start? The message to send your kid is: Everybody's different. There are early bloomers, late arrivers, speedy developers, and slow-but-steady growers. In other words, there's a wide range of what's considered normal.
But it's important to make a (somewhat artificial) distinction between puberty and adolescence. Most of us think of puberty as the development of adult sexual characteristics: breasts, menstrual periods, pubic hair, and facial hair. These are certainly the most visible signs of impending adulthood, but kids who are showing physical changes (between the ages of 8 and 14 or so) can also be going through a bunch of changes that aren't readily seen from the outside. These are the changes of adolescence.
Many kids announce the onset of adolescence with a dramatic change in behavior around their parents. They're starting to separate from Mom and Dad and to become more independent. At the same time, kids this age are increasingly aware of how others, especially their peers, see them and are desperately trying to fit in.
Kids often start "trying on" different looks and identities, and they become acutely aware of how they differ from their peers, which can result in episodes of distress and conflict with parents.

About Lyme Disease

Lyme disease is often associated with heavily wooded or grassy areas where mice and deer live. It's most common in the Northeast, the Pacific Northwest, and the northern Midwest states.
About Lyme Disease
Lyme disease is an infection caused by the bacterium Borrelia burgdorferi. This bacterium is usually found in small animals like mice. It can be carried to people from these animals by Ixodes ticks (known as black-legged or deer ticks). These ticks pick up Borrelia burgdorferi when they bite infected animals and then infect humans by biting them and passing the bacteria into the person's bloodstream.
Ticks are small and can be hard to see. Immature ticks, or nymphs, are about the size of a poppy seed. Adult ticks are about the size of a sesame seed.
It's important to know and watch for symptoms of Lyme disease because ticks are hard to find and it's easy to overlook a tick bite — in fact, many people who get Lyme disease don't remember being bitten. The good news is that most tick bites don't result in Lyme disease.
Signs and Symptoms
Lyme disease can affect different body systems, such as the nervous system, joints, skin, and heart. The symptoms of Lyme disease are often described as happening in three stages (although not everyone experiences all of these stages):
1.Usually, the first sign of infection is a circular rash. This rash appears within 1–2 weeks of infection but may develop up to 30 days after the tick bite. The rash often has a characteristic "bull's-eye" appearance, with a central red spot surrounded by clear skin that is ringed by an expanding red rash. It may also appear as an expanding ring of solid redness. It may be warm to the touch and is usually not painful or itchy. The bull's-eye rash may be more difficult to see on people with darker skin tones, where it may take on a bruise-like appearance.
The rash usually resolves in about a month. Although this rash is considered typical of Lyme disease, many people never develop it.
2.Along with the rash, a person may experience flu-like symptoms such as swollen lymph nodes, fatigue, headache, and muscle aches. Left untreated, symptoms of the initial illness may go away on their own. But in some people, the infection can spread to other parts of the body. Symptoms of this stage of Lyme disease usually appear within several weeks after the tick bite, even in someone who has not developed the initial rash. The person may feel very tired and unwell, or may have more areas of rash that aren't at the site of the bite.
Lyme disease can affect the heart, leading to an irregular heart rhythm or chest pain. It can spread to the nervous system, causing facial paralysis (Bell's palsy) or tingling and numbness in the arms and legs. It can start to cause headaches and neck stiffness, which may be a sign of meningitis. Swelling and pain in the large joints also can occur.
3.The last stage of Lyme disease can occur if the early stages of the disease were not detected or appropriately treated. Symptoms of late Lyme disease can appear any time from weeks to years after an infectious tick bite. They may include arthritis, particularly in the knees, and memory lapses (this last symptom happens mainly to adults and is rare in kids and teens).
Having such a wide range of symptoms can make Lyme disease difficult for doctors to diagnose. Fortunately, there's a blood test that looks for evidence of the body's reaction to Lyme disease.

Diagnosing Headaches

Your doctor may want to do a physical exam and get your child's medical history to help discover what might be causing the headaches. Let the doctor know:
•how severe and frequent the headaches are
•when the headaches first started
•what the headaches feel like, and where they hurt
•whether the headaches have a pattern or change over time
•any other symptoms that your child experiences with the headache
•any injuries that have occurred recently
•anything that triggers the headaches
•your child's diet, habits, sleeping patterns, and what seems to help or worsen the headaches
•any stresses your child might be experiencing
•any past medical problems your child has had
•any medications your child is taking
•any allergies your child may have
•any family history of headaches
To help pin down the problem, doctors often ask parents — and older kids and teens — to keep a headache diary, listing all headaches, when they happen, how long they last, and a few notes about what might have brought them on.
The doctor may do a complete physical exam including looking in the eyes, testing nerves, and having your child do things like walk or touch his or her nose. A doctor also may order blood tests or imaging tests, such as a CAT scan or MRI of the brain, to look for medical problems that might be causing headaches.

Headaches

Whether they're pounding and throbbing or dull and aching, headaches are common in kids. Headaches can have a wide range of causes and many levels of severity. It's important to understand how to recognize when a headache is just a passing pain and when it's something more and requires medical attention.
Causes of Headaches
Headaches are thought to be caused by changes in chemicals, nerves, or blood vessels in the area. These changes send pain messages to the brain and bring on a headache.
In general, kids get the same types of headaches as adults. And headaches often are hereditary, so if a parent gets them, their kids might too.
Some of the many potential headache triggers include:
•certain medications (headaches are a potential side effect of some)
•too little sleep or sudden changes in sleep patterns
•skipping meals
•becoming dehydrated
•being under a lot of stress
•having a minor head injury
•using the computer or watching TV for a long time
•vision problems
•menstruation
•experiencing changes in hormone levels
•taking a long trip in a car or bus
•listening to really loud music
•smoking
•smelling strong odors such as perfume, smoke, fumes, or a new car or carpet
•drinking or eating too much caffeine (in soda, coffee, tea, and chocolate)
•consuming certain foods (such as alcohol, cheese, nuts, pizza, chocolate, ice cream, fatty or fried food, lunchmeats, hot dogs, yogurt, aspartame, or anything with the food additive MSG)
In some cases, headaches are caused by certain infections, such as:
•ear infections
•viral infections, like the flu or common cold
•strep throat
•sinus infections
•Lyme disease
Most headaches aren't signs that something more is wrong, but occasionally headaches are caused by more serious medical conditions.

Puberty and Periods

Menstruation (a period) is a major stage of puberty in girls; it's one of the many physical signs that a girl is turning into a woman. And like a lot of the other changes associated with puberty, menstruation can be confusing. Some girls can't wait to start their periods, whereas others may feel afraid or anxious. Many girls (and guys!) don't have a complete understanding of a woman's reproductive system or what actually happens during the menstrual cycle, making the process seem even more mysterious.
When girls begin to go through puberty (usually starting between the ages of 8 and 13), their bodies and minds change in many ways. The hormones in their bodies stimulate new physical development, such as growth and breast development. About 2 to 2½ years after a girl's breasts begin to develop, she usually gets her first menstrual period.
About 6 months or so before getting her first period, a girl might notice an increased amount of clear vaginal discharge. This discharge is common. There's no need for a girl to worry about discharge unless it has a strong odor or causes itchiness.
The start of periods is known as menarche. Menarche doesn't happen until all the parts of a girl's reproductive system have matured and are working together

Female Athlete Triad

Hannah joined the track team her freshman year and trained hard to become a lean, strong sprinter. When her coach told her losing a few pounds would improve her performance, she immediately started counting calories and increased the duration of her workouts. She was too busy with practices and meets to notice that her period had stopped — she was more worried about the stress fracture in her ankle slowing her down.
Although Hannah thinks her intense training and disciplined diet are helping her performance, they may actually be hurting her — and her health.
What Is Female Athlete Triad?
Sports and exercise are part of a balanced, healthy lifestyle. Girls who play sports are healthier; get better grades; are less likely to experience depression; and use alcohol, cigarettes, and drugs less frequently than girls who aren't athletes. But for some girls, not balancing the needs of their bodies and their sports can have major consequences.
Some girls who play sports or exercise intensely are at risk for a problem called female athlete triad. Female athlete triad is a combination of three conditions: disordered eating, amenorrhea, and osteoporosis. A female athlete can have one, two, or all three parts of the triad.
Triad Factor #1: Disordered Eating
Most girls with female athlete triad try to lose weight primarily to improve their athletic performance. The disordered eating that accompanies female athlete triad can range from avoiding certain types of food the athlete thinks are "bad" (such as foods containing fat) to serious eating disorders like anorexia nervosa or bulimia nervosa.
Triad Factor #2: Amenorrhea
Because a girl with female athlete triad is simultaneously exercising intensely and not eating enough calories, she may experience decreases in estrogen, the hormone that helps to regulate the menstrual cycle. As a result, a girl's periods may become irregular or stop altogether. Of course, it's normal for teen girls to occasionally miss periods, especially in their first year of having periods. A missed period does not automatically mean a girl has female athlete triad. It could mean something else is going on, like pregnancy or a medical condition. If you are having sex and miss your period, talk to your doctor.
Some girls who participate intensively in sports may never even get their first period because they've been training so hard. Other girls may have had periods, but once they increase their training and change their eating habits, their periods may stop.
Triad Factor #3: Osteoporosis
Low estrogen levels and poor nutrition, especially low calcium intake, can lead to osteoporosis, the third aspect of the triad. Osteoporosis is a weakening of the bones due to the loss of bone density and improper bone formation. This condition can ruin a female athlete's career because it may lead to stress fractures and other injuries.
Usually, the teen years are a time when girls should be building up their bone mass to their highest levels — called peak bone mass. Not getting enough calcium during the teen years can also have a lasting effect on how strong a girl's bones are later in life.

Dealing With Sports Injuries

Prevention First
Worried about sports injuries? Don't sweat it. Think of avoiding injury as just another part of playing by the rules — only this rulebook is the one that keeps you from getting hurt. That's because the best way to deal with sports injuries is to prevent them. Prevention includes knowing the rules of the game you're playing, using the proper equipment, and playing it safe.
But you've practiced with your team, played it safe on the field, and still sustained an injury. Don't worry, it's not the end of the world — just the beginning of a healing process. Read on to find out what this process is and how you can deal with a sports injury.
What Are Sports Injuries?
Sports injuries are injuries that typically occur while participating in organized sports, competitions, training sessions, or organized fitness activities. These injuries may occur in teens for a variety of reasons, including improper training, lack of appropriate footwear or safety equipment, and rapid growth during puberty.
There are two general types. The first type is called an acute traumatic injury. Acute traumatic injuries usually involve a single blow from a single application of force — like getting a cross-body block in football. Acute traumatic injuries include the following:
•a fracture — a crack, break, or shattering of a bone
•a bruise, known medically as a contusion — caused by a direct blow, which may cause swelling and bleeding in muscles and other body tissues
•a strain — a stretch or tear of a muscle or tendon, the tough and narrow end of a muscle that connects it to a bone
•a sprain — a stretch or tear of a ligament, the tissue that supports and strengthens joints by connecting bones and cartilage
•an abrasion — a scrape
•a laceration — a cut in the skin that is usually deep enough to require stitches
The second type of sports injury is called an overuse or chronic injury. Chronic injuries are those that happen over a period of time. Chronic injuries are usually the result of repetitive training, such as running, overhand throwing, or serving a ball in tennis. These include:
•stress fractures — tiny cracks in the bone's surface often caused by repetitive overloading (such as in the feet of a basketball player who is continuously jumping on the court)
•tendinitis — inflammation of the tendon caused by repetitive stretching
•epiphysitis or apophysitis — growth plate overload injuries such as Osgood-Schlatter disease
Often overuse injuries seem less important than acute injuries. You may be tempted to ignore that aching in your wrist or that soreness in your knees, but always remember that just because an injury isn't dramatic doesn't mean it's unimportant or will go away on its own. If left untreated, a chronic injury will probably get worse over time.

Exercise

What do lecture halls, computer desks, cafeterias, and libraries have in common? That's where college students spend so much of their time in sedentary pursuits.
Although hours of studying burn mental energy, both your body and mind need physical exercise to function at their peak. But with high school gym class a thing of the past, and no parents around to remind you to get moving, how do you stay fit in college?
What Does My Body Need?
The importance of exercise is nothing new. Thomas Jefferson once wrote that to be successful in academic studies, a person should "give about two of them [that's hours, people!], every day, to exercise; for health must not be sacrificed to learning. A strong body makes the mind strong."
It turns out Jefferson was on to something. A multi-year study by researchers at Tufts University found that students who said they exercised at least 3 days a week were more likely to report a better state of physical health and greater happiness than those who didn't exercise. This (and other evidence) suggests that the real benefits of exercise may not come right after a workout but from a longer commitment to regular activity.
Most experts today do not demand 2 hours of daily exercise. The U.S. Department of Health and Human Services recommends that people get at least 60 minutes of moderate to vigorous physical activity most days of the week.
Brisk walking, jogging, and swimming are easy ways to boost your heart rate and promote cardiovascular health. Exercise can also help lower blood pressure and counter stress. For women, exercise that makes the body and bones bear weight — like walking or running — may reduce the risk of osteoporosis later in life.
You'll likely discover a subtler benefit of exercise as well: greater self-confidence. This may make it easier for you to participate in class and help you perform well in academic and social situations.

What Are Steroids?

Steroids, sometimes referred to as roids, juice, hype, weight trainers, gym candy, arnolds, stackers, or pumpers, are the same as, or similar to, certain hormones in the body. The body produces steroids naturally to support such functions as fighting stress and promoting growth and development. But some people use steroid pills, gels, creams, or injections because they think steroids can improve their sports performance or the way they look.
Anabolic steroids are artificially produced hormones that are the same as, or similar to, androgens, the male-type sex hormones in the body. There are more than 100 variations of anabolic steroids. The most powerful androgen is testosterone (pronounced: tess-toss-tuh-rone). Although testosterone is mainly a mature male hormone, girls' bodies produce smaller amounts. Testosterone promotes the masculine traits that guys develop during puberty, such as deepening of the voice and growth of body hair. Testosterone levels can also affect how aggressive a person is.
Athletes sometimes take anabolic steroids because of their testosterone-like effects.
Another group of steroids, sometimes called steroidal supplements, contains dehydroepiandrosterone (DHEA) and/or androstenedione (also known as andro). For the most part, steroidal supplements, which used to be found at health food stores or gyms, are now illegal and require a prescription. DHEA is one of the few exceptions and can still be bought over the counter.
Steroid supplements are weaker forms of androgen. Their effects aren't well known, but it's thought that, when taken in large doses, they cause effects similar to other androgens like testosterone. Here's what is known about steroidal supplements: Companies that manufacture them often use false claims and very little is known about the long-term effects some of these substances have on the body. That’s one reason why the government took action to protect citizens by passing laws controlling steroid distribution.

The Truth About Guys

Many people think of guys as being carefree when it comes to their appearance. But the reality is that a lot of guys spend plenty of time in front of the mirror. It's a fact — some guys care just as much as girls do about their appearance.
You may hear a lot about being a tough guy, but how often do you hear that being a guy is tough? Guys might think that they shouldn't worry about how they look, but body image can be a real problem for them. Unlike girls, guys are less likely to talk to friends and relatives about their bodies and how they're developing. Without support from friends and family, they may develop a negative self-image. The good news is that self-image and body image can be changed.

Why Is Body Image Important?

Body image is a person's opinions, thoughts, and feelings about his or her own body and physical appearance. Having a positive body image means feeling pretty satisfied with the way you look, appreciating your body for its capabilities and accepting its imperfections.
Body image is part of someone's total self-image. So how a guy feels about his body can affect how he feels about himself. If he gets too focused on not liking the way he looks, a guy's self-esteem can take a hit and his confidence can slide. (The same thing can happen to girls, too.)

What Is Plastic Surgery?

Just because the name includes the word "plastic" doesn't mean patients who have this surgery end up with a face full of fake stuff. The name isn't taken from the synthetic substance but from the Greek word plastikos, which means to form or mold (and which gives the material plastic its name as well).
Plastic surgery is a special type of surgery that can involve both a person's appearance and ability to function. Plastic surgeons strive to improve patients' appearance and self-image through both reconstructive and cosmetic procedures.
•Reconstructive procedures correct defects on the face or body. These include physical birth defects like cleft lips and palates and ear deformities, traumatic injuries like those from dog bites or burns, or the aftermath of disease treatments like rebuilding a woman's breast after surgery for breast cancer.
•Cosmetic (also called aesthetic) procedures alter a part of the body that the person is not satisfied with. Common cosmetic procedures include making the breasts larger (augmentation mammoplasty) or smaller (reduction mammoplasty), reshaping the nose (rhinoplasty), and removing pockets of fat from specific spots on the body (liposuction). Some cosmetic procedures aren't even surgical in the way that most people think of surgery — that is, cutting and stitching. For example, the use of special lasers to remove unwanted hair and sanding skin to improve severe scarring are two such treatments.

Plastic Surgery

When you hear of plastic surgery, what do you think of? A Hollywood star trying to delay the effects of aging? People who want to change the size of their stomachs, breasts, or other body parts because they see it done so easily on TV?

Those are common images of plastic surgery, but what about the 4-year-old boy who has his chin rebuilt after a dog bit him? Or the young woman who has the birthmark on her forehead lightened with a laser?