Whether your kids are at camp, taking summer classes, or enjoying the break from school, there's a good chance they're spending more time outside (we hope!).
And while there's an abundance of social cues to remember sunscreen, sometimes the importance of hydration isn't emphasized enough. It's important to know that hydration isn't instantaneous - we need to ensure we're properly hydrated before stepping outside, and drinking fluids slowly and consistently throughout the day will help our cells absorb water best.
If your child is an athlete, being as little as 2% dehydrated can negatively affect his or her performance, bringing about fatigue and cardiovascular stress. General recommendations are as follows:
For moderate-intensity activity under 2 hours or high-intensity activity under 1 hour:
Drink 2-4 cups of water during the activity and after the activity.
For moderate-intensity activity over 2 hours or high-intensity activity over 1 hour:
February is American Heart Health Month! As a society, we tend to think of heart health as more of an “adult” health issue, but the foundations for cardiovascular health are often set early in life, especially when it comes to eating and exercise behaviors.In the private school world, team sports are a big deal. Teams are extremely competitive and have proud histories. Because of this, students not involved in team sports can become marginalized as far as encouragement of and engagement with exercise. This can be dangerous.
Spring is officially here (although it has certainly felt like it for some time now with all this warm weather, especially in the Northeast). This mildness makes us all want to shed that heavy clothing and get outside to enjoy the air and sunshine. There are many ways to do so, whether going to the park, enjoying a meal outside or playing outdoor games. So what better time than now to increase our physical activity by incorporating some more walking into our routines? Walking is one of the easiest ways to get exercise, the necessary exercise one needs to be healthy, and is also one of the easiest forms of exercise to build into your day. It’s safe, simple and doesn’t require practice; it’s truly accessible to almost anybody.
According to the Harvard School of Public Health (HSPH), walking lowers the risk of heart disease, diabetes, stroke, high blood pressure, osteoporosis, and certain cancers, and also can help contr...
We are currently in the midst of March, which means we are right in the middle of National Nutrition Month. This year, the Academy of Nutrition and Dietetics (AND) (formerly the American Dietetic Association) has brought us the theme “Get Your Plate in Shape.”
What does this mean?AND suggests that we all think about what goes on our plate or in our bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain the nutrients we need without added calories. Over the day, we should include foods from all the food groups to get the variety of nutrients we need. Specific tips include:
Make half your plate fruits and vegetables.
Add fruit to meals and snacks.
Make at least half your grains whole.
Switch to fat-free or low-fat milk.
Vary your protein choices.
Cut back on sodium and empty calories from solid fats and added sugars.
According the American Heart Association, heart disease is the number one killer of Americans, including women. More women die of heart disease than all forms of cancer combined. To raise awareness of this women’s health issue, this Friday is National Wear Red Day.
Heart disease, also called cardiovascular disease (CVD), is a term used to describe a number of problems related to plaque buildup in the walls of the arteries (atherosclerosis). As the plaque builds up, the arteries narrow, making it more difficult for blood to flow and creating a risk for heart attack or stroke. Other types of heart disease include heart failure, an irregular heartbeat and heart valve problems.
For the first time, the American Heart Association has defined what it means to have ideal cardiovascular health by identifying seven key health and behavior factors.
“Life’s Simple 7” are:
1. don’t smoke
2. maintain a healthy weight
3. engage in regular physical activity
Water makes up more than half of our body’s weight and is absolutely necessary for life–our bodies are actually about two-thirds water! Almost every biological process involves water.
For most, drinking beverages with meals and in-between when feeling thirsty is enough to stay hydrated. The total amount will likely be from 7 – 13 cups of fluids per day. Why is this important?
Every day we lose water by sweating, in our urine and by breathing. In order to stay hydrated, we have to take in as much water as we lose. Not getting enough water—being dehydrated, can make you feel tired, confused and can decrease athletic performance. Being dehydrated can also make you more likely to get heat strain, which can be very dangerous.
Sometimes, however, we need more water to make up for these losses and relying on the feeling of thirst just won’t cut it. If it is very hot or humid—like during the summer, you will need to drink more water. If...
We hear all the time that exercise is good for people of all ages. But most kids exercise a lot without even thinking about it. Just being active, like running around outside or playing a game at school is exercise.
These days, though, there are a lot of distractions from being active. Whether it’s schoolwork, video games, or time spent on the computer or phone, we should remember that kids of all ages need some movement time!
Why is exercise so important? Exercise helps build a strong body that will be able to perform the way you want and need it to.
4 Important Benefits of Exercise
Heart Health: The heart is a muscle that pumps blood to the rest of your body every day of your life. You can help this important muscle get stronger by doing the kinds of activities that get your heart pumping faster, make you breathe faster and make you sweat, such as swimming, basketball, soccer, ice or roller hockey, cross-country skiing, biking, s...