American Kenpo Senior Council

Posts Tagged ‘Physical exercise’

Much like their senior counterparts who spend all day playing bingo, children today are spending too much time indoors playing games, rather than pursuing physical activities. With so many fun activities and sports to choose from, it’s surprising that so few of America’s youth are participating. Across the board, from basketball to tennis, ballet to tap, children’s activities have seen a dramatic drop in enrollment that cannot solely be a response to the bad economy. PlayStation game sales have not suffered, nor have their expensive game pieces and alternative systems like Wii. In fact, entertainment in the United States since the recession began has actually increased as an industry, perhaps due to the large numbers of people who need a means to escape their distressing situations.

Many sports, like karate, offer children the opportunity to socialize, thus gaining imperative social skills, and to gain agility and coordination, too. Children who are exposed to physical activity at a young age are less likely to face adult obesity, studies show, because habits instilled in youth are often kept through adolescence and adulthood. Karate, and other sports, teach children invaluable life lessons about respect, courage, confidence, and industry.

Other great sports activities for your child include things like ballet, which helps children to develop a greater sense of physical balance, as well as instilling children with a peaceful pace for exercise and relaxation. Baseball, an American classic, has lost its footing in the ranks as most popular, as other sports like soccer become more popular internationally and locally. Although bingo itself is not a great activity for children who need encouragement to become more physically active, volunteering in senior centers is a great way for kids to become more aware of others in their community who may need companionship and assistance.

Most endurance athletes cannot eat the same foods that sedentary people eat, and expect to maintain a high level of performance over a long number of years. Their nutritional needs are significantly different, and need to be addressed for maximum performance. For purposes of explanation, an endurance athlete is a person who maintains elevated breathing and heartbeat rates for a significant period of time, most often two hours or more.

There are many sports whose participants are endurance athletes, even if they do not realize such. Marathoners and triathletes are obvious examples, but have you ever considered that a backpacking hiker, carrying a heavy load over many miles for extended periods of time, also qualifies? Folks who walk across a country, or row a boat across an ocean, or swim the English Channel, or engage in any prolonged activity which involves little in the way of rest, are all in the same group. Mountain bikers, trail runners, rock climbers, and even backcountry skiers, all need a special dietary intake to replace nutrients lost during prolonged sweating and exertion.

Replacing essential nutrients is the pivotal step necessary to both maintaining one’s performance level over a long period of time, and recovering as quickly as possible after prolonged exertion. This raises the question, ‘What are essential nutrients for endurance athletes?’ The answer is straightforward – the primary electrolytes, plus protein, the antioxidant vitamin E, zinc, and the B vitamins.

Most simply, the major electrolytes are calcium, magnesium, potassium, sodium, and chloride. Supplements can provide the daily recommended amounts, which are challenging to derive from foods alone. Zinc and the B vitamins both help with the conversion of food into usable energy, while vitamin E has been shown to reduce cellular damage caused by strenuous exercise.

Introducing these nutrients into one’s diet via supplement form, combined with a varied diet, can aid physical performance during exercise. This process can also cut one’s ‘sore muscle’ phase after a lengthy workout or race, shortening the time required before another workout can begin. For any aspiring or practicing endurance athlete, addressing nutritional intake is a key step to improving performance.

Participation in group sports is not just for children. Adults can reap numerous benefits from participating in a variety of adult leagues. Local municipalities, YMCA’s or other non-profit organizations, often sponsor adult sport leagues. Some individuals that that seek to live an active lifestyle prefer to spend that time outside with other individuals and not tucked away in a gym. Participation in group sports gives people the option of enjoying great exercise, fresh air and the camaraderie of playing with a team.

Common Types of Adult Sports Leagues

Adult leagues often mirror the ones available to children. Common leagues include baseball, softball, basketball, volleyball, racquetball, flag football, and soccer. Most leagues will offer co-ed sports as well. Participants will usually have to sign a release that absolves the league of any liability and pay a nominal fee that usually goes towards jerseys.

Benefits for Adults

There is no question that group sporting activities are great for children, but adults that participate are sure to reap numerous physical and health benefits as well. The American College of Sports Medicine recommends that adults under the age of 65 to engage in moderately intense cardiovascular exercise 30 minutes a day, five days a week or alternatively 20 minutes of vigorously intense cardiovascular exercise three days a week.

Individuals that maintain this level of activity can look forward to increased mental health- regular exercise assists with increasing concentration, the ability to memorize and even keeps your brain healthy into old age. The physical benefits of sports activities include lowering blood pressure, increasing cardiovascular health, and weight loss. Sports are also an excellent way to relieve stress, which is associated with a host of ailments. Since group sports can be taxing it is important to consult with your doctor before you sign up for any new activities to make sure it is safe for your to participate.