Fun Ways to Teach Kids About Healthy Eating: Fruit Facts

Creative Ways to Teach Children About Healthy Diet - Photo by Dungodung at Wikimedia Commons

Healthy eating is a habit that anyone can learn. Children naturally tend to adopt dietary customs of the home, but other people may have an influence on their choices. Teaching kids about healthy eating in a fun and active way may increase their knowledge and encourage healthy choices at mealtime.

One way to get children more engaged is to involve them in the learning process. This activity takes a minimum amount of supplies and preparation time, but I have found that children have enjoyed learning about fruits in the manner. Perhaps learning more about eating fruits may encourage them to make healthy eating choices.

You can cover the material in 15 to 20 minutes, but you might also wish to combine additional learning activities, such as graphing the kids' favorite fruits. I like using Create a Graph – this is a great way to show how math can be fun and how to apply graphing in real life. You might also develop a word search or crossword using the different names of fruits. If you have the budget and time, you serve a variety of fruits at the end of the program. Check about food allergies before serving any foods.

Supplies you will need:

1. 6 pieces of construction paper
2. scissors
3. copy(ies) of the FRUITS chart (use this as a handout or instructor notes)

Before teaching time, cut out the letters FRUITS using the construction paper. I did this freehand style using the entire pieces of paper as my edges (see above photo), but feel free to use large die-cuts if you prefer.

After assembling the kids, start with a cheer. "Give me an F!" (The kids will eventually respond "F."). "Give me an R!" (More kids will reply with "R.") They will quickly catch on! After the "S," ask "What did we spell?" OK...sneaky way to add a little language arts into the day too!

Now that the kids know they will be learning about fruits, give them the latest recommendations for number of servings currently recommended by the CDC for their age group. I like to use Choose My Plate, and I also used that site as a resource in making the FRUITS chart.

Ask the kids if they can think of an example of a fruit. This is a great opportunity to hear what they already know and to offer information if they mention foods from other groups. You might wish to offer other examples of fruits that may be a little less familiar and see if anyone has heard of that fruit. Sometimes children might mention vegetables here, and you can quickly put a positive spin on that by mentioning that it is a good idea people to eat both fruits and vegetables to stay healthy.

Next, choose six volunteers. This is a way to immediately have everyone's attention again and to encourage the children to be sitting quietly! Have the volunteers to stand in a line in front of the group and give each a letter, spelling the word FRUITS. You might want to have them spread out so that you can stand between them as you talk.

I like to have each child hold up his or her letter and have the class name the letter first and then listen to information about that letter, using the FRUITS chart (see below). Review each letter before moving to the next by having the kids to say the red phrase for each letter. You can make this fun by changing the sound or speed or saying the phrase like a cheer.

Quick and Easy Fruit Facts © Katrena

After talking about each letter, I like to finish by doing the cheer again, encouraging each child to hold up his or her letter as I call each one and finally having all of them raise their letters when asking, "What did we spell?" Learning about fruits can actually be exciting, engaging, and fun!

Find additional tips for teaching kids about healthy habits, ideas for combining music with exercise, and more at Fit Tips 4 Life.

Glow Sticks Workout in the Dark for Kids

Glow in the Dark Exercise Fun for Kids - Photo by Eirik Solheim at Wikimedia Commons

How can you make exercise fun, exciting, and cool for kids? Give each child two glow sticks, turn out the lights, and have a blast! This glow sticks workout can put a huge amount of excitement into an exercise routine for children. My kids gave this one 5 1/2 stars!

Supplies for Glow in the Dark Exercise

• Small glow sticks (I found some packs of bracelet-sized glow sticks at Dollar Tree at 15 for $1.00, so this one doesn't have to break the bank!)
• Artificial light source (if needed)
• Music (if desired)

This workout can be done inside or outside, depending on the time of class and season of the year. Ensure that any safety hazards are removed or blocked from the area. You might want to remind kids to hold their glow sticks securely and to avoid throwing them or placing them into their nose, ears, or any other place that might seem tempting to a kid.

It is a good idea to add some artificial lighting, depending on how dark the area is. A string of white Christmas tree lights or a couple of lamps work well to provide just a bit of light without detracting from the overall mood. It helps to have a fully lit area nearby, such as a hallway, closet, or porch, just in case any kids are scared of the dark.

My kids sometimes get frightened in the dark, but they didn't show a hint of being scared with this workout. They were having way too much fun! We did this in a workout room that had mirrors on two sides with Christmas lights strung around the edges. Very cool effect!

I first tried this glow-in-the-dark workout around Halloween. The days are getting shorter around my neck of the woods and I wanted to throw a fun twist on some exercises we had done in the past. You could easily turn this into a completely Halloween-themed workout with all Halloween-type songs. I picked a mix of songs for this one.

This workout can be as simple as letting the kids freestyle dance, play hide-and-go-seek or tag in the dark, or you might want to try these songs with exercise ideas below. The following playlist takes about 30 minutes, but you can easily play favorite ones twice or add a few picks of your own to stretch it into a 45-minute or 1-hour workout.

Fun Exercise Ideas for Children - Photo by Brocken Inaglory at Wikimedia Commons

Under the Sea

This one is a great warmup song. You can make waves with the glow sticks, mixing it up by going to each side and to the front. Swimming strokes look cool with the glow sticks too. We tried: crawl, breast stroke, back stroke, side stroke, underwater (starting at the center low and reaching as high as possible and taking the arms wide on the way down). You can also have the kids try some fun activities like pretending to be a shark, octopus, crab, or other sea creature.

Silly Songs for Kid's Workout - Photo by Socceronly at Wikimedia Commons

Witch Doctor

The Chipmunks have a newer version of Witch Doctor that the kids absolutely love. It's got a great beat! This song is fun for big moves like: reach up high/reach down low, squats, lunges, jumping jacks, and jumping rope (twirling the glow sticks as your rope). You might try adding silly twists like having them to do those activities like a chipmunk or to dance like a chipmunk. Have the kids give their coolest Chipmunk pose at the end!

Fun Drumming Exercises - Photo by vinca bravo at Wikimedia Commons

Wipeout

Turn the glow sticks into drumsticks! Drum some bongos down low. Go side to side. Drum up high. Twist to each side. Hit a top hat on the top corner and then drum down to the middle, alternating sides. Turn the elbows out to the side and watch the drumsticks look like bright-colored fans! This one is especially nice if you don't have much space because you can stand in one place for the whole song.

Silly Workouts for Kids - Photo by chad davis at Wikimedia Commons

Ghostbusters

Have the kids hold the sticks in the middle and start kickboxing! Add some jabs, hooks, upper cuts, roll with the punches, and then take the elbows out to the side. You might try punching imaginary blocks or bricks. Vary the upper body moves by changing the speed and/or direction of the punches. Lift the knees or kick while pulling the arms down when the legs come up. If you have lots of room, have everyone start at the back, turn sideways, and punch up to the front and then have everyone punch to the back using the other arm to lead.

Halloween Workout Songs - Photo by XFONG at Wikimedia Commons

Thriller

This one is awesome for playing follow the leader. Have the kids line up behind you and begin walking around the room. Starting moving the arms in different ways. The kids catch on really quick! Instead of walking in a straight line or circle, mix it up by snaking through the area, adding twists and turns after everyone is following in the line. If you have older kids, you might try jogging, galloping, or skipping. Near the end of the song, slow down and get sneaky!

Great Fitness Songs for Children - Photo by Geoff Pick at Wikimedia Commons

Rockin Robin

This one can really get everyone hopping! Take the heels front, heels side, toes front, and toes side. You might have the kids add huge moves with the arms like big arm circles in various directions. You can also add jumping jacks, jump rope, and a freestyle dance here. If you have extra time, add a freeze dance portion where everyone freezes when you hit the pause button. I always let everyone start dancing again when I'm doing an exercise class – to me, it is all about fitness and not competition. You can also do some fun things like flapping the arms like a bird and hopping around in circles.

Fun Workout Ideas - Photo by Chris Gin at Wikimedia Commons

Voice of Truth

Have the kids make waves with the glow sticks. Swing the arms side to side. Turn around in a circle with the arms low. Try the circle again with the arms high. Keep the arms together or spread them wide as you turn. This is a fun opportunity for the kids to use their imagination and act out the song or add other moves like lining up and waving the arms in various ways in a rhythm. Pair up the kids and have them be mirror images. You might also add some balance positions or standing yoga stretches while this song plays.

Inspire Kids to Live Healthy Lifestyle - Photo by Ryan McFarland at Wikimedia Commons

Wind Beneath My Wings

Have the kids get in a large circle and sit down for deeper stretches on the floor. Straighten the legs to the front and reach. Take the legs in a V shape and reach to the center and each side. Place the soles of the feet together and hinge forward. Cross the legs and twist the upper body. Take both glow sticks in on hand and reach up and then behind the back while reaching the other hand under and behind the back. See if the kids can transfer the sticks from one hand to the other – watch as they master this one! You might also try stretches while on the hands and knees like cat/cow or breathing exercises like the lion breath.

This glow sticks workout in the dark was a huge hit with the kids. With just a few preparations and a couple of inexpensive props, you can transform hum-drum exercises into an awesome workout that just might have the kids begging to do it again and again! Any of these exercises can be modified for special needs.

Readers may also wish to read Tips for Getting Fit Together as a Family and Playground Provide Fun Fitness Opportunity for Kids and Who? on this blog. Find Katrena's exercise playlists, fitness ideas, and more at Fit Tips 4 Life.

How to Avoid Pumpkin Carving Hand Injuries

Pumpkin Carving Safety Tips - Photo by Stephen Mihalcik at Wikimedia Commons

October bring with it cooler weather, a glorious splash of colorful leaves, and pumpkins. Many people like to carve pumpkins, turning them into works of glowing art that are proudly displayed on a table, doorstep, or other prominent place.

Few people would like to view their pumpkin from the window of an ambulance, but unfortunately, serious hand injuries can result when carving a pumpkin. Many folks pull out the kitchen knives and begin hacking away...only to realize that they have left a gash in an unsuspecting hand or finger.

How to Safely Carve a Pumpkin - Photo by TheKohser at Wikimedia Commons

Leave the carving to the adults

Children can easily become injured while using a sharp object such as a knife, so leave the cutting to the older folks. Just because the kids are not cutting does not mean that they need to feel left out! Involve them in the project in a variety of ways:

• Let them pick a template or theme for the design.
• Have them draw the design by tracing or using a freehand style either on the pumpkin or on a piece of paper.
• Kids can scoop the goop on the inside of the pumpkin with a large spoon – you can also add a variety of fun, tasty, and/or educational activities with the pumpkin seeds.
• Encourage the kids to add color with markers, crayons, glitter and glue, or paint.
• Let them pick a glow stick for a freaky, colorful glow.

Keep Kids Safe at Halloween - Photo by Anders Legeras at Wikimedia Commons

Use utensils designed for carving pumpkins

Pumpkins are often large and thick, but grabbing a butcher knife or very long serrated knife may not produced the desired results. Many times these longer and wider utensils get stuck in the pumpkin and a person could easily suffer a laceration while trying to forcibly remove the knife.

Fortunately, many inexpensive pumpkin carving kits are now available that contain small saws. These may enable the carver to cut areas much easier and with more precision with less chance for serious injury.

Jack-o'-Lantern Safety Tips - Photo by Immanuel Giel at Wikimedia Commons

Pick a safe atmosphere and cutting movements

Choose an area that is clean and well-lit and place the pumpkin on a stable surface. Thoroughly wash and dry equipment and hands so that items are less likely to slip while carving. You may wish to cut the top out last so that you will be less likely to place your hand inside the pumpkin while carving. Small, controlled movements tend to be safer. Cut in a direction that is away from oneself.

Keep sharp objects out of reach of inquisitive fingers as well!

Family Activities for October - Decorate a Pumpkin - Photo from Wikimedia Commons

Family Activity: Decorate a pumpkin in October

Pumpkin decorating can be a fun family activity full of exciting memories. You might wish to cut out the sharp objects altogether and simply create a fun design on the outside of the pumpkin. Keeping it safe is always a great idea for any time of year.

Find more of Katrena's articles at Fit Tips 4 Life.

Sources accessed on October 15, 2012:

• American Academy of Pediatrics 10/12 article Halloween Safety Tips
• American Society for Surgery of the Hand October 21, 2008 article Hand Surgeons Urge Patients to Review Hand Safety Tips Before Carving Pumpkins This Halloween
• Consumer Reports October 13, 2011 article Safe Halloween pumpkin carving
• U.S. Consumer Product Safety Commission October 24, 2011 article Halloween Carving: Do You Make the Cut?

Benefits of a Healthy Diet and Exercise – Teach Kids Good Habits

How to Teach Kids Benefits of Healthy Lifestyle

Teaching children about the benefits of living a healthy lifestyle can create a foundation on which they can rely throughout their lives. Many of us know first-hand how difficult it can be to break unhealthy lifestyle habits, but even modest changes may reap great benefits in one's health. Starting good habits early may help kids to enjoy better health throughout their lives.


I have a wonderful opportunity to teach second graders about diet and exercise through a grant program, and I have been impressed with how receptive the kids are about the program. They often become quite engaged when I not only mention about how they can become healthy but also how they can encourage family members.

Reinforcing information they already know can be a great place to start, and I like to challenge them so that they might learn new words or ideas. When speaking about the benefits of a healthy diet and exercise, I like to present information that will get them thinking and moving for a few minutes before we start exercising.

I made five small posters, each with one word on it and show one poster at a time, asking the children whether they think a healthy lifestyle will make the item go up or down. I have the kids to sit down if they think it will decrease or to stand up if they think it will increase and then give feedback about each one.

Below are the words and some feedback for each:

How does a healthy lifestyle change your energy level?

What does a healthy lifestyle do to your energy level?

Many of the kids that I teach already recognize that regular exercise and a healthy diet may help to increase your energy level! I like to mention that sometimes people may feel tired after doing a really tough workout but that once a person develops those healthy habits on a regular basis, they may enjoy a higher energy level overall. I also mention that a healthy lifestyle may help to improve one's mood as well.

How does a healthy lifestyle change your blood sugar?

What does a healthy lifestyle do to your glucose level?

When I ask the kids this one, many of them sort of hover or simply sit down because they aren't really sure what glucose is. This can be a great teaching moment! Many children and adults have diabetes, and when I ask if any of them know of someone who has diabetes, lots of them raise their hands and often understand the phrase "blood sugar" rather than a medical term like glucose. A healthy diet and regular exercise can help blood sugar levels decrease, and I also like to mention that those with diabetes may find they don't have to take as much insulin if they adopt those healthy lifestyle changes because their blood sugar levels may go down.

How does a healthy diet and exercise change your strength?

What does a healthy lifestyle do to your strength?

It is great to watch the kids jump up when I show this poster! Nearly every second grader that I teach recognizes that a healthy diet and regular exercise can increase one's strength. I like to have a little fun with this one and have the kids show me their muscles and have them pose in all sorts of ways to show their already massive strength! This is a good place to also mention that bones can become stronger as a result of healthy lifestyle choices.

Can a healthy diet and regular exercise change your weight?

What does a healthy lifestyle do to your weight?

I'll admit this one is a little tricky because a healthy lifestyle may help one to achieve a healthier weight. Technically, one's weight may decrease or increase, depending on one's health. Many of the children have seen television shows in which people lose large amounts of weight. I like to mention that proper diet and exercise can help people to achieve a healthy weight and that their doctors can help them to determine healthy goals for weight management.

What does diet and exercise do to cholesterol?

What does a healthy lifestyle do to your cholesterol level?

I like to mention that this is a really tough question before I show the word. This may be another instance where the kids guess, and I love to tell them that everyone is correct on this one while explaining that we have two main types of cholesterol: good and bad. A healthy diet may help decrease the bad cholesterol while regular exercise may help increase the good cholesterol. I also like to ask the kids how much exercise they should get each day (1 hour) before we begin the exercise component of the program!

Find more of Katrena's fitness ideas and articles at Fit Tips 4 Life.

Great Playlist for Kids Exercise – Fun Dancing Songs #2

Finding fun music with a great beat can make exercising with the kids fresh, interesting, and engaging. Here's another list of songs that work nicely when working out with my kids. The tempo varies between songs, and I have also included some ideas for exercises you might do with the songs.

Who Let the Dogs Out - Fun Dance Song for Kids, Photo from Wikimedia Commons

Who Let the Dogs Out

I think almost every child that I know has heard this song. Just start playing it and the beat tends to immediately capture everyone's attention. Children tend to love the barks and the beat. If you want to get things started out on the right foot, you about can't go wrong with this song! Who Let the Dogs Out lends itself very well to kickboxing moves, jumping jacks, and lots more. When the chorus begins, I like to have the kids walk to the right and then push their hands up in the air and jump up and down while turning around with the barking and repeat in the other direction. You can have lots of fun with this one!

The Bare Necessities

The Bare Necessities is a nice one to play after the faster paced Who Let the Dogs Out. Add a few squats and monkey arms, and the kids can quickly get into character. This is also a fun one to pretend to be marching in a parade while playing various musical instruments like a clarinet, trumpet, trombone, and tuba. It has a great tempo for throwing in a Charleston for those who like to dance. I like to break down the Charleston by starting with a tap and then adding a knee and finally throwing in a kick. If you add the Charleston, make sure you leave enough time on the song to add the other side!

African Dancing With the Kids - Photo by Qniemiec at Wikimedia Commons

African Beats (African Dream)

African Beats is an instrumental song that can give the kids an opportunity to add a bit of imagination into the workout. Lots of kids enjoy trying simple African dance moves with this one. You can also pretend to play drums. Add variety by "playing" different sized drums, turning side to side, reaching high and low, etc. You can also step sideways to the right for four steps and then back to the left with this one. Kids who want a challenge can squat as they move to the right and left or you might change the steps to a shuffle to the right and left if they still have loads of energy.

Chorus Tau Zorba

Dance seems to transcend all languages. That seemed to ring true for me when I visited my sister when she lived in Greece. I could not speak Greek, but I loved dancing to Greek songs near the Aegean Sea. OK, so you're thinking that perhaps you don't know how to do Greek dancing. It's quite alright! If you've ever done a grapevine in group exercise class, you have the basic tools. Do two grapevines to the right, add arms out to the side and turn the palms up and down while you move. When you get to the end, kick the inside leg inward and yell "hey!" You can also try a triple step and add a bounce to it for fun. This song gets faster and faster, so be ready to really move quickly near the end.

Encourage Kids to be Active With Fun Songs - Photo by SonNy cZ at Wikimedia Commons

The Lion Sleeps Tonight

After Zorba, most kids will probably need to slow down the pace a bit, and The Lion Sleeps Tonight is a great song to follow a super fast one. Step Touch and add a few finger snaps. Move up and back or side to side with that same basic move. You can also slow down and alternate lunges to the back to strengthen the legs. This is also a good one for doing toe taps or lifting the knees. If you are doing simple moves like this, you can try having the kids face one direction for a certain number of counts and then turn and face another direction for the same number of counts for variety.

Supercalifragilisticexpialidocious

This is another older song, but it is full of energy! Because this one has such a fast beat, I like to keep the moves super simple. You can march in place and add arms like they are jumping rope. If the kids want more, add progressive levels, like lifting both heels at the same time while keeping the balls of the feet on the floor, jumping like the rope is going under the feet, jumping while alternating heels to the front or toes to the back, or even lifting the knees like they are doing double Dutch. If everyone looks a bit winded, have the kids pretend to turn two ropes like someone is jumping the ropes in front of them. I love to encourage the kids to put their own flavor into pretending to jump rope and enjoy watching them do all sorts of fancy moves with their arms and legs!

Have Fun and Get Fit With Children - Photo by Drew Jackson at Wikimedia Commons

The Locomotion

The Locomotion has a slower beat that works well after everyone is about ready to fall over from "jumping rope" during the previous song. Add some arm moves like train wheels with a squat, and the kids can quickly pick up on this one. It can also be fun to add a train whistle here and there. Add interest with a little hand jive. If I have several kids working out together, they love to line up behind me and play follow the leader. Simply walk around the room and add all sorts of simple moves for the arms and legs without saying a word. It keeps everyone's interest up as they must watch to see what you will do next!

Wipe Out

I have never tried surfing in the ocean, but it sure can be fun to pretend to surf while exercising to Wipe Out! Stand on your "board," raise your arms, and start swaying to the music. Switch lead leg every so many beats. You can also take a swim on land while moving your arms in various swimming strokes. If the kids particularly liked the drumming earlier, you can have them "play" the bongos with this song as well. Near the end of the song, you might try having the kids march in place and keep getting faster and faster until they "Wipe Out" at the end.

Freedom Dance (Smoke That Thunders)

Freedom Dance can set the stage for cooling down, slowing down, and breathing deeply. I love this one for moving into yoga balance poses once everyone looks like they have returned to a lower heart rate. Try standing on one foot while lifting the other knee to the front or even straightening that leg to the front. You can also lift the leg to the side or back while balancing on the other foot. The tree pose tends to be pretty popular with the kids, and you can add fun sounds and encourage the kids to use their imagination while moving their arms and legs through various ranges of movement. This song has an owl calling near the end, so you can add a little bit of information about helping to protect our raptor friends!

Creative Ways to Teach Kids About Culture and Dance - Photo from Wikimedia Commons

Crow Wing

Crow Wing showcases some Native American music. I like to add lots of different types of music from various cultures. Many kids have never heard these types of music and they often enjoy the fun variety. This is a great song for sinking to the floor and/or adding some stretches. Once stretched, focus on some deep breathing exercises. Progressive relaxation is also a nice touch at the end where the kids lie down, close their eyes, and then you mention various muscles to relax, starting at the head and moving all the way down to the toes. Many kids and adults find relaxation to be one of the most challenging activities.

I hope you enjoy this list of songs that my kids and I have found to be fun and engaging. I have found that I can get a great workout while dancing and having fun with my kids and hope that you have found some great ideas here. Make sure to check with your healthcare professional before starting or changing any exercise routine.

Readers may also wish to see my first music list for exercising with kids. For more playlists, exercise tips and articles at the Fit Tips 4 Life site map.

UTI May Cause Sudden Confusion

UTI and Confusion – Photo by Chalmers Butterfield at Wikimedia Commons

If a person suddenly becomes confused, family members and friends often assume that Alzheimer's must be setting in or that all older people tend to lose their memories and prepare for the worst. Many times, the source of sudden confusion can be identified and corrected, and a urinary tract infection (UTI) is often to blame.

What are symptoms of a UTI?

Infections can occur anywhere along the urinary tract, including the:

• kidneys (pyelonephritis)
• ureters (rarely the site of infection)
• bladder (cystitis - most common)
• urethra (urethritis)

The urinary tract is a common site of infection because it serves as an opening in the body that leads to the outside. Bacteria is the most common germ causing urinary tract infections.

Symptoms may begin as mild and can progress in severity. Symptoms commonly associated with a UTI include:

• Confusion (this may be the only symptom of a UTI, particularly in the elderly)
• Urine that is cloudy or bloody
• Foul odor in the urine
• Burning or pain while urinating
• Cramping pain or pressure in the lower abdomen or low back
• Feeling the need to urinate frequently
• Fever
• Chills
• Nausea and vomiting

A UTI can lead to sepsis and decreased kidney function and in the most severe cases can lead to death. Someone who has dementia may experience a sudden increase in confusion, which can be a red flag indicating that an infection has developed. Checking the urine for the presence of bacteria and infection-causing germs is often a first step in discovering the source of sudden and increased confusion. The NIH recommends calling 911 if a person develops sudden confusion, particularly if the person has a fever, other changes in vital signs, or if the person has other health conditions such as diabetes.

What increases risk for a UTI?

Older women are particularly at risk for a urinary tract infection. A woman's urethra is shorter than a man's urethra, reducing the distance infection-causing bacteria must travel to cause infection. Increased age, sexual activity, and menopause also increase one's chance to develop a UTI in women.

Other common factors that increase risk for developing a urinary tract infection include:

• Diabetes (many people have this condition and do not realize it)
• Urinary retention
• Enlarged prostate
• Urinary catheters (a tube usually inserted through the urethra to empty the bladder)
• Kidney stones
• Immobility and inactivity (especially those confined to bed)
• Bowel incontinence
• Living in a long-term care facility or nursing home
• Pregnancy
• Surgery or procedures (particularly of the urinary tract)

Can confusion due to a UTI be reversed?

Fortunately, sudden confusion or increased confusion due to a urinary tract infection may completely reverse with prompt and effective treatment. A healthcare provider will typically prescribe antibiotics to treat a UTI. Some people may need to be admitted to a hospital or other facility for treatment, particularly if the symptoms are severe or if the person has other variables that could affect his or her health.

Those who are prone to recurrent or chronic urinary tract infections may wish to check with a healthcare professional about options for trying to prevent future infections. People with known risk factors for UTI, such as diabetes and conditions that make it difficult to completely empty the bladder, may wish to weigh pros and cons for treating those risk factors in order to potentially increase quality of life and decrease risk for urinary tract infections.

Readers may also wish to read:

• Low Vitamin B12 Levels May Mimic MS or Alzheimer's Dementia
• Energy Drinks and Alcohol – A Dangerous Combination
• Fall Prevention and Exercise

Information in this article is not medical advice and is for information only. Find more articles on Katrena's blog at the Fit Tips 4 Life site map.

Sources:

• Centers for Disease Control and Prevention "Urinary Tract Infections" last updated October 25, 2005.
• National Institutes of Health "Urinary Tract Infection – Adults" last updated 9/13/2011.
• National Institutes of Health "Confusion" last updated 2/16/2012.

Can Horse Therapy Improve a Person's Core Strength, Balance, and Health?

Horse Therapy for Balance © Katrena

Balance and core strength are challenging for quite a few people. Daily activities in modern society do not necessarily challenge these muscle groups, and many people have chronic conditions that affect key muscles in the neck, torso, and legs.

Loss of balance can have a negative effect on someone's quality of life and place limitations on his or her activities. Unfortunately, a lack of core strength and balance may suddenly become evident in the form of a fall, which can have devastating and sometimes fatal results. Many people turn to yoga, tai chi, functional strength training, and resistance exercises, but can equine-assisted therapy help a person to achieve improved balance and increased core strength?

Hippotherapy for MS, Down's syndrome, Cerebral Palsy © Katrena

What is Horse-assisted Therapy?

Physical therapy incorporating horses, also called hippotherapy or therapeutic riding, may help adults and children to improve control and strength of muscles if the person has a neuromuscular disability, neurological impairment, or weakness in balance muscles. Even people who use wheelchairs for mobility may find equine-assisted therapy to be useful in increasing muscle control.

Examples of conditions in which hippotherapy tends be utilized include Down's syndrome, multiple sclerosis, and cerebral palsy. Adaptive devices, such as a bar on the reins, may help someone to compensate and steer with one hand if necessary, allowing the person to achieve greater independence, which can also have a positive effect on one's psychological health.

As a horse moves, a rider must begin to adapt one's position in order to avoid falling off. Hippotherapy, or equine-assisted therapy, is a type of physical therapy in which a person sits or lies on a horse while the horse moves. Those who begin therapy may need significant assistance from people who stand on the ground on each side of the horse. As therapy progresses, the person may need less and less assistance as they strengthen key muscles used for head control, posture, and balance while riding a horse.

Therapeutic Horseback Riding to Improve Balance & Core Strength - Photo by karakal at Wikimedia Commons

Is Horseback Riding Real Therapy?

Although riding a horse to improve balance sounds tantalizing, is it for real or is this just another way that people have found to make and spend extra money? Do clinical studies back up the theory? Where is the solid evidence?

According to a small clinical study cited in the Brazilian Journal of Physical Therapy, horse-assisted therapy may have a positive effect on balance in seniors. Results indicated that older adults who participated in physical therapy with horses achieved improvements in several areas when compared to the control group, including:

• balance while sitting
• moving from a seated to standing posture
• stability in walking
• changes in walking pattern

A small study cited in the Journal of Alternative and Complementary Medicine looked at children with spastic cerebral palsy in Tucson, Arizona. The control group sat on a stationary barrel while the other group participated in physical therapy on a horse. Significant improvement was noted in the group receiving the equine-assisted therapy, while no significant difference was noted in the group using the barrel. In this study, therapy time lasted for only eight minutes.

Another small study published in Physical Therapy looked at children who had documented mild to moderate balance problems. Children in the study received two 45-minute equine-assisted therapy sessions each week for six weeks. These children achieved statistically significant improvement in all measurements of the Pediatric Balance Scale and Activities Scale for Kids-Performance upon completion of the sessions when compared to results before beginning therapy.

Physiotherapy Theory & Practice published results of a study in which subjects participated in hippotherapy for 30 minutes per week for ten weeks. Ten of the eleven participants experienced positive benefits from the program. The most notable improvement was with balance as measured by the Berg balance scale. Additional benefits, such as reduced pain and muscle tension, improved function, and/or improved quality of life related to emotional aspects were enjoyed by some of the participants in this study as well.

A Western Daily Press article recounted how a survivor of a massive stroke participated regularly in equine-assisted therapy. She reported a variety of benefits of the program, not only in balance and posture, but also in dealing with the psychological aspects of dealing with partial paralysis. Her husband also noted favorable changes in his wife after starting equine-assisted therapy.

Horse Therapy - Photo by Prof. Carola Dillenburger at Wikimedia Commons

Can a Horse Improve a Person's Physical Health?

Although balance eludes many people, hippotherapy may provide significant results in helping a person strengthen balance and core muscles, even in a relatively short period of time. Improved posture and balance may lead to an increased quality of life, fewer functional limitations, and greater independence. Horse-assisted physical therapy also gives people the chance to connect with another living being, which may result in numerous intangible rewards. Some insurance companies may provide compensation for equine-assisted therapy for those who qualify.

Readers may wish to look at some real-life testimonials of the benefits of equine-assisted activities on the Saving Grace Farm web site. Find more of Katrena's articles at the Fit Tips 4 Life site map.

Sources

Brazilian Journal of Physical Therapy Sep/Oct 2011 article by Thais B. Araujo et. al. "Effect of equine-assisted therapy on the postural balance of the elderly"

Journal of Alternative and Complementary Medicine December 2003 article by William Benda et. al. "Improvements in Muscle Symmetry in Children with Cerebral Palsy After Equine-Assisted Therapy (Hippotherapy)"

Physical Therapy May 2012 article by Debbie J. Silkwood-Sherer et. al. "Hippotherapy: An Intervention to Habilitate Balance Deficits in Children With Movement Disorders: A Clinical Trial"

Physiotherapy Theory & Practice January 2005 article by Ann Hammer et. al. "Evaluation of Therapeutic Riding (Sweden)/Hippotherapy (United States). A single-subject experimental design study replicated in eleven patients with multiple sclerosis."

Western Daily Press (Bristol) February 29, 2008 article "Hippotherapy helps Sue gain confidence"

Exercise May Improve Cholesterol Ratio and Lower Triglycerides

How to Lower Cholesterol and Triglycerides Naturally - Photo by RedAndr at Wikimedia Commons

More than one-third of Americans have high blood cholesterol levels. High LDL (bad) cholesterol and high triglyceride levels combined with low HDL (good) cholesterol tend to increase a person's chances for developing heart disease in addition to many other health concerns. However, only taking medications to change the numbers may not be the most effective way to decrease risk for a heart attack. Consistent lifestyle changes may reap much greater benefits.

Exercise and Cholesterol Numbers - Photo by Mutari at Wikimedia Commons

Does Changing Cholesterol and Triglyceride Numbers Improve Health?

Total cholesterol numbers do not necessarily tell the entire story regarding a person's risk for heart disease. A higher total cholesterol number may be due to elevated "good" cholesterol, which does not tend to negatively affect one's health. However, a high total cholesterol due to elevated "bad" cholesterol may put one's health in danger.

HDL (high density lipoprotein) cholesterol levels above 60 mg/dL tend to lower one's risk for heart disease and are often associated with an active lifestyle. This "good" cholesterol helps transport cholesterol from the blood and arteries back to the liver where it can be converted to bile. Studies indicate that lowering "good" or HDL cholesterol by 1% increases one's risk for heart disease by two to three percent. Low HDL levels tend to occur with a sedentary lifestyle. HDL cholesterol levels at or below 40 mg/dL are considered low.

LDL (low density lipoprotein) cholesterol levels below 100 mg/dL are desired while lower numbers may be optimal in people with certain health conditions. LDL levels at or above 160 mg/dL are considered high. When this "bad" cholesterol increases in the body, fatty proteins tend to stick to the inside of artery walls, which can impair circulation.

The National Cholesterol Education Program considers a fasting triglyceride level at or below 150 mg/dL to be normal. Fasting triglyceride levels 151 to 199 mg/dL are considered borderline high. Levels above 199 are considered high or very high.

The National Institutes of Health made the decision to stop a clinical trial early that looked at combining statin therapy, which lowered "bad" cholesterol, with niacin (vitamin B3) therapy, which increased "good" cholesterol and lowered triglycerides, in study participants with a history of cardiovascular disease. Unfortunately, this combined therapy did not show a significant difference in cardiovascular events, and those in the group with added niacin treatment experienced an increased number of strokes due to unexplained reasons.

Exercise and Triglycerides - Photo by GOKLuLe at Wikimedia Commons

Does Exercise Lower Bad Cholesterol and Triglyceride Levels?

Adopting an active lifestyle in addition to healthy eating habits may be some of the best prescriptions for improving a person's heart health. The American Heart Association recommends that most adults should participate in 30 minutes of moderate-intensity exercise at least five days per week.

According to the American Council on Exercise, an unfit person who participates in moderately intense exercises approximately three to four hours per week for twelve to sixteen weeks may reduce his or her total blood cholesterol level by ten to twenty percent. This amount of exercise may also result in weight loss, which might have additional positive effects such as lowering body mass index, lowering blood pressure, and decreasing risks for diabetes.

One small clinical study found that aerobic activity one hour before eating a high-fat meal tended to lower triglyceride levels after the meal in men with metabolic syndrome. Another study looked at healthy adults and found that morning exercise was associated with lower triglyceride levels after meals later in the day and that triglyceride levels tended to be higher on days that participants were sedentary.

How to Lower Cholesterol Naturally - Photo by Dcoetzee at Wikimedia Commons

Lifestyle Changes May Lead to Better Health

Many people are looking for ways to improve heart health naturally because quality of life does not necessarily come from taking medications alone. Seeking individualized medical advice from one's healthcare provider is the safest approach. In addition to considering drug therapy if warranted, a consistent exercise routine and making healthy diet choices may improve heart health in many people.

Readers may also wish to read Coconut Oil and Its Affect on Cholesterol, Blood Sugar, Blood Pressure, and Alzheimers. Find more health-related articles at the Fit Tips 4 Life site map.

Sources:

American Council on Exercise Fit Facts article "Managing Cholesterol With Exercise" by Ralph La Forge, M.S. accessed June 29, 2012.

American Diabetes Association 2012 article "Morning Exercise Lowers Triglycerides" by Lynn Haley accessed June 29, 2012.

American Heart Association article "Triglycerides" accessed June 28, 2012.

The American Journal of Clinical Nutrition article "Postprandial triglyceride responses to aerobic exercise and extended-release niacin" accessed June 29, 2012.

NIH News May 26, 2011 article "NIH stops clinical trial on combination cholesterol treatment" accessed June 29, 2012.

University of New Mexico article "A Review of the Impact of Exercise on Cholesterol Levels" by Chantal A. Vella et. al. accessed June 28, 2012.

Potential Benefits of Exercise During Chemotherapy and Cancer Treatments

Cancer Survivors and Exercise - Photo by Dlwelsh00 at Wikimedia Commons

Many cancer patients have been encouraged to avoid exercising while receiving chemotherapy, but several recent studies have looked at the potential benefits of home-based and/or instructor-led exercise programs for those in the midst of cancer treatments.

Benefits of Cardiovascular Exercise

The NIH (National Institutes of Health) is conducting the Physical Exercise Adjuvant Chemotherapy Effectiveness Study to help learn more about how exercise may affect those undergoing cancer treatment. Previous studies regarding this issue tended to be small, not randomized, or may have lacked certain aspects of exercise physiology and may have produced inconsistent results, but trends in several recent studies have shown potential benefits, such as:

• better cardiovascular fitness
• less fatigue
• better mood
• higher rates of functioning
• stronger immunity

This current NIH study involves a large sample group, a control group, and compares two different exercise programs: one that is home-based without resistance training and the other that includes high intensity exercises and resistance training with supervision. It will be interesting to see how these three groups compare at the conclusion of the study.

Exercise Barriers for Cancer Patients - Photo by Bidgee at Wikimedia Commons

Barriers to Exercising While Receiving Cancer Treatment

Those who were sedentary before being diagnosed with cancer may find it difficult to start an exercise program while receiving treatments, while survivors who were previously physically active on a regular basis may find it difficult to determine an optimal level for workouts that will leave them comfortably challenged. Sedentary groups may be less likely to participate in clinical trials related to exercise, so programs tailored to meet their needs may be lacking in the research.

Those who are receiving chemotherapy and radiation often experience many side effects that could alter a person's ability to fully participate in certain exercises. Some of these side effects include:

• altered immunity
• anemia
• fatigue
• nausea/vomiting/changes in appetite
• constipation/diarrhea
• hair loss
• dry mouth/throat
• skin changes
• pain
• swelling/fluid retention
• urination changes
• memory changes

Group exercise barriers could vary widely. For example, someone who has very low white blood cell counts may be more likely to develop infections if he or she is participating in group exercise classes. Lifting weights and other resistance training might increase edema (swelling) in a survivor who recently had surgery to remove cancer. Someone who has hair loss or other physical changes might hesitate to be around other people. Some group exercise instructors may tend to encourage participants to move to high intensity and high impact moves that might not be safe for someone receiving cancer treatment. Group exercise schedules might also conflict with numerous appointments for treatment.

Although exercising at home would provide for more ability to change one's schedule, home-based exercise programs also have potential barriers. Many people find self motivation to be challenging, and adding cancer treatment to the mix can make that even more difficult. Fatigue can be a vicious cycle. People participating in home-based programs might benefit from feedback to improve positions or performance or to better pace themselves. A cancer patient might be more likely to become dehydrated or fall or become weak while exercising and may not recognize early warning signs that might be noticed by an attentive exercise instructor. Many people receiving chemotherapy may feel isolated, and a home-based exercise program would not provide social interaction with others in the community. Those who are walking at or near their homes might become fatigued more quickly than expected and have a difficult time getting back home.

Safety Tips for Exercising While Undergoing Cancer Treatment © Katrena

Can People Safely Exercise While Being Treated for Cancer?

The answer to that question is best answered by one's personal physician. Although exercise does have numerous potential benefits, any exercise program has risks. Each cancer survivor has a unique history with individual needs, so a personalized exercise program may include various options that take into account one's previous physical activity and personal preferences, present health condition and concerns, access to exercise facilities/equipment and trained instructors, and more.

Find more articles by Katrena at the Fit Tips 4 Life site map.

Sources:

National Cancer Institute Chemotherapy Side Effects Fact Sheet

National Institutes of Health December 7, 2010 BMC Cancer article by Hanna van Waart et. al.  "Design of the Physical exercise during Adjuvant Chemotherapy Effectiveness Study (PACES):A randomized controlled trial to evaluate effectiveness and cost-effectiveness of physical exercise in improving physical fitness and reducing fatigue"

How to Encourage Kids to Exercise and Have Fun Without Competing

Although many children participate in sports and competitive activities for physical exercise, many kids prefer to exercise without without comparing themselves to others. Finding fun and engaging ways to exercise without involving competition may encourage those kids who tend to fall by the wayside in sports while encouraging self-esteem as well as giving more options for maintaining physically active lifestyle.

Have Fun Exercising © Katrena

Fun Ways to Encourage Non-Competitive Exercise

I have had many adults to mention that they disliked physical education and even field days in school. "I was never good at it," many of them claim. From an early age, many people learn that they would be one of the last picked for the team nearly every time. They might not have the natural talent, opportunities to practice, or self confidence of more athletic peers. Those who perform best often reap the benefits while the efforts of the others may be ignored. As a result, many children and teens may avoid group exercise or even all forms of organized fitness into adulthood because they are afraid that others will laugh, that they will fall behind, or that they will somehow fail.

I can relate to these folks. In high school, I was a bench warmer on the basketball team. It didn't matter that I had lost 25 pounds during the summer before – the coach didn't want me to lose the game! I ran track because they never cut anyone who tried out for that team at my school. I was better at algebra than I ever was at playing volleyball.

But I loved and still love to dance! I enjoy a good song and want to get up and move when I hear a good beat. Equipped with this desire, I have found that children and adults can engage in a wonderful non-competitive and often musical workout while enjoying a sense of accomplishment while exercising!

Dancing

Dancing is a form of exercise that many people find enjoyable. Find some great tunes and simply move! Freestyle dancing can bring out one's creativity. Learning the most basic steps of different types of dances can be a great opportunity to study other cultures, songs, and the origin of the related dances. Examples include a wide variety of dances such as:

• Twist
• Jitterbug
• Swing
• Cha cha
• Waltz
• Ballet 
• Jazz 
• Tap
• Tinikling
• Hula
• Breaking
• Hip hop
• Country line dance
• Contra dance
• Square dancing
• African dance
• Drumming
• Latin dance

It often works best to have the kids learn one basic dance step before adding on or pairing with a partner. Start with the simplest steps and give the children a chance to master each one slowly at first. You might challenge them to add more complicated steps, but it is helpful to always give the option to continue at a slower or easier pace. Readers may wish to look at a fun music playlist that my kids have enjoyed.

If I incorporate something like freeze dance, I encourage everyone to continue dancing once the music begins again to keep it fun and to provide more exercise opportunities for the entire group. You can also spark creativity by having the kids to dance like a chipmunk, clown, the principal, rock star, or other zany ideas while playing the game!

Snail Game and Other Fun Kids Exercises - photo by SteGrifo27 at Wikimedia Commons

Follow the Leader

This simple exercise has worked in my cardio classes time and time again. Have the kids to line up while you take the helm with instructions to do whatever the leader does. As you begin walking, move your arms in various ways, such as up/down, swinging side-to-side, circling, clapping hands, etc. Move the line in a snake-like fashion to add interest. Add leg options such as lifting your knees, walking on your toes, hopping, skipping, galloping, walking like a penguin, etc. This can be a great way to eventually move the group into a circle or to line them up to leave the room.

Echoing-type games also work nicely, such as going on a bear hunt or singing active repeater songs like Boom Chicka Boom. This can also provide a wonderful opportunity for creativity. Have the kids "play" a tune by hopping on imaginary piano notes on the floor together.

The snail is an activity that the kids request over and over. Start in a circle with everyone holding hands. Release one child's hand while everyone else continues to hold hands throughout the game. Begin to slowly circle around on the inside, making smaller and smaller circles. Once to the inside, turn around and circle your way back to the outside while catching the last child's empty hand – the group ends up in a circle facing outward. Repeat the process in the opposite direction to return back to the starting point. Remind the kids to go slowly and to avoid jerking, pulling, or running during the game.

Jump Rope and Jumping Jacks to Keep Fit - Photo by Todd Macdonald from Wikimedia Commons

Circuits and Stations

Exercise skills stations and circuits work well, especially if you have a fairly large group of children. Demonstrate or explain each skills station, offering low impact alternatives for each. Ensure that the kids know which direction to move at the signal to move – I ask them to point to the next station before beginning to make sure that all the children understand how the circuits will work.

Music can add a fun element to this format as the kids visit each station for a designated period of time and then switch to the next. After the kids have had the chance to do exercises at each station, I add one last opportunity for the kids to choose their favorite circuit station. Some of the exercises that I have used include:

• Jumping jacks
• Abdominal crunches
• Pushups
• Mountain climbers
• Squats
• Lunges
• Knee raises
• Kicks
• Jump rope
• Jogging in place
• Freestyle dance (often the favorite choice of many of the kids)

A similar format that can work well with groups of kids is to place different colors around the edge of the room. Select a color and a specific exercise to perform at that station. For example, Hop five times at purple. Add an additional challenge by making this into a Simon Says-type game.

Imaginary Sports and Games

Everyone can shoot the perfect freethrow in an imaginary basketball game! I have found that many kids love to pretend to dribble and shoot a basketball, swing a golf club, spike a volleyball, serve a tennis ball, row a boat, swim various strokes, and more. You can also add a bit of humor and added exercise by shooting a few "Granny" shots, adding a goofy victory dance, or even putting the kids on a pirate ship where they can practice swabbing the deck, dancing a jig, climbing the crow's nest, or walking the plank.

Obstacle Courses for Kids - Photo by Travis D. Eisele from Wikimedia Commons

Obstacle Courses and Team Building

Obstacles courses can be made with a variety of objects that encourage kids to maneuver over, under, around, and through various areas. You might create a sort of circuit where the kids remain in one area of the obstacle course and practice until the signal to move to the next area.

Pairing kids can build teamworking skills and may help kids to feel a little less intimidated and provide a platform for encouraging others. Having the entire group to work together toward a common goal can give a sense of accomplishment as the kids encourage and help one another, such as passing a hula hoop around a circle while all the kids keep holding hands or playing parachute games.

Kids Learning Yoga - photo by Daniel Case at Wikimedia Commons

Yoga Can Build Strength and Self-Confidence

I have found that even preschoolers are drawn to yoga. As kids learn various breathing techniques, balance positions, stretches, and strengthening moves, they often begin to shine from within. Many children who excel in the cardio activities may struggle to relax, but this is often where kids may begin to find a way to strengthen their hearts and souls from within.

Encourage Kids to Get Fit and Have Fun

Exercising with children can be a renewing experience for everyone. Helping kids to realize that they can enjoy physical activities without competing may be a life-changing event if they choose to incorporate healthy lifestyle choices into their daily living for years to come.