Weight loss, where to begin| Jyoti Hassanandani

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Blog By: Jyoti Hassanandani 
Date: 19th June,2016

WEIGHT LOSS – WHERE TO BEGIN

Weight loss is burning subject in each ones life. Burn it before it burns you!!

Begin by giving yourself an environment. Absence of right environment kills even the strongest of the will power. So stop believing that you can do it at home or in a park. Life begins at the end of your comfort zone. If you really desire to get over that constantly badgering topic of weight then get enrolled in a fitness center.

WHY A FITNESS INSTITUTION

1- Because you need an environment. Fitness institutions have already created it for you. You need to swim with the current. Fitness centers are a trend. Today they are in everyone’s reach. Then why not make the most out of it. It is there for a reason and several people are already benefiting from it. Why should you create something that is already there and why shouldn’t you just utilize what is in your reach and come back home. Let simple things be simple and let’s not over complicate something as simple as exercising by spending forever in finding right environment.

2 – Fitness institutes have a reciprocative environment. You get to learn a lot from your environment and your environment also learns from you. They bring you together with people who have a purpose same as yours. People who are already doing it motivate you and your progress motivates people around you and hence motivates you as well. You come in touch, on a regular basis, with people progressing towards their goals. This constantly keeps you encouraged to be on track. Everyday when you see different kind of people engaged in different workouts you keep learning from them. It becomes a continuous process.

3 – How does it feel to work all alone? And how does it feel to join the squad and work towards a common goal. Ever wondered what it feels like to workout in an energized environment. That’s what you get in an appropriate training center. An energized surrounding that constantly keeps you inspired.

4 – When you pay money you definitely want to get most out of it. That’s human nature. Use it in your advantage then so that you stay regular. Many people opt to workout at home, get home treadmill or start jogging or call a yoga teacher at home or go for walking in a park. My question is have they ever worked? If yes then they are good for you. That’s your environment and you can continue with it. If no then understand that these are seasonal options. Also sports like badminton and swimming are really good but for people who are committed to their sport. You need something you could do everyday. Something more practicable.

5 – Weight Loss is not just burning extra calories. You should always opt for a fitness activity that reaps multiple benefits and where lots of variations in your workout are involved. It is about working smart and not working hard. You should not workout your body same way every day like in walking where increasing intensity means adding extra 30 minutes to same workout. When you devote one hour or more everyday to your weight loss then you might as well opt for activities that give you overall fitness. Activities that burn calories, increase your heart rate, build stamina, tone your muscles, workout your joints at the same time not overuse a body part and is challenging enough to pull you out of your comfort zone. You want activities that bring you in touch to your active self.

SO WHAT ARE IDEAL FITNESS ACTIVITIES

I would say where you couple your aerobic exercises with strength training. Also exercises should always begin with warm up and end with stretches. That is the ideal combination. Aerobic exercises could be your cardiovascular exercises like treadmill, cross trainer or cycling. It could also be Zumba, Aerobics etc. Strength training exercises are the weight training exercises, functional training, cross fit training, power yoga etc. So you couple your aerobic exercises with your strength training exercises. And to achieve all this the shortest and smartest way is to join a fitness center where you have access to these activities. And you learn them under proper guidance.

SOME ISSUES YOU MAY HAVE FACED

You joined a fitness center but didn’t lose weight. So you stopped. That is where people go wrong. Because even if numbers are not going down on weighing scale you are still progressing. Let me list the other benefits of regularly working out:

• Your body’s composition is constantly changing.
• Your mind is constantly working on eating right.
• You are on track to knowing that you are on a weight loss endeavor so you still practice control in your diet.
• Your stamina is building up with every day’s workout.
• Your joints are flexing and muscle getting worked out.
• Body is shaping up.
• Heart is getting healthier.
• You tend to become more optimistic because when you exercise your body releases chemicals called endorphin also called happiness hormones. These chemicals trigger positive feeling in the body.

If you quit everything stops. Then of course you will be back to your old self and lose everything you achieved. So never leave what you started just because weighing scale doesn’t show results. Things are happening. Just stay committed and keep progressing in your efforts. It takes time to learn what will work for you. Accept that weight loss is a slow process. You didn’t gain all that weight overnight so how do you expect it go overnight.

I have seen people’s life changing by just staying committed to their fitness regime. People who find it hard to transform their diet and don’t lose weight have still seen a complete transformation in their body and fitness by just being regular to their daily workout.

A WORD OF CAUTION

1 – As a beginner one always tends to be over enthusiastic instinctively and so tries to achieve too much too fast. If you are a beginner then understand that your body needs time to get accustomed to running, lifting, flexing etc. Pushing too hard might result in injuries. So always give time to body to get used to and progress gradually. Never be abrupt with exercises. Injuries do happen and they could be really taxing.

2 – It’s really tricky and complicated to advise elderly people as to how they should begin. The best way is to consult your doctor and see if you get a go ahead.


 

Steps to help avoid losing the thrill of exercise

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                                                Blog By: Aishwarya Ghumekar

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The majority of people will stop participating in a new workout program within the first 90 days which is why health clubs that are packed in January can seem virtually empty by March.

What’s your excuse for not making it to the gym on a consistent basis? Locker room too smelly? Eye candy not sweet enough? Music volume making your ears bleed? Feeling intimidated by buff bodies crowding the free-weight area?

Don’t let your gym membership go to waste!

If you’re starting a new exercise program, you’re probably very excited about it, which is great. But that excitement is going to wear off, at which point you’ll begin to notice how much time and effort a workout plan really requires.

And that’s the point where you may be tempted to start pulling back, or even to quit entirely. But we’re not about to let that happen. Follow these steps from the very beginning, and you’ll be one of those dedicated gym members who really get their moneys worth.

1. Make workouts a key part of your schedule.

Many people see exercise merely as recreation, not a necessity, which means it’s the first thing to go when daily schedules get crunched. YOU NEED TO DECIDE that working out is as important as ANYTHING in your life, even as important as LIFE ITSELF.

If you don’t, as soon as the initial excitement of a new program is over, everything else will get in the way; business appointments, family obligations, TV, sitting on your duff. Write your workout times into your calendar and stick to them just as you would a vital business meeting.

2. Keep it mellow.

You’re a lot more likely to keep your program for the long term if you avoid letting going to the gym become a hassle. Choose a gym you can get to in a reasonable amount of time at the time of day you’re going to train.

If you’re fighting gym traffic, you’ll be a lot less motivated. Find a place where you won’t have to line up to use the equipment you want. And unless you’ll be going at the end of the day and can wash up at home, make sure it has clean showers and a comfortable changing environment.

3. Don’t bite off more than you can chew.

Many people often start out too aggressively, going to a level that’s higher than they’re capable of. As a result, they injure their muscle fibers, so for 48 hours they’re walking around like a mummy. Then they stop going to the gym because they find themselves dreading the pain.

Many people don’t realize that long, drawn out workouts is NOT better. You’re not giving your body enough time to recover between workouts. 60 minutes TOPS (if you’re doing a strength and aerobic workout), or about 30 minutes of a strength OR aerobic workout. Make those minutes COUNT! You can still workout daily as long as you keep your workouts short.

4. Set achievable goals.

It’s inevitable that as you start a new program, you picture yourself looking like the models on TV or in the magazines. But if you set your sights too high, you may find yourself discounting the gains you are making. When you’re starting out, go over your long-term goals with a trainer or coach, and decide what you can achieve based on your workout schedule.

Then, instead of looking far into the future, give yourself intermediate weekly and monthly goals, such as doing an extra rep or lifting 10 more pounds. If you always have new goals to shoot for, it stays interesting.

REMEMBER: You’re not exercising to lose weight. You’re exercising because of HOW YOU’LL FEEL as a RESULT of exercising regularly. You WILL get leaner, you WILL have more energy, you WILL have a higher self-esteem. If you don’t achieve the goals in the time you first set, it’s not the goal that’s wrong. It’s the time frame that was wrong. Keep focused on your goals.

5. Chart your progress.

Gains from one workout to the next can be subtle, and the only way to know how well you’re really doing is to write everything down. Keep a journal of your workouts, as well as what you eat. Even people who are diligent don’t remember exactly how well things went if they keep everything in their head.

When you write it down, you can compare results, see what is and isn’t working, and see that as time goes on YOU’RE REALLY MAKING PROGRESS.

6. Mix it up.

Doing the same workout over and over again gets old fast, and your results won’t be as good as if you try a variety of exercises. Instead of doing 40 minutes daily on the treadmill, try every darn aerobic machine in the gym and go on hiking, in-line skating and bicycling adventures whenever you get a chance.

Change your weight training routine regularly to keep things interesting and to help break through plateaus. A lack of variety leads to staleness. A good rule of thumb is to change your sets, reps, weight, and rest periods every 3-4 weeks. You’ll have more fun if you learn new tools and keep doing different things.

7. Go one on one.

One reason working out can seem less enjoyable than playing sports is that it lacks interplay with others. But there are lots of ways to have some spirited competition in the gym, whether it’s racing >> on treadmills or competing (safely) with your weightlifting buddy. When two guys are on the same regimen, they can make things more fun by having “mini-contests.”

Try going as many reps as you can on a certain weight. Or see who can lift the most weight for 4-5 reps. Just make sure the contest rules specify doing the exercise right, since sacrificing form to lift more weight can be dangerous.

8. Work with a trainer or coach.

Workouts seem easier and are more effective with a professional prodding you on; plus, you’re more likely to feel obligated to show up (especially if he’s going to charge you anyway). When there’s someone watching you and keeping an eye on your progress, there’s incentive to keep going. If you can’t afford to hire a trainer for every workout, just do it every couple of weeks or once a month and have him/her help you set goals for you to reach in between.

Thus by following the above steps let your exercise schedule continue to get you in shape and to stay healthy!


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Sinus

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Blog By: Aishwarya Ghumekar

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Sinus is a cavity within a bone or other tissue. Most are commonly found in the bones of the face and connecting with the nasal cavities.

These sinus can go bad some days leading to sinus infection.Let’s discuss in detail regarding the sinus infection.

The problem isn’t the sinuses themselves. They’re just hollow air spaces within the bones between your eyes, behind your cheekbones, and in the forehead. They make mucus, which keep the inside of your nose moist. That, in turn, helps protect against dust, allergens, and pollutants.

That’s all normal. So what happened to yours?

The leading suspects are if the tissue in your nose is swollen from allergies, a cold, or something in the environment, it can block the sinus passages. Your sinuses can’t drain, and you may feel pain.

Types of Sinusitis

They include:

Acute. Cold-like symptoms such as a runny, stuffy nose and facial pain that start suddenly and don’t go away after 10 to 14 days. It usually lasts 4 weeks or less.

Sub acute. Sinus inflammation lasting 4 to 8 weeks.

Chronic. Inflammation symptoms that last 8 weeks or longer.

Recurrent. Several attacks within a year.

Diagnosis:

your doctor will consider your symptoms and give you a physical examination. He may feel and press your sinuses for tenderness, and tap your teeth to see if you have an inflamed paranasal sinus.You may also need other tests.


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Exercise and Diabetes

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                                                  Blog By: Aishwarya Ghumekar

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Diabetes also called as blood sugar is one of the problems with the masses these days.

Physical activity and keeping a healthy weight can help you take care of your diabetes and prevent diabetes problems. Physical activity helps your blood sugar, stay in your target range.

Physical activity also helps the insulin absorb glucose into all your body’s cells, including your muscles, for energy. Muscles use glucose better than fat does. Building and using muscle through physical activity can help prevent high blood glucose. If your body doesn’t make enough insulin, or if the insulin doesn’t work the way it should, the body’s cells don’t use glucose. Your blood glucose levels then get too high, causing diabetes.

Starting a physical activity program can help you lose weight or keep a healthy weight and keep your blood glucose levels on target. Even without reaching a healthy weight, just a 10 or 15 pound weight loss makes a difference in reducing the risk of diabetes problems.

To summarize there are a few ways that exercise lowers blood glucose:

  • Insulin sensitivity is increased, so your cells are better able to use any available insulin to take up glucose during and after activity.
  • When your muscles contract during activity, it stimulates another mechanism that is completely separate of insulin. This mechanism allows your cells to take up glucose and use it for energy whether insulin is available or not.

This is how exercise can help lower blood glucose in the short term. And when you are active on a regular basis, it can also lower your A1C.


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Exercise and heart diseases

 

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Blog By: Aishwarya Ghumekar

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Every muscle in our body needs exercise to stay working for longer period of time,So does our heart because it is one of the most important muscle in our body.

The heart is a muscle and needs exercise to stay in shape. When it’s exercised, the heart can pump more blood through the body and continue working at optimal efficiency with little strain. This will likely help it to stay healthy longer. Regular exercise also helps to keep arteries and other blood vessels flexible, ensuring good blood flow and normal blood pressure and cholesterol.

Don’t worry—when it comes to exercise, a little bit performed regularly goes a long way. According to the American Heart Association (AHA), exercising 30 minutes a day, five days a week will improve your heart health and help reduce your risk of heart disease. You can even break it up into quick and manageable 10-minute sessions, three times a day.

Just be sure to check with your doctor before starting a new exercise routine, as exercising with a heart condition can put extra strain on your heart. Learn the signs of heart trouble during exercise and don’t over-exert yourself to ensure you’re helping—not hurting your heart.

Findings from The Centers for Disease Control and Prevention (CDC) show that for people with heart disease, exercise can reduce the risk of:

  • dying from heart disease
  • having a non-fatal heart attack
  • requiring procedures such as heart bypass surgery or angioplasty

And for people without heart disease, regular exercise can decrease the chance of developing it.

Thus to reap the benefits associated with exercise—improved blood circulation, better cholesterol levels, lowered blood pressure, and reduced risk of heart disease—that’s 30 minutes worth taking which is really useful.


 

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Deal with menopause in 6 steps| Manasi Joshi

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Blog By: Manasi Joshi

Deal with Menopause in Six Steps

Once the Word ‘MENOPAUSE’ for women was dreaded and they were not willing to talk about it at all. But today, women freely talk about it, and seek advice to go through it. Yes, women need support of her family too to help her go through this phase of her life easily. The main concern is the drop in estrogen levels. This hormone helps to keep metabolism rate up, thus keeping your weight in check. When it begins to drop, you will begin to add pounds, the average women gains 5 to 7 pounds during menopause. Decline in estrogen levels is also associated with loss in bone density and muscle mass. Then there are mood swings, insomnia, hot flashes, dry skin and hair. I have listed the following points which will help you to go through menopause

 

1. Drink Plenty of Water
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How much water should one drink? A simple test is to check your toilet bowl. If you can maintain the lemonade shade of pee, you are good. It will help reduce hot flashes and dry skin. Just stop ½ to 1 hour before bed, so your bladder won’t be waking you up all night.

 

2. Take Enough Sleep
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It’s the vicious circle. Hot flashes destroy your sleep and destroyed sleep makes your menopause symptoms worse. One study shows that that people suffering from insomnia are 5 times more susceptible to depression and 20 times more likely to develop anxiety disorder. Try to go to sleep early and skip your favorite TV soap opera.

 

3. Eating well
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The most imp thing – Don’t skip breakfast. Eat small 5 to 6 meals. Enough Protein, Complex Carbs and Moderate and Good Fats. Lots and lots of colorful vegetables and 2 to 3 fruits daily.

 

4. Daily dose of Multi Vitamins
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A daily multi vitamin tablet will help you stock up on the nutrients you are missing. Calcium and Vitamin D are priorities. Calcium to keep your bones strong and Vitamin D to help absorb Calcium

5. Exercising
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If you are not already doing it, it’s a good time to become active. Aim for the balance of Cardio, Weight training and Stretching. In addition to keeping you fit and reduce the symptoms of heart disease risk factors and metabolic syndromes, it will also help to boost your mood, reduce anxiety and help to get good sleep.

 

6. Yoga and Meditation
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Again this will help to deal with many of the symptoms of Menopause like mood swings, anxiety, and insomnia.


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Drugs and loss of nutrients| Aylin Hannan

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Major health issues like diabetes and cardiovascular disorders expose the individual to a host of drugs/medications on a daily basis. It’s like the antonym for blessing in disguise. With the ingestion of these life saving drugs there is a flip side of also depleting vital nutrients. These nutrients are like bolts holding a tent. While needed in small measures, micro nutrients pull triggers to regulation of many complex crucial mechanisms to human life like metabolism, heart beat, cellular ph, and BMD (bone mineral density).
Those life saving drugs and medications come with the administered dosage by the medic. But the medics in general fail to unbox the consequential hazards of nutrient deficiencies caused by the medicines. And that by no means is an err to ignore as It could be life threatening. Utmost care with consistent follow up check ins and timely administration of required nutrients are a rare practice. Usually the physicians unfortunately amend with nutrient administering only in face of emergency.
Metformin, being the first in line drug used for the treatment of type 2 Diabetes had been extensively researched and is implicated in the deficiency of Vitamin B12( Cobalamin). B12 plays vital roles for our survival, like helping make your DNA and your red blood cells being. B12 deficiency damages the fatty tissue – myelin – which surrounds and protects nerve fibres which in turn damages the brain, spinal cord, peripheral nerves, and nerves of the eye.
Most patients with type 2 diabetes and cardiovascular diseases are prescribed diuretics. Diuretics are also used to treat several other conditions like heart failure, high blood pressure, liver disease and some types of kidney disease. While they clearly work to save lives, steady use of them leave one with loss of MAGNESIUM, POTASSIUM and ZINC through excess urinary excretion. Lack of potassium HYPOKAEMIA (a potentially fatal condition in which the body fails to maintain adequate potassium levels), can lead to a deadly disturbance of optimal cardiac rhythm which could more often than not lead to a cardiac arrest. Some concerns with Zinc deficiency can lead to constant diarrhoea, hair thinning, weak and immunity.
“An article published in the Journal of Intensive Care Medicine suggests that magnesium deficiency likely plays a role in acute coronary syndromes, hypokalemia, and acute cerebral ischemia (insufficient blood flow that occurs after any number of diseases including stroke).Optimal levels of magnesium might be protective against the potentially fatal outcomes of these dire situations.”
Dyslipidemia is elevation of plasma cholesterol, triglycerides (TGs), or both, or a low high-density lipoprotein level that contributes to the development of atherosclerosis. Bile acid sequestrants used to treat dyslipidemia most likely can interfere with the absorption of fat-soluble vitamins (A, D & K) and IRON (lack of folic acid is one major cause of anaemia)
These drug prescriptions resulting in nutrient depletion is a negligence on part of the physician. And it’s not uncommon amongst many patients suffering with depression from fear of fatal possibilities resulting out of this very negligence of depriving the individual from optimal drug dosage care. Awareness is a gift to human survival and is most desirable. Improvisational care giving with desired supplementation and food suitable to risky conditions are also a matter of honesty with the profession of care giving failing in which is no justice to a patient’s time and money while only causing irreversible damage to their well being. An individual is required to have the basic understanding of what his body acutely needs. Recruiting a nutritional expert along with a compassionate medic and a lifestyle guided by exercise are indispensable to minimising hazardous consequences and achieving that well deserving good health.

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Blog|Whole Grains- Vaishali Khanna

Blog by: Vaishali Khanna

Whole grains are the seed or kernel of plants that store nutrients important in our diet, and have been shown to have positive health benefits.

Whole grains contain all 3 components of the grain kernel:

  • Bran (outer layer) contains fibre, some vitamins, trace elements and phytochemicals
  • Germ (middle layer) contains protein, fats, vitamins, trace minerals, some phytochemicals and antioxidants
  • Endosperm (inner layer) contains carbohydrates, proteins and some vitamins

 

Why are they important? 
Whole grains are important sources of beneficial nutrients like protein, fibre, carbohydrates, vitamins and minerals. The health benefits associated with eating whole grains were initially attributed to the fibre content.

Research now suggests that it is the complete package vitamins,minerals, phytochemicals and fibre that is responsible for its health benefits. Studies show that regular intake of whole grains can help to protect against a number of diseases such as coronary heart disease, and also appears to lower the risk of certain types of cancer.

What are ‘Wholegrains’ foods? 
Foods must contain 51% by weight of any combination of whole grains to be able to use the term “whole grain”. Rye, wheat, rice, barley, oats and corn (maize) are types of whole grains found in a range of everyday foods, particularly in breads and cereals.  Whole grains may be whole or processed. Even if the grain has been cracked, crushed, ground or extruded, made into flour, bread or cereal, it can still be called “whole grain” as long as it contains the same relative proportions of bran, germ and endosperm before processing.

 

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How to include more whole grains in your daily diet
When choosing whole grain products, keep in mind that the greater the percentage of whole grains in a food, the greater the health benefits it provides. You can increase your intake of whole grain by these simple measures:

  • Choose whole grain breads instead of white bread
  • Serve meals with brown rice, wholewheat pasta
  • Snack on unbuttered popcorn and whole grain crackers
  • Choose breakfast cereals that contain whole grains like whole wheat breads, muesli, oats, etc
  • Include corn kernels or corn-on-the-cob with a meal
  • Choose grain products that are lower in fat, sugar or salt
  • Add whole grains to your snacks: brown bread / multi-grain bread in sandwiches, multi-grain flour wrap for veggie wraps, toasted oats to salads etc
  • Read the label on food packages to find out if the first ingredient listed is whole grain

 

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Kids Fitness

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  Blog by : Saheefa Tanveer 

There’s no scarcity of activities that you can make your child do. They are sure to find some form of exercise that they enjoy.If you get your child to stay fit when he is young, you are sure to make it a habit for him for many decades to come.

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Few ways you can encourage your child to exercise :
Find a fun activity : 

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Help your child find a sport that he enjoys. The more he enjoys the activity, the more likely he will continue it. Get the entire family involved. It is a great way to spend time together.
Provide active toys.

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Young children especially need easy access to balls, jump ropes, and other active toys.
Be a role model.

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Children who regularly see their parents enjoying sports and physical activity are more likely to do so themselves.
Play with your child.

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Help them  learn a new sport.
Turn off the TV.

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Limit TV watching and computer use. no more than 1 to 2 hours of total screen time, including TV, videos, computers, and video games, each day. Use the free time for more physical activities.
Motivate your kid to be active

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Teach them the joy of outdoor games outstanding the indoor ones or video games. make some time to play with your child to motivate them to play them hence building more of Family bonds.
Make some time for exercise

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Children these days are very busy with their home work and other activities make sure your child gets the enough exercise for one day.
Food and drinking

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Keep an account of the amount of junk your child intakes per day. Feed them with healty food to keep them fit and healthy.
Exercise along with a balanced diet provides the foundation for a healthy, active life. This is even more important for children who are obese. One of the most important things parents can do is encourage healthy habits in their children early on in life.

 

 

 


 

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