Exercising for overweight children, continued

 

Picking up where we left off in my last blog, your child is sitting on a chair with the small beach ball in their hands working with you with great music playing.  The secret is to have them keep repeating those exercises over and over again and not change them for a long time.  Getting used to the same exercises builds confidence and helps them to be consistent in their work and mental attitude.

Let’s just add one more exercise to the group they are already doing and still sitting on their chair.  I want to remind you to let them stop and rest when fatigued, get water and stop if needed.  Don’t push them beyond what they can do and encourage them to do a little more each time.

Along with the High Marching steps I want them to now add resistance to that by pressing the ball against the leg that lifts to march.  By pressing the ball down onto the leg that is lifting while the leg is marching, they are adding resistance.  This makes it harder, makes the muscles work more and builds their bodies faster and stronger. Do this 8 to 16 times depending on how many they can do.  Remember keep the music going and going!!!

Sincerely,

Sherry Lebed Davis

info@lebedmethod.com /just click the contact button to reach me for questions or for the ball.

Children are our link to the future

 

Having said this and knowing that Child Obesity is a major problem for us in the United States, we now know we need to get our children to exercise!  And not just once in awhile but everyday.  How to do this and still have fun?  This is what this blog is about and if you have a child that is over weight and hates to get outside and exercise you should read this and do this with your child.  Maybe you need the exercise as well?

In my last blog we have our child sitting on a chair and doing some exercises, do not forget the music!!  Let them pick out their favorite music and play it as loud as they want and keep it going. This helps them enjoy the exercising even more.

We have the ball and if you are going to be there with them sit in a chair across from them and toss the ball back and forth between the two of you. (gently) Great for coordination and timing and if they miss it, let them take their time get off the chair, and go get it. Great exercise for them and good ball throwing for Range of Motion.  Then toss the ball up in the air to yourselves and then back and forth again until tired.  Great exercise, fun, and you can do this together and it does not take much time at all.

Do not use regular balls but a small beach ball as it will seem like more play than exercise. If you need one, just write to us at Healthy-Steps, 14418 47th Place West, Lynnwood, WA 98087 and we will send you one for FREE or two if you need it. BUT start today!!!

Also how about sleep is your child getting enough sleep?

The link between poor sleep and weight gain!

Lack of sleep, or a poor quality of sleep, is directly linked to an increase of body’s production of a hunger hormone called Ghrelin. Ghrelin not only makes you overeat, but it also makes you gain weight by lowering the amount of calories you burn. The only way to reduce Ghrelin by some sound and deep sleep. Once rested, your appetite will normalize and this will help you stay fit and slim.

Yours in Healthy Stepping,

Sherry Lebed Davis

www.gohealthysteps.com

info@lebedmethod.com

Children and exercise

Today we have so much to watch for in our children with the obesity and non activity with all the computer games, it has become a national problem.  What to do and how to solve this?

We have come up with some great exercises for your children to do who are overweight or those who sit at the computer all day.

The first thing you must do is play music while they exercise this is very important that they enjoy their moments of exercise and get to smile.  For those children who are overweight start them out sitting in a chair and get a small beach ball as a ‘prop’ to use. 

• Let’s start out with some simple marching steps, it does not matter how high their feet come off the floor this is about their success not your goals for them.  Have them place the ball on their thigh of the leg that is marching, adding resistance to the march step making it a little more difficult, but fun with the ball. Do 8 on each leg alternating legs to begin with.
• Next take one leg, slide it out straight ahead, and begin to lift it off the ground, only as high as they can, even if it is a couple of inches, so what, it is about them, not you, then back down again.  Use the ball to touch front towards the leg, holding it there for a count of 4.  Then do the other leg, alternating it 8 times.
• Then have them throw the ball up in the air, still while sitting and playing their favorite music, catching it at least 16 times, be there for them to get the ball if they miss it in the beginning, then after awhile let them get off the chair and get the ball.
• Finally, buy a bottle of bubbles and have them blow bubbles for at least one song. ( 3-4 minutes) This will open their lungs and Lymphatic system which is their immune system and help build so they can begin to breath better.  This is just the beginning…….