Fitness and exercise

#Fitness and exercise

Health benefits of swimming

By Dr. Ahmed Hafez

Key facts Swimming is a sport that you can do in a squad or independently, at any time of year. Being low-impact, swimming is a great option for people recovering from injury. Swimming has many health benefits including increasing your fitness, muscle strength and wellbeing. If you are starting an exercise program you can gradually increase how far and for how long you swim as your fitness improves. Whenever you are near water, there is a risk of drowning. Always practise water safety, and never swim alone. Wherever there is water, there is a risk of drowning. Always practise water

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Strength training for beginners

By Sama Mohamed

Key facts Strength training is any form of exercise involving weights or resistance. Strength training builds strength in your muscles and protects your bones and joints. This type of training should be part of your weekly exercise program. Strength training reduces your risk of heart disease, diabetes and improves your mental health and wellbeing. Seek advice from a doctor or an exercise professional before you start strength training. What is strength training? Strength training is any form of exercise that involves using weights or resistance to build strength in your muscles. Strength training is also known as resistance training. Strength training involves you

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Running tips for beginners

By Sama Mohamed

Key facts Running has many health benefits, such as improving your heart health and mood, and helping you to sleep better. Running for as little as 10 minutes per day can improve your health. It is an affordable and convenient form of exercise. Beginners of nearly any age can start running. If you have an illness or injury, see a doctor for expert advice before you begin. Running tips for beginners What are the health benefits of running? Mental health Many people run to clear their mind, reduce stress or improve their mood. When you run, your body releases endorphins.

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Group exercise for beginners

By Dr. Ahmed Hafez

Key facts Group exercise suits people of all ages and fitness levels. Regular group exercise improves your fitness, heart health and weight loss. Exercising with others boosts your mental health and creates community connections. Stay motivated by choosing a group exercise that you will enjoy and fits with your lifestyle. Before you exercise, get advice from your doctor or an exercise professional to check that your new fitness program is right for you. What group exercise can I do? Group exercise is when you train with others for fitness or as a form of physical recreation for fun. Group exercise

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#Healthy and active children #kid's health

Developing life skills through sports

By Dr. Ahmed Hafez

Key facts Organised sport has many physical, developmental, psychological and social benefits for children. Playing sport helps children learn to control their emotions and channel negative feelings in a positive way. Playing sport helps children build resilience and feel better about themselves. Parents play a key role in developing a child’s life skills through participating in sport. To keep your child interested and enjoying sport, make it a positive experience for them. Keep the focus on having fun and being active, rather than on winning. Organised sport has many psychological and social benefits for children – even more than the

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#Healthy and active children #kid's health

Sleep tips for children

By Dr. Ahmed Hafez

Key facts Healthy sleep means getting enough good quality sleep, and having regular sleep routines. Sleep is essential for growth, immunity and learning, and is important for helping children heal and recover from illness and injury. Poor sleep is linked to mental health problems, poor growth and reduced school performance. Why is sleep important for my child? All children need sleep for growth, learning and development. Getting enough sleep is vital for your child’s physical health, brain function, emotional wellbeing, safety, and ability to function day to day. Having a good night’s sleep can help your child be happier, helps

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A safe sports environment for children

By Dr. Ahmed Hafez

Key facts Children need a safe environment to play sport. This includes an environment that is free from abuse, discrimination and harassment. All equipment used should be safe and meet Australian Standards. A child’s emotional environment is just as important as their physical environment. Listen to your child. Take their concerns seriously and respond to them. Creating a safe sports environment for children It is important to ensure a safe environment for children who play sport. By law, sporting organisations in Australia are responsible for protecting children from abuse, discrimination and harassment. Make sure the sporting environment is safe by

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#Healthy and active children #kid's health

Safe exercise for children

By Dr. Ahmed Hafez

Key facts Safe exercise for children means making sure the sporting environment is safe, checking that equipment is appropriate, and the conditions are right for the age and fitness level of the child. Check that your child plays sports that suit their size, age and ability, and that the emotional environment is right for your child. Parents and other adults can take steps to help prevent injuries at children’s sporting events. Warming up, cooling down and preventing sunburn and dehydration are important elements of safe exercise for children. What is safe exercise for children? To help your child stay safe

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Physical activity benefits for children

By Sama Mohamed

Key facts Children of all ages can benefit from being physically active. Physical activity is essential for good physical and mental health and wellbeing. Physical activity does not need to be a structured sport. Anything that gets them up and moving will benefit your child. Children spend time sitting at school, doing homework and reading and it’s important to strike a balance and to find more opportunities for them to move. Try to encourage a mix of activities to strengthen their muscles and bones and to increase their breathing and heart rate. Benefits of physical activity for children What is

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Physical activity (older people)

By Sama Mohamed

Key facts Keeping active helps you stay physically and mentally strong. Aim for about 30 minutes of moderate-intensity physical activity on most days, but any amount of activity is beneficial — even just a few minutes. Strength and weight-bearing activities can increase bone density, helping to prevent osteoporosis. Consider exercising with a friend, and choose activities you enjoy, to help you stay motivated. Physical activity guidelines for older people Why should older people stay active? Whatever your age, you can enjoy the benefits of physical activity. There’s a host of health reasons to stay active and it doesn’t have to

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Hygiene for children

By Sama Mohamed

What is personal hygiene for children? Your child needs to keep themselves clean to remain healthy and to feel good about themselves. Good personal hygiene will help boost their self-esteem and confidence. Teaching your child good hygiene habits We all need to keep clean to avoid harmful germs and avoid getting sick. Good personal hygiene also boosts confidence by dealing with problems like bad breath or body odour. For children, the basics of good personal hygiene are: washing their hands covering their mouth when they cough having regular baths or showers brushing and flossing their teeth You may have to help your child learn and practise

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Hydration tips for children

By Sama Mohamed

Key facts Children need to drink water throughout the day, to help maintain their body temperature, make bodily fluids and for day-to-day functioning. Young children and babies are at highest risk of becoming dehydrated. If your child is very thirsty, they are probably already dehydrated. Mild dehydration can be treated at home by giving oral rehydration fluids or water. Do not give drinks that are high in sugar. Why do children need to stay hydrated? Most of your child’s body is made up of water. Water helps maintain body temperature, make bodily fluids and function day-to-day. Dehydration can cause poor sports performance,

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Healthy eating for children

By Sama Mohamed

Key facts Healthy eating in childhood reduces your child’s chance of developing health problems as they get older. A healthy, balanced diet includes foods from all 5 food groups: fruit, vegetables, grains, proteins and dairy. Foods high in sugar, saturated fat and salt aren’t necessary for a healthy diet and should be limited. Cooking and eating healthy foods together as a family can help your child develop healthy eating habits for life. If your child has specific dietary needs or restrictions, your doctor or dietician can help you make sure their diet is healthy and balanced. What is healthy eating?

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Exercise (getting started)

By Sama Mohamed

How to start exercising Everyone should aim for at least 30 minutes of moderate-intensity activity on most, preferably all, days of the week. Moderate-intensity physical activity is an activity that is energetic and raises your heart rate, but doesn’t make you too breathless, such as fast walking. If you are pregnant, have been previously inactive, or suffer from any medical conditions, it is recommended that you seek medical advice before commencing vigorous physical activity. For best results in achieving a healthier lifestyle and reducing your risk of developing a chronic disease, combine physical activity with healthy eating. Build up slowly

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Dental care for children

By Sama Mohamed

Dental care for children In Australia, tooth decay in children is on the rise. Children aged 5 to 10 years have an average of one and a half decayed, missing or filled baby teeth. So, it’s more important than ever to teach your child good oral health habits that will stay with them for life. Caring for children’s teeth is important It’s important to look after your child’s teeth from the moment they start teething. Keeping your child’s teeth and gums clean will protect against infection, cavities and pain. Decayed baby teeth can damage the permanent (adult) teeth underneath. It’s important

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Cycling and your health

By Sama Mohamed

Key facts Cycling (bike riding) is a great way to help improve your physical and mental health. It can help reduce your risk of heart disease and decrease your stress and anxiety levels. Your sleep habits can improve by bike riding. Cycling suits almost any age and fitness level. Cycling is an environmentally friendly way to commute — and can save you money. Stay safe while cycling. Follow the road rules and wear a helmet and bright clothing. Cycling and your health What is cycling? Cycling or bike riding is the sport of riding a bicycle. It is a low

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Exercise for children with asthma

By Sama Mohamed

Key facts Having asthma is not a reason for children to avoid exercise. Some people experience asthma symptoms after vigorous exercise. This is known as exercise induced asthma or exercise induced bronchoconstriction. Symptoms of exercise induced asthma usually start about 5 to 10 minutes after vigorous exercise. Make sure your child always has their reliever puffer with them. It’s important that your child and any supervising adults know how and when to use it. Your child’s asthma action plan should contain information about preventing and responding to exercise induced asthma. Keep the plan with your child when they exercise. Should

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Health benefits of yoga and Pilates

By Dr. Ahmed Hafez

Key facts Yoga combines physical movements with meditation and calm breathing techniques. Pilates involves a series of repetitive body moves with a breath technique to enhance correct movement and coordination. Regular yoga and Pilates classes improve your muscle strength, and balance and flexibility skills. An instructor can change yoga and Pilates moves to suit all ages and fitness levels. If you are new to yoga or Pilates, take classes with a certified instructor to learn the correct movements and to help avoid injury. What are yoga and Pilates? Yoga Yoga is an ancient exercise and wellbeing practice that originated in

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