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In this article ‘Insomnia Herbal Remedy: Is Valerian An Insomnia Herbal Remedy?’, you will discover:

What is valerian?Is valerian an insomnia herbal remedy?How much valerian do you need to take as an insomnia herbal remedy?
What Is Valerian?

Valerian is very common herb which grows wild all over Europe.

Valerian it is a calming herb, it has been used for its medicinal and calming properties since ancient Greek times.

Valerian contains the unique substances valepotriates and valeric acid.

The main medicinal function of valerian is as a sedative.

Apart from helping with sleep disorders and insomnia, valerian can also help with the following health conditions:

AnxietyPain

Is Valerian An Insomnia Herbal Remedy?

Is valerian an insomnia herbal remedy?

Well, it is certainly a sedative.

Valerian has been used for centuries as an herbal remedy for insomnia.

Valerian can help you get to sleep easier, it also increases deep sleep and does not give you side effects the next morning which are common with prescription medicine.

Clinical trials have shown that valerian is just as effective, to helping people get a good nights sleep, as the popular insomnia prescribed drug oxazepam.

How Much Valerian Do You Need To Take As An Insomnia Herbal Remedy?

As an insomnia herbal remedy, try taking between 300–600 mg valerian root supplement 30 minutes before you go to bed.

Note: as with all supplements please consult your doctor before taking valerian root supplements.

Valerian is generally a safe herb take, but you should not take them if you are driving or operating machinery, pregnant or breast feeding or are taking prescribed sleeping tablets.

So, to sum up…

Valerian is a very common and safe herb which has been used as an insomnia herbal remedy for centuries due to its sedative properties.

Clinical trials have shown that valerian is just as effective as the popular insomnia prescribed drug oxazepam.

Stewart Hare C.H.Ed Dip NutTh

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Most people that think of diabetes complications have strokes and heart attacks in mind. Do you know that there are multiple other diabetes complications out there that only doctors know about? Let’s change that and bring everyone up to date. Eye complications, foot complications, nerve complications and many more.

Eye Complications

Although damage to the eyes is the most feared complication, it is actually the most manageable. Generally, the disorders are very minor and there are a number of procedures available to treat them. Those who do not properly maintain their diabetes can face blindness when the tiny blood vessels attached to the retina are damaged. Cataracts (a clouding of the lens of the eye) and glaucoma (a buildup of pressure in the eye) can also be a cause of vision loss and the reason for having your eyes checked regularly by a professional is a part of good diabetes maintenance.

Foot Complications

Diabetics also run the risk of neuropathy, a condition that causes a person to lose feeling in their feet. Neuropathy takes away a person’s ability to feel pain or discomfort, meaning any signals of injury will be unheeded leading to further injury. On top of that, poor circulation in the feet reduces the ability to heal. Diabetics often face changes in their feet or toes leading to further problems. Diabetics are more likely to find themselves in the hospital due to foot problems than any other complications linked to diabetes.

Diabetes and Nerve Damage

Those with diabetes can develop nerve damage and when it occurs; it is likely due to a number of factors instead of just one. High blood glucose levels as well as low insulin levels, and irregular blood fat levels mixed with the duration of having diabetes all have a hand in damaging the nerves of the body.

Nerves in the bladder, genitals or intestinal tract can also become damaged. This is called autonomic neuropathy. Damage to these nerves can disrupt their function, making them work less efficiently. This is why diabetics often have trouble with their urinary tract or with maintaining an erection.

Kidney complications

Diabetes alone is the most prevalent cause of kidney failure and those with the disease often have to face this complication. Diabetes patients are likely to suffer frequent kidney and bladder infections. Thanks to the high levels of sugar in the blood, the kidneys work overtime filtering blood to get rid of waste. Although it can take years, the filters in the kidneys will eventually begin to leak. Kidneys with injured blood vessels just cannot properly cleanse the blood any longer. Waters and salts build up in the body, resulting in bloating and swelling.

Skin Complications

Those with diabetes can suffer from skin afflictions such as:

• vitiligo- a condition that affects the coloration of the sufferer’s skin as he or she loses pigment, resulting in white patches that cover various parts of the body.

• Bacterial Infections- a stye, which is the infection of glands in the eyelid; boils and infections of hair follicles, are very common.

• Fungal infections- Candida Albicans, a fungal infection commonly referred to as thrush, creates rashes of moist, red areas that are itchy and can be surrounded by small blisters. Diabetics are also prone to athlete’s foot.

• Blisters- blisters on the feet are very important to watch for as they are the result of improperly fitting footwear. As diabetics are prone to losing the feeling in their feet, there is a potential for infection to set in.

Impotence

Due to the amount of vascular and nerve damage that is prevalent in diabetics, impotence is an extremely common diabetic complication. As erectile function is a largely vascular process, nearly half of all diabetics suffer from impotency due to vascular damage. The physical effects can lead to psychological effects and vice versa. It’s very important for men who suffer from impotence to talk to their doctor.

As we see above, diabetes has its hands on almost every system in the body. It is very important to keep your diabetes under control and keep these ill-favored possibilities away from you.

This content is provided by Dr Pieter de Wet a general practitioner and in practice for 20 years. It may be used only in its entirety with all links included. Get your diabetes, diabetes symptoms and diabetes treatment advice at thediabetesdoc.com thediabetesdoc.com

Yoga was developed for the purpose of stretching muscles, building strength, and increasing focus. Over 300 years ago, it was created by Patanjali, an Indian Hindu. It has been a popular procedure and exercise to allow the body to relax.

As time goes by, Yoga has becoming more and more popular. Athletes and popular entertainers have been jumping the bandwagon. With all of the data flowing through the internet, it’s become more easy to learn yoga online. Whether you see it as another exercise routine, or a totaly way of life, yoga provides many benefits to your mind and body.

One way to use yoga is to create and reach higher states of consiousness. People who practice yoga are also often referred to as yogis. Yoga has penetrated many aspects of their lives. Whether it’s their ethics, the way they dress, or the way they act, yoga has certainly had a huge impact.

Another aspect of yoga is breathing. With the long and gental positions held, practicers of yoga breath in a manner that actually creates great health advantages. Longer, deep breathing has been recognized as a way to tame the mind, and to increase the oxygen our bodies utilize.

If you’ve ever seen a person performing asanas (yoga exercises), some may feel as if the body is contorted, in some ways like a pretzel. Although it might seem difficult or unimaginable to be in such position, it is not. Almost anybody can get into these positions with practice.

These positions aren’t painful either. You allow your body to slowly get into a stretched position. You don’t force your body to do what it cannot do.

With yoga, you’ll also improve your concentration. With each position, you must focus. If you don’t you might find yourself falling over or not doing the movement in the manner that you’re suppose to. Once you condition your mind with yoga, you’ll improve many areas of your life where concentration is needed.

Yoga positions also mimic certain natural features or creatures. While doing the cobra pose, you lie on your stomach as if you where a cobra. Your body and head is also positioned in a way to mimic the cobra. You must hold the position and also move as a cobra would.

There has been so much therapeutic benefits of yoga. With strength, you also build calmness. If you wanted to relieve a certain pain, there are yoga positions that can either reduce, or eliminate some problems such as back pain.

Any body could learn yoga. Whether it’s a class, book, or video, it isn’t too hard to learn. So take some time to learn, practice and change your life.

Teresa Tam is a yoga specialist. Before the start of the day, Teresa practices yoga to improve focus, strength, and to feel great. She provides many resources so that you can yoga.justinformed.com/ learn yoga online.

According to Chinese medicine, the feet of the human body contain nerve endings that are connected to every other part of the body. With that in mind, they believe that a specialized foot massage, which centers on specific points of the foot, can help alleviate any ailment anywhere in the body. The Chinese believe that if there is a painful area on the foot, it is an indication of something being unwell somewhere else in the body. Based on those beliefs, the Chinese have used foot massage as a means of generating overall wellness and energy.

In the Western world, sometimes the feet just hurt—whether it is because of ill-fitting shoes, extended periods of standing or walking, or a combination of both. To satisfy both of these explanations for pain in the feet, there are foot massages that let you have your aching ends find some relief. In fact, there are numerous products and services that bill themselves as foot massaging, from the pedicure service at your local salon to the inserts for your shoes.

To begin, shoe inserts sold by a variety of manufacturers and for a varying price level claim to cushion the ball and heel of the foot; beyond that, some state that they offer specially designed inserts that stimulate those areas of the foot that the Chinese medicinal theory claims are connected to other areas of the body. Whichever insert is chosen, the basic premise here is to use the pressure already being exerted by walking, standing, or running to gently cushion and massage the sole of the foot. Gels and other synthetically produced fabrics and solutions are generally used within the insert to provide this support and massage.

If relief is not completely achieved through the use of shoe inserts, there is also the option of purchasing a foot spa. These foot baths are often equipped with a massage feature or two. Sold at almost every major retailer, these small bowls are easy to use—fill with hot water, plug it in, and insert feet. The benefits of these foot spas in that they are easy to use and will provide simple relief for the general aches and pains of everyday foot abuse. Also, since these are portable and lightweight, you can use them in your living room, bathroom, bedroom, and patio; anywhere you want to receive a foot soak with a gentle massage built in, you can move your foot spa around the house with you. A foot massage in the privacy of your own home is quite appealing.

Of course, there is also the option of visiting a masseuse or even a salon where you can have someone else knead the tensions and swelling right out of your feet. Usually based on the aforementioned Chinese theory of foot massage, you can expect to have your feet soaked in a solution of water and either Epsom salts or herbs that are used for reducing swelling and aiding in relaxation. The masseuse will likely use lotions or creams to reduce friction during the massage, and will knead, tap, and roll their hands and knuckles over your feet and ankles. A foot massage such as this is relaxing beyond words.

When it comes to foot massages, there are many ways to get this relaxing relief, and even more reasons why your feet hurt in the first place. Buy some inserts for your shoes, get your hands on a foot spa, or even visit a special masseuse who can work the kinks out for you. A foot massage is a relaxing and refreshing way to rid yourself of your aches.

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The single most important fact that you should know about losing abdominal fat is that there is no magical formula that can make your abdominal fat vanish in a jiffy. Losing abdominal fat permanently requires patience and commitment to some basic tips. But do not lose heart. It is a feat anyone can accomplish the easy way if one understands the reasons why abdominal fat develops and why it seems so frustratingly resistant to all those exercise or diet plans you have tried out but given up too soon to see results.

The first thing you must understand is that there is no physical exercise that can reduce fat from a specific part of the body. When you burn fat for energy, as during an aerobic activity, fat loss will occur systemically, i.e., from all over the body. But since fat distribution naturally varies from person to person, depending on inherited genetic factors, some people will tend to lose abdominal fat faster while others may lose fat at say hips or thighs faster. So do not compare your abdominal fat loss graph with others.

Another thing, doing countless sit-ups and leg-raises or slogging out day in and day out on the latest abs equipment without paying heed to your diet and an aerobic activity is not going to make your abdominal fat go away. What these exercises do is to shape up and tone your abdominal muscles, but do nothing to metabolize away the layers of fat covering them. That is why the shaped and toned muscles remain elusive to the eye.

There is one and only one way of losing abdominal fat the easy way, and that is with the combination of a balanced and nutritive diet, aerobic activity, and strengthening exercises for abdominal and other muscles. The best kind of workout to burn the layers of abdominal fat along with overall fat comprises a cardiovascular or aerobic exercise like brisk walking, jogging, cycling, dancing, swimming or stair climbing, combined with abdominal exercises like crunches and hip lifts, and also weight training for other muscle groups. Weight training increases your lean muscle mass and hence your metabolic rate, implying that you burn more fat even while resting.

Glycogen (stored carbohydrates) is the primary fuel source during the first 10 minutes of an aerobic exercise. Substantial fat burning starts only after stored glycogen is depleted. Hence, the key to fat loss is working out at moderate intensity continuously for about 45–60 minutes. However, this comprises only 50% of the abdominal fat loss plan. The remaining 50% contribution comes from diet control. Abdominal exercises will help strengthen the muscles and give definition to the reducing midsection.

However, if your calorie intake is higher than your calorie expenditure, you are bound to put on abdominal fat as well as general body fat regardless of how diligently you work out and how many abdominal crunches you do – it is simple mathematics in action. Ideally, spread your calorie intake into five small meals a day instead of 2 or 3 big ones. Include a variety of foods that are rich in fiber and low in fat and sugar, with about 55% of the calories coming from carbohydrates, 30% from protein, and 15% from fat. Avoid carbohydrates late in the evening.

Remember, when it comes to losing abdominal fat, you have to adopt a holistic, whole-body approach – there are absolutely no shortcuts. A surgical shortcut like liposuction also becomes meaningless if you are not going to control to your diet, because removing fat cells from the abdomen by liposuction will lead to excess fat storage elsewhere – perhaps under the chin or on knees or shoulders – where it may look even worse than at the abdomen.

Lastly, here is a fact that is not exactly what you would want to hear: even if you are on a holistic exercise-cum-diet fat loss plan, abdominal fat is most likely going to be the last fat to leave your body.

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There are many people who recognize the importance of movement when trying to gain the attention of children suffering from ADD/ADHD. Physical movement seems to be a defining factor when dealing with active children who learn from movement. As kinesthetic learners, these children must be allowed to move in order to maximize their thoughts and not feel trapped. This behavior is typified by shifting in their seat, tapping their foot or pencil, etc. Thus, many schools have begun using yoga as a means of helping their students, both with and without attention problems, to gain better focus. Yoga is an excellent tool to promote focus, redirect movement and center children through relaxation techniques such as breathing. It has been our experience from teaching many children over the years that children with attention disorders respond very positively to yoga and appear calmer after each class.

However, there are other very important points when addressing ADD/ADHD children and their health. Children with attention deficit have a tendency to act first before thinking out the consequence of their actions. These children frequently don’t follow through with promises or actions they have taken on, such as chores, homework, etc. Their physical energy is sometimes directed at aggressive responses to their stress levels, which may be directed at siblings, other classmates, other’s property, etc, without any remorse. Finally, many children with attention disorder know that they are different and teasing from other classmates can lead to repressed feelings, anger, low self esteem and contribute to more acting out. Thus, when dealing with the attention deficit child, it is important to nurture the child as a whole and not just from the physical aspect.

Yoga is a versatile tool that can be molded into a variety of programs to help ADHD children (actually, all children for that matter) with character issues like self-identity, compassion for others, patience, courtesy, respect to others, and better

communication of their feelings. These kids need courage to face the challenge that they are different while remaining optimistic that the very actions that limit them now will help them excel as adults in the future if channeled properly. Character development for all children is important, but for those with attention span problems, it is detrimental.

Instead of focusing on medicating these children and trying to change them, why not embrace their wonderful abilities and inner strengths while providing them with beneficial tools – like yoga – that will last a lifetime.

Christi Eley has authored several children’s yoga books, CDs, and DVDs. You can find her site on the web at angelbearyoga.com angelbearyoga.com

Just like humans, animals just like dogs, cats and many pets need a balanced diet with proteins, carbohydrates, fats and water, just like humans do. However, these are only the starting point for a healthy diet. Pets also need vitamins and minerals to keep them healthy.

However, it is not easy to find independent information online on the subject of canine vitamin supplements. If you are considering a vitamin supplement for your dog, be extra careful about getting caught up in the articles from the websites promoting such supplements.

What you demand is to have an objective and independent information regarding your own need for dietary supplements, your pet’s health can fall into the same category. Whoever sells the supplements says you need the supplements.

Just as we should check with our doctors before embarking on dietary supplements, so should you check hard by your veterinarian before you conclude on a supplement for your dog. Almost any website, store or publication that sells dietary supplements for pets will tell you that your dog does indeed need a supplement. However, just as humans can ingest toxic levels of vitamins and suffer dangerous side effects, so can your dog.

Your veterinarian can conduct a blood test to see if your dog is deficient in any vitamins and nutrients. Just as in humans there are medical conditions for which a supplement is warranted, there are medical conditions including mal-absorption issues that indicate a need for supplement for your dog.

In discussion with your veterinarian the possible need for a health supplement for your dog, you and your veterinarian should discuss the activity level of your four-legged friend.

Service dogs, such as guide dogs for the blind sometimes need health food due to their increased activity. Also, be sure to discuss the need for a supplement for your dog in conjunction with any ongoing medical condition your dog may have.

In modern years, there’s been a lot of controversy over pet supplements. At one point, pet owners were concerned the FDA was going to pull all pet supplements off the market. Instead, the National Animal Supplement Council was formed. It’s comprised mostly of pet supplement manufacturers whose mission is to forge compliance of supplement statutes.

The FDA regulates animal supplements the same way it does supplements for human consumption. Enforcement of the laws, though as in the human sector is lacking due to a shortage of resources. Some manufacturers take advantage of this knowing it will take a long time at worst, for the FDA to crack down on them.

If you are considering a vitamin supplement for your dog, make sure you consult with a veterinarian who does not sell supplements. This will help ensure you get an unbiased opinion as to whether you need to purchase a vitamin supplement for your dog.

After knowing why and how to choose a good vitamin supplement for your dog, it is important to realise that more information in vitamins for humans is also crucial. Earlier you are going to swallow any type of vitamin health food, you need to first consult your doctor.

However, many people sometimes tend to forget the quality and quantity of swallowing vitamins, without realizing the dangerous effects of over-consumption it, level while various kinds of these can treat chronic diseases.

Ergo, without a proper understanding of using proper vitamins to treat many chronic diseases, there will not be much illness free lifestyle to craving for.

Apply these effective tips as being highlighted here, together alongside an thorough understanding of vitamin supplements is important so that you enjoy your life once again.

Let me ask you a question, besides your pets are taking in vitamins, are you as a human being also consuming vitamins as well. If not, do you think it is about time to consider taking it.

Eddy K Elgin is the author of the 17 Minutes Vitamin Supplements Tips and Resource. Drop by at 17minvitaminssecrets.com/vitamin-supplements-blog/ Is Your Dog or Cat Taking In Any Vitamin Supplements Now for more details.

Unsightly stubble, ingrown hair, shave bumps, and pain – where there is hair, there is a problem removing it. Depilation is a huge industry, from razors to bleaches to clinical treatments. Millions of treatments and millions of dollars are spent yearly trying to get rid of unwanted hair. But if shaving, waxing, tweezing, and electrolysis aren’t the answer, what is?

There are two progressive options:Lasers. Laser hair removal, approved by the FDA in 1995, uses laser bursts to penetrate beneath the skin and damage hair follicles so that hair doesn’t re-grow. The lasers are attracted to the color in the hair follicle and leaves the skin around it undamaged.

Old ruby lasers weren’t good for people with dark skin since they were shallow, interacting with the surface of the skin and being attracted to the skin pigment as well as the hair; people with light hair (red, gray, or blond) may not respond to that kind of treatment, either. Modern diode lasers penetrate beneath the skin to the follicle, rather than skin pigments, making it more effective for a broader range of skin/hair types.Intense pulsed light with radio frequency (RF). The next generation of hair removal uses pulses of light energy alternating with radio frequency. Like laser hair removal, the light is attracted to the hair follicle; the RF, which is a stronger energy source but not as targeted, follows the course of the light and neutralizes the follicle.

Intense pulsed light devices are not lasers; they magnify light using filters which block unwanted wavelengths. Intense pulsed light alone can cause pain; but pulsed light alternated with RF is safer, along with being more effective.Both diode lasers and intense pulsed light with RF work on facial hair as well as body hair – so smooth skin anywhere is easy to achieve.

The Consultation

Any good laser center tailors the treatment regimen to the patient’s specific needs. There are several factors which affect the machine settings, number of treatments, and best kind of treatment:Hair type. How quickly the hair grows, the texture, and the color.Skin type. Along with skin color, skin sun sensitivity or whether the person sunburns easily.Medical conditions which cause sensitivity to light like lupus, medications like antibiotics or beta carotene, seizure disorders, pregnancy, and pacemakers.There are also things for the patient to do that can increase the effectiveness of the treatment.Shave before the treatment; the light reaches the follicle better.Do not use lotions, perfumes, or cosmetics beforehand; these react with the light and can cause skin irritation. Don’t tan for at least four weeks in advance. Newly tanned skin diverts the laser light, reducing the treatment’s safety. Moisturize and drink plenty of water before and after treatments. Healthy skin preserves the great appearance of the skin after the treatment.

The Procedure

A small instrument is moved over the target area, causing a slight warming sensation; any discomfort is like a gentle brief pinch. Underarms take about ten minutes; legs can take as long as two hours.

Hair grows in cycles, and not all follicles are active at the same time. Laser and pulsed light/RF treatments target only active hair follicles, so repeat visits are required to eliminate hair completely; the normally recommended number is six*, with seven to thirteen weeks between each session.

Location, Location, Location

Be proactive when finding the right laser hair removal treatment center, and ask questions before signing up for treatment:How many treatments has the center performed? Ask for references.What kind of training do the technicians have? Good treatment centers ensure their employees are specially trained in these treatments. What kind of equipment do they use? Make sure the equipment is current. Even machines two years old can be too far behind current technology. Can the center provide long term service? Facial hair has an active cycle of seven to eleven weeks; leg hair, as long as seventeen weeks. The full treatment process can be over a year, so the center should provide assurances it will still be around. Do they offer a guarantee? The laser center should offer a guarantee of their work – but watch for centers that may charge for that guarantee.
*Depending on hair and skin color, some persons may require additional sessions.

CLINICAL

History:

* Pulmonary TB: Typical symptoms of pulmonary TB include a productive cough, fever, and weight loss. Occasionally, patients may presents with hemoptysis or chest pain. Other systemic symptoms include anorexia, fatigue, or night sweats.

* Tuberculous meningitis: Patients may present with a headache that is either intermittent or persistent for 2-3 weeks. Subtle mental status changes may progress to coma over a period of days to weeks. Fever may be low-grade or absent.

* Skeletal TB: The most common site of a involvement is thae spine (Pott disease). Symptoms include back pain or stiffness. Lower extremity paralysis occurs in as many as half the patients with undiagnosed Pott disease. Tuberculous arthritis usually involves only 1 joint. Although any point may be involved, the hip of the knee is affected most commonly, followed by the ankle, elbow, wrist, hip or the knee is affected most commonly, followed by the ankle, elbow wrist and shoulder. Pain may precede radiographic changes by weeks to months.

* Genitourinary TB: Reported symptoms include flank, pain, dysuria, or frequency. In men, genital TB may present as epididymitis or a scrotal mass. In women, genital Tb may mimic pelvic inflammatory disease. TB causes approximately 10% of sterility in women worldwide and approximately 1% in industrialized countries.

* Gastrointestinal TB: Any site along the gastrointestinal tract may become infected. Symptoms are ferable to the site infected, to include the following: nonhealing ulcers of the mouth or anus; difficulty swallowing with esophageal disease; abdominal pain mimicking peptic ulcer disease with stomach or duodenal infection; malabsorption with infection of the small intestine; and pain, diarrhea, hematochezia with infection of the colon.

* Tuberculosis lymphadenitis (scrofula): The most common site is in the neck along the sternocleidomastoid muscle. It usually is unilateral. It usually is unilateral, with little or no pain. Advanced disease may suppurate and form a draining sinus.

* Cutaneous TB: Direct inoculation may result in an ulcer or wartlike lesion. Contiguous spread from an infected lymph node typically results in a draining sinus. Hematogeneous spread may result in a reddish brown plaque on the face or extremities (lupus vulgaris) or tender nodules or abscesses.

Physical: Finding upon physical examination depend on the organs involved.

* Patient with pulmonary TB have abnormal breath sounds, especially over the upper lobes or areas invovled.

* Sign of extrapulmonary TB differ depending on the tissues involved. Signs may include confusion, coma, neurologic deficit, chorioretinitis, lymphadenopathy and cutaneous lesions (as described above).

* Postnatal TB is contraced via the airbone route. The most common findings are adenopathy and a lung infiltrate. However, the chest radiography findings can be normal in infants with disseminated disease. Many experts increase treatment time to 9 or 12 months because of the possible impaired immune system in children younger than 12 months. Bacille Calmette-Guerin vaccine is no longer recommended for infants.

* Causes: M tuberculosis is a slow-growing organism, requiring 4-8 weeks for visible growth on solid medium. The organism grows in parallel groups called cords (see Image 1). It retains many stains after decoloration with acid-alcohol, which is the basis of acid-fast stains.

Dr. D.S. Merchant Resident Medicine AKUH
Gold Medalist (Anatomy & Histology)
lipidholdings.com Advanced Lipid Cholesterol Screening

Starting a family fitness routine is a great way to set up your kids with a lifetime love of fitness and exercise, not to mention that it’s good for your health and waistline as well. Although most of us know the importance of exercise and physical fitness, life often gets in the way and exercise is often the last thing on your mind.

However, it doesn’t have to be difficult to get your family up and moving. Here are a few tips and ideas to help you start your family fitness routine.

If you have young children often visiting the local playground is enough to get them active and moving. Activities such as monkey bars and playing tag develop a child’s strength, speed and agility; things like biking and rollerblading are great aerobic exercises. Parents may also want to consider a “Mommy and Me” class to get the two of you moving together – and provide some bonding time as well!

As your child ages and becomes a teenager, the tendency to be even more sedentary exists. Encourage your child to participate in team sports, but allow him or her to choose what activities to participate in. If your teen is self-conscious about participating in team sports, encourage them to work out with exercise videos. Parents may also want to make rules about how many hours per day their children can watch television, use the computer, or play video games.

Parents also need to be aware that your children will follow your lead. Try making small changes to your own routine like taking the stairs at work instead of the elevator, or getting outside on your lunch hour and taking a brisk walk. At home, plan activities that the entire family can do together instead of sitting in front of the television.

Family activities don’t have to be limited to conventional team sports like basketball or football: expand your horizons! Try things like soccer, going for a hike, or rollerblading. Consider having a family “game night” and play a game of Twister! Games like “Capture the Flag” or “Duck, Duck, Goose!” are fun and easy to involve the kids in. Don’t be afraid of acting silly Mom!

Get up, get moving, get outside and have fun with your kids! Not only will you be teaching them powerful lessons about the importance of physical activity, you’ll reap health benefits yourself, and strengthen your bonds with your kids.

Need help with your child’s fitness? Grab your kid fitness tips, nutrition articles and fun kid exercise ideas – kidsfitnesscentral.com/ Free Kid Fitness Tips