Many health experts also promote the benefits of strength training for kids. Keep in mind, this is strength training, not weightlifting.

According to an articlepublished by the Mayo Clinic, "Light resistance and controlled movements are best for kids with a special emphasis on proper technique and safety. Your child can do many strength training exercises with his or her own body weight or inexpensive resistance tubing. Free weights and machine weights are other options."

If you're still not convinced of the benefits of strength training, consider the following additional reasons you should pick up a dumbbell and add some resistance into your exercise routine:

Strengthen muscles you didn't know you had

Ever wondered how a ballerina can stand on her tiptoes and move her legs so effortlessly? The truth is that there are so many miniscule muscles and fibers that get overlooked during aerobic activity. Strength training offers you a way to strengthen non-bulky muscles by building stronger, thicker fibers that can enhance agility. It's time to work out those little muscles that can do a disproportionately large load of work for you.

For kids, strength training increases muscle endurance and strength. Regular exercise also improves a child's performance in physical activities such as dancing or sports activities, and reduces the chance of injury.

Natural mood enhancer

We already know that cardio releases endorphins to make us happier, but did you know that strength training produces this same benefit? In addition, strength training has been shown to be an anti-depressant. You really have no excuse not to add a little extra resistance to your workout when it can so easily increase your overall standard of happiness.

For kids, the sense of accomplishment in choosing to exercise, and becoming adept at certain techniques, is an effective self-esteem booster. Kids look good, and they feel good.

Reduce the effects of aging

With age comes increased responsibility for body maintenance. Strength training has been proven to reduce arthritis pain by as much as 43%, according to a Tufts University research study. The study also showed that strength training can ease osteoarthritis pain almost as much as most medications. Furthermore, strength training increases balance and strength, reducing the risk of falling, which is the biggest ailment associated with aging. In a New Zealand study of women above the age of 80, the risk of falling was reduced by 40% among women who engaged in strength and balance exercises. Other benefits of strength training as you age include improved glucose control, weight management, stronger bones, better sleep and healthier hearts.

For young people, incorporating strength training into one's daily schedule develops early lifelong habits that promote good health, strong bones, and healthy weight.

The benefits of strength training clearly outweigh the unfounded fears associated with avoiding it. So, the next time you find yourself thinking about skipping resistance training, don't give into stigma and innuendo. When you engage, as a family, in strength exercises, you'll be in awe of what your body is capable of, and your body will reward you every day with a happier state of mind, a better sense of balance and an overall boost of self-confidence.

The post Strength training: It’s a family affair appeared first on FamilyToday.

In a recent article on Healthline, 3.7 million people go to the hospital for heart disease every year, and 12.4 million people visit their physician for heart disease. All while researchers at the American Heart Association spend $135 million on cardiovascular disease and stroke research per year. So why are there so many people worried about their heart? Because heart disease is the number one cause of death worldwide. Experts estimate around 715 thousand Americans experience a heart attack every year. So, knowing the facts, are you ready to take a step back and add some of the best practices to keeping your heart happy living a longer, healthier life?

Don't worry be happy

Life throws us curveballs that send us on an emotional rollercoaster. Sometimes that coaster gives us a natural high while other times it tends to leave us frustrated and stressed. Try to see the positive in those curveballs. Our blood pressure has a direct correlation to overall heart health.

Rosalba Hernandez, a professor of social work at the University of Illinois, found that people with the highest levels of optimism have two times the odds of being in ideal cardiovascular health opposed to those with less of an optimistic outlook. There are many ways to alleviate stress while maintaining a healthy lifestyle. Next time life hands you lemons, take those lemons to the gym, a yoga class, or enjoy a nice glass of lemonade by the beach.

Put down the cigarette

Do you, or someone you love, smoke or use tobacco? Stop the habit now. Tobacco use and smoking are among the most significant risk factors for developing heart disease. The chemicals and carbon monoxide can replace oxygen in your blood resulting in higher blood pressure and heart rate. Keep in mind, merely reducing the amount you smoke is ineffective. Experts agree any amount of smoking is harmful. By putting that cigarette down, you'll put down the risk of heart disease.

A piece of chocolate a day

"¦. A little moderation can sometimes be beneficial. Take some of the health benefits of chocolate, for example. Chocolate is infused with flavonoids, which have antioxidant power. This combats foreign radicals that invade the body and hurt our respiratory system.

All is well for those who sleep well

A healthy lifestyle is more beneficial than we give it credit. We're encouraged to get the perfect amount of sleep, but what is the perfect amount? According to Reuters, a large U.S. study sampled people who usually get less than six hours of sleep. Those people were linked to having high blood pressure, high cholesterol, diabetes, and high rates of obesity. All highly signifying risk for cardiovascular disease. While people who slept longer didn't seem to have any negative health effects, those who get too little sleep were more often less healthy. While sleep is usually dependent on the individual, studies have found that sleeping an average of seven to eight hours kept you healthy, wealthy and wise.

During the month of February, pay close attention to that one special heart - yours. Don't fall victim to the leading cause of death, exercise your heart for a healthier, happier life.

The post How to be heart happy appeared first on FamilyToday.

Omega-3 fatty acids

There are so many ways to introduce these essential fatty acids into your system that will help combat arthritis and alleviate some inflammation. Charles Serhan, Ph.D., director of the Center for Experimental Therapeutics and Reperfusion Injury at Harvard Medical School, found that omega-3s convert into compounds that aid in bringing the inflammatory response in the human body to an end. There is no certainty to how much omega-3 is required, but if you're not keen on adding some fish to your diet, be sure to get some omega-3 fatty acid supplements.

Broccoli

It's time to go a little greener. Several lab studies have found that sulforaphane, a compound in broccoli and other cruciferous vegetables, may block enzymes linked to joint destruction and inhibit inflammation. Be adventurous with this vegetable. Make it a fun kitchen project to find the most delicious ways to cook this green giant of a vegetable.

Spice it up

Seasonings go beyond that extra little flavoring. It's been shown that ginger and turmeric possess anti-inflammatory properties. Experiment a little. You can make turmeric tea as part of your nightly routine.

Strawberries

To round off a few foods to help ease arthritis pain, here is one for that sweet tooth. Not only is this delicious fruit perfect for a summer day, it can help lower blood levels of C-reactive protein (CRP), a signal of inflammation in the body, which is helpful for arthritis pain.

So the next time you find yourself at the grocery store or out to dinner, consider the long-term effects of the foods you consume. Fill your plate or basket with things that can help you overcome chronic pains, like arthritis, that are also delicious. Don't be afraid to try new things, you never know how much it could help you.

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