Physical activity plays a very important role in the fitness of all ages, including early childhood.
We learn that regular exercise gives children stronger bones, joints, and muscle strength; makes them more flexible; and gives them more energy.
Since I have a family with athletes, I have learned that regular exercise is very important and that children benefit from a young age. A child aged 6-17 needs at least one hour of exercise a day. Make it easy for your child and make it easy by providing positive motivation and suggestions along with encouragement.
I’ve learned that most of our children’s physical activities should be aerobic activities, like walking, running, or anything that speeds up and makes their heart beat faster. Cardiovascular training strengthens the heart muscles.
Let’s start with some fun, entertaining exercises for kids:
1. Bicycling – Bicycling is a great workout for your thighs, ankles and heart … (make sure you wear a helmet)
2. Jump rope – is a very popular event that improves blood circulation.
3. Running – is a full body workout that also burns a lot of energy and requires more effort and strength.
4. Jogging – a consistently slower pace with slightly less energy and less stress than running.
5. Pushups – great for building arm strength, chest, hips and legs.
6. Forward lunges – improves balance and strength of the hips, legs, knees and joints.
7. Stretching – After talking to my son and grandson, I learned that stretching is very important before any physical activity.
8. Squats – a type of stretch to relax muscles throughout the body and also to lose weight.
9. Overhead stretching – to strengthen your muscles and perform better, especially a great arm workout.
10. Splits – stretch the thigh and pelvic muscles…. This exercise takes a lot of work and practice to perfect a perfect split.
11. Side Leg Raises – to tone your inner thighs, legs, and hips.
Movement requires commitment and dedication from a young age and we as parents should lead by example. Also give them advice on what is good for them in terms of food and avoid sweets, sodas, and so-called junk foods. We all need to take care of our bodies from a young age in order for it to function efficiently. Like with a car, if you don’t care about it or change the oil and use the correct gasoline, etc., it will cause you problems and eventually it will stop running.
Now that the Olympics in Japan begin, it is time for your child to watch the various events and see what great dedication and hard work can lead to. (Who knows … maybe one day a gold, silver or bronze metal.). Tell your kids that becoming the best at everything is a hard and difficult path, but if you don’t try, you will never find out.
See you next month!
5 1/2 cups cake batter, divided
1 cake board 15 × 15, covered or large plate
1 16-ounce container of white frosting, divided
orange and blue liquid or pasty food colors
1 miniature chocolate sandwich biscuit
Preheat the oven to 350. Grease and flour 2 quart ovenproof bowl and an 8-inch round cake pan. Pour 3 1/2 cups cake batter into the prepared bowl; Pour 2 cups of cake batter into the cake pan. Bake cakes in the bowl for 55-60 minutes and bake in the pan for 20-25 minutes or until the wooden skewer comes out clean when inserted in the middle. Cool for 15-20 minutes. Loosen edges; Turn out onto the grid and let cool down completely. Cut off the flat side of the bowl cake and the top of the round cake. Cut the round cake into a crescent shape to form a hat brim. Save the remaining cake for other uses. Place the edge piece on the prepared cake board. Place the bowl cake next to the rim cake to form a baseball cap and secure the pieces with a small amount of frosting. Color 1/3 cup icing blue. Color the remaining icing orange. Cap rim and cap shell with orange icing. Place blue frosting in a small resealable grocery bag. Cut the tip off one corner of the bag and splash blue lines on the cap. Open sandwich biscuit; Place half of the biscuit on top of the hat with the filling side down.
Tip: Food colors are available in liquid and paste form. Liquid colors are easily available. Paste colors that are sold in specialty stores come in a variety of colors and work well with foods that do not mix well with liquid. Both types give an intense color and should initially be used sparingly in small quantities.
BBQ CHICKEN WITH SPECIAL WRAPS
8 chicken tenders, about 1 pound
1/2 teaspoon paprika or cumin
8 slices of bacon
1/2 cup barbecue sauce
Preheat the grill. Line the grill pan with foil; save the pan for later. Place the chicken tenders on a large plate; Sprinkle the chicken with peppers. Wrap each chicken tender in a spiral around the chicken with a slice of bacon; place them on the grill pan. Wash your hands with soap and water. Grill the chicken for 4 minutes; Using tongs, turn the chicken over. Fry for 2 minutes. With hot gloves on, take the pan out of the oven. Brush the chicken with half of the barbecue sauce. Grill for 2 minutes. Take the pan out of the oven. Turn the chicken over. Brush with the rest of the barbecue sauce. Grill for 2 more minutes or until the chicken is no longer pink inside. Serve warm.
CRISP PEPPERMINT SWEET ICE CREAM
1 1/4 cups of water
1 14-ounce can of sweetened condensed milk, not condensed milk
2 cups of light ice
1/2 cup crushed peppermints
1 tablespoon of vanilla extract
Combine the ingredients in an ice cream freezer; follow the manufacturer’s instructions. Garnish with crushed peppermints if you like.
Kiki Angelos is a food columnist for Parkersburg News and Sentinel.
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