This blog is a place where parents and teachers of children 3-7 years of age can find information about topics specific to children in this age group, share ideas and access free resources for home and the classroom.

Rainy Day Exercises for Young Children

Coach Campbell writes about the need for rainy day exercises for young children.Hi, I’m Coach (Ned) Campbell and I don’t just play a coach on “Can Do “Street; I am a coach.  Coach Campbell suggests rainy day exercises for young children

I am a USA Wrestling nationally certified wrestling coach and was named the 2009 Beat the Streets Wrestling High School Coach of the Year.  I also serve as the President of the New York City Public School Wrestling Coaches Association. I graduated from the United States Military Academy at West Point with a degree in American studies and later earned my graduate degree in American history from Brooklyn College.  I teach history at a large public high school in Brooklyn, New York where in addition to coaching the wrestling team I was the Assistant Head Coach of varsity football.

Now as I spend my days with hundreds of young teenagers, I can tell you from personal experience that many incoming freshmen are not physically fit and healthy.  Many come to me having never done anything athletic before in their lives.  So, I cannot stress enough the importance of early childhood exercise and development of good, healthy lifestyle choices at a young age.

One common obstacle to daily exercise is the weather.  When confined to the indoors I suggest “Rainy Day Exercises” as an alternative to just sitting around.  It also helps to have a workout partner which can be a sibling, a friend over on a play-date or even you. Once you get started a daily exercise routine can quickly become a good habit anyone can be proud of!

Rainy Day Exercises

Any number of stretches for flexibility and as a warm-up:

  1. Feet apart, slow stretch and touch the floor with your fingertips…hold it for 10 seconds and no bouncing
  2. Deep knee bend and elbows on inside of knees and hands on feet…slow push out of the elbows to stretch the groin muscles. Again, slow and no bouncing /herky jerky movements.
  3. Trunk twisters with hands on hips.
  4. Circle the arms forwards and backwards, small and big circles.

Exercises:

  1. Leg raises – lie flat on your back, keep legs straight and raise them 6-8 inches off the floor…hold for 10 seconds.
  2. Flutter kicks – lie flat on your back, but straight legs are going up and down like you are doing a backstroke in the pool.
  3. Sit-ups
  4. Push-ups – back straight and on your knees to start until you build up strength. Keep a straight back with no bowing, sagging, etc.
  5. Various exercises with dumbbell weights…and since this is for home use the dumbbells can be homemade from things that might be thrown away…SUCH AS…empty plastic jugs that used to contain iced tea, milk, juices, etc.  Take two identical plastic jugs and fill them equally with water. Seal them tight and they are perfect for weights for bicep curls, overhead presses and shrugs.

Questions?  E-mail me at coachcampbell@candostreet.com

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Facts about Kids and Sports

Safe Kids USA wants you to know the following key facts about kids and sports:

• More than 38 million children and adolescents participate in sports each year in the U.S.
• Nearly three-quarters of U.S. households with school-age children have at least one child who plays organized sports.
• Each year, more than 3.5 million children ages 14 years and under receive medical treatment for sports injuries.
• Approximately two-thirds of all sports-related injuries leading to emergency department visits are for children.
The rate and severity of sports-related injury increases with a child’s age.
• From 2001 through 2009, it is estimated that there were 1,770,000 emergency department visits, 6 percent
of these for traumatic brain injuries, among children ages 14 and under for injuries related to sports or
recreation.
• Approximately one out of five traumatic brain injuries among children are associated with participation in sports and recreational activities.
• More than 90 percent of sports-related concussions occur without the loss of consciousness.
• The most common types of sport-related injuries in children are sprains (mostly ankle), muscle strains, bone or growth plate injuries, repetitive motion injuries, and heat-related illness.
• In 2009, more than 365,000 children ages 14 and under were treated in emergency departments for either football or basketball-related injuries.

 

Kids playing sports

Proven Interventions that Can Protect Your Child when Playing Sports:

• Coaches should be trained in first aid and CPR, and should have a plan for responding to emergencies. Coaches should be well versed in the proper use of equipment and should enforce rules on equipment use.
• Helmets have been shown to reduce the risk of concussion, particularly in sports such as football, skiing and snowboarding.
• Children should have access to and consistently use the appropriate gear necessary for each respective sport.
• Among bicyclists, skateboarders and scooter riders, wrist guards can reduce wrist injuries by up to 87 percent, elbow pads can reduce elbow injuries by 82 percent and knee pads can reduce the number of knee injuries by 32 percent.
• Proper hydration and recognition of heat illness signs and symptoms (such as nausea, dizziness and elevated body temperature) can help reduce the risk of severe sports-related heat illness.
• The American Academy of Pediatrics recommends that children take at least one day off from organized
physical activity each week and at least two to three months off from a particular sport per year to avoid over training or burnout.

 

Go to www.safekids.org for more information on keeping children safe while enjoying sports.

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The Added Benefits of Taking Music Lessons in Childhood

Kids playing music demonstrating the added benefits of taking music lessons in childhood

 Beyond the obvious benefits of learning music, a study looks at the added benefits of taking music lessons in childhood.

The study was published in the  Journal of Neuroscience.  It states that adults who took music lessons as children have a heightened ability to process sounds. They are also better at listening.

Northwestern University researchers looked at 45 adults who had music training in childhood and compared them to those with no musical training during childhood. Those with even a few years of musical training in childhood had enhanced brain responses to complex sounds.

The participants were divided into three groups: those with no musical training, those with one to five years of lessons, and those with six to 11 years. Most in the study had begun music lessons at about age nine.

The study found that those who had music lessons were better at hearing fundamental frequency. This is the lowest frequency in sound and is crucial for speech and music perception. It enables recognition of sounds in complex and noisy hearing settings.

In a university news release, Nina Kraus, a professor of neurobiology, physiology and communication sciences, stated “Musical training as children makes better listeners later in life,” She continued, “Based on what we know about the ways that music helps shape the brain, the study suggests that short-term music lessons may enhance lifelong listening and learning.

Many children take music lessons for a few years, but few continue with formal music instruction beyond middle or high school. We help address a question on every parent’s mind: ‘Will my child benefit if he or she plays music for a short while but then quits training?”

Note: While the research showed an association between musical training and better listening skills, it does not prove a cause-and-effect relationship.

(SOURCE: Northwestern University, news release.

More Information: The American Music Therapy Association: other benefits of music.

 

 

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Fall Prevention at Play, in Sports and in the Home

This post is all about children taking falls and fall prevention at play, in sports and in the home. It comes to us from the Centers for Disease Control (CDC. The numbers of children getting injured as a result of fall related injuries are staggering.  Many falls can be prevented. Fall

We all want to keep our children safe and secure and help them live to their full potential. Knowing how to prevent leading causes of child injury, like falls, is a step toward this goal.

Falls are the leading cause of non-fatal injuries for all children ages 0 to 19. Every day, approximately 8,000 children are treated in U.S. emergency rooms for fall-related injuries. This adds up to almost 2.8 million children each year.

Thankfully, many falls can be prevented, and parents and caregivers can play a key role in protecting children. If children are to be safe, fall prevention at play, in sports and in the home must be a priority.

Fall prevention at play, in school and in the home

 

Key Prevention Tips

Play safely.
Falls on the playground are a common cause of injury. Check to make sure that the surfaces under playground equipment are safe, soft, and consist of appropriate materials (such as wood chips or sand, not dirt or grass). The surface materials should be an appropriate depth and well-maintained.

Home safety.

Use home safety devices, such as guards on windows that are above ground level, stair gates, and guard rails. These devices can help keep a busy, active child from taking a dangerous tumble.

Keep sports safe.
Make sure your child wears protective gear during sports and recreation. For example, when in-line skating, use wrist guards, knee and elbow pads, and a helmet.

Supervision is key.
Supervise young children at all times around fall hazards, such as stairs and playground equipment, whether you’re at home or out to play.

 Read these pages for more comprehensive descriptions of fall prevention at play, in sports and in the home

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Dietary Supplements Are Popular, but are They Safe?

supplementsThe NIH offers a look at dietary supplements including vitamins, minerals, botanicals and more. 

When you reach for that bottle of vitamin C or fish oil pills, you might wonder how well they’ll work and if they’re safe. The first thing to ask yourself is whether you need them in the first place.

More than half of all Americans take one or more dietary supplements daily or on occasion. Supplements are available without a prescription and usually come in pill, powder or liquid form. Common supplements include vitamins, minerals and herbal products, also known as botanicals.

People take these supplements to make sure they get enough essential nutrients and to maintain or improve their health. But not everyone needs to take supplements.

“It’s possible to get all of the nutrients you need by eating a variety of healthy foods, so you don’t have to take one,” says Carol Haggans, a registered dietitian and consultant to NIH. “But dietary supplements can be useful for filling in gaps in your diet.”

Some supplements may have side effects, especially if taken before surgery or with other medicines. Supplements can also cause problems if you have certain health conditions. And the effects of many supplements haven’t been tested in children, pregnant women and other groups. So talk with your health care provider if you’re thinking about taking dietary supplements.

“You should discuss with your doctor what supplements you’re taking so your care can be integrated and managed,” advises Dr. Craig Hopp, an expert in botanicals research at NIH.

Dietary supplements are regulated by the U.S. Food and Drug Administration (FDA) as foods, not as drugs. The label may claim certain health benefits. But unlike medicines, supplements can’t claim to cure, treat or prevent a disease.

“There’s little evidence that any supplement can reverse the course of any chronic disease,” says Hopp. “Don’t take supplements with that expectation.”

Evidence does suggest that some supplements can enhance health in different ways. The most popular nutrient supplements are multivitamins, calcium and vitamins B, C and D. Calcium supports bone health, and vitamin D helps the body absorb calcium. Vitamins C and E are antioxidants—molecules that prevent cell damage and help to maintain health.

Women need iron during pregnancy, and breastfed infants need vitamin D. Folic acid—400 micrograms daily, whether from supplements or fortified food—it is important for all women of childbearing age.

Vitamin B12 keeps nerve and blood cells healthy. “Vitamin B12 mostly comes from meat, fish and dairy foods, so vegans may consider taking a supplement to be sure to get enough of it,” Haggans says.

Research suggests that fish oil can promote heart health. Of the supplements not derived from vitamins and minerals, Hopp says, “Fish oil probably has the most scientific evidence to support its use.”

The health effects of some other common supplements need more study. These include glucosamine (for joint pain) and herbal supplements such as echinacea (immune health) and flaxseed oil (digestion).

Many supplements have mild effects with few risks. But use caution. Vitamin K, for example, will reduce the ability of blood thinners to work. Ginkgo can increase blood thinning. The herb St. John’s wort is sometimes used to ease depression, anxiety or nerve pain, but it can also speed the breakdown of many drugs—such as antidepressants and birth control pills—and make them less effective.

Just because a supplement is promoted as “natural” doesn’t necessarily mean it’s safe. The herbs comfrey and kava, for example, can seriously damage the liver.

“It’s important to know the chemical makeup, how it’s prepared, and how it works in the body—especially for herbs, but also for nutrients,” says Haggans. “Talk to a health care provider for advice on whether you need  supplements in the first place, the dosages and possible interactions with medicine you’re already taking.”

For vitamins and minerals, check the % Daily Value (DV) for each nutrient to make sure you’re not getting too much. “It’s important to consider the DV and upper limit,” says Haggans. Too much of certain supplements can be harmful.

Scientists still have much to learn even about common vitamins. One recent study found unexpected evidence about vitamin E. Earlier research suggested that men who took vitamin E supplements might have a lower risk of developing prostate cancer. “But much to our surprise, a large NIH-funded clinical trial of more than 29,000 men found that taking supplements of vitamin E actually raised—not reduced—their risk of this disease,” says Dr. Paul M. Coates, director of NIH’s Office of Dietary Supplements. That’s why it’s important to conduct clinical studies of supplements to confirm their effects.

Because supplements are regulated as foods, not as drugs, the FDA doesn’t evaluate the quality of supplements or assess their effects on the body. If a product is found to be unsafe after it reaches the market, the FDA can restrict or ban its use.

Manufacturers are also responsible for the product’s purity, and they must accurately list ingredients and their amounts. But there’s no regulatory agency that makes sure that labels match what’s in the bottles. You risk getting less, or sometimes more, of the listed ingredients. All of the ingredients may not even be listed.

A few independent organizations conduct quality tests of supplements and offer seals of approval. This doesn’t guarantee the product works or is safe; it just assures the product was properly made and contains the listed ingredients.

“Products sold nationally in the stores and online where you usually shop should be fine,” Coates says. “According to the FDA, supplement products most likely to be contaminated with pharmaceutical ingredients are herbal remedies promoted for weight loss and for sexual or athletic performance enhancement.”

To make it easy to find reliable information, NIH has fact sheets on dietary supplements at http://ods.od.nih.gov/factsheets/list-all/.  NIH also recently launched an online Dietary Supplement Label Database at www.dsld.nlm.nih.gov. This free database lets you look up the ingredients of thousands of dietary supplements. It includes information from the label on dosage, health claims and cautions.

“Deciding whether to take dietary supplements and which ones to take is a serious matter,” says Coates. “Learn about their potential benefits and any risks they may pose first. Speak to your health care providers about products of interest and decide together what might be best for you to take, if anything, for your overall health.

Safe Use of Supplements

  • Tell all of your health care providers about any dietary supplements you use. Some supplements can interact with medications or affect medical conditions.
  • Read the label instructions for use.
  • “Natural” doesn’t always mean safe. For up-to-date news about the safety of particular supplements, check http://nccam.nih.gov/news/alerts.
  • Too much might be harmful. Don’t take more than the recommended dose.

Source: NIH News in Health

NIH Office of Communications
and Public Liaison
Building 31, Room 5B64
Bethesda, MD 20892-2094
nihnewsinhealth@od.nih.gov
Tel: 301-402-7337

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