Let’s get those flu shots! Not just adults, kids too !

MedlinePlus, a service of the U.S. National Library of Medicine, National Institutes of Health reports that even healthy children can die from the flu in as little as three days after they get symptoms. The original research report, which points to the importance of getting kids flu shots, was published online on October 28^th in Pediatrics.

The U.S. Centers for Disease Control and Prevention reported that between 2004 and 2012, flu complications killed 830 children in the United States, many of whom were otherwise healthy.

“We found these influenza-related deaths can occur in children with and without medical conditions and in children of all ages, and that very few of these children have been vaccinated,” said lead author Dr. Karen Wong, a CDC medical epidemiologist.

“Parents don’t realize that flu can be fatal,” said Dr. Marcelo Laufer, a pediatric infectious diseases specialist at Miami Children’s Hospital.

Because flu can progress so quickly, prevention is really the best strategy, Wong said. “And that’s why we recommend every child 6 months or older get vaccinated every year,” she said.

Because an infant under 6 months of age can’t be given flu vaccine, Wong said it is vital that pregnant women get a flu shot to help protect their newborn, and that everyone likely to be near the baby also be vaccinated so they can’t pass flu to the infant.

Wong said children who get the flu need to be watched carefully. She recommends getting in touch with the child’s doctor when symptoms start.

Parents should take their child to the doctor or emergency department if they’re sicker than what one would expect with a common cold, he said.

“Parents should realize that influenza is much more than sniffles,” Laufer added. “A kid with influenza is a kid who is very sick, is a kid who is lethargic, has decreased appetite, is not drinking as much and not urinating as much in addition to other flu symptoms,” he said.

Flu causes an estimated 54,000 to 430,000 hospitalizations and 3,000 to 49,000 deaths each year in the United States, with infection rates highest among children, according to the CDC.

SOURCES: Karen Wong, M.D., M.P.H., medical epidemiologist, U.S. Centers for Disease Control and Prevention; Marcelo Laufer, M.D., pediatric infectious diseases specialist, Miami Children’s Hospital; November 2013, Pediatrics

As a coach, sometimes I have to educate new members of the team who are hesitant to lift weights as part of their strength training. They are afraid that lifting weights will stunt their growth or make them so horribly muscle-bound that they will lose flexibility.

Both concerns are unfounded and simply not true. Research strongly suggests that resistance training for youth is beneficial, and that most children who stick with a well-supervised weight lifting program can safely increase their strength.[1]

Now, one major obstacle to a consistent strength training program is access to weights. None of my athletes have a weight set at home, and few can afford the monthly fees public gyms charge.

The solution to this problem is to teach them how to create their own resistance weight training sets at home using readily available and safe household items. For example:

• Make an inexpensive kettle bell (similar to a dumbbell) using a plastic milk or juice jug.

Use water to fill a clean plastic 1/2 gallon jug (be sure to use a jug with a handle). One cup of water weighs approximately 1/2 pound: so, for example, a two-pound weight would need 4 cups (1 quart) of water in the jug.

• Use canned goods that fit in your hands as simple hand weights. Most canned vegetables come in 8 – 16 ounce sizes.

That’s it.  You have all that you need to start training.

Some good beginner exercises

Before you begin lifting any weights, be sure to stretch and warm up properly first.

Also, when lifting weights for the first time, most beginners tend to hold their breath. You should always remember to breathe while lifting, so that you have enough oxygen to perform the activity. When supervising exercising children, MAKE SURE the child inhales while lifting the weight, and exhales while returning to “rest” position.

Bicep curls: With the weight in the hand, PALMS UP, stand with feet shoulder width apart, back straight, and head up.  Slowly bring the weight up to your chest, making sure to keep the elbow still.  Slowly lower the weight until your arm is straight again.

Forearm curls: Same as the bicep curl above, except that the PALMS are DOWN.  Curling the weight with the palms facing downward moves the focus away from the bicep and to the forearm.

Both curls can be performed one arm at a time, or by alternating each arm, but you will need one weight in each hand if you choose to alternate.

Shoulder raises (shrugs): Hold one weight in each hand, hang your arms comfortably at your sides, and assume the same stance as for curling.  Keeping your head up, pull your shoulders up and try to touch your ears with them….you won’t be able to, of course, but imagining that you can allows you to maintain proper technique and posture. Hold your shoulders up for two seconds, and then lower the weights back to the starting position.

There are many, many more exercises you and your child can do together with these easy homemade weights, but for now let’s keep it simple, safe, and,  most importantly, FUN!  So keep the repetitions to a low number:  do no more than 3 sets of 10 repetitions for each exercise.   Doing this 3 times a week will make a difference.

Some important strength training guidelines for children

7 and under: Introduce the child to basic exercises using little or no resistance.  The intent is to develop in the child the idea of a training session and to teach proper exercise.

8 to 10 years old: You can gradually increase the number of exercises while maintaining a focus on proper technique for all exercises.  It is important to not let the child develop any bad lifting  habits such as rocking or jerking the weights, which may result in a muscle strain.[2]

Remember, lifting weights can be a lifelong activity beneficial to strength, flexibility, good posture and strong self esteem.  Developing good habits and techniques at a young age is a great way to start a lifetime of healthy habits.

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

[1] “Resistance Training for Youth,” by Dr. Carla B. Sottovia, 7 October 2008

http://www.dotfit.com/shop/article.aspx?atid=160

[2] Rick Philbin, MED, ATC, CSCS, National Board Member, Diabetes, Exercise & Sports Association
National Presenter, Children with Diabetes, Northeast Regional Manager, Animas Corporation, November 2004

http://www.childrenwithdiabetes.com/sports/weighttraining.htm

Dear Readers,

The children’s blog, that went up on Sept 21st, is about storytelling. 

Storytelling has almost become a lost art for many children. Yet, encouraging children to tell stories is the natural first step to transitioning them to writing stories. Simply put, good writing content comes from good storytelling. Coupled with good grammar, punctuation, and spelling a child can be a confident writer who enjoys, rather than dreads,  the writing process.

During the next few children’s blogs, the “Can Do” kids will be introduced to the art of oral and written storytelling by Storyteller Bill Wood, who began telling stories, writing stories, and putting on plays as a young boy. Now a senior, long involved in community theater, he is once again writing for children and producing children’s theater.

In the blog on the 26th, children will review a familiar children’s story that’s a bit on the scary side . They will see that the story can be made less scary, even funny, and still carry a learning lesson.

From time to time, I would like to use the children’s blog to continue encouraging children to practice storytelling.

As grandmas and grandpas,  moms and dads, aunts and uncles, teachers and coaches of young children, you all  have stories you can share.  I am inviting all who are reading this blog  to send me a story you have written,  or that was told to you as a young child, and now you tell to your children .

Once a month, we will pick a story for publication on the children’s site. Full credit will be given to the author of the story. Please send your story to me, jeanc@candostreet.com.

Let’s make writing interesting and fun by sharing our gift of storytelling! Let’s start sharing our stories!

All the best,

Jean

This post is about the long-lasting effects of childhood obesity.

The first of two reports is from MedlinePlus,  a service of the U.S. Library of Medicine NIH National Institutes of Health. The second report is from HealthDay News, which recently was posted on Womenshealth.gov., Dept of Health and Human Services.

MedlinePlus Report: As reported by Dr. Cindy Haines of HealthDay TV on Childhood Obesity and Adult Hypertension

The following information from HHS.gov/Health Care provides an overview of the coverage and services available to women now, and beginning in 2014 under the Affordable Care Act.

Applicable Now Under the Affordable Care Act

• 26.9 million women with private health insurance gained expanded preventive services with no cost-sharing in 2011 and 2012, including mammograms, cervical cancer screenings, prenatal care, flu and pneumonia shots, and regular well-baby and well-child visits.
• As of August 1, 2012 many health plans now cover additional preventive services with no cost-sharing, including well-woman visits, screening for gestational diabetes, domestic violence screening, breastfeeding supplies and contraceptive services.
• 24.7 million women enrolled in Medicare received preventive services without cost-sharing in 2011, including an annual wellness visit, a personalized prevention plan, mammograms, and bone mass measurement for women at risk of osteoporosis.
• 1.1 million women between ages 19 and 25 who would have been uninsured have coverage under their parent’s employer-sponsored or individually purchased health insurance plan.
• More than 2 million women enrolled in Medicare saved $1.2 billion in 2011 due to improvements in prescription drug coverage.
• Major federal investments in care innovations such as community health teams are improving the management of chronic diseases, which are prevalent among women.

 Applicable in 2014 and Thereafter Under the Affordable Care Act

• An estimated 8.7 million American women currently purchasing individual insurance will gain coverage for maternity services.
• Insurance companies in the individual and small group markets will no longer be permitted to charge higher rates due to gender or health status.
• 18.6 million uninsured women will have new opportunities for coverage through the Health Insurance Marketplace.
• State Medicaid programs will be able to offer more opportunities to women who need personal assistance or long-term care and wish to stay at home and in the community, rather than enter a nursing home.

Last Updated: July 30, 2013