開學健康小貼士

Raising children can be demanding on your lifestyle – here are 4 ways for you and your family to restore vitality as the children are back to school.

• Weight training

  強壯骨骼

  骨質疏鬆症是指骨骼隨着年齡的增長而變得脆弱。力量訓練有助於預防骨質疏鬆症或防止其惡化。運動能激發形成骨骼的細胞發揮作用。臀部、脊柱和手腕是最容易受到骨質疏鬆症影響的部位，而力量訓練對這些部位的益處最大。

  減少脂肪

  舉重可以幫助減輕體重。力量訓練可以消除體內脂肪，幫助燃燒更多卡路里。保持肌肉健康還有助於防止在進行散步或跑步等有氧運動時受傷。

  保持平衡

  隨着年齡的增長，腿部力量會逐漸減弱，而力量不足會導致跌倒和骨折。伸腿、卷腿、壓腿和步行等運動可以令下半身更加強壯，提高平衡能力。

  
  負重訓練既安全又容易上手，保持一種習慣是激勵小孩效仿的好方法！

• Uneven 10k steps

  每天在不平坦的地形上行走一萬步，對身心健康有一系列好處。例如可幫助健康減肥、改善關節健康、提高情緒和大腦功能，並有助於身體恢復。此外，步行還是一種低強度的運動，大多數人都可以進行。記住要多走動！

• Protein and greens

  A healthy diet is essential for good health and nutrition. It protects you against many chronic noncommunicable diseases, such as heart disease, diabetes and cancer. Eating a variety of foods and consuming less salt, sugars and saturated and industrially-produced trans-fats, are essential for healthy diet.

  Protein is an important part of a healthy diet. Proteins are made up of chemical ‘building blocks’ called amino acids, which our bodies use to build and repair muscles and bones and to make hormones and enzymes. They can also be used as an energy source.

  Leafy green vegetables contain high levels of fiber, iron, magnesium, potassium, folate, and calcium, are rich in vitamins A, C, E and K, and have very little sodium, cholesterol, and carbohydrates.

  Moving forward, plan your meals ahead and include quality protein and dark green vegetables into the family diet.

• Interact as a family, do things together

  Social connection can lower anxiety and depression, help us regulate our emotions, lead to higher self-esteem and empathy, and in result improve our immune systems. By neglecting our need to connect, we put our health at risk. The reality is that we’re living in a time of true disconnection.

  Healthy interactions with other people promote your brain’s release of the chemicals oxytocin, dopamine, serotonin, and endorphins. These brain chemicals help control your social behavior and support your overall health and well-being, making family interactions naturally rewarding. Try a family hike or activities where everyone gets involved, make sure to have a great time!