Recommendations for Under 30’s – Children through to Adults

Children from eight years through to adolescents, teenagers and adults up to 30 years of age are the main focus of this report. A comprehensive study using a wide cross section of people in these age groups has amassed a huge amount of high quality and beneficial information to  help develop the following recommendations.

 

Would you like a long healthy life, then you must make a lifetime commitment to exercise and physical activity:-

 

• In terms of bone health, weight-bearing activities such as basketball, volleyball and gymnastics are more effective than weight-supported activities such as swimming and cycling.

 

• Perform  activities that will increase muscle strength, such as running, hopping, or skipping games.

 

• Intense daily activity is more effective than prolonged activity carried out infrequently.

 

• Select activities that use all your muscle groups like gymnastics.

 

• If confined to bed  perform short weight bearing movements.

 

• Your diet must be balanced and rich in calcium (milk is a good source) and protein to help promote normal growth and puberty as well as regular menses for girls.

 

Your peak bone mass is normally reached in your early 20’s. This is when your bones have achieved their full strength and maximum density. Your bone density remains stable during adulthood. Vitamin D and protein are critical for bone
development, recent studies have shown that in laying down the bone foundation that will serve for a lifetime, exercise is just as important.

 

Low impact or “non-weight bearing” exercises, such as cycling or swimming will not have the same ‘loading’ effect on bones, but are nevertheless excellent for overall health, and improved muscle strength.

 

Additional training exercises

Stretching, Isometric and belt exercises should also be performed at home twice weekly for 25 minutes. It is not necessary to enroll in an expensive gymnasium for exercising. Any movement you perform with your body is exercise, whether performed around the home, office or work place.

Running and brisk walking are also exercises. Go for long walks either alone or with a friend. While talking, the pace of walking becomes slow; but the body gets exercised for a longer duration which is equally beneficial.

Another simple exercise is swimming, if one knows how to swim and a few strokes in the community swimming pool is a good idea. At least three times a week, will help to build muscles and removes stress.

 

Four Exercising Steps For Under30’s

There are many exercises ranging from aerobics to various fitness workouts. It is up to the individual to choose what he or she finds most beneficial.

 

Team Exercises

Exercising can include sports like tennis, basketball, gymnastics, lawn tennis or simply, cheer-leading. You need to exercise for at least twenty minutes for it to be beneficial plus it must make you sweat and increase your heart rate .A good exercise work out will involve stretching, warming up, conditioning and cooling.

 

Stretching Exercises

The stretching exercises prepare the body against strain and sprains so all your exercises must begin with stretching for a minimum of five minutes. It helps your body muscles to relax and loosen up and conditions them to handle stress without injury.

 

Warm up Exercises

When your warm up exercises are performed, blood is pumped into the muscles which helps make them more flexible and supple to perform the exercises.

 

Conditioning Exercises

Conditioning is the workout wherein the cardiovascular muscles are exercised. The conditioning workouts help in burning out excess fat and keep the body fit. It also helps in controlling appetite and stabilizes the body weight. Some of the examples of conditioning exercises include power yoga, aerobics, brisk walking, bicycling and swimming.

 

Generation Y – Living the Good Life

 

Born in the mid-1980′s and later, Generation Y professionals are in their 20s and are just entering the workforce. With numbers estimated as high as 70 million, Generation Y (also known as the Millennials) is the fastest growing segment of
today’s workforce. As firms compete for available talent, employers cannot ignore the needs, desires and attitudes of this vast generation.

 

Below are a few common traits that define Generation Y.

 

Tech-Savvy: Generation Y grew up with technology and rely on it to perform their jobs better. Armed with BlackBerrys, laptops, cellphones and other gadgets, Generation Y is plugged-in 24 hours a day, 7 days a week. This generation prefers to communicate through e-mail and text messaging rather than face-to-face contact and prefers webinars and online technology to raditional lecture-based presentations.

 

Family-Centric: The fast-track has lost much of its appeal for eneration Y who is willing to trade high pay for fewer hours, flexible chedules and a better work/life balance. While older generations may view this ttitude as narcissistic or lacking commitment, discipline and drive, eneration Y professionals have a different vision of workplace expectations nd prioritize family over work.

 

Achievement-Oriented: Nurtured and pampered by parents who did not want o make the mistakes of the previous generation, Generation Y is confident, mbitious and achievement-oriented. They have high expectations of their mployers, seek out new challenges and are not afraid to question authority. Generation Y wants meaningful work and a solid learning curve.

 

Team-Oriented: As children, Generation Y participated in team sports, play groups and other group activities. They value teamwork and seek the input and affirmation of others. Part of a no-person-left-behind generation, Generation Y is loyal, committed and wants to be included and involved.

 

Attention-Craving: Generation Y craves attention in the forms of feedback and guidance. They appreciate being kept in the loop and seek frequent praise and reassurance. Generation Y may benefit greatly from mentors who can help guide and develop their young careers.

 

Carolyn’s Story – From Beefcake to Cheesecake

 

They say I was a beautiful baby, and I even won a baby competition as “the most beautiful baby girl” in my age group.

I was always a large girl and by the time I was 10 years old was quite obese. At school I was teased quite a bit, didn’t have many friends and also didn’t join in playground activities. I did little exercise, sat and watched TV most afternoons after school and had a big appetite.

When I was 17 I weighed 12 stone. I wasn’t a tall girl so my weight was extremely obvious and could have caused major health problems later in life. I had left school but was unable to procure a job so my life consisted of fast food and aimless days.

 I had to attend my cousin’s wedding with my family and felt extremely uncomfortable as I mingled with others of my age and saw their vibrancy.

 A cousin I hadn’t seen for many years came to talk to me and passed a remark about my size which horrified me and I started to cry. My cousin turned out to be my friend and comforted me and decided there and then that she was going to help me lose weight and get fit and healthy.

My cousin was a member of a nearby gym and did not take no for an answer from me so I found myself attending the gym three times a week. In the first week I was assessed by the trainers and an exercise routine and eating plan was formulated for me.

 I found it difficult in the first few weeks but did persist and gradually became stronger in my endeavours to exercise correctly at the gym and home, and in relation to eating the correct foods.

My mum had been worried for many years about my obesity but wasn’t able to confront me because I would get extremely upset. Therefore when my cousin came on the scene mum saw it as a wonderful lifestyle change for me.

 My weight loss was steady but slow and it took more than 8 months for me to lose 20 lb but as I lost the weight, I also gained muscle through exercising and my strength increased considerably over that period of time.

 I eventually lost 2.1/2 stone and have maintained a weight of 9.1/2 stone for the past 8 years. I am now an extremely fit and healthy 25 year old and have gained an immense amount of confidence, have met many new friends and have also managed to gain a wonderful job in an advertising office.

 I have vowed I will never go back to being obese and unhealthy and I believe my knowledge will be helpful for my intended children as I do not want my children to go through what I went through as a child. My partner, Phil, is in the health and fitness industry – guess where I met him! We both aim to help and advise people with weight and health problems. Its true, I really did go from beefcake to cheesecake!

I found Fitness and Health Ideas a few months ago and am amazed at the amount of information and the precise exercise workouts that have been included in this website. Even though I am a fit and healthy young adult, I still need motivation and being able to access all the information here is fantastic. Good on you Fitness and Health Ideas, I wish I had found you in my teens.

 

 Carolyn spoke from her heart when she wrote the above story but you should see her now – she looks fantastic – and the last thing she said to me was “It’s never too late to start”.

 

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Remember, it is never too late to start. You’re never too old to exercise! If you’ve never exercised before, or it’s been a while, start with light walking and other gentle activities. fitnessandhealthideas.com provides the latest fitness and health exercises for you, whatever your fitness level