Health and Fitness Tips

Read these 52 Health and Fitness Tips tips to make your life smarter, better, faster and wiser. Each tip is approved by our Editors and created by expert writers so great we call them Gurus. LifeTips is the place to go when you need to know about Single Parent tips and hundreds of other topics.

Health and Fitness Tips has been rated 3.3 out of 5 based on 1969 ratings and 3 user reviews.
Why is nutrition important for my children?

Make Nutrition a Priority for Your Children

Preparing and serving nutritional foods to your children reaps many rewards. You will not only be protecting their bodies from illness now, but also in the future.

Why is it important to warm up or cool down after exercise?

Importance of Warm-Ups and Cool-Downs

Many heart attacks happen after people finish a vigorous activity such as running, jogging, tennis, etc., because they do not take the time to warm-up or cool-down properly. Slowly decrease your activity until your heart is at a normal beat. Never quit abruptly when you heart is beating rapidly. Give it time to decrease its rate before stopping an activity. Your heart and circulatory system needs time to adjust to the change in activity.

How can I get my kids to eat their vegetables?

Ummm-It Is So Good

Always have vegetables available for your children to eat and make sure they see you eating and enjoying them too. If they notice you enjoying its taste, they just may decide that they like it too. If they observe you forcing yourself to eat vegetables you don't like but eating them to be healthy, it is unlikely they will want to eat them either. Children are great imitators of their parents and remember you are their role model! Emphasize how good it tastes, not how good it is for their health.

Why should I be concerned about nutrition?

Make Nutrition a Priority

The choice is simple: Spend time on nutrition or spend time being ill and the resulting medical bills. We can derive immediate benefits from practicing good nutrition now-for ourselves as well as our family.

Doesn´t it cost more to buy fresh food and prepare it yourself?

Save Money by Eating Healthy

Let's face it, eating out gets expensive. It may be convenient, but it can ruin your budget quickly, not to mention you and your kids' waistline. You'll save money by bypassing the fast-food convenience stores and preparing nutritional meals for yourself and your family. Plus if you prepare extras, you have leftovers to pack for lunch the next day, saving even more money by brown-bagging it.

How do you learn to rollerblade?

Learning to Rollerblade

You will want to start out slow and work your way up. Don't hit the paved roads and recreational trails until you have conquered your patio or driveway. And I use the term, hit, literally. If you are like many adults who haven't been active physically for several years, it may take some time for you to get your balance on skates, so be prepared. But it is like riding a bicycle, you will eventually learn how to balance and control your speed. Away we go!

How can I get more energy to keep going?

Better Nutrition Enhances Energy

One you begin eating a regular diet of nutritional foods rather than fast-food junk, you should notice an increase in your energy level. High-fat foods and sugars not only add additional weight, but they also tend to sap your energy. The more energetic you feel, the more apt you are to lift those weights, ride that bicycle, or do that aerobics workout, all of which will keep you on the road to better physical fitness and health.

How do I start bicycling?

Bicycling for Beginners

To reap the benefits from bicycling, you should bicycle for at least 30 minutes three times a week. Beginners should start out with 10-20 minutes. If you cycle 20 minutes one day, try doing 30 minutes the next day, then back to 20 minutes the following day so you do not overdo it.

Should I exercise when I am stressed out?

Work Off Stress

The next time you feel stressed out, forget the chocolate bar or ice cream and hit the fitness trail instead. Work that frustration and/or anger right out of your system. Then you will be better able to deal with the corresponding situation that caused it. Not to mention the improvement in your body and health by getting rid of that negative emotion. Studies have proven that stress weakens the body's immune system, so get rid of that stress and keep your body pumped up and ready to fight against viruses and diseases.

What can I serve my family to drink besides kool-aid and soda?

Tea for Your Health

If you and your kids are avid soda drinkers, try switching to brewed iced tea for some of your meals. Recent scientific studies have revealed that brewed tea has antioxidants that can help prevent cancer. It is not only much cheaper than canned beverages and soda, it can actually be good for you. Forget the instant kind. Brewed tea tastes much better. It can be easily brewed in your coffee maker if you are not a coffee drinker, or even prepared with some boiling water in a small saucepan.

Can my eating habits affect my health?

Cut Health Care Costs with Proper Nutrition

A recent study by the American Journal of Clinical Nutrition reported that educated, middle-class, white women are leading the pack in the malnutrition of today's youth and paving the way for an alarming increase in health care needs and costs. It is time to reverse this trend and return to preparing and eating the wholesome foods that are at the bottom of the food pyramid, not the junk at the top. Providing proper nutrition for your children is part of your responsibility, and is just as important as ensuring their safety and providing shelter.

Can I serve breakfast foods for an evening meal?

Hearty Breakfast for Supper

Who says bacon and eggs is only for breakfast? Try preparing some of the more hearty breakfast items for your evening meal such as omelets and other egg dishes. If your mornings are too rushed to cook and breakfast consists of cereal or a breakfast bar, you and your kids will welcome the chance to get some “real breakfast foods,” even if it is in the evening.

How do I get started with fitness?

Keeping Fit – Getting Started

After making a decision to become more active physically, be sure not to try doing too much too soon or you will burn out and quit. Try one new activity at a time to get yourself, and your body used to the routine. You may need to start out by taking the kids on a long walk. Once you have gotten into the habit of one extra activity, try adding another one. As your children see you getting more involved, they will be motivated to join you, or you can join them in their activities. Yes, you can ride a bicycle, ice skate, play volleyball, or learn to roller blade. It's not just for kids. So get off the couch, vegetating time is over.

Is sleep important for me too?

Adults Need Sleep

Parents are among the most sleep-deprived people in America due to the ever-increasing demands on their time. Even small deviations from the standard 8 hours of sleep can significantly impair your performance for several days. Lack of sleep affects your memory, learning, coordination, mood, concentration skills, and ability to tolerate stress. Make sure you are getting your 8 hours a night. It is important for you and your family.

Is it okay to force my kids to eat their vegetables?

No Force Feeding

Never force your children to eat their vegetables. When children are forced to do something it automatically sets a resistance within them and you have lost the battle before you even start. They may eat it, but they will probably throw it up later. If not, they will certainly avoid that food in the future when they can.

Why is it important that I take care of myself?

Your Health and Well-Being Is Important

Tip from Shellee Darnell in article entitled Single Parents Raise Good Kids Too! “It is critical for your children's well being for you to take care of yourself. There are times when you feel like you need a break. Ask other single parents to trade babysitting or hire a mother's helper. Pay special attention to diet, exercise, stress management, and getting a good night's sleep. . . . Take a walk, read a book call a friend, take a nap. . . . A stressed out parent results in stressed out kids.”

Why is nutrition my responsibility?

Healthy Kids Is Your Responsibility

Single parents have an enormous job and sometimes it can be overwhelming. But don't sacrifice your children's health for convenience. Providing proper nutrition for your children is part of the your responsibility, and is just as important as ensuring their safety and providing shelter. The nutrition children receive while growing up affects their health when they become adults. Consider their healthy today and don't cheat on their futures. You want them healthy and strong so they can take care of you when your body starts falling apart!

Should we eat less junk food?

Reduce the Junk

Dr. Kant reports in the American Journal of Clinical Nutrition that “Numerous studies show a diet low in fats and sweets and high in fiber, fruits and vegetables can improve overall health and reduce the risk of several chronic and life-threatening illnesses, including obesity, heart disease, and cancer.” In other words, we need to cut way back on the junk food being consumed daily by Americans.

Does how my kids eat now affect their health later on?

Better Nutrition Leads to Healthier Lives Now and in the Future

When children learn to make healthy choices, they are learning important principles that will guide them throughout their life. They can easily bypass many of the illnesses and diseases prevalent today that have been brought about by poor eating habits. Take a stand against the deterioration of the health of our children. Practice good nutrition and eating habits on a regular basis.

Why is regular exercise so important?

Exercise the Miracle Cure

Exercise should be done on a regular basis to reap its many benefits. It helps our build strong hearts, and helps control weight. It is vital to strengthen and build up muscles. It is a great stress reliever. And a recent Nurses Health Study suggests that women who exercise on a regular basis have a 20 percent less chance of developing breast cancer.

What can I do to improve my health?

Socialize for Your Health

A study conducted by the Centers for Disease Control revealed that the more socially active a person was, the more likely he/she was to exercise, eat more fruits and vegetables, and have regular physical exams. So get out and socialize, just make sure it is a healthy activity such as bicycling, swimming, or even bowling, not just pigging out at the local buffet or pizza parlor! Keep in touch with others. It helps keep us accountable to our bodies and each other.

What are some nutritious snacks?

Nutritious Snacks

Once or twice a month, make some Rice Krispy treats for dessert, or pick up some frozen yogurt at the store. Include one (not a dozen) Hershey kisses in their lunchbox (and please do not eat the rest yourself!), or buy cereal bars such as Nutri-Grain bars or other nutritious granola bars (Caution, not all granola bars are healthy choices so read the labels!). And low-fat microwave popcorn sure beats a bag of potato chips when watching TV and you have a bad case of the munchies. You will reap healthier kids, and your waistline should be much smaller.

How can I keep my kids from constantly eating junk food?

Keep Junk Food Out of the House

If you don't want your kids to be junk-food junkies, then keep junk food out of the house. Provide other nutritious snacks and they won't miss it. It may be okay to buy a bag of chips or pick up a few cookies at the bakery from time to time (no more than once a month or so), just don't make it a regular habit. There are nutritious snacks that are quick, convenient, and more important, will satisfy that craving for junk food.

How can I encourage good eating habits?

Set a Good Example

If you want your kids to eat healthy, you need to set a good example by eating healthy yourself. Children tend to imitate their parents, so make sure they see you eating and enjoying healthy foods. As a toddler, my daughter was constantly wanting a bite of my salad. Since a lettuce salad is not something you generally eat with your fingers, it was not part of the food I put on her plate. She naturally assumed it was something I liked, and therefore decided she would like it too. Take advantage of the tendency humans have to want to do what they are not supposed to do. If they think it is a special treat, they will want it.

Should I teach my children cooking skills? Boys too?

Teach Your Kids to Cook

Get your kids involved with food preparation early, adding additional responsibilities as they mature. By the time they are teenagers they should be able to prepare an entire meal by themselves. These skills will be much appreciated by their future spouses and college roommates! This applies to boys as well as girls. In this day and age with many women in the workforce, the cooking duties are equally shared by husbands and wives. Teach them early how to do their part.

How does smoking affect my health?

Smoking and Depression

Medical researchers have speculated that nicotine or other smoking byproducts can have a depressive effect on the central nervous system. Other researchers have linked teen smoking with suicide in teens and depression in adults. It is unclear whether tobacco use is a cause or a result of depression.

How does my social life affect my health?

Social Activities Can Affect Your Health

The Center for Disease Control conducted a study to examine the relationship between the level of people's social activity against such behaviors as diet, exercise, smoking, regular physical exams, etc., that affect the risk for heat disease. Interestingly enough, those persons who had limited social activity were less likely to participate in physical activities, and were less likely to maintain proper eating habits or have regular medical exams. Our social interactions with other people correlates with how well we interact with our health. Get out and socialize and you will soon adopt a healthier lifestyle.

How can I help my kids not to become overweight?

Better Nutrition Helps Kids Avoid the Battle of the Bulge

When children learn healthy eating habits at a young age, it will stay with them the rest of their lives. And if they learn the habits well enough, they may never have to fight the battle of the bulge so many American adults must fight. People who are overweight as children tend to remain overweight throughout their lives. If you love your kids, give them the ammunition they need to live healthier lives.

Is bicycling a good exercise for physical fitness?

Bicycling for Health

Once you get used to bicycling again, try to increase the time spent biking to at least 30 minutes 3-4 times a week, slowly increasing your time until you are bicycling 45-60 minutes at a time. This will increase your fitness level tremendously. Be sure to ride slow for about 5 minutes for a warm-up, slowly increasing your speed. Remember to do a cool down at the end of the ride again by slowing decreasing your speed. You need to give your heart and circulatory system time to adjust to the change in activity. And don't forget to wear a helmet!

Why all the hoopla over eating junk food?

Americans Eat Too Much Junk Food

The American Journal of Clinical Nutrition reported a recent study that reveals Americans get over one-fourth of their daily calories from junk foods which includes fats, oils, and sugars. The highest consumers of these products were Caucasian women under 65 with 12 years of education and higher income levels. No wonder our children have poor eating habits. Regardless of your weight, junk foods are not good for your body.

Will better nutrition impact my kids´ health?

Better Nutrition Means Better Health

When children begin eat a regular diet of nutritious foods rather than junk, you should notice a decrease in the number of sick days. There should also be a decrease in trips to the doctor and resulting medical bills. And of course, less sick kids and less trips to the doctor also mean less time you have to take off from work to care for them. Save that money on medical bills and use it to reward you and the kids for a job well done.

How can I get my kids to eat fruit?

Fruit Kids Will Eat

Many kids don't eat fruit because it is too much work to peel it or cut it up. So try cutting-up some apples, pears, bananas, or oranges for ready-to-eat snacks. To keep the fruit from turning brown, pour lemon juice over them. Place the snacks in a covered container or plastic bag the night before and it will be ready for them when they get home from school. No more spoiling their supper with junk food that doesn't satisfy their bellies or help build strong bodies.

Is bicycling a good exercise?

Pedal Power

Bicycling works all the major muscle groups, is aerobic, increases stamina and endurance, builds strength, is low-impact, and adaptable in intensity. It is suitable for young children, teens, adults, the challenged, the entry-level exerciser, as well as the strong and experienced exerciser. It is also economical if you ride your bike to where you are going instead of driving your car. With all of this going for it, what are you waiting for? Get going!

Why is health and fitness important?

Importance of Keeping Fit

It is important to maintain your health and keep fit as you are responsible not only for yourself but for your family. Children learn by example, so set a healthy lifestyle example for them by staying active. This is a great way to spend quality time with your children. Go hiking, bicycling, swimming, etc. Or you can help them practice for that little league team tryout and big game. The older we get the more sedentary we tend to become. We need to reverse that trend and become more active if we want to live long, healthy lives.

Is in-line skating only for kids?

In-line Skating is for You Too

In-line skating and rollerblading are great exercise activities for kids as well as adults. They are fun and the latest sporting craze to hit America. These activities burn more than 300 calories per hour and gives a good workout to many major muscle groups.

Is rollerblading safe?

Safe Rollerblading

When rollerblading, make sure you and your kids wear appropriate helmets and padding to protect the head, elbows, and knees from the occasional mishaps that inevitably happen. It is better to look like a dork than suffer the consequences of painful scrapes and injuries, not to mention the dangers of head injuries that can shorten your life.

Does my attitude affect my health?

Be an Optimist

Is your glass half-empty or half-full? If you say half-empty, your personality is defined as pessimistic. If you say half-full, then you are considered an optimist. Mayo Clinic studies indicate that the more optimistic a person is, the greater the life expectancy. Pessimism was found to be a risk factor for early death along with high cholesterol. So change those pessimistic attitudes for optimistic ones. Not only will you be happier, but it can also increase your life expectancy.

How can I save money when all the kids eat are fast foods?

Fast Foods Homestyle

If your kids are fast-food addicts, try making your own fast foods. Homemade pizza is easy to make at home and by draining the grease from the meat, you can make it much healthier than what you buy. You can try making a vegetarian pizza, or reduce the amount of shredded cheese used. And one jar of pizza sauce is usually enough for 2 pizzas, so you will have one to freeze for later use. Try freezing it in a pizza pan, unbaked, and then thaw and let bake and it will not have that leftover taste. Breaded chicken patties and nuggets are easy to make and bake. And seasoned baked potato wedges taste great.

How can I get my kids to exercise instead of spending so much time wat

Try In-Line Skating or Rollerblading

In-line skating is a popular new sport for American kids. If you can get your kids off the couch, get them hooked on in-line skating and they can start skating their way to health. Many cities today have paved recreational/biking trails so your kids won't have to be out on the roads, which is not a safe place to skate unless it is a dead-end street with very little, slow-moving traffic. Once they get the hangof it, they can teach you!

How can I get fit indoors without it costing a lot of money?

Keeping Fit Indoors

If the weather does not permit outdoor activities, you can stay active indoors. Join an indoor gym and shoot some hoops with your son, walk/run/jog the track, or work out on the equipment. If this is not within your budget, get some inexpensive hand weights and do some strength training exercises at home or pop a fitness tape in the VCR and get moving, whether it is low-impact step aerobics or the latest Tae Bo workout. You can pick up some great workout equipment for practically nothing at garage and yard sales. No excuses, no regrets.

How can nutrition boost self-esteem?

Better Nutrition Boosts Self-Esteem

When you are practicing good nutrition, not only are you enhancing your physical appearance, but you also begin to feel better about yourself. When you have shed a few pounds and begin to see yourself as looking more attractive, you feel better about yourself, thereby boosting your self-esteem. And we can all use a better self image. If we feel unattractive, it will show in our attitude and demeanor.

Is it healthier to eat at home?

Home Cooking Can Protect Your Health

Forget about spending your weekend waiting in restaurant lines or drive-thrus. Home cooking is generally better for your health. A recent study revealed that people who frequently ate at restaurants tended to have more body fat than people who ate out only occasionally. People who ate out frequently also tended to consume more fat and calories compared to those who limited their intake of restaurant food.

Why is smoking bad for me or my teen?

Smoking and Depression

Medical researchers have speculated that nicotine or other smoking byproducts can have a depressive effect on the central nervous system. Other researchers have linked teen smoking with suicide in teens and depression in adults. It is unclear whether tobacco use is a cause or a result of depression.

How can I spend less time cooking?

Meals from the Freezer

Prepare dishes ahead of time and store in zip-top bags in the freezer. If you make a casserole, make twice as much as needed and freeze the additional portion.

Can exercise help get rid of the stress and tension in my body?

Great Stress Reliever

Exercise! One of the best stress relievers around is simply doing some type of physical activity, the more strenuous the better. Try running, power walking, aerobics, bicycling, rollerblading, in-line skating, etc. Vigorous aerobic-type exercise helps you to think more clearly and reduces your stress levels, not to mention the benefits to your body and overall health.

Will it help them eat better if they help prepare the meal?

Let Your Kids Help Prepare Meals

There is something about being a part of an activity that creates a connection to the finished product. Let them help wash the fresh broccoli and chop it for the salad or casserole, or peel potatoes with a potato peeler (not a knife to avoid injuries). They will be more inclined to tasting it than they would if it were just simply put on their plate and they were told to eat it.

Why do kids need to help plan meals?

Let Your Kids Help Plan Meals

One good way to encourage your child to try different foods is to get them involved in preparing a meal. Find a cookbook full of appetizing pictures of prepared foods and let them select a meal to help prepare. They will be more inclined to try different foods than they would if it were suddenly set before them.

Will better nutrition affect weight?

Better Nutrition Means Healthier and Slimmer Bodies

Many singles consider their body as part of his/her physical attractiveness to the opposite sex. Therefore, a healthy weight and slimmer body will increase your perceived physical attractiveness. Of course you can't base a relationship upon physical attributes, but it can help get someone's attention.

Does exercise affect my health?

Exercise to Good Health

It is estimated that 1 in 8 women living in the United States will be diagnosed with breast cancer sometime in their lifetime. Exercise could be an important tool to use in prevention. Plan to exercise at least 3-4 times a week for at least 30 minutes at a time to derive the benefits. It can be nothing more than a brisk walk on your lunch hour or after work to relieve the stress of the day. Just get going. Your future may depend upon it.

How can I encourage my kids to eat vegetables?

Encourage Healthy Eating

Children can learn to like eating vegetables if done properly. Encourage them to try a few bites of vegetables, but don't fill their plates full of it. Make it smell and look appetizing, designing it in fun shapes if applicable. Pretend you are enjoying eating that broccoli (even if you are not) and maybe they will accept it when they see it in a casserole or vegetable dish.

What do I do with leftovers that are not enough for another meal?

Freezer Lunches

When you have leftovers that are not enough to serve everyone for another meal, put in a small container or zip-lock bag and put it in the freezer. When you need something to pack for your lunch, you can quickly grab something out of the freezer and pack it in an insulated lunch tote. If there is a microwave available at work, just zap it for a minute or so in the microwave, and you have a hot meal instead of a cold bologna sandwich! Don't forget to include a fork or spoon. Chili, soups, and casseroles are great for this.

How can I encourage my children to eat healthy?

After School Snacks

In these days of fast-food mania, it is easy to forego nutrition for convenience. Find ways to add healthy foods into your diets. For after-school snacks, make sure there are plenty of already washed, cut-up veggies and fruits. Prepackaged baby carrots are just the right size. Add some fat-free ranch dressing (already poured into a dipping container for them) along with some celery sticks, cherry tomatoes, broccoli, or whatever your kids will eat. If it is ready for them to eat, they are likely to chow down on that than on something that takes time to fix. After all, fun anxiously awaits them after a hard day at school.

Not finding the advice and tips you need on this Single Parent Tip Site? Request a Tip Now!

Guru Spotlight
Tammi Reynolds