A family that plays together can get a good workout together. Exercise is important, but it should also be fun. If you are looking for a way to do this as a family, try martial arts.

When many people think of martial arts, they imagine the show, “The Ultimate Fighter”, or a scene from an old Bruce Lee movie. That is television and only a small representation of the sport.

Martial arts are an activity that involves the entire body and the mind. It originated on the Asian continent. There are many different styles of martial arts for you and your family to choose from.

When you see someone in a classroom performing moves it may seem difficult, but no one starts at the top. No matter what your age, there are classes for adults and children. Some classes include all age groups and are only separated by the ranking for which you are training.

Martial arts have many benefits for the entire family. Here are a few:

* Discipline – In order to perform the moves correctly, you learn to master your body. While it is important to take things slow, with practice and a positive attitude there is nothing that you cannot do.

* Cardiovascular fitness – Martial arts require balance and concentration throughout the moves. This is important for sparring matches and competition situations. All of the choreographed movement raises your heart rate. Using various breathing techniques at different points during the moves promotes more efficient oxygen usage.

* Strength training – Using free weights and machines is not the only way to build muscle. Holding poses, performing kicks and punches also build stronger muscle fibers. With each movement the muscles maintain a level of control through tension.

* Respect – As a student of the dojo, you are subject to the teacher (sensei). You learn to practice with others and respect your teammates. A teacher also teaches you to find respect within yourself in order to find confidence to try harder and succeed.

* Teamwork – When families work together in a martial arts class, they learn how to interact in a different way. In the beginning you are all on the same playing field. To learn and grow, you have to depend on each other for help.

Martial arts provide benefits both for physical health and for mental and personal growth. Even children can learn respect and discipline that translates over into how they carry themselves around your home.

Each member of the family gains a new-found confidence in themself as a result of pushing to succeed in the martial arts class. This is in addition to getting a good workout each time you attend class.

Martial arts are a great workout for the entire family. While you get a chance to do something important together, the valuable skills that are learned will help you all communicate better and stand stronger as a family unit.

Martial arts are a wonderful way to get your children interested in exercise and also teach them some valuable life skills. Now the question becomes which martial art style to choose for your child.

Martial arts are a combination of moves that promote body discipline, mental focus and also self-control. This is important in dangerous situations. It is not just for self-defense, but also body awareness to help you avoid such situations in the first place.

A person of any age can try martial arts. When this is begun as a child, they grow up training and learning the skills of discipline, respect, communication and confidence that will enhance their entire life. Most martial arts schools will allow you to sit and watch as many classes as you want to help your child get used to what they will experience in a real class.

You can ask a teacher there for a brief interview. Have a list of questions that you want to ask already prepared. Here are a few examples:

* How old does my child have to be to train?
* Do you teach children to defend themselves?
* How large are the classes?
* Is their individual training for more help?
* What types of tactics do you teach with your style of martial arts?
* Will you teach discipline?

Making the Choice

With most martial arts schools, the children have to be old enough to understand and follow directions. Teachers of smaller children already know that they will spend most of their time keeping the kids entertained. They are trained to help them get rid of nervous energy and also teach them something about martial arts in the process.

If your child is having problems with discipline or self-control, martial arts can help with that. They will learn to listen to the teacher and also the consequences of not listening. In time, control is learned.

Many martial arts schools encourage parental involvement. This gives the child a chance to share their frustrations and also their triumphs with someone familiar with the sport. Both parent and child can work together to reach new heights in the sport.

Styles of Martial Arts

Here is a brief list of some of the martial arts styles from which you can choose. All might not be available in your area:

* Judo – Consists of throwing techniques. You use your opponent’s body weight against them.

* Jujitsu – This is a more wrestling-type of martial art. You will spend time on the ground rolling around.

* Karate (shotokan, shorin ryu) – Involves a lot of hand techniques and stances.

* Karate (goju ryu) – You learn kicks, punches and stances to ward off attacks from opponents.

* Taekwondo – Involves lots of kicking and blocking.

* Tai chi – Soft style of martial arts that involves breathing and fluid movements. Most often done by seniors and for fitness.

* Mixed martial arts – Combines many styles of fighting.

Martial arts have many styles and components. All can teach your child to master their body, focus their mind and learn self-respect. While you are learning fighting techniques, the first thing to learn is how to walk away from a fight that doesn’t need to happen. Use the styles above to help you determine a good place for your child to begin.

Pilates is a popular type of exercise that promotes flexibility, strong muscles, balance and synergy within the body systems. It works well for adults so why not for children.

Children go through many stages in their young lives. Because their bodies are constantly changing, there is the issue of body image. For example, some children may carry more baby fat than other children.

Any differences can make a child feel isolated from their peers. Even the slightest thing that is seen as an imperfection can become a point of ridicule in and out of the classroom. No one wants their child to experience that.

Obesity is a big concern among children. The advancements in technology have led to a sedentary lifestyle that promotes overeating and lack of activity. Pilates is a way to get your child back into an active lifestyle, but without the pressure that can accompany certain sports activities.

Pilates was developed by Joseph Pilates. His techniques emphasize balance throughout the body, not from high impact aerobics or weight training, but through fluid movements that bring about the same results.

Pilates offers a gentle approach to reshaping your body. Anyone of any size can gradually get back into exercise by using this exercise system. The movements are unique in that they use frames, mats and rings along with your own body weight to teach you core strength, how to lengthen muscles and how to reshape your body.

Children and Pilates

For a child, this is important. Even an obese child can find confidence when they perform Pilates movements. At the beginning, the poses and positions may pose a challenge, but through practice with a good instructor, they can progress little by little with each class.

One advantage that this exercise has is that it is non-impact. Many sports that children engage in to lose weight or gain a healthier body can lead to joint problems, broken bones and other injuries. There is no chance of that with Pilates. Each movement is performed slowly so the muscles can learn to stretch and adapt over time.

Children have youth on their side. Their muscles are more pliable than when they get older. This aids in learning the moves in less time.

Is your child awkward in gym class or having trouble with coordination? Through carefully constructed movements, the core of the body (abs and the back) is brought into proper alignment under the body. The spine straightens and posture improves. When the core is strong, it is easier to balance on one foot, pull yourself up a rope and perform complex movements during sports.

As the body changes, so will your child’s confidence. If they can perform an exercise that another in the class cannot, they can become a teacher to them because of what they have learned. In a class full of other children, the process of achieving a stronger body image can be fun and energetic.

Does your child need a bit more self-esteem? Consider enrolling them in a Pilates class for children.

Family time is an important time. With school, work and other commitments, that time together can easily slip away. Bring it back with some outdoor adventures designed just for your family.

Statistics show that families that spend time together help to lower the risk for certain behaviors in the children. For example, families who eat at least one meal together foster a closeness that can keep children from risky behaviors like drinking, smoking and risqué sexual encounters. When you leave that door open, children are likely to walk through it and communicate more with each other and with their parents.

When time seems tight through the week, you can plan family times for the weekend. Revolve your time together around something active so that everyone reaps the benefits of a more active lifestyle. Here are some ideas for you to soak up the sun and fresh air and achieve togetherness:

* Bicycling – Get the family together and explore some trails around town. Many parks have bicycling trails that range from paved and easy, to extreme and off-road. Before heading out, test tires, helmets and also put on safety gear to protect everyone during the ride. A park trail can offer more scenery than staying in the neighborhood.

* Canoeing – Treat them to a day on the river with a canoe ride. Some parks with a lake offer paddle boats or canoes with oars for people to enjoy the water. Teach children safety on the water, as well as how to paddle a boat without a motor. This also gives the family time to talk and interact away from home, school and other everyday activities.

* Hiking – It’s like taking an evening walk but with a twist. Again, parks have hiking trails that are clearly marked. This makes it a safe, but still thrilling adventure. Outfit yourselves with the proper shoes and supplies (including a first aid kit). Hiking can involve climbing so try to keep the children in the middle of the pack, especially if they are just learning to hike.

* Yard work – No one thinks about tidying up the yard as an adventure, but it certainly can be. In the time of the change of the seasons, there is always a lot to do. Grass needs to be mowed; flowers and shrubs are to be planted; a garden can be established. A garden gives children that feeling of “roughing it” like when people had no other choice but to live off the land. Give each child a specific duty such as tilling, hoeing, planting, weeding or watering. This type of activity can be just as physical as hiking or bicycling.

If you are ready to have an outdoor adventure with the family, the above are some ideas to get you started.

Exercise is important to everyone’s daily life.  Kids are normally energetic, but in this day and age many kids like to stay inside. Entice them back outdoors with some backyard fun for the entire family that is also a good form of exercise.

Benefits of Exercise

Everyone can reap the benefits of exercise. At least thirty minutes of activity each day can help you maintain a healthy weight or embark on a weight-loss plan. For children, it can be the difference between sedentary habits and a more active lifestyle.

Exercise keeps the body working in tip-top shape. It can help increase endurance and flexibility. Internally, it helps the heart and lungs to move blood and oxygen more efficiently.

Ideas for Backyard Fun

Here are some ideas that you can use to get the children outdoors:

* Basketball game – This can be a friendly game of one on one, or a skills game like H-O-R-S-E or P-I-G. Each child can take turns showing where they can make the best shots. You can also play in teams with the parents against the children.

* Obstacle course – Who says that backyard can’t become a place to test your skills and prowess? Create an obstacle course to test your children’s skills and agility. It doesn’t have to be really hard, but make it fun and challenging for the children.

* Old-fashioned games – Sometimes the best games are not the newest but the tried and true favorites. Introduce your children to a game of freeze tag, Mother May I, Simon Says and HHHide and Seek. These games involve cleverness, running and a lot of laughter. All are good for the body.

* Skill games – These can include the three-legged race, tossing an egg, and the potato sack race. You usually see these games played at the fair. They can be fun for family gatherings.

* Team sports – If you don’t have a basketball hoop, you can play other team sports that require little or no equipment. One is soccer. Use large cardboard boxes as goals. Or, if you have a bed sheet that you no longer use, string it between two trees to act as a goal. What about volleyball? It is also a team sport that results in fun and fitness. That volleyball net can double as a badminton net as well.

Do you have a backyard that is begging to be used? If you do, get the entire family moving, especially the children. Use the above ideas as a starting point to come up with your own list of backyard exercises that also double as fun times for the children.

When winter has passed, we shed our heavier clothing and welcome the warmer weather of spring. It’s like being reborn. As the new season begins afresh, you and your body can do the same.

The term “spring cleaning” doesn’t just pertain to housework. Spring cleaning allows you to open your windows and let the fragrance of blooming trees and flowers enter your home.

Now that your house is getting a makeover to welcome the sun and lighter weather, your body and mind can benefit from a shedding of sorts. Here are some tips to help you cultivate new routines:

* Get moving. During winter, most of us slow down in our level of activity.  When springs returns, we should get outdoors and resume fun exercises. They can help you shed unwanted pounds and also gain a new level of physical fitness.

* Change your eating habits. In winter, we usually eat heavier foods such as hot soups, stews and other comfort foods. When the weather becomes warmer, you should shed those heavy foods in favor of lighter fare: salads, sandwiches, cold cereal and the like. You don’t want to weigh your body down any longer.

* Experiment with food. Visit your local farmer’s market. Sample the fresh produce that they have. There is nothing sweeter than the natural taste of blueberries, strawberries, peaches or pears that are in season. Give yourself the gift of natural flavor with fresh food choices.

* Join a group. It can be tough trying to motivate yourself to get back into exercise. With the help of others who are also doing the same thing, it can be a bit of a better transition. Also, you can meet the challenge of others in the group to better your performance.

* Find a new hobby. Your mind can have been hibernating throughout the winter. Clear away the cobwebs with a bit of brain-challenging work. A new hobby can create new neural pathways in the brain and enhance your memory and focus. Take up painting, writing, reading or another hobby that interests you.

* Work on self. Remember your New Year’s resolutions and read them again. Create a plan to make the changes that you want in your life. Start off slowly and let the momentum of success spur you on to new goals.

The body and the mind are connected more closely than you think. Often when spring comes, they need to be refreshed and stimulated as well. The above are some ways to clean out the body and mind.

Twelve Tips to Keep Fit for Less Money

Keeping in shape is essential for not only looking good, but also feeling good. Best of all, it doesn’t have to cost a lot. Here are some top tips for staying fit even without an expensive gym membership, fancy equipment or expensive diet foods and vitamins.

Try the Y

The local YMCA will have inexpensive gym memberships for people of all ages. Ask for student or senior rates or other discounts that may be applicable.  Buddy up with a friend as well. Membership will often come with free guest passes that can be used throughout the year.

Always Make a Shopping List, and Check it Twice

Healthy eating is an essential part of overall health and fitness, but the temptations of the junk food teeming in every aisle may be more than many people can bear. Create a master list of absolute essentials and if possible, arrange the list according to the aisle in the local store. It will cut down on the danger of browsing or wandering into an area full of unhealthy snacks.

When waiting at the checkout, check the list again, weeding out any naughty items with empty calories that somehow crept their way into the cart. This is a must for shoppers with children.

Never Shop When Hungry

Everything looks delicious to a hungry person, so the danger of overspending at the supermarket triples. So does the danger of picking up unhealthy snacks. Between the list strategy and eating before going shopping, people can trim the cost of their eating habits in terms of both cash and calories.

Try to Eat a Rainbow

Fruits and vegetables are high in nutrients and low in fat. They are also high in water and help people feel more full, causing them to eat less. Head to the local farmer’s market or vegetable wholesaler and get the best bargains on fresh fruit and vegetables in a range of colors. If buying in bulk, plan meals around the fresh produce, such as dessert, jam or homemade sorbet for fruits, soups and stews for vegetables.

Plan Meals to Make the Most of the Ingredients

Plan out a week’s worth of menus to be sure to use up all fresh produce and any leftovers from each meal. For example, the leftovers of a whole roast chicken cooked on Sunday can also be turned into sandwiches, chicken salad, for soup, tacos or stew.

Start Every Meal with Soup and Salad

Homemade soup and salad with a non-creamy dressing are great ways to get vitamins and nutrients and fill up on inexpensive foods at the same time.

Make Dessert at Home

Avoid all packaged cakes, cookies and muffins, which can be high in fat, transfats and salt as well as artificial flavorings, colorings and preservatives. With so many great recipes available for free online and flour so cheap, get back to basics and bake at home.   Then set aside a small portion to enjoy that day and the next and store the rest in the freezer. Take out and thaw on the day needed to enjoy ultra-fresh baked goods any time.

Kick the Bottled Water Habit

Bottled water costs money and creates plastic mountains in landfills everywhere.  An inexpensive filter on the sink tap or a jug with a water filter costs pennies and helps protect the environment.  Get a sturdy reusable water container without the dangerous chemical BPA in it and take it everywhere for smart savings.

Kick the Latte Habit

For people who are spending a ton on coffee from the local corner hangout, the bad news is they are spending more than just $5 a drink. They’re also expending their daily calorie, carbohydrate and fat allowance. Invest instead in a good cappuccino machine or even a disc-based coffee machine and non-fat creamers in a variety of flavors. It will save money, calories and also coffee, since there is little danger of making a whole pot and leaving it to sit and then throwing it away.

Use the Local Library for Books and DVDS

Use the local library for keep fit ideas. Only buy the books or workout DVDS certain to be favorites for a long time to come. A membership to Netflix can also help break up the monotony of work out routines and allow people to try before they buy.

Walk or Cycle Every Day

Walk as much as possible to save money and burn calories. Walk to the store instead of taking the car or bus. It will save money on gas or transportation costs too.A bicycle is a great way to stay fit and lose weight. It can also help save money on travel.

Check Out Local Listings for Fitness Bargains and Freebies

Check the local newspaper or Craig’s List for items people no longer use or want. There are great bargains to be hand on often little-used fitness equipment.

(This article was originally published at Suite 101:  Twelve Tips to Keep Fit for Less Money)

One way to keep the urinary bladder in place is by strengthening the muscles of the pelvic floor.

The pelvis is the area between your two hip bones. The two sides of the pelvis are fused together at a point called the symphysis pubis. This area houses the pelvic organs: your bladder and female reproductive organs, as well as your rectum.

The muscles that firmly hold these organs in place can be challenged when you get pregnant. Everything is stretched, including them. They become weak. After childbirth, if the muscles are not actively strengthened, it can lead to issues as a woman ages.

With age also comes menopause. The lack of hormones can lead to vaginal dryness, and also further weakening of these muscles. As a result, the bladder can bulge downward, causing problems for the urinary system and the rectum. Simply coughing can cause urinary incontinence.

When these openings fall in on each other, there are other repercussions. For one, you may have a less than satisfying sexual experience as a result. Your uterus could prolapse as well. The shifting of the structures in the pelvis can lead to abdominal and/or back pain.

Exercises to Strengthen Pelvic Floor Muscles

One way to prevent this from happening or to rectify weak pelvic floor muscles is to exercise them.

First, learn to identify the muscles in this area. You can do this in the privacy of your own bedroom or bathroom. Lie on the bed or the floor and place a finger or two in your vagina. Squeeze hard. If you can feel the muscles tightening around your fingers, then you are using your pelvic muscles.

The same goes for your rectum and anus. If you are squeezing and feel it in that area, then you are also using other pelvic muscles. Resist the urge to squeeze your stomach muscles. If you are feeling it in your abdominals, you don’t have the right area.

One of the best exercises for strength here is Kegel exercises. Women are told to perform these during pregnancy to help with the delivery. Continuing to perform them can help to tighten the pelvic muscles. If this is your first time, it can take about 8-12 weeks to see results.

How to Perform Kegel Exercises

Empty your bladder. Sit on a chair or lie down. Squeeze your pelvic floor muscles and hold for 5 to 10 seconds. Relax for the same amount of time and squeeze again. Repeat 10 times, three times a day.

As you perfect your technique, you can perform them at your desk, in the car and while standing at the stove. You will find easier ways to incorporate them into your daily routine.

To prevent your bladder from collapsing and leading to infections and discomfort, try Kegel exercises to strengthen pelvic floor muscles.

During winter, we all can get a little complacent as most of nature is hibernating. Here are some tips to keep your family healthy when the next season begins.

Spring is the time of new life. Trees and flowers bloom and the grass becomes green again. The weather gets warmer as nature awakens from a long wintry sleep. Think of your body. It is awakening, too.

In the spirit of the time of year, it is time to get moving. The body may be a bit stiff from winter, but you can get going as soon as the weather improves.

* Get moving – Exercise is more fun together than done alone. Take a daily trip to the park for a refreshing walk. Do you have bikes? Don those protective helmets and hit a trail in your town or city.

* Take a class – Gyms will be ramping up as many people come out to sculpt a new body for the summer. Find a class that you like: aerobics, kickboxing, step aerobics, spinning, kettlebell workouts or weight training. In a class setting, you get camaraderie and helpful instruction.

* Eat light – As the weather gets warmer, you don’t want to be bogged down with heavy foods. Soups and stews were okay for winter, but now you can eat more colorful fare like fresh fruit, veggies you can carry to snack on, and salads. Add lean meat to your salad or peanut butter to an apple or stalk of celery for added protein.

* Learn to de-stress – The body may need a push to release its pent-up energy. Having a massage can get the blood flowing and unblock the flow of energy throughout your body. Don’t go only for the full body massage; try a facial or foot massage as well. Kids will enjoy this type of pampering, too.

* Play – All movement doesn’t need to be structured. After dinner, throw the ball around in the backyard. Spend a Saturday morning playing volleyball or kickball. Play is not only good for your muscles, but also your mind. Sharing a laugh with the family stimulates the release of endorphins, which heighten mood and makes for beautiful memories.

* Get some vitamin D – This is the sun vitamin. Many of us don’t get outside because we are too busy. This is also the techie generation that spends a lot of time indoors. Make time each day to get your family outside to soak up some vitamin D the old-fashioned way. Vitamin D helps the body to absorb calcium, which is important for strong bones.

Besides shedding those heavy winter clothes, shed a few pounds with the family and get healthy this spring.

Carrying a baby can stretch your body out of shape. It is important to gain weight with a pregnancy, but some of us gain more than we should. You want to get your body back in shape, but are you ready for that now?

Pregnancy can be stressful. It is hard on your body to carry another living being. While your muscles may be stretched and your frame carrying extra weight, the time to move on may not be right now.

What is the one thing you think about after the healthy delivery of your baby? It probably concerns when you can get back to exercising and losing the weight added during the pregnancy. However, before you do anything, get clearance from your doctor.

For a vaginal delivery, the first postpartum visit is at about six weeks. At this time your doctor will examine you and ask you how you are doing. If all goes well, he may clear you for exercise.

For a Caesarean delivery, you may have to wait longer. At your six-week postpartum visit, the doctor will examine you and see that your incision is healing properly as it may not be totally healed by then. He may restrict your lifting and exercise for several more weeks afterwards.

Once you are cleared, follow his instructions. Often, light walking or about fifteen minutes of exercise each day is good. There are several postpartum exercise videos on the market that you can try. Some local gyms or YMCAs offer postpartum classes so you are working out with other women in your same condition.

If you exercised throughout your pregnancy, your muscles will be in better shape than someone who did not. Your body may bounce back more easily. Still, restricting exercise to walking will help you ease back into a more challenging workout like the one you performed before you were pregnant.

Take it easy. Moving back into your old routine slowly is good in many ways. One, your body has time to adjust to the new movements. Two, you can help to speed your own recovery. Exercise increases circulation and cuts down on blood clots or the possibility of them.

Try some non-jarring exercises. Swimming and water aerobics works the entire body including those abs, without putting pressure on the joints.

Listen to your body. If you feel tired one day and don’t want to walk, then take a day off. Your body will let you know when it is strong enough for a more consistent workout.

Contraindications for postpartum exercise include:

* Pain
* Bloody discharge
* Fever
* Aching in joints
* Wound dehiscence (opening up)

You can lose those pregnancy pounds, but it takes time. Your body may not be ready right after delivery. Even if you’ve had a healthy pregnancy, take it slow in the beginning until you are ready for more.