“If you move better, you will feel better, and if you feel better you can accomplish anything. ”
Improving lung function, or decreasing the rate of decline in lung function, is very important when battling a pulmonary condition.
Respiration is a complex process that delivers us the ability to create energy to move. The respiratory system pulls in oxygen and expels carbon dioxide through a never ending circulatory cycle within the body. The complexity of breathing makes respiratory training unique based on each individual. How people move and how
May is Cystic Fibrosis (CF) Awareness Month and a time for us to reflect on how well we are doing on improving the approaches to fitness for individuals with CF. Just a little over six years ago, the idea of the institute came to be. The integration of a multidisciplinary
Diaphragmatic breathing has shown to decrease heart rate, put us in a better state of mind, and help down regulate our system when we are overwhelmed. However, diaphragmatic breathing can also help us improve core control and overall strength. Just like skeletal muscle, our respiratory
The Key to Increasing Quality of Life Through Respiration Part 1: Posture and Diaphragmatic Breathing
This past weekend I had the opportunity to present at the Cystic Fibrosis Family Con on posture and its implications on respiration. I had a great time talking with some very passionate people in the CF community. One thing we tend not to realize is how much breathing we actually do a day. Our
Our bodies are designed to allow us to do amazing things, and we often forget that the results we see in a mirror, are only the icing on the cake to what is happening internally. Intrinsically our brain is communicating with our muscles and joints through our central and peripheral nervous systems. These
When we respond to something, our reaction is going to be relative to that moment. Leading up to that moment is going to dictate how we are going to react to that moment.
There are many avenues to exercise. You can run, row, lift heavy things off the ground and dance your heart away in a group class. They are all good, if they are done with a relative mind set. A relative mind set allows you to create context to the world at which you want to live and helps define what you
Dan John once told me, “You have attended everything that I have. You know my knowledge just as well as anyone, and you keep showing up.”
Well, why wouldn’t I?
School is back in session and baseball coaches are urgently getting the ball rolling for their fall programs in preparation to get their baseball players ready for the spring season. Anytime coaches start a new program the optimism is high because the clarity that the fall program can bring sets them up
When it comes to training there is so many roads you can take to reach a goal. I have seen hundreds of ads on the best way to shed fat to the muscle building programs that guarantees 10 pounds of muscle in 6 weeks. All these programs are tempting but what needs to be understand is everyone
Intrinsic motivation is something that develops over time. Kids don’t yet have the cognitive abilities to grasp the concept that, “exercising is good for physical and mental health.” The understanding that by “doing something good for your body now, your future self will thank you,” is far too abstract. Kids don’t live for the future, they live for the here and now.
By the time children are in high school and/or go through puberty, those high order thinking cognitive processes begin to develop. However, social obligations and a sense of figuring out one’s own identify often trump the desire to be consistently active for one’s own physical and/or mental health purposes.
Sports certainly help, as they play a role in encouraging healthy competitiveness within oneself and others, as well as promotes team building and social opportunities that child and young adults actively seek out. However, not every kid plays a sport or has the health opportunities to actively participate in one. So, how do we encourage motivating?
There are two types of motivation: intrinsic motivation and extrinsic motivation. Some will say, intrinsic motivation is ideal because it creates long lasting effects on one’s drive and purpose to reach a goal. The definition of intrinsic motivation is, “behavior that is driven by internal rewards.” Extrinsic motivation is the opposite. Extrinsic motivation is defined as, “behavior that is motivated to perform an activity to receive an award or avoid punishment.”
When starting to increase your child’s motivation to exercise, extrinsic motivation is the “easiest” way to go. When young, a child/teen is beginning to develop his/her own sense of motivation and enjoyment from exercising, something that is not going to happen overnight. Fortunately, exercising regularly will naturally contribute to developing intrinsic motivation, as it increases the feel-good happy chemicals in your brain (serotonin, dopamine, endorphins). But, habits do take time, so here are three tips to increase your child’s motivation to exercise!
- Reward System
There are often mixed reactions to implementing a reward system. However, a reward system is not something to frown about when working on establishing a foundation for positive behaviors. Research has shown that children respond better to positive reinforcements than they do to negative reinforcements.
How to begin a behavior reinforcement plan:
- For children ages 7-12: Make a personalized goal tracker with your child. For example, if want your kid to do something physically active 3x a week, create a page with three boxes per week to check off after each workout (e.g., can use stickers, a drawing, a penny, etc.)
- For children 13 and older: they can often keep rack on their own, and independence is key for teenagers and young adults.
- Each workout = 1 point.
- It is up to you to decide how often a reward occurs and what the reward will be.
- Reward types: with your child’s help, create a list of 5 items/things that might be motivating to earn. For example, 30 minutes of a favorite show, a new toy or “surprise box,” staying up later one night a week, choice of a favorite meal for dinner, a new book, etc. The possibilities are endless!
- Each workout = 1 point.
- Social Opportunity
As an adult, performing 15 reps, 4x on one exercise is manageable. Our attention is longer. We enjoy isolation more. We have intrinsic motivation or tangible goals set for ourselves, like losing weight. However, children and young adults are heavily socially dependent with shorter attention spans. Their worlds thrive around social opportunities, So, make physical exercise a social experience. Workout with your child, put on a YouTube video and together and complete 30 minutes. Put on your child’s favorite music on in the background and encourage your child to work out for 20 minutes (set a timer). One time a week (or more) invite a friend or sibling, make it an event that can be done inside or outside, and make it fun.
- Bring back Play
Which brings us to our third tip: Bring back play! Even if you have a teenager or young adult, play is important to developing a positive attitude towards physical exercise. Play can consist of hiking with friends or family, trying a new activity in your community, and generally, reducing the strict structure around exercise that children and young adults often try to escape as they build independence and autonomy. A majority of the time, exercising can consist of structured exercises catered around a specific goal, however, a few times a month it’s important to switch it up and encourage exploring of physical exercise through unstructured (play) opportunities.