Does Playing Sports Help Improve Grades?

Young girl heading a soccer ball outside. Photo Credit Barry Austin/Photodisc/Getty Images

Frequently noted benefits of kids' involvement in sports and physical education include improved fitness and lower risk of obesity. Although not mentioned as often, research increasingly points to academic benefits for kids who have some regular physical activity. Additionally, it's important to note that this advantage is not limited to kids taking part in organized, competitive sports.

Improved Concentration

Howell Wechsler, director of the Division of Adolescent and School Health for the Centers for Disease Control, reviewed 50 studies that examined the effect of school-based physical activity on academic performance and discovered that half of the studies showed positive associations and virtually none of the research demonstrated any negative impact. Multiple studies demonstrated that even relatively short spans of physical activity helped increase the duration and intensity of concentration following such activities, including those in which the students never left the classroom.

Fitness and Test Scores

A study by James Pivarnik and colleagues at the American College of Sports Medicine discovered that middle-school students who performed best on fitness tests -- gauging aerobic capacity, strength, endurance and body composition -- also performed better academically. The study, which included 317 students, showed that the fittest kids scored nearly 30 percent higher on standardized tests than the least-fit group. Moreover, the less-fit students received grades in their core subjects that were 13 percent to 20 percent lower than their fitter classmates.

Demands of Sports

Writing on the website Oregon Live.com, Wendy Owen observes that students who play on sports teams learn leadership skills, responsibility, discipline and time management skills that carry over into the classroom. She quotes high school football player Zack Hickman, who points out that his sport requires to him to use his head and demands that he's always learning from his experiences on the field -- feeding expectations and habits in school.

Maintaining Eligibility

For some students, sports can provide motivation for improved academic performance. Tom Welter, executive director of the Oregon School Activities Association, concedes that not all athletes are natural students; however, the grade requirements to stay eligible and play the sport they love drives them to overcome obstacles in the classroom and improve performance, establishing a work ethic that can serve them well for as long as they remain in an academic setting.

www.livestrong.com

Calories Burned in a 30-Minute Strength Exercise Session

Men and women in a strength training class at the gym. Photo Credit Purestock/Purestock/Getty Images

Strength training, or resistance training, includes lifting free weights, using weight machines, working with resistance bands and performing body-weight exercises. Although this type of exercise doesn't burn many calories, it keeps your muscles and bones strong and can increase your metabolism, which means you burn more calories throughout the day. A total-body strength-training workout at least twice a week is vital for maintaining overall health.

Calories Burned

Most strength-training workouts burn only a modest amount of calories compared to aerobic activities. Half an hour of moderate weightlifting burns 112 calories if you weigh 155 pounds and 133 calories if you're 185 pounds, according to the Harvard Medical School. Vigorous weightlifting burns 223 calories for a 155-pound person and 266 calories for a 185-pound person. Half an hour of body-weight exercises like pushups and pullups burn 167 calories if you weigh 155 pounds and 200 calories if you weigh 185 pounds. Perform these at a more vigorous intensity and you can burn 298 calories at 155 pounds and 355 calories at 185 pounds.

Heavier Weights

Lifting weights just 5 to 10 percent heavier than the ones you currently use may help you burn 500 to 600 more calories per strength training session. Heavier weights with which you can perform only 6 to 8 repetitions are a better option than light weights with which you can perform 12 to 15 repetitions. Using heavier weights boosts your metabolism more post-workout than using light weights.

Compound Exercises

Compound exercises, which involve multiple joints, burn more calories than isolation exercises involving just one joint, such as biceps curls. Compound exercise options include pushups, pullups, barbell squats, lunges, bench presses, military presses and deadlifts. Ideally, aim to involve as many muscles as you can in each exercise. For example, you might perform a body-weight squat with a bicep curl.

Circuit Training

A circuit-training routine that combines strength training and cardiovascular exercise can increase your calorie-burning rate. This type of circuit training involves alternating between strength training and cardiovascular exercise with no rest between each exercise. You might do strengthening for one minute then cardio for one minute. Or complete a circuit of five or six strength-training exercises, do high-intensity cardio for one to five minutes, then repeat the strength-training circuit. Always start your workout with a cardiovascular warm-up of at least five minutes.

www.livestrong.com

Glute Exercises That Fix Tight Hip Flexors

Woman doing lunges Photo Credit Ben Blankenburg/iStock/Getty Images

Your glutes are the muscles located in your butt and hips, and your main glute muscle -- the gluteus maximus -- is the strongest muscle in the body. This is the muscle that allows you to straighten your leg at the hip when you walk, run or climb, and also when you get up from a sitting position. Your hip flexors assist your glutes in allowing you to bend your body in half at the hip and trunk, and so by performing glute exercises, you can stretch your hip flexors, removing any tightness you may be feeling after a long day at the office.

Feeling a Little Up and Down

The lunge and the squat are easy to perform exercises that you can do using your own body weight and balance. The lunge requires you to step forward and bend down with one leg while keeping your back straight. The squat also requires you to bend down, but this time, you bend your knees and lower your body straight down instead of forward and down.

Lowering Yourself to Success

The single leg squat and the split squat are a couple of squat variations that offer a slightly more challenging way to stretch out your hip flexors. For the single leg squat, you hold one foot straight out in front of you while squatting down, toes pointed. The split squat is essentially a lunge performed with your legs spread apart, one in front of you and one behind.

A Big Step Up

You can use a bench to assist you with your glute exercises. A single leg split squat can be performed with one leg resting on a bench behind you while you bend your opposite leg at the knee and lower your body. A step or small platform can be used to perform a step-up, while the bench can be used once again to perform a more challenging lateral step-up; stepping up onto the bench and then stepping down from the bench, in a side-to-side movement.

Resistance is Not Futile

A set of dumbbell weights or a barbell can be used to make your lunges and squats more difficult. There are also specific weight-bearing exercises such as the barbell deadlift to consider. Gym equipment such as a lever and a sled can also be used to perform many glute exercises that will work your hip flexors through hip extension movements. Cable machines are another good way to introduce resistance to your basic lunge and squat exercises.

www.livestrong.com

Yoga Exercises for the Hips & Butt

Students practice yoga poses that target hips and gluts. Photo Credit Motoyuki Kobayashi/Photodisc/Getty Images

Overview

The largest muscle groups in the human body are located in the lower torso, including the gluteal or buttock muscles and the powerful muscles in hips and thighs. The Chair, Seated Angle and Camel poses are among many yoga asanas that target the glutes and hips to firm the butt, open the hips and infuse the muscles with fresh blood and oxygen. Master these basic poses and then add Cobra, Locust, Big Toe, Upward Plank and Upward Bow in your quest for strong gluteals and hips and open hip flexors.

Chair Pose

Stand on your mat and let your arms hang to your sides. Raise your arms up and hold them straight out in front of you while bending your body as if to sit in a chair. Keep your back as straight as possible, and go as deep into the pose as is comfortable. If you are particularly flexible and practiced, your thigh will form a 90-degree angle to the floor. Hold this pose for a slow count of 30. To increase the difficulty of this pose and challenge your glutes, raise your heels off the floor and extend your arms over your head.

Seated Angle Pose

After fully warming up, sit on a mat and spread your legs as wide apart as possible. With your back straight, hinge forward from your hips, aiming to rest your forehead on the floor. Reach out to touch your toes with your hands and hold this static stretch for a slow count of 30. Come out of the stretch gradually, pulling your extended legs together. Rest for a moment before repeating the pose. Vary Seated Angle by stretching your torso over each leg while keeping both legs spread wide apart.

Camel Pose

Kneel on a mat with your knees hip width apart. Place your hands on your hips with your palms resting of the top of your gluteal muscles. Push your hips slightly forward while dropping your head back. Allow your back to follow your head and drop into a back bend. Keep your hands on your hips. To make Camel more difficult, move your hands to grasp the backs of your ankles. Work up to holding the pose for a slow count of 30. Come out of Camel pose slowly and perform an opposite bend forward to release the pressure put on your back with the camel pose. Repeat the sequence once. Camel pose strengthens and tones your quadriceps muscles on the front of your thighs, as well as your hips and butt.

www.livestrong.com

Benefits of Green Tea & Honey

A cup of green tea and honey on a table with mint leaves and a jasmine blossom. Photo Credit olgakr/iStock/Getty Images

Overview

Drinking green tea may do more than just quench your thirst. It may also improve your health. Green tea has been used for thousands of years in Asia as a viable health tonic. This type of tea comes from unfermented tea leaves and is high in antioxidants. It's simple and quick to prepare and has a mild taste. If you prefer a sweeter tea, honey is a good alternative to sugar that may also be a healthy choice.

Treating the Common Cold

Drinking a warm cup of green tea if you have a cold and are feeling fatigued can ease your symptoms. The steam from the tea assists in opening nasal passages to allow easier breathing. The University of Maryland suggests green tea may also help ward off the effects of the cold and flu. Adding honey to your tea has the ability to soothe a sore throat, a common symptom of a cold.

Preventing Cancer

Laboratory tests show that certain antioxidants, called polyphenols, found in green tea may help prevent certain types of cancer such as skin, prostate and colon cancer. According to a paper published in 2005 in the "International Journal of Cancer," an active compound in green tea, known as EGCG, helped block cancer growth by restricting blood flow to abnormal cells. Studies on laboratory animals show promising results. However, more human trials are needed to fully understand the benefits green tea carries for cancer.

Weight Loss

Green tea and green tea extract are heavily marketed as a weight-loss aid. The University of Maryland says that green tea can aid in weight loss and maintenance. One study published in the " American Journal of Clinical Nutrition" in 2005 found that consuming catechin-rich green tea reduces body fat and lowers LDL, or "bad" cholesterol. Other research suggests that combining green tea with caffeine may also boost your metabolism, which increases your body's ability to burn fat.

www.livestrong.com

The Best Running Shoes for Heel Pain

A sporty woman is running on a boardwalk. Photo Credit Ammentorp Photography/iStock/Getty Images

It is important to wear shoes that provide support and comfort to the feet to avoid heel pain and injury. Running shoes should provide a firm fit, stiff arches and extra cushioning to take the stress off your heels. In addition to wearing properly fitted running shoes, a runner can insert a shock-absorbing insole or consult a podiatrist for any persisting heel pain.

Shoe Features

The best running shoes to decrease heel pain include key features that provide support, maintain foot alignment and distribute stress evenly, all of which minimize stress put onto the heel. The piece of the shoe that wraps around the heel should be firm to provide support to the foot and ankle. Firm soles control movement within the foot and maintain proper alignment. Toe rocker shoes that curve prevent the plantar fascia from overstretching and evenly distribute stress.

www.livestrong.com

The Best Running Shoes for Heel Support

A woman is tying her tennis shoes. Photo Credit lzf/iStock/Getty Images

Your heels can take a pounding when you run regularly, and without heel protection, runners are at an increased risk of developing plantar fasciitis. The plantar fascia is a wide band of muscle along the sole of the foot. It is typically damaged by poor foot placement during running, or by wearing the wrong type of running shoes. Runners with heel problems benefit from shoes with heel cups or heel pads, or from orthotic insoles.

Supporting the Heel

The best running shoes for heel support will be rigid and only bend at the toes. The shoes should have a solid heel cup that is inflexible. Test the shoes by holding the toe and heel and bending them. If the shoe bends in the middle, it won't support your heel properly. The shoes need to provide stability at the heel and the middle of the foot, otherwise heel pain may spread from the heel to the arch. In addition, replace your running shoes when they show excessive wear on the heels and soles.

Selecting Shoes

Try different options at a store with the help of employees who have specialist knowledge of foot biomechanics. Most of the top brands have running shoes with heel support, including New Balance, ASICS, Brooks Pure Cadence and Nike. Alternatively, choose an orthotic heel cup made from silicone or leather that you can insert in your favorite running shoes.

www.livestrong.com

A Stomach Ache in Children From Sinus Drainage

Excess nasal drainage can give your child an upset stomach. Photo Credit utah778/iStock/Getty Images

Every child has glands in his nose and throat that produce mucus. Normally, this mucus doesn’t cause much of a problem, dripping unnoticed down the back of the throat and eventually making its way into the stomach. But when glands begin to produce an excess, or the mucus becomes abnormally thick, your child can develop a postnasal drip, and this drainage can sometimes leave your child with an upset tummy.

Postnasal Drip

Sinus drainage and subsequent stomach ache can have a number of causes, so it’s often best to make an appointment with a doctor. Anything from a common cold to allergies to a sinus infection can encourage these glands to secrete excess mucus. Even an object lodged in your child’s nose can increase mucus production. Leaving the excess drainage unchecked will likely cause the upset stomach to come back and might also lead to a sore throat and persistent cough.

Fluids

As you manage the sinus drainage, getting extra fluids into your child can sometimes quell the nausea. The additional fluids help thin the mucus, which can keep many of the complications at bay. Clear fluids are best, but those sweetened with sugar can calm the tummy better than others, notes the Cleveland Clinic.

Besides lessening nausea, the additional fluids can also prevent dehydration if the upset stomach is causing your child to vomit. But don’t give your child too much fluid at one time. It can overextend his stomach, making this symptom much worse.

Rest

Like fluids, rest can go a long way to improving your child’s stomachache. Don’t, however, just lie your child down. Instead, prop his head up about 12 inches higher than his feet. This can reduce the nausea as well as keep excess mucus from running down the back of his throat.

Medications

Bismuth subsalicylate can work wonders for treating diarrhea and upset stomach. It isn’t, however, recommended for anyone under the age of 12. It’s also not advised to be taken when a child or teen is dealing with the flu or chicken pox, warns the National Institutes of Health. The salicylates in these medications can lead to Reye’s syndrome, a condition marked by a swelling of the liver and brain.

www.livestrong.com

How to Clear a Runny Nose & Nasal Drip

A runny nose can be an irritating symptom of a cold or the flu. Photo Credit Michael Hitoshi/Photodisc/Getty Images

A runny nose is usually just one symptom of an overall problem, such as a cold, allergies or exposure to any number of irritants. The blood vessels and nasal tissues in your nose produce excess mucus, which can either travel through your nostrils and out your nose or down the back of your throat as post-nasal drip. Luckily, there are a few things you can do to combat this condition and get back to feeling your best.

Step 1

Take an over-the-counter antihistamine. This will help reduce the amount of mucus your body produces. Avoid taking it for more than three days in a row, according to MayoClinic.com. Be cautious when operating a car or other heavy machinery, as antihistamines may cause drowsiness.

Step 2

Use a nasal spray. This will thin out the mucus in your nasal passages and make it easier to blow your nose and expel most of the excess mucus from your nose and throat.

Step 3

Drink fluids. Fluids such as water and fruit juices will help thin out the mucus in your system, making it easier to expel. You can also try using a humidifier or vaporizer in an enclosed room.

Step 4

Call your doctor. If you experience discharge through your nose or throat that is foul-smelling, one-sided, or an abnormal color such as green or red, see your primary care physician. Also call your doctor if you experience symptoms for more than three weeks for adults or 10 days for children. You may have a more serious condition that requires a prescription or even surgery.

Things You'll Need

• Antihistamine
• Nasal spray
• Water or juice

www.livestrong.com

How to Keep Pubic Area From Itching After Shaving

Choose a razor designed to shave sensitive areas. Photo Credit Manuel-F-O/iStock/Getty Images

If you’ve shaved your pubic area before, you know that it’s very different from shaving your legs and armpits. The hair in the pubic area is thicker and the skin is much more sensitive than the skin on your legs. To avoid ingrown hairs, cuts and razor burn, all of which are responsible for irritation and itching, you need to take certain precautions that include where you should shave, what products to use, and how to treat your skin during and after you shave.

Step 1

Trim the hair you intend to shave with scissors or clippers, suggests Go Ask Alice, a health advice website from Columbia University. This will prevent the razor from clogging.

Step 2

Take a warm shower. Warm water will soften your skin and the hairs. It will also open the hair follicles and pores. Wait until the end of your shower to shave.

Step 3

Massage the areas you are going to shave with a soft-bristled body brush. The Beauty Brains website explains that prepping the area with a body brush helps loosen ingrown hairs.

Step 4

Apply a thick shaving cream. Use a fragrance-free cream or lotion since added perfumes can cause irritation. Leave the lotion on for several minutes prior to shaving. Allowing shaving gel to sit for a few moments will further soften the hair.

Step 5

Use a men’s razor or a woman’s razor specially designed for the pubic area. The Beauty Brains website explains that men’s razors are intended to be used for shaving thick hairs and sensitive skin. You still need to exercise extreme caution, however, as some men’s razors have three to five blades, and the skin you’ll be shaving is much more sensitive than a man’s face.

Step 6

Stretch your skin out flat as you shave. This will reduce cuts and help you get a closer shave.

Step 7

Pat your skin dry after getting out of the shower. Do not rub your pubic skin dry with a towel. Apply aloe vera gel to the area. The Palo Alto Medical Foundation explains that aloe vera soothes sensitive skin and helps ease pain.

Step 8

Apply 1 percent over-the-counter hydrocortisone cream to the area two or three times a day. Hydrocortisone helps ease itching and irritation. According to the National Institutes of Health, it also provides temporary relief for redness, inflammation and swelling caused by detergents and soaps.

Warnings

• Do not use ordinary soap to shave your pubic area. Soap can dry your skin and worsen irritation.

Tips

• If you get serious razor burn or frequent ingrown hairs, consider purchasing a bikini shaving kit that comes with a specially designed razor, special shave gel, razor oil and a burn soother.
• Go Ask Alice suggests using a new razor every time you shave this area. A used razor, even one that has only been used once, is more likely to nick and cut skin.

Things You'll Need

• Scissors or clippers
• Soft-bristled body brush
• Fragrance-free shaving cream
• Razor
• Aloe vera
• Hydrocortison 1 percent cream

www.livestrong.com