# data[].attributes.body
For the first part of this assignment I would like for you all to go through the various articles and choose 3 physical activities that interest you and look at the health benefits of each and take notes for each as it will help you in the 2nd part of this assignment.

# data[].attributes.body
It will give you a general idea on the importance of being physically active in a variety of ways

# data[].attributes.attachment_link.readable_text
The President's Council on Sports, Fitness & Nutrition (PCSFN) is a federal advisory committee that aims to promote healthy eating and physical activity for all Americans, regardless of background or ability.

President Biden issues , renewing the President's Council on Sports, Fitness & Nutrition until September 30, 2023. This Executive Order allows for continued promotion of the National Youth Sports Strategy , and provides for the work of the Council to include a focus on expanding national awareness of the importance of mental health as it pertains to physical fitness and nutrition.

News & Announcements

by PCSFN Executive Director Kristina Harder and ODPHP Director CAPT Paul Reed This past week we had the distinct pleasure of interviewing Commander Christopher Cassidy and Dr. Kathleen "Kate" Rubins who are currently serving aboard the International Space Station (ISS)...

Check out all blog posts about PCSFN.

# data[].attributes.attachment_link.description
The President's Council on Sports, Fitness & Nutrition (PCSFN) is a federal advisory committee that aims to promote healthy eating and physical activity for all Americans, regardless of background or ability. President Biden issues , renewing the President's Council on Sports, Fitness & Nutrition until September 30, 2023.

# data[].attributes.attachment_link.authors[].name
Conestoga College School of Health Sciences

# data[].attributes.attachment_link.readable_text
About walking

Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance.

It can also reduce your risk of developing conditions such as , , and some .

Unlike some other forms of exercise, walking is free and doesn't require any special equipment or training.

Physical activity does not have to be vigorous or done for long periods in order to improve your health.

Walking is low impact, requires minimal equipment, can be done at any time of day and can be performed at your own pace. You can get out and walk without worrying about the risks associated with some more vigorous forms of exercise.

Walking is also a great form of physical activity for people who are , , or who haven't exercised in a long time.

Walking for fun and fitness isn't limited to strolling by yourself around local neighbourhood streets. There are various clubs, venues and strategies you can use to make walking an enjoyable and social part of your lifestyle.

Health benefits of walking

You carry your own body weight when you walk. This is known as weight-bearing exercise. Some of the benefits include:

increased cardiovascular and pulmonary (heart and lung) fitness

reduced risk of heart disease and

improved management of conditions such as , , joint and muscular pain or stiffness, and

stronger bones and improved balance

increased muscle strength and endurance

reduced body fat.

Walk for 30 minutes a day

To get the health benefits, try to walk for at least 30 minutes as briskly as you can on most days of the week. 'Brisk' means you can still talk but not sing, and you may be puffing slightly.

Moderate activities such as walking pose little health risk but if you have a medical condition, check with your doctor before starting any new exercise program of physical activity.

Build physical activity into your life

If it's too difficult to walk for 30 minutes at one time, do regular small bouts (10 minutes) 3 times per day and gradually build up to longer sessions.

If your goal is to , you will need to do physical activity for longer than 30 minutes each day. You can achieve this by starting with smaller bouts of activity throughout the day and increasing these as your fitness improves.

Physical activity built into a daily lifestyle plan is also one of the most effective ways to assist with weight loss and keep weight off once it's lost.

Some suggestions to build walking into your daily routine include:

Take the stairs instead of the lift (for at least part of the way).

Get off public transport one stop earlier and walk to work or home.

Walk (don't drive) to the local shops.

(or your neighbour's dog).

Make walking part of your routine

Try to make walking a routine - for example, try to walk at the same time each day.

Remember, you use the same amount of energy no matter what time of day you walk, so do what is most convenient for you.

You may find that asking someone to walk with you will help make it a regular activity. Some people find that keeping an activity diary or log also makes it easier.

Wear a pedometer while walking

A pedometer measures the number of steps you take.

You can measure your movement throughout a day and compare it to other days or recommended amounts. This may motivate you to move more.

The recommended number of steps accumulated per day to achieve health benefits is 10,000 steps or more.

A comfortable intensity for walking

For most people, there is little difference in the amount of energy used by walking a kilometre or running a kilometre - it's just that walking takes longer.

Plan to cover a set distance each day and monitor how long it takes you to walk this distance. As your fitness improves, you will be able to walk a longer distance and use more energy.

Walking fast burns more kilojoules per hour than walking slowly, but this doesn't mean you have to push yourself until you're breathless. Instead, pace yourself so that you can still talk. This simple rule of thumb means that you walk safely within your target heart rate, which brings about health gains.

Our bodies tend to get used to physical activity, so continue to increase your intensity as you improve your fitness levels. You can increase the intensity of your walks by:

walking up hills

walking with hand weights

increasing your walking speed gradually by including some quick walking

increasing the distance you walk quickly before returning to a moderate walking pace

walking for longer.

Warm up and cool down after walking

The best way to warm up is to walk slowly. Start each walk at a leisurely pace to give your muscles time to warm up, and then pick up the speed.

Afterwards, gently stretch your leg muscles - particularly your calves and front and back thighs. Stretches should be held for about 20 seconds.

If you feel any pain, ease off the stretch. Don't bounce or jolt, or you could overstretch muscle tissue and cause microscopic tears, which lead to muscle stiffness and tenderness.

It's best to dress lightly when you do physical activity. too many layers can increase sweating and build up body temperature, making you uncomfortable during a walk or possibly cause skin irritations.

A gradual cool-down will also prevent muscular stiffness and injury.

Walking is a low-cost and effective form of exercise. However, the wrong type of or walking action can cause foot or shin pain, and injuries to soft tissue.

Make sure your shoes are comfortable, with appropriate heel and arch supports. Take light, easy steps and make sure your heel touches down before your toes.

Whenever possible, walk on grass rather than concrete to help absorb the impact.

Make walking a pleasure

Some suggestions to help make regular walking a pleasurable form of physical activity include:

varying where you walk

walking the dog

walking with friends

joining a walking club.

Make walking interesting

Ways to keep your daily walk interesting include:

If you want to stick close to home and limit your walking to neighbourhood streets, pick different routes so you don't get tired of seeing the same sights.

If you feel unsafe walking alone, find one or more friends or family members to walk with.

Walk at various times of the day. The sights to see first thing in the morning are bound to differ from those of the afternoon or early evening.

Drive to other reserves, park the car and enjoy the views while walking.

Explore what's happening around you; notice the sky, the people, the sounds.

Dog walking

A dog that needs regular exercise motivates you to walk every day. You might like the companionship too. If you don't have a dog, and aren't planning on getting one, consider offering to walk a neighbour's dog occasionally.

Suggestions for the safety of your dog and other people on foot include:

Be considerate of other pedestrians and always keep your dog on its leash.

If you plan to walk in a park, check first to see if dogs are permitted. Many national and state parks and other conservation reserves do not permit dogs.

Other parks generally permit dog-walking on a leash. Many parks allow dogs off the leash - check with your local council.

Always take equipment such as plastic bags and gloves to clean up after your dog.

Walk with others

Walking with other people can turn a bout of exercise into an enjoyable social occasion. Suggestions include:

Schedule a regular family walk - this is a great way to pass on healthy habits to your children or grandchildren, and to spend time together, while getting fit at the same time.

If you are walking with children, ensure the route and length of time spent walking are appropriate formake sure the route and length of time spent walking are appropriate to their age.

Babies and toddlers enjoy long walks in the pram. Take the opportunity to point outhighlight items of interest to young ones, such as vehicles, flowers and other pedestrians.

Look for the self-guided nature walks that have been set up in many parks. Younger children enjoy looking for the next numbered post; older ones can learn about the plants and animals of the park, and perhaps take photos or record their experience in other ways.

Walking clubs and associations

There are a number of walking clubs in metropolitan and regional Victoria. Some cater for specific groups (such as women, dog walkers or bushwalkers), while others offer the opportunity to meet new people in your local area. Organisations to contact for further information include:

Victoria Walks - provides and suggestions for , including

Your local council - may run a range of walking activities for people living in your area

Safety suggestions while walking

Walking is generally a safe way to exercise, but look out for unexpected hazards. Suggestions include:

See your doctor for a medical check-up before starting a new fitness program, particularly if you are aged over 40 years, are overweight or haven't exercised in a long time.

Choose walks that suit your age and fitness level. Warm up and cool down with a slow, gentle walk to ease in and out of your exercise session.

Wear loose, comfortable clothing, and appropriate footwear to avoid blisters and shin splints.

Wear sunglasses, sunscreen, long sleeves and a hat to avoid .

Take waterproof clothing to avoid getting wet if it rains.

Before bushwalking, check the weather forecast and take appropriate safety measures (for example, pack correct clothing).

Look for hazards in alpine or coastal areas, such as cliff edges or large waves.

Drink plenty of fluids before and after your walk. If you are taking a long walk, take water with you.

Where to get help

Your

Your local community health centre

# data[].attributes.attachment_link.keywords[]
building physical activity into your life

# data[].attributes.attachment_link.description
Walking is a great way to improve or maintain your overall health. Just 30 minutes every day can increase cardiovascular fitness, strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as , , and some .

# data[].attributes.attachment_link.description
Running helps build strong bones, strengthens muscles and helps maintain a healthy weight.

# data[].attributes.attachment_link.readable_text
Swimming is one of the most popular sports in Australia. Our nation is surrounded by water and swimming is one of our great passions.

As well as being fun, swimming is a great way to keep fit, stay healthy and make friends.

Swimming is a healthy activity that you can continue for a lifetime. It is a low-impact activity that has many physical and mental health benefits.

Swimming for recreation

Swimming is a great recreational activity for people of all ages. Recreational swimming can provide you with a low-impact workout and it's a good way to relax and feel good.

Common swimming styles in recreational swimming are:

Competitive swimming

Some people who enjoy swimming want to take it to a competitive level. This can provide the health benefits of a vigorous workout as well as the fun and thrill of competition.

The main strokes used in competitive swimming are:

The distances swum in competition swimming can vary from 50 metres in a pool to much further distances in open water.

Health benefits of swimming

Swimming is a great workout because you need to move your whole body against the resistance of the water.

Swimming is a good all-round activity because it:

keeps your heart rate up but takes some of the impact stress off your body

builds endurance, muscle strength and cardiovascular fitness

helps you maintain a , healthy and

tones muscles and builds strength

provides an all-over body workout, as nearly all of your muscles are used during swimming.

Other benefits of swimming

Swimming has many other benefits including:

being a relaxing and peaceful form of exercise

improving flexibility

providing good low-impact therapy for some injuries and conditions

providing a pleasant way to cool down on a hot day

Getting started with swimming

Getting started in swimming is easy. It is a sport for all age groups, skill and fitness levels. Before you get started, you will need to purchase a pair of swimmers and some goggles.

There are public pools throughout Australia that are open to everyone. Entry to public pools is inexpensive and many aquatic centres offer swimming lessons for people of all ages, as well as training and exercise groups.

Some general tips for swimming

Before you dive in:

Make sure you know how to swim.

Have plenty of fluids on hand and drink regularly.

Don't overdo it if you're just starting out.

See your doctor if you haven't exercised for a long time.

Where to get help

# data[].attributes.attachment_link.description
Swimming is fun, and a great way to keep fit and make friends.

# data[].attributes.attachment_link.readable_text
About dance

There are many forms of dance, from ballroom to barn dancing and disco to Morris dancing.

Dance has always been a part of human culture, rituals and celebrations. Today, most dancing is about recreation and self-expression, although it can also be done as a competitive activity.

Dancing is an enjoyable way to be more and stay fit.

Health benefits of dancing

Dancing can be a way to stay fit for people of all ages, shapes and sizes. It has a wide range of physical and including:

improved condition of your heart and lungs

increased muscular strength, endurance and motor fitness

increased aerobic fitness

improved muscle tone and strength

better coordination, agility and flexibility

improved balance and spatial awareness

increased physical confidence

improved mental functioning

improved general and psychological wellbeing

better social skills.

Getting started with dancing

You can dance in a group, with a partner, or on your own.

There are lots of different places where you can enjoy dancing, for example, at dance schools, social venues, community halls and in your own home. Dancing has become such a popular way to be active and keep fit, that most fitness clubs now offer dance classes in their group exercise programs.

Dancing can be done both competitively and socially. It can be a great recreational and sporting choice, because anyone of any age can take part. It doesn't matter whether it is cold or raining, as dancing is usually done indoors.

The gear you need for dancing will depend on the style of dancing you choose. For example, tap dancing will involve buying tap shoes, however many forms of dance do not need special equipment or footwear.

To get started, simply choose a style you enjoy, or would like to try, look online for dance schools in your local area and join a class.

Types of dance

There are many styles of dance to choose from, each with its own attractions. Popular styles of dancing include:

Ballet - mostly performed to classical music, this dance style focuses on strength, technique and flexibility.

Ballroom dancing - this involves a number of partner-dancing styles such as the waltz, swing, foxtrot, rumba and tango.

Belly dancing - originating in the Middle East, this dance style is a fun way to exercise.

Hip-hop - performed mostly to hip-hop music, this urban dance style can involve breaking, popping, locking and freestyling.

Jazz - a high-energy dance style involving kicks, leaps and turns to the beat of the music.

Pole dancing - has become increasingly popular as a form of exercise. It involves dancing with a vertical pole, and requires muscle endurance, coordination, and upper- and lower-body strength.

Salsa - involving a mixture of Caribbean, Latin American and African influences, salsa is usually a partner dance and emphasises rhythms and sensuality.

Square-dancing - a type of folk dancing where 4 couples dance in a square pattern, moving around each other and changing partners.

Tap dancing - focuses on timing and beats. The name originates from the tapping sounds made when the small metal plates on the dancer's shoes touch the ground.

Choosing a dance style

When choosing a dance style, ask yourself questions such as:

Do I want to dance to improve my fitness?

Am I trying to improve my flexibility and coordination?

Do I prefer fast dancing or slow dancing?

Do I want to dance with a partner, or on my own?

Do I want to join a group, or have private lessons?

Will I enjoy competitions, or do I want to dance just for fun?

General tips for dancing

If you are thinking of taking up dancing, suggestions include:

Wear layers of clothing that you can take off as your body warms up.

Do warm-up activities before you begin a dance session.

Make sure you rest between dance sessions.

Don't push yourself too far or too fast, especially if you are a beginner.

Check with your dance instructor that you are holding the correct form.

Perform regular leg-strengthening exercises.

Move as fluidly and gracefully as you can.

Cool down after a dance session, including stretching.

Where to get help

# data[].attributes.attachment_link.description
Dancing can be a fun way to stay fit for people of all ages and abilities.

# data[].attributes.attachment_link.readable_text
Whether you play indoors, on the grass, or on a beach, volleyball can be a great way to stay healthy and fit. It's also a great way to stay involved in social activities, as it can be played with a single partner or in a team. Get your game on with the Top 10 health benefits of volleyball from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

Burns calories and fat: One of the primary benefits of volleyball is that it helps you burn calories, which is an important component of a weight loss or maintenance program. Harvard Medical School reports a person can burn between 90 to 133 calories during a half-hour game of non-competitive, non-beach volleyball, depending on a person's weight, while a competitive gym game burns between 120 to 178 calories. An hour-long volleyball game on a much less stable ground of sand can burn up to 480 calories.

Tones and shapes the body: The physical activities involved in playing volleyball will strengthen the upper body, arms, and shoulders, as well as the lower body muscles. Playing volleyball also improves the cardiovascular and respiratory systems.

Increases metabolic rate: Playing volleyball enhances your energy level and improves your overall performance in other sports and workouts.

Click to see on Amazon

Improves hand-eye coordination: Volleyball is all about hand-eye coordination. When you serve, you must follow the ball with your eyes and strike the ball at the right point. On defense, you must react to where the ball is going and get in position to make a play. While setting, your hand-eye coordination helps you see where your hitters are to give them a good set.

Builds agility, coordination, speed, and balance: Due to its quick changes of pace and direction, volleyball places a large number of demands on a player's technical and physical skills. During the play, players are required to serve, pass, set, attack, block, and dig the ball. These skills require flexibility, good balance, upper and lower body strength, and speed to be played effectively.

Heart healthy: By increasing your heart rate, your body will circulate more blood and nutrients throughout your body, improving your overall health.

Builds muscular strength: Volleyball requires strong chest and core muscles for nearly every play. When you pass, you mimic a squat and you must use your legs to generate power. When you set, you must use your arms, legs, and hands, especially your thighs. You must also load your legs and arms and push up when the ball is coming to you. Your hands need to be strong to prevent injury.

Click to see on Amazon

Increases aerobic ability: According to Well Source's Aerobic Mile Chart, you expend the same amount of energy playing an easy, slow-paced game of volleyball for 20 minutes as you would jogging one mile. You expend the same amount of energy spent jogging a mile by playing a vigorous 12-minute game of volleyball.

Improves interpersonal skills: Volleyball requires that teammates work cooperatively, and move quickly. A June 2008 study of adult men who engage in regular team sports found that team members developed better networking skills than men who were less involved in team sports, reports the Centre for Economic Policy Research. Leadership and cooperation skills provide valuable lessons that help us in other aspects of our lives.

Boosts mood and increases drive to succeed: Your involvement in volleyball can improve your mood, reduce stress, and encourage pride in your accomplishments as a team member. The activity can also improve your self-confidence, self-esteem, body image and make you feel happier about life in general. Involvement in volleyball can also improve your motivation and ability to succeed. As a team player, your cooperative efforts lead to the success or failure of the team. Team members encourage one another during practice and in the game to give everyone the confidence to keep trying to master and perfect the necessary skills to win.

To see more of our Top 10 lists, click here!

# data[].attributes.attachment_link.description
volleyball can be a great way to stay healthy and fit. It's also a great way to stay involved in social activities, as it can be played with a single partner

# data[].attributes.attachment_link.readable_text
Tennis is a very popular sport in Australia and is played by people of all ages. Tennis can be played by two people (called 'playing singles') or four people ('doubles'). Players use racquets to hit a ball over a net into the other side of the court.

A game of tennis involves a variety of types of play, including serving the ball over the net, rallies (when the ball is hit back and forth between opponents), fast movements and strategic game play.

Tennis can be played as a sport or as a recreational activity with friends and family. Either way, playing tennis is a good sport to maintain your health, fitness, strength and agility. It has been calculated that an hour-long game of singles tennis burns around 600 calories for men and 420 calories for women.

In addition to the fitness and physical health benefits, tennis also provides numerous social and mental health benefits as well.

Health benefits of tennis

Tennis can be a great workout and lots of fun. Playing tennis has many health benefits including:

increasing aerobic capacities

lowering resting heart rate and blood pressure

improving metabolic function

increasing bone density

lowering body fat

improving muscle tone, strength and flexibility

increasing reaction times

Other benefits of tennis

As well as being a great physical workout, tennis is also:

a non-impact sport

a great way to meet people and spend time with friends

suitable for all ages and skill levels. Whatever your level, you can find someone of a similar ability to play with

helpful to reduce stress

not dependent on youth or strength - you can play for a lifetime or start the game at any age

played all over Australia and through many parts of the world

Starting playing tennis

Tennis is very popular in Australia and is played in organised competitions as well as social games. In order to play tennis you need a racquet, a ball, a court with a net, and an opponent.

Club courts and public courts are available for hire in most suburbs and towns. If you can't find someone to play against, many tennis clubs host organised social play, competitions and tournaments that will provide fellow tennis players for you to play with and against. Alternatively, if you don't have a tennis partner, you can always practise your skills by hitting a tennis ball against a wall.

Avoiding tennis injuries

Avoid playing with a pre-existing illness or injury. If in doubt, talk to a doctor.

Warm up your muscles and joints before hitting the court.

Maintain an adequate fitness level. Undertake conditioning and training exercises specific to the physical demands of tennis.

Occasionally, injuries caused through repetition of strokes can occur in tennis. Correct technique and playing the volume of tennis appropriate to your fitness levels can prevent injury. Make sure you have plenty of fluids on hand and drink regularly.

Play at a level according to your age and physical condition.

If the court conditions are wet, consider playing indoors or postponing your match, especially if the surface is slippery.

Where to get help

# data[].attributes.attachment_link.description
People of all ages enjoy tennis for its physical, social and psychological benefits.

# data[].attributes.attachment_link.readable_text
Just like those bright pompoms on the field, the benefits of cheerleading are easy to spot. If your kids want to join a cheerleading squad, they're on their way to good health and a good mood. This aerobic activity is great for hearts, bones, and muscles. Plus, exercising with others is motivating, and has proven, lasting psychological benefits.

It Builds Strong Bones

While many people argue that jumping hurts your knees and joints, science begs to differ. "Jumping increases bone density, so you can actually prevent osteoarthritis by jumping," says Rachel DeBusk, CPT at Unstill Life. According to a in the Journal of Athletic Training, only 6 percent of cheerleaders were injured over a one-year period. To reduce risk of injuries, which are most often sprains and strains in the lower extremities, make sure you get some base strength around your joints, incorporate stretching, flexibility, and regular exercise (outside of cheerleading practice).

Happiness Is Basically a Requirement

Cheerleaders are encouraged to smile even when the game isn't going their way, and that might make them happier in general. "We smile because we are happy but smiling also makes us happy," says the University of Cardiff's Dr. Michael Lewis. He conducted a study that showed that people who couldn't frown because of Botox injections reported feeling less sad than the control group. So keep smiling - it could cheer you up.

Cheerleaders Might Get a Better Workout Than the Whole Team

A high school football game is in play for 48 minutes. Add timeouts and halftime, and the game could easily go for an hour and a half. Cheerleaders are active throughout that time. "From core strength for stunting to powering every muscle in your body for tumbling, cheerleaders are the strongest athletes around," claims Danielle Wechsler, founder of cheerFIT Training. She estimates that each cheer practice burns 600 calories.

It Beats Singing Alone in the Shower

You don't have to pass a singing audition to become a cheerleader. Still, singing fight songs with your cheer team can have emotional and brain benefits, and you don't even have to be good at it. That's right, a study conducted at the University of Sheffield indicates that even if you're a bad singer, you can benefit emotionally, socially, and cognitively from singing with a group.

Cheerleaders Are Leaders and Team Players

Cheerleading produces active, engaged citizens. According to a survey conducted by Varsity Brands, a company that runs cheerleading camps and makes uniforms, cheerleaders were more likely to hold a leadership position in their school or community. Cheerleaders work together as a team across racial, social, and economic boundaries.

Using Your Voice Is Encouraged

We spend half of our lives telling our kids to use their "inside voices," but the deep breathing that supports a cheerleader's yells is very good for you. Diaphragmatic breathing (that is, inhaling and exhaling deeply) has a number of medical benefits including reducing the negative effects of stress. So let those kids holler. When you send them off to the big city for college, they may be able to handle the transition and the demands of college more easily.

# data[].attributes.attachment_link.description
Just like those bright pompoms on the field, the benefits of cheerleading are easy to spot. If your kids want to join a cheerleading squad, they're on their way to good health and a good mood. This aerobic activity is great for hearts, bones, and muscles.

# data[].attributes.attachment_link.readable_text
1. Cardiovascular training: From running around the field, you will exercise Cardio, which strengthens your heart muscle and improves lung capacity. Being an outfielder or batter, you will get get short bursts of cardiovascular exercise, from running the bases, outfielders running to catch a fly ball and catchers chasing a foul ball.

2. Strong arms: You will strengthen your arms by swinging a baseball bat, throwing the ball and catching the ball. Those are all are good ways to build arm strength and improve joint flexibility. Throwing balls around and swinging the bat will involve all the muscles of the arms, including the biceps, triceps and the muscles of the chest and shoulders.

3. Strong legs: By playing baseball you will strengthen all of the major muscle groups in your legs. Moving laterally, throwing and squatting down to retrieve a ball engages your glutes, quadriceps, hamstrings and calf muscles. Running, in particular, is not only a good cardiovascular workout, but also ideal for toning and building up your leg muscles.

4. Hand-eye coordination: Pitching, fielding and batting requires a great amount of hand-eye coordination. Improving your hand-eye coordination will be a benifit for life and a basic skill usefull for all kids.

5.Burn calories: Baseball will surely amp up your metabolism and burn calories. Baseball is active, allthough it looks "slow paced". all the Swinging, running, catching and even walking to and from the dugout are exercises that will burn calories. According to MayoClinic.com, a person who weighs 160 pounds can burn 365 calories an hour playing baseball. And we all know a baseball game is never only an hour...

6. Stress relief: Getting involved in a game of baseball develops mental focus, concentration and refreshes the mind from everyday distractions.

7. Benefit for youth: Kids who take part in youth sports like softball and baseball are more likely to live longer, have fewer health issues, avoid substance abuse and attend college.

8. Overall fitness: According to the Sports Fitness Advisor website, a professional baseball player tends to be lean, with a body fat percentage of between 8 and 9, and able to run 60 yards in less than seven seconds.

9. Sunlight: Baseball is typically played outdoors, where players are exposed to sunlight, which is a great natural source of vitamin D. Sufficient amounts of daily vitamin D intake are crucial for your body to be able to absorb and metabolize calcium and phosphorus.

10. Sharpen the mind: Making split-second decisions on which is the correct strategy to implement on a certain play can help keep the mind sharp and alert.

# data[].attributes.attachment_link.title
Top 10 Health Benefits of Playing Baseball - Århus Baseball Softball Klub

# data[].attributes.attachment_link.description
1. Cardiovascular training: From running around the field, you will exercise Cardio, which strengthens your heart muscle and improves lung capacity. Being an outfielder or batter, you will get get short bursts of cardiovascular exercise, from running the bases, outfielders running to catch a fly ball and catchers chasing a foul ball.

# data[].attributes.attachment_link.readable_text
As one of the most popular sports among young boys in America, football has surpassed baseball as the nation's leading sport. Football teaches discipline, teamwork and dedication, all of which are beneficial beyond the gridiron. But American football is also a great sport for health and fitness.

Here are the Top 10 from Health Fitness Revolution and author of the book ReSYNC Your Life Samir Becic:

Better work ethic: Even though teams play only one game weekly, they practice five days a week. That means that as long as you make a commitment to put in the hard work during the week, the success and results will show on game day. Instilling this kind of work ethic helps players improve their skill level and learn the plays.

Stress relief: Adrenaline rushes from playing football help with stress release, so players are more calm and less prone to depression and aggressive behavior in life outside the field.

Overall workout: The intensity and range of movements involved in the game, including kicks, twists,turns and throws, provide better overall exercise, according to a series of studies. The sustained, stop-start nature of the game helps to build long-term fitness and burn fat, as it mimics interval training.

Mental health: Football is great at helping to maintain a healthy level of endorphins and can make moods more stable. People suffering from symptoms of depression and anxiety can often use exercise to help alleviate symptoms and naturally lift dark moods. Football also promotes social integration, which also adds its own feel-good factor.

Teamwork: Selflessness, cooperation and teamwork are what most youth football coaches emphasize to bring their teams together, so they can function and play together efficiently and effectively as a group. These lessons carry over into daily life at school, work or with friends.

Cardio: Football at any level requires a great deal of running, jumping and quick changes of direction. The game is an excellent form of aerobic and anaerobic exercise.

Interval training: Football combines periods of slow and fast movement with added bouts of sprinting. This makes the heart work at different paces and not just at a constant elevated level. This mimics interval training, which is a more effective way of controlling body fat and increasing overall fitness.

It's an enjoyable activity: With the excitement of the game itself, people sometimes don't even notice that they are also getting a good workout. This will stop them from getting bored and giving up, which is what most sedentary people give as their main excuse for not exercising.

Cardiovascular health: Since football always keeps you active and moving, this adds great benefits to engage your cardiovascular system, increased longevity, as well as reduced susceptibility to heart disease, osteoporosis, diabetes and other chronic disease.

Increased bone density and mass: Football players are usually required to have a high protein and carbohydrate diet because the sport is so vigorous and requires them to be strong. The strength training exercises help with increased mass and bone density, which reduces the risk of bone and joint related diseases as you get older.

Below are some football gear you will need next time you hit the field. Click on the images to see them on Amazon!

# data[].attributes.attachment_link.title
Top 10 Health Benefits of American Football

# data[].attributes.attachment_link.description
football has surpassed baseball as the nation's leading sport. Football teaches discipline, teamwork and dedication, all of which are beneficial beyond the health

# data[].attributes.attachment_link.description
Soccer is great for your health and can be played in competition or in the park with friends.

# data[].attributes.attachment_link.readable_text
Maintaining a regular yoga practice can provide physical and mental health benefits

Learn about the different types of yoga and how it can be used as a tool to help you stay healthy.

Like yoga, the osteopathic approach to wellness focuses on your body's natural tendency toward health and self-healing.

"The purpose of yoga is to build strength, awareness and harmony in both the mind and body," explains Natalie Nevins, DO, a board-certified osteopathic family physician and certified Kundalini Yoga instructor in Hollywood, California.

While there are more than 100 different types, or schools, of yoga, most sessions typically include breathing exercises, meditation, and assuming postures (sometimes called asana or poses) that stretch and flex various muscle groups.

"As an osteopathic physician, I focus a lot of my efforts on preventive medicine and practices, and in the body's ability to heal itself," says Dr. Nevins. "Yoga is a great tool for staying healthy because it's based on similar principles."

Doctors of Osteopathic Medicine​, or DOs, focus on prevention by examining how your lifestyle and environment impact your health, rather than just treating your symptoms.

Beginners welcome

Because there are so many different kinds of yoga practices, it is possible for anyone to start. "Whether you're a couch potato or a professional athlete, size and fitness levels do not matter because there are modifications for every yoga pose and beginner classes in every style," says Dr. Nevins. "The idea is to explore your limits, not strive for some pretzel-like perfection. It is a great way to get in tune with your body and your inner self."​

Physical benefits

"The relaxation techniques incorporated in yoga can lessen chronic pain, such as lower back pain, arthritis, headaches and carpal tunnel syndrome," explains Dr. Nevins. "Yoga can also lower blood pressure and reduce insomnia."

Other physical benefits of yoga include:

increased flexibility

increased muscle strength and tone

improved respiration, energy and vitality

maintaining a balanced metabolism

weight reduction

cardio and circulatory health

improved athletic performance

protection from injury

Mental benefits

Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. "Stress can reveal itself in many ways, including back or neck pain, sleeping problems, headaches, drug abuse, and an inability to concentrate," says Dr. Nevins. "Yoga can be very effective in developing coping skills and reaching a more positive outlook on life."

Yoga's incorporation of meditation and breathing can help improve a person's mental well-being. "Regular yoga practice creates mental clarity and calmness; increases body awareness; relieves chronic stress patterns; relaxes the mind; centers attention; and sharpens concentration," says Dr. Nevins. Body- and self-awareness are particularly beneficial, she adds, "because they can help with early detection of physical problems and allow for early preventive action."

# data[].attributes.attachment_link.description
Learn about the different types of yoga and how it can be used as a tool to help you stay healthy. Like yoga, the osteopathic approach to wellness focuses on your body's natural tendency toward health and self-healing.

# data[].attributes.attachment_link.readable_text
Basketball is one of the most popular sports in the world and one of the most widely viewed. It is a team sport that involves two teams of five active players each trying to score points against one another by throwing a ball through a 300 cm (10 feet) high hoop (the 'basket') under organised rules. It is played on both indoor and outdoor courts.

The size of the court, height of the basket, size of the basketball, and length of time that the game is played, can all vary according to the age, size and skill level of players.

Basketball is a fast moving game that involves a lot of variety, including shooting, dribbling, passing, rebounding, defence and much more.

Health benefits of basketball

Basketball involves a lot of starting and stopping. While not renowned as an aerobic sport, it is still a great workout that can help you:

burn calories (an hour of basketball can burn 630-750 calories)

build endurance

improve balance and coordination

develop concentration and self-discipline

build up muscle.

Other benefits of basketball

As well as being a great way to stay fit, basketball can also:

help you to make new friends and see them regularly teach you about being a good team player

be played by people of all ages and all abilities

be played all year round because it's usually an indoor sport

be a fun game that kids of all levels and ages can enjoy

be practiced alone - all you need is a ball and a hoop (and you can find a hoop in most local parks and school grounds)

be played and enjoyed with as few as two people (although official games require 10 players).

Getting started with basketball

Although official games of basketball require 10 players, you can play a game of basketball with just one other person. You can also go out and shoot baskets by yourself. If you want to play basketball competitively, you can become a member of a team and get involved in local competition. Check out your local sports centres and associations for information on how to join a team, or start your own.

Basketball equipment

One of the great things about the game is that apart from having a basketball, you require very little other equipment to play. However, as basketball involves a lot of running and jumping, it can also be wise to have:

basketball or sports shoes that provide good ankle support

mouth guards

protective knee and elbow pads.

Basketball and children

Basketball is a great way for kids to get active and have fun. 'Aussie hoops' is a national introductory basketball program for primary school children, started by Basketball Australia and the Australian Sports Commission. It provides primary school girls and boys of all ages, abilities and skill levels, with the opportunity to play basketball and develop sport and social skills in a safe environment.

The program is delivered at local schools, community centers and local stadiums throughout Australia, by local associations and trained professionals. To find your local association, contact Basketball Victoria on (03) 9927 6666.

Some general tips

Suggestions include:

Adults should check with their doctor before taking up basketball.

Be aware that basketball is a fast-action game with lots of running, jumping, pivoting and twisting, so injuries and accidents can happen easily.

Basketball puts a lot of stress on the legs, especially the knees and ankles, and puts pressure on tight shoulders.

Protect yourself by becoming strong and flexible, as basketball is a very physically demanding game.

Warm up and stretch your muscles and joints before hitting the court. Also cool down and stretch after playing.

Make sure you have plenty of fluids on hand and rehydrate regularly.

Don't overdo it (this will depend on your age and condition). Mix it up with other low-impact sports.

While playing in a full team competition is great, you can also have fun and benefit from a small space, a basket and a game of one on one.

Where to get help

# data[].attributes.attachment_link.description
Basketball is a sport enjoyed by people of all ages and abilities.