Exercise has many health benefits for boys, ranging from a lower chance of obesity to improved self-esteem. It may also reduce risk-taking behaviors. However, some sports come with cautions, especially those with weight classes that could lead to excessive dieting or even anorexia. Sometimes boys may simply not eat enough calories to make up for all they burn. Intended or not, inadequate nutrition can affect their development. Whereas girls may miss their periods, concerns like hormonal changes and weak bones are harder to see in boys. Long-distance running and cycling have been linked to these issues. A doctor’s evaluation is important if you see signs for concern. If there is a problem, your son might benefit from a team approach that addresses his medical, nutritional and possible psychological issues. The team can also determine how best to continue to participate in sports. The American Academy of Pediatrics recommends these professionals, rather than a child’s coach, to treat weight gain or loss. Running, as a weight-bearing exercise and not done at an endurance level, can be good for bone development, but other sports may be just as good or even better for overall and bone health. One study found that soccer is great because its varied movements — such as sprinting, jumping, and fast changes in direction — stimulate bone growth. Research has also found that…  read on >

If you’re a runner, the wrong running shoe could sideline you, a foot expert says. Choose carefully, or you risk discomfort, pain and injuries such as shin splints, plantar fasciitis, stress fractures, irritated nerves or the loss of a toenail, warned Dr. Christina Rowe-Bauer, a podiatrist with Penn State Health Sports Medicine. If you’re new to running or an experienced runner with foot or leg pain, see a doctor to learn about your general health, foot type and running style. “Bring old athletic shoes; the wear patterns can give the doctor clues about things like foot overpronation (rolling inward) or supination (rolling outward),” Rowe-Bauer said in a Penn State news release. “Be honest about any pain experienced during or after running.” When it comes time to buy shoes, there are certain factors you should consider, such as foot type, running style and terrain, she suggested. Are your feet high-arched, flat or neutral? What is your running style? Some runners strike the ground first with the heel and roll through to push off the toes to their next stride, while others strike first with the forefoot and push immediately into the next stride. And, finally, what type of surface are you running on? Shoe tread and cushioning should be appropriate for the surface, whether it’s treadmills, asphalt or dirt trails, Rowe-Bauer said. When buying shoes, do…  read on >

Women who keep moving during pregnancy may have infants with more advanced motor skills, a small study suggests. Researchers discovered the difference among 1-month-olds: Those whose moms got regular aerobic exercise during pregnancy tended to have stronger movement skills, versus babies whose mothers did not. The movement tests included things like head turning, said researcher Linda May, an associate professor at East Carolina University, in Greenville, N.C. What’s the significance of those first motor skills? According to May, past research has suggested that infants who are quicker in developing motor skills are more likely to be “movers” as kids. So, it’s possible that exercise during pregnancy might make for more active children. May and her colleagues reported their findings in the August issue of the journal Medicine & Science in Sports & Exercise. Long gone are the days when pregnant women were advised to stay off their feet. Experts now recommend that, unless there are medical reasons not to, women should get regular moderate-intensity exercise throughout pregnancy. That, May said, means activity that’s vigorous enough to get the heart rate up and blood flowing — but not so intense that you’re breathless and can’t have a conversation. A brisk walk, swimming, a ride on a stationary bike, or a low-impact aerobics class would all fit the bill. Studies have found many benefits of exercise during…  read on >

While there will always be a place for sit-ups for ab definition, many trainers now suggest standing exercises that not only train abs but back muscles, too. They’re more practical than getting down on the floor, and they may also be more effective because the moves strengthen the body’s core muscles, making everyday movements — forward, backward and side-to-side — easier. Training them may also help you avoid the low-back pain that typically comes with age. Start with side bends. Stand with feet shoulder-width apart and hold a light dumbbell in each hand, hands at your sides. Slowly bend to the right as far as you can without twisting your upper body. Your right hand will dip slightly toward your right knee. Hold, slowly return to start position and then bend to the left. Repeat 10 times to each side. Next, move to hip hinges. Stand facing a wall, feet shoulder-width apart. Press your hands into the wall and contract your abs. Bend and lift your right knee in front of you until your thigh is parallel to the ground. Moving like a hinge from the hip, open your knee as far to the right as you can, then move back to center and across to the left. Repeat the entire sequence 10 times with each leg. For the standing twist, knees are slightly bent…  read on >

If you’re looking for simple yet effective exercises to work chest muscles, put the pec press and pec fly on your list. Both also target the shoulder muscles, and the press works the triceps of the upper arm. For the pec press, lie on your back on a weight bench with a dumbbell in each hand. Knees are bent with feet flat on the floor. If you don’t have a bench, you can do the press lying directly on the floor, but you won’t get as wide a range of motion. Position the dumbbells at your sides, palms facing in and elbows pointing down. Now use your arms to press the dumbbells straight up to the ceiling. Hold for a moment without locking elbows, then slowly lower to start position. As you work, keep your head, shoulders and butt pressed into the bench, but have a slight arch in your lower back. Work up to two sets of 10 to 15 reps. Rest for 30 seconds between sets. For the pec fly, start from the same position on the bench, a dumbbell in each hand. Press the dumbbells straight up, palms facing each other. Keeping your arms straight, slowly lower the dumbbells out to the sides in an arc shape. Don’t let shoulders or elbows go below the exercise bench. Keep your wrists straight and…  read on >

You don’t have to go to the gym to get a great muscle-building workout. You don’t even need equipment. There are many bodyweight-only exercises for strength training that you can do anywhere — at home, when traveling, even at work if you’ve got a space you can exercise in. Here are two to try. The Advanced Leg Extension: For this move, stand up straight with feet together and your arms at your sides. Lift your right knee until your right thigh is parallel to the floor. Hold briefly, then lower the leg and, with control, swing it behind you as you reach forward with your upper body. Your arms should be extended in front of you, in line with the leg extended behind you. Your body forms one straight line parallel with the ground. Return to the start position and repeat 10 to 15 times, then repeat the entire sequence with the left leg. The Tabletop Bridge With Arm Extensions: For this move, sit on the floor with knees bent, feet flat and hip-width apart. Your hands should be flat on the ground with your fingers facing forward, in the same direction as your feet. Squeeze glutes and core muscles and press hands into floor as you lift your torso and hips into the tabletop bridge. Head, back and thighs form a straight line. Now,…  read on >