Health Archives - Nine to Three Thirty

The benefits of football training for kids

Having a kid means that you’re suddenly shown the entire world of extra-curricular activities. While a lot of these activities can seem average at best, and a waste of money at worst, some of them really are worth considering.

One of these is football training. In this article, we explore some of the main benefits associated with regular football (and team sports more generally) training for kids. From developmental health benefits to social skills, these are a few things to keep in mind when deciding if football training might be the right thing for your kid.

Developmental health benefits

Increasingly, we’re coming to understand how important a physically healthy childhood and adolescence can be in later life. Many of our body’s cells have a specific kind of memory, and as we proceed into adulthood, we often see these memories kick into play.

Playing football or other similar sports at a young age contributes to cardiovascular health, bone development, coordination and motor skills, and lower body and core strength development more generally. It’s an investment that will pay dividends over the years to come, and well worth it for most kids!

Positive life structure

While most kids have some kind of routine and structure built into their day-to-day lives, this is often in the context of their schooling. And while some kids are fortunate enough to have a positive relationship with their school experience, this isn’t always the case.

Regularly attending structured coaching like those at Pro Football Academy can help to provide a structure that kids relate to in a positive way. Being able to look forward to something that comes around each week at the same time can have a big positive impact that shouldn’t be overlooked!

It’s fun

While there are a lot of tangible benefits to football training for kids, it’s important to note that it’s also just a fun thing for kids to do. It’s a great way to let off steam, make friends, and just generally enjoy a very fun sport. Of course, this won’t apply to everyone – you need to make sure your kid actually enjoys the sport, and if they don’t, let them try other team sports like basketball or volleyball.

Social development

It’s important to note that the developmental benefits of playing a team sport go far beyond physical benefits. Perhaps even more important is the social development that happens in these kinds of contexts, when kids are made to work together in often high-stress, but also high-reward environments.

These benefits will carry far beyond school and sports environments. Being able to work well with other people – both your equals (your fellow players) and your seniors (your football coach) – is a crucial skill that can stand you in good stead for many other areas of personal and professional life.

There are many benefits to football training for kids besides these, and it’s important to think about what your kid actually needs. By starting with those needs, you can choose activities that provide the benefits that will be most relevant to their life.

The Ultimate Self-Care Routine for You & Your Animals

The importance of self-care cannot be overstated. If you have animals at home, you should find that they have a positive impact on your well-being, but this can be enhanced by developing self-care routines that involve your furry friend. This can lead to improved health, reduced stress, and a deeper connection. By aligning your wellness practices with their needs, you create a harmonious environment that nurtures both parties.

Nutrition

For you: A balanced diet consisting of whole foods, vitamins, and minerals is a pillar of good health. Make sure to incorporate good quality foods into your diet, with home-cooked meals when you can.

For your animal: Ensure their diet is appropriate for their age, size, and species. For small animals like rabbits, providing high-quality feeding hay for rabbits and small animals is essential for digestive health. Timothy Hay is often recommended due to its balanced nutritional profile.

Physical Activity

For you: Regular exercise, such as daily walks, yoga, or gym sessions, contributes to physical fitness and mental clarity. Any movement is better than none, so if you simply focus on doing more than yesterday, you might be surprised by the changes it makes to your life. Just look at it as taking time for yourself!

For your animal: Engage in activities that keep your animal active. For dogs, this might include walks or play sessions (which can also benefit your own health). For cats, interactive toys can stimulate movement. Regular exercise helps prevent obesity and related health issues in animals.

Mental Stimulation

For you: Pursue hobbies, read, or engage in puzzles to keep your mind sharp and reduce stress. Try to avoid using your phone or screens for this; there are many other ways to stimulate your brain that are better for you and your brain health than using your phone all the time.

For your animal: Provide enrichment activities to prevent boredom. Puzzle feeders, training sessions, or new toys can stimulate your animal’s mind and enhance their quality of life. This is particularly useful if you are leaving them while you go to work, or simply need to keep them busy while working from home.

Grooming & Hygiene

For you: Regular grooming activities, such as skincare, haircare, and dental hygiene, promote overall well-being.

For your animal: Maintain their grooming needs by brushing their coat, trimming nails, and ensuring dental care. Regular grooming not only keeps your furry friend healthy but also strengthens your bond.

Relaxation & Mindfulness

For you: Incorporate practices like meditation, deep breathing exercises, or yoga to manage stress and promote mental clarity. This doesn’t have to be lengthy or complicated to help you feel more relaxed.

For your animal: Create a calm environment for your companion. Soft music, gentle petting, or simply sitting quietly together can have a soothing effect. Some animals may also benefit from designated relaxation spaces within the home.

Regular Health Check-Ups

For you: There are many checks humans should be getting regularly, schedule routine medical and dental check-ups to monitor and maintain health. It is better for peace of mind to be safe rather than sorry.

For your animal: Regular veterinary visits are crucial for early detection of potential health issues. Ensure your animal is up-to-date with vaccinations and preventative care.

Social Interaction

For you: Maintain connections with friends and family to support emotional well-being. It is underrated how even an hour catch up with a friend or family member can lift your mood or simply remind you that you are not alone.

For your animal: Depending on the species and temperament, social interaction can be beneficial. This might include playdates with other animals or simply spending quality time together.

By integrating these self-care practices into your daily routine, you and your animal can enjoy a healthier, happier life together. Prioritising mutual well-being not only enhances your quality of life but also deepens the bond you share with your beloved companion.

Religious and Spiritual Literature to Read and Broaden Your Horizons

man reading bible outside church — from Freepik

Whether you’re deeply religious, spiritually curious, or simply interested in understanding different worldviews, exploring religious and spiritual literature can provide profound insights into human culture, philosophy, and the eternal questions that have captivated minds throughout history. This guide presents a diverse selection of texts that offer windows into various traditions and perspectives.

Ancient Wisdom Traditions

The foundational texts of major world religions continue to shape human thought and culture. The Bhagavad Gita, a cornerstone of Hindu philosophy, explores duty, morality, and the nature of existence through a conversation between the warrior Arjuna and Lord Krishna. This poetic dialogue tackles universal themes while introducing core concepts of Hindu thought like dharma and karma.

The Tao Te Ching, attributed to Laozi, presents Taoist philosophy through elegant, often paradoxical verses that contemplate the nature of reality and human behavior. Its spare yet profound observations about finding harmony with the Tao (the Way) have influenced Eastern and Western thinkers for millennia.

Buddhist literature offers multiple entry points. The Dhammapada contains direct teachings attributed to the Buddha, focusing on ethical conduct and the path to enlightenment. For a more contemporary take, Thich Nhat Hanh’s “The Heart of the Buddha’s Teaching” makes Buddhist concepts accessible to modern readers while preserving their depth.

Abrahamic Traditions

The Bible, comprising the Old and New Testaments, stands as one of the most influential texts in human history. Its diverse collection of writings includes historical narratives, poetry, wisdom literature, prophetic works, and early Christian teachings. From the creation stories in Genesis to the apocalyptic visions of Revelation, the Bible offers rich literary traditions that have profoundly shaped Western culture, art, and philosophy.

“Modern translations like the NRSV (New Revised Standard Version) or Robert Alter’s literary translation provide accessible entry points, while companion works like “The Oxford Bible Commentary” offer valuable scholarly context for deeper understanding.”, says Pentecostal Publishing, a publisher of Christian books.

Beyond simply reading religious scriptures, exploring scholarly analyses and interpretations can deepen understanding. Karen Armstrong’s “A History of God” traces how Jewish, Christian, and Islamic concepts of divinity have evolved, offering valuable context for approaching these traditions’ sacred texts.

Thomas Merton’s “New Seeds of Contemplation” presents Christian mysticism and contemplative practice in dialogue with modern life. Though rooted in Catholic tradition, its insights speak to anyone interested in spiritual development.

For Islamic spiritual literature, Rumi’s poetry, particularly “The Essential Rumi” translated by Coleman Barks, offers mystical insights that transcend religious boundaries. Ibn Tufayl’s “Hayy ibn Yaqzan,” a philosophical novel about a child raised by gazelles who discovers religious truth through reason, demonstrates Islam’s rich intellectual tradition.

Modern Spiritual Perspectives

Contemporary authors have developed new frameworks for discussing spirituality that often bridge traditional and modern viewpoints. Huston Smith’s “The World’s Religions” provides thoughtful overviews of major traditions while highlighting their universal aspects.

Alan Watts’s “The Book: On the Taboo Against Knowing Who You Are” draws on Eastern and Western traditions to explore fundamental questions about identity and consciousness. Though not strictly religious, it offers valuable perspectives on spiritual matters.

For those interested in indigenous spirituality, “Black Elk Speaks” shares Lakota wisdom and worldview through the life story of a holy man, while “The Teachings of Don Juan” by Carlos Castaneda, though controversial, introduces readers to Yaqui spiritual practices.

Interfaith and Comparative Works

Understanding how different traditions approach similar questions can broaden spiritual horizons. Huston Smith’s “Forgotten Truth” explores common ground between religions’ metaphysical teachings. Joseph Campbell’s “The Hero with a Thousand Faces” reveals shared patterns in religious narratives worldwide.

Diana Eck’s “Encountering God: A Spiritual Journey from Bozeman to Banaras” offers personal insights into interfaith dialogue and understanding. Her experiences navigating between Christian background and Hindu studies illuminate the challenges and rewards of crossing religious boundaries.

Scientific and Philosophical Perspectives

William James’s “The Varieties of Religious Experience” examines spirituality through a psychological lens while maintaining respect for religious phenomena. More recently, integral philosopher Ken Wilber’s works like “A Brief History of Everything” attempt to synthesize spiritual traditions with modern scientific understanding.

Contemporary Applications

Modern authors have explored how ancient wisdom applies to contemporary life. Pema Chödrön’s “When Things Fall Apart” applies Buddhist teachings to dealing with difficulty and change. Ram Dass’s “Be Here Now” bridges Eastern spirituality with Western psychology and counterculture perspectives.

Approaching Religious Literature

When exploring religious and spiritual texts, approach them with openness while maintaining critical thinking. Consider historical and cultural contexts, but also look for universal insights that transcend particular traditions. Reading complementary scholarly works can provide valuable context and interpretation.

Remember that religious literature often operates on multiple levels – literal, ethical, allegorical, and mystical. Don’t feel pressured to accept every teaching literally; instead, engage with these texts as sources of wisdom that have guided human thinking about life’s fundamental questions.

This journey through religious and spiritual literature can expand understanding not just of different faiths, but of human nature itself. Whether seeking personal growth, cultural knowledge, or philosophical insights, these works offer rich resources for exploration and contemplation.

Managing Stress and Anxiety in School-Age Children

Children today face increasing academic pressures, social expectations, and extracurricular commitments, all of which can contribute to stress and anxiety. While some stress is a normal part of growing up, excessive anxiety can affect a child’s emotional wellbeing, academic performance, and overall happiness.

As a parent or caregiver, understanding the signs of stress and implementing effective coping strategies can help children develop resilience and manage their emotions in a healthy way. Here are some key steps CEA schools recommend to support school age children in handling stress and anxiety.

Recognising Signs of Stress and Anxiety in Children

Children may not always be able to express their feelings of stress and anxiety, so it is important to recognise the signs. Symptoms may include:

Frequent headaches or stomachaches with no medical explanation
Difficulty sleeping or frequent nightmares
Changes in appetite, either overeating or loss of interest in food
Increased irritability, mood swings, or emotional outbursts
Withdrawal from friends, family, or activities they once enjoyed
Difficulty concentrating or a drop in academic performance
Nail biting, hair twirling, or other nervous habits

If stress and anxiety persist or begin interfering with daily life, seeking professional support from a counselor or therapist may be beneficial.

Teach Healthy Coping Mechanisms

Help children develop strategies to manage stress, such as:

Deep Breathing Exercises: Teaching them simple breathing techniques, like inhaling for four counts and exhaling for four counts, can help calm their nervous system.
Journaling: Writing about feelings can provide an emotional outlet.
Creative Activities: Drawing, painting, or playing music can be therapeutic ways to express emotions.
Physical Activity: Regular exercise, such as playing outside, dancing, or sports, can release built-up stress and improve mood.

Maintain a Balanced Routine

Lack of sleep can heighten stress and make it harder for children to cope with daily challenges. Establish a consistent bedtime routine that includes winding down activities such as reading a book, taking a warm bath, or listening to calming music. Avoid screen time at least an hour before bed to improve sleep quality.

Model Healthy Stress Management

Children learn how to handle stress by observing the adults around them. Demonstrate healthy ways to manage your own stress, such as taking deep breaths, staying calm in difficult situations, or expressing emotions in a constructive way. Showing them that challenges can be managed positively helps build resilience.

Encourage Problem Solving Skills

Instead of immediately solving their problems for them, guide children through the process of problem solving. Help them break down challenges into smaller, manageable steps and encourage them to come up with possible solutions. This fosters independence and confidence in their ability to handle difficult situations.

Limit Screen Time and Social Media Exposure

Excessive screen time, especially on social media, can contribute to anxiety by exposing children to unrealistic comparisons, negative peer interactions, and information overload. Set healthy limits on screen time and encourage more real world interactions and activities.

Foster a Positive Mindset

Help children develop a growth mindset by emphasising effort over perfection. Encourage them to see mistakes as learning opportunities rather than failures. Praise their persistence, creativity, and hard work rather than just focusing on results.

Create a Safe and Supportive Environment

A loving and secure home environment can provide children with a strong emotional foundation. Regular family meals, game nights, or one-on-one time with parents can help strengthen emotional connections and give children a sense of security.

Seek Professional Support When Needed

If a child’s stress or anxiety becomes overwhelming, seeking professional guidance from a school counselor, therapist, or

A well-structured daily routine can provide a sense of stability and control. Ensure that children have a balance between school, play, rest, and social time. Avoid overscheduling and allow for unstructured free time where they can relax and recharge.

Ensure Quality Sleep

Model Healthy Stress Management

Encourage Problem Solving Skills

Limit Screen Time and Social Media Exposure

Foster a Positive Mindset

Create a Safe and Supportive Environment

Seek Professional Support When Needed

If a child’s stress or anxiety becomes overwhelming, seeking professional guidance from a school counselor, therapist, or pediatrician can provide additional support. Early intervention can prevent long term emotional struggles and help children develop effective coping skills.

Stress and anxiety are a normal part of life, but with the right support, children can learn how to manage their emotions in a healthy way. By fostering open communication, teaching coping strategies, and creating a balanced routine, parents and caregivers can help children build resilience and confidence in handling life’s challenges.

Supporting a child’s emotional wellbeing not only helps them navigate school but also prepares them for a lifetime of healthy stress management.