Category: Blog

Anatomy of Hip Openers

 

 

Let’s understand a little about how the hips are structured and their function. hips connect to the lower limbs and torso, making them a critical point of position for balance, mobility, and stability of the entire body. If you have knee joint pain, your hips are valuable for taking the pressure off the knees by putting more pressure on the hip joint.

 

The hip joint is a ball-and-socket joint with the torso and a complex diarthrodial synovial, sacroiliac joint with the spine, providing a wide range of motion (ROM). It’s responsible for your stability when walking or standing and supports your body weight. The ball and socket joint consists of the head of the thigh bone (femur) connected with the acetabulum, which is the socket part of the hip joint. This structure allows for a greater range of motion than other joints such as the hinge joints (elbow or knee). You can perform extension, flexion, abduction, and adduction here.

 

If your hips are tight, your back muscles like the PSOAS muscle might also be tight. This muscle runs from the lumbar spine through the pelvis to the femur. Tightness in the hips can cause it to go up to the back too. Over time, it will shorten the PSOAS muscle (the largest hip muscle), and that will start to impact everyday functions like walking, sitting, standing, and others.

 

Therefore, hip mobility is crucial for the safety of the lower back and knees. Loosening up the hips and lubricating them with regular exercises like yoga is hence a vital part of lower body fitness. Practicing yoga will improve your range of motion, posture, and blood flow and strengthen your muscles.

 

The benefits of yoga stretch for hips 

 

Injury prevention:

 

Hip openers are an excellent way to release tension and relieve pain in the back and hip area. They stretch and strengthen the muscles, while also providing a massage. By doing so, hip openers can help prevent pain, spinal misalignments, and other long-term damage. To increase mobility and flexibility, it’s essential to open the front, back, and sides of the hips efficiently. Practicing yoga poses for hips can be extremely beneficial for the hip and back, preventing injuries and relieving pain.

 

Protect hips and knees:

 

It is important to perform hip-opening asanas correctly and with the guidance of a teacher. The knee is a hinge joint that can only be flexed and extended; it cannot be rotated. The hip, being a ball-and-socket joint, is responsible for rotation, resulting in more pressure on the hips. Yoga for hips can provide much-needed attention and relief.

 

Yoga hip openers like Frog Pose target the deep muscles of the hips and lower back, reducing discomfort and promoting a happier back and hips.

 

Increases Flexibility & Mobility:

 

One of the most notable benefits of practicing hip openers in yoga is a significant increase in flexibility and mobility. The muscles surrounding the hips, such as the hip flexors, adductors, and rotators, tend to become tight due to prolonged sitting or inactive lifestyles. Hip openers gently stretch and release these tight muscles, gradually improving their range of motion.

 

With regular practice, you will notice increased flexibility and ease of movement in your hips, allowing you to perform more challenging yoga poses without pain or discomfort.

 

7 Hip Opening Yoga: for Stress Relief and Greater Flexibility

 

1. Happy Baby Pose (Ananda Balasana)

 

 

Happy Baby Pose is an excellent asana for achy hips as it gently stretches and opens the hip muscles. The wide stance targets the hip flexors, adductors, and external rotators, which all work wonders for your flexibility and mobility.

 

 

 

 

2. Bound angle pose (Baddha Konasana)

 

 

Baddha Konasana is a beginner’s posture that is extremely beneficial in releasing tightness around the hips and lower back. It relaxes the pelvic region and opens up the hips and inner thighs. It also induces blood flow and improves circulation in the abdomen, lower back, and hip region. 

 

 

3. Lizard Pose (Uttana Pristhasana)

 

 

The lizard pose is one of the best hip openers. It provides an intense stretch to the hip region, strengthening and stretching all the muscles. Let go of tightness and tension in the region with this asana. You can also practice variations in this asana to make the stretch more intense. 

 

 

4. Low lunge

 

 

 

Most tightness is felt around the hip flexors and quadriceps. It is important to give a lot of attention to this area. The low lunge will not only stretch out the hip region but also give your back and thighs a good stretch. Furthermore, it will improve blood circulation and strengthen the muscles. 

 

 

5. One-legged Pigeon pose (Kapotasana)

 

 

Kapotasana is also a wonderful hip opener. It’s also a very relaxing asana that tends to massage the muscles in the lower back and hip region. Doing a variation, where you bring your forehead close to the mat is a restorative version that relaxes the mind and body while also providing an intense stretch to the muscles. 

 

 

6. Garland pose (Malasana)

 

 

Often known as the yogic squat, this posture increases the blood flow in the abdomen and pelvis and strengthens the pelvic floor muscles. It also opens up the groin and hip region. It also improves hip mobility, flexibility, and stability.  It is recommended to stay in the posture for 5-10 breaths and to repeat a few times. It’s also one of the best asanas for women’s health. 

 

 

How Long Does It Take to Open Tight Hips?

 

Opening the hips requires regular practice, but it’s crucial to avoid pushing too far. By consistently and mindfully practicing hip-opening exercises, you will see noticeable improvements within about a month. 

 

However, it’s essential to delve deeper into your motivation for wanting to open your hips and assess your lifestyle, including work commitments, other forms of exercise, and any previous exercise-related experiences or injuries.

 

It’s also important to acknowledge that people possess varying degrees of hip rotation due to differences in bone structure and skeletal shape. So, while progress is certainly achievable, it is vital to recognize and work within your body’s unique capabilities and limitations.

 

 

Millennials or as we call the young adults are the future of our nation. The young people with great mindsets, open thoughts, logical thinking, and practical viewpoints are smarter than the previous generations and much more advanced. All thanks to the technology, Smartphones, and the internet that has changed the face of the present generation.

But as smart as they may seem to be, we cannot deny the fact that the terms depression, anxiety, panic attacks, suicide, stress, etc. are also associated most with the millennials.

Causes of Depression, Anxiety, and Stress among young adults

Every other person in this young generation is either suffering from some physical or mental problem that takes a toll on their health and personal life. We can attribute these growing problems to the sedentary lifestyle, junk eating habits, and growing stress and worries about succeeding in every sphere and being the best.

The world lives on the rule of ‘Survival of the fittest,’ and therefore there has to be something that can solve all these problems and enable this young generation to stay happy, calm, and peaceful so that they can spread joy around them.

“Yoga is the perfect way to deal with depression, stress, and anxiety”

Those days are gone when yoga was just for the old, sick, or obese people. With specific yoga poses for depression, stress, and anxiety along with breathing techniques, you can explore the subtle energies of life and align your body, mind, and soul to experience great joy, health, and positivity.

Here I would like to throw some light on a true incident that happened in the life of one of my yoga students Shivani Bhatt from Vadodara. Back in 2012, she was really stressed and depressed about her condition as she was suffering from thyroid, anxiety, and hormonal imbalance but with the help of yoga, she transformed her health conditions completely, and apart from that she learned self-care, love and compassion which has made her a happier person who can now contribute better in her family and at her workplace.

Yoga is not meant to shape your body but to shape your mind and it makes you a better and more confident person each day. By practicing yoga for depression and meditation for stress, you can tackle these problems in the most natural and harmless way.  It helps you excel in every sphere of life be it personal or professional.

Yoga fills you up with great joy and optimism so that you can become the best version of yourself. So, if you want to become fearless, confident, independent, healthy, and joyful then trust your intuition and make yoga a part of your daily life.

Once in your life try to practice yoga for depression and meditation for stress and you will be amazed to see and feel the ecstatic benefits.

Any day or any time is appropriate to enter new dimensions of health and happiness with “Health First” and transform your health naturally by performing Yoga for Depression, Anxiety, and stress.

Connect with us to know more.

Millions of school aged children, as well as a large number of adults, are diagnosed with attention deficit and hyperactivity disorders. Although estimates vary from 1 percent to 20 percent, most researchers believe that approximately 5-8 percent or more of children have this disorder. Today, the vast majority of these children as well as adults are put on medication as the main feature of their treatment. Given that long-term medications can ameliorate ADHD symptoms but may also have negative side-effects such as sleep disturbances, reduced appetite, and mood disorders, involving physical activity can serve as a low-risk treatment for ADHD symptoms.

Yoga is an age-old discipline developed and practiced in our country and more recently introduced and popularized throughout the World.  Practicing Yoga is considered as physical discipline of breathing and body postures designed to strengthen and cleanse the body as a part of our spiritual philosophy.

Recent researches suggest that Yoga Exercises shows promise as an effective treatment, reporting improvement in measures of interference control, set shifting, consistency in response speed, vigilance and impulsive control among individuals with ADHD.

Therapeutic Yoga has been found to be a feasible school intervention for children with emotional and behavioural disorders and can be effective in ameliorating the symptoms that also pervasively occur in children with ADHD, such as inattention and bad adaptive skills in class. Yoga, being different from normal physical exercise, its practicing steers individuals to master certain breathing techniques, postures, and cognitive control which can help promote self-control, attention, body awareness, and stress management.

Role of Yoga Therapy

Yoga uses body postures and breathing practices to strengthen muscles, improve balance, increase body awareness, allow greater range of joint motion, promote relaxation and emotional regulation. Yoga Therapy uses props and modified practices to allow people with disabilities to experience the same benefits. In essence, the practice of yoga exercise elicits reduced activation of the sympathetic nervous system and increased activation of the parasympathetic nervous system resulting in a sense of equilibrium into the body and mind, and increased emotional self-regulation. Yoga

Strengthening Motor Functioning

Here! yoga works on the child’s fundamental ability to use his nervous system and control his body in a healthy, age-appropriate way. This would include balancing, coordination, movement, integrating left and right body parts, hand-eye coordination, fine and gross motor skills, and the like. Yoga Therapy sessions incorporate challenges to the muscles in the trunk (hips, tummy, back, sides, neck), upper extremities (shoulders, arms), and weight bearing in the hands during fine motor treatment.

Breathing

Most of us seldom pay any attention to the way we breathe.  In fact, majority of the people are “shallow breathers”.  This means that we are not aware of the tendency to breathe into our chest, filling only the upper portion of the lungs. These short shallow breaths result in respiration which is inefficient because you breathe many more shallow breaths to get adequate oxygen into the circulatory system.  Shallow breathing actually creates the “fight or flight” stress response in the body.  Breathing is one of the few autonomic body systems over which we have control e.g. we can immediately and directly slow down and deepen the breath.  Most of the children are unaware of their breathing pattern. Children with disabilities may be even less aware of their breath. Some children even habitually and unintentionally hold their breath.  Awareness of the breath can be difficult and sometimes confusing for children, especially ADHD/ADD. Thus breathing awareness becomes one of the most challenging lessons in Yoga Therapy Session. For children who struggle with symptoms of emotional regulation, mood swings, anxiety, or lethargy, breathing techniques can help greatly to modulate the body and bring calmness in mind.

Body Awareness

One of greatest benefits of yoga for children with ADHD/ADD is increased body awareness. Coordinating with breathing and movement during asanas practice together becomes the first level of work.  For example, lifting an arm with inhalation and lowering with exhalation not only helps with motor control and planning, and provides an inner sense of rhythm. Performing more complex tasks like learning to flex or tighten a muscle or being able to correctly identify the thigh, ankle, wrist and chin helps kids embody the words they hear used so often, gives students a sense of power and self-esteem.

Though, Yoga is often not thought of as therapy, there is a growing body of practitioners who use the methods and techniques of yoga as a therapeutic tool in various populations, setting, and disabilities.  And Yoga therapy is being recognized as a stand-alone therapeutic tool or combined with another discipline can be of great benefit for those with disabilities and in need of physical rehabilitation.

माननीय प्रधानमंत्री श्री नरेन्द्रभाई के आन्तरिक कालेधन के सफाये के लिए उठाये अप्रत्याशित नोटबंदी के फैसले ने विश्व राजनीति- अर्थनीति की दुनिया में सुनामी ला दी. देशवाशियों को कष्ट उठाना पड़ेगा, इस बात का आगाह प्रधानमंत्री ने पहले ही अपने राष्ट्रीय-उद्बोधन में कर दिया था. जैसा की अनुमानित था, उन नागरिकों से लेकर जो बड़े नोट घर में रखने में ज्यादा विश्वास रखते थे, गृहणियां और दैनिक मजदूरी करके अपना गुजारा चलाने वाले सभी नोट बदलने के लिए लम्बी-लम्बी कतारों में बैंक में उमड़ने लगे. प्रिंट- इलेक्ट्रोनिक मीडिया का रोल बैंकों के बाहर लगी कतारों को हीरो बनाने में ज्यादा रहा; जबकि एक अरब से अधिक जनसंख्या वाले देश का ‘भारतीय अर्थ-तंत्र’ पर विश्सनीयता का भारी उत्तरदायित्व अपने संख्या में कम परन्तु अपने मज़बूत कन्धों पर लिए ‘अर्थ-सैनिकों’ के ऊपर अपेक्षा के अनुरूप नहीं रहा.

 

ये ‘अर्थ-सैनिकों’ अन्य किसी भी सैन्य-बल की तरह बिना कुछ बोले, आदेश का पालन कर रहे हैं, शायद अपनी कर्तव्य-निष्ठा से देशवासियों को बताना चाहते हैं कि वह लोग देश की आवश्यकता की घड़ी में अपना सब कुछ न्योछावर करने के लिए तैयार हैं. ८ तारीख से ही चल रहा है कि कुछ लोगों की शादी की प्रॉब्लम है तो कहीं कोई बीमार है, परन्तु इन अर्थ-सैनिकों के बारे में कोई नहीं लिख रहा कि उनके परिवार में किस तरह का माहौल होगा किस तरह छोटे-छोटे बच्चे अपने पापा या मम्मी के इंतजार में आंसू बहा के सो जाते हैं. उनके घर में सब्जी कैसे आती होगी? खाना कैसे बनता होगा? (उनके ऊपर भी नोट बदलने का वही कानून लागु होता है जन सामान्य के लिए है)

 

कई लोग जो अपने परिवार से दूर रह कर नौकरी कर रहे हैं और एक शनिवार-रविवार का बेसब्री से इंतज़ार करते हैं, ताकि अपने परिवार से मिल सके, इस नोट-बंदी नियम बाद घर-परिवार एक सपना हो गया है. आज बैंकिंग में काफी बड़ी संख्या में युवती काम करती हैं, जिनके बहुत ही छोटे बच्चे हैं, उन्हें शिशु-पान कराने का भी समय नहीं मिल पा रहा है. ऐसी भी घटनाएं भी सामने आयीं है कि कई ‘अर्थ-सैनिकों’ की अपने कार्य के दौरान जान भी चली गयी. हम लोग समझते हैं कि पब्लिक का बैंक टाइम खत्म होते ही इन ‘अर्थ-सैनिकों’ का काम खत्म हो जाता है जबकि हकीकत में उसके बाद उन्हें पूरे दिन का हिसाब-किताब मिला कर रखना पड़ता है, इतनी अफरा-तफरी के बीच इनको काम करना पद रहा है कि हिसाब किताब में चूक होना स्वाभाविक है जिस कारण से कई बार तो रात के बारह-एक-दो भी बज रहे हैं. न केवल ये, गलती से ज्यादा रकम का भुगतान कर देने पर खोट की रक़म उन्हें अपने व्यक्तिगत खाते से भरनी पड़ती हैं.

 

मेरा इन सब बातों को बताने का अर्थ यह कतई नहीं कि इस तरह के कर्तव्यनिष्ठ लोक सेवकों के प्रति कोई सहानभूति पैदा करना बल्कि आज उनको उसी प्रकार का आदर सम्मान मिलना चाहिए जो देश के अन्य सैन्य बल को मिलता हैं क्यूंकि देश यदि आतंरिक रूप से मज़बूत होगा तभी उसकी सीमायें सुरक्षित होंगी और यदि देश को अन्दर से मज़बूत करना है तो इन अर्थ-सैनिकों का उत्साह बढ़ाये रखना होगा.

 

अंत में भारतीय प्रधानमन्त्री श्री नरेन्द्रभाई को खूब-खूब अभिनन्दन जिनकी दूर-दर्शिता ने ‘व्हाट्-कॉलर बैंकर्स’ को राष्ट्रप्रेम में समर्थित ‘अर्थ-सैनिक’ बदल दिया.

 

स्वस्थ राष्ट्र, स्वस्थ तन और मन की कामना के साथ जय हिन्द

Posture is essentially the position of the body in space, the relationship of the body parts—head, trunk, and limbs—to each other. Changes in posture occur when any part of the body is moved. More so; how one looks and feels is directly related to one’s posture. Despite the importance of having good posture, most of us don’t do anything to improve it. And over time, bad habits lead to fatigue, depression, pain and headaches because we think it’s normal.

Living with bad posture can be a dangerous thing. The muscle and ligament imbalances that result from poor alignment can lead to all sorts of problems viz. Chronic back, neck, and shoulder pain, Foot, knee, hip, and back injuries, Headaches, Stiffness, Fatigue, Muscle atrophy and weakness, Difficulty breathing, Digestion issues, Impingement and nerve compression, Sciatica and Carpal tunnel syndrome.

Poor Posture – How does it happen?

Often, poor posture develops because of accidents or falls. But bad posture can also develop from environmental factors or bad habits. Today, posture-related problems are increasing because we become a society that watches more television than any previous generation and we have become a more electronic society, with more and more people working at sedentary desk jobs or sitting in front of computer terminals.

Tips for keeping good posture lifelong

1. Keep weight down – excess weight, especially around the middle, pulls on the back, weakening stomach muscles.
2. Develop a regular program of exercise – regular exercise keeps one flexible and helps tone muscles to support proper posture.
3. Buy good bedding – a firm mattress will support the spine and help maintain the same shape as a person with good upright posture.
4. Pay attention to injuries from bumps, falls and jars – injuries in youth may cause growth abnormalities or postural adaptations to the injury or pain that can show up later in life.
5. Have eyes examined – a vision problem can affect the way one carry oneself as well as cause eyestrain.
6. Be conscious at working place ergonomics. Invest in an ergonomic chair, keyboard and mouse.
7. Get up and stretch every half hour or hour, if possible. This will give body a break and allow organs to get the oxygen they need.
8. Focus on exercises that strengthen core. A strong core will make it much easier for body to remain in an upright position.
9. Practice yoga.Yoga encourages good posture. A large portion of the poses require keeping shoulders and chest broad, which open the lungs and allows breathing easily.

Posture ranks at the top of the list when we talk about good health. It is as important as eating right, exercising, getting a good night’s sleep and avoiding potentially bad habits. Good posture is a way of doing things with more energy, less stress and fatigue. Without good posture, one cannot really be physically fit.

 

Pregnancy is an amazing time in a woman’s life, when phenomenal changes take place on a physical and emotional level. Yoga is an excellent way to prepare for pregnancy and childbirth and to minimize or prevent many of the common discomforts of pregnancy. The optimum time to begin yoga practice in preparation for childbearing is before pregnancy, although a gentle practice may be started under the guidance of an experienced teacher at almost any time during the term. Yoga can usually be safely practiced by women of normal health who have no complications related to present or past pregnancies. In cases where health issues or difficulties may exist consulting medical practitioner is always advisable. Gentle and modified yoga asanas practiced during the first, second and third trimester brings following benefits for the pregnant women:

 

Body Awareness

Yoga encourages being in the moment — to be fully present. It encourages listening to the body, to accept it as it is, and to surrender to its sometimes uncomfortable changes. During pregnancy, as uterus expands and grows heavier with increasing weight of unborn baby, results in shifting of body’s centre of gravity and encourages the lumbar spine to arch. This shift in weight places extra strain on lower back and neck. When combined with loosening joints due to hormonal releases it can all add up to a miserable time with back pain. Through gentle asanas and simple strength- building postures, a pregnant woman can improve her physical health. Yoga open up trouble spots such as lumbar spine, shoulders, neck, and backs of the knees, and enhances flow of oxygen-rich blood flush out toxins.

 

Keep in Shape

The hormone progesterone slows down the metabolic rate, meaning thereby the weight gain will be upto 50 per cent more than usual. Prenatal yoga, unsurprisingly, has come into vogue with as a way to stay fit during pregnancy — and to make it easier to get back in shape post-natal. The gentle exercises tailored specifically to the needs of pregnant women can be a good alternative to more high-intensity workouts that may not be advised for expecting mothers. Like any other yoga class, prenatal yoga sessions can help burn calories, as well as building strength and flexibility. Expecting mothers have an option to choose yoga sessions of varying intensities, from vigorous to slower and more meditative, depending on their needs.

Less stretch marks during pregnancy

Women whose skins are used to stretching with yoga get lesser stretch marks during pregnancy as compared to non-practitioners. As the volume of blood increases in the body during the pregnancy period, yoga helps to enhances healthy blood flow. Improved circulation acts upon the endocrine system which encourages glands more effectively, no matter how big is the belly.

Reduction in stress level

Yoga can be a safe, natural method of preparing for the miracle of childbirth by combining breathing and relaxation techniques with stretching, strengthening, and balancing exercises. The breathing exercises help in reduced stress level, relief of the symptoms of depression, easing back and joint pain, improved sleep, controlling nausea, developing the ability to exhale for the full length of a contraction. More over relaxation and breathing techniques help to release endorphins, natures’ natural painkillers.

Connect with unborn baby

One of the best things about yoga is the ‘me-time’ one gets – the quiet, reflective time where expectant mother shall focus on herself. The best thing a mother to be finds about yoga is the time to connect with the growing baby inside, feel every kick and flutter with each focused breathe and send wishes and thoughts down to him/her to be well and happy.

Deliver easy

Regular yoga practice makes it easier to withdraw from the outer world of distractions and focus on instinctive realm within during labour. Flexibility of body and mind which an expectant mother develops during yoga practice helps to accept and adapt to whatever happens when the time comes to deliver.

 

Till about two decades ago, the issue of overweight was emerging as a public health concern primarily in children of developed western countries. However, Asian countries such as India have also caught up with this phenomenon. India is now being considered a fast weight gaining nation, ironically, at the same time it is also struggling with malnutrition. According to various studies, the current prevalence of childhood overweight in India could range from 4% to 22%. Obesity is mainly observed in urban children as young as three years up to 12 years. Out of every 10 urban children, at least three are obese and overweight. Most of these over-fed children belong to well-to-do upper and upper-middle class families.

 

Causes of obesity in children

As everyone already knows that children are becoming heavier, environmental and hereditary factors play the major role in childhood obesity. In only 5 to 10 percent cases endocrine, syndromic or CNS causes are implicated. The causes of childhood obesity may be following:

 

• More and more children live in cities and suburbs where walking and other physical activities are discouraged by the design and the lifestyle.
• There’s an increased consumption of fast food, which is high in calories and fat.
• There’s a decrease in physical activities at school and after school. Children are usually driven to and from school. After school, the time that previous generations spent running around in the outdoors is now used for watching TV, surfing the Internet, and playing video games.
• Endocrine –Growth Hormone Disorder, hypothyroidism, Cushing syndrome
• Genetic syndromes- Prader-Willi, Laurence-Moon-Biedl, Turner.
• CNS lesions – infection, surgery, radiation, craniopharyngioma
• Miscellaneous-steroids, anti-epileptics.

 

Complications associated with obesity:

If proper treatment is not taken this may lead to further complications:

• Congestive heart failure, hypertension, dyslipidemia, left ventricular hypertrophy.
• Dyspnoea & fatigue, obstructive sleep apnea, asthma.
• Stroke, Pseudo tumor cerebri.
• Degenerative arthritis, low back pain, Blount’s disease.
• Type 2DM, PCOS, Infertility.
• GERD, Reflux oesophagitis.
• Bipolar disorder, Depression/ Low self –esteem, Behaviour abnormalities.

 

Homeopathic treatment of childhood obesity

Homoeopathy is one of the most popular holistic systems of medicine. The selection of remedy is based upon the theory of individualization and symptoms similarity by using holistic approach. This is the only way through which a state of complete health can be regained by removing all the sign and symptoms from which the patient is suffering. The aim of homeopathy is not only to treat childhood obesity but to address its underlying cause and individual susceptibility. Dealing with obesity has to be directed to achieving two goals:

 

1. Prevention: Homoeopathy can be an important part of these efforts. By eliminating the need to take conventional medications that are known to cause weight gain, such as hormones and antipsychotic medications, homoeopathy helps to significantly decrease the number of obese children.
2. Treatment: Some children who are seemingly healthy still have a tendency to eat more than they need to and to become overweight. Constitutional treatment of these children addresses their core issues and ultimately helps resolve this problem, too.

 

Homeopathy treatment for obesity

As causatives are different, each person is not alike; homoeopathy treats with its individualistic approach. Constitutionally there are remedies that help with basic constitutional types that often have tendency to be overweight like, Antim Crud, Calcaria Carbonicum, Graphitis, Lycopodium, Natrum muriaticum, Nux Vomica, Phytolacca and many more. Homeopathic remedies for weight loss help in reducing weight by balancing the hormones and regulating the metabolic processes. The best part is that it is safe in all ages, non- harming, gives long lasting effects. Rational eating habits and exercise can make children strong and fit no matter what their innate structure and size are.