Dr. Marta Fiorotto, a scientist at the USDA/ARS Children's Nutrition Research Center at Baylor College of Medicine recommends that children do some type of vigorous activity such as swimming, biking, in-line skating, or running five times a week to build endurance.

"Children can be taught to pace themselves," Fiorotto said. "They should be able to talk while exercising. If they're too breathless to talk, they should slow down. If they can sing, they're not working hard enough."

Keeping the right pace permits sufficient oxygen to reach muscle cells to burn fat as fuel. Regular physical activity also improves overall health by building strong bones and reducing body fat.

"Children need to get their heart rate up for at least 20 minutes to improve cardiovascular fitness," Fiorotto said.

HAIR REQUIRES SPECIAL CARE IN SWIMMING POOL

Exercise is good for your health, but sun, sweat and swimming can cause hair to discolor if you don't follow some basic guidelines.

Chlorine in swimming pools bleaches the hair, but it is the copper present in the water source that can make hair turn green. Wearing a bathing cap while swimming can prevent this type of damage.

"To treat green hair, apply 2-3 percent hydrogen peroxide to the hair for 30 minutes," said Dr. Ida Orengo, an associate professor of dermatology. "This concentration will neutralize the green but won't bleach the hair," she said.

Since sun exposure can also change the color of color treated hair, Orengo advises wearing a wide-brimmed hat for protection.

EXERCISING WHEN SICK

If you're feeling under the weather, skip the gym.

"It's always best to ease back into your exercise routine," said Dr. W. Paul Glezen, a professor of molecular virology and microbiology .

"It is important to start back slowly so that your body has time to fully recuperate," Glezen said. "Even if you're feeling better, your body might not be ready for intense exertion."

Pushing your body too fast and too soon could cause a relapse.

DON'T PUSH CHILDREN INTO SPORTS

Parents who pressure their children to excel in sports might be driving them away from the game.

"Some parents build their lives around their child's sports, and when their child loses, it's a major ordeal," said Dr. Albert C. Hergenroeder, an associate professor of pediatrics and adolescent sports medicine.

Parents should encourage their children to excel in sports without being pushy.

"We've allowed the pressures of professional sports to percolate down to youth sports," Hergenroeder said. "When a child loses, he should be able to go out and get a snowcone and that's it--no pressure."

Source: Baylor School of Medicine