GCI Hockey Players Reunion

https://rockethockeyacademy.com/pom/pom-february-2024/

The Rocket Hockey Academy - POM (FEBRUARY 2024) - The Rocket Hockey Academy - POM (FEBRUARY 2024) -

Happy New Month to you.

We present to you our Hockey Personality of the month of August.

POM (August) – The Rocket Hockey Academy Dr. Walter Imoedemhe is an administrator, sportsman and a lecturer in law. Born in Auchi, native of Fugar, Etsako Central LGA, Edo State, enthusiastic for the game of hockey, a model of sportsmanship, Walter is an accomplished sportsman, an excellent administrator and a mentor.

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NUTRITION, Foundation To Higher IQ. Did you know? Up to 75 per cent of each meal goes to building your baby’s brain.Good nutrition is not just about strong bodies – it’s also about strong minds. Here’s what to know:Congratulati…

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SIT LESS, MOVE AROUND MORE!

There is increasing evidence that, unless you are a wheelchair user, sitting down too much can be a risk to your health.

To reduce our risk of ill health from inactivity, we are advised to exercise regularly, at least 150 minutes a week, and reduce sitting time.
Studies have linked being inactive with being overweight and obese, type 2 diabetes, some types of cancer, and early death.
Sitting for long periods is thought to slow the metabolism, which affects the body's ability to regulate blood sugar, blood pressure and break down body fat.

Many adults in the UK spend around 9 hours a day sitting. This includes watching TV, using a computer, reading, doing homework, travelling by car, bus or train but does not include sleeping.

The UK Chief Medical Officers' Physical Activity Guidelines report recommends breaking up long periods of sitting time with activity for just 1 to 2 minutes.

However, there is currently not enough evidence to set a time limit on how much time people should sit each day.

Nevertheless, some countries – such as Australia – have made recommendations that children limit screen time, such as TV and video games, to 1 to 2 hours a day. This is to reduce the time spent sitting.

Limitations with current research

Most of the evidence is based on observational studies, which have only shown an association between sitting and ill health but not a direct cause.

Under-5s

In children under 5, the advice is to limit the time they spend watching TV, travelling by car, bus or train, or being strapped into a buggy.
While this may be a challenge for busy parents, the advice reflects growing awareness that early life experiences and habits impact upon our health as adults.

Tips to reduce sitting time:
• do not leave a child in a pram or buggy, car seats or highchair for longer than 1 hour at a time
• reduce time spent in walking aids or baby bouncers
• reduce time spent in front of the TV or other screens

Physical activity guidelines for children (under 5 years)

Being physically active every day is important for the healthy growth and development of babies, toddlers and pre-schoolers.
For this age group, activity of any intensity should be encouraged, including light activity and more energetic physical activity.

Babies (under 1 year)

Babies should be encouraged to be active throughout the day, every day, in a variety of ways, including crawling.
If they're not yet crawling, encourage them to be physically active by reaching and grasping, pulling and pushing, moving their head, body and limbs during daily routines, and during supervised floor play.
Try to include at least 30 minutes of tummy time spread throughout the day when they're awake.
Once babies can move around, encourage them to be as active as possible in a safe and supervised play environment.
More ideas on how to keep your baby or toddler active:

Toddlers (aged 1 to 2)

Toddlers should be physically active every day for at least 180 minutes (3 hours). The more the better. This should be spread throughout the day, including playing outdoors.
The 180 minutes can include light activity such as standing up, moving around, rolling and playing, as well as more energetic activity like skipping, hopping, running and jumping.
Active play, such as using a climbing frame, riding a bike, playing in water, chasing games and ball games, is the best way for this age group to get moving.

Pre-schoolers (aged 3 to 4)

Pre-schoolers should spend at least 180 minutes (3 hours) a day doing a variety of physical activities spread throughout the day, including active and outdoor play. The more the better.
The 180 minutes should include at least 60 minutes (1 hour) of moderate-to-vigorous intensity physical activity.

Children under 5 should not be inactive for long periods, except when they're asleep. Watching TV, travelling by car, bus or train, or being strapped into a buggy for long periods are not good for a child's health and development.

All children under 5 who are overweight can improve their health by meeting the activity guidelines, even if their weight does not change. To achieve and maintain a healthy weight, they may need to do additional activity and make dietary changes.

What can you do if your child is overweight?

Physical activity ideas for under 5s
All movement counts. The more the better.
• tummy time
• playing with blocks and other objects
• messy play
• jumping
• walking
• dancing
• swimming
• playground activities
• climbing
• skipping
• active play, like hide and seek
• throwing and catching
• scooting
• riding a bike
• outdoor activities

Children and teenagers
For children and teenagers aged 5 to 18, reducing sitting time includes anything that involves moving in and around the home, classroom or community.

Tips to reduce sitting time:
• consider ways for children and teenagers to "earn" screen time
• agree a family limit to screen time per day
• make bedrooms a TV, computer/laptop and phone-free zone
• set "no screen time" rules to encourage other activities
• encourage participation in house chores such as setting the table or taking the bins out
• choose gifts such as a scooter, skateboard, ball or kite to encourage active play
Parents could lead by example by also reducing their TV time and other sitting-based tasks.

Physical activity guidelines for children and young people

How much physical activity should children and young people aged 5 to 18 do to keep healthy?
Children and young people need to do 2 types of physical activity each week:
• aerobic exercise
• exercises to strengthen their muscles and bones
Children and young people aged 5 to 18 should:
• aim for an average of at least 60 minutes of moderate or vigorous intensity physical activity a day across the week
• take part in a variety of types and intensities of physical activity across the week to develop movement skills, muscles and bones
• reduce the time spent sitting or lying down and break up long periods of not moving with some activity. Aim to spread activity throughout the day

What counts as moderate activity?

Moderate intensity activities will raise your heart rate, and make you breathe faster and feel warmer.
One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.
Children and young people should do a range of different activities across the week.

Examples include:
• walking to school or walking the dog
• playground activities, including jumping, running and catching
• physical education
• sports, like football or tennis
• swimming
• skipping
• dancing
• skateboarding or rollerblading
• cycling

What activities strengthen muscles and bones?

Examples include:
• gymnastics
• football
• jumping
• martial arts
• resistance exercises with exercise bands, weight machines or handheld weights
• sit-ups, press-ups and other similar exercises

Adults
Adults aged 19 to 64 are advised to try to sit down less throughout the day, including at work, when travelling and at home.

Tips to reduce sitting time:
• stand on the train or bus
• take the stairs and walk up escalators
• set a reminder to get up every 30 minutes
• place a laptop on a box or similar to work standing
• stand or walk around while on the phone
• take a walk break every time you take a coffee or tea break
• walk to a colleague's desk instead of emailing or calling
• swap some TV time for more active tasks or hobbies

Older people
Some older people (aged 60 and over) are known to spend 9 hours or more each day sitting.

Tips to reduce sitting time:
• avoid long periods sat in front of a TV or computer
• stand up and move during TV advert breaks
• stand or walk while on the phone
• use the stairs as much as possible
• take up active hobbies such as gardening and DIY
• join in community-based activities, such as dance classes and walking groups
• take up active play with grandchildren, if you have them
• do most types of housework

Physical activity guidelines for older adults
Older adults should do some type of physical activity every day. It can help to improve your health and reduce the risk of heart disease and stroke.
Speak to a GP first if you have not exercised for some time, or if you have medical conditions or concerns. Make sure your activity and its intensity are appropriate for your fitness.
Adults aged 65 and over should:
• aim to be physically active every day, even if it's just light activity
• do activities that improve strength, balance and flexibility on at least 2 days a week
• do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity if you are already active, or a combination of both
• reduce time spent sitting or lying down and break up long periods of not moving with some activity
If you've fallen or are worried about falling, doing exercises to improve your strength, balance and flexibility will help make you stronger and feel more confident on your feet.
What counts as light activity?
Light activity is moving rather than sitting or lying down.

Examples of light activity include:
• getting up to make a cup of tea
• moving around your home
• walking at a slow pace
• cleaning and dusting
• vacuuming
• making the bed
• standing up

What counts as moderate intensity activity?

Moderate intensity activity will raise your heart rate, and make you breathe faster and feel warmer. One way to tell if you're working at a moderate intensity level is if you can still talk, but not sing.

Examples of moderate intensity activities include:
• walking for health
• water aerobics
• riding a bike
• dance for fitness
• doubles tennis
• pushing a lawn mower
• hiking

What counts as vigorous intensity activity?

Vigorous intensity activity makes you breathe hard and fast. If you're working at this level, you will not be able to say more than a few words without pausing for breath.
In general, 75 minutes of vigorous intensity activity can give similar health benefits to 150 minutes of moderate intensity activity.
Most moderate intensity activities can become vigorous if you increase your effort.
Examples of vigorous activities include:
• running
• aerobics
• swimming
• riding a bike fast or on hills
• singles tennis
• football
• hiking uphill
• dance for fitness
• martial arts

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EXERCISING FOR ALL AGES.

Your heart, your brain – your entire body – benefits from exercise. In this chapter, we will bust the exercise myths that hold you back and help you set goals.
The Benefits of Exercise
There are many benefits of regular exercise and maintaining fitness and these include:
• Exercise increases energy levels
Exercise improves both the strength and the efficiency of your cardiovascular system to get the oxygen and nutrients to your muscles. When your cardiovascular system works better everything seems easier and you have more energy for the fun stuff in life.
• Exercise improves muscle strength
Staying active keeps muscles strong and joints, tendons and ligaments flexible, allowing you to move more easily and avoid injury. Strong muscles and ligaments reduce your risk of joint and lower back pain by keeping joints in proper alignment. They also improve coordination and balance.

• Exercise can help you to maintain a healthy weight
The more you exercisbe, the more calories you burn. In addition, the more muscle you develop, the higher your metabolic rate becomes, so you burn more calories even when you’re not exercising. The result? You may lose weight and look better physically which will boost your self-esteem.
• Exercise improves brain function
Exercise increases blood flow and oxygen levels in the brain. It also encourages the release of the brain chemicals (hormones) that are responsible for the production of cells in the hippocampus, the part of the brain that controls memory and learning. This, in turn, boosts concentration levels and cognitive ability, and helps reduce the risk of cognitive degenerative diseases such as Alzheimer’s.
There is overwhelming evidence that people who lead active lifestyles are less likely to suffer from illness and more likely to live longer.
• Exercise is good for your heart
Exercise reduces LDL cholesterol (the type that clogs your arteries), increases HDL (the good cholesterol) and reduces blood pressure so it lowers the stress on your heart. Added to this, it also strengthens your heart muscle. Combined with a healthy diet, exercise lowers the risk of developing coronary heart disease.
• Regular exercise lowers your risk of developing type 2 diabetes
Regular exercise helps to control blood glucose levels, which helps to prevent or delay the onset of type 2 diabetes. Additionally exercise helps to prevent obesity, which is a primary factor in the development of type 2 diabetes.
• Exercise enhances your immune system
Exercise improves your body’s ability to pump the oxygen and nutrients around your body that are required to fuel the cells that fight bacteria and viruses.
• Staying active reduces the likelihood of developing some degenerative bone diseases
Weight bearing exercise such as running, walking or weight training lowers your risk of both osteoarthritis and osteoporosis – the adage of “use it or lose it” really does apply to bones.
• Exercise may help to reduce the risk of certain cancers
Being fit may mean that the risks of colon cancer, breast cancer and possibly also lung and endometrial cancers are reduced.
Studies by the Seattle Cancer Research Centre have suggested that 35% of all cancer deaths are linked to being overweight and sedentary.

Exercise not only makes you physically fitter but it also improves your mental health and general sense of well-being.
• Active people tend to sleep better
Physical activity makes you more tired so you’re more ready to sleep. Good quality sleep helps improve overall wellness and can reduce stress.
• Exercise improves your mood and gives you an improved sense of well-being
Physical activity stimulates the release of endorphins which make you feel better and more relaxed. These in turn improve your mood and lower your stress levels.
• Exercise can help prevent and treat mental illnesses like depression
Physical activity can help you meet people, reduce stress levels, cope with frustration, give you a sense of achievement, and provide some important “me time”, all of which help with depression.
• Keeping fit can reduce some of the effects of ageing
According to the American College of Sports Medicine, current guidelines suggest that to stay healthy, adults between 19 and 64 should try to be active daily and follow these recommendations:
Cardiorespiratory Exercise
Cardiorespiratory exercise, often abbreviated to 'cardio', is any exercise that increases the heartbeat and breathing rate.
Such exercises include walking, running, swimming, cycling, dancing and team sports such as football, hockey, basketball etc.
You should get at least 150 minutes of moderate-intensity exercise per week.

These recommendations can be achieved through 30-60 minutes of moderate-intensity exercise (five times a week) or 20-60 minutes of vigorous-intensity exercise (three times a week) or a combination of both types.
One continuous session combined with multiple shorter sessions (of at least 10 minutes) is also acceptable.
For those starting out, gradual progression of exercise time, frequency and intensity is recommended. You are more likely to stay on track and avoid injury if you start gently.

Even if you can't reach these minimum targets you can still benefit from some activity.
Resistance Exercise
Resistance exercise is concerned with working the bodies muscle groups and building strength.
It is recommended that adults train each major muscle group two or three days each week using a variety of exercises and equipment.
Very light or light intensity resistance training is best for older persons or previously sedentary adults new to exercise
• Two to four sets of each exercise will help adults improve strength and power.
• For each exercise, 8-12 repetitions improve strength and power, 10-15 repetitions improve strength in middle-age and older persons starting exercise, while 15-20 repetitions improve muscular endurance.
It is recommended that adults should wait at least 48 hours between resistance training sessions.
Moderate vs Vigorous Intensity
There are a number of different ways to classify the intensity of any exercise, some based on heart rate, some on perceived exertion and some on how the exercise affects your metabolic rate.
Generally Speaking...

Moderate-intensity activity should raise your heart rate, make you breathe faster and make you feel warm enough to start to sweat.
Vigorous intensity exercise will make you breathe hard, increase your heart rate significantly and make you hot enough to sweat profusely.
The Physical Activity Guidelines for Americans suggests that moderate-intensity activity allows you to talk but not to sing, whereas more vigorous activity results in an inability to say more than a few words without pausing for a breath.
Examples of moderate intensity exercise include:
• Brisk walking (100 steps/minute)
• Dancing
• Swimming or aqua aerobics
• Gentle cycling (5-9mph)
• Badminton or doubles tennis
• Volleyball
Examples of vigorous intensity exercise include:
• Running
• Power walking at 5mph or more, or walking uphill briskly
• Cycling faster than 10mph
• Aerobics
• Martial arts
• Competitive sports (football, basketball, rugby etc.)
• Skipping/jump rope
• Rowing

Overall though, any activity that gets you moving, gets your heart rate up and gives you enough pleasure to do it regularly and often is good for you in almost every way.
Have fun, be healthy and feel good.

Cosyn Wellness cares!

The final match of the U-13 2-A-Side Hockey Challenge between *Ultimate Flickers of Government College Ibadan and Bethel Utd of Bethel Comprehensive College*.

The match ended 4-1 in favour of Ultimate Flickers.

U-13 2 A-SIDE HOCKEY 2019 The Rocket Hockey Academy

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