Robyn Kade, Author at MedFitNetwork

The Effect of Stress on Balance

Robyn Kade/25 January 2021/ All MFN blog/

Balance is a critical component to human movement and independence. It is essential to strength train and practice balance exercises on a regular basis. We always talk about age related balance issues but stress is rarely ever mentioned as a risk factor when it comes to balance. It is imperative to visually and physically assess all clients who come to you with acute, severe, or chronic stress. In this article we would talk about age related balance issues and Psychogenic Gait Disorder which is a balance disorder caused by stress and trauma.

Stress Management and Diabetes

Robyn Kade/22 October 2020/ All MFN blog/

Diabetes, is left uncontrolled, can cause a whole host of health complications such as vision impairment and neuropathy. It is important to adhere to any instructions your doctor has given you to keep blood sugars controlled. Your physician may also educate you on exercise, diet and stress management to keep a balanced and healthy lifestyle.

Anyone who suffers from chronic stress may have many health issues later in life. One condition that may arise is diabetes. Prolonged stress can either cause diabetes or make it tough to obtain normal blood sugars. Blood sugar numbers usually go up and down depending on what you do throughout the day. If you are fasting your numbers should be less than 100 but could be 180 two hours after eating a meal. Most diabetics must monitor their glucose levels on a regular basis.

People who have diabetes may also feel stressed because of their treatment plan. This is also called, “Diabetic Distress”. Individuals with diabetes have many things they must do to take care of themselves such as: check glucose levels, exercise, cook and eat healthy meals, maintain a certain diet and take medications as prescribed. This new lifestyle can be very stressful for many people who have diabetes.

Along with Diabetic Distress there are the usual stressors that are a part of life. It is important to find ways to control stress throughout your lifespan. If you are newly diagnosed, the first step to reducing stress is to talk to your physician. Your medical team is on your side and can help you find a Diabetes Educator. These individuals host classes to go over any new information and questions you may have.

When controlling stress, you need to find out what works for you personally. Some individuals like to take a walk in the park, others choose to practice meditation or use a combination of many techniques. When you start to try new practices remember that you may have to try each a few times. The body has to get used to approaches. A qualified stress management consultant can help you to create a stress management plan specifically for you.

A great way to incorporate stress management into your daily routine is through meditation. Choose a certain time of day that you know will work for you. Some individuals find it helpful to meditate before getting out of bed in the morning. Others find it works best at the end of the day when they have finished working. Taking a break at work during lunch can be helpful as well. Once you find the time of day that works best choose your space. You want to find a room in your house that is free from distraction. It will also help to turn off all electronics and the television.

When practicing meditation, remember that there is no right or wrong way to meditate. Some individuals choose to meditate laying on a mat while others sit or stand. Choose a position that is comfortable for you. When sitting for meditation your knees should be lower than your hips to help sustain the position.

Guided meditation is also a great choice for meditation. A trained instructor will guide you through the meditation to help you reduce stress.

Robyn Caruso is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 15 years of experience in medical based fitness.

Why Exercise When You Have Cancer?

Robyn Kade/22 May 2019/ All MFN blog/

Exercise is important for everyone even individuals who have cancer. It is important to understand your body and know what you can do. An Exercise Specialist can help you to figure out an exercise plan that works for you. Everyone is unique and therefore needs an individualized exercise program.

It is important to notify your Exercise Specialist when you have treatments. The exercise program may need to be modified for a few days after treatment. Modification is important to help preserve energy and wellbeing. You may need to do two sets of an exercise instead of three for a training session or two. Exercise can help you to stay strong and relieve stress even if you are only able to do twenty minutes every other day.

There are also some precautions to take. While exercising, you may want to wear gloves. Wearing gloves helps you to keep your hands clean during workouts. This is important because the immune system is already weakened. Wiping equipment before use will also help you to be as clean as possible. It is important to wipe mats and dumbbells as well.

Start your exercise program slowly and progress when you are ready. Fitness is an individual journey and everyone starts at a different place. It is important to not compare yourself to others and keep focused on your goals. Your exercise prescription will depend on which phase of cancer you are in.

There are many ways that exercise can benefit individuals during treatment such as: maintaining your physical capabilities, lessen nausea, maintaining independence, improve quality of life, control weight, decrease anxiety and depression, and improve self-esteem.

When you are recovering from treatment you may notice that the side effects linger. Your Exercise Specialist will adjust your program according to how you feel. Eventually, you will be able to progress and feel less fatigued. It is important, however, to continue to be active after treatments have been discontinued. Research shows that there is less chance of cancer recurrence in active individuals.

Robyn Caruso is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 15 years of experience in medical based fitness. Contact Robyn by email at: tsmi.caruso@aol.com

References

American Cancer Society (2014). Physical Activity and the Cancer Patient. Retrieved http://www.cancer.org/treatment/survivorshipduringandaftertreatment/stayingactive/physical-activity-and-the-cancer-patient

Web MD (2007). Exercise for Cancer Patients: Fitness After Treatment. Retrieved http://www.webmd.com/cancer/features/exercise-cancer-patients?page=3

Pulmonary Hypertension and Mind/Body Medicine?

Robyn Kade/9 January 2019/ All MFN blog/

To understand how Pulmonary Hypertension reacts to Mind/Body Medicine, you must understand what is going on biologically. Mind/Body Medicine, such as meditation and exercise, can help to give these clients a better quality of life. As a fitness professional, it is important to know how, when and why you are using certain mind/body modalities.

Pulmonary Hypertension is a very rare disease of the lungs and right side of the heart. Sometimes there is no known cause except a change in the cells that line the pulmonary arteries. There is no cure, so managing the disease is the best most people can do. Some clients may be on multiple medications, which is normal. The changes in the pulmonary cells cause the artery walls to be thick and stiff. Extra tissue may form and the arteries may become tight. Young individuals usually become diagnosed by the age of 36 and women are diagnosed more often then men. Each year, 10 to 15 people per million are diagnosed in the United States. It is important to note that life expectancy is about 3 to 5 years if not diagnosed and treated.

Hypertension, as most people know, is a blood pressure which is 130–139 over 80–89. Individuals with hypertension can usually come off of medications with eating healthy and exercising. There are instances where the client will never stop taking medications, due to genetics. The client can eat healthy and exercise, but the blood pressure does not come down. A primary doctor may try to get the blood pressure under control, but can’t.

In this situation, the individual would be sent to a Cardiologist who specializes in Pulmonary Hypertension. There are four types of Pulmonary Hypertension and they each have their own symptoms and treatment. It is important to obtain a doctor’s clearance before working with this population.

Types of Pulmonary Hypertension

Group 1: Pulmonary Arterial Hypertension
This group is usually classified as having no known cause. It can be genetic or develop from someone having Lupus, Scleroderma or HIV. Symptoms for this classification can be chest pain, dizziness, fatigue, inability to exercise, low blood pressure, chronic cough, shortness of breath, swelling or swollen legs.

Exercise is very important for this group by strengthening the heart and lungs. Clients will initially go to cardiac rehab for four to twelve weeks. When rehab is over, remember to obtain a clearance prior to working with your client. Start your client out by doing their cardiac rehab program. The goal is to strengthen the heart and help the client to build cardiovascular endurance.

Group 2: Pulmonary Hypertension due to left lung disease
The heart does not pump blood or relax effectively. Medications are used for this group to help lung functioning. Blood pressure medicine and diuretics may also be prescribed. The physician may also ask their client to lose weight or use a CPAP if they have sleep apnea.

Group 3: Pulmonary Hypertension due to lung disease
This group of individuals may have COPD, Interstitial Lung Disease, Sleep Apnea, chronic high altitude exposure, and pulmonary fibrosis. Treatment consists of improving lung function, proper sleep breathing and staying away from high altitudes.

Group 4: Chronic Thromboembolic Pulmonary Hypertension
In group four, clients have blood clots in the lung. The blood clot restricts blood flow causing hypertension. It is important to work closely with the client’s physician for this type of hypertension.

Overall, exercise is thought to be good for individuals with Pulmonary Hypertension. There are, however, some guidelines to follow. Clients should never over exercise or become overheated. If you are working with someone who presents with symptoms, do not exercise upper and lower extremities at the same time. Exercise in extreme hot or cold environments should be avoided.

Stress management techniques will not help with bring blood pressure or heart rate down. For these clients, it is important to concentrate on the symptoms. Many individuals with Pulmonary Hypertension develop anxiety, depression and chronic stress. Clients may sit in a chair or lie on the floor for mind/body classes. It depends on what is comfortable for each client. It is important that the client knows to not get discouraged because they are not seeing a drop in blood pressure.

Robyn Caruso is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 18 years of experience in medical based fitness.

References:

http://www.tsmihfp.com
https://pulmonaryhypertensionnews.com/pulmonary-hypertension-who-classification/
https://phassociation.org/medicalprofessionals/consensusstatements/exercise/
http://pulmonaryhypertensionrn.com/types-of-pulmonary-hypertension/

Stress Management Exercise Programming

Robyn Kade/16 October 2018/ All MFN blog/

As fitness professionals, we know that exercise helps our clients to cope with stress. We are told that any type of exercise will help them to reduce stress levels. The problem with this way of thinking is that we do not look at stress from the same point of view as a chronic illness. In turn, you could be putting your clients at risk of developing illness’s. We know that stress can wreak havoc on the body but what can we do as fitness professionals?

When we have clients diagnosed with diabetes, cancer and heart disease, for example, we follow a certain protocol or guideline. Not everyone is the same so you may have to deviate and think outside the box. Why should there be a difference with stress management exercise programming? There are specific guidelines that you should be following.

Many fitness professionals take into consideration the mental piece of stress but not what is actually going on inside the body as a direct correlation. Or fitness professionals may think that the client is better because they feel less stressed mentally after their session. When we do any type of exercise, endorphins will be released throughout the body. This will make you feel better mentally but it is a quick fix for what is really going on inside.

If a client is highly stressed and you have them do an intense workout they may become physically worse. Exercise is a stressor on the body itself and will increase cortisol levels. This in turn, can make blood sugars and blood pressure higher. If someone does not have either of these conditions it could become their new norm over time. When pushed to hard, a client may develop conditions like Alzheimer’s Disease earlier due to high cortisol levels.

We need to look at stress management from a physiological standpoint when prescribing exercise. Many fitness professionals do not make this important connection during their sessions. We may advise clients to do meditation, yoga and exercise as a “one size fits all approach” Our clients’ bodies are different and therefore need a customized exercise and health education plan. If you have a client who cannot lose weight when exercising and eating properly have them see their doctor. The Physician may want their patient to take a cortisol level test to make sure their body is functioning normally.

Fitness professionals should follow the FITT Principle for stress when working with this population. Knowing the appropriate frequency, intensity, time and type of exercise is very important. You must assess your client and know their stress levels before you can customize a program. It is also important to look at their health history and what medications they are taking.

One way of effectively training clients is by using the Aria Method™. Open and flowing movements are important for training individuals who are stressed. Posture and stress play an integral part of movement and should be taken into consideration. For instance, Stress can make people hunch over or adapt to a kyphotic posture. By opening the chest and strengthening the muscles you are correcting this motion. Take a moment and really look at your clients before deciding how to train them.

Educating clients about stress and healthy coping techniques is also important and can make a big difference. It may be hard for some individuals to make positive lifestyle changes. Remember to praise clients for any changes they make no matter how small.

Robyn Caruso is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 18 years of experience in medical based fitness.

References:

Tips for Exercising With Multiple Sclerosis

Robyn Kade/12 March 2018/ All MFN blog/

Exercise and stretching are very important for someone who has Multiple Sclerosis. Each individual, however, is different and exercises need to be tailored specifically to that person. The exercises that are chosen depend on the progression of the disease, what the individual is capable of doing, and even the day. Exercises may have to be changed if the client is too tired or is feeling stronger and has more energy.

What exactly causes Multiple Sclerosis is not known but there are symptoms to look out for. The symptoms are fatigue, walking difficulties, vision problems, spasticity or stiffness, weakness, bladder problems, depression, dizziness or vertigo, emotional changes, cognitive changes, pain, headaches, tremors and breathing problems. Exercise prescriptions need to be planned according to the symptoms that are being presented. Each time you work with your trainer talk to them about how you feel that day. This will help to ensure that you don’t overdo a workout.

Many times, we hear the saying no pain, no gain. Please keep in mind that this is not true for individuals with Multiple Sclerosis. You want the workout to feel challenging but it is important not to overheat. If you feel warm, simply take a break and continue when you feel that you have cooled down. Individuals in wheelchairs benefit from exercise as well. I would like to share an example of a client of mine.

My client, Sally, (the name has been changed) was a client of mine for 4 years. She is in a wheelchair and had no leg movement and minimal arm movement. Through exercise she is almost able to feed herself and I have her doing simple leg movements. I cannot see any leg movement but she can feel it. She reports that her muscles are sore when we are finished. The important thing is to just move.

It is important to start an exercise program slowly and to set goals. If you would like to get to 20 minutes of activity maybe start with 10. Do not assess how well you are doing by comparing yourself to others. Look for progress in yourself through reaching personal goals as in the example of my client.

As an individual with Multiple Sclerosis starts exercising they may have less depression, improved strength, better bladder and bowel function, a positive attitude and be better able to participate in social activities. Please remember that it is important to share any symptom changes with your trainer. The exercises may have to be adjusted frequently for a safe and effective workout.

Robyn Caruso is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 15 years of experience in medical based fitness.

Sources
http://www.nationalmssociety.org/Living-Well-With-MS/Health-Wellness/Exercise
http://www.webmd.com/multiple-sclerosis/guide/multiple-sclerosis-symptoms-types

Meditation for Fibromyalgia

Robyn Kade/21 February 2018/ All MFN blog, Conditions/

Fibromyalgia is a condition where there is muscle pain, fatigue, and tender spots on the body. While there is no cure for this condition meditation may help you to cope with the symptoms. There are many benefits of meditation for Fibromyalgia including: decreased stress, feeling more at ease, decreased blood pressure and heart rate, decreased anxiety, increased energy and pain tolerance.

Exercise and Osteoarthritis

Robyn Kade/18 December 2017/ All MFN blog/

Osteoarthritis is a painful condition in the joints of the hands, knees, hips and spine. It affects millions of people throughout the world and is caused when the cartilage that cushions the joints wears down. There is no cure for this condition but there are some things you can do to strengthen your muscles around the joints. In turn, you may feel better overall.

It is important to consult your doctor before starting any exercise program. Your physician may have specific instructions for you to follow. These guidelines are important for helping to keep you safe. There are many different exercise programs that are safe for individuals with Osteoarthritis.

Locating a gym and setting goals

When looking for a gym choose one close to home, as it will be easier to go on a regular basis. You should also think about when you would like to workout. Individuals with arthritis usually feel better in the afternoon. Getting to the gym in the morning may be harder.

Water exercise

Water exercise is easy on the joints and may help with pain. Being in the pool will take weight off of your joints and make movement easier. When exercising in the water you can either have a trainer, take a class, or work on your own. If you choose to work on your own having an initial assessment and a training session is beneficial. Initial assessments and training sessions are usually included in a membership. You should also ask which classes would be suitable for you.

Land Exercise

Individuals can benefit from land exercise as well. Some gyms have land arthritis classes or light classes. Again, having an assessment can help you to figure out which classes are right for you. Like water exercise you can choose to take a class, work on your own, or hire a trainer. Either way, talk to the fitness staff and ask for guidance. On land, warm up is important. Try to do a 10 to 15 minute warm up on a recumbent bike. It will be easier for you to move after a proper warm up. It is also important not to run, jump, or lift too heavy.

Mind/Body Exercise

Mind/Body exercise is a nice compliment to any workout. It usually incorporates a balance and stress management component. There are many classes to choose from such as Yoga, Pilates, and Tai Chi. Most gyms today, have many variations of these classes. For instance, Gentle Yoga, and Chair Yoga are popular among individuals with arthritis. When searching for a gym ask what types of classes are offered.

Robyn Caruso is the Founder of The Stress Management Institute for Health and Fitness Professionals. She has 15 years of experience in medical based fitness.

Source: http://www.mayoclinic.org/diseases-conditions/arthritis/in-depth/arthritis/art-20047971?pg=1

Exercise to Decrease Inflammation and Risk of Basal Cell Carcinoma

Robyn Kade/11 August 2017/ All MFN blog/

Exercise is important in keeping the mind/body healthy for many reasons. Individuals, with Rosacea, however, must be careful not to cause permanent inflammation of the skin. Inflammation from this condition may be linked to Basal Cell Carcinoma.