Many individuals with autism have heightened sensory systems. If you try to teach exercise while their body is in this state, you may experience resistance from the child or student, you could become frustrated, and even worse, exercise may be seen as negative experience for your child or student.
In the world of exercise and fitness, we constantly talk about nutrition. We are in the stages of making resolutions for 2017. Here is one I implore every person to mindfully add to their 2017 commitments – getting restorative sleep. We are going to talk about quality sleep, because the truth is quantity can vary greatly.
Osteoporosis is a disease that is categorized by the decrease in bone mineral density (BMD)1. It also compromises the architectural strength of bone tissue and will increase the likelihood of fracture. The World Health Organization defines osteoporosis as bone density that is 2.5 standard deviations or more below the normal and healthy bone level of an adult.
Excerpt from the book “Get the Skinny on Your Success” by Amy Cady
My mom is a great example of committing to a healthy lifestyle. She turned seventy four this year. She lives on the East Coast and I live on the West Coast, so it’s a challenge to get together, but we do talk on the phone at least once a week: I take her with me on my walks! We catch up on our lives and on the family drama. (This, by the way, is a great way for some people to fit exercise into their schedule. When you walk, you can talk!)
It’s shocking to me that my mom is in her seventies, because she’s so young and vibrant. I am really blessed that she was such a positive role model for me in life, especially when it came to exercise. As far back as I can remember, she was in theater, typically in musicals, so she was always dancing and moving throughout the day. It made sense then that she enrolled me in dance class in children’s theater when I was young and where I continued to dance throughout high school. I loved and adored every minute of it, and it made me feel so good about myself.
My mom and I continue to share that special bond. She is retired now, but that has not stopped her from moving. She has a part-time job at Curves, so she is still working out and moving. She told me that she had a physical recently and the doctor praised her for her excellent blood pressure and cholesterol levels, and the fact that she is just as healthy as can be. It’s no coincidence that she has put exercise as a priority, along with other healthy habits, like eating well and getting rest.
This doesn’t mean that she’s superhuman. She has had a knee replacement and shoulder surgery for a rotator cuff tear, but her recovery time was quick, and within a matter of weeks she was back to her routine. Because she made exercise a lifestyle, she was strong, supple and bounced back quickly after her surgeries.
My point in sharing this personal story about my mom is that exercise has benefits no matter what stage of life you’re in. And it’s never too late to start to exercise and continue with it for a lifetime. Our bodies tend to stiffen as we get older, and if we don’t move we get tight and achy joints. One of my clients reported as to why she exercises: she wants to be healthy and stay mobile as she ages. She has elderly people in her life who did not exercise or stopped exercising, and because of that they are no longer very mobile. It really scares her.
I am forty nine now, and I definitely can relate to the tightness and stiffness in my body as I age. I am definitely not bouncing back after a workout like I did after dancing eight hours a day in my twenties. But I continue to take care of myself and have chosen to exercise as a way of life. It has served me well, and I still feel virile, agile, vibrant, flexible, and strong. I was told recently that I looked and presented myself as much younger than forty nine. I was flattered by that compliment, but more importantly, because I have adapted exercise as a way of life, I truly believe that I carry myself differently from those who don’t. Exercising helps me feel good about myself, and from that I exude confidence and security in daily activities. My demeanor is most definitely projected in a positive way — and you can feel this way too if you work out, feel worthy of feeling good and confident about yourself.
Here is how you can adapt exercising as a lifestyle today:
It is never too late to start to make exercise a permanent part of your lifestyle. Keep moving for a stronger body, for a longer, healthier life, for more productivity in your daily activities, and to fuel your confidence. You will love the positive results…
Amy Cady, MFA, PMA-CPT, is a best selling author, International speaker, Pilates master trainer, and owner of AC Training and Seminars. She works with people all over the world to implement exercise into their busy schedules as a means to empower them to be more productive in every aspect of their lives, thereby creating healthy, successful and vibrant people. Amy’s achievements include being named an Ambassador for Lululemon Athletica for her community involvement and commitment to health and fitness through Pilates, as well as developing the Pilates programs at various colleges and community centers locally.
Name: Lori Michiel
Location: Southern California
Website: LoriMichielFitness.com
Member Since: 2016
Occupation: Personal Fitness Trainer and Group Exercise Trainer for Seniors
How did you hear about MFN?
Last year, while searching for a specific trainer for a senior client with special needs in Orange County, MFN’s President and Founder, Lisa Dougherty, responded to my request. She shared her inspiring story of MFN and I was hooked!
How do you or your business help those with chronic disease/medical conditions or who need pre-& postnatal care?
As a youthful, 62-year-old Certified Personal Trainer, who, along with my team of 23 trainers, create clinical exercise and movement programs for 50-plus year old clientele of all levels of fitness.
Our trained instructors and physical therapists have a knowledge-based foundation to design a customized fitness programs for our clients. Some of our clients are making the transition from a medical model (rehab) to one of physical activity. Other clients (or their families) hire us because they want to reduce their risk of falling, maintain their strength or remain vital as they age. I also teach the fundamentals of how behavioral habits can strengthen their connection to independence.
What makes you different from all the other fitness professionals out there?
I have a far-reaching and vast background in helping seniors, so I combined my personal passion of physical fitness with my extensive background in home health and hospice for seniors. My entrepreneurial journey began in the 80’s. I started a very successful referral agency for families looking for assisted living for their aging loved ones. Prior to my business, in my spare time, I volunteered for over 20 years at assisted living communities where I would take the residents on wheelchair walks and offered musical entertainment. I sang and danced to Broadway show tunes and inspired the residents to participate in movement of all kinds.
While working in home health, I learned about Medicare regulations. I also participated in meetings with the interdisciplinary team of physical and occupational therapists in addition to nurses and physicians where I learned about various conditions that limited our patients from living full and productive lives. I then became a certified Residential Care Facilities for the Elderly Administrator (RCFEA) so I would understand the protocols when referring clients and their families to assisted living and rehab facilities. When I decided to leave the referral agency, a friend of mine suggested I become a personal trainer since I had much experience working with seniors and was devoted to physical activity.
What is your favorite activity or class to participate in?
Dancing is my favorite activity. I met my husband dancing and we still use any excuse to dance. Even around the house, we’ll put on some music and dance in the living room. Music is a big part of my life. In my monthly newsletter, I list at least three songs to motivate my clients. The eclectic choices of songs listed range from Broadway show tunes to pop/rock to classical.
What is one piece of advice that you would give other fitness professionals about working with special populations or those who need pre & postnatal care?
Don’t get into the business of working with special populations such as seniors because the marketing experts say that it is lucrative. Follow your heart. If you want to make a difference in your clients’ lives and you understand that some may not be with you in the long term as with a younger clientele, it can be the best career move you could make in our industry.
What type of community activities are you involved in?
MAPS Charities, a non-profit organization that assists disadvantaged seniors in Los Angeles County, speaking to support groups at The Parkinson Resource Center and I teach several Arthritis Foundation Exercise Program classes each week at local assisted living communities.
What is one of your favorite memories involving working with someone who has a health challenge or disability?
The most inspiring person I know is Alice. We met in 2009 shortly after she moved to the assisted living community where I had just started teaching a balance class. She attended only once. She approached me after class and asked if I would train her privately after her knee replacement surgery. That was seven years ago, she is now almost 92-years-old and, although she has had a few recent setbacks, she continues to travel, play piano, does her “Jack LaLanne routine” at home each morning and comes to see me twice a week at my home studio. We warm up with some dancing to Big Band music, occasionally play tug-of-war and then she thanks me for my patience with “this ole lady.” I adore her.
What would you like to see change/develop/emerge in the future of healthcare and the fitness industry?
I would like to experience a less competitive environment. We should be more supportive of one another. I often give and receive referrals from competing trainers and companies when the client is just not the right fit.
And what are you doing to make this happen?
I try to meet as many trainers as possible at places such as annual conferences as well as joining and utilizing services and organizations such as Medical Fitness Network. I educate my fellow trainers through workshops with The Lori Method, a customized workshop for trainers who serve seniors. Also, action inspires other to do more: I continually try to help and inspire by spreading the word through social media, blogging, videos, etc.
What is your favorite fitness/inspirational/motivational quote?
“My goal has always been to help people help themselves. Your body is your most priceless possession: you’ve got to take care of it!” – Jack LaLanne, International Fitness Expert
Anything else we should know about you?
My real middle name is Peppi! I am thrilled to be celebrating my tenth year with Lori Michiel Fitness and am honored that I am often asked to be a guest speaker for radio programs such as NPR and interviews on shows such as Huffpost Live; I have also been called on as an expert witness in court. My husband is 21 years my senior, works out every day and resembles the late Jack LaLanne.
We all go through those moments…we love working out while we are doing it and feel great after, but getting motivated to start our regular fitness routines has been challenging lately. People are habitual creatures and we like routine, but that routine can also get boring over time and make fitness feel like a chore.
The Academy of Nutrition and Dietetics (AND) is the nation’s largest group of registered dietitians (RDs). This year, over 12,000 RDs convened in Boston (Oct 15-18) to learn the latest food & nutrition news. Here’s a taste of some topics of discussion that might be of interest to hungry athletes.
Weight managementTip: If you want to improve your diet and your sports performance, consider consulting with a sports nutritionist who is a registered dietitian. The referral network at www.SCANdpg.org can help you find a local expert.
Tip: If you are an injured athlete who is panicked by the threat of “getting fat” while you are injured, seeking guidance from a sports nutritionist (www.SCANdpg.org) can be very helpful.
Tip: This same advice applies to all athletes who struggle with food, weight and body image. The sooner you get help, the quicker you’ll be able to recover. And yes, you can eat well and still remain lean.
Food marketing
* Color-coded food cues are often used to guide healthy food selection. Researchers taught students about foods that are Go (green), Slow (yellow) or Whoa (red). They placed signs on snack vending machines and created a food marketing campaign via Intranet, email, and posters. Two months after the campaign ended, food-purchasing records indicated the students chose better quality snacks. Marketing healthy foods is a worthwhile effort.
Tip: Small food changes can make a big difference.
Sports nutritionist Nancy Clark MS RD CSSD has a private practice in the Boston-area (Newton; 617-795-1875), where she helps both fitness exercisers and competitive athletes create winning food plans. Her best-selling Sports Nutrition Guidebook, and food guides for marathoners, cyclists and soccer are available at www.nancyclarkrd.com. For workshops, see www.NutritionSportsExerciseCEUs.com.
Autism Spectrum Disorders (ASD) are a broad range of disorders that affect the cognitive ability of a person interacting with people in society. Areas of interaction disorders that a person with ASD displays include social interaction, communication/language and behavior problems.
The adoption and maintenance of physical activity are critical foci for blood glucose management and overall health in individuals with diabetes and prediabetes. Recommendations and precautions vary depending on individual characteristics and health status. In this Position Statement, we provide a clinically oriented review and evidence-based recommendations regarding physical activity and exercise in people with type 1 diabetes, type 2 diabetes, gestational diabetes mellitus, and prediabetes.
Physical activity includes all movement that increases energy use, whereas exercise is planned, structured physical activity. Exercise improves blood glucose control in type 2 diabetes, reduces cardiovascular risk factors, contributes to weight loss, and improves well-being (1,2). Regular exercise may prevent or delay type 2 diabetes development (3). Regular exercise also has considerable health benefits for people with type 1 diabetes (e.g., improved cardiovascular fitness, muscle strength, insulin sensitivity, etc.) (4). The challenges related to blood glucose management vary with diabetes type, activity type, and presence of diabetes-related complications (5,6). Physical activity and exercise recommendations, therefore, should be tailored to meet the specific needs of each individual.
Physical activity recommendations and precautions may vary by diabetes type. The primary types of diabetes are type 1 and type 2. Type 1 diabetes (5%–10% of cases) results from cellular-mediated autoimmune destruction of the pancreatic β-cells, producing insulin deficiency (7). Although it can occur at any age, β-cell destruction rates vary, typically occurring more rapidly in youth than in adults. Type 2 diabetes (90%–95% of cases) results from a progressive loss of insulin secretion, usually also with insulin resistance. Gestational diabetes mellitus occurs during pregnancy, with screening typically occurring at 24–28 weeks of gestation in pregnant women not previously known to have diabetes. Prediabetes is diagnosed when blood glucose levels are above the normal range but not high enough to be classified as diabetes; affected individuals have a heightened risk of developing type 2 diabetes (7) but may prevent/delay its onset with physical activity and other lifestyle changes (8).
Aerobic exercise involves repeated and continuous movement of large muscle groups (9). Activities such as walking, cycling, jogging, and swimming rely primarily on aerobic energy-producing systems. Resistance (strength) training includes exercises with free weights, weight machines, body weight, or elastic resistance bands. Flexibility exercises improve range of motion around joints (10). Balance exercises benefit gait and prevent falls (11). Activities like tai chi and yoga combine flexibility, balance, and resistance activities.
Aerobic Exercise Benefits
Aerobic training increases mitochondrial density, insulin sensitivity, oxidative enzymes, compliance and reactivity of blood vessels, lung function, immune function, and cardiac output (12). Moderate to high volumes of aerobic activity are associated with substantially lower cardiovascular and overall mortality risks in both type 1 and type 2 diabetes (13). In type 1 diabetes, aerobic training increases cardiorespiratory fitness, decreases insulin resistance, and improves lipid levels and endothelial function (14). In individuals with type 2 diabetes, regular training reduces A1C, triglycerides, blood pressure, and insulin resistance (15). Alternatively, high-intensity interval training (HIIT) promotes rapid enhancement of skeletal muscle oxidative capacity, insulin sensitivity, and glycemic control in adults with type 2 diabetes (16,17) and can be performed without deterioration in glycemic control in type 1 diabetes (18,19).
Read the full article from the ADA online at care.diabetesjournals.org/content/39/11/2065
© 2016 by the American Diabetes Association. http://www.diabete