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fall-walking

Walking Can Improve Fibromyalgia Symptoms

Fibromyalgia is a chronic medical condition characterized by widespread pain that can sometimes include symptoms such as fatigue, memory problems, sleep disturbances and mood changes. It is believed that fibromyalgia affects the way your brain receives pain signals and causes pain sensations to be increased above normal levels. There is currently no cure for fibromyalgia and doctors are only able to try to treat the symptoms caused by fibromyalgia. Medications and lifestyle changes can help to improve the quality of life of those people affected by this condition. Walking is considered by many experts to be one of the best ways to manage many of the symptoms of fibromyalgia. Let’s start by taking a look at the symptoms of fibromyalgia and then discuss how walking can help.

Symptoms

Symptoms of fibromyalgia can include:

  • Chronic widespread pain
  • Tender points throughout the body
  • Chronic fatigue
  • Memory impairment
  • Sleep disturbances including insomnia
  • Tingling and swelling in the hands and feet
  • Frequent headaches and migraines
  • Stiffness upon rising
  • Anxiety and depression
  • Reproductive issues
  • Irritable bowel syndrome

As you can see above many of the symptoms that accompany fibromyalgia make it difficult for sufferers to have a desire to do any physical activity-even if it is just walking. However, experts agree that including some type of exercise in a patient’s treatment plan will be very useful in symptom management. When exercise is included with other treatments such as medication, physical therapy, dietary changes, and alternative therapies such as acupuncture and massage, there can be a significant improvement in the quality of life.

Starting your walking routine

Walking is considered to be one of the best low-intensity workouts for people with fibromyalgia. It is one of the easiest exercises for people to start with when trying to increase physical activity. Before starting any exercise program, you should talk to your doctor or physical therapist. They may be able to help you come up with an exercise plan that is tailored to your needs. A custom plan may help you be more successful at sticking to the program in the long term.

First, you will want to make sure that you have a good pair of shoes. They don’t have to be super expensive, just quality shoes that will protect your feet and joints while walking. A good pair of shoes will help prevent painful blisters and calluses. Consider where you will be doing most of your walking. Will you be hitting the pavement or walking on trails in the woods? There are different shoes for different surfaces, so make sure you pick the right one. You will want a shoe that has light to medium flexibility and good arch support. Try on several different shoes that fit your needs to see which one provides the best overall fit. Your feet may still be sore and swollen the first few times you go out, but you can always use ice packs for feet to help get relief.

One of the most important things to remember is to start off slow. If you haven’t been physically active for awhile because of your pain and other symptoms, it will be easy to overdo things and cause more pain than when you started. Don’t rush into anything. You can always increase your activity level as you become more comfortable. It’s probably best to start off with short walks of approximately 10 minutes, three times a week. You want to get your heart rate up, but don’t walk so quickly that you feel out of breath. The next week you can try increasing your time out to 15 minutes and go up 5 minutes each week for the first month. Starting in the second month you will want to keep walking for 30 minutes, but increase the frequency to five times a week. It may not seem like a lot of physical activity, but it does help you keep a routine, and you can always increase the duration or intensity of your walks later.

Benefits of walking

Walking has many benefits for fibromyalgia sufferers. It has been shown in recent research to have the same pain relieving benefits as non-opioid pain relievers in controlling pain. Getting regular physical exercise may take more time for pain relief to kick in, but it is much better for you than taking medication. Exercise helps increase the levels of serotonin in your brain which are decreased in fibromyalgia patients. Walking will also help loosen and condition your muscles which can improve ease of movement.

Cortisol is a hormone in your body that is released when your body feels as if it is being threatened. The chronic pain and stress that fibromyalgia sufferers undergo cause cortisol levels to rise which can help lead to a host of medical symptoms which are very similar to the symptoms associated with fibromyalgia. Regular physical exercise can help lower cortisol levels, which in turn may help you to lose weight. You may also notice that you are sleeping better once you get into a walking routine.

While walking will not cure your fibromyalgia it may help you in more ways then you can even imagine. The feeling of accomplishment that you will have will make you feel better about yourself. That alone is worth putting on your shoes and getting into the great outdoors.


Joe Fleming is the President at ViveHealth.com. Interested in all things related to living a healthy lifestyle, he enjoys sharing and expressing his passion through writing. Working to motivate others and defeat aging stereotypes, Joe uses his writing to help all people overcome the obstacles of life. Covering topics that range from physical health, wellness, and aging all the way to social, news, and inspirational pieces…the goal is help others “rebel against age”.

Boxing-Shadows

How Boxing Can Help You Be a Parkinson’s Fighter

Media coverage on the power of boxing to combat the symptoms of Parkinson’s disease has been a hot topic in the Parkinson’s community. Rock Steady Boxing, a national program that initiated Parkinson’s specific, non-contact boxing programs with certified coaches, has inspired local boxing gyms in our area to begin offering boxing training to our local community. So, is boxing your way to better health an option for you? More importantly, what are the benefits of this fun and energizing fitness trend?

Learning how to box and executing the six common punches – jab, straight right, left hook, right hook, left uppercut and right uppercut – is a powerful way to develop your skill-related fitness. Skill-related fitness includes agility, balance, power, speed, coordination and reaction time. All these components are of particular importance to someone with Parkinson’s who may be experiencing a decline in several of these areas. Shadow boxing (punching the hands of a trainer in front of you in a sequence) helps improve speed, coordination and reaction time. Taking lateral steps around a boxing ring helps reinforce balance and agility. Putting your body into a split stance to throw your punches helps to strengthen your lower body and make you more stable.

Another excellent advantage to boxing is it enhances your cognitive fitness. Many people with Parkinson’s experience some challenges with clarity of thought, memory, and ability to do certain tasks. Learning boxing punches in sequence and repeating them helps to create new neural pathways which help to strengthen your brain and your functionality. Being exposed to and learning this new activity also helps improve your cognitive abilities.

What may be the most important reason to take up boxing is the feeling of strength and empowerment you will feel as you literally “fight” this disease. Punching a boxing bag can help relieve stress, make you feel in control, and give you an incredibly productive outlet. Boxing is fun, it’s invigorating, and it’s energizing.

In order to participate safely, be sure to get your physician’s clearance before beginning a boxing or exercise program, and always adhere to the safety precautions outlined by your instructor.


Carisa Campanella, BA, AS, is an ACE Health Coach and ACSM Personal Trainer. She is the Program Manager at the Neuro Challenge Foundation for Parkinson’s. Neuro Challenge provides ongoing monthly support groups and educational programs, individualized care advising and community resource referrals to help empower people with Parkinson’s and their caregivers.

trampoline-jump

Rebounding and Lymphedema

Rebounding is a complete cellular exercise, stimulating the activity of the lymphatic system (a critical part of the immune system).  Rebounding 3-5 times per week at a minimum of 10-15 minutes at a time is highly beneficial.*  It is effective at a minimal bounce, using acceleration and deceleration, with each bounce, to open and close the one-way valves between the lymphatic system and the cells.  Lymphatic fluid surrounds all of the cells of the body.  While bounding toxins, poisons, and metabolic waste are pulled out of the cells into the lymph fluid, while oxygen and nutrients (transferred previously at the capillaries, from the blood) are pulled in the cells from the lymph fluid.  Within the lymph system are lymphocytes, for example- white blood cells, which consume metabolic waste, bacteria, and dead cells. Rebounding keeps the lymph system moving and unplugged, so lymphocytes have free reign to do their job.  More importantly, bounding does this without stressing the hips, knees, or ankles, or creating shin-splints.  It can be done on a daily basis or multiple times per day without creating overuse injury.

What is the Lymph System and how does it help me?

The lymphatic system acts as a secondary circulatory system, except that it collaborates with white blood cells in lymph nodes to protect the body from being infected by cancer cells, fungi, viruses or bacteria.

The lymphatic system is a system of thin tubes that runs throughout the body. These tubes are called ‘lymph vessels’.

Unlike the circulatory system, the lymphatic system is not closed and has no central pump. It is not under pressure and only moves because of exercise or muscle contraction.

When the lymphatic system is congested, the cells become deprived of oxygen, affecting the body’s ability to rid itself of its own waste material. Over time, other body systems that rely on the lymphatic

It takes only two minutes of rebounding to flush the entire lymphatic system, while cleansing and strengthening cells and lymph nodes. A further benefit to the body is that during this brief time span the white blood cells of the immune system triple in number and remain elevated for an hour. These specialized cells play a major role in the body’s defense against illness and disease.

At this point another two-minute rebound session would increase the demand for white blood cells as the process of cleansing, strengthening, and the flushing away of spent cells and other cancerous debris is repeated.

When beginning a program of regular rebounding it’s best to gradually increase time and intensity as the body – including bones and internal organs – adjusts to the increased gravitational load and becomes stronger.

12 Reasons to Jump for your Health & Fitness

  1. Rebounding provides an increased G-force (gravitational load), which strengthens the musculoskeletal systems.
  2. Rebounding aids lymphatic circulation by stimulating the millions of one-way valves in the lymphatic system. Your lymphatic system acts as your body’s internal vacuum cleaner.
  3. Rebounding circulates more oxygen to the tissues- and where the is oxygen there cannot be disease.
  4. Rebounding establishes a better equilibrium between the oxygen required by the tissues and the oxygen made available.
  5. Rebounding increases capacity for respiration
  6. Rebounding increases the functional activity of the red bone marrow in the production of red blood cells.
  7. Rebounding improves resting metabolic rate so that more calories are burned for hours after exercise.
  8. Rebounding improves circulation. It encourages collateral circulation (the formation of new branch blood vessels that distribute blood to the heart) by increasing the capillary count in the muscles and decreasing the distance between the capillaries and the target cells.
  9. Rebounding strengthens the heart and other muscles in the body so that they work more efficiently.
  10. Rebounding improves coordination between the proprioceptors in the joints, the transmission of nerve impulses to and from the brain, transmission of nerve impulses and responsiveness of the muscle fibers.
  11. Rebounding improves the brain’s responsiveness to the vestibular apparatus within the inner ear, thus improving balance.
  12. Rebounding for longer than 20 minutes at a moderate intensity increases the mitochondria count within the muscle cells, essential for endurance.
  13. As our planet has become dangerously congested with debris so does our body. We are neither helpless nor hopeless in this dire state; we can also take measures to reduce, eliminate and cleanse toxins from the blood, tissues and organs of our bodies. One of several effective methods of detoxification is through lymphatic cleansing.

Among the various functions of the lymphatic system is its ability to carry waste away from the cells and bloodstream to the body’s organs of elimination. The system consists of veins and capillaries, with one-way valves, that contain a clear fluid called lymph. This fluid also surrounds cells throughout the body and collects cellular debris before draining it into the lymphatic system. Lymph carries the waste on a one-way path toward the heart and passes through many filters (lymph nodes) where special white blood cells attack and eliminate foreign molecules.

Once the lymph fluid approaches the heart it is returned to circulation and makes its way for further cleansing of toxins by the liver and kidneys. The lymphatic vessels are not connected to the blood circulatory system, and unlike blood which is pumped by the heart, lymph fluid relies on bodily movement and exercise to drive it through the lymphatic system. Forceful flushing of the system cleanses lymph nodes, contributes to healthy, clear lymph fluid, and boosts the immune system. Stagnant, slow-moving and thick lymph fluid is due to a lethargic, toxic body and weakened immune system.

When the lymph fluid remains sluggish the lymph nodes become clogged and lose their filtering ability. Without routine flushing of the lymph, debris becomes trapped in the body, creating a toxic overload and contributing to the onset of disease.

It takes only two minutes of rebounding to flush the entire lymphatic system, while cleansing and strengthening cells and lymph nodes. A further benefit to the body is that during this brief time span the white blood cells of the immune system triple in number and remain elevated for an hour. These specialized cells play a major role in the body’s defense against illness and disease.

At this point another two-minute rebound session would increase the demand for white blood cells as the process of cleansing, strengthening, and the flushing away of spent cells and other cancerous debris is repeated.. Therapeutic rebounding has been shown to reduce cancerous tumors and improve or heal a host of other ailments (3).

When beginning a program of regular rebounding it’s best to gradually increase time and intensity as the body – including bones and internal organs – adjusts to the increased gravitational load and becomes stronger.


Doreen Puglisi, MS is the Founder and Executive Director of Pink Ribbon Program. The Pink Ribbon program works to give every woman the ability to regain a sense of well-being that had been lost from diagnosis through surgery into recovery.

References:

  • Brooks, Linda: Rebounding and Your Immune System. Urbana, OH: Vitally Yours Press, 29; 33-46, 2003
  • Brooks, Linda: Cancer – A Simple Approach. Urbana, OH: Vitally Yours Press, 33-6, 2002
  • Brooks, Linda: Rebounding to Better Health. Sixth Printing, KE Publishing, 51-2; 39-56; 71-6, 2006
Arthritis

Exercises That Can Help Prevent and Relieve Arthritis

Arthritis is a disease where the joints of one’s body are chronically inflamed. 46 million (or 21%) Americans have it and it is one of the leading causes of work disability.

They are two major forms of arthritis: osteoarthritis and rheumatoid arthritis. Osteoarthritis is when the cartilage within the joints wears away and causes severe pain and swelling, particularly in the hands, knees, hips and spine. Rheumatoid arthritis, on the other hand, is where one’s immune system mistakenly attacks it’s own tissues. As a result, the body responds with pain and stiffness in areas of the body such as wrists, hands feet and knees. Fortunately, exercise can help provide some relief, pain and discomfort wise, for those suffering with this chronic health condition.

How Exercise Helps to Relieve It

There have been two significant studies that showed exercise could help arthritic people feel better. Strength training and balance exercises were used to provide relief from the pain experienced because it improved flexibility and overall strength. Balance and strength training affect one’s gait, so, at the very minimum, exercise can help to improve this. Also, it is important to keep in mind that arthritis increases muscle loss and lack of flexibility. As a result, it is important for an individual with arthritis to keep their body limber and moving as much as possible.

Exercises That Can Help With Arthritis

According to NASM, the following protocol should be followed by arthritic people for a reduction in pain and overall health improvement. Please keep in mind, that anyone starting an exercise program, should consult with their physician and a qualified fitness professional first.

Cardio Exercise: treadmill walking, stationary cycling and low impact step aerobics. I recommend up to 30 minutes as a general goal to aim for with duration. The intensity should be from a walk in the park to a light job.

senior woman doing exercisesFlexibility: Static stretching and foam rolling may be used as tolerated for the areas of the body that appear to be overactive. These can be performed seated or standing.

Weight Training: Exercises that include core, balance and general overall major muscle groups are recommended. Circuit training is a great way to get all of those things done in one session. I suggest 1-2 sets of 10-12 reps, 2-3 times a week. It is important to keep in mind the following when doing exercise: avoid heavy lifting, with high reps, stay away from movements that cause pain and be prepared to only do five minutes of exercise in a given session until your overall conditioning improves.


Maurice D. Williams is a personal trainer and owner of Move Well Fitness in Bethesda, MD.

Resources

1. http://blog.nasm.org/senior-fitness/what-a-pain-in-the-joint-training-guidelines-for-arthritic-clients/
2. http://blog.nasm.org/senior-fitness/modify-training-programs-clients-osteoarthritis/
3. http://www.healthline.com/health-slideshow/8-essential-everyday-exercises-for-ra-pain#8

Source
NASM Essentials of Personal Fitness Training, 4th Edition Revised, 2014.

Pool-Ladder

Recover from Injuries Using Active Rest in the Pool

Have you ever felt like Tom? You try and try but seem to end up adrift? Your intelligent, well read a motivated, hard working athlete, you know a lot of things, you certainly know how to exercise and you do it well.  You have probably asked for some advice over the years on how to train. Especially since that nagging injury occurred.

Maybe it’s shin splints that developed from training for a ½ marathon, maybe it’s the knee injury from playing basketball, tennis, pickleball or sliding into 3rd base. Maybe you rolled an ankle because you missed that bottom step while walking out the door and that ankle hasn’t been right since.

So what do we do? We medicate it, rest it, tape it and brace it. While we are resting we look at the latest exercise programs and plot our course to get back on track once we feel it’s better we hit the gym – wrap that injury and go…. HIIT training, Cross Fit, Boot Camp, running we are on a roll. After just a couple weeks that injury is back. Now we are back on the couch with our favorite bottle of motrin again, now your despondent. That nagging thought creeps into your head, I’m too old, gotta give up the game.

Not so fast my friend! We can do things a different way! The problem here is we took a few weeks or months off!

How about trying ACTIVE Rest?!

Active rest defined: “Involves performing light exercises that stimulate the recovery process without imposing undue stress on the injured body part.”

Taking an active rest day will hasten your recovery, making you feel stronger and faster when you’re back in workout-mode.

What are the benefits of active rest in a pool?

Biggest benefit – Reduce swelling. When you reduce swelling you reduce pain. A two-fer bonus! Also unload the joint – due to the gravity free environment, again – takes the pain away. With the reduction in swelling and pain we can keep the joint moving, stabilize and strengthen it, working up to full body workouts to spin you back out into your sport.

The pool is what I call a pass through. It’s not a destination for most of us. We use it for it’s amazing properties so we can continue our favorite activities and sports. Active rest in a pool will not only rehabilitate your injury getting you back to your sport and activities faster it will help you mentally and emotionally, because you can DO something! It keeps CAN’T out of our vocabulary! High Schools, Colleges, Professional Teams and even our Military are using pools for training. Athlete or not, we hate being sidelined. We do much better when we are active. So next time you are adrift…try something different.


Debbie Booth is an aquatic fitness educator and trainer; she grew up in MI, (a Lake Girl for life) where her love of water began. She teaches medically based aquatics and has yet to grow gills. If lost she will usually turn up at the end of a dock with her feet in the water.  You can visit her website at wateristhenewgym.com

Seniors-by-pool

How to Maintain Physical and Mental Health After Retirement

Did you know that 10,000 Baby Boomers are retiring from their careers every day? This enormous wave of new retirees has been steady as the cohort hits the 65-year-old mark, according to the Pew Research Center and the Social Security Administration. When retiring, it is important for seniors to focus on staying physically and mentally healthy to keep up their quality of life. Seniors not only want to live longer, but they want to age well.

Exercise 

Being physically active is one of the best things seniors can do for their health. Research has shown that just 15 minutes of exercise each day can boost longevity, ward off depression, improve sleep, lower blood pressure, and decrease the risk of chronic illnesses.

Physical activities such as stretching, strength training, balance exercises, and aerobics will build endurance and flexibility. Try to incorporate a routine that includes walking, swimming, or cycling five times a week. Seniors can also participate in exercise classes at local community centers and YMCAs.

If older athletes want to remain competitive, they can train for local marathons or even compete in the National Senior Games.

Speaking of games

Seniors also can engage in games such as Sudoku or crossword puzzles to help sharpen their brains and prevent memory loss. AARP provides a variety of online games and apps for tech-savvy older adults.

Card games and bingo also may build bonds and a little friendly competition with other seniors. Retirees can invite friends over for a monthly game of Bunco.

Furry friendship

Contact with a pet can prevent loneliness and isolation for seniors who may have lost a spouse or have adult children far from home. Walking or playing with a puppy is a great source of exercise and eases the pain of arthritis. Dogs also can protect seniors in their homes. Even the barking of small dogs will deter burglars.

Volunteers can train their pets to become therapy dogs to visit long-term care facilities. Seniors will find joy in interacting with caregivers, as the therapy dogs become great conversation starters. Companionship with a dog is a great mood booster and provides emotional support.

Growing technology

Although many older adults do not adapt to technology as quickly as millennials, there is a movement to create easy-to-use, high-tech products geared toward health and safety. Falls are the leading cause of injury or death for seniors, according to the Centers for Disease Control and Prevention, contributing to about 27,000 deaths annually.

Fall-detection wearables that call for assistance have been around since the late ‘80s, but some companies have created more attractive and sleeker devices for seniors. For example, companies have designed smartwatches that can monitor the owner’s heart rate and step count and can call a designated family member if the wearer falls.

“Alexa” the digital assistant built into Amazon’s Echo also can help seniors to set reminders to take medications as well as adjust lights and thermostats in their homes.

These gadgets will alleviate the stress for family members and maintain seniors’ privacy.

Vacations for seniors

Retirees might be out of the workplace, but that doesn’t mean they should stop taking vacations. Seniors have more time and can avoid the crowds in places including the Caribbean, Hawaii, or Alaska.

Older adults also might want to consider vacationing to places that are English-speaking destinations in case they need to request medication or access to a doctor. Look for vacation packages that offer senior discounts.

There are many ways that seniors can maintain their mental and physical health after they retire. Steps seniors can take include exercising, playing games, spending time with a companion animal, and taking vacations.


Henry Moore is the co-creator of FitWellTraveler. The site blends two of his favorite subjects (travel and health) to provide readers with information about how to get the most out of both. He believes travel can change you, and good health preserves you. He combines both in his work on FitWellTraveler.
tai-chi

The Benefits of Adding Tai Chi to Your Exercise Regimen

Tai Chi is better than a glass of wine!”

The above quote is an actual proclamation from one of my students at the end of class one night. Let’s take some time to look through all the things that you can expect from learning this relaxing, slow martial art.

Because Tai Chi offers a slow, meditative approach to movement, some people question it as an exercise modality since the aerobic component is not high. You should not dismiss it, however, simply because you might not break a sweat doing it! The intensity of this form of exercise can be increased or decreased depending on the depth of the postures and the duration of practice. It is certainly a low-impact form of exercise which is beneficial to people with existing joint issues and to people who want to avoid joint issues.

Let’s take a look at both the scientifically proven benefits and the anecdotal benefits that occur with the regular practice of Tai Chi.

Physical benefits

As you would expect, there are many physical benefits when one practices any form of exercise over a period of time. The benefits that research has proven with the regular practice of Tai Chi are surprisingly far-reaching, especially in our current climate of anti-aging remedies. The Mayo Clinic lists some of the benefits of Tai Chi as:

  • Improved aerobic capacity
  • Increased energy and stamina
  • Improved flexibility, balance and agility
  • Improved muscle strength and definition
  • Enhanced quality of sleep
  • Enhanced functioning of the immune system
  • Reduction in blood pressure
  • Reduction in joint pain
  • Improved symptoms of congestive heart failure
  • Reduction in the risk of falls in older adults

That list is impressive just by itself! There are other studies that have proven improvement for those who live with chronic conditions such as fibromyalgia, Parkinson’s disease, osteoarthritis, COPD and others. It has also been proven to improve bone mineral density in elderly women. One study (Tai Chi Chuan: an ancient wisdom on exercise and health promotion) even stated that, “The long-term practice of Tai Chi Chuan can attenuate the age decline in physical function . . . .” It’s no secret that we are living longer now due in part to medical advances. It can be argued that we are not necessarily living better, however. The practice of Tai Chi can possibly be one of the ways we are able to increase the enjoyment of our later years because of the improvements it provides in physical function.

One of the biggest concerns of aging is falling. Obviously, the physical detriment of broken bones or concussions or even just severe bruising are difficult for the aging population to deal with. The mental effect of being scared it will happen again is even worse, however. There are many studies that show a rapid decline in independence after just one fall. Clearly, working on balance is an important concept to help prevent falls. In a meta-study, authors Wong and Lan wrote in “Tai Chi and Balance Control” that, “recent studies substantiate that Tai Chi is effective in balance function enhancement and falls prevention.” They also concluded that, “Tai Chi improves static and dynamic balance, especially in more challenging sensory perturbed condition.” A different study on the effect of 4-and 8-week intensive Tai Chi training on balance control in the elderly concluded that, “even 4 weeks of intensive Tai Chi training are sufficient to improve balance control.” Anecdotally, I have witnessed this in the classes I teach. Many of my students comment on the marked improvement in their balance. One student in particular related the story of how she and her husband were hiking and she was getting frustrated because she felt unstable going over the rocks. Then she remembered her Tai Chi training and started to incorporate some of the principles of columns and weight shift, and she immediately felt more balanced and in control on their hike!

One of the other anecdotal effects that I have seen in my classes is weight loss with Tai Chi. It is not something that people express as a goal when they start Tai Chi, however, I have had several students who have admitted that beneficial weight loss has been a side effect of their training.

Mental benefits

The benefits of Tai Chi are not only substantiated as physical benefits. There are important mental and emotional benefits as well. Let’s return to the list of benefits from the Mayo Clinic. They also list the following as resulting from practicing Tai Chi:

  • Decreased stress, anxiety and depression
  • Improved mood
  • Improved overall well-being

And I would add the following to that list:

  • Increased mental focus
  • Improvement in working memory/executive function
  • Social enjoyment and interaction

The studies concerned with the effect of Tai Chi on psychological well-being are not as conclusive as the studies on the physical benefits due in part to the obvious reliance on subjective measures. In general, however, the studies do demonstrate beneficial effects in regard to practicing Tai Chi for depression, anxiety, stress management and mood disturbance. One study on the therapeutic benefits of Tai Chi exercise (Kuramoto AM) states that, “Tai Chi can influence older individuals’ functioning and well being . . . and the positive effects of Tai Chi may be due solely to its relaxing, meditative aspects.” Just the other day, I had a student comment to me after class that, “It always seems that whatever I’m dealing with on a particular day just eases back into the proper perspective when I’m done with Tai Chi. It obviously doesn’t make the problem go away, but it feels like I can approach it with a better mindset and a healthier attitude.” That’s really the beauty of Tai Chi. It’s not some mystical, magical force or religion. In one study that measured heart rate, adrenaline, cortisol and mood during Tai Chi (Jin P), “Relative to baseline levels, subjects reported less tension, depression, anger, fatigue confusion and state-anxiety. They felt more vigorous and in general, they had less total mood disturbance.” In another meta-analysis regarding Tai Chi exercise and the improvement of health and well-being in older adults (Yau MK), “There is considerable evidence that Tai Chi has positive health benefits; physical, psychosocial and therapeutic. Furthermore, Tai Chi does not only consist of a physical component, but also sociocultural, meditative components that are believed to contribute to overall well-being.” This same study concluded that, “It is recommended as a strategy to promote successful aging.” That’s quite an endorsement! You might say that Tai Chi comes close to being a fountain of youth for those that practice it!

In my own experience, I have seen the improvement in mental focus and working memory. If you are not “in the moment” and really thinking about your movements and how to apply the principles of Tai Chi . . . you will get lost! You can’t think about what’s for dinner that night, or the fight that you had with your spouse the night before. You must focus your mind on the task at hand and that actually causes a relaxation and meditative effect. Because many of the movements force you to cross the midline, you are also forcing your brain to function in a different pattern by making the left side talk with right side. Jean Blaydes Madigan, a neurokinesiologist states that, “Crossing the midline integrates brain hemispheres to enable the brain to organize itself. When students perform cross-lateral activities, blood flow is increased in all parts of the brain, making it more alert and energized for stronger, more cohesive learning. Movements that cross the midline unify the cognitive and motor regions of the brain.” Wow! You are actually making your brain function better on all levels with the simple practice of Tai Chi!

In two different meta-studies concerned with the cognitive performance in healthy adults (Zheng, G, et. al and Wayne PM, et.al), they both concluded that “Tai Chi shows potential protective effects on healthy adults’ cognitive ability. Tai Chi shows potential to enhance cognitive function in older adults, particularly in the realm of executive functioning.” Executive function is defined on WebMD as “ a set of mental stills that help you get things done.” Who doesn’t need to get more things done in their life?? And unfortunately, if we don’t work at it, executive function declines as we age https://holisticdental.org/klonopin-for-anxiety/.

The last point I want to mention about the benefits of practicing Tai Chi is the most subtle, but certainly a very important point, especially as we age. I see a community develop in my classes that is so strong, it supports each member and provides a social interaction that is rare in our society. Many studies have shown that for successful aging, people need to be involved and to interact with each other. My students come to class to enjoy the benefits of Tai Chi . . . but they also come to class to enjoy the social interaction and support from their classmates. This kind of support and interaction can happen in any number of different venues, of course. I think the combination of the relaxing atmosphere, a non-intimidating, simple to move kind of exercise and the joint experience of learning something new that has a calming influence on your mood is un-paralleled in the exercise world. Tai Chi brings together your physical well-being with your mental and social well-being in a unique experience that can be practiced for years. Better than a glass of wine, indeed!


Dianne Bailey has been providing professional weight management and sports conditioning training for individuals since 2002 and opened The Conditioning Classroom, a private personal training studio, in 2006. She earned the prestigious designation of Certified Sports Conditioning Specialist from the National Sports Conditioning Association in 2007. In addition, Dianne is a Certified Tai Chi Instructor (level 1) through the American Tai Chi and Qigong Association and leads the Tai Chi program here at the studio.

logo-phit

The PHIT Act: Insurance Reimbursement for Fitness Trainers?

Senior Woman Holding Fitness Sign With Family In BackgroundThe PHIT Act (Personal Health Investment Today) H.R. 1218 (U.S. House of Representatives) & S.2218 (U.S. Senate) is pending legislation that expands the IRS definition of a medical expense to include physical activity as a form of prevention.  The practical impact of this definitional change would allow consumers to use their pre-tax medical accounts (HSAs & FSAs) on physical activity expenses to promote healthy lifestyles.  The PHIT Act is an innovative concept that helps address two major Congressional concerns: (1) rising health care costs (2) the budget deficit. The rise in sedentary lifestyles is a major contributor to higher obesity rates and an increased incidence of expensive, preventable chronic illnesses. The PHIT Act will help reverse the ‘Inactivity Pandemic’ by providing an economic incentive to invest in physical activity.  If enacted, physical activity expenses could be reimbursed using money in pre-tax medical accounts.

THE PHIT ACT:  GREAT FOR THE FITNESS INDUSTRY

With nearly 82 million Americans who are physically inactive, working out in a health club, attending a group fitness class, or hiring a personal fitness trainer are three ways that Americans of all ages can get off the couch and moving.

“The best way to address our health care crisis is to improve health through exercise and physical activity,” says Tom Cove, president/CEO, Sports & Fitness Industry Association (Silver Spring, MD). “Being a member of a health club can be a great way to stay physically active for a lifelong physical activity that can make a difference in the health of Americans.  The PHIT Act will encourage increased participation in fitness activities.”

To encourage your local Congressman and two U.S. Senators to pass the PHIT (Personal Health Investment Today) Act, PHIT America has created an electronic letter on its website (PHITAmerica.org) which can be sent to members of Congress on Capitol Hill, asking them to co-sponsor and support the PHIT Act.

phit-pepHOW WOULD THE PHIT ACT WORK?

Currently, pre-tax medical accounts are primarily used for reimbursement of medical expenses once you become sick.  The PHIT Act would allow taxpayers to place up to $2,000 a year in existing pre-tax medical accounts for reimbursement of physical activity expenses.

By attaching a financial incentive to a physically active lifestyle, it will result in improving the health of all Americans. The PHIT Act will put prevention in our health care system and increase spending in the fitness industry.

“The PHIT Act would allow funds to be applied to most fitness expenses, such as fitness equipment purchases (treadmills, elliptical machines, stationary bikes), health club memberships, group fitness classes, and fees for personal fitness trainers,” says Jim Baugh, founder, PHIT America, the non-profit cause working to get the PHIT Act passed.

The PHIT Act will also cover physical activity expenses such as sports league registration fees; pay-to-play fees;entry fees for 5K runs, triathlons, & marathons; and sport-specific equipment purchases such as golf clubs, baseball bats, soccer cleats, basketballs, and protective gear for baseball, football, and ice hockey.

Learn more at about PHIT Act legislation.

Electronic bathroom scale and glucometer with result of measurem

Going Beyond Diabetes Treatment: Exercise!

There are many treatments for Type II Diabetes (which will be referred to simply as diabetes in this article) but none come with the level of benefits seen by the implementation of a proper exercise program. This is a tall order but exercise is effective for the treatment of insulin resistance and diabetes in three areas. These areas are inflammation, the cell mitochondria (where the cell generates power), and hyperinsulinemia (high blood insulin).2 Treating these areas with exercise goes beyond the benefits of treating just diabetes. In turn, you will be helping prevent other health issues associated with diabetes such as heart disease, stroke, and circulation issues. The questions is how does exercise do this and what kind of exercise is necessary?1

To understand how exercise treats diabetes, it is important to understand that diabetes is the end result of insulin resistance. Insulin resistance can be illustrated in that: when we eat something with carbohydrates or sugar, our body breaks it down into blood sugar known as glucose. This glucose triggers a response from our pancreas to produce the hormone insulin. Insulin in turn shuttles the blood sugar into the cells to be used as energy. However, when someone becomes insulin resistant the cells do not respond to the insulin’s attempt to shuttle the blood sugar into the cell, so the pancreas produces more insulin to get the same job done. In essence, the cells are developing a tolerance to the insulin and in order to get the blood sugar absorbed the cells begin to require more and more insulin to do the same job. This leads to the blood retaining the blood sugar for prolonged periods of time as well as an elevated presence of insulin. When someone has prolonged high blood sugar, we call this hyperglycemia and the person is said to be diabetic. Having high blood sugar is dangerous due to the stress it places on cells. It can cause many problems up to and including death.

In the area of inflammation, it is known that not all inflammation is the same. Inflammation can be acute — meaning it is brought on for a short period of time — which happens with activities such as exercise or when tissue undergoes some sort of trauma. Inflammation can also be chronic, meaning it is persistent and recurrent.

Acute inflammation is necessary, and healthy, because it begins the healing and repair process by bringing in white blood cells, and ridding the tissue of damaged cells. Inflammation is required otherwise the body would be unable to heal.

Chronic inflammation can be found in many conditions, such as autoimmune diseases, prolonged injury/infection, obesity, diabetes and other chronic diseases. When inflammation remains present, even at a low level, it begins to damage the body’s cells. Science now knows that:2

  • Obesity creates a level of chronic inflammation.
  • Inflammation is the precursor to every chronic disease including heart disease, arthritis, and cancer.
  • Inflammation suppresses the insulin signaling pathway (how insulin and your cells communicate) which is believed to be related to a reduction of a heat shock protein, this protein however, can be increased through exercise.
    • Increases of the protein begin after the first session of exercise.3

You may remember from science class the power generator of the cell is the mitochondria. This is where the energy is created from fatty acids and glucose. It is now believed that when the mitochondria of the cell becomes dysfunctional, less fatty acids are taken in, elevating fat (lipids) in the blood, and increasing fat storage. It is also believed that the cell becomes dysfunctional as a result of insulin resistance. This relationship may then further feed into the increased body fat and increased inflammation. Further scientific studies in this area have determined that:

  • Proper exercise increases mitochondrial efficiency, proper exercise being summarized as:
    • No less than 150 minutes of moderate activity per week but ideally more than 250 (start light and increase intensity).
    • Incorporate a combination of resistance exercise (i.e. calisthenics and weights) and cardiovascular exercise.
    • Supervision by a registered clinical exercise physiologist if two or more chronic conditions are present is recommended.4
    • Exercising following an interval training protocol ranging from 70-90% of maximal heart rate may provide superior results if tolerable by participant.5
  • It is well known that aerobic training increases the number of mitochondria in muscle fibers in order to increase the delivery of oxygen to the muscle. More mitochondria means more energy that can be generated within the cell.

Hyperinsulinemia is best described as an elevated level of insulin relative to the amount of glucose (blood sugar) present in the blood. This may be the truest indicator of someone who is insulin resistant and about to become diabetic.6 In the beginning, it was illustrated how insulin resistance develops, and it being characterized as requiring more insulin to do the same job. This additional insulin is the definition of hyperinsulinemia. When someone has hyperinsulinemia it can be expected that in a matter of time, even higher levels of insulin will be required as the cell increases its tolerance to the insulin. Eventually the pancreas will not be able to produce the level of insulin required to lower blood sugar and the person will be said to have hyperglycemia, and will be classified as diabetic. When someone is experiencing hyperinsulinemia, they are already experiencing inflammation, and a weakening of the insulin signaling pathway (ways the cells communication for glucose uptake), and likely a dysfunction of the mitochondria, which in turn may magnify the issue further.

What is known is:

  • Exercise lowers glucose in the presence of insulin, and thus exercise will lower both glucose and insulin levels.
  • If you’re currently diabetic and taking insulin, the amount may likely need reduced prior to exercise.
  • Consistent proper exercise may lead to the need to have a physician re-evaluate dosage or usage of insulin and/or pills (i.e. metformin). Never discontinue use of a medicine without consulting with your physician.

Proper exercise not only goes beyond the treatment of diabetes to the treatment of the cause (insulin resistance), it helps prevent other health issues that stem from diabetes. Health issues such as cardiovascular disease, stroke, and issues with circulation dramatically decrease with exercise. Also, remember diabetes aside exercise reduces risk of nearly every chronic disease.1


Jeremy Kring holds a Master’s degree in Exercise Science from the California University of Pennsylvania, and a Bachelor’s degree from Duquesne University. He is a college instructor where he teaches the science of exercise and personal training. He is a certified and practicing personal/fitness trainer, and got his start in the field of fitness training in the United States Marine Corps in 1998. You can visit his website at jumping-jacs.com

References

  1. Booth, F. W., Roberts, C. K., & Laye, M. J. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology, 2(2), 1143–1211. http://doi.org/10.1002/cphy.c110025
  2. Ye, J. (2013). Mechanisms of insulin resistance in obesity. Frontiers of Medicine, 7(1), 14–24. http://doi.org/10.1007/s11684-013-0262-6
  3. Matos, M. A. de, Ottone, V. de O., Duarte, T. C., Sampaio, P. F. da M., Costa, K. B., Fonseca, C. A., … Amorim, F. T. (2014). Exercise reduces cellular stress related to skeletal muscle insulin resistance. Cell Stress & Chaperones, 19(2), 263–270. http://doi.org/10.1007/s12192-013-0453-8
  4. Moore, G. E., Durstine, J.L., & Painter, P. (2016). ACSM’s exercise management for personals with chronic diseases and disabilities. Champaign, IL: Human Kinetics.
  5. Roberts, C. K., Hevener, A. L., & Barnard, R. J. (2013). Metabolic Syndrome and Insulin Resistance: Underlying Causes and Modification by Exercise Training. Comprehensive Physiology, 3(1), 1–58. http://doi.org/10.1002/cphy.c110062
  6. Paniagua, J. A. (2016). Nutrition, insulin resistance and dysfunctional adipose tissue determine the different components of metabolic syndrome. World Journal of Diabetes, 7(19), 483–514. http://doi.org/10.4239/wjd.v7.i19.483