Fitness Professionals – Page 50

The Benefits of Adding Tai Chi to Your Exercise Regimen

Dianne Bailey/25 September 2017/ All MFN blog/

“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.

Rebounding For Health & Fitness

Doreen Puglisi/20 September 2017/ All MFN blog/

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.

Exercise and the Lymphatic System

The lymphatic system, a major part of the body’s immune system, is a network of lymph nodes, ducts, and vessels that transport lymphatic fluid from the tissues to the bloodstream.

Lymph nodes act as filters and remove bacteria and toxins. Their role is vital in maintaining health and the lymph system must be kept flowing in order to function correctly, especially for those suffering from chronic fatigue syndrome.

People with chronic fatigue syndrome often have depressed immune systems, and a healthy lymphatic system will reduce the symptoms.

Unlike the circulatory system which uses the heart as a pump, the lymph system relies on body movement, that is, exercise to circulate lymph around the body.

When you don’t exercise sufficiently, the lymph system becomes stagnant and blocked. For those with chronic fatigue syndrome, it means your body is unable to efficiently dispose of toxins and bacteria and begin to heal.

Cancer-Related Fatigue Syndrome Sufferers Can Rebound with Exercise

When you are feeling dragged down by cancer-related fatigue syndrome, exercise is the furthest thing from your mind. However, to reduce the symptoms of this syndrome you need to exercise to get your lymph system moving and rid your body of harmful toxins and waste.

This will also help to prevent Lymphedema

Lymph fluid is activated in three ways: muscular contraction from exercise, gravitational pressure, and internal massage to the valves of the lymph ducts.

You don’t have to run marathons in order to get the exercise you need. In fact, a mini exercise trampoline called a rebounder is the perfect exercise tool for you.

For chronic fatigue sufferers, mini exercise trampoline rebounding is the most efficient and effective form of exercise to get your lymph system flowing.

Mini Exercise Trampoline Advantages

More Efficient Exercise: For those with cancer-related fatigue, mini exercise trampoline rebounding is a very efficient form of exercise.

With most forms of exercise, you have to spend as much energy decelerating as you do accelerating. But when you exercise with a rebounder, at the bottom of a bounce the force is recycled upwards without you having to expend extra energy. For those with chronic fatigue syndrome, this energy saving is a godsend.

When you bounce downwards, the mat absorbs the impact. Even though the impact is cushioned, it still strengthens the entire body more thoroughly than any other form of exercise. If you suffer from cancer-related fatigue syndrome, a strong body is your goal.

10 Reasons to Jump for your Health & Fitness

Increased G-force (gravitational load), which strengthens the musculoskeletal systems.
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.
Establishes a better equilibrium between the oxygen required by the tissues and the oxygen made available.
Increases the functional activity of the red bone marrow in the production of red blood cells.
Improves resting metabolic rate so that more calories are burned for hours after exercise.
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.
Strengthens the heart and other muscles in the body so that they work more efficiently.
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.
Improves the brain’s responsiveness to the vestibular apparatus within the inner ear, thus improving balance.
Rebounding for longer than 20 minutes at a moderate intensity increases the mitochondria count within the muscle cells, essential for endurance.

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.

Strategies to Enhance Cognitive Fitness

Carisa Campanella/19 September 2017/ All MFN blog/

Often when we hear the term “fitness” – we automatically think of our physical health. Being mentally fit is equally as important. Cognitive fitness is a state of optimized ability to reason, remember, learn, plan and adapt that is enhanced by certain attitudes, lifestyle choices, and exercises. Better cognitive fitness translates into the ability to make better decisions, solve problems, and deal with stress and change. Neurogenesis is the process of developing new chemical messengers called neurons in the brain. This process can be profoundly affected by how you live your life. Here are eight strategies to help you facilitate the process of neurogenesis and have optimal cognitive functioning:

Daily Physical Activity: Aerobic activity for 30 minutes, three times per week helps improve brain blood flow and enhances memory performance. Regular exercise also releases brain chemicals called endorphins which reduce feelings of depression.

Be Open to New Experiences: Have you ever wanted to learn to play golf or sing in a choir? Participating in experiences that are unfamiliar and mentally challenging will strengthen neural connections in your brain.

Be Curious and Creative: Participating in arts and crafts projects leads to innovative thinking, and musical training may improve function and connectivity of different brain regions. It’s always a great time to take up painting, poetry, or piano!

Develop Meaningful Relationships: Studies have shown that the health consequences of feeling lonely can trigger psychological and cognitive decline – as well as alter immune cells and increase feelings of depression. Make every effort to engage with other people whenever possible.

Get Enough Sleep: Healthy sleep consolidates learning and memory and is necessary for clear thinking and optimal brain function. It is easier to sleep well in a peaceful and natural environment free of clutter.

Reduce Chronic Stress: Chronic stress produces a hormone called cortisol that can damage the brain. Chronic stress can also trigger long-term changes in brain structure that can lead to cognitive decline. Healthy ways to relieve stress include deep breathing, physical exercise, or talking with a trusted friend or family member.

Eat Specific Healthy Foods: Food plays a vital role in the health and proper functioning of the brain. Strive to eat real, whole foods such as fruit, vegetables, whole grains and lean meats – and drink eight 8oz bottles of water each day to keep brain cells hydrated. Apples, avocados, blueberries, unsalted nuts, broccoli and brown rice are great food choices for brain health.

Regular Learning: Continual learning is one of simplest methods to boost brain function. The size and structure of neurons and the connections between them actually change as you learn. Learning can include studying a new subject, travelling to a different place, learning a foreign language or participating in a new volunteer activity.

Practicing these strategies along with having a positive attitude will not only enhance your cognitive fitness, but also your quality of life!

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.

Training Clients with Arthritis

Jane Curth/14 September 2017/ All MFN blog/

One of the biggest challenges for fitness professionals is working around medical conditions and injuries. When a prospective client asks if you can safely train them, you definitely want to be able to accommodate their situation. But what about their limitations? What should they do and not do? How do you ensure that you’re doing the right thing as a trainer? This is especially relevant when working with arthritic clients.

What is Arthritis?

Arthritis is, in short, an inflammation of joint tissue in the body. It rears its head in many different ways and the NIH does a great job of breaking down the various facets of the condition. What it ends up doing is causing symptoms like pain, swelling, stiffness of the joint and reduced range of motion. But, most of this can be countered with the addition of an exercise program.

What a Fitness Professional Can Do to Help

This is where fitness professionals come in. Because of the fact that arthritis hits the majority of people when they are older, this also means that they might need some assistance with getting enough exercise in a safe and reliable manner.

It’s a perfect mixture — fitness professionals have a great deal of knowledge and arthritic patients have a great deal of need in this respect. Especially in the current generation retiring, the baby boomers, exercise outside of athletics was far less common than it is today. As such, there are many people who are retiring having no experience with exercise for their entire lives.

Fitness professionals like you are a great resource for getting this population treatment in the form of exercise!

Considerations to Keep in Mind

The key here is to make sure that you aren’t loading your arthritic clients with too much. The CDC’s resources on training for arthritic individuals are quite extensive and are a fantastic jumping-off point for developing your programming. For the majority of clients, it will simply be a reduced-load variation of many programs you already employ.

So let’s dive into a few:

Range of Motion

Initially, this will be one of the first things that a trainer will need to focus on. Range of motion is the key to performing other exercises. For this, a stretch/yoga approach is going to be an ideal way to go. And for people who aren’t especially limber, even just stretching will be a workout. So start light and get the range of motion up to snuff. Then you will be good to go to move on to more engaging techniques.

Don’t Let Them Skip Cardio

There can be many different objectives to a personal training program. Oftentimes, training programs will have cardio as more of an “outside the session” activity. Just make sure that they are doing some form of cardio in addition to what your normal program entails. This could be walking, cycling, swimming, using an elliptical trainer, etc. This will help these clients to improve their endurance and you should see results from this in your sessions. Whereas someone new to exercise might not be able to do pushups everyday, they can likely still do low-impact cardio.

Weight/Resistance Training

No one is talking about your clients working to be the new clean-and-jerk Olympian, but some moderate training with weights in a controlled environment can be incredibly beneficial. Developing the muscles that assist and support joint structures will alleviate some major pain that arthritic clients likely have. In addition, having a higher percentage of muscle tissue will increase the client’s basal metabolic rate, allowing them to burn more calories and lose excess weight which can add painful pressure to joints. All around, it’s a great idea. Just make sure it’s safe.

This might mean starting with slight bodyweight movements first. Once range of motion has increased, they can then start taking the exercises a little further. Resistance bands and weight machines can also be an excellent way to safely train those muscles.

Group Fitness Classes Can Be Helpful

Socializing is a great way to get through discomfort. Whereas we don’t want to push our clients to the point of pain, there will likely be a little discomfort in the beginning, especially in the first few sessions. Misery might like company, but the thing is that great friendships can be formed in such groups as well. Thus, with group fitness classes, you could help a larger segment of people with safe exercises. And, they would have a great social group to encourage one another when the going gets tough.

A Final Note

Injuries take longer to heal as people age. This is why an injury for someone with arthritis will likely be more extreme than in some of your younger clients. As such, it’s that much more essential to go slow and to not overload your clients with too much.

Additionally, make sure that your client has cleared your programming with their doctor. A client’s physician is the best initial defense from injury. Furthermore, it’s a wonderful opportunity to even partner with the doctors you come into contact with. They doubtless have many patients who do not exercise like they should. Relationships like these are win-win for everyone involved.

Jane Curth is the co-founder and CEO of FitFixNow. Helping people on their wellness journey is her passion; Jane has helped clients and students with their diet and fitness struggles for over 20 years.

Why Do You Need Muscle Maintenance?

Gail Sas/12 September 2017/ All MFN blog/

The human body has over 650 muscles. Skeletal muscle is the body’s largest tissue accounting for approximately 45% of body weight in men and 36% in women.

Muscles are comprised of muscle fibers. Each fiber is thinner than a human hair and can support up to 1,000 times its own weight.

Every human movement is a sequence of skeletal muscle contractions woven seamlessly together by means of a complex interaction between the body’s muscles and the nervous system.

Classified according to the duties it must accomplish in the body there are three distinct types of muscle, cardiac, smooth and skeletal.

Cardiac muscle, found only in the heart. Smooth muscle consists of slender, cylindrical fibers which are aligned parallel to form sheets of muscle. Most smooth muscle is visceral (it surrounds nearly all of the body’s organs). Skeletal muscle fibers (elongated cylinders) are bundled into groups, which are then bundled together to form what most people refer to as “muscle.”

Anchored to bones, skeletal muscle pulls on them to cause the movement to occur.

One of the many reasons why I don’t assume anything about aging is that we need to maintain muscle to move our bones and our body! When people age without maintaining muscle mass the function is lost. Balance becomes a problem and falling occurs. Muscle contributes to the functioning of both and much more.

Between the third and eighth decades of life, without muscle maintenance, people lose up to 15% of our lean muscle mass, which contributes to a lower metabolic rate. These problems have a major impact on our quality of life and health.

Maintaining muscle strength and mass helps burn calories to maintain a healthy weight, strengthens bones, and restores balance, decreasing falls. The National Institutes of Health estimates more than one-third of people over the age of 65 fall each year, often resulting in injuries such as hip fractures which are a major cause of surgeries and disability among the elderly. Balance and strength exercises can help maintain balance and reduce this risk of falling, as well as building bone.

Muscles help to improve posture, circulate blood through the body, regulate breathing, generate heat, stabilize joints, aid digestion and protect vital organs.

The body is responsive to strength training at any age. In other articles on my site I have written about researchers who have gone into nursing homes and restored resident’s ability to get rid of walkers and stand up when getting out of a chair. The benefits are tremendous. Nothing about aging should ever be assumed! Muscle has memory and when retrained it benefits our overall health and functioning. It is the best contributor to longevity that we know of!

Strength doesn’t just involve building large muscles. Lifting weights just two or three times a week can increase strength by building lean muscle. Studies have shown that even this small amount of strength training can increase bone density, overall strength, and balance. It can also reduce the risks of fractures which often occurs when falling.

Just as muscle mass declines (when not maintained) so does endurance. The good news is that the body also responds to endurance fitness training such as walking. Any activity that increases heart rate and breathing for an extended period is considered endurance exercise. In addition to walking, swimming, cycling, dancing, and tennis are all endurance activities.

Your metabolic rate is strongly influenced by our body composition. People with more muscle and less fat generally have a faster metabolic rate, while people with more fat and less muscle generally have the opposite, a slower metabolism. Every pound of muscle uses about 6 calories a day just sustain itself. While each pound of fat burns only 2 calories daily. That small difference adds up over time. After a session of strength training muscles are activated all over your body, raising your average daily metabolic rate. One pound of muscle occupies around 22% less space than one pound of fat.

Unless you are an elite athlete, resting metabolism accounts for 60% to 75% of all the calories you burn each day, and it varies a lot from person to person.

Other benefits for muscle building is better sleep. Researchers have known that short sleep leads to weight gain. People who don’t get at least 6 hours of sleep at night are prone to overeating, and they usually crave starchy, sugary foods. Also not enough sleep slows metabolism.

Researchers at the University of Pennsylvania studied 36 healthy adults into their sleep study. Even though the sleep-restricted group was active and awake for more hours of the day, their resting metabolisms slowed by about 50-60 calories a day, says senior study author Namni Goel, PhD. Goel studies sleep medicine at the University of Pennsylvania School of Medicine.

It isn’t a huge amount, but “That can add up across multiple nights of sleep restriction.” she says. Her sleep-restricted volunteers were eating around 500 more calories each day, so the total calorie imbalance just from not getting sleep was substantial – around 550 calories a day, enough to lead to about a pound of weight gain each week.

Will you fight the assumptions of aging by improving your overall health? Include muscle function and you’ll be well on your way to aging well. Remember Ernestine Shepherd? i wrote about her last month and in other articles. She started body building at the age of 56. She is now 81! She wakes up at 2:30 a.m. every morning, consumes 10 egg whites then goes for a 10 mile run. I suspect part of her remaining day is at the gym! While everyone can’t do this, but whatever time spent is a contribution to our longevity!

Originally printed on Hormones, Health and Fitness. Reprinted with permission.

Gail Sas is a Health and Wellness Consultant with over 30 years of experience. She works with clients who are motivated towards making effective decisions in their personal health and longevity. Gail has an intensely curious mind, and loves learning and researching. She shares her content her monthly newsletter, Total Health Report. Visit her website to sign up, hormoneshealthandfitness.com.

Pregnant woman doing yoga with a personal trainer

Prenatal Exercise Program Design: Exercise Duration

Catherine Cram/8 September 2017/ All MFN blog/

Exercise duration during pregnancy should reflect a woman’s current level of fitness and the type of activity she is doing. If you’re working with someone who’s just starting a prenatal exercise program the duration will be shorter (15-20 minutes) and progress slowly over time to 30-60 minutes. A pregnant woman who is already taking part in a fitness routine can continue with her current duration level, but exercise duration should be modified as needed to enable her to achieve a moderate to somewhat hard level of intensity without discomfort or undue fatigue.

Some exercise activities, such as swimming, may require a longer duration in order to achieve a moderate to somewhat hard intensity, so close monitoring of exercise intensity will help determine whether a longer bout is needed. As pregnancy progresses, pregnant women may find that they are able to tolerate a longer duration, lower intensity exercise bout better than a higher intensity, shorter bout, but avoid taking the intensity below the targeted zone of 12 to 14 on the 20-point scale or 3 to 4 on the 10-point scale.

In the case where a pregnant woman is having difficulty maintaining her normal exercise duration, try dividing the workout into two shorter sessions during the day. This is a helpful tool for enabling women to continue to exercise when she’s experiencing more fatigue in later pregnancy.

Want to learn more about how to develop a safe and effective maternal fitness program? The CE correspondence course “Prenatal and Postpartum Exercise Design” is available ppfconsulting.com

Catherine Cram, MS, is the owner of Comprehensive Fitness Consulting, a company that provides pre- and postnatal fitness certifications and information to hospitals, health & wellness organizations and the military.

Article reprinted from her blog with permission.

Health Trackers & Apps are Dangerous… Scientists Say What?

Dr. Steve Feyrer-Melk/7 September 2017/ All MFN blog/

With over 165,000 health-related apps in the App Store and Millions of wearables in the hands of the general public, scientists are wondering if they are “doing more harm than good”? One expert commented that the field can be “likened to the snake oil salesmen of the 1860s.” Is this true?

Question: What is the danger of health-related technologies in the hands of the general public?

Answer: Because health-related technology is often “one size fits all” with the data it provides mistakenly seen as the “holy grail” that leads to improved health, it can lead individuals down a path that does not correlate with improved behaviors. This should not be a shock to health professionals as it is certainly unfair to expect the average technology user to be a “health expert” who is able to accurately analyze health data and implement the proper behavior change.

Therefore, the real question should be . . . How can the power of health-related technologies that is already in the hands of the pubic, be appropriately leveraged? Well my friends, that answer lies square in the hands of the Health Professional who fills the significant gap between the individual and technology they use. I call this the Technology-Behavior Change Triad© (Details in the next article in this series).

Where the Rubber Meets the Road: While working with clients and patients for over 5 years we have successfully integrated health-related technologies with our patients and clients. During this time we have found them to be the key tool for providing patient-matched, actionable feedback related to long-term behavior change. Think about it, how else can we get “real-time”, individualized information from clients or patients when they are not with us? What’s more, smartphones and wearables are already in the hands in just about ALL of our current and potential clients and patients so as professionals we are remiss if we disregarded the use of this technology.

The Take Home Message: Health-Related technology provides valuable information to the end user. Can this be harmful? Well, the question really should be . . . How can this technology be most impactful for improved health? Simply put, the Health Professional can harness the power of Health-Related technology when it is integrated within the client or patient relationship. In the end, not only do these tools allow the creation of the best individualized motivational environment for each person, but they also take your business to the next level as you optimize your service offering with more efficient and effective engagement!

Reprinted with permission from Dr. Steve Feyrer-Melk.

Steve Feyrer-Melk, MEd, PhD, is a powerful, passionate, and trusted authority in Lifestyle Medicine who is bringing an innovative, refreshing, and successful approach to proactive health care. Dr. Steve co-founded the Optimal Heart Attack & Stroke Prevention Center where he crafts and hones real-world programs for immediate impact. Dr. Steve also serves as the Chief Science Officer of Nudge, LLC, a lifestyle medical technology company.

If Exercise is Medicine for People with Parkinson’s, Why Isn’t Everyone Doing It?

Carisa Campanella/1 September 2017/ All MFN blog/

The three national thought leaders presenting at the Annual Parkinson’s Symposium in 2015 were all in passionate agreement: exercise is imperative in treating the symptoms of Parkinson’s disease. We have cultivated and grown many Parkinson’s-specific exercise programs in Sarasota County, from spin classes to yoga, at levels appropriate for all stages of the disease. In addition, exercise is the only know treatment modality with 100% positive side effects!

So why isn’t everyone doing it?

As a Care Advisor and Health Coach, I am continually striving to understand what motivates or inhibits people from exercising. Why are some in our Parkinson’s community committed exercise enthusiasts, while others seem to come up with innumerable reasons why they can’t participate in physical activities?

I believe a core reason may be what the American Council of Exercise refers to as the concern for “psychological safety.” If someone has Parkinson’s, that person may believe that participating in exercise is dangerous. A fear of falling, freezing of gait, or muscle stiffness preventing completion of an exercise class may prevent a potential exerciser from starting a program that could help reduce all these symptoms.

People with Parkinson’s may also have heightened feelings of self-consciousness, and may fear embarrassment while participating in a class setting. Gyms can be intimidating, and often it is difficult to know where to start. Even the most structured and supervised exercise classes have some levels of unpredictability.

Another concern people with neuro-degenerative diseases face is coming to terms with diminished physical abilities. If a person with Parkinson’s has had an active and athletic past, it may be difficult to acknowledge what the body can no longer do. Seeing others at later stages of Parkinson’s may dissuade someone from attending an exercise group that could slow down the progression of the disease.

So how can we address these concerns? Those with Parkinson’s first need to know that they are not alone, that there are many people fighting this disease with exercise and are having fun doing it. Finding a safe and effective exercise class with qualified professionals in a supportive environment is the next step. Often times it is less intimidating to attend an exercise class with a spouse or friend, and always know that if you are new to exercise, you will always be encouraged to go at your own pace until you become more confident in your abilities. Finally, not only do regular exercisers have fun and empower themselves with the ability to help diminish their Parkinson’s symptoms – they become stronger in body, attitude and spirit. Be a Parkinson’s fighter.

Postnatal Exercises

Zoey Miller/23 August 2017/ All MFN blog/

Exercise is recommended to keep the body strong and in proper working order. Exercise also builds and maintains healthy joints, bones and muscles. Postnatal exercises help a woman get back into shape after giving birth, and they also help combat postpartum depression. There are several basic exercises you can do within a few weeks after giving birth. However, if you’ve had a Caesarean section, you may want to wait at least six weeks before doing any abdominal exercises. If you experience pain while exercising, stop immediately and call your doctor for advice.

Walking

Walking is the most basic of exercises, and it’s a good way to begin a new workout regime. Begin by walking at a leisurely pace, and increase your pace and distance over time. Once you’re comfortable in your movements, take advantage of all those great baby registry gifts you’ve received. Put the baby in the baby carrier and push the child in front of you as you walk.

Some women enjoy walking with a friend, as it gives them time to socialize, an activity you may be neglecting while caring for your new baby. If you are a runner, avoid an intense running workout until you have spoken with your physician. Some women are discouraged from exercising strenuously in the first few weeks after giving birth, especially if they are waiting for the wound from a C-section to heal. A doctor can answer questions about your limitations.

Pelvic Tilt Exercise

The tummy is a major problem area for many women after giving birth. Thus, pelvic exercises are often helpful. The pelvic tilt exercise is easy to do and can tighten up your stomach and strengthen your back. Begin on your back on the floor with your knees bent and your feet flat against the floor. Then, flatten your back against the floor as you tighten your abs and lift your pelvis slightly off the floor. Hold this position for 10 seconds. Repeat the exercise by doing three sets of ten seconds each. Pelvic tilt exercises can be done anywhere. After you’ve finished breastfeeding and put the baby down for a nap, take a few minutes to do your exercises.

Kegel Exercises

Some people worry about finding the time to exercise. However, both pelvic tilts and Kegels can be done in a short time frame. The purpose of Kegel exercises is to strengthen the muscles in your pelvic floor. During pregnancy, the muscles of a woman’s pelvis are often weakened. This is why some women experience incontinence after childbirth. If you notice that coughing, sneezing or laughing causes you to leak small amounts of urine, then you could probably benefit from Kegel exercises.

Kegels are simple. First you must identify your pelvic floor muscles. These muscles are the ones you use when you stop yourself from urinating mid-stream. Practice stopping and starting urination while in the bathroom, but only do this once or twice to identify the proper muscles. Do not make a regular habit of contracting your muscles during urination, as this can cause bladder problems.

Once you’ve identified your pelvic floor muscles, you are prepared to do Kegels. Lie on your back and contract your muscles for five seconds, and then relax for five seconds. Do this until you can contract for ten seconds at a time. Do three sets of ten seconds 2-3 times each day. You can even do Kegels while standing up and walking around. Kegels can help those who leak a small amount of urine but probably won’t be helpful to women with a serious incontinence problem.

Forearm Planks

Planks are good exercises that target and tone your abs, thighs and butt. Planks are also a great way to strengthen your abs without straining your back and neck. Begin by lying on your stomach on the floor. Put your forearms on the floor beneath your shoulders and keep your back straight with your legs extended so that your toes touch the floor.

Then, lift your tummy from the floor so that it is parallel to the floor. Using your forearms and toes to hold your body weight, tighten your tummy and hold your abs off the floor for 30-60 seconds. Rest for 30 seconds, and then repeat the exercise 4-5 times. You can also do planks with your palms flat against the floor and your arms straight rather than placing your weight on your forearms.

Finding time to exercise after giving birth can be a challenge. Try to schedule a brisk walk several times weekly at a local park, or simply walk around your neighborhood. Any exercise is better than none at all. Kegels, pelvic tilts and planks can be done inside your home. Take a few minutes several times a day while your baby sleeps to do your exercises. It’s also a good idea to have your doctor recommend stretches and workout routines. Remember to start light, then increase your exercise intensity over time.

I’m the woman next door, with all of the problems and joys of everyday life. I know that the more I give, the more I’ll receive–so my blog is intended to help people, and hopefully, it will do good things for me too. As a working mother, I’m often faced with many practical, everyday situations that make life harder, but that shouldn’t be the case. Visit my website at thebabbleout.com

Sources
http://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283
http://www.webmd.com/parenting/baby/6-exercises-for-new-moms#2
http://kemh.health.wa.gov.au/brochures/consumers/postnatal_exercise.pdf