fitness – Page 19 – MedFitNetwork

Exercise and Endorphins

Jaclyn Chadbourne/11 October 2017/ All MFN blog/

Feeling too grumpy or stressed out to exercise? Think again.

A little exercise can go a long way in reducing stress and making you feel good, along with its many other health benefits, like improving/maintaining physical fitness, preventing disease and treating symptoms.

Life is complicated. We are all busy with our own personal challenges and to-do lists. Not to mention the winter months, which can make even the hardiest New Englander want to curl up into a ball and stay in bed until spring finally arrives. But, as tempting as that sounds, it’s not likely to improve your mood at all. If you’re feeling down, resist the urge to mope and get moving.

Studies have shown that moderate to intense exercise can help…

Minimize stress or improve ability to handle stressful situations
Minimize anxiety and reduce of depression
Improve self-esteem and perception of self
Improve sleep patterns and hence energy during awake hours

For those interested in the science behind it, when your body is subjected to certain stimuli (including exercise) your hypothalamus calls for the release of endorphins, and the cells in your body that contain them respond. When endorphins lock into special receptor cells, they block the transmission of pain signals and also produce feelings of euphoria. But endorphins can’t do it alone…. exercise also raises levels of other mood-boosting chemicals like serotonin, dopamine and norepinephrine. The combination of endorphins and these other neurotransmitters produces and effect often referred to as “the runners high”.

In reflecting back on my time as a distance runner, I remember saying many times that it wasn’t always the act of running that got me out there day after day – but rather, the tremendous feeling that I got after my run that had such a positive impact on my outlook. But you don’t have to be a runner to enjoy the benefit of the runners high….just 30 minutes of physical activity can elicit this effect on the body and improve our mood on a chemical level.

How else can it affect us?

During a fast-paced tennis match or an intense kickboxing class, you’ll find that you concentrate more on your body’s movements than on the things that are irritating you or stressing you out. Redirecting your focus can help calm and clear your mind. This is referred to as “Active Relaxation” or the capacity to focus on rhythmic motion that can produce a relaxation response within the body.
By reducing our levels of stress, anxiety and depression, we can also sleep better at night, thus improving our energy during our awake hours and reducing irritability and depression often associated with inadequate sleep. How to get started? Consult your doctor or an exercise professional if you’re new to exercise or have health concerns. Safety first! Start with small, manageable goals and choose an activity that you enjoy. Exercise shouldn’t feel like a chore. Then make room in your schedule! Make your health a priority and set aside time each day to focus on you. You’ll be glad you did.

Jaclyn Chadbourne, MA is a Clinical Exercise Physiologist and Principal, Director of Research and Development – ‎Universal Medical Technology, LLC and United Medical Gym, Inc in South Portland, ME. With a passion for sustainable healthy living and desire to advocate for patient-centered care, Jaclyn works to help support community resources for all special populations and to implement and oversee clinical protocols.

References
http://www.nbcnews.com/id/18043835/ns/health-fitness/t/getting-high-exercise/#.UwJ-wvldXtI
http://www.mayoclinic.org/healthy-living/stress-management/in-depth/exercise-and-stress/art-20044469
http://www.webmd.com/fitness-exercise/features/runners-high-is-it-for-real

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.

Wow! That Anxiety Looks Good on You!

Deborah Stern/18 September 2017/ All MFN blog/

To my dear friend in the locker room, you know who you are:

Thank you for being so honest. Your honesty brought up a topic that many people might have already touched on or made themselves aware of, but yesterday I saw another “twist.” Here is how it started:

There is a woman whom I have known for a while, first as a co-worker at the gym/my work and now as a devoted and loyal member of the gym. She has a full-time job and a little boy. On the days that I show up to work at 10:30am, she is always there in the locker room getting ready for work after she has finished her workout or fitness class. We are both running around at that point, but we smile or wave to each other, or sometimes not. Yesterday I came in at 10:30 and she was dressed and ready to leave. I smiled at her but had to do a double take. She was wearing a cute sleeveless top and her body looked soooo strong and fit. Her arms were toned with amazing muscle and the definition in her muscle looked great. I turned to her again and told her how strong and fit she looked, and that I always notice that she is there all the time and working very hard in the gym and it shows. She turned to me and said, “Thank you so much but let me tell you, I do this way more for my mental and emotional health than to look a certain way.”

And I just looked at her and said, “Isn’t that the truth??? I just went through the weekend with a massive amount of anxiety. There was not a specific reason for the anxiety, I have had it my whole life and some days it is worse than others. I remember being in the car and on the way to the gym thinking that I couldn’t get there fast enough. I knew that the only way for me to snap out of this and not let it ruin my weekend was to go to the gym and workout or go outside and jump rope. For me, putting on my music and moving my body is my form of escape, release, meditation, whatever you want to call it. This also forces me to BREATHE deeply, which I think has more benefits to our minds than we can ever know. And just being in my own head space with my music, my movement and my breathing is what releases at least 50% of my anxiety. The workouts help me release some of the negative chaos in my head and body.”

We had a good laugh at this because we both agreed that we find the “calm” we need through our workouts, and how awesome is it that the benefit of the chaos in our head looks great on our bodies! I actually said that out loud and it stopped me in my tracks. If we take a positive spin on anxiety, depression, anger, sadness, etc. and instead of looking at all the negative effects it has on our life, we can “twist” that statement to say, what are the benefits to having some of these issues? I have always needed to release my anxiety through exercise in order to get through the day, I now have added a tag line to that: My anxiety has shaped my body and has made me strong. The glass is now half full.

Deborah Stern has a degree in psychology/nutrition from DePaul University in Chicago, IL. She has been dedicated to helping women, men and children of all ages and all fitness levels in improving their lives through exercise, nutrition and personal growth. Deborah started early in life on this journey for herself and has been taking her clients on the journey for the past 25 years. Visit her website at foodprintforlife.com, and her blog at debapproved.blogspot.com.

The PHIT Act: Insurance Reimbursement for Fitness Trainers?

MFN/13 September 2017/ All MFN blog/

Senior Woman Holding Fitness Sign With Family In Background The 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.

HOW 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.

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.

The Complete Guide for Exercising During Menopause

M Pimentel/6 September 2017/ All MFN blog/

“Grab those hand weights and get ready to go into a squat position,” a popular exercise guru cheerily calls out in her exercise video. So a group of women, ages 16 to 52, dutifully get their weights and huff and puff their way through the routine for 20 minutes three times a week. The oldest of them, Maria, has been doing aerobics for a year. She firmly believes that the workouts have helped her avoid the hot flashes, headaches, mood swings, sleeplessness and depression that is commonly experienced by women as they go into their pre-menopause stage — and she may be right.

Why Exercise is Good

Numerous studies have shown that exercise can be an effective antidote to the rough days caused by the hormonal changes when women hit their late forties or early fifties.

The most common symptoms, like hot flashes and sleeplessness, are associated with weight gain. Exercising also helps prevent weight gain and loss of muscle mass that goes with menopause.

The many benefits of regular exercise may also include boosting your mood, strengthening your heart, and even promoting bone density.

While many women opt for hormone replacement therapy (HRT) as a way to cope with the oftentimes debilitating physical and mental challenges of menopause, HRT often puts women at risk for blood clots, heart disease, breast cancer, Type 2 diabetes, osteoporosis, loss of muscle strength and dementia. Those push-ups and crunches are looking better by the minute, aren’t they?

So, it’s on with the sweat pants and off to the gym we go!

What are the Best Exercises?

Dr. Alexis Abrahams, a gerontologist (a doctor specializing in the elderly), advises that exercising consistently is the key to getting the best out the exercises rather than the kind of exercise. Women in their 40s, 50s and 60s should aim to do any of these three forms of exercises:

Aerobic/cardiovascular – these exercises strengthen the heart and lungs and can burn calories to help with weight management. If you’re a beginner, start with 10 minutes a day and gradually increase as you get stronger.

Walking
Jogging
Tennis
Cycling
Working out on the elliptical machine, StairMaster
Dancing – ballroom, zumba, salsa

Strengthening – When menopause hits, estrogen levels go down along with muscle mass. Working out on machines can help strengthen muscles and bones, burn body fat and rev up your metabolism. Choose a weight or resistance level that will tire your muscles after 12 repetitions.

Hand weights
Dumbbells
Resistance bands
Exercise machines that strengthen muscles and bones and help manage weight

Flexibility/stretching/range of motion – exercises that keep our aging bodies more flexible and helpful for improving (and maintaining) joint function if you have arthritis.

Stretching exercises
Yoga, taichi
Pilates

Before You Start

Always check with your doctor before you consider any strenuous activity. Ask what kind of exercises are safe and how much you can do without causing additional harm to your body. If you have bad knees, avoid running or jogging or jumping which will put additional stress on the knees. For women with osteoporosis, don’t do activities like biking or any sport that would put you at risk of impact that could break a bone. Better scratch those judo classes from your list!

Whatever the activity, choose exercises that you enjoy and chances are you’ll continue doing them regularly.

How Much Should You Do?

According to the Centers for Disease Control and Prevention, women younger than 65 should spend at least 150 minutes a week on moderate-intensity aerobic exercises, like walking or 75 minutes of vigorous aerobic exercises. This can be broken down into 30 minutes, five times a week or smaller increments such as 15 minutes daily.

Do strength training at least twice a week, making sure to rest for at least one day between these sessions. Do balance and stability exercises for 5 minutes every day, along with 1 to 3 minutes of stretching twice a day. If you choose to include yoga and meditation in your exercise regimen, do them on an as-desired basis, especially when you’re stressed and need something to keep you from throwing a brick at your loud next-door neighbor. Or your boss.

Here’s a sample workout schedule from the excellent book “The Ultimate Guide to Taking Control of Your Health and Beauty During Menopause” by Staness Jonekos.

Monday: Warm-up/Stretch, strength training, cardio
Tuesday: Warm-up/Stretch, cardio
Wednesday: Warm-up/Stretch, strength training, cardio
Thursday: Warm-up/Stretch, cardio
Friday: Warm-up/Stretch, strength training, cardio
Saturday: Warm-up/Stretch, cardio
Sunday: Rest

Doing your exercises right

Getting on the exercise bike or walking everyday just doesn’t cut it. To reduce injury and to make the most of exercising, make sure you steer clear of these 6 common mistakes.

You only do cardio

Sure, you’re sweating after a thirty-minute power walk, but as menopause kicks in, you also need strength training to maintain your muscles and burn the calories. Edna Levitt of 50+ Fitness recommends master squats and lunges to keep the big leg muscles strong and help people stay independent and active longer.

Focusing on low-impact exercises like swimming to walking or running

Yes, your muscles might be moving but your bones get left behind. Keeping your skeleton strong and healthy requires bone-jarring exercises like running and weightlifting to help ward off osteoporosis. For postmenopausal women, brisk walking four times a week may be enough to lower the risk of hip fractures compared to women who didn’t walk as much.

You take it easy

You can still do the exercises you did when you were in your 40s, says a JAMA Oncology study. Postmenopausal women who did 5 hours of vigorous aerobic exercises per week lost more body fat in a year than women who exercised less.

You eat the same

You were already eating healthy before, but when your metabolism slows down during menopause, you need to eat 200 calories less than you did during your 30s and 40s. Choose protein sources from fish, chicken, and turkey and lots and lots of fresh fruits and vegetables.

You forget to warm-up

Skipping the warm-up leads to injuries. A 10-minute warm-up like arm circles, high knees or neck rotations can get the old bones and muscles ready.

You think you can do it on your own

As always, check with your doctor about any of the intensive exercises you plan to do. Get a therapist or a personal trainer for proper guidance especially with the strength training and vigorous exercises.

To keep yourself motivated, get your pals and family to exercise with you. The more the merrier!

M is a happily married Filipino mother to three wonderful little daughters, ages: 8 years, 5 years, and 4 months old. Her daily life is a struggle between being the Executive Content Director for Project Female and deciding who gets to watch television next. She specializes in creating and editing content for female empowerment, parenting, beauty, health/nutrition, and lifestyle. As the daughter of two very hardworking people, she was brought up with strict traditional Asian values and yet embraces modern trends like Facebook, vegan cupcakes, and the occasional singing cat video.

Healthy Aging by the Decades: Your 60s

Nicholas Prukop/5 September 2017/ All MFN blog/

In this last part of the series I will share with you what it has meant to me to train for my 70s – and look forward to training for my 80s. The notion of living well today – and creating a healthy and happy tomorrow – is one I am living by everyday in the present. We ARE powerful – if we are conscious of our potential in the present moment. In fact, I have saved the best for last: the issue isn’t getting older – it is getting old.

The state of the medical arts

My daily observations confirm that people are indeed “aging badly” and it is only getting worse with the rise of sedentary lifestyles, the ever increasing obesity epidemic, and the growing attachment to our “devices” – those things that continue to rob us of precious time in the present. Medication and drugs now play a crucial role in the world of healthcare. Joint replacement surgeries are on the rise and only increasing in number with each passing day. Our reliance and dependence upon technology to solve our health issues and challenges is a key ingredient in how we are treating “what ails us” today. Specialization has increased throughout the medical profession to the point that we no longer see “our doctor” – we see many doctors. This is the reality of the 21st century and these trends are creating a world that I hardly recognize. I am convinced that the individual is slowly being removed from the process of truly being a partner in his own health decisions and the “system” is becoming overwhelming for all of us.

So what are we to do about this problem of aging healthfully in a world that doesn’t yet recognize the concept of personal wellness while promising “cures” and “quick fixes” through drugs, surgeries, and diets? The internet is full of answers that can now come to us in “the blink of an eye”. Is this the right path to health?

The answer in my mind is ‘NO’, but the truth DOES rest in becoming personally responsible – and accountable – for our own health and lifestyle choices. This power I recognize comes from within not from without, from relying on our ‘self’ instead of others. By taking responsibility and remaining present TODAY, we are giving ourselves the opportunity to determine our own health and fitness futures. This is becoming increasingly difficult in the world of the 21st century and is creating a significant roadblock to progress. Training mentally, physically and spiritually represents our best hope for a healthy future.

Back in 1988, when I “bet on myself” after losing my health insurance and chose the path of the fitness professional, I was not sure what was going to happen to me in the years ahead. I only knew that since I could not afford health insurance on my own, I was going to have to be responsible enough, smart enough, and finally lucky enough to do “it alone” and “take care of myself”. My continuing education in the fitness profession – and commitment to my own health and fitness needs – gave me strength and confidence.

Obviously it worked out for me and the idea that “we are all more powerful than we realize” is one I am willing to “bet on” as well. The notion that we don’t control our health outcomes is false. We are – through our choices – powerful beings, but if we don’t believe it for ourselves then we ARE powerless to change. Changing our minds – and attitudes about our potential – is critical to any positive outcome.

What I learned from my 60s

The decade of my 60s started evolving from the moment I finished writing my book Healthy Aging and You in 2006. Everything I have done, learned, and applied in my life since that special moment has gone toward becoming the “example of the change I wish to see in the world”. My example is similar to the one Jack Lalanne spent his entire life perfecting and sharing with the world over the course of his 96 years on earth. I see the benefits of healthy aging in my own experience now because I cared to look at the possibilities of my own “inner” power, and at the same time, I acted upon the principles of healthy aging as I understood them in my own life.

My running program, my spiritual practices, and my weight training programs were designed for me to find the message in my own life and be able to crystallize it in my consciousness so that I could share it with the world. I have been training my mind, body, and spirit every day with the hope of making a difference in the world – and bring meaning into my own life. I have been attempting to recognize the potential that resides within me – and embrace the belief that we are indeed the “captains of our own ships”. It is up to each of us to decide the direction our lives will take – and it all begins with choice.

The decade of my 60s has shown me that I am capable of far more than I ever dreamed possible. This message was driven home to me through my running program. By taking a “leap of faith” one day in the fall of 2015 I found out that I am fully capable of running at a 5 minute per mile pace on the treadmill and am able to sustain that pace over time. The goal of running a 6 minute mile on my 80th birthday is now REAL in my consciousness because I learned I CAN run faster than that as demonstrated in my training runs in my 60s.

I could never have learned this important lesson about myself had I continued to run outside on the roads – it would not have been possible for me to achieve. BELIEF in oneself is CRUCIAL to any positive growth in life and this is true regardless of the form it takes. I now believe in my potential for great things because I finally believe I am not only capable of great things – but I deserve them as well. I get to live the best life has to offer now as I approach my 70s – and beyond – because I wanted to be an example of what is possible so badly. I never gave up on my vision. You too can have this – but you have to first believe – and then ACT upon your belief.

Some suggestions for your 60s

You are NEVER too old to start again.
You are never “out of the game” unless you choose to remove yourself from it first. (Quitters never win and winners never quit)
It is never over until you say it is over.
How LONG we live is irrelevant as long as we get to live the life we choose.
Life is precious and cannot be “replaced” with something better because there is NOTHING better than being truly ALIVE.
We each count and it matters what we do, believe, feel, think, and dream. Dreaming and thinking ARE life in action.
I am convinced Jack Lalanne was right. Through his example – and the example of others I truly respect and admire such as John Wooden, Vin Scully, Chick Hearn, Bob Hope and Nelson Mandela, I have realized that we are truly unlimited in our potential because our minds are unlimited in their potential. It is in remaining committed to our own purpose – and our own health and fitness needs – that we not only survive – but THRIVE.
Training mentally, physically and spiritually every day is the only REAL answer to our health challenges – including the obesity crisis.
Being conscious – and learning to remain conscious every day – is our responsibility and obligation – if we are to age healthfully. This is now my own belief.
The world of modern technologically driven medicine is going to have to “catch up” to the world of wellness but I believe it is possible – if the conversation is established – and maintained – by those who truly care about improving health outcomes in the world of the 21st century. I am committed to being a part of this conversation for the remainder of my life.

In summary

This series has attempted to shine the “light of truth” on a very complex and puzzling challenge – the issue of healthy aging in the 21st century. In a technologically driven world we are constantly being asked to believe in ourselves and yet are given precious little confirmation of the real value of this idea. We are sitting our way to ill health and are being overloaded with information in a world that is increasingly becoming angrier and more frustrated and frightened with each passing day. Where is the hope in this picture?

It is my hope that through changing ourselves FIRST we can ALL become examples of the change we wish to see in the world. This is purpose and hope enough for me. I do not want to argue about my thoughts on this subject – I simply want to share them and let others decide if they are worthy of consideration. It is my own personal goal to continue what I started in my 50s and 60s: to develop and perfect the idea of what it means to me to age healthfully and continue to share what I have learned with others until my life ends. The rest is not in my hands. The world will change – or not.

Take time today to consider your own path in life and remember to be patient and loving toward your ‘self’ – and grateful and forgiving as well. The two cornerstones of my life – gratitude and forgiveness (and of course love) – are always guiding me in my choices for the day. I do not know what tomorrow will bring – I only know that today well lived is its own reward. Sail well!

You can read the previous articles in this series by clicking on the links below:

Healthy aging by the decades: Your youth
Healthy aging by the decades:Your 30s & 40s
Healthy aging by the decades: Your 50s

Originally printed on HealthyNewAge.com. Reprinted with permission from Nicholas Prukop.

Nicholas Prukop is an ACE Certified Personal Trainer & a Health Coach, a fitness professional with over 25 years of experience whose passion for health and fitness comes from his boyhood in Hawaii where he grew up a swimmer on Maui. He found his calling in writing his first book “Healthy Aging & You: Your Journey to Becoming Happy, Healthy & Fit” and since then he has dedicated himself to empowering, inspiring and enabling people of all ages to reach for the best that is within them and become who they are meant to be – happy, healthy and fit – and be a part of a world where each person can contribute their own unique gifts to life.