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BMI sign

Body Mass Index – Accuracy Called in to Question 

/25 March 2025/ All MFN blog/

More people are starting to question the accuracy of the BMI (body mass index) measurement. Essentially, this is a measure of your weight to height ratio. Maybe this formula is outdated going back to Lambert Adolphe Jacques Quetelet’s 1832 development (your weight in kilograms divided by your height in meters squared). Popularity didn’t strike until the 20th century when insurance was being evaluated for risk potential and among specific populations. 

vitamin-bottle

The (Current) Truth About Vitamin D

/20 March 2025/ All MFN blog/

There are more health claims made about vitamin D than perhaps any other vitamin.  Media stories touting vitamin D for this ill or that are common, particularly in the age of COVID-19. We’re also frequently told Americans don’t get enough vitamin D, with surveys showing as many of 40% of individuals have below optimal amounts in the blood. So how do we get vitamin D and what claims are true and backed by research?  Let’s take a closer look at vitamin D to flesh out what we know for sure and where more research is needed. 

What is Vitamin D and How Do We Get It?

Molecularly, vitamin D is a group of fat-soluble compounds with a four ringed cholesterol backbone. What’s most important to know is that it comes in two forms — as vitamin D2 in food and as vitamin D3 in our skin.

Vitamin D3
Our skin is our primary source of vitamin D, but it begins there as an unorganized and inactive form, requiring UV exposure to convert to usable vitamin D3. Conversion via UV light is exceedingly efficient, and it’s estimated brief exposure of the arms and face is equivalent to ingesting 200 international units day. Conversion varies however with skin type (darker skin converts more), latitude, season and time of day. Infants, disabled persons and older adults often have inadequate sun exposure as well, and the skin of those older than 70 also does not convert vitamin D as effectively. Interestingly, vitamin D also requires temperature to be activated, so you may not get as much of a benefit from sunlight in the winter months as you might expect.  

Vitamin D2
Because it is fat-soluble, dietary vitamin D2 is best absorbed with fat in the diet and fish is a common source. Uptake can be negatively impacted by disorders associated with fat malabsorption such as celiac disease, Crohn’s disease, pancreatic insufficiency, cystic fibrosis, short gut syndrome and cholestatic liver disease.

Vitamin D in the Body: What We Know It Does

Once activated and in the bloodstream — either by UV exposure or absorption through the diet — the liver converts vitamin D to 25-hydroxyvitamin D (25[OH]D), and then the kidneys further convert it to 1,25 hydroxyvitamin D, the most active form of vitamin D in the body. For this reason, kidney and/or liver problems can also negatively impact vitamin D levels.

Interestingly, all cells in our bodies have receptors for vitamin D, and this has in part fueled the varying claims as to how it might impact health. What we know for certain is that it helps with calcium absorption in the gut, regulating calcium levels via the kidneys, and regulating parathyroid hormone. Vitamin D’s role in calcium regulation and absorption means it has a direct impact on healthy bone growth and turnover. For this reason, you often see it in calcium supplements.

Research has also shown a clear correlation between Vitamin D and muscle health, including research showing improved lower body strength. Some research has also shown vitamin D can help prevent falls in the elderly.

Notable Areas Where the Jury is Still Out

  • Vitamin D has been thought to lower the risk of cancer, but currently, there is insufficient evidence to support this, though there are many ongoing studies.
  • There is also insufficient evidence showing that vitamin D helps improve autoimmune conditions and respiratory conditions such as asthma, COPD and acute viral respiratory diseases.  In a large study from the UK, no association was found between vitamin D levels and risk of mortality from COVID-19.
  • Although low vitamin D levels have been associated with an increased risk of cardiovascular disease in some studies, there is no evidence that vitamin D supplementation improves cardiovascular outcomes.
  • Similarly, a growing number of trials examining the effects of vitamin D supplementation on pregnancy and birth outcomes show conflicting results, with some showing reduction in risk of low birth weight, but more data is needed.

Naomi L. Albertson M.D. is Board Certified by the American Academy of Family Physicians and specializes in the non-surgical management of musculoskeletal problems, sports injuries, concussions, and the treatment of osteopenia and osteoporosis.

Trainer helping senior woman exercising with a bosu balance

The Balance of Life: Strength and Stability as We Age

/13 March 2025/ All MFN blog/

The sun rises, golden and quiet. A man stands on a Bosu Ball. He wobbles, his ankles working, his knees bending. He holds his arms out, steadying himself like a sailor on rough seas. This is not just balance training. It is life training.

As we age, balance becomes more than grace; it is survival. Falls are common, and they break more than bones. They break confidence. Stability training can change that. A Bosu Ball or a balance board may look simple, but they are tools of transformation.

The Power of the Core

Your core is your body’s anchor. It keeps you upright and controls your movements. When you train with a Bosu Ball, your core muscles engage deeply. They fight to keep you steady. This builds strength from within.

The Foundation: Ankles and Knees

Your ankles and knees are the foundation of your mobility. The Bosu Ball tests them. It makes them stronger. As you balance, your muscles and tendons adapt. They become more responsive. This is how you protect yourself from missteps and falls.

Strength in Hips, Strength in Life

Mobility in the hips is a gift of freedom. A strong hip means a stable stride. It means climbing stairs without fear. The balance board gives your hips the challenge they need. Consistency is key. Train regularly, and you will feel the change.

Balance Is Strength

Balance is not just for gymnasts. It is the heart of strength. Without it, strength falters. A Bosu Ball or balance board teaches your body harmony. It brings your muscles and mind into sync.

The Long Road Ahead

Life is a long walk. The road twists and turns, but with balance and stability, you keep moving. These simple tools—the Bosu Ball, the balance board—are keys to a longer, stronger life. They help you build resilience.

So stand tall. Wobble today so you can stride tomorrow. The strength you build now will carry you far, steady and sure, into the years ahead.

About the Author: Jason Safford, CSCS, CES (Coach J), is the Founder and Chief Performance Coach for Win Your Day Now (www.winyourdaynow.com). With over 30 years of experience in health, fitness, and life coaching, he has worked with clients of all ages, from young athletes to active seniors. He holds more than 10 certifications, specializing in areas such as transformation, nutrition, sports psychology, and corrective exercise. A dedicated husband, father, and author, Jason has published Winning with Exceptionalism and is preparing to release Win Your Day.

trainer-senior-client-stretch

Functional Movement Patterns in Exercise For MS

/2 January 2025/ All MFN blog/

You’ve heard the terms functional exercise, functional movement or functional movement patterns… but what do these terms actually mean?

The term “functional movement patterns” is confusing because it is really not a specific term. Trainers, especially those putting MSers on exercise programs, will usually take them through a program of upper and lower body exercises incorporating compound movements that ask your body to do several things at once. They tell you this is a functional exercise routine and that it’s the best way to help you with your MS limitations. Every exercise is NOT considered a functional one. So what’s the difference?

Functional, by definition, means, “of or having a special activity, purpose, or task; relating to the way in which something works or operates”.  In this case, the task is being a functional MSer with the ability to use your body to do what you’d like it to do like you did before your MS diagnosis.

And even though being “functional” is different from one person to the next—for instance, a triathlete needs to be able to run, bike, and swim without limitation or pain, while a homemaker (male or female) needs to be able to do household chores such as lifting groceries out of a car, moving a vacuum cleaner and loading and unloading a dishwasher without limitation or pain—the actual movement patterns required for these activities aren’t really that different.

When you think of functional movement patterns, you should see them as movements that engage your whole body in a variety of different active ways that involve coordinating your upper and lower body with areas that alternate from being steady to moving, and back again.

So where exercises like squats are considered functional because they require full-body coordination, strength, and stability exercises like biceps curls aren’t considered functional because they lack the full-body mental and physical engagement that comes into play with basic motion.

The main difference between functional training and other exercises that work each muscle is that exercises such as biceps curls or leg extensions attempt to isolate that muscle. When doing these movements we’re working individual body parts as separate from the others creating stimulus within those parts. Functional movements put the emphasis on using your whole body at once. 

The focus on functional movement patterns, in theory, is to train your body to move effectively as a fully connected single unit so it is able to sit, stand, bend or change direction effectively when you need it to.  Some of the functional exercises I use are squats, lunges, and pushups. These movements effectively engage the whole body in the exercise although they emphasize specific muscles as the main force of action.

I believe in functional movement patterns and agree there is a place for them in MS training BUT without the individual muscle-specific training it would be impossible to do a functional movement. If your legs are so weak from MS limitations how are you going to perform a proper squat that uses all the muscles in your legs?!  You won’t be able to. This is why specific muscle training is so important. And the only way to get muscle-specific strength is through resistance training. But it doesn’t end there…

You must strength train each major muscle group, individually and specifically to gain the ability to “function”.  I know you keep hearing about functional exercise for MS and how important it is. You are told that you MUST be in a program using functional movement patterns to help your MS limitations.  I HAVE MS and I have been a fitness expert for more than 40 years. The real FACT is that functional movement patterns are secondary to strength training. They are important but more important to your physical abilities are training methods that incorporate resistance exercises with principles that cause “thought-based training” ™ which create muscle fiber activation, neuroplasticity, and brain to muscle reconnection. 

So where am I going with all this?

Please be careful with who and what you take in as being the right fitness information for MS, especially coming from fitness “experts” who do not understand MS.  There is much more to proper exercise for MS than jumping into the next repetitive functional program.  And any trainer who says he/she is teaching you how to place mental attention on your workouts but only tells you to concentrate on what you are doing does not understand the significance of proper focus. It is not just a simple matter of paying attention to your exercises and form. It is the training methods you use that force that focus and concentration that is of key importance in your MS exercise program.  Exercise programs pushing functional pattern movements with no focus driven process or training method behind them other than the standard and cookie-cutter, “do 10 reps of 3 sets”, are of little value in bringing results to our MS bodies.

Continued Education for Fit Pros

Learn what you need to help MSers… check out the Multiple Sclerosis Fitness Specialist online course for fitness and health professionals!

David Lyons, BS, CPT, is the founder of OptimalBody, which touches the lives of fitness enthusiasts of all kinds. OptimalBody has been named The Most Comprehensive MS Fitness Program worldwide since its release. His book, Everyday Health & Fitness with Multiple Sclerosis, was a #1 New Release on Amazon at its release. He is the 2013 recipient of the Health Advocate of the Year Award; in 2015, he received the first ever Health Advocate Lifetime Achievement Award, and the Lifetime Fitness Inspiration Award in Feb 2016. In 2017, David received the Special Recognition Award from the National Fitness Hall of Fame.

foot-pain

Plantar Fasciitis: Heel to Toe Pain

/26 November 2024/ All MFN blog/

Overly stretched, tiny tears can lead to inflammation and pain in the arch of the foot. This condition, called plantar fasciitis, accounts for nearly one million doctor visits per year. Our foot has a thick band of tissue called fascia that runs from our heel to our toe. This troublesome foot issue is actually more common in women than men. We need to spend time on our feet moving, so this foot problem, if left untreated, can cause excessive pain and greatly limit our mobility.

Contributing Factors

Plantar fasciitis is more common as we age (specifically between ages 40 and 60), but is also more likely to occur in someone who is overweight or constantly on their feet. It is very common in runners. Activities that are known for high rates of plantar fasciitis include ballet, dance, long-distance running, and ballistic jumping. There are a few other contributing factors which include wearing shoes that are worn out and have thin soles or wearing high-heels. The mechanics of how you walk (your stride) involves your foot position. If you have flat feet or a tight Achilles, the body will compensate for these dysfunctions which can lead to injury of the fascia.

Pain

Pain starts to occur near the heel towards the bottom of the foot. Most people feel the pain in the morning right when they get out of bed. This is known as “first-step pain”. This can also occur if you have been sitting for a long period of time and then stand up. The plantar fascia acts like an absorbing shock spring in our foot. Repetitive stretching and tearing of this area results in a stabbing pain.

Treatment

If pain persists, seeing a doctor can help detect this condition. He or she will check the tender areas of the foot. The good news is that plantar fasciitis does normally go away on its own. There are several treatment options. A doctor might prescribe anti-inflammatory medication or a steroid injection. Physical therapy and massage can help as well as shock wave therapy to stimulate blood flow. A Tenex procedure can remove scar tissue in the area or surgery can be done to remove the plantar fascia off of the heel bone. Wearing the right shoes or using shoe inserts oftentimes does the trick, so be sure to try these simple fixes first. Ice and soaking the heel can also help alleviate pain .

A good home remedy is freezing a foam cup of water then rubbing the top of the cup on the heel for 10 or so minutes. Stretching the calves and Achilles tendon can help over time and there are ways to tape the area of the foot to position the heel correctly with each step. Night splints worn to hold the foot at a 90 degree angle help when stretching the fascia.

There’s no doubt that we use and abuse our feet, bearing vast amounts of weight on them while performing all of our daily functions. As we walk from point A to point B, getting those 10,000 steps in, we must practice self-care from head to toe to heel. Sometimes foregoing that cute pair of shoes even at the gym is worth the fashion sacrifice to walk without pain.

Megan Johnson McCullough, owner of Every BODY’s Fit in Oceanside CA, is a NASM Master Trainer, AFAA group exercise instructor, and specializes in Fitness Nutrition, Weight Management, Senior Fitness, Corrective Exercise, and Drug and Alcohol Recovery. She’s also a Wellness Coach, holds an M.A. Physical Education & Health, and is a current doctoral candidate in Health and Human Performance. She is a professional natural bodybuilder, fitness model, and published author.

 

References

https://journals.lww.com/jaapa/Fulltext/2018/01000/Plantar_fasciitis__A_review_of_treatments.4.aspx
https://journals.sagepub.com/doi/full/10.1177/2473011419896763
https://academic.oup.com/occmed/article/65/2/97/1488760

walking mindful

Can Mindfulness Improve your Balance?

/1 October 2024/ All MFN blog/

Short answer: Absolutely.

Focused attention has the power to improve your health, mood and cognition. When it comes to moving steadier, research shows that practicing mindfulness while walking can improve balance in older adults. This is a simple practice that anyone can do to move more freely and live more fully with more confidence.

What is Mindfulness?

Being mindful means to simply focus on the present moment. Its roots stem from ancient eastern and Buddhist philosophy. It includes being aware of your thoughts, feelings, sensations and the surrounding environment through a gentle, nurturing lens. This way you can tune into what you are sensing in the present moment rather than living in and rehashing the past or projecting into the future. 

Mindfulness Elevates Health

Do a PubMed search on “mindfulness and health” and 14,955 studies pop up in the National Library of Medicine! These research studies show there are numerous well-being benefits that can help people of any age with any health condition including:

  • Reducing stress and pain
  • Improving physical health and chronic conditions like arthritis, diabetes and cancer
  • Promoting cognitive function, attention and memory
  • Elevating emotional well-being and mood
  • Healthier aging and resilience
  • Improving balance!

One foundational way that mindfulness and meditation improve health is by calming your nervous system. Moving out of the sympathetic stress response and into the parasympathetic relaxation response is where health happens. It’s where the body can rest, digest, heal and repair itself. 

Constantly living in “stress mode” where you always feel overwhelmed, fearful or tense puts your body into a chronic state of inflammation that damages cells, tissues and organs. This damage accumulates and can lead to impaired bodily systems from your nervous system, respiratory, cardiovascular, musculoskeletal, and immune system. This can result in inflammaging where the body is under constant stress and strain and breaks down more than it can repair itself. It is a major reason for the age-related decline in physical and cognitive function that makes it more difficult to move and think smoothly and easily. 

Mindfulness for Better Balance

It’s well-accepted that practicing Tai Chi improves ankle proprioception and balance. Now studies are showing that walking meditation can do the same for elderly women and older adults with history of falling (1, 2). Walking meditation has even been shown to improve ankle proprioception and balance performance in people with chronic ankle instability! (3)

Walking meditation is a mindfulness practice where you walk slowly while focusing your attention on your leg and foot movements (2). Researchers saw improved ankle proprioception and balance improvements with older adults being able to stand on one leg for a longer time as well as increased neuromuscular control. When focusing your attention on your movement, researchers think that this improves the brain processes related to body awareness and balance adjustments (1). 

Stronger neural and muscular connections mean you can be faster to sense and respond to your everyday environment, as well as recover from the loss of balance to effectively prevent a life changing injury or fall.  

Practice Mindful Movement

For the happiest, healthiest and safest holiday season, before engaging in activity, focus on “BEAM” to relieve stress, boost mood, build a sharper brain, taller posture and better balance. BEAM is an acronym that stands for Breathe, Elongate, Align and Move Mindfully. 

You can imagine being as long, strong and sturdy as a “beam.” Another meaning of “beam” is to be happy, smiling and radiating a line of bright light or energy. Visualizations can enhance physical and emotional well-being and help bring your attention into the present moment.

BEAM for Better Brain, Body and Balance

Breathe: take 3-4 deep breaths into the front, back and sides of your belly, up into your ribs and then chest; exhale in the opposite direction from your chest, ribs and then squeeze your belly button towards your spine. 

Elongate: lengthen your spine on each inhalation lifting from the crown of your head

Align your body: feel light with body parts lined up; ears over shoulders, shoulders over hips, hips over knees and ankles. Practice standing with feet hip distance apart, toes pointing forward and knees softly bending over your second and third toes; pelvis is in neutral, your sternum lifts up and out with ribs aligned over pelvis, shoulders are back and down away from the ears, line up ears over shoulders that are over hips, knees and ankles. 

Move Mindfully: think about where you are and what you are about to do; whether you are cooking, cleaning, going up or down stairs or walking inside or outside focus on your leg and foot movements

Practice BEAMing throughout your day so you can move mindfully and enjoy feeling sharper, steadier, lighter and more confident with each step you take throughout the holiday season.  

Fit Pros: Guide Older Clients as a Geriatric Fitness and Lifestyle Specialist

Millions of people over age 65 looking for guidance from fitness professionals who are knowledgeable in exercise, nutrition and lifestyle principles that can help them improve functional mobility, while also preventing and managing chronic conditions to live their highest quality of life. The Geriatric Fitness and Lifestyle Specialist online certificate course will give you insights, strategies and tools to be a successful professional in this rapidly growing market. Learn how to be a valued part of clients’ continuum of care, working with the medical team to improve functional outcomes and positively impact people’s lives.

Cate Reade, MS, RD is a Registered Dietitian and Exercise Physiologist on a mission to improve functional mobility and health span utilizing the power of lifestyle medicine. She has been teaching, writing and prescribing healthy eating and exercise programs for over 25 years. Today, as CEO of Resistance Dynamics and inventor of the MoveMor™ Mobility Trainer, she develops exercise products and programs that target joint flexibility, strength and balance deficits to help older adults fall less and live more.

References

  1. https://pubmed.ncbi.nlm.nih.gov/31563384/. Walking meditation promotes ankle proprioception and balance performance among elderly women.” Jour Bodywork & Movement Therapies 2019
  2. https://pubmed.ncbi.nlm.nih.gov/34931904/. “Walking meditation versus balance training for improving balance abilities among older adults with history of fall: A randomized controlled trial.” Clin Rehabil. 2022 
  3. https://europepmc.org/article/med/35093512. Comparative effect of walking meditation and rubber-band exercise on ankle proprioception and balance performance among persons with chronic ankle instability: A randomized controlled trial. Europe PMC 2022
senior fit yoga

Chronic Disease Wellness: Disparities Among African American Active Agers

/19 September 2024/ All MFN blog/

Are you one of the 50% of people in the United States that suffers from chronic pain due to an illness or injury? Or are you the 1 in 4 adults with at least one form of arthritis or experience inflammation due to an autoimmune disease? Maybe you are a part of the 45% of people who have been diagnosed with type 2 Diabetes or the 12% that have at least 5 chronic illnesses?

According to the Center for Disease Control, an increasing proportion of Americans are dealing with multiple chronic illnesses and are living in chronic pain. However, the good news is that our medical and fitness industry has been making some headway when it comes to promoting and educating the public on the power of exercise to prevent and reduce the onset of chronic diseases. With the growing number of specializations and medical fitness certifications, the number of fitness professionals that are highly trained to work with this demographic is quickly growing due to the help of the most recent research that promotes exercise as way to prevent various diseases.

“You could really benefit from starting an exercise program.”

Do you have a doctor who understands the power of exercise? If so, that is a great start! Regular exercise such as: repetitive and exaggerated movements will activate and build muscle, which is valuable in restoring function, prolonging effects of diseases, and improving neural pathways, muscle memory & Neuroplasticity!

Exercise has been proven to help reduce pain, decrease the dependency on medication, and prevent diseases such as:

  • Heart Disease
  • Diabetes/Obesity
  • Metabolic Syndrome
  • Chronic Obstructive Pulmonary Disease
  • Stroke
  • Some Cancers

The benefits are seemingly endless, however, what about the people in the United States who lack the knowledge, time, money, or opportunity to implement and execute a fitness and wellness routine?  What if YOU are a part of the active aging African American community who faces significant disadvantages when it comes to health and fitness due to a combination of systemic, socioeconomic, and cultural factors?

What Do You Know About Cultural Disparities?

Historically, African Americans have had limited access to quality healthcare and fitness resources, which has led to a higher prevalence of chronic diseases such as hypertension, diabetes, and obesity. Additionally, socioeconomic barriers such as lower income and education levels often result in reduced access to healthy foods, safe exercise environments, and preventive healthcare services. These disparities are compounded by cultural factors, including mistrust of the healthcare system due to historical injustices and a lack of representation in health and fitness professionals, which can discourage engagement in health-promoting behaviors.

  • Access to Healthcare and Fitness Resources: African Americans often have less access to quality healthcare and fitness facilities in neighborhoods where they reside. In addition, they have little to no access to parks, sidewalks, and in some cases, transportation. 
  • Socioeconomic Barriers: Lower income and, in certain instances, education levels limit access to healthy foods, safe exercise environments, and preventive care.
  • Cultural Factors: Historical injustices and lack of representation in health and fitness professions contribute to mistrust and lower engagement. As a result, African Americans are disproportionately exposed to measurable physiological and psychological stress compared to those not of African American origin.  

Some statistics are quite startling: 

  1. African Americans are 1.7 times more likely to have diabetes compared to their white counterparts (American Diabetes Association).
  2. Only 23% of African American adults meet the federal physical activity guidelines, compared to 33% of white adults (CDC).
  3. African Americans have a 50% higher prevalence of hypertension than their white counterparts (American Heart Association).
  4. African Americans are more likely to die at an earlier age due to earlier prevalence of chronic conditions or diseases such as: diabetes, heart disease, cancer, stroke, asthma, HIV/AIDS.  (CDC & The Office of Mental Health, part of the Department for Health and Human Services.  

Addressing Disparities in Health and Fitness

Health and fitness coaches can play a crucial role in addressing these disparities by implementing culturally sensitive and accessible programs. Firstly, coaches can provide education on the importance of regular exercise and balanced nutrition, tailored to the specific needs and preferences of African American Active Agers. This can include offering workshops in community centers, churches, and other familiar settings, making it easier for individuals to participate. Secondly, coaches should advocate for and facilitate access to affordable fitness options, such as sliding scale gym memberships or community exercise programs. Ensuring that these programs are welcoming and inclusive can help reduce the intimidation or alienation that many African Americans may feel in traditional fitness environments.

  • Culturally Sensitive Education: Tailored workshops and programs in familiar community settings.
  • Affordable Fitness Options: Sliding scale memberships and community exercise programs.
  • Inclusive and Welcoming Environments: Reducing feelings of intimidation or alienation in fitness settings.
  • Provision of Resources:  Having a database of resources to help clients with areas outside our scope of work/care/expertise.  

Additionally, health and fitness coaches can foster partnerships with local healthcare providers to create a holistic approach to wellness that addresses both physical and medical needs. They can also serve as advocates for policy changes that improve access to health and fitness resources in underserved communities. By building trust and providing consistent support, coaches can empower African American Active Agers to take charge of their health and improve their overall quality of life. This multi-faceted approach not only addresses immediate fitness needs but also contributes to long-term health improvements and reduced disparities.

Nicole Gordon is a seasoned women’s fitness and health coach with over a decade of experience, specializes in empowering busy women to achieve holistic wellness. As a certified personal trainer, group exercise instructor, and integrative nutrition health coach, Nicole advocates for balanced relationships, meaningful movement, creativity, and spiritual well-being. Her coaching philosophy, centered on “staying in your lane” while striving for progress, helps clients attain improved mobility, flexibility, strength, and energy for a balanced life.

Christine M. Conti, BA, M.Ed, is an international fitness educator and presenter. She currently sits on the MedFit Education Advisory Board and has been nominated to be the 2020 MedFit Network Professional of the Year. She is currently writing the MedFit Network Arthritis Fitness Specialist Course and is the CEO and founder of ContiFit.com and Let’s FACE It Together™ Facial Fitness & Rehabilitation. Christine is also the co-host of Two Fit Crazies & A Microphone Podcast and the co-owner of TFC Podcast Production Co.