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Tired from a restless night spent awake? One of the most helpful things to do might be to get some exercise, according to a new study."Physically active people have a lower risk of insomnia symptoms and extreme sleep duration, both long and short," said lead study author Dr. Erla Bjrnsdttir, sleep expert and part time teacher and researcher at Reykjavik University.The study published Tuesday in the journal BMJ Open looked at data from more than 4,300 people ages 39 to 67 over 10 years.Bjrnsdttir is affiliated with a sleep application that tracks sleep and gives tips and resources for better sleep. The company didn't fund this study, and the authors didn't report any competing interests.Participants in nine European countries were surveyed about their frequency, intensity and duration of physical activity as well as their symptoms of insomnia, amount of sleep each night and feelings of sleepiness during the day.Those who were persistently active were 55% more likely to be normal sleepers those who sleep 6 to 9 hours a night and those who became active over the time period were 21% more likely to sleep normally after adjusting for age, sex, body mass index (BMI) and smoking history, the study said.The results are strong on their own but are also supported by an existing body of literature, said Dr. David Neubauer, associate professor in the department of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine. He was not involved in the research."Our results are in line with previous studies that have shown a beneficial effect of physical activity on symptoms of insomnia, but the current study additionally shows the importance of consistency in exercise over time," Bjrnsdttir said in an email. "It therefore matters to be physically active throughout your life in order to reduce the risk of insomnia and short sleep duration."The study may give health care professionals another tool alongside medication and therapy, said Dr. Shalini Paruthi, codirector of the Sleep Medicine and Research Center at St. Luke's Hospital in Chesterfield, Missouri, and an American Academy of Sleep Medicine spokesperson. She was not involved in the research."It gives us an idea of something that maybe we don't always think about for treatment of insomnia," Paruthi said.Will exercise cure my insomnia?There are plenty of reasons why physical activity may help in getting a good night's rest."Exercise has been shown to improve sleep quality and duration by promoting relaxation, reducing stress, and enhancing mood. Physical activity helps regulate the body's internal clock and promotes deeper, more restorative sleep," Bjrnsdttir said.This study does not show on its own that adding in exercise will reduce insomnia symptoms, since it did not get a clear baseline of sleep quality before activity was added in, Neubauer said.However, there is still good evidence out there."There is some literature suggesting people who start becoming more physically active and exercising more do have a tendency to have improved nighttime sleep in terms of their total sleep time, and their ability to fall asleep," he said.It's important to note, however, that people who have long had problems with insomnia likely won't find that exercise completely cures their condition on its own, Paruthi added.And it will vary individually some people will see amazing results, others moderate and a group of people may not see any improvement, she said.Cognitive behavioral therapy for insomnia is the most effective tool out there for treating insomnia, so people with more severe sleep problems may want to seek that out as well, Paruthi added.Getting activeYou don't have to start running marathons to get the benefit. You just have to start, the experts said."Even moderate-intensity exercise, such as walking or yoga, can have significant positive effects on sleep," Bjrnsdttir said.Paruthi has seen from her patients that there are always roadblocks to getting more active, but that any amount helps."Even if you can only walk two houses to the left, come back and walk two houses to the right that's a great start," she said. "Even if you're doing five minutes a day, you just have to start somewhere."If you want to make your activity even more helpful to your circadian rhythm, you can get outside in the sunlight, Neubauer said."Both being outdoors and being physically active can have a positive effect on our circadian rhythm. And it is our circadian rhythm that promote sleep at nighttime and alertness during the daytime," he said."The degree to which people can modify their lifestyles to enhance activity and being outdoors and getting more light certainly has the potential to have a positive effect on nighttime sleep."

Tired from a restless night spent awake? One of the most helpful things to do might be to get some exercise, according to a new study.

"Physically active people have a lower risk of insomnia symptoms and extreme sleep duration, both long and short," said lead study author Dr. Erla Bjrnsdttir, sleep expert and part time teacher and researcher at Reykjavik University.

The study published Tuesday in the journal BMJ Open looked at data from more than 4,300 people ages 39 to 67 over 10 years.

Bjrnsdttir is affiliated with a sleep application that tracks sleep and gives tips and resources for better sleep. The company didn't fund this study, and the authors didn't report any competing interests.

Participants in nine European countries were surveyed about their frequency, intensity and duration of physical activity as well as their symptoms of insomnia, amount of sleep each night and feelings of sleepiness during the day.

Those who were persistently active were 55% more likely to be normal sleepers those who sleep 6 to 9 hours a night and those who became active over the time period were 21% more likely to sleep normally after adjusting for age, sex, body mass index (BMI) and smoking history, the study said.

The results are strong on their own but are also supported by an existing body of literature, said Dr. David Neubauer, associate professor in the department of psychiatry and behavioral sciences at the Johns Hopkins University School of Medicine. He was not involved in the research.

"Our results are in line with previous studies that have shown a beneficial effect of physical activity on symptoms of insomnia, but the current study additionally shows the importance of consistency in exercise over time," Bjrnsdttir said in an email. "It therefore matters to be physically active throughout your life in order to reduce the risk of insomnia and short sleep duration."

The study may give health care professionals another tool alongside medication and therapy, said Dr. Shalini Paruthi, codirector of the Sleep Medicine and Research Center at St. Luke's Hospital in Chesterfield, Missouri, and an American Academy of Sleep Medicine spokesperson. She was not involved in the research.

"It gives us an idea of something that maybe we don't always think about for treatment of insomnia," Paruthi said.

There are plenty of reasons why physical activity may help in getting a good night's rest.

"Exercise has been shown to improve sleep quality and duration by promoting relaxation, reducing stress, and enhancing mood. Physical activity helps regulate the body's internal clock and promotes deeper, more restorative sleep," Bjrnsdttir said.

This study does not show on its own that adding in exercise will reduce insomnia symptoms, since it did not get a clear baseline of sleep quality before activity was added in, Neubauer said.

However, there is still good evidence out there.

"There is some literature suggesting people who start becoming more physically active and exercising more do have a tendency to have improved nighttime sleep in terms of their total sleep time, and their ability to fall asleep," he said.

It's important to note, however, that people who have long had problems with insomnia likely won't find that exercise completely cures their condition on its own, Paruthi added.

And it will vary individually some people will see amazing results, others moderate and a group of people may not see any improvement, she said.

Cognitive behavioral therapy for insomnia is the most effective tool out there for treating insomnia, so people with more severe sleep problems may want to seek that out as well, Paruthi added.

You don't have to start running marathons to get the benefit. You just have to start, the experts said.

"Even moderate-intensity exercise, such as walking or yoga, can have significant positive effects on sleep," Bjrnsdttir said.

Paruthi has seen from her patients that there are always roadblocks to getting more active, but that any amount helps.

"Even if you can only walk two houses to the left, come back and walk two houses to the right that's a great start," she said. "Even if you're doing five minutes a day, you just have to start somewhere."

If you want to make your activity even more helpful to your circadian rhythm, you can get outside in the sunlight, Neubauer said.

"Both being outdoors and being physically active can have a positive effect on our circadian rhythm. And it is our circadian rhythm that promote sleep at nighttime and alertness during the daytime," he said.

"The degree to which people can modify their lifestyles to enhance activity and being outdoors and getting more light certainly has the potential to have a positive effect on nighttime sleep."

Original post:
Regular exercise is associated with less insomnia, study shows - WAPT Jackson

Ive always tried to eat well and exercise, but I lacked consistency. Whether it was the

In April 2021, I finally had enough. I realized doing the same thing over and over without results is scarier than trying something new, so I set up a meeting with a personal trainer at my local gym. I experimented with lifting weights in my early 20s here and there, but I was never consistent and didn't follow a program. But Im a lifelong learner who enjoys getting out of my comfort zone. My goals were simple, yet ambitious: I wanted to master the big liftsbench press, squat, and deadliftand I wanted to understand how to increase weight progressively to reach my full potential.

My first session was tough. Everything was hard, my form was all over the place, and the moves felt awkward. I was also nervous that people thought I didnt belong in the gym. But instead of saying, This is hard I cant do it, I said, How can I improve? Approaching this new challenge with curiosity, rather than fear, empowered me. I was determined to get stronger, and I was ready to put in the work.

I committed to training four times a week: two days with my trainer and two days on my own. I wanted to stay consistent, improve my form, and build muscle. I was excited for the challenge and motivated to get better.

Jenna Seguin at the start of her strength transformation journey in April 2021.

On Instagram, I came across a video of Michelle MacDonald bench pressing and was in awe of her form and heavy weight. I wanted to level up, so I applied to Michelles personal training community, The Wonder Women.

In August 2022, I started virtual training with The Wonder Women five days a week: three lower body days and two upper body days. I prioritized form and focused on progressive overload, but I also got curious about bodybuilding.

Jenna showed offher progresswhen she joinedThe Wonder Women virtual trainingprogram.

I decided to start training for my first bodybuilding competition in June 2023, but 12 weeks into prep, my competition was canceled. The Wonder Women didnt have spots available to transfer into the current bodybuilding training group, so I switched teams and joined Dynasty Training.

Im preparing for my first show at the end of 2024, so I recently started my build phase, which consists of four days of weight training: two lower body days and two upper body days. My goal is to build muscle, but instead of only focusing on how much weight I can lift, I also prioritize tempo and increasing my reps and sets.

For lower-body workouts: I do a glutes and quads day and a posterior chain day. My workouts are typically an hour and a half, and I do seven to 10 moves per session. The number of reps and sets varies, but most of my current lower-body lifts are based on a ladder model: 12 reps, 10 reps, eight reps, and six reps of each move, increasing weight as the number of reps decreases.

For upper-body workouts: I do a shoulders and back day and a chest and arms day. These workouts are typically an hour, and I do seven to 10 moves per session, including bench press, pullups, man makers, lat pulldowns, and pushups.

I also do 35 minutes of cardio six days a week and have one day designated to core and high intensity intervals, and one day of stretching. Sunday is my day off.

Lower body is my favorite to train and I especially love deadlifts, Bulgarian split squats, and hip thrusts. Now, I can deadlift 195 pounds and thrust 300 pounds. Im currently working on adding a pause at the top of each hip thrust and let me tell you it adds a whole other level of intensity.

Im capable of lifting more than my grip can hold, so these lifting straps take some pressure off my hands and allow me to focus on form and heavier weight without worrying about slipping.

I love overnight oats and oatmeal, and adding a scoop of this glazed donut protein powder satisfies my sweet tooth. Theres also no fillers or preservatives which is always a plus.

Ive tried every diet in the book, but nothing was ever sustainable or satisfying. Then, I learned to count macros and realized I could still eat my favorite foods when I paid attention to portion size and nutrition labels.

I eat four to five meals a day and focus on my protein, carb, and fat intake. I always prioritize protein, and chicken, turkey, and fish are my go-to sources. Its also fun to try new macro-friendly recipes, and meal prepping on Sunday sets me up for success during the week.

That said, it took me a long time to get over the idea of restriction. I was so used to eliminating foods and eating as little as possible, but once I learned nothing is off limits and macros are about balance and variety, I felt better than ever. Instead of a month-long, restrictive, fad diet, I realized the most sustainable plan is listening to my body and eating the foods I love.

1. I let go of the notion that my strength journey needs to be perfect.

When I started strength training in 2021, it wasnt necessarily the perfect time to embark on a new journey. But I decided to stop waiting and took control of my situation. Is every workout perfect? Nope! But thats okay. I realized if I keep trying and continue to show up its going to pay off in the long run.

Jenna shared a check-in photo whiletraining for her first bodybuilding show.

2. I became more self-aware and understood the value of the mind-body connection.

Its so easy to operate on autopilot, but Ive learned to evaluate my *entire* lifestyle when something feels off. If my energy levels are low, I look at my diet and sleeping habits. When I'm stressed, I reflect on why instead of letting anxiety rule my day.

As a result, Ive learned the importance of the mind-body connection. How Im feeling physically and mentally can have a direct impact on each other and the overall sense of self-awareness has gotten me closer to my goals.

3. I gave myself the opportunity to be good at something and realized consistency is key.

Most of my life, I participated in diets and fitness programs that had a clear start and end date. Once I understood that people become good at things by being consistent, a light bulb went off. I realized I had never given myself a chance (or the time) to get good. I always expected quick results and a long-term program seemed daunting, but when I challenged myself to start weight lifting without an end date in mind, my whole mindset changed.

Not only do I love that consistency brings me closer to my goals, but I found value and motivation in the process. Whether its perfecting my form or mastering a recipe, the sense of accomplishment after nailing a new skill keeps me determined to get better and stronger. Its fun to show up for yourself and consistency in the gym has given me the opportunity to believe in myself.

More:
'At 43, I Started Lifting Heavy Weights. Now, I'm A Bodybuilder' - Women's Health

Voluntary offseason workout programs are intended to provide training, teaching and physical conditioning for players. The calendar for 2024 is below.

As per Article 21 of the Collective Bargaining Agreement, each club's official, voluntary nine-week offseason program is conducted in three phases:

Phase One consists of the first two weeks of the program with activities limited to meetings, strength and conditioning, and physical rehabilitation only.

Phase Two consists of the next three weeks of the program. On-field workouts may include individual or group instruction and drills, as well as "perfect play drills," and drills and plays with offensive players lining up across from offensive players and defensive players lining up across from defensive players, conducted at a walk-through pace. No live contact or team offense vs. team defense drills are permitted.

Phase Three consists of the next four weeks of the program. Teams may conduct a total of 10 days of organized team practice activity, or "OTAs". No live contact is permitted, but 7-on-7, 9-on-7, and 11-on-11 drills are permitted.

Article 22 of the Collective Bargaining Agreement stipulates that clubs may hold one mandatory minicamp for veteran players. This minicamp, noted below, must occur during Phase Three of the offseason program.

New head coaches are entitled to conduct an additional voluntary veteran minicamp. Any voluntary minicamp for veteran players must be conducted prior to the NFL Draft (April 25-27), but no earlier than week three of the club's offseason workout program and after at least one week of the two weeks of Phase One activities that the clubs may hold pursuant to Article 21. This year, eight clubs will hold voluntary veteran minicamps, as noted below.

Each club may hold a rookie football development program for a period of seven weeks, which in 2024 may begin on May 13. During this period, no activities may be held on weekends, with the exception of one post-Draft rookie minicamp, which may be conducted on either the first or second weekend following the draft. The dates of each club's post-draft rookie minicamps will be circulated at a later date.

For specific information and detailed offseason program rules, please see Articles 21 and 22 of the Collective Bargaining Agreement, available on nflcommunications.com.

The NFL Offseason Workout Program calendar (dates are subject to change at the discretion of individual clubs):

Read more here:
NFL announces offseason workout dates for all 32 teams for 2024 offseason - NFL.com

If you want major gains in minimal time, Women's Health and Men's Health have you covered with our new

Click here to get your Women's Health+ Premium membership, and you'll unlock 20-Minute Muscle (and *tons* more workout programs) immediately.

Let the record show, strength training is the key to feeling (and looking) so much stronger. When you strength train, you use either your own bodyweight or tools like dumbbells to build muscle mass, strength, and endurance. Picking up heavy weights is the secret sauce to the physical and mental transformation you've been dreaming about.

But it must take hours of time in the gym working out to see those gains, right? In reality, you can achieve a stronger, fitter you from the comfort of your own home simply by staying committed to a plan. "At the end of the day, consistency is key," Barnett says. "Whether it's 20 minutes or an hour, what's most important is moving your body regularly."

20-Minute Muscle includes four quick dumbbell workouts that target every muscle group in your body.

To get started, all you need to do is sign up for your WH+ Premium membership, which includes access to All/Out Studio, where the program lives.

This premium membership tier will also get you:

Read on for more reasons you should give 20-Minute Muscle a try:

Don't worry if you only have a light set at home. This program is about progressing over the course of a few weeksnot starting day one with the biggest dumbbells in the gym. "As long as you are progressively increasing the weight and challenging your endurance, you're going to get stronger," Barnett says.

In fact, if you're just starting out, it's better to begin with lighter weights and gradually increase as you get stronger. "It's all about finding the sweet spot between challenge and control," Barnett says. "You should be able to complete each exercise and rep with proper form. By the last few reps, it should be difficult."

All four of the workouts in 20-Minute Muscle are programmed circuit-style, which means that a block of movements is performed with minimal rest in between. This type of training gets real spicy, real fastwhich is the point, Barnett says.

Get Access To 20-Minute Muscle Now

"With 20 minutes on the clock, we are working to fatigue our muscles as much as possible in a short amount of time," she explains. "A circuit-style workout ensures that you're constantly putting in work to make the best use of your time."

Just aim to do as many reps as you can with control for the entire allotted time. With a few weeks of consistency, you should be able to crank out a few more reps using a heavier set of dumbbells. You'll see progress in real time!

Since we're working with 20 short minutes here, think of it as time to invest in yourself and completely focus on working towards a stronger you. That means keeping your head in the game through every movement.

"Mind-muscle connection is crucial," Barnett advises." You can go through the motions, but are you actively engaging the muscles?" Think intently about squeezing and elongating your muscles as you progress through a movement. "Being intentional with your focus on mind-muscle connection will optimize your gains," she says.

With just 20 minutes and a bit of consistency and focus, the gains will be all yours.

Click here to get your Women's Health+ Premium membership (including workout programs like 20-Minute Muscle, 15-Minute Mobility, and more).

Continue reading here:
Try Women's Health And Men's Health's 20-Minute Muscle Program - Women's Health

Image by Getty / Futurism

As next-generation weight-loss treatments like Wegovy and Zepbound continue to fly off the shelves, scientists are busy working on a medicine that could mimic the effects of exercise.

As explained in an American Chemical Society press release, trials thus far on SLU-PP-332, the potentially groundbreaking compound in question, show that it seems "capable of mimicking the physical boost of working out."

"We cannot replace exercise; exercise is important on all levels," Bahaa Elgendy, an anesthesiology professor at Washington University Medical School in St. Louis who serves as the principal investigator of the new compound, said in the press release. "If I can exercise, I should go ahead and get the physical activity. But there are so many cases in which a substitute is needed."

Elgendy is slated to present at the ACS annual spring meeting this week about the compound, which has shown promising results and few side effects in rodent cells though as a University of Florida study about SLU-PP-332 from last fall noted, there will need to be more animal studies to test out its safety before human trials can be conducted.

All the same, it's taken years for scientists to go from theorizing about low side-effect "exercise mimetics" as the branch of potential workout-in-a-pill medications are called to actually conducting animal trials on them and beginning to prepare them for humans.

In an interview withFortune, Elgendy was optimistic about the many ways an SLU-PP-332 pill could help those who can't exercise due to illness or physical disability, or even those who've lost weight rapidly from weight-loss medicines but haven't shored up their muscles yet.

"It can complement exercise programs to give more benefits to patients as well," the doctor told the magazine. "Or it can be combined with the new wave of drugs: antidiabetic drugs and drugs that are used for obesity and weight loss."

SLU-PP-332 was, as the ACS press release notes, identified after more than a decade of study into specialized proteins known as estrogen-related receptors, or ERRs. After looking closely at the structure of these proteins and the molecules that bind them to others, Elgendy and his fellow scientists literallydesigned new molecules to synthesize and mimic the activation of ERRs hence the new compound.

Specifically, the compound is said to increase "a fatigue-resistant type of muscle fiber while also improving the animals' endurance when they ran on a rodent treadmill," which could make workouts easier and more effective once humans can take it, too.

It will be, as Elgendy toldFortune, at least five years before humans are able to take SLU-PP-332 as it continues to go through animal and eventual human trials but the prospect of a safe pill that mimics exercise is, for a lot people, worth the wait.

More on medicines of the future:Scientists Working on Drug to Indefinitely Delay Menopause

Link:
Scientists Working on Pill You Can Take Instead of Exercising - Futurism

Despite recent struggles, the brand formerly known as Beachbody expects positive cash flow for the first time since 2020

BODi, formerly known as Beachbody, the OG of subscription health and fitness systems, expects positive cash flow in Q1 the first time since 2020 following a transformational 2023. The company just released its financial earnings, reporting a total revenue of $119.0 million in Q4 of 2024, compared to $148 million in the prior year period. Total revenue for the full year 2023 was $527.1 million, compared to $692.2 million in the prior year.

Despite the seemingly lackluster financial results, BODis executive team tells Athletech News theyre bullish on the companys future, driven by a focus on improving cash flow and leaning into digital fitness and holistic wellness content, including an embrace of GLP-1s.

The company known for its high-energy fitness coaches such as Autumn Calabrese, Shaun T, Tony Horton and Shakeology protein shakes, underwent a major rebrand from Beachbody to BODi last year, adopting a more holistic approach to health and wellness. The move also included a major declaration from Carl Daikeler, the companys co-founder and CEO: Beachbody is dead.

In place of the old and tired diet and fitness industry playbook, Daikeler explained his vision for the future one in which a positive mindset was woven into the health and fitness experience, combatting what he called a permanent dissatisfaction that many consumers experience.

Its not a quick fix, especially in a highly competitive industry, but BODi is encouraged by early results, including high search traffic volume following its makeover. Reflecting on 2023s earnings, Daikeler says BODis self-described turnaround plan has been successful so far, with the company lowering its breakeven point and enhancing its liquidity.

In 2024, our objective is fostering more profitable revenue streams and sustainable free cash flows, with a renewed focus on reshaping our nutrition business,Daikeler said. Our accomplishments in 2023 set the foundation for continued execution of our turnaround in 2024. We expect to have positive cash flow from operating activities and free cash flow in the first quarter.

BODi has also offloaded its Van Nuys, California, production facility for $6.2 million, using the net proceeds to make a partial prepayment on its $5.5 million term loan.

BODis Financial Overhaul

Mark Goldston, executive chairman of BODis board of directors, partnered with Daikeler last year to guide the companys transformation, drive profitability and unlock growth opportunities. He also serves as chairman and CEO of The Goldston Group and is a general partner of Athletic Propulsion Labs, a high-end performance athletic footwear company lending his expertise to revitalize and reposition BODi back on its fitness throne.

Since the start of the program, we are on track to achieve over $200 million in fixed costs and CapEx savings in 2024 over 2021, and introduced a more efficient sales and marketing model that aims to deliver a 1,000 (basis points) bps improvement in 2024, Goldston tells Athletech News. This dramatically lowers the revenue breakeven for the company. By building operating leverage into the P&L, our dramatically lower cost base has the potential to generate strong incremental profitability when we return to revenue growth.

Last year, the company also introduced a new Growth Game Plan that rewards high-performing network sales partners within its subscription health and fitness system.

King of Fitness Content

Touting its extensive digital fitness library of 134-plus programs with widely-known titles such as P90X, Insanity, 21-Day Fix and Lift More, BODi is leaning into its content offering, having refined its appeal.

We think of BODi as being the Netflix of the digital fitness industry, and we are doing a much better job of leveraging that library, Goldston said. That includes creating our first-ever free BODi Previews tool that features over 120 individual workouts and allowing even more consumers to enter into our community.

Goldston also shared that BODi is expanding its retail and direct marketing business to bring the benefits of its fitness content and nutritional products to a broader audience.

Our BODi digital fitness app was recently named the #1 workout app last year by CNN Underscored, so were being recognized for the impact were making for modern fitness consumers, Goldston said.

Embracing Wellness & Weight Loss Drugs

Unafraid of GLP-1 weight loss drugs, BODi instead sees a significant opportunity.

With over 145 million American adults categorized as overweight and more than 75 million of those people considered clinically obese, the TAM for BODi is massive, Goldston predicts, adding that many people who are considerably overweight may experience difficulty starting an exercise program and are self-conscious about going to a gym.

The GLP-1 drug movement is designed to address the 145 million people who are overweight, especially the clinically obese, and we strongly believe that those drugs will unlock a major TAM opportunity for BODi largely because a large group of people will lose enough weight to safely and comfortably consider starting an exercise program in the privacy of their own home, he continued.

Goldston also referenced the need for GLP-1 users to maintain a healthy eating regimen, which he sees as a major boon for BODI in terms of its meal plans and nutritional supplement offerings.

As for BODis fitness content, Goldston pointed out that the platforms fitness programs can help offset the loss of muscle mass.

The GLP-1 drugs have been known to have an adverse effect on lean muscle mass, and therefore, the use of programs like those contained in the BODi library will help reduce the risk of losing lean muscle mass and help people maintain and gain strength while getting their weight under control and improving their overall level of fitness, he said.

While BODi forges ahead, fortified by its vast digital fitness content and nutritional supplements, Goldston also sees the subscription health and fitness system taking center stage to meet an even bigger trend.

I believe that the industry has truly embraced a more holistic approach to fitness, he said. While there is no easy fix to maintaining a healthy life, there are benefits to a balanced approach. Consumers continue to look for guidance and that is a fundamental core principle of our approach at BODi. At BODi, its that balanced approach that makes us unique.

This article has been updated.

Excerpt from:
Inside BODi's Plan To Become the 'Netflix of Digital Fitness' - Athletech News

If physical activity came in a bottle, it would be the most prescribed medicine of all. Just walking 10 more minutes a day may yield clinically significant outcomes such as improved mental health, less pain and better sleep. It can also help prevent and manage more than 100 chronic diseases like cancer, arthritis and diabetes.

And yet, many people do not reap the benefits of just a little more movement about 10 more walking minutes per day, or an extra 1,000 steps.

There are many digital solutions to help people meet physical activity goals, like fitness apps such as MyFitnessPal and Noom. Unfortunately, the challenges of forming healthy habits remains, and use of fitness apps can fall into a familiar pattern reflecting the difficulty of meeting new fitness goals.

With apps, it might look something like this: the app is downloaded with the best of intentions and is used for a couple of weeks. Gradually, the app becomes neglected and begins to collect dust on a smartphone screen, and eventually is abandoned or deleted.

As a physical activity expert, I have made it my lifes work to encourage more people to be more active more often. A hunch eventually led me to explore the idea of actually paying people to exercise as part of my PhD research. That began in 2010 with a small group of cardiac patients.

Fast forward almost 15 years, and it turns out this idea paying people to exercise has legs.

Governments and companies all over the world, for instance, have been paying people to exercise for years. And it works! Sort of. In the short-term, at least.

Predictably, when delivered on a population scale, paying people to exercise can get quite expensive, which is a critical limitation. I experienced this limitation firsthand while developing the Carrot Rewards app in partnership with Canadian federal and provincial governments from 2016 to 2019.

In 2019, due to some fiscal constraints, the financial rewards for exercise offered to Canadians for over a year via Carrot Rewards were mostly withdrawn in Ontario (Canadas largest province) but not in British Columbia and Newfoundland and Labrador (the other two Canadian provinces where the app was available).

This natural variation in financial reward exposure set up an interesting behaviour experiment, which provided the opportunity to answer the question: Can financial rewards be mostly scaled back without negatively impacting physical activity?

In our large study of 584,760 Carrot Rewards app users, my colleagues and I found that physical activity improvements (about 1,000 steps per day, or 10 more walking minutes) largely remained in Ontario after financial rewards faded away. This was a notable finding, especially since many years of psychology research suggested the opposite; that people revert to baseline behaviours, their old ways, once financial rewards fade.

One reason for this might be that rewards for daily physical activity achievements were provided for over a year before withdrawal began, which is likely enough time for habit formation.

It may also be because the Carrot Rewards app rewarded the achievement of realistic and adaptive physical activity goals which increase confidence with micro-rewards worth only about US$0.05 per day.

Others have found that rewards as small as US$0.09 per day have boosted physical activity in more controlled clinical trial settings.

What does this mean for those who have fitness apps collecting dust on their home screens?

In a nutshell, this new research suggests people can potentially take a short dose of financial reward to increase physical activity, and once that activity is established (it usually takes about six to 12 months), it may be maintained longer-term with much less expensive financial reinforcement.

So practically speaking, if someone is interested in this approach, it would make sense to seek out financial rewards for exercise as an impetus, a nudge, a spark.

Some governments have financial rewards-based mobile health programs, such as England and Australia. Employers may offer financial rewards as part of their extended health benefits, which is common in the United States

If neither of those options are available, there are commercially-available financial rewards-based fitness apps like Sweatcoin or WayBetter. With Sweatcoin, goal achievements earn coins that can be redeemed for commercial products in Sweatcoins online store. With WayBetter, you deposit some of your own money and earn it back plus some if you achieve your goals.

While financial rewards may not work for everyone, our research and that of others is increasingly suggesting they may be one way of stimulating and sustaining a more active lifestyle.

Follow this link:
Paying people to exercise can be motivating, but the financial rewards don't have to last forever to work - The Conversation

Indiana University South Bend and the South Bend Community School Corporation have launched a groundbreaking partnership to provide career pathway opportunities for students enrolled in the exercise science program at Washington High School.

IU South Bend is dedicated to educating our next generation of health science professionals. Partnerships like this are critical to getting students interested in the field, said Dr. Jess Garcia-Martinez, dean of the Dwyer College of Health Sciences.

This collaborative effort is a significant step forward in South Bend Schools commitment to preparing students with hands-on career education opportunities, particularly in the growing field of exercise science.

Through this innovative partnership, Washington High School will offer college-credit education courses, taught by an IU South Bend faculty member, to qualified high school students, empowering them to start on an early-in pathway to higher education at IU South Bend.

This career pathway program demonstrates our commitment to equipping students with the tools they need for success in both college and the workforce, said South Bend Schools Superintendent Dr. Todd Cummings. Thank you to our staff and partners at IU South Bend for supporting innovative opportunities like these for our South Bend Schools students.

By offering college-level coursework, both institutions aim to inspire and prepare the next generation of exercise science professionals, encouraging them to pursue bachelors degree programs and beyond. The collaboration not only enhances educational opportunities for high school students but also serves as an opportunity to foster future career pathways in health and exercise science.

Seventy percent of the health science graduates at IU South Bend come from the region and 90 percent stay and work in the region following graduation.

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IU South Bend Launches Career Pathway Program in Exercise Science with South Bend Schools - IU Newsroom

Depression is a pervasive mental health issue affecting more than 300 million people globally, according to the World Health Organization. The prevalence of this debilitating disorder has seen a sharp increase of almost 28% during the Covid-19 pandemic. Traditional treatments for depression often involve psychotherapy and medication. However, an increasingly growing body of research is advocating for the inclusion of exercise as a core treatment for this condition.

A number of recent studies have highlighted the significant positive impact exercise can have in the treatment of depression. The benefits are not confined to high-intensity workouts or specialized exercise regimes. According to a network meta-analysis of randomized controlled trials, even low-intensity activities like walking or yoga can be beneficial. The studies found that walking, jogging, yoga, and strength training were particularly effective in reducing depressive symptoms.

One study, which analyzed data from over 200 research studies, found that the impact of exercise on depression appeared superior to the effects of antidepressants. When combined with medication, the effect was even more pronounced, suggesting that exercise could be a valuable addition to traditional treatment protocols. This study also revealed that a range of exercises, including dance, walking or jogging, yoga, strength training, mixed aerobic exercises, and even tai chi or qigong, had a positive impact on mental health.

Despite the overwhelming evidence supporting the role of exercise in treating depression, there are challenges in implementing exercise programs for individuals suffering from this condition. One of the key recommendations from these studies is the need for a clear, individualized exercise program. This program should aim to push the individual a little, but also be enjoyable and foster a sense of kindness towards oneself. Support and accountability are crucial elements in maintaining such an exercise regimen.

Given the potential of exercise as a treatment for depression, it is important for health services and local and national administrations to make resources available for individualized and supervised exercise programs. This could make exercise as a treatment for depression accessible to the entire population. The provision of these resources could revolutionize the treatment of depression, offering an alternative or complementary treatment that is not only effective, but also free from the side effects often associated with antidepressant medications.

Exercise offers an effective, accessible, and well-tolerated treatment for depression. The integration of exercise into treatment plans, in conjunction with traditional therapies and medications, could result in enhanced outcomes for individuals suffering from depression. As research continues to underscore the importance of exercise in treating depression, it is crucial to implement measures that make exercise an accessible treatment option for all.

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The Efficacy of Exercise in Treating Depression | An Alternative to Traditional Treatments - Medriva

Like everything else, the fitness world is influenced by the latest trends and fashions. Sometimes these are passing fads, and sometimes they are long-lasting trends that bring a new and refreshing change, establishing itself among fitness and health enthusiasts worldwide.

Every year since 2006, the American College of Sports and Medicine (ACSM) releases its list of leading trends for the current year. The selection of the top 10 trends is made through a comprehensive survey conducted among thousands of fitness professionals worldwide.

Among the selected experts are, of course, many fitness trainers, but also physiotherapists, dieticians, and other professionals in the field.

These are the top 10 leading trends for 2024 according to the people who breathe fitness every day:

In first place on the list of trends are wearable technologies. These include the same wristwatches, step trackers, heart rate monitors, and GPS-based distance measuring devices that we have become accustomed to in recent years. All these devices constitute a real billion-dollar market and help us measure, monitor, and guide ourselves in everything related to our fitness. But not only that they monitor our sleep quality, blood pressure, and even blood sugar levels. And to think that this field is still in its infancy...

This trend sees people staying active and getting as many steps in as possible. Expect to see more and more organized activities from workplaces that prefer you to be healthy and fit rather than sick and missing work days.

In third place on the list, you can find special intervention programs that cater to the needs of the elderly. Even at the municipal level, you can find programs initiated by the local authorities that encourage senior citizens to engage in activities tailored to them in public spaces. Such programs may include tai chi exercises, flexibility and yoga, resistance training, and osteoporosis exercises.

This trend is seen as a response to the global obesity epidemic in the form of targeted programs that include nutritional intervention and customized training programs for those dealing with excess weight and obesity. These can be personalized one-on-one programs or group programs similar to those we have seen to in recent years.

A customer who requests that his private insurance company help pay for the expenses of fitness trainers usually doesn't get what they asked for. A new trend in the world is a change in the policy regarding the recognition and accreditation of fitness trainers. Efforts have also been made in Israel in recent years to anchor the status of fitness trainers in law, which would facilitate receiving refunds from health funds or private insurance companies.

Continuing from the previous trend, there has been an uptick in employment of qualified and experienced fitness trainers in companies that provide fitness services to customers, based on the understanding and acceptance that professional service from a qualified and experienced expert translates into high-quality training.

The seventh trend on the list of leading fitness trends is linked with the widespread popularity of using thousands of fitness training apps that can be downloaded to smartphones. These apps provide customized training programs, allow you to share the workouts you perform with other users, and primarily provide accessibility to the world of fitness for those who can't go to the gym.

According to the ACSM, one in eight adults worldwide experiences symptoms related to mental health disorders. Mental health encompasses emotional, psychological, and social well-being. Numerous studies around the world have shown a direct correlation between regular physical activity and improved mental and cognitive abilities.

Today's youth are the athletes of the future, and in the ninth trend, we see a focus on developing sports centers and training programs for young athletes, aiming to improve motor skills, enhance self-confidence, improve coordination, and more.

Ranked as the 10th trend on the list is personal fitness training as a strategy to improve one's physical abilities worldwide, helping them achieve their own physical goals. The role of a personal fitness trainer has grown over the years. Just as a dietitian can provide us with a balanced menu tailored to our measurements and goals, a personal fitness trainer can also help us reach our personal goals, monitor our body along the way, and instill proper habits towards the change we aspire to.

Yossi Zeevi is a personal fitness trainer and certified sports instructor from the Wingate Institute.

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The top 10 fitness trends for 2024 - The Jerusalem Post

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