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Exercise needed: Families are trying new types of activities like indoor fitness to keep children active.

LIVING room fitness is the newest trend keeping children active during the pandemic lockdown but a global movement of Christians including a Brisbane Catholic has taken the idea one step further.

Family.fit is a free online resource that not only encourages families to break a sweat in their living room but also provides opportunities for families to connect with each other and with their faith.

The resource, which can be accessed from a web browser on a computer or mobile device, has a weekly seven-step exercise program that includes short breaks for families to discuss Christian themes and passages from Scripture.

Each week offers three different options for every step in the program, enabling families to work out three times a week.

It also offers suggestions for spending time as a family that doesnt involve technology or fitness, including play board games or pitching a tent in the backyard.

The resource is a collaboration of global Christian movements, many of which have worked with production company Logosdor, which creates resources for children all around the world.

Almost 100 Christians have been involved in creating the program to date, including Evangelisation Brisbane project officer Carole Danby, who is writing Biblical reflections for two upcoming weeks.

Mrs Danby, who has spent decades writing resources for childrens ministry in the Archdiocese of Brisbane and religious instruction programs in state school, said Family.fit embodied true ecumenism in the Church.

Its very powerful stuff that we think God is calling us to, something different, something that does cross denominational barriers, Mrs Danby said.

Its what we call ecumenical.

She said the coronavirus pandemic was an opportunity for parents to embrace their primary role as first preachers of the gospel, and value their time together.

I can see joy on childrens faces that their parents are actually spending quality time with them or valuable time with them, Mrs Danby said.

I have a hope that families will actually be closer because of this (the pandemic).

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Free resource keeps families connected through fitness and faith - Catholic Leader

Your eyes open to bright sunlight streaming through the window and birds chirping outside. You cant wait to get out of bed. Except you cantbecause of that dang stiff back.

Lower back pain affects about 80% of the population at some point. Its the third most common reason to see a doctor and the second leading cause of missing workonly the common cold beats it!

Back pain can stem from a long list of causes: sprains and strains on one end, herniated discs and fractures on the other. Less seriousand more commonculprits include daily habits like poor posture, slouching while seated at your desk, and lugging a heavy purse on one shoulder.

Fortunately, in many cases the best medicine isnt surgery or pills. Its exercise.

While not every exercise style will do the trick, Pilates is one that can. Whether you take a class or hit the mat at home, practicing these low-impact routines can help ease back pain, as well as prevent it. Pilates focuses on core strengthening, an evidence-based rehabilitation method for treating low back pain.

Pilates offers so many options to access your core muscles for all different fitness levels, ages, and body types, says Amy Kiser Schemper, creator of Preventions new workout program, 10-Minute Pilates.

Combining deep breathing and short, precise movements strengthens your deep abdominal and back muscles. Try these Pilates moves that target various parts of your core:

How to do them: Lie on your stomach with your arms extended, your head and neck lifted off the floor. At the same time, lift opposite leg and arm, hold for a moment, and return them back to starting position. Repeat on the other side.

What they work: Every time you tilt, twist, or arch your back, you engage your multifidus, a series of tiny muscles that are attached to the spinal column and stabilize the vertebrae. Keeping them strong and limber is vital and research suggests pilates is an effective way to do it.

How they help your back: Moves that start from a stomach-down position like Swimmers fires up the multifidus so that it supports your spine better.

How to do them: Begin on your stomach, propping your upper body onto your forearms, toes pressed into the mat. Draw your abs in and use your core to press your knees up into a forearm plank position. Reverse the move, using your abs to control your knees back down, then your stomach, to starting position.

What they work: The deepest of the abdominal muscles, the transversus abdominis (TVA) wraps horizontally across your lower abdomen to keep internal organs in place and support the spine. Unlike the flashier obliques and upper abs, a sculpted TVA might not transform the look of your waistline, but research has shown it can improve how your lower back feels.

How they help your back: Plank variations like plank singles lower the strain on your back by forcing your deep core muscles to do all the work.

How to do them: Lie on your back with your knees bent, arms at your side. Lift your butt off the ground to create a straight line from your knees down to your shoulders, making sure to keep your core tight and not to arch your lower back. Return to starting position.

What they work: Think of your pelvic floor like fibers in a piece of fabric that carries your pelvic organs (bladder, bowel, and uterus) and helps stabilize your pelvis as you move. If pregnancy or age stretch them out, they cant support those areas and their functions with full strength. Weak pelvic floor muscles can lead to incontinence, painful sex, and yes, back pain. Pelvic floor exercises isolate these often-neglected muscles and have been shown to help treat chronic lower back pain.

How they help your back: This move uses gravity to take pressure off the pelvic floor while strengthening it at the same time.

How to do it: Lie on your back with your knees lifted to create a 90-degree angle in your legs, head and shoulders lifted off the mat. Pressing your core muscles into the mat, pulse your arms up and down in a small motions. The goal is to do 100 total pulses, but if youre just starting out, try 50!

What it works: The hundred does wonders for your diaphragm. The way you breathe affects how well your muscles work. While there are different ways of breathing that are suitable for different types of exercise, studies have shown proper Pilates breathing techniques enable the diaphragm (that dome-shaped sheet of muscle and tendon that separates the chest from the abdomen) to activate and strengthen its neighboring stabilizing muscles in your core. Using the same breathing techniques in daily lifting activities also helps make you more mindful of how your body moves so you reduce the risk of back injury.

How it helps your back: This traditional Pilates move balances both inhales and exhales so your diaphragm can efficiently engage the muscles that support the spine, lowering the risk of injury.

Its six basic principlescentering, concentration, control, precision, breathing, and flowmay focus on the physical aspect of Pilates, but continued practice can also boost mental well-being. By learning to focus on your breathing, you center yourself and become more aware of your body. This meditative quality to Pilates lends itself to reducing factors that exacerbate pain like stress and anxiety.

Further studies have also shown that expert meditators have a thicker cortex that is associated with lower pain sensitivity. So long-term practice of mindful meditation may then lead to enhancing parts of the brain that directly affect pain perception.

The combination of positive physical and mental responses to Pilates is a big part of why many rehabilitation centers have incorporated it into their programs. Its an exercise truly anybody can do, says Kiser Schemper. Its very accessible to all fitness levels and easy to make it more or less challenging.

With its stickability factor, Pilates makes it easy to alleviate back pain, as well as prevent new injuries from developing.

Get more exercises to strengthen your back with 10-Minute Pilates from Prevention.

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4 Best Pilates Exercises for Lower Back Pain to Try in 2020 - Prevention.com

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Thirty-eight residents of Freedom Squares Seminole Pavilion Rehabilitation & Nursing Service, a standalone building on campus, were transported to three area hospitals Tuesday, April 14, Michael Mason, executive director, wrote in an April 16 statement. Those transferred to local hospitals were asymptomatic but potentially exposed, symptomatic orhad confirmed cases of COVID-19, he stated.

As of Thursday afternoon, 21 Seminole Pavilion residents and six employees have tested positive for coronavirus, he added. The first case was confirmed April 9.

Staff at the senior living facilitylocated at 10800 Temple Terrace in Seminolecoordinated the April 14 mass transport in collaboration with the Florida Department of Health in Pinellas County, Pinellas County Emergency Medical Services, HCA Healthcare and BayCare Health System. Mason said that this unprecedented move is a remarkable testament to the collaborative spirit of the agencies involved.

Masons statement did not include the names of the hospitals where residents were taken, and he did not respond to further questions.

John Peterson, chief operating officer for Sunstar Paramedics, which provided the ambulance transportation, told Creative Loafing Tampa Bay that he cannot name the hospitals due to patient confidentiality issues.

Florida Politics previously reported that the residents were brought to Morton Plant Hospital, Largo Medical Center and St. Anthonys Hospital.

Moving forward, all Freedom Square residents and employees will be tested for coronavirus, and the facility is following all local, regional and federal guidelines, including CDC required protocols, to protect our residents and employees, Mason said. Implemented protocols include wearing the appropriate personal protective equipment and conducting temperature checks with employees multiple times during their shifts.

Additionally, Freedom Square has hired a professional cleaning service to disinfect Seminole Pavilion and all health centers.

Freedom Square, with more than 700 residents, began implementing precautionary and protective measures on campus in late February, Mason added.

This is a difficult and challenging time as our community and state work to contain the spread of COVID-19, he said. As a senior living community, our priority is to protect the health and safety of our patients, residents and employees.

Some residents are concerned by the lack of communication from Freedom Square regarding coronavirus cases at the facility, though.

A Seminole resident who asked to remain anonymous told Creative Loafing Tampa Bay that as of Thursday afternoon, her 80-something-year-old mother, who lives at Freedom Square, hasnt been told anything about recent COVID-19 cases on campus or Tuesdays mass transport of patients to local hospitals.

They havent called families or told my mom much of anything, she said. Its crazy.

She added, Shes just sitting in her room. Scared.

Joe Corbin, a 93-year-old resident of Freedom Squares Washington Building, told CL he also wasnt aware of any emergency. In recent weeks, staff has distributed memos regarding COVID-19-related updates and precautions on campus, he said, though he has not received any information regarding the 38 individuals brought to hospitals Tuesday.

Jeni Freeland Berry, also a Freedom Square resident, told CL that she feels that residents are being kept in the dark.

There has been no official communication from staff regarding the new cases on campus, and she hopes residents will receive an update soon. Her main concerns involve safety surrounding food and towel distribution, and the planned testing of residents.

When (are they) testing all (of us)? Not just those with symptoms, Berry said.

Mason said, We have an internal communication process that we follow to keep our residents, families, our employees informed with the latest information and we have communicated to them regarding (Tuesdays) transport of residents.

Still, Berry appreciates everything staff is doing to keep our spirits up. On Mondays, Wednesdays and Fridays, staff distributes goodies and snacks as well as face masks, she said. The house television channel offers new programming, including exercise programs, and virtual vacations and tours, and recently, a musician performed for residents from the lawn below their balconies.

Kayla Howell, a dining room manager at Freedom Square, said residents in the independent living facility on campus are staying in their rooms as of right now and are actually doing fine here.

Memos have been posted here constantly. (Were) keeping them updated and informed, she added. I stand by our community and everything we have done to keep our residents safe and our employees. Its a beautiful thing when we all come together. We are all family here and we all stick together in these times of uncertainty.

Support local journalism in these crazy days. Our small but mighty team is working tirelessly to bring you up to the minute news on how Coronavirus is affecting Tampa and surrounding areas. Please consider making a one time or monthly donation to help support our staff. Every little bit helps.

Follow @cl_tampabay on Twitter to get the most up-to-date news + views. Subscribe to our newsletter, too.

Continued here:
Some Tampa Bay nursing home residents still 'in the dark' following mass transport from Freedom Square - Creative Loafing Tampa

News > Clinical Daily News

An exercise regimen designed to put minimal strain on the heart improved aerobic capacity and strength in older patients with heart failure, according to a new study.

Nineteen older adults with heart failure with reduced ejection fraction participated in one of two exercise programs for four weeks. One group practiced Peripheral Remodeling through Intermittent Muscular Exercise. The PRIME program involves high-repetition, high-duration training that focuses on skeletal muscles with relatively low central cardiovascular strain. The other group participated in combined aerobic exercise and resistance training.

While participants gained strength from both programs, only those in the PRIME program experienced significantly improved aerobic capacity, reported researcher Jason David Allen, Ph.D., from the University of Virginia, and colleagues.

These findings support the hypothesis that PRIME may have potential advantages for older patients with heart failure with ejection fraction, and could be a possible alternative exercise modality, the authors concluded.

Full findings were published Wednesday in the Journal of the American Geriatrics Society.

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Older heart patients improve aerobic capacity with low-strain exercise program - Clinical Daily News - McKnight's Long Term Care News

For many of NCStates faculty and staff, swinging by the gym before work in the morning or on the way home in the evening is a normal part of their day or at least it was, until the coronavirus pandemic upended everyones routines.

Now that all gyms and fitnesscenters are closed, some are wondering how to keep exercising during aquarantine lockdown. For those who werent exercising to begin with, not muchhas changed in that regard; but nearly everyone is feeling greater stress and anxietythese days.

And thats exactly why now isthe perfect time to start exercising at home, according to Will Craig,assistant director of fitness for Wellnessand Recreation at NCState.

Physical activity is one wayfor people to manage the stress they feel in everyday life, says Craig. Soright now, when youre stuck at home or maybe working on campus as amandatory employee and feeling even more stress than usual, you can usephysical activity to help you deal with what life is presenting you.

Craig, who is a certifiedpersonal trainer and group fitness instructor, provides direction and visionfor all fitness programs, services and facilities in Wellness and Recreation.He also leads his units efforts to collaborate with campus partners toincorporate physical activity opportunities throughout the university.

Craig says his teams ultimategoal is to enhance everyones overall wellness, not just their physical fitness.

With all the research we havetoday, we know that physical activity is just one component of holisticwellness, he says.

To that end, Wellness andRecreation has launched a campaign called Move30, which encouragespeople to move at least 30 minutes a day, five days a week, to achieve 150 minutesof physical activity per week as recommended by the American College of SportsMedicine.

Research shows that people who achievethat level of activity have a tendency to have better moods, a higher level ofenergy and improved concentration, he explains. They also tend to have less stress,anxiety and depression.

The benefits dont stop there.People who get that 150 minutes in every week also tend to sleep about an hourmore per night, he says. Its better-quality sleep, too. Physical activityhas a drastic positive impact across many areas of your life. So underlockdown, when you have more going on around you if youre working at home andmore going on in your head no matter where you are if you exercise, you mightbe able to focus better, work more effectively and complete your tasks moreeasily.

Craig offers these tips forexercising safely and effectively at home:

If youre starting an exerciseprogram from scratch, the same cardinal rule applies whether youre doing it athome or at a gym: Start off slowly.

It might even just be movingfor five minutes at a time to add up to 30 minutes, Craig says. Researchshows that if you split your 30 minutes up into five-minute chunks, you get thesame benefits as people who move for 30 minutes all at once. So start there ifyou need to. Then you can slowly build up to moving for longer periods oftime.

One of the most common things Ihear is that people dont like working out, they dont like exercise, Craigsays. But exercise is actually not the goal here. Were calling our campaignMove30, not Exercise30, because if youre moving it doesnt matter whattype of movement you engage in. As long as you meet the criteria for whatcounts as movement which means moving enough to increase your heart rateand speed up your breathing pattern you get the benefits, he explains. Sowe want you to find your own movement that you like doing, because if youredoing something you like, youre more likely to keep doing it.

Craig says fitness companies are providing free resources online, such as instructional videos and recorded workouts, that make it easy to exercise at home. In addition, Wellness and Recreation has launched the WellRec at Home initiative to help people engage in fitness activities no matter where they are.

Through WellRec at Home wereteaching about 30 virtual classes per week, he says. Anyone with a Unity ID canlog into a live class taught by one of our certified instructors in a varietyof formats like yoga, cardio dance, kickboxing, barre and its all free ofcharge.

To register for virtual classes,first download and install the WellRec phone app.Then use the app to register for the classes you want to take.

WellRec at Home also offers avariety of prerecorded workouts for those who cant attend a scheduled live class.In addition, the initiative provides videos on meditation, mindfulness, stress reductionand other practices that support mental and emotional well-being.

Beginning April 20, Wellnessand Recreation will also offer an online group wellness coaching program calledthe HealthyLiving Series. This four-week series of educationalsessions, available free of charge to all faculty and staff, will cover healthystrategies for stress management, nutrition and mindful movement.

In Craigs opinion, theres anunintended upside to all the gyms being closed: One of the cool things aboutexercising at home is that theres no one there to see you or judge you, hesays. You can truly take it at your own pace.

Read more from the original source:
How and Why to Stay Fit When All the Gyms Are Closed - NC State News

WASHINGTON The top Republican on the House Armed Services Committee will release a proposal Thursday to formally create a new fund to counter Chinese actions in the Pacific, Defense News has learned.

Rep. Mac Thornberry, R-Texas, is calling for the creation of an Indo-Pacific Deterrence Initiative (IPDI), with a $6.09 billion invest in fiscal year 2021. The fund would be based on the European Deterrence Initiative, a special DoD fund for projects focused on deterring Russia that was set up in the wake of the annexation of Crimea.

The Indo-Pacific has been called our highest priority theater and I believe that is true. It is time to put our money where our mouth is," Thornberry told Defense News. "This effort consolidates and funds the policies, infrastructure, and platforms needed to reassure our allies and partners while we deter China. It also serves as a benchmark against which we can judge our efforts in the region. We may not be able to get this all done this year, but it is vital that we make a start.

For several years, members of Congress have questioned if some form of EDI is needed in the pacific. Action was taken in the FY2020 National Defense Authorization Act, with language in Section 1253 requiring INDOPACOM to deliver by mid-March of this year a report detailing what the combatant command needs to fulfill the National Defense Strategy and maintain an edge over China. The hope among supporters was that the list would provide the core of a PDI requirement.

As Defense News reported April 2, INDOPACOM head Adm. Phil Davidson came back to the Hill with a $20 billion wish list covering FY21-FY26, with $1.6 billion requested specifically for FY21.

Thornberrys request for FY21 is obviously significantly higher than Davidsons ask for the same fiscal year, but a Congressional staffer added that Thornberry, who is retiring come January, is realistic that the whole $6 billion request is unlikely to survive the coming budget fights. The goal, the staffer said, is to get something through that creates the IDPI account, in hopes it can grow moving forward.

On that front, Thornberry is likely to find at least some bipartisan support. In a March 24 letter to Davidson, Rep. Adam Smith, the chairman of the House Armed Services Committee, stated that he intends to identify funding for an Indo-Pacific Reassurance Initiative in the National Defense Authorization Act for Fiscal Year 2021. (The EDI was initially branded the European Reassurance Initiative under the Obama administration.)

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While the Section 2153 report helped inform Thornberrys request, the staffer said that work was already underway on the congressmans proposal by the time the report arrived. However, the reports influence can be seen in how the Thornberry plan breaks down into five categories also similar to those laid out by Davidson, as well as in a number of crossover requests.

Increased presence and joint force lethality ($1 billion): The Thornberry proposal would authorize funding for a permanent and persistent land-based integrated air and missile defense system and associated weapons delivery system on Guam, which Davidson described in the Section 1253 report as his highest priority, one that would cost $1.67 billion over the six year period. (The Thornberry proposal summary viewed by Defense News does not contain breakdowns for individual budget items.)

In addition, the Thornberry proposal would fund a homeland defense radar in Hawaii, another key Davidson request; increase funding for intelligence, surveillance, and reconnaissance capability in the region; maintain rotational forces in the region, including a rotational bomber presence; invest more in underseas warfare capability, and develop long-range precision develop long-range precision fires systems with a plan to posture the systems throughout the Indo- Pacific region.

Prepositioning and logistics ($1.5 billion): In his Section 1253 report, Davidson wrote that new prepositioning strategies are needed, as It is not strategically prudent, nor operationally viable to physically concentrate on large, close-in bases that are highly vulnerable to a potential adversarys strike capabilityForward-based, rotational joint forces are the most credible way to demonstrate U.S. commitment and resolve to potential adversaries, while simultaneously assuring allies and partners.

Along those lines, the Thornberry proposal would authorize funding for contingency regional based clusters prepositioning kits; ship prepositioning and surge capacity; munitions stocks and storage; a movement coordination center to facilitate air and ship transport; and prepositioned forces.

Improved infrastructure ($2.1 billion): Thornberry wants this pot of money for military construction and the acquisition of land along with funding to support the planning and design of emergent posture requirements for the Indo-Pacific theater.

Included in this pot of money is $10 million for strategic construction planning and design assessments for places that the U.S. currently does not have a footprint in, but likely will need to consider investing in for the future.

Strengthen allies and partners ($350 million): Thornberry wants to increase overall capacity and capabilities of allies and partners in the region, including a new program to modernize communications architecture and systems with allies and partners; increasing multilateral partnerships built around counter-terrorism efforts; increase the use of the National Guard State Partnership Program with countries in the region; help fund security cooperation efforts, including the Indo-Pacific Maritime Security Initiative; and fund the Pacific Partnership program, an annual multilateral humanitarian and civic assistance and disaster relief preparedness mission conducted in the Indo-Pacific region.

Training and exercises ($1 billion): This funding would increase joint training and exercise between INDOPACOM and its allies and partners overall, including the funding of both joint division level and service-level training and exercise programs.

Notably, it would also require DoD to create a plan for the integration of all major test and training ranges in the Indo-Pacific Command area of operations to support future joint training and exercises and test operational capabilities and weapons systems to include space and cyber activities. That test range integration was also a feature of Davidsons request.

Continued here:
Thornberry wants $6 billion this year to launch counter-China fund - DefenseNews.com

The NFL and the NFLPA on Monday finalized plans for modified offseason workout rules to govern a 2020 offseason in which the coronavirus pandemic is preventing teams from gathering at team facilities.

According to a league memo obtained by ESPN, under the plan all offseason work aside from mandatory June minicamp is voluntary for players, as it is in a normal year. The memo also states that no team is required to hold an offseason program in any league year according to the collective bargaining agreement, but that if teams decide to hold offseason workout programs this year, "classroom instruction and on-field activities that customarily take place at the Club facility ... are being supplanted by on-line classroom instruction and virtual workouts for an indeterminate period."

The rules for "virtual" offseason programs state that no NFL team is required to participate in the "Virtual Period," which is defined as running from April 20 to May 15, and that a team may conduct classroom work online even if it doesn't assign its players specific workouts. If a team decides to hold an offseason program, its players would receive their customary per diem payments just as if they were there in person ($235 minimum per day) and would be entitled to receive any offseason workout bonuses specified in their contracts, provided they fulfill the participation requirements their contracts specify.

If a team declines to participate in the April 20-May 15 "Virtual Period," then it will not be permitted to conduct an offseason workout program after that period ends -- whether virtual or on-field. Following May 15, every team will have six weeks' worth of offseason program time available to it, whether it used its three weeks from April 20 to May 15 or not.

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The memo leaves open the possibility that COVID-19 restrictions could be eased or lifted after May 15, but allows for the possibility that offseason programs would have to be conducted virtually after that date as well. It specifies that no team's offseason program can run past June 26 and, perhaps most importantly, that if any team's facility remains closed because of COVID-19, then all 32 team facilities must remain closed as well.

Troy Vincent, the NFL's executive vice president for football operations, said the league and union consulted with medical professionals and were determined to adhere to state regulations in establishing offseason work rules.

"The term that kept coming up was 'reasonable and responsible in the current climate,'" Vincent said on a conference call with reporters Monday night.

Teams conducting virtual workouts will be allowed to contact their players to determine whether they have the equipment they need and whether they'd be willing to wear monitoring devices to track their workouts to certify that they've completed them. Players who do not have the required equipment to complete the virtual offseason workouts assigned by their teams may be sent additional workout equipment at a maximum cost of $1,500 per player. That cost would be paid by the team.

If team facilities remain closed in June, teams will be allowed to conduct mandatory minicamps for veterans, "provided that (i) any online classroom instruction may not exceed two hours; (ii) any virtual workouts may not exceed two hours; and (iii) the Club may schedule the times for these activities as it chooses."

Under pre-existing rules, NFL teams that hired new head coaches this offseason would have been allowed to start their offseason programs April 6, while teams that didn't would have been allowed to start April 20. Teams with new head coaches were allowed to send playbooks to their players last week but have held off on establishing virtual offseason meetings or workouts until the league and union finalized the plan.

Under the newly established 2020 offseason rules, teams with new head coaches must wait until April 20 to begin their offseason programs, assuming they choose to do so at all, and teams with returning head coaches can begin April 27. Teams with new head coaches may conduct an additional voluntary veteran minicamp beginning May 11.

Read more here:
NFL and players agree on voluntary offseason home workout plan - ESPN

GRAND RAPIDS, Mich. (WOOD) A support group for children, adults, families and friends who are affected by cancer or know someone who is will be offering free virtual help for those who need it during the COVID-19 pandemic.

Gildas Club of Grand Rapids will be offering hour-long support groups for current and new members via Zoom, a HIPPA-compliant platform that allows group members to meet by video and/or phone. Exercise classes, youth and adult activities will also be provided.

We understand this time of uncertainty is difficult for everyone, but it can be especially difficult for those who are grieving their loved ones, said Wendy Wigger, Gildas Club Grand Rapids president. Those who have recently had someone die have atypical circumstances as they navigate their immediate grief. They may not have been able to be with their loved one as they might have expected in their last moments, have a regular memorial service or gather with their support system in-person to grieve together. They might have a service or gathering when this ends, but the uncertainty of when may add to the grief process.

Here is a list of virtual groups and programs being offered this month:

Thursday, April 16

Friday, April 17

Saturday, April 18

For more information about Gildas Club, including archives and the most up-to-date program schedule, visit their website or email info@gildasclubgr.org. Program staff are availible at 616.453.8300 for one-on-one support and information.

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Cancer organization to offer virtual support groups and programs - WOODTV.com

In the absence of other team to play against, the players on the Vancouver Whitecaps are competing against each other.

Faced with the task of keeping his players as fit as possible while they can't train as a group, Whitecaps strength and conditioning coach Jon Poli came up with a workout challenge for his players to see who could log the most hours on the programs he's given the players during the MLS season suspension. Speaking with reporters on a Zoom conference call on Tuesday, Vancouver defender Jake Nerwinski said the challenge has taken over the team, and he's focused ontrying to win the competition.

"It's been consuming all the players," Nerwinski said."Im priding myself on at least getting top five. So working out is definitely the thing Ive been doing most."

Of course, you can only work out so many hours in a day. When he's not logging hours on Poli's challenge, Nerwinski said the new skill he's trying to pick up is the piano, which he said is going well on some days where he'll practice for up to an hour at a time and other days where "it's 15 minutes and I just want to throw the thing away."

Nerwinski, who hails from New Jersey, said it's been difficult being quarantined so far away from his family, especially since they're located in an area of the United States that has been among the hardest-hitby the COVID-19 pandemic. But the 25-year-old University of Connecticut product said he's happy to report his family are all safe and healthy at the moment, and doing their best to follow the experts' guidelines.

"My family is all safe right now, theyre all quarantining and trying not to leave the house as much as possible," he said."My dad is a city manager for the town I live in, so hes a government official, so hes had to go into work every day, hes been in meetings for 3-4 hours a day, hes been pretty stressed out. But he knows a lot of information, so hes been relaying that to my family to make sure everybodys safe and all that."

For Whitecaps midfielder/defender Andy Rose, who was also on Tuesday's call, all those precautions are extra important because he's diabetic.

Rose said the services the club has provided, from workout equipment to meals, have helped him with staying at home as much as possible and let him manage the situation -- which he says is best handled by establishing a careful routine that he's been sticking with.

"My wife is six months pregnant so Id much rather be the one going out to the stores and stocking up than her, so its the same as everyone else," Rose said. "Making sure youre smart about distancing yourself from others, trying to limit the amount of times you go to the store, the Whitecaps have provided us with incredible meal service which helps with that, so just trying to be as smart as possible, making sure I exercise as much as normal and trying to stick to a routine.

"With diabetes, the best way to combat it is to get in a good routine, eat well, eat healthy. Although it gets a little boring without football in your life every day, my family and I have been trying to get in a good routine in terms of staying healthy, working out and continuing to follow all the guidelines."

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Vancouver Whitecaps staying fit by competing against each other with workout challenge - MLSsoccer.com

In these self-isolating times, I have gone back to the future for my workouts, replacing my four times a week gym therapy with just five calisthenics exercises developed by the Royal Canadian Air Force.

Dubbed the 5BX program, it involves five basic exercises, takes just 11 minutes and needs absolutely no equipment. The program, launched in the 1950s, has also been credited with starting the fitness boom after it sold 25 million copies. Now, as we emerge from our chocolate egg comas, it offers a gentle way to kickstart our fitness routines.

Stephen Brook has gone back to basics with his fitness regime in self-isolation.Credit:Louie Douvis

Celebrity devotees include Helen Mirren and generations of British royals. I first came across it on my parents bookshelf when I was a kid. As someone who wouldnt be seen dead in a gym, it suited me then, and now as someone who cant do without gym, it suits me now.

The five exercises boost flexibility, strength and aerobic fitness. They start absurdly easy and become progressively harder, level by level, across six charts.

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The only five exercises you need to stay fit at home - Sydney Morning Herald

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