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Sir Isaac Newton said it best: An object remains at rest unless acted upon by a force.

In other words, youre going to stay plastered to that chair unless you decide otherwise.

Following safety precautions is only half our battle against COVID-19. As I mentioned last week in my article for older adults, we have another crisis brewing amid the coronavirus pandemic: serious health problems as a result prolonged sedentary behavior.

How serious?

Just like older adults, research shows that young people also become more vulnerable to conditions like cancer, diabetes, stroke, heart disease, depression, anxiety, obesity and chronic pain from extended periods of inactivity. For the foreseeable future, were stuck in a perfect storm for contracting or exacerbating these health problems.

Stay home does not mean stay immobile.

Daily exercise and healthy eating habits help prevent serious health conditions while enhancing sleep, energy and even earning potential. If you already embrace these habits, keep up the great work and encourage family, friends and others you care about to do the same.

If you dont, its the perfect time to look in the mirror (figuratively and literally) and make some healthy changes. Now more than ever, the tried-and-failed excuse I dont have time has no merit, given that most of us are stuck at home and looking for ways to be constructive.

The first step is to commit to making time every day for yourself. Taking care of yourself yields a priceless return thats contagious with people close to you. Ask any doctor: Its the ultimate medication with zero side effects.

The second step is to establish the time of day youll do your program, which should be the same every day to develop habit for you and family and friends, so they know not to bother you during this time. Next, what program are you going to follow? Here I will outline a basic home program requiring only a set of dumbbells that safely trains all muscle groups. Even if youre an experienced trainee, reviewing the program ensures youre using safe technique.

There are a million different ways to exercise. The universal key is to do so in a manner that protects your joints to avoid injury. Please take a moment to review proper technique in a video of the exercises by watching above or clicking here. Included in the videos linked are stretches, which are an important part of every health program but also need to be done carefully to protect joints. I suggest reviewing the lat stretch, hip stretch, pec stretch and hamstring stretch, all of which can reduce joint stress and pain if done correctly.

The lateral raise, wall press, bridge, hip abduction, bench dip, seated dumbbell curl and crunch included in the video are optional and should be added gradually if you havent trained in a while.

Focus on learning technique by doing 25-30 repetitions of each exercise at a moderate intensity. If your technique is off, youll notice the exercises are too easy along with joint discomfort, which is counterproductive. Review the video often and invite a family member to watch you to help get technique right.

Figure A: Squat. To protect your knees, don't go deeper than 50 degrees.Ty Downing

The first movement is the squat (Figure A), which targets the thighs, glutes and hips while indirectly using the hamstrings, lower back and calves. The keys to this movement: minimize arching of your low back, dont squat lower than 50 degrees of knee bend and stay back on your heels. Almost every strengthening program includes squatting deeper than 50 degrees of knee bend, which research shows dramatically increases knee forces. This can lead to knee problems, especially if you have arthritis.

Figure B: Lunge. Relaxing the back knee and focusing on the front knee is challenging.Ty Downing

The second movement is the lunge (Figure B), which trains the same muscles as the squat but challenges balance more. The range of motion is the same, but the hard part is relaxing the back leg and focusing on the front thigh. Keep the front knee slightly outward, as collapsing it toward midline increases knee and ankle forces.

Figure C: Bent-over row. Note that the dumbbells and hands are wider than the hips.

Figure C2: Perfect posture should be maintained throughout the movement.Ty Downing

Next is the bent-over-row (Figures C, C2) for the back, shoulders, neck, forearms and biceps while indirectly using the glutes, thighs, low back, hamstrings and calves. This is one of the hardest movements to do correctly due to body position, so make sure you set up correctly and maintain throughout. Keep your elbows and hands slightly away from your body and head and trunk still. The payoff is that you train 10 muscle groups at once.

Figure D: Side plank. Supportive shoulder down, belly in.Ty Downing

The side plank (Figure D) trains your hips, sides of your trunk and lat muscles, which are the biggest muscles in your back. Take special care to keep your supportive shoulder down to protect your shoulder, and your belly in to protect your spine. More advanced trainees can do this movement off their feet.

Figure E: Pushup. Hips higher than shoulders, elbows straight out to side.Colin Hoobler

Finally, the pushup (Figure E) is excellent for your chest, shoulders, triceps, neck, tummy and hip flexor muscles. The most difficult parts of this movement are keeping your head still, hips up and back straight, not arched. Keeping the hips up does two things: It makes your chest muscles work harder and protects your lower back.

Completing this program should take about 10-15 minutes and you should feel great afterward. If you have any health problems, get clearance from your doctor first. If you feel sharp pain or that something is wrong, stop and check your technique.

In addition to this program, get outside and walk briskly for at least 30 minutes every day. Research shows that our immune systems respond positively when exposed to nature, so take an umbrella with you and stick to the 6-foot spacing and hygiene rules.

At some point, well be out of this debacle and not only will you feel and look better, youll have healthy habits that will serve you well for the long haul.

Because Ralph Waldo Emerson was also right: The first wealth is health.

-- Colin Hoobler is a Doctor of Physical Therapy in West Linn. He is the creator and host of the podcast Action 30. Email him at ch@action30.com.

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Try these 5 exercises to help stay active and healthy during isolation - oregonlive.com

Nearly 20% of Americans experience chronic pain, and for many it interferes with their daily lives.

Pain can be such an overwhelming thing for patients, says Dr. Jack Smith, the newest member of the brain and spine team at Argires Marotti Neurosurgical Associates of Lancaster.

Dr. Smith encourages a holistic approach to pain management, and one in which the patient and the medical team work hand in hand on their treatment plan. Patients often dont realize the important role they can play in managing their own pain, he says.

A big part of pain management is lifestyle modifications, Dr. Smith says.

Here are some important ones:

Exercise

Whether its a home exercise program or prescribed physical therapy, exercise helps to strengthen muscles, joints and tendons, he says. Since pain may be a limiting factor, consider non-weight-bearing workouts, like pool exercises, that are gentler on the body.

Diet

Most people dont think that what we eat or what we do has much effect on our pain, but its a big factor in how we process pain, Dr. Smith says. Certain foods we eat, especially processed foods or foods high in fat, are more likely to produce inflammation, he says. Instead, choose a diet concentrated in fruits and vegetables that have anti-inflammatory components. It can not only help you alleviate pain, but also recover from injuries faster.

Mindfulness

Similar to meditation, mindfulness is a way to reduce stress and focus on something other than your pain. Taking deep breaths and focusing on your breathing is one way to practice mindfulness, Dr. Smith says. Youre focusing on what youre sensing and feeling rather than focusing on your pain.

Along with these personal strategies, there are numerous interventional treatments for pain management that can bring patients relief without the need for opioids or surgery.

Among the treatments available at Argires Marotti Neurosurgical Associates of Lancaster are:

Injections

Often an option for pinched nerves and arthritis in the back or joints, injections come in two forms: an anti-inflammatory to reduce pain and inflammation or a regenerative solution, such as the patients own plasma, to help the body recover on its own. The regenerative approach wont relieve pain any faster; in fact, the opposite is true. It will aggravate pain early on, Dr. Smith says, but it will hopefully lead to a better long-term outcome.

Neuromodulation

This technique delivers an electrical current to specific parts of the body to change the perception of pain. Primarily for those who have had back surgery, neuromodulation can be effective for anyone who has any type of severe, debilitating chronic pain, Dr. Smith says.

Medial branch blockand radio-frequency ablation

Effective in treating arthritic conditions of the back and knee, these techniques destroy nerves to decrease the sensation of pain. It has better long-term relief than steroid injections, he says.

Ultimately, Dr. Smith says, the goal is to find the best individual pain management approach for a patients long-term success.

When you can change a patients pain, he says, you can really help change their lives.

Argires Marotti offers both surgical and non-surgical pain management treatments and physical therapy for relief from chronic joint, neck and back pain, including groundbreaking techniques involving spinal cord stimulation.

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Check out these 6 ways to find relief from chronic pain - LancasterOnline

ReachbacksSets: ThreeReps: 10-20

Start by getting in an all-fours position on your hands and knees. Take one of your hands and place it on your head and then start rotating your upper body in the same direction. Try to isolate your upper body and dont turn your lower body.

(This is) another great exercise to help us stretch out our backs for better shoulder turn during the golf swing, Romero says.

Reverse clamsSets: ThreeReps: 10-20

Lay on your side and have a cushion handy. Bring your legs forward and bend them at a 90-degree angle and place a cushion between your knees. Then start rotating your upper leg as far upwards as it can go while maintaining downward pressure with your knee on the cushion.

(This) will help us strengthen and stretch our tight hips for better hip turn during the golf swing, Romero says.

Standing torso rotationsSets: ThreeReps: 20

Start by setting up in a golf posture with your hands on your chest. While keeping your lower body stable, rotate your upper body as far as you can go in one direction and then repeat in the opposite direction. Try doing this exercise in front of a mirror to make sure your hips arent rotating.

(This) is going to help with the ability to move our upper and lower body separately for a better sequence during the golf swing, Romero says.

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Heres an easy golf workout routine you can execute while at home - Golf.com

NOAA is establishing a new Unmanned Systems Operations Program to support the rapidly expanding use of these systems across the agency. The new program will promote the safe, efficient and economical operation of unmanned systems (UxS) NOAA uses to collect high-quality environmental data for the agencys science, products and services.

Unmanned airborne and maritime systems are transforming how we conduct earth science at NOAA, said retired Navy Rear Adm. Timothy Gallaudet, Ph.D., deputy NOAA administrator. Our new Unmanned Systems Operations Program will help us dramatically increase the application and use of these technologies in every NOAA mission area.

UxS are sensor-equipped vehicles that operate autonomously or are remotely piloted. NOAA currently uses UxS for seafloor and habitat mapping, ocean exploration, marine mammal and fishery stock assessments, emergency response, and at-sea observations that improve forecasting of extreme events, such as harmful algal blooms and hypoxia.

While the use of UxS is not new to NOAA agency scientists have been experimenting with and using unmanned systems for decades the recent increase in the availability of highly capable UxS has brought a corresponding increase in their innovative use as a force multiplier for many NOAA programs. NOAAs use of small unmanned aircraft for science missions has increased more than tenfold since 2012.

The Unmanned Systems Operations Program is being established within NOAAs Office of Marine and Aviation Operations (OMAO), which operates, manages and maintains the agencys fleet of ships and aircraft and oversees NOAAs diving and small boat safety programs. Its services will include training, cybersecurity, acquisition and other expert support to ensure safe, cost-effective operations across the agency.

With the creation of this new program, we will be better positioned to transition these technologies into operational platforms that will gather critical environmental data every American relies upon, said Rear Adm. Michael J. Silah, director of the NOAA Commissioned Officer Corps and OMAO.

The new program will be housed at two locations. The NOAA Aircraft Operations Center in Lakeland, Florida, will continue to support the agencys unmanned aircraft activities. A new facility being built by the Mississippi State Port Authority in partnership with The University of Southern Mississippi in Gulfport, Mississippi, will support unmanned maritime systems.

NOAA received $12.7 million from Congress in Fiscal Year 2020 to improve and expand UxS operations across the agency, including the creation of the new program a key goal of NOAAs recently released Unmanned Systems Strategy. The program will also help meet the objectives of the Commercial Engagement Through Ocean Technology Act of 2018, which requires NOAA to coordinate research, assess and acquire unmanned marine systems with the U.S. Navy, other federal agencies, industry and academia.

NOAA is partnering with the Navy this year to evaluate new UxS technologies for ocean science applications through the Advanced Naval Technology Exercise (ANTX) program. Now in its fifth year, ANTX enables scientists and engineers to participate in the testing and assessment of experimental technologies that can support missions of both agencies. During the exercise, dozens of new systems are tested and demonstrated to help inform government and private sector investment decisions.

NOAA is also exploring the use of artificial intelligence in combination with UxS to collect and analyze large volumes of scientific data. NOAA recently released the NOAA Artificial Intelligence Strategy in conjunction with the Unmanned Systems Strategy.

Continued here:
New NOAA Program to Support and Expand Agency's Use of Unmanned Systems - Southern Miss Now

T-R file photoAngie Paxson, YMCA-YWCA health and wellness director, talks about the importance of staying active during the COVID-19 pandemic.

The closure of the Marshalltown YMCA-YWCA and other gyms to mitigate the spread of COVID-19 has created an extra challenge for those trying to stay active.

There are still many resources, however, to aid in exercise.Angie Paxson, YMCA-YWCA health and wellness director, has some tips on how to work out while some resources are off limits.

She said equipment is not always necessary for getting exercise.

I know that it isnt the same as going to the gym to power lift or do CrossFit. But get out in nature. Go for a walk or a hike, Paxson said. Body weight exercises are still a great option for those who do not have equipment.

For those who may not work out regularly, it is still important to stay active while stuck at home. Most people are on their feet for at least part of the day while working and being at home can limit that regular activity. Exercise can be as simple as taking a walk outside.

I encourage people to get outside. Its not only good for your body but also your spirit, Paxson said.

The Y is releasing a few workout videos to members. Members can also subscribe to Mossa Move, a workout app which is free for the first two months.

Crossfit members can use Wodify to follow home workouts.

The Y has also posted some workout videos on their Facebook page for people to follow. It can be difficult to stay motivated when exercising alone, so it is helpful to have a teacher to follow.

Paxson said it is also a good idea to create accountability by exercising with friends or family.

To stay motivated, plan to virtually work out with a friend. Hop on video chat and do the same workout, she said. Or have each of you write down five or six of your favorite exercises then take turns drawing them out of a hat while on video chat whatever you pull out do for a prescribed amount of time.

Exercise does not just keep people physically healthy but can also help with mindset. Being active releases endorphins, lifting peoples moods. Paxon said this is especially important right now.

It is vital to stay active during this time. It helps to boost your immune system and it helps tremendously with mind and spirit, she said.

There are many sources for workout videos that can be accessed online. Planet Fitness is live streaming a new video every day on its Facebook page.

These videos are all 20 minutes or less and feature Planet Fitness certified trainers along with special guests including The Biggest Loser coach and fitness trainer Erica Lugo, NASCAR driver Joey Logano and actor and director Jerry OConnell.

According to Planet Fitness CMO Jeremy Tucker, the company is offering these classes to help people during this time.

Our daily routines have changed in unexpected ways and we know that people may not be able to get to the gym, he said. Thats why were offering a free, daily virtual fitness class for everyone on Planet Fitnesss Facebook page from Monday through Friday, as we know exercise has both mental and physical health benefits.

This new program is called United We Move, and Tucker hopes it will keep people feeling well.

We are calling this movement United We Move because we know that the best way to stay healthy both physically and mentally is to stay active, he said.

Contact Anna Shearer at ashearer@timesrepublican.com

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Keeping active during isolation key to mood | News, Sports, Jobs - Marshalltown Times Republican

In early March, the Raptors retreated into mandatory self-isolation after a player on the Utah Jazz, their most recent opponent, tested positive for Covid-19. The NBA postponed the 2019-20 season, along with the Raps chances to repeat as champions. While the world is on lockdown, the players are tasked with staying in game shape, since its impossible to predict when they might be allowed back onto the hardwood. We spoke to Jon Lee, the teams strength and conditioning coach, about the at-home fitness program he designed for the athletes.

Jon: As soon as we got the news that some players had to self-isolate, we worked on getting as much exercise equipment to the players as quickly as possible. A few of us were cleared by the health department to make deliveries. We got stationary bikes, dumbbells, benches and resistance bands out to the players, all while social distancing. We just dropped everything off at the door. You never know when well start playing again. My aim is to keep the players physically and mentally fit so theyre ready to go on short notice.

I put together an ISO (isometric) challenge that uses bodyweight for resistance. It can be done in a space the size of the exercise mat. All you need are running shoes, a stopwatch and 24 minutes. To ramp up the intensity, the players can add weights, resistance bands or even household items. For a makeshift bodyweight, load up a backpack with books or cans of soup.

The routine consists of three rounds. The basic formula is a two-minute warm-up, two-minute upper body exercise, two-minute lower-body exercise, and two-minute full-body exercise, with 30 seconds of rest between moves and one minute of rest between rounds. But the timing is completely customizable to your fitness level. The two-minute intervals are designed for the Raptors, so its quite challenging. Everyday people can start with one minute of movement and 30 seconds of restor vice versa.

1. Warm-up

Run in place or do jumping jacks for two minutes. Then rest for 30 seconds.

2. Upper body

As many push-ups as you can for two minutes, rest for 30 seconds. Load up a backpack for extra resistance.

3. Lower body

As many squats as you can for two minutes, rest for 30 seconds.

4. Full body

As many burpees as you can for two minutes, rest for 30 seconds.

Straight burpees are a really challenging exercise. If you can do 100 burpees in a day, thats really good. For the average person, even 10 burpees will put them out of breath. Then you challenge yourself to do 25 at a time, then 50, then 100. Its great for tracking improvement.

1. Drop lunge

Three to four sets of 8-10 reps.

2. Band bicep curl

Step on the bands to change the resistance of the weight, so the higher you step on the band, the more resistance you have. You could step on it shoulder-width apart and do bicep curls. Thats one of my favourite exercises.

3. Band tricep curl

Curl up and down, keeping your elbows in.

Take some time to do a couple of stretches. A good way to cool down is to do childs pose, in which you bring your chest and forehead to the ground while resting on your knees. It really stretches out the lower back.

Then be sure to refuel. Nutrition is 70 percent of fitness. You cant outwork the food you put in your body. If you eat poorly, its going to slow you down. But I think if you have a proper diet, you dont need power bars or anything like that. Theyre filled with unnecessary sugars. Id rather have our players eat real food.

I also dont think people drink enough water when theyre at home. Theyre more conscious about it when theyre out and about or in the gym, but its so important to stay hydrated throughout the day. I recommend lots of fluids, mostly water.

Sometimes the players will take pictures or FaceTime me while theyre working out at home. Ill look at each players cardio load, the number of miles theyve gone on their exercise bike and how many calories theyve burned. Then Ill say, Thats not good enough, or, Thats really good. My main job is to keep them motivated. The best way to get ready for basketball is to actually play basketball, and thats something we cant do right now. But this workout is a great alternative until we can get these guys back into action.

Originally posted here:
How are the Raptors staying in shape during quarantine? We asked their trainer - Toronto Life

Wouldnt it be great to get into mid-season form faster this year, without wasting weeks or months trying to organize your game? Now you can, with Golf Digests 10-Day Tune-Up, a series of free video lessons from two of our top instructors: swing coach Travis Fulton and fitness trainer Kaitlyn Pimentel. Get an email a day for 10 days with indispensable tips on how to start your season right.

This step-by-step video curriculum works because its progressive. Think about how you would train for a marathon. You wouldnt simply run 26 miles a day or two before the race. Youd start small and increase your running over time to get your body ready. Golf is similar. Unrealistic expectations and reckless shortcuts lead to frustration and sometimes even injury.

Thats why we developed this game-prep program: to provide you with an improvement plan you can execute deliberately, safely and on your own time. Youll alternate between exercises that train your key golf muscles and swing instruction designed to boost your consistency, touch and power. Every lesson builds on the one before, but you can use them however you see fit. Want to spend a week doing just a couple exercises? Sure. Want to really nail down your chipping game? That works, too.

SIGN UP FOR 10-DAY TUNE-UP

Heres a snapshot of what youll get. On Day 1, Kaitlyns core exercise focuses on mobility and alleviating low-back pain. With a fitness email every other day, youll work up to her stability moves that help create a strong base and rotational exercises for a bigger turn. By the end of the program, youll be working on activating your lower body to put more thrust and speed into your tee shots.

On the swing-instruction days, Travis will help you build out your skills in sequential order. It all starts with the proper grip and setup fundamentals, then moves into the shortest swingschips and pitches. Piece by piece, Travis will get you swinging full and blending your club movement and body action for reliable impact every time. And no program would be complete without some power tips for driving. Travis wont disappoint.

So join us this springregistration is now open hereand jump-start your game with Golf Digests 10-Day Tune-Up. Real, professional advice at no charge and delivered to you every day.

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Get your game prepped for the season with our 10-day, at-home program - Golf Digest

Launches Active Zone Minutes, a new personalized heart rate metric that tracks your physical activity beyond steps to help you move efficiently every day and improve your overall health

Fitbit Premium delivers new programs, challenges, workouts and mindfulness tools, plus free 90-day trial, giving users support and guidance to stay healthy in any environment

Fitbit (NYSE: FIT) today announced the latest evolution of its most popular family of devices,1 Fitbit Charge 4. Featuring Fitbits most advanced combination of sensors and features, now with built-in GPS and Spotify - Connect & Control,2 Charge 4 delivers what you want most in a health and fitness tracker, paired with essential smart features and up to seven days of battery life3 in a sleek, swimproof4 design - all at an approachable price. Charge 4 includes Fitbits latest innovation, Active Zone Minutes, a new personalized standard based on your resting heart rate and age that tracks any workout that gets your heart pumping, from indoor biking to yoga, measuring the time you spend in each heart rate zone toward a weekly goal of 150 minutes.5 For more guidance and motivation in todays environment, new content has been added to Fitbit Premium, including programs, workouts from brands like barre3, Down Dog and Physique 57, mindfulness tools, challenges and more. Along with 40 new pieces of free content, Fitbit is offering a free 90-day trial for new Premium users. With the launch of new tools, software and content, being "on Fitbit" offers even greater value for users looking to manage their overall health.

This press release features multimedia. View the full release here: https://www.businesswire.com/news/home/20200331005222/en/

Fitbit Charge 4 Lineup (Photo: Business Wire)

"Our mission has always been to help people around the world get healthier. In todays extraordinary times, that mission is more important than ever, but we realize how hard it is to focus on your health and wellness. However, staying active, eating well and getting enough sleep can help reduce stress and boost immunity," said James Park, CEO and co-founder. "To help support our users, were offering a free trial of Fitbit Premium and added content so our users have the right tools at home to help them stay healthy; and, with Active Zone Minutes, we are giving users a new personalized standard for health and fitness so they can get the most out of any activity that works for them and help to keep them motivated."

Story continues

Fitbits most advanced designed tracker uplevels fitness and deepens health

Active Zone Minutes will launch first with Charge 4, with an innovative design made to optimize GPS performance plus house other advanced sensors and capabilities while maintaining a slim, lightweight tracker form at the same approachable price and battery life. Its premium, lightweight, swimproof4 design is comfortable for all-day (and night) wear, featuring an inductive button, a scratch-resistant screen and a bright, crisp touchscreen display that is easy to view in natural light.

As the first Fitbit tracker with built-in GPS, you can leave your phone at home and get optimal performance for activities like running, walking and other outdoor excursions. Now with the ability to track your pace and distance in real-time, in addition to the 20+ goal-based exercise modes, you can access seven GPS-enabled exercise modes, including a new outdoor workout mode for any outdoor activity like hiking, running or a brisk walk. After completing a GPS-enabled workout, sync your device for a GPS-powered heat map6 in the Fitbit app where you can see your workout intensity, based on your different heart rate zones along your route, to help you visualize and improve how you are performing against different terrain.

Active Zone Minutes helps you workout more efficiently and unlock better health

Because activity looks different for everyone, Fitbit developed Active Zone Minutes to help you understand how your activity contributes to your overall health, beyond the number of steps you take.7 With Fitbits PurePulse 24/7 heart rate tracking, Active Zone Minutes uses your personalized heart rate zones to track your effort for any energizing activity, whether doing a HIIT workout, power yoga or taking a vigorous walk outside. Earn credit for each minute of moderate activity in fat burn zone and double the credit for vigorous activity in cardio and peak zones Active Zone Minutes does the math for you so you can quickly understand how many you need to reach your daily and weekly goals.5 Get real-time alerts on your wrist each time you change zones so you can push harder or scale back to make your workouts more efficient. After a workout, see a detailed summary of your heart rate zones in the Fitbit app, including progress toward your goals, so you can continue challenging yourself to make every minute count.

Active Zone Minutes is based on recommendations from leading health organizations, including the World Health Organization and the American Heart Association, who recommend getting 150 minutes of moderate or 75 minutes of vigorous activity each week, which has been linked to better overall health and well-being, disease prevention, improved cognitive function, less anxiety and better sleep.5

Sleep better and achieve your goals with Charge 4

Sleep is a critical component to maintaining overall health and wellness, and boosting immunity. As such, Fitbits leading sleep features are included with Charge 4 to help you understand and improve your sleep. Previously only available on Fitbit smartwatches, smart wake (coming soon) uses machine learning to wake you at the optimal time. Sleep Score provides deeper insights into your sleep with a daily look at the quality of your sleep, now available on-wrist for Charge 4. Other sleep features on Charge 4 make it easy to improve your sleep, all from your wrist: quickly set alarms and activate Sleep Mode to maintain routines and sleep schedules.8

Charge 4 also features a relative SpO2 sensor, which powers Fitbits Estimated Oxygen Variation Graph in the Fitbit app. With the graph, see an estimate of the oxygen level variability in your bloodstream, which may indicate variations in your breathing during sleep.

In addition, Charge 4 comes standard with the health and fitness essentials you know and love from Fitbit, including SmartTrack automatic exercise tracking, Cardio Fitness Level and Score, floors climbed, Reminders to Move every hour, female health tracking, food, water and weight logging, motivation from the global social fitness network of nearly 30 million like-minded individuals around the world to help you stay connected, and free educational insights about activity and sleep in the Fitbit app to better understand how your health and wellness tie together.

Improved motivation and convenience with all the right smarts

For an even more powerful health and fitness coach, Charge 4 has added convenience and smart features to manage your day and stay connected but not distracted, right from your wrist. The first Fitbit tracker with Spotify - Connect & Control, Charge 4 helps you stay motivated with your favorite playlists and songs with easy-to-access music controls that let you choose the music output, play, shuffle and skip content, and like songs right from the wrist.2 Never miss an alert with on-screen call, text, agenda and app notifications, and keep in touch with family and friends with quick replies on Android to respond on-the-go9 or mute alerts with Do Not Disturb mode. Now standard on all Charge 4 devices, make secure payments from your wrist with Fitbit Pay with nearly 500 issuers at retailers in 44 countries and 10 transit systems worldwide, including New York MTA.10

Charge 4 is powered by up to seven days of battery life11 so you can stay motivated and connected. It provides an intuitive touchscreen experience with interactive graphics that allow for seamless navigation so you can access the most important information you need, right from your wrist.

Expanded offerings from Fitbit Premium add even more value to the Fitbit platform

For users looking to build on the device experience with extra guidance, support and motivation, which is even more critical these days, Fitbit Premium is a paid subscription service in the Fitbit app that you can access conveniently from your phone, whenever you need it and no matter where you are. Leveraging insights from 10+ years of data along with academic and medical expertise, Premium delivers customized guided programs, advanced sleep tools, personal insights, thousands of workouts, new challenges and a health report to help you move more, sleep better and eat well.

"Since launching Fitbit Premium last year, consumer retention and engagement results are improving, and were seeing positive health and wellness benefits for our users," said Jonathan Oakes, EVP of Product & Design. "For example, users who took less than 5,000 steps per day before trying Premium took 16,000 more steps per week during the first two weeks of joining12 - a testament to the power of our Premium experience in improving users health and fitness."

To support our users and help people stay active at home during todays difficult times, Fitbit is offering 40 new pieces of Premium content free in the Fitbit app. In addition, anyone new to Fitbit Premium can get a 90-day free trial of this paid subscription, which includes personalized health insights, guidance, advanced sleep tools, customized programs and 200+ workouts from brands like barre3, Daily Burn, ob fitness, Physique 57, POPSUGAR and Yoga Studio: Mind & Body. If Premium is not available in your region and you have not tried Fitbit Coach yet, we are offering a 90-day free trial so you can stream video workouts on your phone or computer. To access Premium or Coach, visit the Fitbit app.

Fitbit now has 16 programs available to Premium users. New guided programs include strength training, gym cardio and mindful eating, tailored based on your goals, fitness level, schedule and preferences. In addition to a wide range of workouts categorized by time, activity and fitness level to easily find whats right for you, Premium members have access to new mindfulness content from brands like Ten Percent Happier, in one single, convenient place. Coming soon, Fitbit will also offer workouts for both free and Premium users to help you reach your Active Zone Minutes goal.

Three customizable challenges are also available to Premium members, including Get Fit Bingo, where users can compete with family and friends on a health and fitness bingo board with different activities such as meeting your step or Active Zone Minutes goal for the day. Premium will continue to add more content to support users on their health and wellness journeys.

Pricing, availability and accessories to match your style

Pre-order for Charge 4 and Charge 4 Special Edition begins today at Fitbit.com and select retailers online such as Amazon.com, Bestbuy.com and Walmart.com; available online at all retailer sites worldwide and in stores in markets where they are still open, starting April 13, 2020. Charge 4 is available for $149.95 USD in black, rosewood and storm blue/black.13 Charge 4 Special Edition is available for $169.95 USD in an exclusive granite reflective/black woven band plus a classic black band to easily swap out for workouts or a sportier look.14 Charge 4 will also be added later this year to UnitedHealthcare Motion, a wearable device walking program available to employers. Charge 4 is also available as a fitness benefit in certain UnitedHealthcare Medicare Advantage plans across the country.

Customize Charge 4 with a variety of new accessory bands and colors including REPREVE recycled woven reflective bands in midnight and rosewood; breathable silicone sport bands in evergreen and frost white; and premium Horween hand-crafted leather in black.15 Charge 4 accessories are sold separately in store and online, and are compatible with Fitbit Charge 3 devices, starting at $29.95 USD.

Active Zone Minutes will be available first on Fitbit Charge 4, then will roll out to all Fitbit smartwatches, coming soon.

Fitbit Premium launched late last year and is available now for $9.99 USD/month or $79.99 USD/year.

Table 1: Charge 4 International Pricing

Australia (AUD)

$249.95

Canada (CAD)

$199.95

Europe (Euro)

149.95

Hong Kong (HKD)

HK$1,328

India (INR)

14,999

Japan (JPY)

21,980

New Zealand (NZD)

$269.95

Singapore (SGD)

S$248

UK (GBP)

129.99

About Fitbit, Inc. (NYSE: FIT)

Fitbit helps people lead healthier, more active lives by empowering them with data, inspiration and guidance to reach their goals. Fitbit designs products and experiences that track and provide motivation for everyday health and fitness. Fitbits diverse line of innovative and popular products include Fitbit Charge 3, Fitbit Inspire HR, Fitbit Inspire and Fitbit Ace 2 activity trackers, as well as the Fitbit Ionic and Fitbit Versa family of smartwatches, Fitbit Flyer wireless headphones, and Fitbit Aria family of smart scales. Fitbit products are carried in approximately 39,000 retail stores and in 100+ countries around the globe. Powered by one of the worlds largest databases of activity, exercise and sleep data and Fitbits leading health and fitness social network, the Fitbit platform delivers personalized experiences, insights and guidance through leading software and interactive tools, including the Fitbit and Fitbit Coach apps, and Fitbit OS for smartwatches. Fitbits paid subscription service, Fitbit Premium, uses your unique data to deliver actionable guidance and coaching in the Fitbit app to help you reach your health and fitness goals. Fitbit Health Solutions develops health and wellness solutions designed to help increase engagement, improve health outcomes, and drive a positive return for employers, health plans and health systems.

Fitbit and the Fitbit logo are trademarks or registered trademarks of Fitbit, Inc. in the U.S. and other countries. Additional Fitbit trademarks can be found http://www.fitbit.com/legal/trademark-list. Third-party trademarks are the property of their respective owners.

Connect with us on Facebook, Instagram or Twitter and share your Fitbit experience.

Forward Looking Statement

This press release contains forward-looking statements, within the meaning of the safe harbor provisions of the Private Securities Litigation Reform Act of 1995, that involve risks and uncertainties including, among other things, statements regarding the future availability of Fitbit Charge 4 and Charge 4 Special Edition, enhanced Fitbit Premium offerings, Active Zone Minutes or any other product features or services described in this release; future potential of products or services described in this release; and our ability to help users manage or improve their health and wellness. These forward-looking statements are only predictions and may differ materially from actual results due to a variety of factors, including the effects of the highly competitive market in which we operate, including competition from much larger technology companies; any inability to successfully develop and introduce new products, features, and services or enhance existing products and services; product liability issues, security breaches or other defects; the impact of the recent outbreak of the COVID-19 virus; and other factors discussed under the heading "Risk Factors" in our most recent report on Form 10-K filed with the Securities and Exchange Commission. All forward-looking statements contained herein are based on information available to us as of the date hereof and we do not assume any obligation to update these statements as a result of new information or future events.

1 The Charge franchise remains popular as the top-selling family of health and fitness trackers in the U.S. for nearly four years. Source: The NPD Group, Inc., U.S. Retail Tracking Service, Health & Fitness Trackers, based on units, Jan. 2016Sep. 2019.2 Spotify Premium subscription required, not available in all countries. Allows for music and podcast control from device.3 Battery life varies with use and other factors.4 Water resistant to 50 meters.5 Suggested daily goal for Active Zone Minutes is based on American Heart Association, U.S. Health Department and World Health Organization recommendations to get 150 minutes of moderate or 75 minutes of vigorous activity per week, which has been linked to better overall health and well-being, disease prevention and improved quality of life. American Heart Association: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults. U.S. Department of Health and Human Services: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf. World Health Organization: https://www.who.int/dietphysicalactivity/factsheet_adults/en/.6 Workout intensity map available in the Fitbit app for all activities using built-in or Connected GPS.7 You can customize your Active Zone Minutes goal in the Fitbit app. Default daily goal is 22 moderate minutes or 11 vigorous minutes per day.8 Sleep Mode is available only on Fitbit Charge 4, Fitbit Ionic and Fitbit Versa family of smartwatches.9 When phone is nearby.10 Fitbit Pay and transit availability at fitbit.com/fitbit-pay/banks.11 Battery life up to 5 hours with continuous GPS usage; battery life varies with use and other factors.12 Based on average data from Fitbit Premium users who started a free-trial or subscribed between January 1, 2020-February 27, 2020.13 Storm blue/black sold exclusively at Fitbit.com.14 Fitbit Charge 4 Special Edition comes with an additional black classic band.15 Leather accessories made of Horween leather and other leather materials. Accessories sold separately.

View source version on businesswire.com: https://www.businesswire.com/news/home/20200331005222/en/

Contacts

Fitbit, Inc.Media: Jen Ralls 415-941-0037, PR@Fitbit.com

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Disney has some fun upbeat music that can certainly keep you motivated. You can create your own Disney playlist or use ours that weve set up. Here weve matched up some suggestions of songs to fit the certain body exercises of your HIIT program.

What is HIIT? It stands for high intensity interval training. Its typical to have two to three rounds of a set of exercises for that you are on for a certain period of time and resting for a certain period. It helps to have a Tabata timer that beeps so its easier to keep track. (Apps can be found on your phone.) You can consciously focus on the right form for your exercises rather that the time itself.

For the program below youll start with a 10 minute warm up before going into three sets of five exercises for 45 seconds on and 15 seconds off which will take 15 minutes to complete. Mix and match abs and back with either the upper body or lower body. Abs and back can be done everyday but you should switch up upper and lower body to every other day. All in all with a 5 minutes warm up, 15 minutes abs and back, 15 minutes upper or lower body, and 10 minute cool down, should give you a nice 45 minutes workout.

If you dont want to get injured during your workout, you need to make sure you dont jump straight in! Slowly build up into your this next part of your routine. If this is not the warm up you would like, there are other options like cardio and Zumba. Because of the short 5 minutes, youll go straight through without a break.

Dont forget to stretch. Its so important for your recovery and health to have a proper cool down. It helps your muscles not cramp up after working out. Youll get less of a lactic acid build up which is what causes the muscle soreness.

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Try This At-Home Disney HIIT Workout Complete with a Magical Playlist - Inside the Magic

This full body stretching session can help relax muscles, relieve stress or tension, and keep your body limber.

Consult a physician before beginning any exercise program and always listen to your body, moving at your own pace. It is important to note that stretching should be gentle and comfortable, never painful! Ease into each motion until you feel a mild stretch, then hold for approximately 20-30 seconds and breathe. Use this workout to relax muscles, relieve stress or tension, and keep your body limber.

Shoulder Rolls- Gently roll shoulders back and down a few times.

Neck Stretches - Slowly lower ear toward the shoulder while keeping shoulders relaxed down. Repeat on other side.

Upper Back Stretches - Keeping chin parallel to floor, turn head off to one side, then gently lower chin toward armpit. Repeat on other side. Clasp hands in front of chest, keeping shoulders relaxed down and gently stretch forward.

Chest Stretch - Reach arms out to sides and stretch through the hands or gently reach back and clasp the seat or back of a chair if sitting. Or, if a doorway or wall is available, place forearm against it with arm at a 90 degree angle and elbow approximately at shoulder height and then repeat on other arm.

Arm Stretch 1 - Bring straight arm across the chest and gently hug it in with the other arm. Look away from your hand for more of a stretch and feel free to add in some wrist circles with the straight arm. Repeat on other arm.

Arm Stretch 2 - Reach straight arm overhead as far as comfortable, then rotate the palm to face behind you and bend the elbow, letting fingertips fall near the back of shoulder. Hold here with a relaxed neck or gently guide elbow back with other hand. Repeat on other arm.

Torso Stretch - From a chair, sit tall and walk hands as far to side of the leg, hip or the seat of the chair as possible. Keep posture tall and dont let torso or shoulders round forward. Repeat on other side. From the floor, kneel on all fours and let hips sink back toward heels as far as comfortable. With chest relaxed toward floor and head relaxed between the arms, walk hands to the right and hold. Repeat to the left. (This variation can be done with a step or stability ball.)

Low Back Stretch - Place hands on the back of a chair, and lightly press down (or you can hold onto a sturdy, non-slippery surface like the edge of a counter). Walk feet back as you fold from hips, pressing them behind you, and lower chest towards floor. Arms should be outstretched and you should feel a gentle lengthening through the spine.Or, lie on the floor with head resting back, knees bent, and feet flat on the floor. Draw the bellybutton in as you flatten the lower spine against the floor and breathe steady.

Quad Stretch- Gently bend knee and allow it to relax toward the floor. Standing you can hold onto foot or set it on a step. Seated you can let your thigh hang over the edge of your seat.

Hamstring Stretch- Straighten one leg gently and fold from the hips until a slight stretch in back of leg.

Calf Stretch - Sit, extend one leg, draw toes toward head. Or, place ball of foot against wall and lean in.

Figure 4 Stretch - In seated or lying down position, extend one leg and cross the other ankle over it (below or above, but not on, knee). Relax the top knee out to the side. Adjust bottom leg for comfort.

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