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April 7, 2017 Bruce Hale, professor of kinesiology at Penn State Berks, left, conducts research on exercise dependence. Credit: Penn State

Is it possible for people to become addicted to exercise? In a culture where 70 percent of the population is overweight or obese, and yet only 15 percent exercise regularly enough to gain health benefits, why should anyone bother to study people who may exercise too much and produce detrimental consequences? These are the questions that Bruce Hale, professor of kinesiology at Penn State Berks, ponders in his research on exercise dependence.

Hale states that perhaps by studying these individuals, researchers can begin to find more effective ways of using specific personal characteristics and situational influences to motivate people to stay more active.

"Evidence suggests that up to 3 to 4 percent of the population may suffer from exercise dependence, a condition where individuals feel compelled to exercise even when excessive exercise leads to medically, vocationally and socially adverse consequences and withdrawal symptoms when they are forced to stop," Hale explains.

"In our specific line of research, we have sought to understand why people continue to over-exercise in some weight lifting activities even though they are jeopardizing their health, reducing their career possibilities, and disrupting relationships with families and partners."

This line of research evolved from an undergraduate thesis of one of Hale's ex-bodybuilding students while he was teaching in the United Kingdom. This former bodybuilder was concerned and unable to understand why many of his old friends were spending all of their days in the gym to the detriment of career achievements and social relationships. Together, they devised and validated a new measurement inventory, the Bodybuilding Dependence Scale, over the next four years in a series of published studies to try to understand the psychological and social antecedents of exercise dependence in weight lifters.

They found that bodybuilders ranked significantly higher in exercise dependence and weight lifting identity, but lower in physical self-esteem than power lifters and fitness lifters. In addition, they showed that experienced bodybuilders also ranked higher in social support from other lifters, but lower in social physique anxiety than inexperienced bodybuilders. These initial results did not seem to differ for males or the few female bodybuilders they were able to measure.

When Hale joined the faculty of Penn State Berks in 2003, he was interested in resurrecting this line of research. He and an undergraduate student undertook another study to further validate a number of exercise-dependence questionnaires commonly used in the literature. In 2008, they reported that several of the better-validated inventories showed possible gender biases in various subscales that make up the exercise dependence construct, a potentially serious problem for researchers in the field. Next Hale found numerous male power-lifting and bodybuilding kinesiology majors at the collegeincluding Michael Briggs, who is now an Instructor in kinesiology at Penn State Berkswho wanted to collect more data for their theses on these cohorts.

Their 2010 published data showed that in this sample, both bodybuilders and power lifters were higher in exercise dependence than fitness lifters, but fitness lifters seemed to have a higher drive for muscularity, a finding they still cannot explain.

Finally in 2013, they returned to the question of whether exercise dependence was as prevalent in female bodybuilders as it has been in males. With the help of one female kinesiology major who participated in the "Arnold Bodybuilding Competition" in Ohio while collecting data, and another student who collected data from local female lifters for her thesis, they were able to gather enough information from female bodybuilders and fitness lifters to perform statistical analyses. The results showed that female bodybuilders were no different than their male counterparts: They too were much higher in multiple measures of exercise dependence than female fitness lifters.

Eighteen years of undergraduate research has resulted in eight published articles and six invited chapters, and Hale can say with some certainty that for a very small percentage of the exercising population (especially male and female bodybuilders and some weight lifters), exercise can become addictive.

But what can researchers learn from these individuals that might help to motivate others to undertake a regular healthy exercise regimen?

"First we know that people will start a program if their physical self-esteem and body image are low. Perhaps we can show these individuals that regular exercise, including weight lifting, can improve their fitness and make them feel better about the way they look. This initial motivator might keep people adhering to exercise programs," states Hale.

"Next, we have learned that committed exercisers usually set exercise goals. In order to avoid becoming addicted to only 'appearance goals' (muscle size, weight, etc.), it may be necessary to set 'fitness goals' (increased workout times, endurance goals, health-related cardiac goals) that benefit health and wellness in the long run and don't risk addiction to appearance goals.

"Finally, when we look at dependent weight lifters, we can see that a strong social support network of workout partners may be necessary for regular adherence to exercise. Most of us could benefit from recruiting others to regularly work out with us to help us maintain a healthy habit."

He summarizes by saying, "It is clear from these studies that undergraduate kinesiology research interests can produce some highly significant findings and useful practical applications for improving our health."

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Researcher studies exercise dependence in weightlifters - Medical Xpress

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Researchers keep moving the goal posts on exercise. For a while, the trend was to show benefits of minimal exercise, perhaps as an olive branch to people too busy for a full workout. Lately, the trend is essentially to say effort matters; more exercise means better health. So which is right? Both are. But one overrides standard health guidelines.

Health institutions say people need about 150 minutes of moderate or 75 minutes of intense aerobic exercise each week. Moderate exercise might be brisk walking or active gardening, while intense exercise would include uphill cycling, sprints, tennis or squash.

In 2013, the peer-reviewed science journal PLOS ONE published a paper on a high-intensity workout that lasts four minutes. Twenty-six inactive, overweight, but otherwise healthy, middle-aged men were placed in two exercise programs. For 10 weeks three times a week, one group did four four-minute intense sessions (running on a treadmill as fast as they can) with rest intervals, while the other group did one four-minute intense session.

The four-minute men had increased their endurance and showed other positive health results on par with the men doing four sessions per workout.

The researchers qualified the study by saying that the program should be viewed as a kick-start to more exercise, though that part got lost in much of the media coverage. The take-away in some cases was: We dont need a lot of exercise to be healthy.

Minutes-long workouts offer health improvements for otherwise inactive people. But things get flabby when the fruit of short workouts is compared to that of workouts adding up to 150 minutes or more a week. Nuria Rosique Esteban, a health researcher at the Human Nutrition Unit at the Pere Virgili Institute in Reus, Spain, points out that there are no peer-reviewed studies showing that minutes-long workouts offer the same health benefits as workouts in line with standard guidelines.

This year, several studies suggest we need more exercise than the standard guidelines recommend.

For Fitbit walkers, 10,000 steps a day, or 5 miles, is a typical goal (though not a guideline standard). But a study in last months The International Journal of Obesity suggested that 15,000 steps are better. The paper compared the health of 56 mail carriers in Glasgow, Scotland, who walk much of the day making deliveries, with the citys 55 postal office workers, who sit most of the day. The study, conducted by researchers at the University of Warwick in England, found that many carriers were averaging 15,000 steps a day (most people walk 5,000 steps). The mail carriers all showed low risk of cardiovascular maladies.

Compared to the mail carriers, the office workers had fatter waistlines, higher BMIs and other metabolic risk factors for heart disease. Between home and work, many office workers sat for 15 hours a day, the researchers found. Assuming they had eight hours of sleep, these workers were on their feet for only one hour each day.

The study indicates that 15,000 steps per day, or 7 miles of walking, is the level of activity we need to be healthy, says William Tigbe, a lecturer at the University of Warwicks medical school and lead author of the study. This can be done in two hours, spread throughout the day while at work and at home.

Or should we walk even farther? The Tsimane people of Bolivia walk 17,000 steps a day, and partly due to their healthful natural diet, they have an extremely low risk for heart disease, according to a study published in the British medical journal The Lancent in March. In fact, these Amazon people have the lowest reported levels of coronary artery disease of any population recorded to date, the paper says.

In a study recently published in JAMA Oncology, 384 older women were divided into two exercise programs: one was 150 minutes and the other 300 minutes of moderate/intense aerobic exercise each week. The latter group lost significantly more body fat over the 12-month study period, decreasing their risk of heart disease and cancer.

In other words, 300 minutes, or one hour of exercise five times a week, was better than 150 minutes.

The Centers for Disease Control and Prevention (CDC) suggests 300 minutes for people age 55 and older or other people who want additional health benefits.

But it doesnt stop there. The CDC and other health agencies also suggest strengthening exercises twice a week of all major muscle groups. If 60 minutes is allocated to strengthening, we are now at 360 minutes, or six hours, of weekly exercise.

Even with 360 minutes, fitness might be elusive. Studies show that chunks of inactivity negate workout benefits. And, no, making dinner and grocery shopping dont count as being active. You need to do tasks that raise your heartbeat.

In a study published this year in PLOS ONE, researchers tracked the physical habits of more than 5,500 overweight people between ages 55 and 75. The most fit were those who exercised the recommended amount but also were active throughout the day, as opposed to people who exercised but who otherwise were couch potatoes and desk sitters. Increased time spent in moderate-vigorous physical activity, but not in light physical activity, was associated with better cardiometabolic health, says Esteban, who was lead author of the paper. People need to exercise more while reducing sedentary time, she says.

Tigbe says prolonged sitting wipes out exercise benefits. In the postal worker study, researchers found an association between workers who sat the longest each day and an increase in metabolic risk factors.

The key is to keep moving at work and at home. Take a walk at lunchtime. Take the stairs rather than the elevator. Get up from your desk or couch to walk and stretch.

Or simply stand up. Standing burns 40 percent more calories than sitting, Tigbe says.

And finally, watch how much you eat. A person weighing 155 pounds burns 300 calories by walking one hour. Thats less than the calories in a McDonalds cheeseburger. Its easier to cut down on energy intake than to increase energy expenditure, Tigbe says.

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How Much Exercise Does a Body Need? - Discover Magazine (blog)

BALTIMORE

Teaching is a stressful profession. A 2014 survey found that nearly half of U.S. teachers say they experience a lot of daily stress. That affects their health, well-being, and job satisfaction.

Jayne Donohoe is out to change that, with exercise. The physical education teacher at Gunpowder Elementary School in Baltimore, Maryland, notes that physical activity produces endorphins chemicals in the brain that act as natural painkillers and also improves the ability to sleep, which in turn reduces stress.

She organized a Teachers Fitness group at her school, which meets after the days classes and offers a variety of exercise classes.

Today were doing Bodyflow which is like a yoga-Pilates-type class. Before that we had a step aerobics class, or we had a Bootcamp, she said. We all come from a variety of shapes and sizes and fitness levels. If I can get them to show up, I can usually keep them in here. Thats probably the hardest part because they are tired. I tell them Youre tired. Once you come here and exercise, its going to give you energy. I started my workday at 7 a.m., so its a long day for me, but I know its important. So Im here.

Watch: Teaching Teachers a Healthier Lifestyle

Keep Teachers Healthy

Many workplaces in the area offer similar programs. But Jenny Ward, spokeswoman for Baltimore County Public schools Employee Wellness, says they are especially important for teachers.

They do have a very specific job during the day and theyre really tied to their classrooms with their students. They dont have as much free time or flexibility in their day, she said. So its more difficult for them to schedule physical activity in their day, which is why we offer classes after work. So, as soon as the students left, they can change to their fitness attire and go to the gym with all of their coworkers who participate.

The program is a big hit. It draws teachers from nearby schools, and theyre not all women.

We have three men teachers, Donohoe said. One was staying today, but when the class got changed to Bodyflow instead of Bootcamp, he decided to go to his gym. The two other teachers are not interested yet. But Ill get them, dont you worry!

Exercise and be happy

Gunpowder Principal Wendy Cunningham has watched attendance rise since Donohoe started the program a year and half ago.

The teachers are excited to be together, to exercise, to support one another, to be healthy and maintain healthy habits, she said. Learning about how to manage stress has been extremely important. That is helping them to be more productive, be more positive in the classroom and have a lot more patience with all students every day, Cunningham added.

Its very important for stress reduction, for just making you feel better about yourself, Donohoe said.

Participating teachers agree. Third-grade teacher Ashley Schuchardt says being part of this group makes exercising more fun.

Really, its the people, she said. They are a great support team. They really help you after a really long day. They help you keep going. Im not a person who loves exercise, but they really make it fun. So I keep coming back week after week.

Eating right

Exercise is only one component of Donohoes Wellness program. Good nutrition is another.

We have a weight loss healthy teachers program that I also organize, she said. We meet once a week. I bring in guest speakers on motivation and nutrition. Weve been doing that since last year. Weve lost over 300 pounds (136 kg), 18 of us, and you feel better and healthier, and youre drinking more water and youre eating better.

Employee Wellness spokeswoman Jenny Ward is excited about the prospects for the program.

Were happy to say we have more teachers and staff participating than we have before, she said. But its still not high enough. We still have quite a few more staff that we try to get involved in healthy eating, healthy activity, stress management, and all components of wellness.

Ward hopes to see every school offering on-site fitness classes at the end of the workday in Baltimore and beyond.

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Maryland Teachers Learn to Fight Stress With a Healthier Lifestyle - Voice of America

At 7 a.m. each weekday, a group of Del Ray seniors meet at Starbucks to embark on a brisk, 45-minute walk. The women return to their starting point for coffee and conversation. Their goal is to stay active and socially engaged

Even those of us whove never exercised and arent necessarily fit enjoy our walks, said Joyce Herrington, one of the group members. Its mostly social and we enjoy it. The fact that were getting some exercise is a bonus.

The most important thing is to find an exercise or activity that you enjoy. If you enjoy what you are doing, you will be more likely to continue. Susan P Thompson, Ph.D., Northern Virginia Community College.

Learn more about Go4Life at go4life.nia.nih.gov.

Late last month, representatives from Go4Life, a program created by the National Institute on Aging (NIA), held a pilot workshop in Potomac, Md., that was designed to test methods for motivating older adults to increase their physical activity. Workshop participants were from Potomac Community Village, one of several Go4Life partner organizations of seniors who are helping to design strategies to engage seniors in exercise programs.

Sheila Moldover, Potomac Community Village Communications Chair believes that local seniors can benefit from Go4Life.

We're going to include some easy and simple flexibility, balance and strength exercises at each of our Potomac Community Village meetings, and distribute Go4Life materials to our members, including to those who are already exercising, she said. We want to encourage everyone to pay attention to their balance, flexibility and strength as well as to endurance. We see that as enabling us to age in place, to thrive in place, and be healthy and active.

Go4Life, an exercise and physical activity campaign from the National Institute on Aging (NIA) at the National Institutes of Health (NIH), is designed to help those who are over 50 incorporate exercise and physical activity into their daily lives.

We want people to know that its never too late to start an exercise program, and we focus on four types of exercise: strength, endurance balance and flexibility, said Stephanie Dailey of the Go4Life program at the NIA. Its important that theyre doing all four components. Older adults can gain a lot from exercising. In fact, people have a lot more to lose by not exercising than by starting exercising.

WHEN BEGINNING an exercise program, Dailey recommends guidelines established by the Centers for Disease Control and Prevention.

About 150 minutes per week of moderate activity is recommended for adults, she said. If you are going to start a fitness program, see your doctor first.

For older adults exercise is important for maintaining function, physical strength and fitness, managing and preventing diseases, improving your mood and giving you more energy.

In spite of a popular misconception, older adults can gain strength and improve their muscles with these exercises, says personal trainer Christian Elliot, CEO, Founder TRUE Health and Wholeness in Arlington, Va. "I work with people who are in their 60s, 70s, 80s and 90s and Ive never met a person who couldnt improve their fitness, he said. "Were not going to stop aging, but you can certainly slow it."

Elliot recalls a client who was in her late 50s who didn't have a history of physical fitness, but wanted to get in shape. "She has hit some of the most phenomenal milestones, like being able to hold a 12-minute plank, do 50 push-ups and five push-ups on one arm, he said.

FOR THOSE WHO are new to fitness, there is good news. Theres a lot of evidence that middle age is a great time to get fit, said Julie Ries, Ph.D, professor of physical therapy at Marymount University. You want to be active and healthy in your middle age so that will keep dementia at bay in your old age. Exercise is not only for your physical health, but also your cognitive health.

A well-rounded exercise program should include exercises that focus on aerobic exercise, flexibility, muscular strength and muscular endurance, and balance, says Susan P Thompson, Ph.D., assistant dean, Health Physical Education at Northern Virginia Community College.

Cardiovascular exercises should be done most days of the week for a minimum of 20-30 minutes, she said. Walking, swimming, cycling, dancing, hiking and any activity that uses your large muscles in a continuous movement will increase your heart rate and improve circulation.

Stretching and moving your joints through their range of motion will keep the joints lubricated and less stiff. Stretching will also help decrease pain and stiffness in the back, neck, hip and feet, said Thompson. For the sportsman it will increase your power and ability to improve your follow through motion. For the hiker, it will let you lift your arms and legs higher. You can stretch daily. Yoga and dance are activities which focus on stretching.

Improved muscular strength and endurance will allow you to do everyday tasks with less energy with less chance of injury, advises Thompson. Leg strength will enable you to walk faster, get up and down from chairs with more ease, she said. For resistance, [you can use] hand weights, resistance bands, weight machines, water walking and exercise or your own body weight. Resistance training should be done two-to-three times a week working the major muscles. Pilates and other floor work focus on the core muscles.

Balance training is important to prevent falls, one of the leading causes of disability in the senior population. Although muscular strength, muscular endurance, flexibility and cardiovascular exercises contribute to better balance, specific balance training is focused on body awareness, controlling your center of gravity, being able to navigate your environment and react quickly, said Thompson. The most important thing is to find an exercise or activity that you enjoy. If you enjoy what you are doing, you will be more likely to continue.

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Fit for the Golden Years - Virginia Connection Newspapers

LEXINGTON, Ky. (April 3, 2017) - For many parents, it's understandably difficult to find time to exercise. This can be especially true for parents with young children, all of whom have behavior problems from time to time. At the beginning or end of a long day, exercising often feels like the last thing we want to do. But, as parents, taking care of ourselves is necessary in order to have the energy, health, and disposition to be the best parents we can be. When we don't feel good, parenting is harder.

We are beginning to learn more about the relationship between physical activity and parenting outcomes. Research shows that parents with depression and/or poor physical health have a harder time practicing effective parenting strategies. Exercise, meanwhile, can have positive effects on both psychological and physical health. It's correlated with increased happiness, better moods, improved cognitive performance, and, of course, physical fitness. We know from extensive research that exercise can ease symptoms of depression and anxiety. It releases "feel good" hormones and increases body temperature, which can help calm us. Staying physically active can also help us maintain enough energy to keep up with our kids (especially those little ones!) and live long lives so that we're there for our children as they grow up. While it might be difficult to find ways to add physical activity to your life, there are significant potential benefits to your own wellbeing, your parenting, and your relationship with your children.

You don't have to get a gym membership or go to spin classes to get moving. One strategy to add more physical activity to your life is to do fun, active things as a family. Instead of watching a movie, you could play pretend and "chase" each other around your house. You can go on a walk together, explore a new park (but don't sit on the bench while the kids play), take the stairs and count them together, or park as far away from the store and note all the colors of cars as you walk to the door. You could learn to jump rope, pogo stickor hula hoop together.

There are also many online, at-home exercise programs that are designed specifically for parents and playfully incorporate children into the exercising. A quick Google search will lead you to a variety of options, including free and low-cost video programs.

If you have low energy and/or are not enjoying time with your child, it is important to speak to your health care provider.

At the University of Kentucky, we are currently conducting a research study to learn more about the relationship between physical activity and parenting, and we're looking for parents to participate. If you are the parent of a 3-5 year old child, sometimes struggle with your childs behavior, and do not exercise regularly, you may be eligible for this study. To learn more about this opportunity, visit UKClinicalResearch.com, or call Meagan Pilar at 859-257-8911.

Christina Studts, PhD, is an assistant professor in the Department of Health, Behavior and Society in the UK College of Public Health.

Read more here:
Exercising and Self-Care Important for Parents - UKNow (press release)

Word that 200 seniors from Whitehall were going to the Lehigh Valley Active Life Center on Elm Street in Allentown every year struck Whitehall Township Commissioner Jeffrey Dutt as a clear sign of demand.

Dutt, who was elected in November 2015, began his political campaign on the prospects of providing a community center for everyone in Whitehall. But a place where senior citizens could exercise, play games, take classes and make friends seemed to be a more pressing need.

"Just about every person I talked to that was 60 or older said we need more senior activities in Whitehall," Dutt said. "Years ago, there was a very active senior club in the township. We want to rekindle that."

After about two years of work, Whitehall's active life center will hold its grand opening from 9 a.m. to noon Tuesday. The center is located at the West Catasauqua Community Center, 2301 Pine St., which is township-owned and did not require any renovations, Dutt said.

Programs will include fitness classes, bingo, card club, dance lessons, art classes and history programs. Though classes aren't slated to start until May 3, sign-ups can begin Tuesday.

Hours at the Whitehall facility will run from 9 a.m. to 2 p.m. Tuesdays through Friday, with hot lunches served each day.

Dutt said there's hope that demand for the center will eventually outgrow its current location and allow for expansion.

The center will be operated by administrators from the Lehigh Valley Active Life Center at 1633 Elm St., which is partially sponsored by the Lehigh County Office of Aging and Adult Services.

Diane Nolan, director of development and programming at Lehigh Valley Active Life, said the facility has always hosted a number of Whitehall residents.

Nolan said the offerings of a senior-centric community center provide big gains in quality-of- life improvement for residents.

"Especially after retirement, when our worlds shrink a little bit, this can make a difference," Nolan said. "It's important to socialize with our peers. Research shows that's beneficial."

Whitehall Mayor Ed Hozza Jr. praised the volunteer efforts that went into transforming the idea of a senior center into a reality. The shortage of a haven for the township's senior citizens was a reoccurring issue, he said.

"As mayor, I have seen and spoken with many of our seniors who experience daily loneliness and lack of interaction," Hozza said. "This center will provide for them a space, activities, food and fellowship that will improve their well-being and quality of life."

Tuesday's grand opening will include giveaways and free food from Red Lobster, Carmel Kitchen and Wine Bar, Panera and Chik-fil-a, among others, as well as appearances by county, state and local officials, according to Jessica O'Donnell, senior vice president of central affiliated chambers with the Greater Lehigh Valley Chamber of Commerce.

swojcik@mcall.com

Twitter @Sarah_M_Wojcik

610-778-2283

WHAT: Grand opening of the Whitehall Township Active Senior Center

WHEN: 9 a.m. to 12 p.m. Tuesday, April 4

WHERE: West Catasauqua Community Center, 2301 Pine St., Whitehall

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New Whitehall senior center to offer exercise classes, card games and camaraderie - Allentown Morning Call

Dr. Cheryl Decker doesnt like the term palliative care.

Our aim here is to be very supportive of patients to survive and thrive. Palliative care is comfort care, but most people associate the term with end of life. It doesnt mean end of life, Decker explained.

So immediately upon taking up her role at Mission Hope Cancer Center eight months ago, she changed her official title to Medical Director, Mission Hope Cancer Center Survivorship and Support Care Program.

The goal: to send a much more accurate, positive message to patients, and thereby encourage them to take advantage of all the programs offered by the Central Coasts only full-service, one-stop cancer care center.

In her role, Decker strives to maintain the best possible quality of life in patients living with cancer by offering individualized consultation. She coordinates cancer surveillance and cancer prevention plans for each patient, and works to keep Mission Hope patients from emergency department visits and unnecessary hospitalizations.

We have a mission and overall desire to treat the whole patient, meaning not just their cancer, but the stresses that surround whatever their illness is. With cancer, there are a lot of things that patients have to deal with: anxiety about what treatment will be like; if its completed, when or if they will be coming back. You live with that every day. Some patients dont cope well with that. Some become depressed. Theres a whole spectrum of emotional distress, Decker said.

Patients' needs, like their cancers, are entirely individual. Some are able to treat with surgery; some with chemotherapy; some with radiation; some with an entire gamut of treatment options.

Theres a hundred different things they have to worry about. There are issues during, and even long after, treatments they deal with to recover their sense of well being and their energy levels, Decker said.

Her primary role is to work with those patients to help them turn the page and thrive.

Bringing all the doctors and services under one roof at Mission Hope has been a big step in that direction.

We can pool together resources. Im part of that whole support system for all of our patients, Decker said.

Services free to cancer patients include massages, acupuncture, exercise classes, a dedicated exercise physiologist, tai chi, yoga, origami, meditation and journaling. There are guest speakers and support groups covering everything from daily living to coping with challenges and sexual intimacy.

Where else do you find people who will talk to you about these kinds of things, Decker asked.

Dealing with overwhelming challenges when living with cancer, pain and other physical and emotional symptoms all affect quality of life, she said, and stress can have a big impact on patients and their loved ones.

We know people who are more optimistic and have better, less-stressful approaches to life, are happier, do better. We know that. Those studies are clear. So if we can help patients get to a better place, that helps, Decker said.

Programs range from genetic screening to an online wellness program and more.

Cancer is really changing, and thats exciting. We have doubled the survival rates for cancer in the last five years. Thats remarkable. In some cancers, we have close to a 100 percent cure rate. Breast cancer has a 90 percent cure rate. That was not thought of in the past. Were in this exponential curve up in how cancer care is going, Decker said.

She credits the cure rates to improved cares, variety of therapies and optimism.

We have whole new classes of drugs or therapies that didnt exist at all when I was in medical school 25 years ago. All we had before was chemotherapy. Now we have immunotherapy and targeted drug therapies that are just amazing and have given people longer lives. In some cases, they cure, and in others they give them years instead of months to live, Decker said.

Her programs also stress cancer prevention.

There are some tangible things you can do with your diet, exercise, wellness programs. Our online program allows patients to self-direct a wellness plan that is personalized to them to empower them to do things that have been shown to reduce the risk for getting cancer, Decker said.

Patient advocates provide support groups not only for patients, but for care givers as well as children of cancer patients.

Im here for people who have had cancer at any point in their lives. If its been five years, and, hey, youre not doing well, not thriving, not turning the page in your life and moving on, come see me. If there are symptoms that are holding them back and theyre not able perform the primary functions of life, Im a resource, Decker said.

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Day of Hope: Survivorship program helps turn the page - Lompoc Record

Lexington Herald Leader

Exercise can help you practice effective parenting Lexington Herald Leader There are also many online, at-home exercise programs that are designed specifically for parents and that playfully incorporate children into the exercising. A Google search will lead you to a variety of options, including free and low-cost video programs.

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Exercise can help you practice effective parenting - Lexington Herald Leader

Over the last several years, exercise has emerged as a new kind of medicine one proven to boost moods, protect brain cells, shrink fat, and help us age more slowly . Now science is suggesting it may even offer a unique advantage to certain breast cancer survivors. This weekend, at the American Association for Cancer Research annual meeting, Christina M. Dieli-Conwright, an assistant professor of research in biokinesiology at the University of Southern California, presented new evidence that shows that regular exercise can promote anti-inflammatory effects in the fatty tissue of breast cancer survivors, potentially decreasing their chances of recurrence.

The obesity-cancer connection was first explored on a large scale in a 2003 epidemiological study from the American Cancer Society, which found that those who are obese have a much higher risk of dying from their cancer than those who are of a healthy weight. There are certain types of cancer that have a stronger relationship with obesity and mortality, and one of them is breast cancer, says Dieli-Conwright, whose research focuses primarily on womens cancers, in her role as a researcher at the USC Norris Comprehensive Cancer Center. There are more than 2.5 million breast cancer survivors in the U.S. about 64 percent of them are overweight, according to one study. The risk of death from breast cancer in obese women is 33 percent greater than in women of average weight, Dieli-Conwright notes.

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Recently, a significant amount of attention [has been paid] to the field of obesity and cancer, says Dieli-Conwright, with esteemed medical journals like Clinical Oncology , dedicating special issues to the topic, and the emergence of new NIH [National Institutes of Health] programs that solicit for funding to promote this area in particular, she adds.

Which brings us back to Dieli-Conwrights study. To grasp the findings, you need to know a few key facts about fat. For starters, fat tissue, especially when in excess, churns out a variety of inflammatory chemicals, like hormones and cytokines, which essentially relegate the obese person to a chronic state of low-grade inflammation. And according to Conwrights study abstract, this relentless inflammation is a central mechanism by which obesity stimulates cancer progression. Among the inflammatory substances secreted by fat are immune cells that accumulate during obesity and develop into macrophages.

As it pertains to cancer and obesity, there are certain types of macrophages in fat cells that are bad [called M1s], and certain kinds that are good [M2s], says Dieli-Conwright. With our small pilot study, we wanted to show for the first time that exercise can target and improve the macrophage content in obese breast cancer survivors.

The 20 subjects were divided into an exercise group and a control group. The former participated in 16 weeks of supervised physical activity, while the latter simply maintained their normal level of exertion. The exercise program is very much in line with Surgeon General recommendations, says Dieli-Conwright. Its essentially the minimum we all need to be doing. It involved aerobic training, three times a week, at a moderate to vigorous intensity meaning subjects worked hard enough that they couldnt carry on a conversation while walking the treadmill or riding the bike and two days a week of resistance exercises, four upper-body and four lower-body, performed in a circuit fashion.

Fat biopsies taken from subjects following the 16-week program and compared to baseline revealed an 18 percent reduction in bad pro-inflammatory M1 macrophages, and a 13 percent jump in good anti-inflammatory M2s. Researchers also saw a significant drop in pro-inflammatory cytokines. Our results showed, at the tissue level, that exercise produces anti-inflammatory effects in the body, says Dieli-Conwright.

Her next study, which is still pending NIH funding (fingers crossed!), will aim to directly link this now-proven exercise-induced slash in inflammation to a lesser risk of breast cancer recurrence. Dieli-Conwrights ultimate goal, she explains, is to follow a large group of breast cancer survivors for a long period of time to see if the improvements in their fat tissue actually translate to better odds of staying cancer-free in the future.

We know thats a lot to take in so heres the bottom line according to Dieli-Conwright: "Inflammation in the fat may contribute to tumor growth and progression," she says. "By reducing inflammation through exercise, we may be able to decrease the risk of breast cancer mortality in obese women. Although larger studies are needed to confirm a direct link between exercise-induced reductions in inflammation and a decreased risk of cancer recurrence and mortality, our study certainly makes a strong case for looking at this link."

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Read more here:
Can Exercise Help Cut the Rate of Breast Cancer Recurrence? A New Study Shows it Might - Allure Magazine

Two local nonprofits have joined forces to meet one huge unmet need in our community.

The National Movement Alliance teamed up with the YMCA of Coastal Georgia at Habersham Street to create a new program called Move On! Music. Rhythm. Movement. The program is designed to help people with movement disorders or disabilities have a variety of exercise choices. NMA and YMCA launched Move On! in early February as a pilot and plan to begin the full program at the beginning of April.

NMA executive director Sarah Bernzott says Move On! at the YMCA is modeled after the current Get Excited and Move program that takes place at the Anderson/Cohen weightlifting center.

About a year ago, I went to Michael Cohen at Anderson/Cohen weightlifting and I asked him to design a program for people with Parkinsons and other movement disorders, Bernzott says. And he built an exercise program for me that is absolutely phenomenal.

Expanding the options

Bernzott is also a leader for the Parkinsons support group here in Savannah and has experienced firsthand the issues with finding an exercise program that isnt physical therapy.

The focus of Move On! is overall wellness and getting everyone moving. When you go to the doctor, the first thing the doctor will tell you is you need to exercise but your choices are limited.

The program at Anderson/Cohen has just exploded. Its gone from 23 to 250 people. And we started looking at things we can do to expand that program so that we are meeting everyones needs. Because not everyone wants to go to a gym and exercise.

Bernzott says there is a movement program for Parkinsons Disease called Dance for PD, so she thought about bringing a version of that program to Savannah. She met with Dede Roberts, resource director of Healthy Living at YMCA on Habersham Street, and the pair decided to create a program designed for anyone with movement disorders.

Roberts says they approached yoga instructors Pat Alley and Elizabeth Newkirk, who have danced on and off Broadway and have been yoga instructors in the Savannah area for many years, to create a program. Roberts says both instructors are dancers. Alley has completed her PD training and Newkirk brings 500 hours in yoga training, as well.

Bernzott says the instructors have training so they can modify their classes for the disorders they are working with to provide a rigorous workout to everyone participating.

So, for example, if I cant get out of my wheelchair and I need to move in my wheelchair, then they will modify what they are doing for that, she says. If Im in a walker and I can lift one hand at a time, then they modify for that. If Im completely ambulatory, then I can do other things.

Movement through music

What we are doing differently than what they are doing at Michael Cohens gym where they are in an exercise program doing boxing and lifting weights is that our program is movement through music and rhythm, Roberts explains. Its fluidity of movement and balance and core and posture and cognition. Its just going to be fabulous.

With the dance part of it, a lot of the participants that are coming in with a movement disability will come with a caretaker, which typically can be a spouse.

Another issue some caretakers may have with exercising with their partner is providing safety, and Bernzott says this environment allows for that extra layer of safety.

Safety is paramount in our programs, she says. That above anything else. We want to make sure they feel safe and secure. If they feel safe, they will take risks they wouldnt normally take.

And Roberts says with that safe environment, the confidence will allow them to go to the next step.

And thats what we want, Bernzott says. The entire focus on the program we have been building is that they recognize what they are capable of doing as opposed to what they feel they have lost. Often people with chronic illnesses feel they have lost so much, they are no longer the person they once were. And what weve seen is this tremendous growth where they no longer care about what theyve lost. They are all about where they are at now and there is so much self-esteem.

We have people who literally came into our class at the gym with their head down and wouldnt talk and now they are saying, can I be an advocate for you? They are not ashamed of themselves or their illness any more. Thats what we are shooting for with the program.

Connecting couples

Roberts adds that another exciting part of the program is offering couples a new way to connect.

With that spouse, we have found that over time, theyve lost that relationship of being man and wife because now that other spouse has become the caretaker So, we are hoping that by bringing them in together, this program reunites them in a more marital or relational way.

Roberts tells a story about a recent encounter with a husband and wife who used to dance together.

They lit up when I told them about the dance part of the program. They said, we used to dance together back in the day and we cant wait to do it again. She admitted that she had become that caregiver and he was looking at her in such adoration You could just see a light spark in both of them just talking about the program.

And both say the social aspect of being part of a group is also healing.

It works on so many things at one time, Bernzott says. Youre working on physical health, mental health, social health, confidence. The worst thing they can do is be isolated. Isolation is devastating for anyone, much less someone who has a chronic illness.

The depression that comes makes it so they never get better; they only continue to decline. And thats where this partnership becomes really valuable, because we both have the same goal: to get people out and get people moving and get them excited about the life they get to live.

Seeing results

Roberts says seeing is believing when it comes to the new Move On! program.

For me, going to see the program for the first time at Michael Cohens gym, I watched people shuffle in. And then youd see them start engaging By the time the class is over, its like they are high-fiving each other and ready to dance on out. Its such a difference in what you see in them mentally, and the mental wellness is healing to the physical.

As for the alternative to a program like this, Bernzott says the other option is physical therapy, but her colleague Edward DeVita, director of marketing and public relations for GEM, says this program is for people who arent getting what they need from therapy. He adds that when he sees the program in action, he cannot tell the difference between the caregiver and the patient.

The exciting thing about this is the caregiver aspect. I cant stress that enough, he says. You have a husband and wife and they are doing the same exercises. So, in that situation, they are no longer caregiver and patient They are participating together.

They are rekindling an aspect of their relationship that they have lost. They do the same workout. Their identity is changed a bit to the point that they are excited.

And there is that sense of community because they are all there for a different ailment. You wouldnt be able to tell who was the caregiver and who was the patient, but I dont think patient is the right word. Its therapy without being therapeutic. So, it becomes more social and thats how it leads to word of mouth.

Once you see it, you believe it They are treated like athletes, not patients. If I am sick and I dont want to go to the doctor, Im not going to go because I dont want to go to therapy. But if I want to go see my friends who participate in an exercise program, then its a different response and I would say, Lets go.

Bernzott says the focus is not to treat participants as if they are ill, but to treat them just like they would anyone in the class.

They dont want to be coddled or babied. They want to be independent, just like anybody else would They are taking control of their lives.

More:
New YMCA program offers exercise options for those with movement disorders - Savannah Morning News

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