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Most of us wouldn't mind looking and feeling a bit younger than our chronological age. But many of us don't realize there are science-backed ways to keep your body young, inside and outand in some cases, even reverse the signs of agingthat you can start doing today, right where you are. These are five anti-aging secrets that experts use themselves. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Sleep is when the entire body cleans and recharges its systems, from the brain to the skin to immunity. Not getting enough can make you age faster. "Insufficient or poor sleep puts us at risk of premature aging, traffic accidents, and medical problems, ranging from depression to diabetes and heart disease," said researchers at Columbia University. "Sleep is probably my No. 1 anti-aging tip," nurse practitioner and skincare expert Nancy Pellegrino recently told Yahoo Life. How much is enough? Seven to nine hours of quality sleep a night, say those who should know, including the National Sleep Foundation.

Resistance training is key to preserving bone density and lean muscle mass, both of which decline with age. This can be done with free weights, machines or your own body weight. Case in point: Dr. Stuart McGill, professor emeritus in spine biomechanics at the University of Waterloo. He's in his 60s, has a hip replacement, and studies the best ways to exercise to stave off the effects of aging. He shares that he doesn't pump iron; he does strength-training exercises such as pushing, pulling, lunging, lifting, lowering and carrying. For pulling, he bought a TRX strap set. For pushing, he does standing press exercises.

RELATED: How to Reverse High Blood Pressure, Say Experts

Vitamin D is crucial for bone healthit helps bone absorb calcium. If you don't get enough, you could be setting yourself up for osteoporosis, a disease in which bones lose density and become more prone to breakage. Plus: "Vitamin D which acts as a hormone in your bodyhas a positive effect on the immune system and may even help offset some age-related immunity issues," said Alan Mensch, MD, of Northwell Health's Plainview and Syosset Hospitals in New York. Dr. Anthony Fauci, the nation's top infectious-disease expert, says he takes a vitamin D supplement daily.

When consumed in excess, sugar binds to collagen and elastin, two proteins in our skin that keep it looking firm and young. This creates advanced glycation end products (or AGEs), which damage collagen and elastin and actually prevent the body from repairing them. "Doughnuts are not the key to the fountain of youth," said Mona Gohara, MD, a dermatologist and associate clinical professor of dermatology at Yale School of Medicine. "Skin is an organ. As such, we should eat for our skin, as we do for our heart and brain." Your move: Reduce your consumption of added sugar. The most common sources: Sugar-sweetened drinks and processed foods. Focus your diet on fruits and vegetables and lean proteins.

RELATED: Your New Checklist for Avoiding COVID

Physical activity can make you look youngerand turn back the clock under the hood. "Findings from a few studies suggest that moderate exercise can improve circulation and boost the immune system," says the American Academy of Dermatology. "This, in turn, may give the skin a more youthful appearance."

A recent study published in the journal Cell Metabolism found that high-intensity interval training (HIIT) can reverse the aging of cells and muscles in older people. "Based on everything we know, there's no substitute for these exercise programs when it comes to delaying the aging process," says Sreekumaran Nair, MD, the study's lead author. "These things we are seeing cannot be done by any medicine.

"We encourage everyone to exercise regularly, but the take-home message for aging adults that supervised high-intensity training is probably best, because, both metabolically and at the molecular level, it confers the most benefits." And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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Anti-Aging Secrets That Experts Use Themselves Eat This Not That - Eat This, Not That

Athletico is committed to keeping employees and patients safe during COVID-19 and has taken several measures, including additional screening procedures, enhanced cleaning practices and appropriate distancing of patients during treatment sessions. In addition to in-clinic treatment at the Rockwall North clinic, Athletico is also offering telehealth virtual treatment options where patients can connect with a physical therapist through a secure online video chat.

"Many people think that pain is a normal part of staying active, but that's not true. My goal is to educate the community on the newest techniques in physical therapy to help them stay active and pain free," said Randi Termin, PT, DPT, SCS and Clinic Manager of Athletico Rockwall North. "I hope to build long lasting relationships with patients throughout the Rockwall community to understand their goals and help them on their journey to achieving those goals."

Services available at Athletico Rockwall North include:

Additionally, Athletico Rockwall North:

Athletico Rockwall North3005 N. Goliad StreetRockwall, Texas 75087Phone: 469-745-1935www.athletico.com/RockwallNorth[emailprotected]

About Athletico Physical TherapyAthletico Physical Therapy provides the highest quality orthopedic rehabilitation services to communities, employers and athletes in over 600 locations throughout 15 states with more than 5,000 employees. Athletico is committed to our patients and referring physicians through our patient-centric focus, positive work environment, attention to quality and high standard of care. Athletico measures patient outcomes and satisfaction and is dedicated to continuous improvement. Athletico was named #1 Workplace in Chicago, "Best Physical Therapy Practice in the Nation" by ADVANCE magazine, Top Workplace in the Nation and has been recognized as a leader in employee volunteering and charitable giving. Our services include physical and occupational/hand therapy, workers' compensation, women's health therapy, concussion management and athletic training. For more information, or to schedule a free assessment in clinic or now online with our virtual free assessments, visit http://www.athletico.com and follow us on Twitter at @athletico.

Media Contact: Dana Andreoli[emailprotected]630-259-5156

SOURCE Athletico Physical Therapy

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Athletico Physical Therapy Opens in Rockwall North - PRNewswire

For years, your phone was more a gym distraction than a gym tool, a gateway to texting rabbit holes and fantasy-football check-ins and the occasional #gains selfie. But now that touch display is ready to be something else. Now your phone is ready to push you to sweat more and build muscle faster.

Why? Because the pandemic hit the light-speed button on the development of fitness apps. The new ones do more than make you sweat; these apps deliver motivation, inspiration, and accountability. All of this progress was much needed this year, since fitness mainstays were again in flux. Gyms struggled to stay open (again), and critical gym gear was in short supply (again). For much of the year, you could count on just a few sweat options: yourself and the right app (and Mens Health, of course).

The best fitness apps are now optimized for our pending post-pandemic lifestyle, letting you replicate the gym experience youve always wanted, no matter your equipment or your location. A decade ago, a fitness app was just a collection of move names, sets, and reps. But todays best virtual platforms also feature in-depth coaching, bringing a trainer or group-class atmosphere into your living room.

Thats why even gym chains, which once viewed virtual fitness as a rival, are getting in on the action. Life Time started offering virtual training sessions over Zoom and FaceTime earlier this year, and it has more than 150 on-demand workouts on its app. And trainers like celeb muscle sculptor Don Saladino and the no-nonsense Bobby Maximus have found new life on apps.

For a long time, I stayed away from a lot of apps, says Maximus. The biggest reason I decided to do an app was it gave me the ability to reach the most people. In real life, Im not scalable. An app helps.

An app is also with you constantlyeven when youre not in the gym. It can assist you with everything from diet to sleep to mental focus. So it can help keep you on track when temptation strikes, whether youre loitering in the cookie aisle or binge-watching Yellowstone, says nutritionist and trainer Angelo Poli. Training in person, people think its all about the workout, says Poli, who sold his gym last year to focus on coachinghis clients through his own app, MetPro.The app tells them its equally about everything theyre doing outside the gym:food, sleep, stress.

Its encouragement, instruction, and inspiration, all at the press of a button. But to get the most out of these fitness apps, youll want to check out these tips.

Apps still struggle to replicate a sense of community, leaving you with no one to commiserate with after a brutal WOD. Build your own virtual community with this advice from Peloton instructor Adrian Williams.

Chat Away - Apps like Ladder and AppleFitness+ have chat functions. Use them, says Williams: There is a way to support individuals there for the same purpose as you.

Be Honest - The gym struggle is real. Dont be afraid to say it. Williams recalls a user saving a tough pushup till next week. Those comments make me smile, he says.

Actively Recruit - Cant make virtual friends? Ask longtime training buddies to join your app. Tell your friends and start doing it together! says Williams. Nothing feels better.

Virtual workouts can bring a trainer into your living room, but that trainer still needs plenty of help. I can only see what you let me see on the screen, says MH fitness director Ebenezer Samuel, C.S.C.S. Get around that challenge (and others) with these tips.

Create a "Gym Space"

Don't train in the same space that you work or relax in, says veteran trainer Lauren Kanski, NASM. Set a corner apart in your room (a yoga mat could do the trick), so your training space feels unique. Itll help you mentally escape, says Kanski.

Headphone It In

Whenever possible, wear Bluetooth headphones, says Daniel Giordano, C.S.C.S., head physical therapist at Bespoke Treatments. This lets you move around during your session, and even if you move far from your screen, youll always hear your trainers cues.

Skip Your Close-Up

Your trainer will want a full-body view of each exercise; that cant happen if you place your phone on the ground. Buy a cheap tripod, says Don Saladino, whos virtually trained Ryan Reynolds and Billy Crudup, or lay your laptop or phone on a table or chair.

Bring the Gym Home

If you're investing in an app subscription, invest in basic gym tools, too. This will keep the workouts fun. It wont be motivating to stick to a plan with a makeshift broomstick, says Kanski. Start with a pair of 20-pound dumbbells or a medium-strength resistance band.

Follow these two rules to transform IG, which is full of workouts, into a free fitness app.

Focus On Initials

A host of trainers regularly post free workouts on Instagram. But many of the workouts in your IG feed wont truly help you build muscle or strength. Theres so much free content, says Samuel, but free and good arent the same. Separate influencers from trainers by looking for certifications. Stick with trainers who have C.S.C.S., NASM, or NSCA-CPT after their names.

Build a Plan With Saves

Many gymgoers choose a different workout every day. Instagram is packed with variety, says Samuel, so you might think every workout needs to include new exercises. Instead of picking random workouts, make use of Instagrams underutilized save icon.

Choose three to five workouts at a time, and hit the save icon on the bottom right of the post. For four to six weeks, do those workouts exclusively. This will allow you to progress in those workouts, says Samuel, instead of trying too many new moves. Yes, this may seem repetitive. Its also a surefire path to strength.

2021s app explosion has yielded a multitude of choices. Not sure which ones for you? Start with these four categories of apps, each of which is designed for a different training goal.

The fitness app experience used to be solitaryjust you and your phone. But a handful of apps let you work out alongside friends, enticing group fitness fans.

Best Option: Apple Fitness+

You can now call a bunch of friends (up to 32) on FaceTime (or in a group chat), then immediately jump into any Apple workout or meditation session. Fitness+ replicates group fitness competitive-ness, too: When somebody closes an Activity ring, youll get a notification.

Price: $10 per month, or $80 per year

Sure, you could do the same workout as everyone else. But if you have a nuanced fitness goal (think: mastering a pullup), youll need more one-on-one attention.

Best Option: Future

Future lends an Apple Watch to every member for easy metrics tracking and connects you to a trainer who sends you custom workouts, complete with videos for each move. Do the workout, then check in with your trainer, whos available to talk about everything from workouts to nutrition to why you didnt feel yesterdays biceps curl.

Price: $149 per month

From Richard Simmons to Tae Bo, classic follow-along videos defined 1990s home fitness. Three decades later, the format still delivers fat-blasting goodness on a host of platforms.

Best Option: All Out Studio

The best part about All Out Studio isnt that its our own app (although that never hurts). The more important thing is how it evolves follow-along videos, organizing workouts from the likes of Don Saladino, kettlebell master Eric Leija, and MH fitness director Ebenezer Samuel into programs built for your long-term fitness goals.

Price: $15 per month

The issue with most apps: Nobodys actually watching your form. So you can round your back on your deadlifts or rush through your childs pose cool down.

Best Option: FlexIt

FlexIt connects you directly to a trainer for a live one-on-one session. This means you have somebody watching your every move via a FaceTime-like interface thats tailored for training. And when your form is off, your trainer can screenshot a frame of your move and telestrate the corrections to you instantly.

Price: From $75 per workout session

A version of this story originally appears in the December 2021 issue of Men's Health, with the title "APPSOLUTE MUSCLE".

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These Fitness Coaching Apps Can Help You Stay Fit With Your Phone - menshealth.com

In today's short-attention-span world, it's easy to filter out important things you should remember. Doing so can be dangerous. You need to keep your mind sharp as your body ages, to stave off diseasein fact, Alzheimer's disease remains one of the top 10 causes of death in America, responsible for 121,499 souls last year. To protect yourself, follow these essential 7 tips that improve your memory, according to science. Some of them are even fun to do. Read on to find out moreand to ensure your health and the health of others, don't miss these Sure Signs You've Already Had COVID.

Science has shown "that memories relating to an event are scattered across the brain's sensory centres but marshalled by a region called the hippocampus. If one of the senses is stimulated to evoke a memory, other memories featuring other senses are also triggered." This is why if you smell a favorite dish, like lasagna or browniesor, say, beets and sourdough bread for meyou can remember the exact place you were when eating it as a kid (in my parent's kitchen in Poland). Apply this learning to making new memories. If you want to remember something, consider your 5 senses when doing so.

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When learning new information, chunk it up, like you do with a phone number (555-439-9999). Notice the three separate sections? Now you can apply that to anything: A grocery list (meats, veggies, dairy, snacks). People's names at a big meeting (those on the right side of the table, and those on the left side). A list of ways to improve your memory (lucky for you, we chunked this list into an easy 7 to rememberkeep reading for the rest of the tips). Anything can be chunked up.

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Get at least 150 minutes a week of aerobic activity ineven a brisk walk will do, or 75 minutes of something more hardcore. "Exercise and physical activity programs have been shown to improve brain health in a variety of ways, including aspects such as memory, attention, and processing speed," said Ryan Glatt, MSc, CPT and Brain Health Coach. "With dementia and Alzheimer's Disease on the rise, an evidence-based, individualized, and multimodal exercise program led by certified exercise professionals may be one of the best ways to make a dent in the epidemic of cognitive decline."

RELATED: The Easiest Way to Live Longer, Says Science

"Get enough sleep!" says Dr. Myles Spar, Chief Medical Officer of Vault Health, "Besides the above-mentioned sleep benefits, late at night, people make poorer choices with food and alcohol. Shutting it down on the early side can reduce those temptations. Throughout the day, take time to rest when you can. Think about your craft, sport, or work in a positive way before going to bed." A good night's sleep "can improve memory, attention, and sleep," says Dr. Spar.

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"You're more likely to forget things if your home is cluttered and your notes are in disarray," says the Mayo Clinic. "Jot down tasks, appointments and other events in a special notebook, calendar or electronic planner. You might even repeat each entry out loud as you jot it down to help cement it in your memory. Keep to-do lists current and check off items you've completed. Set aside a place for your wallet, keys, glasses and other essentials."

RELATED: 10 Ways to Look a Decade Younger, Say Experts

"Limit distractions and don't do too many things at once," says the Mayo Clinic. "If you focus on the information that you're trying to retain, you're more likely to recall it later. It might also help to connect what you're trying to retain to a favorite song or another familiar concept." Next time you want to remember people from a dinner party, sing their names to the tune of "Happy Birthday"you can even do it while washing your hands.

RELATED: Things to Never Do After Age 50, Say Experts

Stress has been proven to interfere with your memoryin fact, "stress affects cognition in a number of ways, acting rapidly via catecholamines and more slowly via glucocorticoids," says one study. To destress, "use mindfulness to transition more smoothly between the different areas of your life, such as from the office to home or from work mode to family mode if you're working remotely," says Julie Potiker, certified Mindful Self-Compassion (MSC) instructor and author of Life Falls Apart, but You Don't Have To: Mindful Methods for Staying Calm in the Midst of Chaos. "Taking 5 10 minutes to get grounded and centered after work before you interact with your family, for example, can make a huge difference in how you show up for them."

"And you can do this practice for any transition," she continues, "between running errands and returning home, between weaving through traffic and meeting a friend for dinner, between dropping the kids off at school (or setting them up for remote learning) and starting your day. Tapping into mindfulness for even a few minutes as you go from one thing to the next can reduce stress and increase feelings of calm and clarity which benefits you and everyone around you!" And to get through this pandemic at your healthiest, don't miss these 35 Places You're Most Likely to Catch COVID.

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7 Hacks That Improve Your Memory, According to Science Eat This Not That - Eat This, Not That

What is one unique employee benefit a company can offer to enhance its workplace wellness program?

To help you enhance your workspace wellness program, we asked recruiting professionals and business leaders this question for their insights. From unlimited paid time off to pet insurance, there are several ways to improve employee wellness at work.

READ ALSO: 117 Arizona companies make Inc. 5000 list for 2021

Here are 10 ways to enhance wellness your workplace wellness program:

One of my favorite employee benefits at Markitors is our unlimited paid time off. In life, unexpected opportunities and events take place that are difficult to say no to. Therefore, unlimited PTO gives employees this realistic flexibility so that they never have to say no to an amazing, last-minute opportunity. Additionally, PTO is now viewed as a privilege that employees can appreciate, rather than counting the days left of the calendar year that they can take off.

Thylan Le, Markitors

Ergonomic home office consultations are a unique employee benefit companies can offer in workplace wellness programs. Many employers offer a home office stipend for remote team members, however, few employees know how to optimize this perk to ensure that their workspaces are ideal environments. Companies can contract with a consultant that will Zoom with employees, survey the current setup, and offer suggestions for ways to arrange the space as furniture to obtain. This guidance means that team members will have more functional and comfortable workspaces, and employers get more bang out of their buck with the work-from-home setup benefit.

Michael Alexis, TeamBuilding

The simplest thing that companies can do is offer time off to recover from burnout or personal challenge with limited, full, or no pay, without time constraints. By normalizing the concept of allowing people to take time off to look after themselves, companies can encourage people to prioritize their health and well-being. Alongside, leaders and managers should be trained to identify signs of early burnout and personal distress and should be given the tools to empathically reach out to their team members.

Joe Flanagan, VelvetJobs

Pet insurance is something all owners think about but many see it as a luxury they cant afford. By offering pet insurance will provide your employees with peace of mind in knowing their pet is covered should the unthinkable happen and show them your care about their furry friends too.

Amit Raj, The Links Guy

There is no doubt that remote work has impacted our work-life balance. Many of us enjoy newly gained flexibility, but there are times when we struggle with unplugging after work and drawing a clear line between work and free time. Thats where wellness programs can offer great support.At LiveCareer, we introduced an esports challenge to improve teams collaboration, facilitate interactions, and strengthen our teamwork when were not in the office. After a while, weve observed that our employees started bonding on an individual level, and their general job satisfaction increased. This wellness program helped them to stay healthy and allowed them to build meaningful relationships with their colleagues.Weve observed that our employees appreciate that our company takes their health and mental wellbeing seriously. This results in higher employee engagement, increased productivity, and better collaboration between team members.

Dorota Lysienia, LiveCareer

Over the past several years, mental wellness benefits have become increasingly important to employees, and now businesses, through mobile applications, have a unique way to enhance their mental health programs. Today, more companies are including digital mental wellness packages as a part of their overall benefits, providing their employees instant access to professional mental health experts. These apps offer benefits to both the employee and the business, as employees can now address issues almost as they happen, while businesses get the benefit of reducing stress among their team members, making them more productive.

Yuvi Alpert, Nomie

Companies that are looking to enhance their workplace wellness should consider offering annual or semi-annual retreats to their employees. This would be something such as a spa trip, or a relaxing vacation for the weekend. Its important to help your employees maintain low-stress levels, and wellness efforts like this can be very beneficial to overall health.

Saneem Ahearn, Colorescience

One unique employee benefit a company can offer to enhance their workplace wellness program is free membership to Headspace Plus. As a meditation + wellness app, Headspace offers team subscriptions where employers can create a team meditation experience. This is not only a proactive way to incorporate mental health and wellness into the lives of each employee, but also encourages team-building and a strong corporate culture.

David Wolfe, Olivers Apparel

Giving employees discounts they can use toward a membership at a local fitness gym is a great employee benefit. This will help enhance the workplace wellness program by keeping them in shape and encouraging them to have a healthy work-life balance. The gym you choose could be one thats close to the companys office and has a lot of equipment and offers many different exercise classes.

Adam Reed, Crown & Paw

Studies show that stress about finances and careers can negatively impact people at work and at home. Help reduce the stress in peoples lives by offering free financial planning and career advice. These are things that people often benefit from but rarely invest in. Savvy employers know this and offer programs that help.

Nicole Fernanandes, Blu Ivy Group

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1 : physical activity that is done in order to become stronger and healthier Get plenty of fresh air and exercise. Swimming is my favorite kind of exercise. See More ExamplesI need to get more exercise. [=I need to exercise more frequently] She plays tennis chiefly for (the) exercise.Hide

2 : a particular movement or series of movements done to become stronger and healthier knee exercises She did stretching exercises before her daily run.

3 : something that is done or practiced to develop a particular skill arithmetic exercises vocal exercises Do the writing exercise at the end of each chapter.

b : the discharge of an official function or professional occupation exercise of his judicial duties

c : the act or an instance of carrying out the terms of an agreement (such as an option) often used attributively an option's exercise price

2a : regular or repeated use of a faculty or bodily organ

3 : something performed or practiced in order to develop, improve, or display a specific capability or skill arithmetic exercises vocal exercises

4 : a performance or activity having a strongly marked secondary or ulterior aspect party politics has always been an exercise in compromise H. S. Ashmore

5a : a maneuver, operation, or drill carried out for training and discipline naval exercises

b exercises plural : a program including speeches, announcements of awards and honors, and various traditional practices of secular or religious character commencement exercises

transitive verb

c : to implement the terms of exercise an option

2a : to use repeatedly in order to strengthen or develop exercise a muscle

b : to train by drills and maneuvers exercise troops

3a : to engage the attention and effort of

b : to cause anxiety, alarm, or indignation in the issues exercising voters this year

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The long-term disruption and chronic stress brought on by the coronavirus pandemic have taken their toll on the American public in countless ways.

Across the adult population, the aggregate health impact is showing up in the form of higher blood pressure readings, especially among women, and physicians now are concerned about long-term risks if their patients don't take concerted action to address the problem.

A new, large-scale study from the Cleveland Clinic and Quest Diagnostics tracked the blood pressure readings of more than 464,500 U.S. workers and their spouses who participated in company wellness programs over a period of three years from 2018 through 2020.

The research, published Monday in the journal Circulation, found that average readings jumped significantly between April 2020 and December 2020 compared to the previous year. Not surprisingly, those months overlap directly with the onset of the pandemic and dashed routines that saw many Americans abandon exercise, turn to drinking, eat poorly and skip routine medical checkups all things that can contribute to higher blood pressure readings.

High blood pressure refers to the measurement of blood against the walls of arteries and is determined by a reading of two numbers in millimeters of mercury, or mmHg. The top number, the systolic reading, is a measure of pressure as the heart contracts, while the lower number, the diastolic reading, measures pressure when the heart rests between beats.

Though there is ongoing medical debate about the ideal blood pressure, the normal range is considered about 120/80 mmHg or less.

Between April and December last year, blood pressure readings rose by a monthly average of 1.1 to 2.5 mmHg for systolic blood pressure and 0.14 to 0.53 mmHg for diastolic blood pressure compared to the previous year.

Researchers have theorized that the blood pressure increases among women, who represented just over half of the study participants, may be due in part to heavier burdens placed on working women during the pandemic. The average of age all study participants was about 45.

"We did see more pronounced increases in blood pressure in women," lead study author Dr. Luke Laffin, a preventive cardiologist at the Cleveland Clinc, told CNN. "Now, we don't know the exact reason for that. However, we do know and there's data to suggest that the pandemic has tended to place more of an outsized burden on women, particularly women that work, and this is an employer-sponsored wellness program."

There also has been some criticism of the study's exclusion of race and ethnicity data, The New York Times reported. Hypertension, the long-term condition associated with elevated blood pressure, disproportionately impacts Black Americans, who were also harder-hit by the pandemic.

Laffin said the higher readings during the pandemic are likely the result of multiple factors rather than any one thing. Higher alcohol consumption, chronic stress, poor diet and lack of adherence to medications all can contribute to higher blood pressure.

"I think a critical piece is that we know so many people lost contact with the health care system, and lost control of blood pressure and diabetes," Laffin told the Times.

Hypertension affects nearly half of U.S. adults and is among the most deadly chronic conditions in the country, claiming more than 516,000 lives in 2019, according to the CDC. Since it is often asymptomatic, medical check-ups are a priority for groups who may be at higher risk people who are over 35, pregnant women, those who are overweight and people who aren't active or consume too many fatty or high-sodium foods.

If left untreated, high blood pressure can lead to a range of health problems that may result in heart attacks, strokes, aneurysms, heart failure or narrowed blood vessels in the kidneys. It can also lead to cognitive impairments that worsen over time.

For those who have seen their blood pressure readings rise during the pandemic, there are a number of steps that can be taken to help return to a normal range.

Regular exercise such as walking, jogging, cycling and swimming are all helpful in reducing blood pressure and keeping weight down. High intensity interval training, which involves short bursts of energy followed by lighter recovery periods, can be an especially effective piece of an exercise program alongside some weight training. Those who may not have a firm grasp of their limits are advised to consult with a doctor to develop a plan for physical activity.

Following a more conscious diet also can have a beneficial impact for those with high blood pressure. Eating fewer foods high in salt, sugar and refined carbohydrates will help normalize blood pressure, while focusing on foods high in potassium will go a long way.

Some recommended foods include low-fat dairy items such as milk and yogurt, fish and range of fruits and vegetables including bananas, apricots, oranges, avocados, sweet potatoes and spinach.

The National Institutes of Health uses the DASH diet (Dietary Approaches to Stop Hypertension) as a useful guideline for people with high blood pressure. A high protein diet paired with high fiber can help maintain a healthy balance without ditching favorite meals.

Avoiding processed foods deli meats, snacks like chips and crackers, canned soup and pizza will help reduce intake of sodium, sugar and refined carbohydrates.

Dark chocolate, for those who need a good treat, offers many health benefits including the flavonoids in cocoa that help widen blood vessels.

Another important goal for those aiming to lower their blood pressure is finding ways to reduce stress, whether it's simplifying a chaotic and demanding lifestyle or seeking out activities that aid in stress relief. Yoga and meditation are valuable tools to better manage stress, as is drinking green tea and oolong tea. Getting good, restful sleep on a consistent basis also can have a profound impact on keeping stress at bay.

Certain supplements and herbs can be used to supplement dietary and lifestyle changes. Garlic and garlic extract are both known to lower blood pressure, while ginger root, sesame oil, tomato extract and cinnamon are among the herbs associated with improved readings, according to Healthline. Whey protein, magnesium and citrulline can be added to a supplement routine as well.

One critical step to take if high blood pressure has become an issue over the past year is evaluating lifestyle changes that may have happened during that timeframe. Drinking more alcohol, smoking and consuming high amounts of caffeine are common culprits and should be avoided or reduced as part of a larger health plan.

The most important thing to do for people who are at risk is scheduling a doctor's appointment to consult about options, which may include prescription medications to help lower blood pressure.

Making a series of small changes can add up to a big difference when it comes to avoiding or managing hypertension, and as research continues to reveal the wider health consequences of the pandemic, taking proactive steps to lead a healthier life will prevent these changes from leading to long-term conditions.

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Blood pressure has spiked during the pandemic, but these tips can help you lower yours - PhillyVoice.com

Cardiovascular disease, or all disorders that impact the heart or blood vessels, is highly prevalent and serious. Experts estimate that almost half of all American adults have some form of cardiovascular disease.

A recent study that appears in PLOS Medicinefound that individuals with cardiovascular disease can reap high benefits from physical activity.

However, among healthy individuals, there comes the point where increasing the level of physical exercise does not provide additional health benefits.

But researchers in this study found that the benefits of physical activity did not reach a similar plateau among participants with cardiovascular disease.

Cardiovascular disease (CVD) is a broad term. As the National Institutes of Health (NIH) notes, CVD is any disease that impacts the heart or blood vessels, while heart disease includes disorders that specifically affect the heart.

Several disorders fall under the category of CVD, including:

The treatments for CVD can vary. Depending on the severity of the issue, people with CVD may need to take medications or undergo surgery.

Several risk factors increase a persons risk of getting CVD. For example, the Centers for Disease Control and Prevention (CDC) note that having high blood pressure, high cholesterol, or diabetes increases a persons risk for heart disease.

People can modify some risk factors to help prevent adverse health outcomes due to CVD.

Experts are still discovering how individuals can best prevent CVD and reduce their overall risk of death. Physical activity has been the subject of many studies, and experts are still learning who benefits from it the most.

The study in question was a cohort study that researchers conducted in the Netherlands. It included a total of 142,493 participants. The team wanted to find out if peoples cardiovascular health status impacted the overall benefit of physical activity.

In other words, is physical activity helpful for everyone at the same level or does it help those who already have CVD more?

Researchers also wanted to find out if the reason for the physical activity impacted the benefits. For example, are people who have to be physically active for a job reaping the same benefits as those who are physically active in their leisure time?

Because there are so many risk factors and CVD includes many disorders, researchers in this study had to define their terms carefully.

They looked at three broad groups of people and used the following definitions:

Each participant filled in a baseline questionnaire and undertook a physical exam. The questionnaire included information about lifestyle, health history, and diet. Researchers collected baseline data from each participant and followed up with them an average of 6.8 years later after collecting the baseline data.

The team further questioned participants about their level of physical activity. This information determined each participants amount of exercise that fit the studys definition of moderate to vigorous.

They also divided types of physical activity into three categories:

The team looked at the relationship between moderate-to-vigorous physical activity, all causes of death, and major adverse cardiovascular events. They included heart attacks, strokes, chronic and acute heart failure, and any major heart or chest-related surgeries, such as heart transplants and heart bypass surgeries, in their analysis of major adverse cardiovascular events.

Researchers found that overall, moderate-to-vigorous physical activity had links to lower all-cause mortality and major adverse cardiovascular events. But they also found that it was most beneficial to the group of participants that already had CVD.

Study first author, Dr. Esme Bakker, explained to Medical News Today that for healthy individuals and those with cardiovascular risk factors, such as hypertension and diabetes, we found that increasing exercise volumes led to a gradual risk reduction up to a point at which a plateau occurs.

Dr. Bakker went on to explain that this result was different for participants who already had CVD:

Cardiovascular disease patients demonstrated a different pattern, however, with every increase in physical activity volume leading to a further risk reduction of mortality and cardiovascular events. This finding emphasizes that more exercise is better for [CVD] patients.

Researchers also found that moderate-to-vigorous physical activity that participants did in their leisure time was associated with the highest level of health benefits. Nonleisure moderate-to-vigorous physical activity was associated with some health benefits, and occupational moderate-to-vigorous physical activity was associated with no benefits.

Overall, the researchers concluded that physical activity recommendations should consider cardiovascular health status and the physical activitys leisure versus nonleisure nature.

However, the study did have some limitations. First of all, the research was observational, meaning it cannot prove that higher physical activity prevents mortality or adverse cardiovascular events. Secondly, some of the data were self-reported, which runs the risk of inaccurate data collection.

Dr. Edo Paz, cardiology specialist VP of Medical at K Health, noted the following study limitations to MNT:

First off, activity level is self-reported, which can be inaccurate. Another key limitation of this study is that it is an observational study and thus limited by confounding. That means that exercise may be highly correlated with another factor (like weight, nutritional status, etc.), and it is actually that other factor that predicts cardiovascular events. Although the authors tried to account for these confounding factors, it is not possible to collect or control for them all.

Finally, the authors did not examine the impact of light intensity physical activity the study specifically examined moderate-to-vigorous physical activity.

The researchers note that other studies have looked at how doing some physical activity is better than doing none at all. They note that starting with lower levels of physical activity can help some people increase their regular physical activity level.

It is also important to remember that everyone is different, and physical activity levels will look different for different people.

Dr. Paz told MNT: It seems clear that physical activity is an important part of a healthy lifestyle, which is why the American Heart Association (AHA) recommends getting 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity. However, this study indicates that these recommendations should always be personalized.

Overall, the results indicate that physical activity recommendations should take into account a persons cardiovascular health.

Dr. Bakker explained that the [o]utcomes from this study are useful to further optimize physical activity recommendations by taking cardiovascular health status into account so that every individual, irrespective of cardiovascular health status, can optimally benefit from a physically active lifestyle.

Further research would include looking at how to implement the best exercise plans for people with CVD.

Cardiology specialist Prof. Bernard Cheung Sun Chieh Yeh Heart Foundation professor in Cardiovascular Therapeutics at the University of Hong Kong Faculty of Medicine explained to MNT that [c]aution should be exercised before getting cardiovascular disease patients to exercise to their limits [] more research is needed on what exercise programs are best for patients with different forms of cardiovascular disease (e.g., angina, heart failure).

The present study highlights the importance of evidence-based recommendations in this area, he noted.

Read more here:
Cardiovascular disease: What level of physical activity is helpful? - Medical News Today

Case Preview ByAmy Howe on Dec 7, 2021 at 4:01 pm

On Wednesday the Supreme Court will hear oral argument in a challenge to a Maine program that pays for some students to attend private schools. Two families that want to send their children to Christian schools in the state argue that the states exclusion of schools that provide religious instruction from the program violates the Constitution. Although the justices ruling will directly affect fewer than 5,000 students in Maine, the courts eventual decision could have a significant impact on public funding for religious education well beyond the states border.

The dispute, Carson v. Makin, centers on the system that Maine uses to ensure that all school-aged children in the state have an opportunity to receive a free public education. With fewer than 180,000 students in kindergarten through 12th grade, distributed over 260 school districts, not all school districts operate their own secondary schools. Instead, some districts make arrangements with specific private schools or other public schools to take their students. And other school districts allow their students to choose their own public or private school and pay their tuition. However, the Maine program only allows tuition payments to go to private schools that are nonsectarian that is, schools that do not provide religious instruction.

The plaintiffs in the case are two sets of parents who live in districts that do not operate their own secondary schools. As a result, their children were eligible to receive tuition assistance to attend private schools approved by the state. David and Amy Carson sent their daughter to Bangor Christian, in the city of Bangor, because the schools Christian worldview aligns with their sincerely held religious beliefs. Troy and Angela Nelson would like to send their son to Temple Academy, a Christian school in Waterville, but cant afford it without tuition-assistance payments.

After the Supreme Courts 2017 ruling in Trinity Lutheran Church of Columbia v. Comer, holding that the Constitutions free exercise clause barred the government from denying the church a benefit that is otherwise available to the public just because of the churchs religious status, the Carsons and the Nelsons went to federal court. They argued that the exclusion of religious schools from Maines tuition-assistance program likewise violates the free exercise clause.

While the parents case was pending, the Supreme Court issued its decision in another school-funding case, Espinoza v. Montana Department of Revenue. By a vote of 5-4, the justices ruled in June 2020 that although states are not required to subsidize private education, they cannot exclude families or schools from participating in programs to provide public funding for private schools because of a schools religious status. The court left open the question whether the state could exclude families or schools from the program because the money would be used for religious purposes at school.

In a decision in October 2020, the U.S. Court of Appeals for the 1st Circuit (with a panel that included retired Justice David Souter) rejected the parents challenge to the Maine program. It held that unlike the religious exclusions in Trinity Lutheran and Espinoza, the Maine law does not bar schools from receiving funding simply based on their religious identity. Instead, the court of appeals explained, the exclusion examines what the school teaches through its curriculum and related activities, and the law prohibits schools from receiving funding because of the religious use to which they would put the funds. The law, the court of appeals concluded, merely reflects Maines refusal to subsidize religious exercise.

The parents went to the Supreme Court, which agreed last summer to weigh in.

In their brief on the merits, the parents contend that Maines exclusion of sectarian options from its tuition-assistance program violates the Constitution because it is not neutral toward religion nor generally applicable, the test used in free exercise clause cases. It isnt neutral, the parents say, because the program only allows private schools to participate if they are nonsectarian. And it isnt generally applicable, they argue, because it requires state officials to make judgment calls based on the degree of a religious schools religiosity. Therefore, they conclude, it is subject to the most stringent constitutional test, known as strict scrutiny, which it fails.

More broadly, the parents tell the justices, there is no basis for the 1st Circuits effort to distinguish between religious status and religious use. Indeed, they suggest, the framers of the Constitution opted to protect religious exercise, rather than mere belief or conscience, to ensure that Americans would be free to live out their faith. And for these parents and others who would use the tuition-assistance program, they explain, ensuring that their children receive a religious education is a religious obligation; barring them from participating in the tuition-assistance program because the funds would be used for religious purposes discriminates not only against that religious use, but also against the religious status that impels it.

The parents stress that the Supreme Court has never endorsed a distinction between religious status and use as grounds for eluding strict scrutiny of laws that discriminate based on religion. If the justices suggested such a distinction in Locke v. Davey, a 2004 ruling in which the court upheld the constitutionality of a publicly funded scholarship program that excluded students from pursuing a degree in devotional theology, the parents write, it was wrongly decided and should be overruled.

However, the parents continue, the justices can strike down the exclusion of sectarian schools from Maines tuition-assistance program without overruling Locke. Among other things, they note, the exclusion is significantly broader than the one at issue in Locke, which focused on training ministers to lead congregations. Here, they point out, Maines program bars any assistance to schools that teach religion. And neither of Maines justifications for the exclusion is the kind of historic and substantial interest envisioned in Locke, they say. The exclusion stems from an opinion by the states attorney general indicating that the state should carve out sectarian options to avoid violating the Constitutions establishment clause, they observe. Maines argument that it only wants to pay tuition at private schools that provide educations similar to what students would receive in public school also came after it had already created the exclusion, the parents contend, and in any event it is neither compelling not historic and substantial: Indeed, in this countrys early years, governments often provided religious schools with public funding to pay, for example, to educate the poor, Native Americans, and residents of the District of Columbia.

For its part, Maine portrays its tuition-assistance program (and the decision to exclude sectarian schools from the program) as a unique one, intended to provide students who live in school districts without their own secondary schools with the equivalent of the education that they would have received in a public school. Emphasizing the important role of public education in fostering democracy and good citizenship, the state explains that it has concluded that a public education should be a nonsectarian one that exposes children to diverse viewpoints, promotes tolerance and acceptance, teaches academic subjects in a religiously neutral manner, and does not promote a particular faith or belief system. That determination to make a public education nonsectarian, the state continues, is at the heart of its decision to limit the tuition-assistance program to nonsectarian schools, because it wants to ensure that every child has access to a free public education i.e., a religiously-neutral education where subject matter is not taught through the lens of any particular faith.

Because the tuition-assistance program is simply intended to replicate a public education, Maine continues, it is different from other school-choice programs that provide public funds to families who for academic, religious, athletic, or other reasons want to opt out of the public education system, and send their children to private schools. Instead, the state stresses, the tuition-assistance program is only available to the limited subset of families who live in school districts that dont operate their own secondary schools and dont make arrangements for their students to attend specific schools.

Therefore, the state tells the justices, the Carsons and the Nelsons are not being denied a generally available public benefit because they cannot attend Christian schools at state expense. The benefit that Maine is offering, the state explains, is a free public education. If Maine only provided a public education through its public schools, the state notes, the Carsons and Nelsons children would not have a constitutional right to attend sectarian schools at public expense. The result should be no different, the state writes, simply because Maine sometimes makes use of privately-owned schools to provide a public education.

Maine assures the justices that the exclusion of sectarian schools from its tuition-assistance program is not motivated by hostility to religion, but instead by the belief that a public education is both defined by inclusion and tolerance, and reflective of the diversity of our students and our community. In this case, it observes, Bangor Christian and Temple Academy will only hire born-again Christians as teachers, and the schools acknowledge that they will not hire LGBTQ teachers or admit LGBTQ students. Although the schools have a right to maintain these policies, the state concedes, Maine is not required to fund their educational program as the substantive equivalent of a public education.

Appearing as a friend of the court supporting Maine, the federal government focuses on an argument that Maine also makes: The Nelsons and the Carsons do not have a legal right, known as standing, to bring this lawsuit in the first place. The parents could only send their children to Temple Academy and Bangor Christian if those schools decide to accept public funds, and both sides in the case agree that it is uncertain whether the schools would do so if the law were struck down. Moreover, the government adds, the Nelsons daughter has graduated, and their son now attends another school, so their only injury is that they cant send their son to Temple Academy using public funds. And, the government continues, the Carsons claims are moot that is, no longer a live controversy because their daughter has recently graduated from high school.

Friend-of-the-court briefs filed on both sides of the issue warn the justices that sweeping consequences are likely to flow from the courts ruling. Supporting the parents, the Liberty Justice Center tells the justices that the ability to use public funding to attend private schools is a lifeboat for a wide range of children not only children from low-income and urban families but also students with special physical or intellectual needs, victims of bullying, religious minorities, tribal students, and children of military families. Because roughly two-thirds of all private schools in the United States are religious, the group explains, excluding faith-based schools from public-funding programs would severely curtail[] the educational options available to families.

The National Association of School Boards, which filed a brief supporting Maine, counters that a ruling for the families could create significant damage to public education by eliminating the distinction between religious status and religious use and therefore opening the gate for widespread public funding of private schools. Faced with a scenario in which they are required to fund religious education, the association predicts, states would likely expand their voucher and school-choice programs dramatically or shut them completely.

This article was originally published at Howe on the Court.

See the original post:
Separation of church and school? Justices will weigh Maine's ban on funds for religious education - SCOTUSblog

The global virtual fitness market is expected to witness a noteworthy growth during the forecast period, owing to the increasing prevalence of indoor fitness activities among people across the globe. The live sub-segment is expected to be most profitable. The North America region is expected to dominate the global market in the analysis period.

New York, USA, Dec. 07, 2021 (GLOBE NEWSWIRE) -- According to the report published by Research Dive, the global virtual fitness market is expected to generate a revenue of $59,650.3 million by 2027, growing at a CAGR of 33.5% during the forecast period from 2020-2027. The inclusive report provides a brief overview of the current scenario of the market including significant aspects of the market such as growth factors, challenges, restraints and various opportunities during the forecast period. The report also provides all the market figures making it easier and helpful for the new participants to understand the market.

Download FREE Sample Report of the Global Virtual Fitness: https://www.researchdive.com/download-sample/8338

Dynamics of the Virtual Fitness Market

Drivers: Growing cases of obesity among school students across the globe is expected to drive the growth of the market. In addition, rapid inclination towards indoor fitness activities and virtual fitness solutions is further expected to bolster the growth of the virtual fitness market during the forecast period.

Restraints: Lack of knowledge about online fitness programs among people is expected to hinder the growth of the market during the forecast period.

Opportunities:Increasing prevalence of exergaming platforms across the globe is expected to create ample opportunities for the growth of the market during the forecast period.

COVID-19 Impact on the Virtual Fitness Market

The outbreak of coronavirus has had a positive impact on the growth of the global virtual fitness market, owing to the prevalence of lockdowns in numerous countries across the globe. People increasingly became more engaged in fitness activities during the pandemic so as to maintain their physical fitness and enhance their immunity. Thus, the health-conscious people and fitness freaks inclined towards innovative video exercise platforms.

Story continues

Check out How COVID-19 impacts the Global Virtual Fitness Market: https://www.researchdive.com/connect-to-analyst/8338

Segments of the Virtual Fitness Market

The report has divided the virtual fitness market into various segments based on streaming type, session type, device type, revenue model, end-user and region.

Streaming Type: Live-Sub-segment to Have the Fastest Growth Rate

The live sub-segment is expected to generate a revenue of $25,725.7 million during the forecast period, exponentially growing from $2,468.6 million back in 2019. The live sub-segment of global virtual fitness market is significantly driven by its prime features including extensive variety of workouts, enhanced convenience, and a great deal of comfort. Live streaming is capable of providing virtual classes on a wide variety of productive workouts including yoga, Pilates, dance classes, and others, which are already on high demand. It not only helps the people performing workouts in virtual classes but also appreciably expands the customer reach for the companies carrying these out. These factors are expected to drive the growth of the virtual fitness market sub-segment during the forecast period.

Check out all Information and communication technology & media Industry Reports: https://www.researchdive.com/information-and-communication-technology-and-media

Session Type: Group Session Sub-segment to Be Most Profitable

The group session sub-segment is expected to generate a revenue of $39,264.5 million during the forecast period. Increasing prevalence of group session workouts is mainly driven by the effective, illuminating instructions given in group sessions on postural alignment, balance of movements, importance of functional fitness, and many more. This factor is expected to bolster the growth of the sub-segment during the forecast period.

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Device Type: Smartphone Sub-segment to Have the Most Promising Growth rate

The smartphone sub-segment is expected to generate a revenue of $18,996.9 million during the forecast period. Increasing availability of innovative fitness apps on smartphones across the globe is expected to accelerate the growth of the virtual fitness market during the forecast period.

Revenue Model: Hybrid Sub-segment to Have the Highest Growth Rate

The hybrid sub-segment is expected to generate a revenue of $10,007.9 million by 2027, rapidly growing at a CAGR of 33.8% during the forecast period. The hybrid revenue model is expected to experience a notable growth during the analysis period, owing to its ability to reach a tremendous number of clients, including people who wish to access the virtual fitness programs that are free of cost along with the ones who want an enhanced experience on fitness routines that would be available in the subscription plan. Thus, numerous players of the market strategically collaborated with other companies to offer creative hybrid models for customer in order to maximize their customer reach. These factors are expected to accelerate the growth of the global virtual fitness market sub-segment during the forecast period.

End-User: Individual End-user Sub-segment to be Most Lucrative

The individual end-user sub-segment is expected to generate a revenue of $15,290.7 million during the forecast period. Increasing health concerns among individuals across the globe is expected to drive the growth of the sub-segment during the forecast period.

Region: North America Region Expected to Dominate the Market

The North America region is expected to generate a revenue of $20,173.7 million during the forecast period. Rising cases of chronic diseases such as diabetes, asthma, obesity, arthritis, and others are expected to stimulate the growth of the market in this region. In addition, increasing prevalence of creative fitness platforms coupled with health awareness programs in this region is further expected to accelerate the growth of the virtual fitness market during the forecast period.

Key Players of the Virtual Fitness Market

1. Fitbit, Inc2. FitnessOnDemand3. Wellbeats, Inc4. REH-FIT5. Sworkit6. ClassPass, Inc7. Peloton8. ZWISFT, Inc9. Les Mills International, Ltd10. Navigate Wellbeing Solutions.

These players are working on developing strategies such as product development, merger and acquisition, partnerships and collaborations to sustain the market growth.

For instance, in October 2021, Mindbody, a platform for booking and managing fitness classes and other wellness services, acquired ClassPass Inc., an innovative online fitness membership company, in an all-stock deal in order to expand Mindbodys presence in the global virtual fitness market.

The report also summarizes many important aspects including financial performance of the key players, SWOT analysis, product portfolio, and latest strategic developments. Click Here to Get Absolute Top Companies Development Strategies Summary Report.

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Compete: Global Virtual Fitness Market to Hit $59,650.3 Million by 2027, Growing at a CAGR of 33.5% from 2020 to 2027 - Informative [251 pages] Report...

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