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Rock Steady Boxing sessions focus on boxing drills, strength training and cardio exercises designed to reduce the progression of Parkinson's Disease.

Who are we? Rock Steady Boxers. Why are we here? Fighting Parkinsons!

Thats the rally cry of a group of people who know what its like to live with Parkinsons disease, each cheer getting louder as they raise their fists in the air.

They meet regularly for a program that focuses on boxing drills and other exercises designed to reduce the progression of their disease.

It is also very clear there is far more going on in the gym than exercise: what is quickly evident is the support members offer each other mentally, emotionally and physically as they fight a debilitating disease that has no cure.

The rally cry ends every single hour-long session of Rock Steady Boxing, three days a week, 52 weeks a year. The only class that is cancelled is Christmas Day, says Mario Toffolo, the programs head coach of the classes held at The Club at White Oaks Resort and Spa.

The battle begins when members walk through the door. Each one is greeted warmly, welcomed as a much-loved family member joining the group means becoming part of a community of people who help each other as much as they help themselves.

The program trainers are not just gym employees, they are passionate and committed to fighting with and for their members, boxers, and also some spouses who attend with them, fighting every bit as hard as their partners.

Niagara-on-the-Lake resident Heather Beckman has been helping her husband Henry fight Parkinsons since he was diagnosed 10 years ago.

The couple had been members of a White Oaks exercise program with Toffolo even before that, when they learned about a program in Indianapolis to help those with Parkinsons. It was founded by a young lawyer with early onset Parkinsons, and has been featured on both 60 Minutes and CBC.

There are now 800 such affiliates offering programs around the world, with all trainers both trained and licensed through Rock Steady Boxing.

Heather heard the testimonials from many who found their lives changed by joining the Indianapolis program, and brought that information to Toffolo, who looked into it. Soon he and his wife were in Indianapolis themselves to learn more about it, and returned to ask White Oaks to offer it at their fitness centre, at a special price so that non-members wouldnt have to pay for a membership. White Oaks agreed, and thus it began, the first and only one in Niagara.

What is really important about the program at White Oaks, Heather says, is the commitment Mario and his wife Linda have made to this endeavour. Everyone loves them and so appreciates all they do for us. Unless they are out of town and then they have other trainers take over they are there, no matter the weather, no matter the holiday. They are truly caring and so committed and involved. We are very lucky.

The program has grown to include 34 regulars from across the region, but Toffolo knows there are many more potential boxers in Niagara who could benefit. The only one nearby opened recently in Hamilton, started by a couple who learned about it by participating in Toffolos sessions.

There are about 1,000 people in Niagara Region diagnosed with Parkinsons, Toffolo says. His goal is to reach many more of them and to see the program grow across Niagara.

The testimonials from those interviewed on the CBC documentary are no different than what you hear at White Oaks, says Heather.

Her husband Henry is now 90, and doesnt miss a class. She attends to support him, and also does some boxing herself.

While a hand tremor is often the first sign of Parkinsons disease, the symptoms can be very different for each individual, unbelievably different, explains Toffolo, and can go for years undiagnosed, which means they arent getting the help they could.

And a lot of people are in denial. They dont want to know, and they dont want to talk about it.

Once diagnosed, many say they had seen the signs, but just thought it was due to aging.

Parkinsons is a neurodegenerative disease with no cure, caused by a lack of dopamine, explains Toffolo, and as it progresses, it can rob people of coordination, balance and strength.

Research has shown Rock Steady Boxing can slow down the progression of the disease, as Henry firmly believes it has for him.

Like the disease itself, everyone in the class will see individual results. It can reduce symptoms for some, their tremors disappear. Boxers in Toffolos sessions speak of feeling stronger, and with improved balance are less likely to fall. And its typical to develop a confidence in themselves to do what they thought they couldnt.

Rock Steady Boxing improves their quality of life, he says, and not only because of the boxing, but because of the support they feel from everyone around them.

The exercise plan we have here with Rock Steady Boxing is a life-saver, says Henry. I truly believe that.

And if we hadnt been living here in Niagara and working out at White Oaks, with our connection to Mario, Henry wouldnt be here today. Hed be in Upper Canada Lodge or some other such location like it, says Heather.

Henry still shakes a little, but not as much as I would without this, he says of the boxing program. There is no cure, so what is the alternative? Its not magic. You have to work at it.

He wont miss a class. Parkinsons doesnt take a rest, so neither do we, a refrain heard throughout the class.

During COVID, some members continued their workouts online, says Toffolo, helping to maintain their fitness levels, but those who didnt went down hill quickly.

Many people in the class say they come regularly, three days a week, and wont miss one. When they travel, they seek out a gym to continue to exercise, as Heather and Henry do.

Im committed to exercise, Henry says. I like to follow the routine. Even at 90, he adds, I find it invigorating, not exhausting.

And, he adds, I feel like I belong here. Its like a second family.

Toffolo, retired from GM, says he has always worked out to stay fit, running marathons and lifting weights. Now his workouts are with his boxers. These guys keep me young, he says.

Visiting the gym during a session means greeting familiar faces from NOTL, as they work through their exercise programs. The class is divided in half, one group doing flexibility training, the other in the boxing room.

Overseeing one group is Cathy Mills from NOTL, group exercise director at The Club at White Oaks she is one of the trainers, and her husband Rick Mills is a volunteer, helping to put boxers through their paces.

I do this because it takes such bravery, such courage to come here, says Rick. If I am able to be of any help, thats what I want to do.

Oresta Simpson, one of the more recent members, is doing some stretches, and as Toffolo watches, he notices she is able to bend her knees and lower herself considerably farther than when she started. She laughs that its because she has an audience shes chatting with The Local as she stretches.

If you dont exercise, she says you regress.

Since she started Rock Steady Boxing, I feel much more confident, she says.

Her symptoms began with freezing, a situation where she couldnt move her legs. It feels like being cemented to the ground.

She heard about the program through a friend, she says, a psychologist.

This program has been amazing. At one point I couldnt go shopping. I couldnt do anything. I felt awful. Then I was diagnosed with Parkinsons and everything fell into place.

As Toffolo watches her exercise, he says, I can see the difference. I can see her becoming more independent.

Cheryl Smith, 64, comes from Thorold to attend the program she was there the day it started, Oct. 16, 2016.

She had been diagnosed about a year before that. This has helped me big time, she tells The Local.

I see a difference when I dont do it. If you go away you have to find a gym, otherwise you lose it.

She too wont miss a session, and Heather says the benefits for Smith are noticeable. You would never know she has Parkinsons. It seems like she hasnt declined at all.

Smith says she has, a little bit, but she has also been able to reduce her medication, and she attributes that to the boxing.

Peggy Thorne comes from St. Catharines. When she was diagnosed she was told she should keep active. This has been phenomenal, she says. I feel it helps me focus. Its amazing what you thought you couldnt do, and you get here and find out you can. And you have a whole community of people to work with. They help to make you feel good emotionally and physically. I love these people!

Noel Morris, at 62 one of the younger participants, is from NOTL. He was diagnosed recently, and he too has already seen a difference.

You feel better when you learn and through the stretch routine. It also helps clear some of the brain fog that can comes with Parkinsons and that feels good.

As he says that, the boxing group has just finished a group exercise led by Rick Mills, and with each movement they shout out the multiplication table they are making sure they exercise their brain as well.

The price of the program is a monthly fee of $140, about $11 per session. There is a drop-in fee, but it is seldom used Toffolo welcomes those who want to try it out the without charge.

See the rest here:
Boxing, exercise routine improves quality of life for those with Parkinson's - NotlLocal.com

Bikes and the outdoors go together like

Thats just what happened to Dave Ambrose, a New York City venture capitalist whose friends suggested he try indoor training when his busy work schedule kept him away from his long rides. He quickly said no. I thought it was boring, Ambrose says. I wanted to meet people and be outdoors. The problem was that Ambrose didnt realize he could create an indoor cycling training routine that would perfectly mimic his ideal outdoor cycling scenario.

Fortunately, his friends persisted, and Ambrose tried out Zwift (a cycling app) on a Wahoo Kickr (an indoor trainer). I did 45 minutes for the first ride and thought, This is amazing. You actually feel like youre riding outside, Ambrose says. The resistance is changing with the terrain. There are other riders everywhere. Its competitive. It changed everything I thought about indoor cycling.

Hooked, Ambrose got his own Kickr and Zwift subscription. He began riding 100 miles a weektwice as much as he ever did outdoors. Inspired, he begin to cook more and eat out less.

I had a ton more energy and I wanted to get even fitter and stronger, Ambrose says. I didnt want to go to a gym. I figuredlike with cyclingthere must be something I could do at home.

His fiance was into Peloton, so Ambrose discovered the platforms strength classes and started consistently tacking on core workouts to his Zwift routine. He has created his own at-home cross-training routine.

Ambrose trains indoors with TrainerRoad, competes in Zwift races, and does core workouts via Peloton. The subscriptions (sans equipment) add up to about $55 a month, which is more affordable than the average gym membership in New York City. Ambrose says they are totally worth it. I feel like a new person," he says. Its an incredible time for a cyclist to get fit and stay fit no matter the season or how busy they are.

So, whatever your outdoor cycling habits and goals, here are the gear and apps you can choose from to help create your indoor cycling set-up.

Todays indoor cycling experience is interactive, immersive, and honestly enjoyable. Like outdoor riding, it can also serve specific goals such as building a base, losing weight, winning a race, or just having a good time on two wheels. As Ambroses story shows, you just need to choose the right indoor training system (or systems) to get it done. Here are some of the most popular indoor cycling options to help you accomplish any goal.

Best for: Riders who want to bring all the fun of cycling inside

How it works: Zwift aspires to mimic riding outdoors right in your very own living room. So if rolling from the coffee shop with 15 of your friends while chitchatting as you spin down new roads is your dream ride, Zwift is the perfect place for you. You create a personalized avatar, input your height and weight, and zip down the road at speeds based on your power output.

There are tons of options for cycling fun: join group rides, line up for a race, meet up with a friend and just ride, or do some of the pre-programmed Zwift workouts. You can also take an in-app FTP test and follow one of their training plans to get ready for a century or other goal. But the real gold is in the game: earning new wheels, unlocking new courses, chatting with fellow riders via the app. Its all the trappings and socially competitive stuff you love about outdoor cycling, brought indoors.

Details: $14.99/month; available for iOS, Apple TV, Android, Mac, and Windows/PC; requires a smart trainer for the best experience, but non-smart trainers and rollers are compatible with the use of an ANT+ or bluetooth speed sensor or a power meter.

Best for: Riders who want progressive, structured trainingno games necessary.

How it works: TrainerRoad, unlike its competitors, is for the cyclist who doesnt need dazzling animation, virtual hangouts, or trophies. The whole system is geared around your FTP, which you establish via an in-app baseline test. Then choose from one of the professionally-created plan to reach your specific goal. The guided workouts include on-screen motivational text, but you determine any other entertainment. The app lets you watch whatever you want while the workout streams on the bottom of the screen. The workouts can also be optimized to take outdoors on the road via Garmin Edge and Forerunner devices, as well as Wahoo head units when nice weather beckons.

Details: $19.95/month or $189/year, available for iOS, Android, Mac, and PC; requires a power meter and smart trainer to have automatic resistance control. VirtualPower requires only a speed sensor.

Best for: HIIT fanatics who are hunting for solid power-based training and complete fitness coaching.

How it works: With workouts called Violator and The Hunted, Wahoo X is a membership program that offers training plans that adjust to help you achieve your goals. If you geek out on HIIT training, youll love it. Its also one of the best apps for multi-sport and all-around athletes, as they have running, cycling, and triathlon videos, as well as mental training programs, strength training, and cycling-centric yoga workouts.

Details: $14.99/month or $149/year, available for iOS, Mac, and Windows; requires an indoor or smart trainer, such as the Wahoo Kickr.

Best for: Spin class lovers and riders who just want to get or stay fit

How it works: Peloton offers an array of classes you can do right in your living room. The interactive fitness platform is work with the Peloton bike, complete with a built-in digital screen streams live and on-demand instructor-led classes along with relevant metrics. However, you can also get in on the fun by pairing the Peloton digital app with your regular indoor training bike.

You can also use Peloton for cross-training. The brand offers running, walking, bootcamp, strength, stretching, cardio, yoga and meditation, so you also can use it for general strength and fitness training instead of going to the gym.

Details: Peloton has new and refurbished bikes available at various prices and payment plans. The Peloton Digital app alone is $12.99 and available for iOS, Android, and web. Its $24 a month for the Peloton App+.

Best for: Serious, all-season cyclists who want to simulate the outdoor riding experience indoors on a moments notice.

How it works: The high-tech, smart stationary bikes business is booming and unlike in the past, cyclists have options way beyond the basic indoor cycling Spin bikes. These specialized bikes are designed to more closely mirror your outdoor bike, from the geometry and fit to real shifting and accurate gear ratiosthe Wahoo Kickr can even match your 11-speed drivetrain groupset. These smart cycles can cost as much as a second bike, but there are more affordable options out there. So, if you want to bring the outdoors into your house and are tired of dragging your bike through the house and wrestling it on and off the trainer, they could be worth the investment.

The Fit Chick

Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, Pn1 certified nutrition coach, pro licensed off road racer, and All-American Ironman triathlete.

See the rest here:
Indoor Cycling Training - The Best Apps to Crush Your Indoor Riding - Bicycling

Best workout apps: Quick Menu

If the cost of gym memberships feels like an expense you can do without right now, the best workout apps could be your saving grace. We've tried and tested many of the workout apps deemed "the best," whether that's for strength training, yoga, Pilates or CrossFit.

Workout apps are so advanced that just about any exercise style has been included, and whatever your goal, you can access an online community of like-minded people, as well as advice and personal trainers. Some home gym equipment now comes with its own handy partner app, like leading brands Peloton and Technogym, but that doesn't mean it's the best workout app for you.

For example, if you want to learn how to train for a marathon, your focus will be on running apps like Strava or Runna.Some of the apps we've chosen suit the best exercise bikes or best treadmills and others have options for mindfulness and recovery.

Apps like Peloton require a monthly subscription, which ranges from reasonable to pretty darn expensive, but others are completely free or at least offer a free trial period.If you're wondering which is the best workout app for you, here are the pros and cons of each and what you can expect after you've downloaded them.

Jane McGuire

Jane McGuire is Tom's Guide's Fitness Editor and she's spent years writing about all things health and fitness. She crossed the finish line of her last marathon in 3:38, with the Garmin Forerunner 965 on her wrist.

Here are the best workout apps you can buy right now based on our testing. Scroll down for in-depth reviews.

Best for iPhone users

Best for iPhone users

With HIIT, strength, core, yoga, Pilates and meditation classes, theres a huge variety of workouts to choose from with Apple Fitness Plus, taught by a range of different trainers.

Read more below

Best free workout app

Best free workout app

Nike Training Club has made the app completely free for users, and unlike others on this list, theres no paid version anymore.You now have the option to filter workouts by muscle group and workout focus too.

Read more below

Best for bikes and treadmills

Best for bikes and treadmills

The Peloton workout app has thousands of interactive classes thatll help you strengthen, sculpt, and get that post-Peloton buzz. The instructors stand out from the crowd, and theres also the option to join live classes, and compete with friends.

Read more below

Best for women

Best for women

The Sweat app has now grown into an extensive training app with a number of different programs and recipes to help you reach your goals. There's a structured program for every woman.

Read more below

Best for versatility

Best for versatility

EvolveYou is perfect if you're someone who likes to mix up your workouts, alternating between cardio or weights, Pilates or HIIT, the gym, or workouts in your living room. The app has six different trainers on board.

Read more below

Best for men

Best for men

You could do a lot worse than opt for the Centr app favored by Thor. Actor Chris Hemsworth has thrown his weight behind Centr, an app that looks to combine exercise with meal planning and mindfulness to help both your physical and mental shape.

Read more below

Best workout app for iPhone and Apple Watch wearers

Connects seamlessly with Apple Watch

Content updated regularly

Wide range of classes

Available to anyone with an iPhone

Cant sort classes by difficulty

Apple Fitness Plus is one of the best workout apps for Apple users. With HIIT, strength, core, yoga, Pilates, and meditation classes amongst others, theres a huge variety of workouts to choose from, taught by a range of different trainers. During testing, we also liked the fact there were two instructors in the background during classes, showing modifications for beginners, or those looking to push themselves harder this is particularly handy as theres no option to filter classes by difficulty.

The app can feel a little overwhelming at a first glance, but classes can be filtered by trainer, time, and the music you prefer to work out to. You can also add classes to your library, which lets you select classes youve taken before, or plan on taking in the future, at a glance.

During a workout, if you're wearing one of the best Apple Watches, youll be able to see stats from your Apple Watch on the screen. Following an update in 2022, you don't need to wear an Apple Watch to be able to access Apple Fitness Plus classes, however, and even without wearing a watch, you'll still get access to thousands of fitness classes you can do at home or in the gym.

The Apple Fitness Plus app won our best fitness app/subscription award in our 2022 Tom's Guide Fitness awards because of the huge variety of workouts on offer, and for its seamless integration for connecting with the iPhone and Apple Watch. We were also impressed with how often Apple adds new workouts to the platform to help prevent users from getting bored.

Read our full Apple Fitness Plus review.

Best workout app for free workouts

Content completely free

Classes labeled by intensity

Home workouts

Apple Watch app

Nike removed training programs from app

In March 2020, Nike made its Nike Training Club app content completely free for 90 days, to help people keep fit while they stayed at home during the COVID-19 pandemic. Since then, the app has been completely free for users, and unlike others on this list, theres no paid version anymore.

However, with the update, Nike removed some of their training programs, which used to be a popular feature of the app. Instead, you now have the option to filter workouts by muscle group abs and core, arms and shoulders, or glutes and legs, workout focus endurance, mobility, strength, and yoga, and by equipment. There is also the option to filter by duration, level, and intensity.

During testing, we found the instructor-led workouts to be engaging and motivating, and also enjoyed the whiteboard workouts, which show you the entire workout so you can follow at your own pace. Theres also the option to connect the workout to your Apple Music. Its not perfect, but for a free app, theres plenty to keep you moving here.

Read our full Nike Training Club app review here.

Download Nike Training Club: Android, iOS.

Best workout app for exercise bike and treadmill users

Price: Free, $12.99, or $24.99 per month

A wide range of motivational classes

Easy to stack and save classes for later

Live classes to join with friends

Can be completely free

Still need equipment for full Peloton experience

If you cant afford a Peloton exercise bike or Tread to stay in shape, the Peloton workout app is the next best thing. There are thousands of interactive classes to take thatll help you strengthen, sculpt, and get that post-Peloton buzz. The instructors stand out from the crowd in terms of their enthusiasm, and theres also the option to join live classes, and compete with friends.

From strength to yoga, to HIIT cardio, when testing this app, we found it difficult to get bored. The option to stack classes is great, and lets you add multiple classes together so you can seamlessly add a cool-down or stretch to your workout. The classes are easy to follow on a phone or tablet, but to get a real Peloton experience, wed recommend streaming the workouts on the TV.

The Peloton programs give you a longer schedule of classes to help you reach your goal, whether that be to get stronger, or to crush your core in four weeks. There are also different collections of workouts, which make it easier to find a range of workouts by type, for example, strength for runners, resistance band training, or Pilates classes.

Of course, to get the most out of Peloton, its worth having access to one of the best exercise bikes, or the best treadmills to take the bike and tread classes, but even without, this is a great workout app with some of the most motivating instructors around.

In May 2023, Peloton announced three new app-only membership options: Peloton App Free(free),Peloton App One($12.99/month) andPeloton App+($24/month). App One members will get strength and floor-based workouts, while App+ unlocks cardio classes.Read more about the different membership options, and Peloton Gym workouts here.

Download Peloton now: Android, iOS

Read our full Peloton app review.

Best workout app for women

Price: $19.99 monthly/ $119.94 yearly

A number of different trainers and training plans

Easy to follow

Nutrition plans are also available

Apple Watch compatible

Need to manually tap the screen during workouts

The brainchild of Australian personal trainer Kayla Itsines, Sweat started as a series of downloadable "Bikini Body Guides" in 2015 and has now grown into an extensive training app with a number of different programs and recipes to help you reach your goals. There's a structured program for every woman from the new mom taking her first steps into post-baby fitness, to the girl looking to gain more confidence in the weights room at the gym.

Trainers include Kayla herself, as well as the likes of Kelsey Wells, Chontel Duncan, Britany Williams, and Stephanie Sanzo. You can switch your program easily and take on-demand classes if you feel like adding the odd barre session to your planner. The workouts are also compatible with Apple Watch. Theres no free version of the app, although newbies can sign up for a 7-day free trial.

During testing, we loved the range of workouts but found it a little irritating having to bend down and manually skip between exercises, although it wasnt enough to put us off using the app regularly. Wed also say this app is definitely aimed at women, but theres no reason why guys couldnt follow the training plans.

Read our full Sweat review here.

Download Sweat: Android, iOS

Best for those who love to mix it up

Six different training programs with qualified trainers

Easy to use app

On-demand classes

App can be a little glitchy at times

If you're someone who likes to mix up your workouts, alternating between cardio or weights, Pilates or HIIT, the gym, or workouts in your living room, EvolveYou is a workout app worth considering. Designed for women by personal trainer Krissy Cela, the app has six different trainers on board, all of whom have a number of different workout plans to choose from.

During testing, we found the app was easy to navigate around, although we did find it a little glitchy now and again. The workouts were simple and extremely easy to follow, making the app well suited to complete newbies, and more experienced gym-goers alike. There's also the option to play your own music or listen to a podcast while working out, as you don't have to follow along with a video, which we appreciated.

The app has a 14-day free trial, which allows you to access all areas and give the workouts a try before subscribing.

Download Evolve You: Android, iOS,

Best workout app for men

Training programs

Home and gym workouts

Meal plans

No option to play your own music

When looking for a fitness regimen, you could do a lot worse than opt for the own favored by Thor. Actor Chris Hemsworth has thrown his weight behind Centr, an app that looks to combine exercise with meal planning and mindfulness to help both your physical and mental shape.

Centr offers daily workout videos that you can practice either in the gym or at home, covering a variety of disciplines (HIIT, strength training, boxing and even yoga and pilates). Meal plans let you find healthy, tasty recipes, while guided meditations and sleep tips work on putting you in the right mental space.

Read the original post:
The best workout apps in 2023 - Tom's Guide

(NAPSI)Because physical activity and healthy aging go hand in hand, getting started with a fitness program included in your health plan can do more than help you maintain your health as you age.

Movement truly is medicine, says Dr. Jaynie Bjornaraa, physical therapist, fitness professional, adjunct professor, and senior vice president of rehabilitation services and digital fitness solutions at American Specialty Health (ASH).

Dr. Bjornaraa oversees the Silver&Fit Healthy Aging and Exercise program for ASH, ensuring that its members get evidence-based recommendations when starting their fitness routines. She helped develop the programs onboarding feature, which sets members on individual fitness journeys based on their needs. Fitness levels, exercise goals, and personal preferences all factor into a tailored 14-day workout plan.

Research has shown that active movement is the best way to prevent and improve chronic disease. And the great thing about exercise is that it benefits your cognitive healthmemory and moodas much as it affects your physical well-being, according to Dr. Bjornaraa.

She offers this short list of other benefits a thoughtful fitness program can provide:

1. Improved Health Being physically active can reduce your risk of disease, strengthen your bones and muscles, help you manage weight, and boost your mental well-being.

2. Preventive Care Physical fitness can help prevent certain high-risk scenarios such as serious injury from falls, which is the leading cause of accidental death in older adults.

3. Social Interaction Some programs offer links to connect with clubs and free group fitness classes online for various types and levels of workouts.

4. Health Rewards Incentives for tracking your activity though a fitness program can earn various awards as well help you work with your medical provider to better manage any chronic disease.

5. Personal Coaching Connecting with a health coach during regularly scheduled sessions through a fitness-focused plan can help you achieve a variety of wellness goals.

6. Cost Savings Fitness-focused plans often include low-cost access to fitness centers and exercise videos for a wider variety of workout choices.

7. Quality of Life A thoughtfully designed program will help members develop a workout plan, which can help you stay mobile and maintain their independence.

Even for individuals who dont currently engage in fitness activities, Dr. Bjornaraa says its never too late to start.

You can be 80 years old, she said. Whenever you decide to start an exercise routine, youll notice the health improvements quickly add up. However, starting slow and staying consistent is the key to building fitness levels and a good program can help you steadily reach your goals.

Its important that your health plan supports your long-term healthand fitness. If youre considering adding fitness to your routine, be sure to work with doctors before starting any new exercise regimen.

Finally, once youve started a fitness plan, make the most of it. Stay committed to a lifestyle of fitness. Regular attendance in exercise classes and engaging in your wellness will go a long way to help you maintain and improve your health.

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7 reasons to get started with your fitness program - Community Voice

More and more research shows that regular exercise can improve physical and mental health for women with breast cancer. Now theres new research that suggests regular exercise may improve quality of life for women living with metastatic breast cancer, the most advanced form of breast cancer.

Presented at the 2023 San Antonio Breast Cancer Symposium this week, study results suggest a supervised exercise program may help improve symptoms that often occur with metatstatic breast cancer and its treatment, such as fatigue, nausea, pain, and anxiety. The study included 357 participants with metastatic breast cancer, 178 of which took part in a nine-month exercise program. By the end of the study, participants reported more energy, less pain, and improved mental and emotional states than the 179 participants who were part of the control group.

[During exercise sessions], patients were supervised by a physiotherapist or an exercise professional, says study author Anne May, PhD, a professor at the Julius Center for Health Sciences and Primary Care at the University Medical Center in Utrecht, Netherlands. Sometimes it was one-to-one supervision, but during most sessions the patients exercised in small groups.

The research team measured participants physical, mental, emotional, and financial quality of life using questionnaires at enrollment, and after three, six, and nine months. To test for physical fitness, participants rode a stationary bike at increasing resistance until they had to stop.

Exercise is often recommended before and after breast cancer surgery, says Melanie Crutchfield Whitten, MD, a breast surgical oncologist at Methodist Le Bonheur Healthcare in Memphis, Tennessee, who was not involved in the study. Exercising has also been shown to shrink some tumors before the operation, Dr. Crutchfield Whitten says.

A study published in 2020 in Scientific Reports found that moderate to vigorous physical activity was associated with higher survival rates in people with metastatic breast cancer. Dr. Mays study, however, focused on symptom management and quality of life.

Previous studies have found positive effects of exercise on breast cancer symptoms and treatment side effects, but these have focused on less-advanced cancer types, according to May, who adds the research team is excited about these study results because they can be used to update guidelines for metastatic breast cancer treatment.

This study has not been published in a peer-reviewed journal, but its results have encouraging implications for those living with metastatic breast cancer.

After six months, people in the exercise group reported a higher quality of life, measured by better social functioning, decreased pain, and improved breathing. Some people with metastatic breast cancer experience pain from the cancer itself but more often, pain shows up after surgery or during other treatments, according to BreastCancer.org. Exercise has previously been considered for cancer pain management, and with positive results, according to a meta-analysis published in 2023.

While the study authors are still investigating possible mechanisms for these effects, they have some ideas. For example, exercise may decrease symptoms of fatigue by lowering inflammation in the body, notes May, a concept reported in a study published in 2020. May also thinks higher quality of life questionnaire scores could be credited to fewer complaints of fatigue, pain, and dyspnea along with more physical activity, allowing more time and energy for family life and social activity.

Many people with breast cancer report fatigue and weakness during their illness and while undergoing treatment, according to BreastCancer.org. But after only six months, study participants in the exercise group found that on the stationary bike, they could reach a 13 percent higher resistance level than those in the nonexercise group.

Exercise also increases endurance, according to the American Heart Association. In addition, exercise can help with fatigue that so many people experience while going through chemotherapy, says Crutchfield Whitten.

Everyone has different thresholds for physical activity, and Crutchfield Whitten recommends speaking with your medical team to decide on an exercise plan. For my patients who are not actively undergoing treatment, the American Cancer Society recommends 150 minutes of exercise a week, with at least 30 minutes of that being a strength-related exercise. That comes out to about 30 minutes a day, five days a week, says Crutchfield Whitten.

The nine-month program may have helped people make exercise part of their everyday routine, said May in a press release. Many of the study participants kept up their exercise programs after they completed the study.

Based on the study results, May recommends healthcare providers should offer supervised exercise to their patients with metastatic breast cancer and that policymakers and insurance companies need to ensure these treatments are covered under health plans. This study has opened the door to this possibility and future research may prompt a change in metastatic breast cancer care guidelines.

Exercise guidelines have been lacking in metastatic breast cancer due to a lack of studies like this one, says May. Some patients may even worry that exercise will worsen their symptoms, she says, but this study shows it can improve them.

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Exercise Improves Quality of Life for Women with Metastatic Breast Cancer - Everyday Health

Among patients with metastaticbreast cancer, those who took part in a nine-month structured exercise program reported less fatigue and an improved quality of life compared to those who did not undergo the exercise program, according to results from thePREFERABLE-EFFECTtrial presented at theSan Antonio Breast Cancer Symposium, held December 5-9, 2023.

Breast cancer and its treatments can cause side effects, such as fatigue, nausea, pain, and shortness of breath, which can decrease a patients health-related quality of life (HR-QoL). For patients with metastatic disease, optimizing the ability to function is crucial, explained study presenter Anne May, PhD, a professor at the Julius Center for Health Sciences and Primary Care at the University Medical Center, Utrecht, in the Netherlands.

Optimizing quality of life is, of course, important for everybody, but especially for patients living with metastatic disease who undergo continuous treatment, May said. By improving quality of life through enhanced symptom management, we can help patients better enjoy their personal, social, and, if applicable, working life.

Researchers have previously assessed the effects of exercise programs on patients with less advanced cancer, finding them to benefit patients HR-QoL and energy levels. However, whether these benefits also apply to patients with metastatic disease has not been rigorously tested, May said. She added that a longer exercise program may be necessary for patients with metastatic disease because their treatment usually continues for much longer periods.

May and her colleagues enrolled 357 patients with metastatic breast cancer to the PREFERABLE-EFFECT trial, a collaboration between institutions in Germany, Poland, Spain, Sweden, the Netherlands, and Australia. All participants in the trial received a physical activity tracker and generic exercise advice; 178 patients were randomly assigned to twice-weekly supervised exercise sessions for nine months, involving balance, resistance, and aerobic exercises (one weekly session could be performed instead via an exercise app during the final three months).

At enrollment and after three, six, and nine months, the participants were surveyed using the European Organisation for Research and Treatment of Cancer Quality of Life Questionnaire (EORTC-QLQ-30), a comprehensive questionnaire assessing patients physical, mental, emotional, and financial quality of life.

Additionally, the EORTC-FA12 questionnaire was used to assess multidimensional fatigue among the participants. Each questionnaire was scored from 0 to 100, with higher scores on the EORTC-QLQ-30 indicating improved HR-QoL and higher scores on the EORTC-FA12 indicating higher levels of fatigue. Researchers also tested physical fitness using the steep ramp test, in which participants were asked to ride a stationary bike at increasing resistance levels until voluntary exhaustion.

At three, six, and nine months, respectively, patients assigned to the exercise intervention had average HR-QoL scores that were 3.9, 4.8, and 4.2 points higher than patients in the control arm. Patients who participated in the exercise intervention had EORTC-FA12 scores that were 3.4, 5.3, and 5.6 points lower (indicating decreased fatigue) at three, six, and nine months, respectively, compared with those of the patients in the control arm. All differences were statistically significant.

At six months, patients assigned to the exercise intervention also reported significantly better scores on important EORTC-QLQ-30 subscales, compared with those in the control arm, including a 5.5-point increase in social functioning, a 7.1-point decrease in pain, and a 7.6-point decrease in shortness of breath. In the steep ramp test, patients in the exercise arm reached an average maximum resistance that was 24.3 Watts (13%) higher than those in the control arm.

May and colleagues found that the nine-month intervention was not only effective but may have also encouraged longer-term compliance.

We think a nine-month program helps patients incorporate exercise into their routine, she said. Many patients continued exercising beyond nine months; exercising became part of their daily lives and cancer treatment regimens.

Based on these findings, May suggested that physicians and nurses should routinely recommend supervised exercise to patients with metastatic breast cancer and that policymakers and insurance companies should ensure cost coverage for exercise programs.

Limitations of this study include the inability to blind participants to their respective research arms, which may have motivated patients in the control arm to voluntarily increase their physical activity levels. May noted that this may have led to an underestimation of the interventions effect.

Funding for this study was provided by the European Unions Horizon 2020 research and innovation program as part of the PREFERABLE project and by the National Health and Medical Research Council of Australia. May declares no conflicts of interest.

Thisnews releasewas published by the American Association for Cancer Research on December 7, 2023.

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Exercise May Boost Quality of Life for Patients With Metastatic Breast Cancer - Cancer Health Treatment News

For First Nations people, social and emotional wellbeing can depend on connection to land, culture, spirituality and community. Disruption to these values can be harmful.

Brett Biles

Associate Dean Indigenous & Senior Scientia Lecturer., UNSW Sydney

Grace McKeon

Postdoctoral research fellow, UNSW Sydney

Jonathan Bullen

Associate Deputy Vice-Chancellor Academic, Indigenous Advancement, Curtin University

Rona Macniven

Research Fellow, UNSW Sydney

Xhana Tishler

Medical Student, UNSW Sydney

The most recent data show 24% of First Nations adults have been diagnosed with mental health or behavioural conditions. This is likely due to lasting and intergenerational effects of historical injustices, racial discrimination and cultural displacement.

Through our research we have found First Nations physical activity programs can improve social and emotional wellbeing. These programs enhance confidence and self-esteem, improve community cohesiveness and cultural identity, and deepen connection to Country.

We know physical activity can improve mental health and wellbeing. It can also prevent and reduce symptoms of anxiety and depression.

Cultural physical activity (hunting, gathering, customary activities and connecting with Country) has been a part of First Nations people's lifestyles for tens of thousands of years. These practices still hold cultural relevance today.

Going on Country has benefits for physical, social, emotional and cultural wellbeing for First Nations people. These include a healthier diet, more frequent exercise, sharing of culture, more family time, and spiritual connection.

A review of physical activity programs for First Nations people identified 110 different programs running between 2012 and 2015. Most of these programs are still running in 2023.

Our recent review found First Nations physical activity programs improved confidence and self-esteem, improved community and cultural connections, and deepened connection to Country. These findings are based on available evidence on the relationship between physical activity and First Nations social and emotional wellbeing. The review examined nine physical activity programs and initiatives which aimed to improve social and emotional wellbeing among First Nations people.

The programs we looked at were First Nations-specific physical activity programs and included women's programs, camps, sports teams and coaching courses.

Programs that do not centre First Nations community involvement and connection are unlikely to be well received or effective. These programs often have barriers to participation such as lack of transport, high program costs, or may clash with family and community commitments.

Racism within programs and services can stop First Nations people accessing them. It can also affect physical and mental health - potentially leading to anxiety, depression, smoking, psychological distress and poor sleeping patterns.

Culturally safe physical activity programs that are community-led and adopt First Nations values are effective in improving social and emotional wellbeing.

An example of such a program is Dead or Deadly. This program has seen over 648 First Nations women participate in personalised health and wellbeing programs. Women participate in group exercise, health education and camps where they improve fitness, reduce smoking, reduce chronic disease indicators, reduce psychological distress and increase resilience.

A quote from one of the participants highlights the positive effects of the program, which can help participants

[] live through anything that is put in front of them. Survive the violence; learn to live through anything. Beauty of being a cultural person; culture makes you stronger.

Another is Deadly Choices, run by the Institute for Urban Indigenous Health. The program started as a social program and included community events which focused on health education and health screening. These include making choices to stop smoking, to eat healthy food and to exercise daily. It helps people improve their knowledge of chronic disease risk factors and encourages engagement with local health services. It has been running since 2010, and programs and events include sport and recreation, cooking programs, and programs to help quit smoking.

Another key part of this program is the Deadly Choices social networking site where First Nations identity and culture is celebrated, and online yarning takes place to create and build an online community to speak about healthy choices.

Support from family and friends and opportunities to connect with community and culture are also essential for programs to work. An example of this is the Fitzroy Stars Football & Netball Club - a First Nations club based in Melbourne. Through football and netball, the club aims to increase health, increase positive parenting and strengthen the First Nations community of Melbourne. This is done through increasing cultural values and strong community connections within the team.

These cultural values include the sharing and representation of cultural knowledge through making sure family and community are at the heart of the club. Some participants spoke about feeling a sense of cultural identity and pride when representing their family groups and saw football as an opportunity to give back to their community.

Development, implementation and evaluation of physical activity programs need to be informed by First Nations people. And First Nations knowledge, cultural beliefs and practices need to be valued. This is the only way to ensure positive changes in social and emotional wellbeing.

The authors do not work for, consult, own shares in or receive funding from any company or organization that would benefit from this article, and have disclosed no relevant affiliations beyond their academic appointment.

/Courtesy of The Conversation. This material from the originating organization/author(s) might be of the point-in-time nature, and edited for clarity, style and length. Mirage.News does not take institutional positions or sides, and all views, positions, and conclusions expressed herein are solely those of the author(s).

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Cultural Elements Boost Effectiveness of Exercise for First Nations - Mirage News

Its Tuesday morning, Chico State students hurry to their classes as professors prepare lectures and grade papers.

Meanwhile, in Shurmer Gym, a different sort of class is taking place. Kinesiology students and faculty gather to set up soccer nets, bowling pins, hockey sticks and parachutes as pop music plays over speakers.

Participants trickle in with smiles, greeting their friends and volunteers. They eagerly grab their colorful name tags decorated with stickers.

The participants range from ages 16 to 50.

Some are assisted in wheelchairs while others use electric ones. Many come walking in with groups, some wearing noise-canceling headphones.

Within the first few minutes of class over 100 people gathered in the gym.

The BE:WEL Program is for individuals with disabilities and provides activities led by kinesiology faculty and students. BE:WEL stands for Beyond Exercise: Wellness Enhancement for Life.

Activities include weight training, stretching and relaxation, lap swimming, water jogging or walking programs, according to Chico States website.

The program has been around for over 25 years and focuses not only on physical but also emotional wellness.

Professors who run the program encourage students to interact with participants and practice concepts theyve learned about in class.

The program provides hands-on experience, said Josephine Blagrave, the associate professor for the department of kinesiology. Its a huge need in the community, Blagrave said.

BE:WEL focuses on working with physical or occupational therapy patients who may still need assistance and guidance, Blagrave said.

Youre going to be around people with disabilities, Blagrave said. If you dont have that exposure youre going to be uncomfortable with it.

The Monday and Wednesday classes focus on physical exercises and structured workouts. The classes usually work with individuals post-stroke or with spinal cord disabilities.

A BE:WEL participant on a exercise machine working with a student volunteer taking notes.

The Tuesday and Thursday classes are more game and activity-focused and work with individuals with intellectual and developmental disabilities. The classes not only focus on physical movement but also on socializing.

Each class begins and ends with faculty and volunteers gathering participants in a circle to play games around a large rainbow parachute.

During class, participants are encouraged to interact with everyone, often playing catch or group games like soccer and hockey with the assistance of student volunteers.

Teaching is really important in this department, Melissa Mache, the Chico State kinesiology department chair, said. Our faculty is really invested in the success of our students.

The program is the only of its kind in the Chico State kinesiology department and is primarily focused on working with residents of Chico. Its a service-learning program, Mache said.

In service-learning programs, students enhance what they have learned in the classroom by volunteering or partaking in service activities.

It helps our students it prepares them to go onto their professions, Mache said. It sets them apart from their peers.

Many participants have been coming to the program for years and know the faculty and students well.

The program is mutually beneficial, Mache said. It benefits people in a variety of ways. Students are typically either paired one-on-one with a participant or work in groups.

Graduates from the kinesiology department usually end up working in adapted physical education settings or go into occupational or physical therapy.

Annette Zavala is an undergrad student at Chico State studying exercise physiology and this is her second semester in the BE:WEL Program.

Zavala spends Mondays coaching an individual with disabilities, preparing Zavala for her intended career as a physical therapist.

She works individually with the participant, following a prepared workout loosely, and adjusts it as she sees fit, based on their progress and comfort level.

It is hands-on learning and its providing you with exposure to dealing with situations, Zavala said. One thing is knowing concepts and material, the other thing is knowing how to be a personable caregiver.

Bea Williams can be reached at [emailprotected]

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Service learning program gives Chico State students new perspective on personalized care - The Orion

KINGSTON, R.I., Nov. 30, 2023 The exercise room at Independence Square on the University of Rhode Islands Kingston campus buzzed with chatter about Thanksgiving plans, enlivened with the usual small talk and laughter.

The lightness of the session might have fooled some into thinking that this was just an ordinary exercise class, not part of a battle against a debilitating, incurable disease.

But URI doctor of physical therapy students Brianna Patton of Richmond, Rhode Island; Becca Shorr of Grafton, Massachusetts; and Lindsey Swider of West Warwick, would not have it any other way with the Parkinsons Exercise Group. The three have been leading PEG, as it is called by the participants and students, since the spring semester. The program has been operating since 2012.

The atmosphere on evaluation day illustrated the strong bond between participants and the three second-year physical therapy students who run each meeting and spend their lunchtime with people living with Parkinsons. They lead exercises to help the participants move better and deal with their disease.

I know Im not going to be cured, says Mimi White, 68, who has been attending PEG for the past two to three years, but its one hour of fun, jokes, and not taking it seriously.

White is deeply connected to the South County community, having worked at South County Hospital for 28 years, and later at URIs Health Services. Additionally, her son and husband graduated from the University.

White inevitably decided to leave her job at Health Services, where she had worked for seven years before her Parkinsons diagnosis.

The kids are wonderful, says White of the graduate students she has spent so much time with. They include everyone in everything, and they make you want to come back next week. It keeps you going.

During the recent session, Patton, Shorr and Swider, passed out exercise aides, including colorful hollow rods referred to as boom whackers, sparkly ribbons to direct arm movements, and circular neon mats that help to mark foot placement during the activities.

The exercises in the guided class work to improve balance, strength, flexibility, and cardiovascular health while supporting cognitive functions that tend to diminish as Parkinsons progresses.

During evaluation days, which occur at the beginning and end of each semester, group members take a multi-level balance test that is used to gauge their fall risk.

The exercises are incremental and continuous, but repetition of these movements is what strengthens participants ability to keep and recover their balance, and allows them to minimize the amount of time it takes for them to get back up on their feet, says Julia Johnson, a a first-year doctor physical therapy student volunteer, formerly of Portales, New Mexico.

Patton explains how Parkinsons attacks the cognitive connection between action and thought, making multitasking increasingly difficult. Oftentimes, individuals with Parkinsons need to focus on one thing at a time, because they have lost the automaticity of movement, says Patton.

Many of the participants who attend PEG meetings are URI alumni, leading to a strengthened bond between instructors and participants.

Shorr describes the rewarding experience of holding each meeting and forming a connection with participants. Not only are we helping them physically, she says, but were a big social piece in their life, and I dont think you realize that until you enter a leadership position within the group.

Membership to URI PEG is free of charge, and people living with Parkinsons at any stage of the disease are invited to attend. The recruitment of new members is another responsibility of the students involved with PEG.

In addition to posting on local Facebook groups and online forums for the Parkinsons community, the graduate students also posted flyers around campus, at local senior centers, and nearby physical therapy clinics as a part of their capstone course.

In 2021, Assistant Professor of Physical Therapy Christine Clarkin and Associate Clinical Professor Anne Marie Dupre, who are the primary organizers of the program, and have conducted prior research on neurodegenerative diseases, were named the recipients of a $10,000 grant from the Parkinsons Foundation to support the development of PEG.

Clarkin also received a grant from Brown University as part of the Advance-CTR supported by the IDeA-CTR grant to organize and assess the need for and feasibility of an interdisciplinary clinic for people with Parkinsons, which was held in spring of 2023.

Many PEG recruits were connected to the program through their prior interactions with Clarkin, having been treated at the clinic, and contributing as research subjects to her earlier studies on the disease. Attendance varies each week, but there are around 30 recipients on the email list who have attended in the past, says Patton

Specific exercises are emphasized according to each participants individual goals and obstacles, many of which focus on the core of the body so that in the event of a fall they will ideally be able to get themselves back up off of the ground (or find a way to summon help if they are injured).

If they do end up on the floor, says Swider, they at least have the education from us to get back up safely. Promoting independence is huge for us.

If you or someone you know is living with Parkinsons and is interested in learning more about the services provided, attending a session, or accessing more resources, contact Clarkin at chrisclarkin@uri.edu)

Sessions are held every Friday in the Physical Therapy Department at 25 Independence Way on campus from noon to 1 p.m.

###

This story was written by Samantha Melia, a senior journalism and political science major at the University of Rhode Island and an intern in the Department of Marketing and Communications

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Doctor of physical therapy students run exercise program for People Living with Parkinson's disease - University of Rhode Island

(NAPSI)Because physical activity and healthy aging go hand in hand, getting started with a fitness program included in your health plan can do more than help you maintain your health as you age.

Movement truly is medicine, says Dr. Jaynie Bjornaraa, physical therapist, fitness professional, adjunct professor, and senior vice president of rehabilitation services and digital fitness solutions at American Specialty Health (ASH).

Dr. Bjornaraa oversees the Silver&Fit Healthy Aging and Exercise program for ASH, ensuring that its members get evidence-based recommendations when starting their fitness routines. She helped develop the programs onboarding feature, which sets members on individual fitness journeys based on their needs. Fitness levels, exercise goals, and personal preferences all factor into a tailored 14-day workout plan.

Research has shown that active movement is the best way to prevent and improve chronic disease. And the great thing about exercise is that it benefits your cognitive healthmemory and moodas much as it affects your physical well-being, according to Dr. Bjornaraa.

She offers this short list of other benefits a thoughtful fitness program can provide:

1. Improved Health Being physically active can reduce your risk of disease, strengthen your bones and muscles, help you manage weight, and boost your mental well-being.

2. Preventive Care Physical fitness can help prevent certain high-risk scenarios such as serious injury from falls, which is the leading cause of accidental death in older adults.

3. Social Interaction Some programs offer links to connect with clubs and free group fitness classes online for various types and levels of workouts.

4. Health Rewards Incentives for tracking your activity though a fitness program can earn various awards as well help you work with your medical provider to better manage any chronic disease.

5. Personal Coaching Connecting with a health coach during regularly scheduled sessions through a fitness-focused plan can help you achieve a variety of wellness goals.

6. Cost Savings Fitness-focused plans often include low-cost access to fitness centers and exercise videos for a wider variety of workout choices.

7. Quality of Life A thoughtfully designed program will help members develop a workout plan, which can help you stay mobile and maintain their independence.

Even for individuals who dont currently engage in fitness activities, Dr. Bjornaraa says its never too late to start.

You can be 80 years old, she said. Whenever you decide to start an exercise routine, youll notice the health improvements quickly add up. However, starting slow and staying consistent is the key to building fitness levels and a good program can help you steadily reach your goals.

Its important that your health plan supports your long-term healthand fitness. If youre considering adding fitness to your routine, be sure to work with doctors before starting any new exercise regimen.

Finally, once youve started a fitness plan, make the most of it. Stay committed to a lifestyle of fitness. Regular attendance in exercise classes and engaging in your wellness will go a long way to help you maintain and improve your health.

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7 Reasons to Get Started with Your Fitness Program - The Jersey Tomato Press

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