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Jun 15

Get Out And Walk To Slow The Aging Process And Even Reverse It – YouAreUNLTD

Why some scientists call walking the new superfood capable of reversing aging and boosting health

Spanish explorer Ponce de Len spent years sailing around the world looking for the Fountain of Youth. But according to the latest research, he might have found it if he had searched on foot. While the benefits of walking are well known from reducing blood pressure to lessening the risk of chronic diseases such as diabetes new scientific findings say walking is a powerful tool capable of slowing the aging process and even reversing it.

walking is a powerful tool capable of slowing the aging process

Data published by the Mayo Clinic in the medical journal Cell Metabolism showed that aerobic exercise that included brief sprints (aka high-intensity interval training) can reverse age-related impairment of the mitochondria important cell structures that provide 90percent of the energy needed to sustain life and organ function.

Among study participants aged 65to80, mitochondrial function improved by a whopping 70percent. Lead author of the study, Sreekumaran Nair, said, Based on everything we know, theres no substitute for these exercise programs when it comes to delaying the aging process. These things we are seeing cannot be done by any medicine.

walking is an ideal antidote to sitting, a major health hazard afflicting many adults

Earth shattering was the term used to describe the results. You might want to forget about your kale salads and pomegranate juice; the new superfood just may be walking. Along with its cell reparation abilities, walking is an ideal antidote to a major health hazard afflicting many aging adults sitting, which increases the risk of everything from high blood pressure and cholesterol levels to death. In fact, physical inactivity is the fourth leading risk factor for global mortality.

Regular walking leads to enhanced mood and reduced anxiety and depression, while helping to offset fatigue and, to some degree, even symptoms of pain. No gym membership required! The newest way to supersize its benefits is to make walking a total body workout: You can add hand weights to build muscle strength, which is lost through aging, or use walking poles, boosting the number of calories burned and improving the tone of the bodys core.

The benefits of walking complement all spectrums of health including physical, psychological and social well-being

Walking is the most common form of physical activity with many obvious, and not so obvious, health benefits, says Dr. Agnes Coutinho, a registered kinesiologist and acting head of the kinesiology program at University of GuelphHumber, Toronto. The benefits of walking complement all spectrums of health including physical, psychological and social well-being.

Some of the benefits are immediate (lowered blood sugar, for example), while others are more long term and can fend off common age-related illnesses, such as obesity, high cholesterol, vascular stiffness, joint pain, inflammation and mental stress. Thats plenty of incentive to start putting take a walk on your to-do list now.

But how much do you need to walk in order to reap health benefits? It all depends on your personal goal. The Canadian Society for Exercise Physiology says that adults of all ages should accumulate a minimum of 150minutes of aerobic physical activity per week. This activity should be moderate to vigorous intensity (causing you to breathe harder and sweat a little), and can be performed in bouts of 10minutes or more, says Dr. Coutinho.

Based on this recommendation, a goal to maintain good health could include 30-minute walks at least five days per week.

Although the Canadian Physical Activity Guidelines (PDF) recommend moderate to vigorous intensity, such as brisk walking, again, it all depends on personal goals. Everyone should do what they can regardless of their current level of fitness.

High-profile walkers include stars such as Brooke Shields, Sheryl Crow, Madonna, Julia Roberts and Suzanne Somers, and supermodels Heidi Klum and Elle Macpherson. Toronto-born celebrity fitness trainer Harley Pasternak, who has whipped the bodies of Lady Gaga, Bono and Jennifer Hudson into shape, calls walking the most effective form of exercise.

For those with arthritis in the knee or hip, one option is to try ACTIVATOR poles, designed by an occupational therapist for patient rehabilitation in long-term conditions such as multiple sclerosis, spinal ailments and Parkinsons, as well as recovery after hip or knee surgery. Urban poling has been shown to reduce impact on knee and hip joints, improve walking speed and increase muscle strength, which can prevent falls.

Urban poling has been shown to reduce impact on knee and hip joints

Walking devotee Bob Ferguson, discovered first-hand the benefits of using poles. In the past I had difficulty walking to the park just half a block away. But with these poles I walked five times farther, he says. It only took me about 25steps to get my stride, and off I went. Walking was an exercise I definitely needed but was not getting. It gave me stability and confidence. When I got home I felt like I could take on the world.

To maximize the health benefits of walking, the key is to do it regularly, according to Dr. Coutinho. Also consider incorporating walking poles to engage the upper body.

When we walk we use only the lower part of our body. When we add poles we engage our abdomen, back, shoulders and arm muscles burning more calories and creating a resistance workout for the muscles in both the upper and lower body, with every step, she says. Adding poles provides a better cardio-respiratory workout, activates core muscles and has a greater effect on lowering blood sugar.

The key to long-term success is setting your own pace

The key to long-term success is setting your own pace literally! For those with arthritis or other conditions that may limit the ability to walk, taking it slower is definitely better, because a slower pace may reduce stress on the joints. Everyone should do what they can; anything is better than nothing, but all within personal limits, says Dr. Coutinho. A brisk walk for 60minutes will burn a similar amount of calories to jogging for 30minutes. The goal is to keep moving.

If you need a bit more motivation, consider this: Walking may add as much as seven years to your life, according to the European Society of Cardiology, based on evidence of study participants who walked for 20minutes daily for six months.

Looking for a longer, healthier life? Just walk this way

Check out this YouTube video from Urban Poling on the benefits of incorporating ACTIVATOR poles into your walking routine:

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Get Out And Walk To Slow The Aging Process And Even Reverse It - YouAreUNLTD


Jun 14

Exercise caution when returning to the gym – Minneapolis Star Tribune

Having been locked out of the gym for three months, you may be eager to rush back and jump into your old workout routine after Gov. Tim Walzs order last week to allow health clubs to reopen.

After some time away, and doing the best you could with your home-based workouts, youre probably eager to rebuild your strength and muscle, said Tom Nikkola, vice president of nutrition and virtual training at Life Time.

But the last thing you want to do is end up missing even more time because you do too much too soon. While exercising your arms, legs and abs, you also need to exercise a little patience.

When youre able to return to your workouts at the club, ensure you are doing proper warmup at all times, and include stretching and recovery, he recommended.

Getting cardiovascular workouts has been easier since the Easter snowstorm gave way to warmer weather, enabling folks to get outside to run, walk and bicycle. Plus, many health clubs hosted online exercise classes that members (and sometimes even nonmembers) could follow at home.

As a result, some people actually might be in better shape now than they were in March, speculated Jennifer Menk, senior director of health and well-being for the YMCA of the Greater Twin Cities.

People who focus on strength training, however, havent had access to the free weights or exercise equipment they often use in their routines. As a result, they need to be more cautious in returning to action.

If youre jumping back into a strength program, ease into it, Nikkola said. For your first one to four weeks back, aim to work out three times per week, alternating push workouts with pull workouts. After four weeks, you can add in a fourth workout day and alternate lower-body and upper-body workouts across all four days.

Now for the good news: No matter how much you sat around the past three months, all is not lost.

Its much easier to regain fitness that youve lost than it is to build it in the first place, he promised. Youve already trained your nervous system to perform an exercise correctly. When you get back on the fitness floor, you wont need weeks to relearn movements, just like it doesnt take any time to relearn how to ride a bike the first time you get back on after the winter.

Second, you dont lose your muscle-making machinery when you lose muscle size and strength. Part of the process of muscle growth involves creating additional nuclei for your muscle cells. When you lose muscle, you lose overall muscle mass, but research shows you do not lose nuclei.

One last thing to do before you resume your workouts: Call your gym.

Anticipating lower attendance and needing time to comply with health rules, not all clubs have reopened. Twin Cities YMCAs, for instance, are staggering their openings over the next few weeks. In addition, many clubs are cutting back on their operating hours.

Most clubs have implemented changes, such as requiring people to bring their own towels and yoga mats and limiting the number of people in classes. And some are delaying the reinstitution of child-care programs.

Also be ready for new procedures, such as having to wear masks, bringing your own water bottle and being required to use cleaning wipes on equipment before and after you use it.

With limits on the number of people allowed in, many clubs are instituting online reservation systems. Some also are requiring a temperature check and/or a verbal health screening when you arrive.

@stribstrick

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Exercise caution when returning to the gym - Minneapolis Star Tribune


Jun 14

The Starting Strength Linear Periodization Program Fitness Volt – FitnessVolt.com

For new lifters, the idea of starting a strength training may be daunting. Therefore, to guide you on your way to success, it is recommended that you follow a strength training program.

When it comes to beginner training plans there are many to choose from. This can make it difficult to differentiate the effective from the ineffective.

However, one of the most effective beginner strength training programs is Starting Strength by Mark Rippetoe.

This article will provide details on the Starting Strength plan and explain what makes it a great choice for strength training beginners.

As the name of the program suggests, Starting Strength is a barbell-based resistance program aimed at the strength training beginner.

Its a scientifically based plan that has helped thousands of novice lifters make significant progress in terms of muscular strength and size.

The program itself is clear and simple. It sticks to the essentials of strength training and gradually progresses to ensure that optimal results are achieved.

Starting Strength can be broken downinto four phases. The rate at which you move through these phases depends entirely on how quickly you make progress with your strength and movement.

In phase one, the focus is on laying foundations to be built upon. As a result, the emphasis is on learning the exercises and movement patterns.

After youve developed proficiency with phase one, you can move on to phase two. This phase adds an explosive element to your training with an exercise known as the power clean.

At phase three, chin-ups are added and the intensity continues to gradually increase to maximize strength development. Out of all of the phases, phase three is likely to last the longest.

Finally, phase four is known as the advanced novice stage. This phase introduces one lighter squatting session along with heavy squats twice per week.

Download the Starting Strength LP Spreadsheet below:

Many popular beginner training programs follow a structure known as linear periodization (or linear progression).

Linear periodization programs gradually increase training intensity while progressively reducing training volume in order to maximize results (1).

The goal with linear periodized programs is to lift a greater amount of weight for each exercise every session.

Programs that follow linear periodization are popular in beginner training programs for a number of reasons.

Linear periodization programs are straightforward and easy to follow. For someone who is new to strength training, intricate programs can be confusing and overly challenging.

The simplicity of the Starting Strength workouts makes this program highly attractive to the novice.

Additionally, those who are new to strength training tend to make rapid progress. This is something that Mark Rippetoe refers to as the novice effect.

The novice effect occurs because the training stimulus is something new. Therefore, the body reacts and adapts extremely quickly in order to deal with the stress of training.

As a result, it is not uncommon for a beginner lifter to experience improvements on a session to session basis.

The untrained individual may initially be capable of adding as much as ten pounds to their deadlift and squat, and five pounds to upper body exercises per week.

With linear periodization, the goal is to lift more and more weight over time. Therefore, this is the perfect training structure to maximize the novice effect and make large advancements in strength.

In addition to the simple program structure, the starting strength routine could not be much more straightforward.

There are only two workouts found in the Starting Strength program workout A and B. These two workouts are alternated with each session.

The program demands that you train three times each week and uses a one day on, one day off pattern. This allows the body to fully recover between training sessions.

The most common way of scheduling training is to work out on Monday, Wednesday, and Friday and use the other days for recovery.

However, providing that recovery days are incorporated into the schedule, you can use whatever structure works best.

Here is the example routine:

Workouts A and B are both full-body workouts that focus on compound exercises. These are exercises that activate numerous muscle groups across a range of joints.

Compound exercises are highly effective for building muscular strength and size (2).

In the first phase, there are only four exercises to be performed the squat, deadlift, bench press, and overhead press.

These four exercises are commonly seen as the ultimate strength-building exercises. As a result, they tend to be the foundation of the majority of effective strength programs.

Excluding warm-up sets, the squat and overhead press are to be performed for three sets of five repetitions while the deadlift is programmed for just one set of five repetitions.

As you move through phases two and three, two more exercises are added the power clean and chin-up.

Because the training structure remains the same, adding these exercises into the routine is straightforward.

Upon reaching phase four, you will notice that the workouts have not significantly changed since phase one.

In phase four, squats are still to be performed three times per week, however, now there is one light squat day and two heavy squat days. Other than that, the workouts are very similar.

When it comes to training volume, many believe that five sets of five reps yields the greatest improvements in muscular strength and power.

The conventional understanding is that performing sets of one to five reps is best for strength, six to twelve for hypertrophy, and twelve or more for endurance.

From research conducted on differing loads and rep ranges, it is clear that heavyweight is most optimal for building strength (3).

This explains why the majority of powerlifting and strength-building training programs tend to focus on performing five reps with compound exercises.

Starting Strength is no different and both workouts focus on performing sets of five reps with all exercises.

However, the program does not prescribe five sets per exercise.

For the squat, bench and overhead press, three working sets of five reps are to be performed.

Due to the specific demands of the exercises, the volume differs with the deadlift and power clean.

For the deadlift, only one working set is required whereas, with the power clean, five sets of three reps are to be performed.

There are a number of reasons why the Starting Strength program uses less training volume.

First of all, Starting Strength has not been designed as a powerlifting program. Typical powerlifting programs are founded on five by five.

While the program does indeed have some similarities to powerlifting programs, it has not specifically been created for powerlifters.

Rather, the purpose of Starting Strength is to allow beginners to begin strength training in a safe and most efficient manner.

Considering the fact that this program has been designed for the absolute beginner, performing five sets of five reps will likely be overly demanding and unsustainable.

As highlighted, beginners do not need a large training stimulus in order to make substantial progress in strength and size.

By performing a high volume of training, the beginner will not be able to deal with the demands of training which may cause overtraining.

When overtraining occurs, significant regressions in strength and size, extreme fatigue, and injury may be experienced (4).

Furthermore, to maximize the novice effect, the weights used should still be challenging while promoting proper form.

Much of the adaptations seen during the novice effect are neural (5). Consequently, during workouts, there should be a great focus on your movement and form.

Using heavy weights for five sets may lead to significant fatigue build-up and prevent the individual from completing all sets and reps with good form.

Moreover, a compromised form can interfere with development and increase the risk of injury.

For more information on Starting Strength and how it works, refer to Mark Rippetoes book titled Starting Strength: Basic Barbell Training.

Rippetoe has utilized all the knowledge and experience he has accumulated over the years to write a simple, clear, and effective training guide.

As well as providing the Starting Strength program, the book also provides a full breakdown and an in-depth guide on the compound lifts that are utilized in the program.

Since its release in 2005, the book has sold over 250,000 copies and has helped thousands of people worldwide build incredible strength.

A) While it certainly has powerlifting influences, the program has not specifically been designed for powerlifters. Rather, it is for absolute novices looking to start strength training.

A) The workouts revolve around five compound exercises; the squat, deadlift, bench press, overhead press, and power clean.

A) Mark Rippetoe coined the term in reference to the phenomenon where novices experience rapid adaptations in response to strength training.

A) There are four distinct phases of Starting Strength. Once you have moved through all four phases should you consider moving onto a more advanced training program.

For those who have never used a barbell or performed any form of strength training before, the Starting Strength training program is a great place to start.

Not only is it easy to grasp, but the combination of linear progression, effective exercise selection, and adequate training volume allows the novice to build strength in the most optimal fashion.

1 Lorenz, Daniel S.; Reiman, Michael P.; Walker, John C. (2010-11). Periodization. Sports Health. 2 (6): 509518. doi:10.1177/1941738110375910. ISSN 1941-7381. PMC 3438871. PMID 23015982.

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5744434/

3 Schoenfeld, Brad J.; Contreras, Bret; Vigotsky, Andrew D.; Peterson, Mark (2016-12-01). Differential Effects of Heavy Versus Moderate Loads on Measures of Strength and Hypertrophy in Resistance-Trained Men. Journal of Sports Science & Medicine. 15 (4): 715722. ISSN 1303-2968. PMC 5131226. PMID 27928218.

4 Kreher, Jeffrey B.; Schwartz, Jennifer B. (2012-3). Overtraining Syndrome. Sports Health. 4 (2): 128138. doi:10.1177/1941738111434406. ISSN 1941-7381. PMC 3435910. PMID 23016079.

5 Tg, Balshaw; Gj, Massey; Tm, Maden-Wilkinson; Mb, Lanza; Jp, Folland (2019 Mar). Neural Adaptations After 4 Years vs 12 Weeks of Resistance Training vs Untrained. Scandinavian journal of medicine & science in sports. PMID 30387185.

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The Starting Strength Linear Periodization Program Fitness Volt - FitnessVolt.com


Jun 14

The ‘Quarantine 15’: Weight gain (and loss) and the effects of stay-at-home – St. Louis Post-Dispatch

Prioritize your mental health: Those experiencing a decline in their mental health can utilize at-home resources available online, on sites such as nami.org. Staying in touch with a support system through video calls and seeking out positive experiences can help people maintain mental health.

Revamp your routine: Rather than scheduling your routine around work, practices and excursions, set specific mealtimes and wake-up times to create a structure thats conducive to healthy eating habits.

Food fixes: Meal planning and reducing the amount of unhealthy snacks in the house is another step toward healthy habits. Evans-Vitale, a certified functional nutritionist, instructs clients to avoid sugar, inflammatory fats canola oils, seed oils and hydrogenated oils and alcohol. At the grocery store, she recommends buying leafy greens, microgreens, walnuts, bee pollen and algae foods, which can also be found online. She also recommends frozen vegetables when fresh items arent accessible.

Dr. Megan Renner, a primary care physician in St. Charles, has not seen significant weight gain among her patients. In fact, she has noted the opposite.

The pandemic has encouraged many individuals in our communities to begin home exercise programs while under stay-at-home orders, Renner said. As a result, Im seeing significant progress being made toward weight-loss goals.

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The 'Quarantine 15': Weight gain (and loss) and the effects of stay-at-home - St. Louis Post-Dispatch


Jun 14

County of Kings modifying summer recreation programs in light of COVID-19 – TheChronicleHerald.ca

COLDBROOK, N.S.

With more people being isolated at home, many are realizing the importance of finding activities to keep busy.

This was the message from County of Kings deputy chief administrative officer Rob Frost as he made a presentation to councillors about the focus of municipal recreation programs at the June session.

Frost said the focus on recreational programming has shifted in a different direction in light of the COVID-19 pandemic. Staff has been working to ensurecitizens have access to recreational opportunities while respecting public health concerns.

He said municipal recreation departments across the Annapolis Valley have been working very well together to create innovative programming and avoid duplication. This includes various virtual programs and a strong focus on trails and outdoor activities.

Were working on a number of promotions of different trails throughout the municipality and equipment loan programs so people can continue to be active on their own, Frost said.

One program created right off the bat was Stay at Home Activities for Kids, which was promoted through social media and other venues.

Frost said municipal staff made the program available as soon as March break would have ended, an initiative that was duplicated or replicated in a similar way by several other municipalities.

Another new initiative was developing and creating Seniors Kits, in partnership with the Kings County Seniors Safety Society. This involved the creation of 250 kits that were safely distributed to seniors throughout Kings County.

The kits included masks, hand sanitizer, puzzle books, a treat, exercise bands, and information on exercising at home. Frost reportedseniors who received the kits were delighted.

Recreation co-ordinator Shawn Fevens and his family have been doing videos that guide viewers through a half-hour Tumblebugs exercise program. This is a basic movement program overseen by Gymnastics Nova Scotia that would normally be offered in multiple locations across the municipality.

Several regular programs, activities, and events wont be happening or will be modified in light of the ongoing situation with COVID-19. For example, although theyre working on a virtual celebration in partnership with neighbouring municipalities, there won't be aCanada Day event at Aylesford Lake Beach.

The volunteer banquet that usually happens in April waspostponed to next year. Traditional kayaking and day camps wont be happening and the tennis program will either be cancelled or modified and made available later in the year.

Frost said its possible that pop-up day camps in various locations may become viable if conditions change and as long as public health guidelines can be followed. Frost said the purpose would be to encourage families or the members of a family bubble to come out and take part in a variety of activities. If there was equipment involved, it would be sanitized after each use.

Obviously, there are some logistics to figure out, if that is something we can do, he said.

There are plans for a virtual youth leadership program. Planning is also underway for the possibility of swimming programs in the fall at the Nova Scotia Youth Centre in Waterville.

Frost said community play boxes likely wont be filled with equipment until the province permits the reopening of playgrounds.

Kirk.starratt@kingscountynews.ca

For more information on the availability of municipal recreation programs in Kings County, visit http://www.countyofkings.ca and click on Guide to Municipal Services during COVID-19.

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County of Kings modifying summer recreation programs in light of COVID-19 - TheChronicleHerald.ca


Jun 14

Villagers find relief in artistic therapies – The Villages Daily Sun

Pattis post-traumatic stress disorder kept a heavy pain on her heart, until one day the burden was lifted off her chest as she stood in a room at The Villages Health Colony Care Center during the Mind in Motion dance-movement therapy class.

Movement and behavioral therapist Catherine Salmons had class participants picture themselves walking through a stream with logs in it.

Pick up a log and hold it, Salmons told the group. And whatever is inside you that you want to get rid of, just take it and throw it.

Patti, a Villages resident whose last name has been omitted for privacy reasons, said her PTSD was always inside of her, causing underlying hurt and sadness.

When (Salmons) told me to throw it, I threw it, and all of a sudden it was outside of my body I dont have that pain anymore. I have the memory of it, but I dont have the pain anymore, she said.

This moment of relief happened during Pattis second session at Mind in Motion, and shes kept at it ever since.

I just feel better about myself, Patti said. I have higher self-esteem and I feel better physically. I feel more positive and more confident in my future.

Expressive arts therapy such as dance-movement therapy, art therapy and music therapy can be traced back to the 40s when it was used to treat shell-shocked World War II veterans in hospitals, according to Vivien Marcow Speiser, an expressive therapist and a professor of expressive therapies at Lesley University.

This type of therapy is still commonly used by the United States Department of Veterans Affairs, and due to a growing body of qualitative and quantitative research, it is being implemented to reach a wider variety of people in medical and social settings.

A clinical trials database through the National Library of Medicine brings up studies on expressive therapies helping manage symptoms associated with breast cancer, dementia, multiple sclerosis, autism, eating disorders, migraines, chronic tinnitus and more.

Advances in expressive therapy are causing it to grow in two ways, said Marion County-based art therapist Casey Barlow.

I would say that theres a unique process of art therapy moving both away and back into the medical model, she said.

Moving away from the medical model put the focus on making these therapies more accessible to various groups of people. At the same time, the expressive therapy world is moving back into quantitative data to show who, and what, it can help heal.

Expressive Therapy in the Medical World

Engaging with a creative process, such as with art therapy, is a way to regulate physiological function, according to Marcow Speiser.

When youre in an expressive state, your blood pressure normalizes, your heart rate normalizes, Marcow Speiser said. There are all sorts of physiological benefits of engaging with the arts.

Juliet King, associate professor of art therapy at The George Washington University and adjunct associate professor of neurology at the Indiana University School of Medicine has a research focus of integrating neuroscience with art therapy to show how interacting with the arts can benefit brain function.

When making art, the limbic system, which deals with emotion and memory, connects to the conscious part of the brain, King said.

So networks occur that allow different functions of the brain to work together, King said.

She said making art allows you to tap into the unconscious and emotional parts of your brain that the cognitive, thinking parts of your brain usually blocks.

So when somebody creates art, their brain attends to what theyre doing, but also lets go, allowing for a more relaxed conscious state.

Every time we experience emotions, that changes our heart rate and our skin temperature, King said. We found that art making in a therapeutic space has the ability to decrease a stress response. (You can) decrease cortisol and stress by engaging in an artistic process and having that process witnessed and reflected by a therapist.

King said engaging in arts activity also increases neuroplasticity, which is what allows the brain to change and adapt.

We have the capacity for this during our entire lifespan, she said. We have the capacity to create new neurons. Granted, a baby is going to have more of a plasticity to their brain than a person whos 90, but theres still the capacity. So you can imagine the value and importance that art therapy has with the aging population.

In natural aging, our bodies become more stiff, and the same can be said for the brain.

The more active our minds are, the more holistic and healthy we are, King said.

Like art, music also stimulates many areas of the brain, which promotes neuroplasticity, according to Tiffany Sparrow, a music therapist in Edmonton, Alberta.

It can also promote neural pathway generation, learning, healing, and language rehabilitation or development, Sparrow said.

For those with Alzheimers or dementia, this means that music can coax out parts of a persons personality from before the disease.

In essence, it can help peel back the layers of confusion and can sometimes help tap into pieces of a persons personality that may have been covered up, Sparrow said. Through that, there can be a sense of reconnecting, especially for family members.

AdventHealth has implemented a creative arts program within various Central Florida hospitals, working with cardiovascular, cancer, stroke, Parkinsons, hospice, ICU, NICU patients and more.

As research comes out more and more, music therapy is becoming more valid and more appreciated as an important component in medical and neuro-rehabilitative settings, said Rich Moats, program manager for the music therapy and integrative and creative arts therapy programs at AdventHealth.

The group uses music to help stroke patients regain abilities they lost from their stroke.

For example, they may place a drum in front of a patient and have them push themselves to raise their arms upwards to play.

When they hit the drum, that auditory feedback gives them the boost of I did it, Moats said.

AdventHealth also helps patients manage pain in the music therapy program.

Music can be something else to focus on as a distractor or it can decrease pain perception to help them cope with it, Moats said. We are engaging them in playing music through their pain.

The therapists might ask the patient to play what their pain would sound like. At the same time, the music floods the brain with a pleasurable stimulus.

In The Villages, people with COPD are playing the harmonica to promote healthy breathing, socialize and learn music.

Harmonicas for Health is a resident lifestyle group as well as a nationwide initiative supported by the COPD Foundation.

The COPD Foundation recommends the program for individuals with COPD or other chronic lung diseases to learn better breathing control, exercise breathing muscles, relieve stress and socialize with others. The COPD Foundations website reports that playing the harmonica can decrease shortness of breath, increase sputum mobilization and increase quality of life.

Harmonicas for Health in The Villages was started by John Mooney, of the Village of Belle Aire.

Though he is not a music therapist, he has played and taught the harmonica for decades. He also had worked with the local COPD support group the Airheads, which is what prompted him to officially start Harmonicas for Health in November 2019.

Mooney gives out harmonica kits to the participants and uses video software with backing tracks and notes that light up so participants can follow along. He also emails the group the materials so that they can do the exercises at home.

Theyre exercising, learning how to play the harmonica and learning how to read sheet music, Mooney said.

Mooney has built up a library of popular music like Where Have All the Flowers Gone, making sure to choose songs that prompt the players to inhale and exhale frequently.

(The harmonica) is the only wind instrument thats played by breathing out and breathing in, Mooney said. The in and out breathing pattern causes the breathing apparatus, the diaphragm and the chest muscles, to work so that the lungs provide the air flow.

The group hopes to resume meeting at noon Fridays at El Santiago Recreation Center and at 11:30 a.m. on Mondays at Odell Recreation Center, but will likely wait a few months to resume, according to Mooney. In the meantime, Mooney will continue to send the group materials via email.

I have COPD, and this is a big help, said Bob Springsteen, of the Village of Polo Ridge. This is a friendly group. Theres no pressure. You can go at your own pace.

Springsteen said that after just three weeks of Harmonicas for Health, he noticed a slight difference in his breathing while walking.

On the treadmill, Ive just been able to do better, he said.

Connecting the Physical and the Mental

In addition to regulating physiological function, expressive therapy can also strengthen the relationship between the body and mind.

In Salmonss Mind in Motion class, a weekly movement therapy session at Colony Care Center helps clients with depression, anxiety, trauma, dementia and other mental-health concerns work through emotions with movement.

We know that stress and trauma act on the brain, but theres a mind-body connection, Salmons said. The brain also controls and regulates body function, and it can be dysregulated by anxiety, depression, stress and trauma things that upset the system.

Dance-movement therapy uses verbal imagery to help patients find, and connect with, their emotions.

Salmons gives each session a focus, like finding the center in your body or going with the flow. She guides clients through movements set to carefully curated playlists and visual metaphors, like throw the log off your chest and pull the cord thats tightly wrapped around your spine.

This mind-body feedback loop generates a powerful, physical release of emotion, Salmons said.

We spend the whole warm-up time loosening the body, developing flow, connecting movement to feeling, building power, moving faster, Salmons said. ... This taps into flow psychology, the idea that getting into a flow state requires the presence of some challenge both physical and conceptual.

In one class, participants waved around scarves to visualize movement, flow and transition.

Salmons told the class to think of something that was currently transitioning out of their lives and to help it along. At the end of the class, they lifted up their scarves and then dropped them in unison.

Let it go, Salmons said. Do you feel the lightness?

When she first started Mind in Motion at Colony Care Center, she researched the effectiveness by setting up groups in four-week sessions and having participants take a series of surveys on mental health, sleep, self-esteem and quality of life as they completed each class.

Salmons and Carla VandeWeerd, director of research with The Villages Health and associate professor at the University of South Florida, measured these attributes prior to starting the program and after completing it.

We consistently saw month-to-month that there were statistically significant improvements, specifically in depression and self-esteem, Salmons said.

Since then, the program has expanded the number of groups its offered to and has been tailored to sub-groups of older adults with dementia who may need a different way of communication.

Mind in Motion helps participants develop movement as a language to help them embody ideas and feelings that they cannot put into words, VandeWeerd said.

This kind of body-focused strategy provides a unique approach to psycho-social support and offers an outlet to communicate feelings non-verbally, said VandeWeerd.

In turn, participants experience relief through physical expression, VandeWeerd added.

To register for Mind in Motion, call Mandy Bibler at 352-674-1779 or email her at Mandy.Bibler@thevillageshealth.com. There is a $40 charge for the four-week program, and participants do not need to be a Villages Health patient. No referral is needed.

The more we offer classes of this sort, the more requests we receive to continue and expand on them, said Amy Wixted, population health manager for The Villages Health. Expressive therapy is a wonderful option to engage with an individual in a creative way that isnt threatening and can allow for the healing process, or even a self-reflective process, to begin.

Reaching More People

As expressive therapy expands within medical settings, it is also expanding in its use for different demographics and populations of people.

There has been a lot of focus over the years in ... looking at inclusivity and diversity, said Dave Gussak, a professor in the graduate art therapy program at Florida State University and project coordinator for the FSU/FI Department of Corrections Art Therapy in Prisons Program.

While art therapy isnt the best option for everyone, it can be used in a lot of different environments for a lot of different clientele, Barlow said.

Barlows particular environment also is the prison setting. She works with inmates at the Marion Correctional Institution and Lowell Correctional Institution.

In the past 25 years, the number of art therapists in prison settings has expanded exponentially, Gussak said.

If theres any environment that calls for a non-verbal approach to therapeutic expression, its the prison environment, Gussak said. We allow a context for them to tell their stories without having to say it out loud.

Art therapists use different materials to invoke different emotions.

Working with watercolors, for example, creates a more regressive and emotive environment while using a pencil and a ruler is a more cognitive task.

Barlow sometimes uses mediums such as clay or paint to give participants a texture to work with.

Theyre able to recognize these objective things and see thoughts as thoughts rather than part of themselves, Barlow said.

Gussak might start a session by asking the inmates to spend five minutes drawing how they feel that day. Next, he might give them a limited number of materials and ask them to make something out of nothing.

They also do group directives, where they build off of each others work.

Many studies that weve done over the years have demonstrated that it decreases depression, increases socialization, problem solving, anger management and the ability to focus, Gussak said.

Another area of focus is children with autism and other disorders.

Adventures in Movement for the Handicapped Inc. is a national non ===profit organization that works with children with autism, ADHD, visual and hearing impairments, brain injuries, intellectual disabilities and more using music and specialized movement education to help kids learn to relax, listen, concentrate and improve gross and fine motor skills.

Music has a way of getting to people in a way that nothing else does, said Jo Geiger, founder of the program. Its soothing. It relaxes us so that the brain can start to relax and function better.

Though this years event has been canceled, AIM has a golf tournament every year at the Nancy Lopez Legacy golf course in The Villages to raise money for its cause.

Additionally, people are living longer, which increases the need for services for a variety of populations, Marcow Speiser said.

For example, every few months at Sumter Place via the Tri-County Caregiver Resource Center, individuals with cognitive impairments and Parkinsons disease and their caregivers gather for music therapy.

When you watch it, you can actually see the energy, happiness and joy that it creates, said Amy Cearley, owner of the TCCRC.

Cearley brings in a music therapist to lead the group through well known songs, asking them to sing along or guess the decade the song is from. Participants also get instruments to play, like tambourines or bells to wear on their wrists.

I feel like it really just gives them a moment that matters, Cearley said. As we know, with people who have memory loss, its important for people to still have great moments and moments of joy. I think this is something they can easily do on a social level. That memory bank of music is still there.

Donna Frost, of Summerfield, took her grandmother, Ora Sheffield, to the sessions before she passed away.

Sheffield had Parkinsons disease, and Frost said she would come alive with the music.

She started getting more active, Frost said. She started concentrating, because they would do exercises for swallowing, and she started practicing that. Theyd play the old songs that they remember, and sometimes one person would start off singing something, and another would finish. Theyd even make up songs. It was a really big help to my grandmother.

Senior writer Kristen Fiore can be reached at 352-753-1119, ext. 5270, or kristen.fiore@thevillagesmedia.com.

Link:
Villagers find relief in artistic therapies - The Villages Daily Sun


Jun 14

LIVE WELL clinics safely reopen across the province – Burnaby Now

As British Columbia loosens its COVID-19 restrictions, LIVE WELL Exercise Clinics are re-opening across the province with enhanced safety precautions in mind.

"Focus on member health and safety has always been extremely important to us," says Cameron Biffart, clinic director of the Kelowna LIVE WELL.

"Our protocols going into COVID-19 were probably what a lot of gyms will come out of the pandemic with. In addition, we've taken our sanitation and cleaning standards and stepped them up dramatically. We've placed a real emphasis on following health authorities and going above and beyond guidelines."

While Biffart's Kelowna clinic opened up on June 1, the rest of the clinics in B.C. will be welcoming members back from June 15 through the first week of July with enhanced health and safety measures.

So far, LIVE WELL's clients have been extremely happy with the enhanced health measures and are confident in their safety while working out at the clinics.

"I did not hesitate to come back for my regular exercise sessions. LIVE WELL has always been very clean and sterile, which is very important for me due to my allergies and asthma," client Ayla Kilic says.

"Now, the personnel at the clinic are even more careful in maintaining sanitation and cleanliness. The new positioning of exercise equipment maintains social distancing, and the trainers ensure that everybody is following the safety standards. They keep the equipment clean and sterile while providing the best professional and personal care to us. I feel very safe exercising at the clinic, and I appreciate everybody's effort to provide us with this safe venue to exercise".

LIVE WELL Exercise Clinics has many locations across B.C. and other parts of Canada. Every clinic focuses on providing customized exercise programs for each member to help reach their personal health goals.

"Most of our members will have one health condition or concern," says Biffart. "We work with people with heart disease, obesity, arthritis, and a variety of other ailments and diseases, including those who are recovering from knee and hip replacements."

LIVE WELL is inviting anyone interested in learning more about its personalized exercise programs to tour a clinic near you by signing up online.

"There's no 'gym-timidation' here," Biffart says. "Most of our members come to us because they want that extra care and attention that we can provide that a big box gym can't. We have a very warm and inviting community-based atmosphere. It's very easy for new people to come in and immediately feel like they're part of things."

LIVE WELL's staff includes university-educated kinesiologists and clinical exercise physiologists that often work together to help clients meet their goals. When new members come in for an initial consultation, LIVE WELL's staff does a full medical intake and a baseline assessment to determine where they are in their fitness journey. From there, a customized exercise plan is created, including participation in small classes.

"From the very first time I stepped into Live Well, I knew it was going to be amazing. I have never experienced a gym like this and am truly grateful for the opportunity to be a member," client Rebecca Donald says.

All workouts are by appointment, and members have set schedules to know ahead of time when to come into the clinic. Roughly hour-long classes with a maximum of 12 people are overseen by two staff members, who provide oversight and coaching throughout the session.

"Members have a constant sense of being guided through their workouts," Biffart says. "Because we cater to people who don't have a background in exercise, we do everything we can to make them feel comfortable and help them work on that confidence. They get a real sense of accomplishment."

LIVE WELL has also introduced two new online programs for existing members to foster support and access. One is LIVE WELL At Home, an online personalized exercise program that can be accessed through a member portal online. This allows members to log in wherever and whenever to do their exercises. The fitness clinics have also introduced LIVE WELL Live, which will enable members to join via video conferencing to be led through their exercises in a traditional class environment.

"It provides that social aspect of a live instructor," Biffart says. "An important part of what we do is that social aspect and creating community."

That community is part of the accountability that LIVE WELL creates for its members, partly credited to the same group of people sharing classes week in and week out. Biffart encourages anyone who is curious about the LIVE WELL experience to come in and see the clinic.

"Any concerns, insecurity or fears you have will be cleared up when you come in and see that we don't have that typical gym-feel."

To find out more about the LIVE WELL's programs and services or to sign up for an in-clinic consultation, visit the website atwww.livewell.ca/nearme.

See the rest here:
LIVE WELL clinics safely reopen across the province - Burnaby Now


Jun 10

Citizens urged to attend city hall meeting – The Wahkiakum County Eagle

To The Eagle:

Summer is rapidly approaching and the Town of Cathlamet has some difficult decisions to make regarding the swimming pool.

In an area with multiple waterways it is vital, and in fact lifesaving, that children learn to swim and learn water safety. Prior to the opening of the pool, drownings of children were not uncommon in this county.

However we are still dealing with a pandemic and the safety restrictions necessary to prevent further outbreaks. The pool advisory committee would like to see the pool open, even if only for structured classes and exercise programs with the possibility of lesser restrictions later in the summer.

I urge all concerned parties to send comments to the town or participate in the next council meeting. The upcoming town council Zoom meeting with the pool opening on the agenda will be held Monday, June 15, 2020, 6:00pm-11:00pm, Zoom meetings via zoom. Meeting ID: 789 428 4989. By Internet: https://zoom.us/j/7894284989. By Phone:1-669-900-6833, 1-346-248-7799, or 1-253-215-8782.

Mariane Brightbill

Puget Island

Continued here:
Citizens urged to attend city hall meeting - The Wahkiakum County Eagle


Jun 10

Keeping active with the YMCA online – Martha’s Vineyard Times

Just because the gyms on-Island are closed doesnt mean you cant get a great workout and connect with your friends.

Consistent exercise has many health benefits, and the YMCA of Marthas Vineyard offers a broad array of free virtual fitness classes that cater to all ages and levels of fitness.

Right when the YMCA was forced to shut its doors due to distancing requirements and public health guidance, they made a dramatic but necessary shift in how they serve the Island.

For people who are used to providing in-service work that is all about bringing people together physically, it has been a huge platform change, Nina Lombardi, director of operations for the YMCA, said. We needed to continue providing the resources that the YMCA has always offered to the community.

Right away, Lombardi said the fitness instructors at the YMCA took it upon themselves to create and organize their own virtual fitness programs, and did so on their own time.

It was just a really incredible effort from the instructors. They themselves started this shift to virtual fitness, Lombardi said.

Although Lombardi called the first few weeks of the online courses fragile, she said the staff and administration at the YMCA, and all the members involved, transitioned smoothly into the digital platform. It ran informally for a while, then on April 6 we rolled out the first weekly class schedule, Lombardi said.

And the fitness programs were a huge hit from the start, but each class has seen attendance increase exponentially, week by week, according to Lombardi.

The first week of the official fitness classes, we had about 294 people participating in total. Last week, we had 602 people attending, Lombardi said.

And that massive group of people that utilizes the YMCA fitness classes is made up of kids, teens, parents, and seniors theres something for everyone.

The classes range in size from eight people to around 35 people in a single Zoom room. One of the instructors, Judy Kranz, teaches Pilates once a day, and sometimes twice a day.

She sees anywhere from 14 to 25 people in every class.

Another popular class is the Steam X virtual fitness class taught by Asil Cash. Cash really gets the blood pumping with this one, and its available on YouTube, along with many other YMCA classes. YMCA member Lisa Shroeder said the Steam X class keeps her muscles guessing and never lets a workout get old.

Asil and Amy [Crawford] keep it fresh, as every single class is different and a surprise to your muscles. Its great to be together again on Zoom, Shroeder said.

According to Lombardi, the YMCA more or less creates the courses that people want to see. And she said that one major need of the community is getting back a sense of normalcy. In the days before the pandemic, people went to the gym to work out, but also to enjoy the social element. Some people put their headphones in and never take them out, while others enjoy saying hello to old friends and even family members.

But the online classes allow for that social element you can go on and chat with others, or turn off your camera and focus on getting that pump.

Having personally participated in these classes, it gives some sense of normalcy. You hear the music, you greet the instructor, you chat with other people in the class. Its not just about working out, its about human connection, Lombardi said.

YMCA member Caryl Dearing said the fitness classes are helping her work through a difficult time. Your class is helping all of us pass through this experience. Exercising together is a wonderful thing; your class keeps all of us on schedule so our minds and bodies are in good health, Dearing said.

And folks on-Island arent the only ones utilizing the classes those who would normally come visit the Vineyard during the summer and work out at the YMCA are taking advantage too. We have people all over the place who are taking the classes. I get to exercise with my sister, who lives in Western Massachusetts, which is pretty cool, Lombardi said.

Betsy Burnett and her husband are seasonal residents of the Island, and she said she is having a great time with the YMCA fitness classes. My husband and I are seasonal residents of the Vineyard, and we love the Marthas Vineyard YMCA. I have really enjoyed Judy Kranzs Zoom Pilates classes during this pandemic. Shes the best, Burnett said.

Currently, the YMCA is providing 55 classes each week for anyone who is interested, and instructors are working hard to keep their content fresh and exciting. The biggest heroes in all this are each and every one of the amazing instructors. I feel humbled to be part of an organization with people who want to do this out of the goodness of their own hearts, Lombardi said. This is not a perfect scenario, but all our instructors have done an incredible job.

For some people who might not want to go to a gym in-person, the online classes are a way to get active without being overwhelmed. People can enter the Zoom, hide their screen, and just focus on the course. A gym can be overwhelming for some people, so this provides a nice alternative. We have been able to engage people who have really never been in a gym, Lombardi said.

As far as the future of the virtual classes, Lombardi, said the effects of COVID-19 have changed the way people see the gym, and some might be hesitant to return right away, even after the doors are open. The impacts of COVID-19 are probably going to bleed into the next couple of years. There are going to be some who are eager to get right back to the gym or the pool, but there are others who are going to be wary, Lombardi said.

Because of this, Lombardi said, the YMCA is planning on continuing to offer some of the virtual courses even after theyre back in business.

Sarah Murphy, director of advancement for the YMCA, said the virtual fitness classes provide structure and motivation in a time when both of those are difficult to find. You have that huge accountability piece, so you are forcing yourself to stay active, all in a safe space, Murphy said. Murphy said all classes are widely inclusive, and often become a fun activity for the whole family.

Members often sign on with two of their kids who are in middle school, and they exercise through the entire class, Murphy said. Keeping that fun aspect is really important.

Through the virtual fitness classes, many generous Islanders and seasonal residents have donated to the YMCA. Murphy said that even a small donation helps in a big way.

We are continuing to provide this service because we know how many people rely on the YMCA for so many things, Murphy said.

To learn more about the online YMCA classes, visit ymcamv.org/without-walls-home.

Go here to read the rest:
Keeping active with the YMCA online - Martha's Vineyard Times


Jun 10

CrossFit CEO Greg Glassman resigns after offensive George Floyd and coronavirus tweets – The Guardian

The founder of the US fitness brand CrossFit will step down from his position as CEO following a disastrous few days that have seen the fitness program lose key partnerships, endorsements and the business of hundreds of affiliated gyms around the world.

The move comes after a pair of offensive tweets by Greg Glassman. On Saturday, in response to a tweet from the research centre Institute for Health Metrics and Evaluation, which stated Racism is a public health issue, Glassman tweeted Its FLOYD-19, in reference to the police killing of George Floyd, whose death has sparked a global protest movement.

He went on to say Your failed model quarantined us and now youre going to model a solution to racism? George Floyds brutal murder sparked riots nationally. Quarantine alone is accompanied in every age and under all political regimes by an undercurrent of suspicion, distrust, and riots. Thanks!

Following the tweets, Reebok, the official outfitter of the fitness program, told Footwear News they would end their partnership. On 8 June, Glassman issued an apology, stating I, CrossFit HQ, and the CrossFit community will not stand for racism. I made a mistake by the words I chose yesterday. My heart is deeply saddened by the pain it has caused. It was a mistake, not racist but a mistake.

This apology was not accepted by many of the brands partner gyms and collaborators, Morning Chalkup, a CrossFit newsletter, is reporting that over 1000 affiliated gyms intend to end their relationship with CrossFit.

On 9 June, Buzzfeed reported that in a private, 75 minute Zoom call with gym owners and staff, hours before his tweets on 6 June, Glassman recounted unfounded conspiracy theories about the death of George Floyd, and the origins of the coronavirus pandemic.

In a recording, obtained byBuzzFeed, which published audio excerpts of the private call, Glassman said: I was asked by the Italians, What would you do, coach? And I said: I would agree to any restrictions put on me by the health authorities, and I would open my gym, and then 10 minutes later I would do whatever the fuck I wanted. Thats what I would do.

Were not mourning for George Floyd I dont think me or any of my staff are.

On 9 June, CrossFit headquarters published a letter titled Why didnt CrossFit just say something?

In the letter it stated: Gregs statements were incredibly insensitive and hurtful. Please accept our deepest apology This team is anti-racist. Therefore, we are committed to scrutinizing ourselves internally, continuing to listen to the community, and taking actions in support of change.

Greg believes in equality. Greg made a mistake. His communications will have to be reconciled with the person we know. He is being put on trial online, and we challenge you to be thorough in your review of a man who is imperfect but sincere in his love of helping others to become better while creating opportunities for others to do the same.

The letter also describes Glassman as responsible for delivering a life-changing and paradigm-altering truth. The methodology he created provides an elegant solution to the problem of chronic disease ravaging our world today. He is passionately focused on that message and its implications. He relentlessly attacks those who dilute or deny essential truths.

The company states they have over 15,000 affiliate gyms around the world, in 150 countries, including over 500 in Australia, 6,000 in the United States and 3,000 in Europe and the United Kingdom.

In Australia, CrossFit affiliates were preparing for their gyms to reopen this month as coronavirus restrictions ease. None of the affiliatesthe Guardian spoke to were on the Zoom call or heard the comments related to social-distancing rules for gyms.

CrossFit Sydney CBD said for its reopening later this week it was strictly limiting class numbers to eight, and requiring members to wash hands before class. There was also appropriate distancing set in place between equipment, which is washed with disinfectant after each session. Members were also advised not to come to the gym if they were feeling unwell.

In a statement on the CrossFit website, which describes Glassmans exit as a retirement, Glassman stated: On Saturday I created a rift in the CrossFit community and unintentionally hurt many of its members Those who know me know that my sole issue is the chronic disease epidemic. I know that CrossFit is the solution to this epidemic.

Glassman will be replaced by Dave Castro.

CrossFit, which is both an exercise program and a competitive sport, makes money through its licensing partnerships with affiliated gyms, training programs and seminars.

The brand has previously faced controversy over allegations, dating back to 2005, that its approach to exercise is more likely to lead to physical injury than other kinds of training. These claims have been contested by CrossFit in multiple lawsuits, which in one case led to a retraction of a paper published by the National Strength and Conditioning Association. In 2019, Russ Greene, who was CrossFits director of government relations and research at the time, told Retraction Watch: Legitimate research on CrossFit has reached anear unanimous conclusion: The injury incidence rate associated with CrossFit training was low, and comparable to other forms of recreational fitness activities.

On 11 June this piece was amended to state Russ Greene was formerly Crossfits director of government relations and research. He has subsequently left the role.

Continue reading here:
CrossFit CEO Greg Glassman resigns after offensive George Floyd and coronavirus tweets - The Guardian



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