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Trying to hack fitness is a multi-million-dollar industry; weve all seen at least one ad featuring a purported miracle product that claims it can make people lose weight and look greatwithout even trying. From low-effort exercise machines to strange-ingredient diets to fat-burning belts and bands, theres no shortage of attempts to make it easy to be fit.

A gene therapy trial performed on mice may foreshadow yet another way to hack fitness. In a study done by a team at Washington University in St. Louis medical school, mice quickly built muscle mass and reduced obesity after receiving the therapy, even while eating a diet high in fat and not exercising. The results were published last week in a paper in Science Advances.

Sound appealing? Heres how it worked.

The gene targeted was FST, which is responsible for making a protein called follistatin. In humans and most other mammals, follistatin helps grow muscle and control metabolism by blocking a protein called myostatin, which acts to restrain muscle growth and ensure muscles dont get too big.

The researchers injected eight-week-old mice with a virus carrying a healthy FST gene (gene therapy involves adding healthy copies of a gene to cells, usually using a virus as a deliveryman).

Over a period of 18 weeks, or about 4 months, the team observed that the muscle mass of the treated mice more than doubled, as did their strength level. They also experienced reduced damage related to osteoarthritis, less inflammation in their joints, and had healthier hearts and blood vessels than mice that didnt receive the gene therapyeven though all the mice ate the same high-fat diet and did the same amount of exercise.

Going into the study, the researchers worried the muscle growth catalyzed by the gene therapy could harm the heart, mainly through thickening of the hearts walls. Surprisingly, though, heart function and cardiovascular health of the treated mice actually improved. In subsequent studies, the team will continue to monitor the treatments effect on the heart, as complications could emerge over time.

Talk about a fitness hack; imagine being able to build muscle and maintain a healthy metabolism while lounging on the couch eating burgers and fries. There have been similar studies to replicate the effects of exercise by commandeering the genetic instructions that control the way cells interact with proteins; though various exercise pills have successfully mimicked the effects of regular cardiovascular activity in mice, scientists still dont fully understand how, at a molecular level, exercise has the effects it does on the human body.

This may change in the next couple years, though; a National Institutes of Health consortium called the Molecular Transducers of Physical Activity is in the midst of an in-depth study on the molecular effects of exercise on tissues and organs in 3,000 people.

If the muscle-building gene therapy eventually reaches a point where it can be used in humans, though, the research team isnt viewing it as a quick-fix health hack. Rather, it would be used to help get people with conditions like muscular dystrophy or severe obesity to a baseline from which they could adopt tried-and-true muscle-building practices like weight lifting or physical therapy.

In cases of severe obesity or muscle loss, it is extremely difficultif not impossibleto lose weight or improve muscle strength through normal exercise and diet, said Farshid Guilak, orthopedic surgery professor and director of research at Shriners Hospitals for Children in St. Louis. The goal of this study was to show the importance of muscle strength in overriding many of the harmful effects of obesity on the joint.

If every condition, process, and trait in our bodies is tightly linked to our genes, its conceivable that almost any aspect of our health could be manipulated using gene therapy and related tools. Maybe one day there will indeed be a pill we can take or a shot we can get to give us svelte, muscular bodies without any of the effort.

The fact that this would ruin the pleasure and satisfaction of a good workout is another conversationand one not everybody would be interested in having. But even if genetic or chemical exercise-replacement tools become safe to use in humans in the foreseeable future, theyll likely be limited, at least at first, to those who need them due to debilitating health conditions.

That saidfor the time being, keep hitting the treadmill, the weight room, or your other off-the-couch, effort-intensive workout of choice.

Image Credit: Aberro Creative from Pixabay

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Adele nearly broke the internet earlier this month when she revealed her jaw-droppingtransformation photo to her fans on the occasion of her 32nd birthday. What was so remarkable was not only that the Grammy Award-winning singer had lost 100 pounds, but also that she emerged as a toned, sleek and strong looking body, with the legs of a Pilates instructor. We all collectively wondered: How did she do that?

The Beet published the exact diet called the sirtfood diet,that Adele reportedly followed to shed the 100 pounds since last year, including three green juices a day and a diet that included plenty of healthy plant-based foods like kale, Brussel sprouts, and matcha. The good news is that the sirtfood diet also allows antioxidant-rich treats like dark chocolate and red wine. For the exact diet to follow, and how to do it, click on The Beet's story here.

Now The Beet has the goods on howAdelegot that toned body, including a video that shows the star pushing it to the limit on a Pilates Reformer.Losing weight is one thing, but showing off lean, toned muscles and astrong body takes some hard work, and some sweat. In an October post on IG, Adele said, "I used to cry but now I sweat." It worked for her and it will work for you too. working out. The Beethas the secrets toAdele's success, from her former personal trainer and her Pilates instructor. Here is exactly what you need to know to tone up now. The best news? You can get it done at home.

"Getting skinny was never the goal", says Pete Geracimo, Adele's former personal trainer who moved from London to Ontario.Geracimorevealed toAccess Hollywood that Adele's body transformation was not for attention, press purposes, or album sales, it was simply for herself.

"This metamorphosis is not for album sales, publicity or to be a role model. She is doing it for herself and her son Angelo," he explained. He added weight loss can be "massively empowering: and "a truly personal thing."

Geracimo says that it is always so rewarding when he "sees his clients blossom during their fitness journeys," according toUS Magazine, and he is always theirbiggest cheerleader." He alsoexplained that the best motivation is one that comes from within and that Adele was facing hardships after her divorce, and she wanted to be healthier for herself and for her four-year son, Angelo. Geracimo saysthe singer was committed to her fitness and is "sweating" to achieve her personal health goals, which makes uscuriousas to what kinds of moves she has beenusing togetthere.

Pilates appears to be Adele's go-to workout of choice. Her pilates instructor, Camila Goodisappeared on a videoonAccess Hollywood congratulating Adele for achieving her health goals. What was most shocking was that Goodissays for a moment she didn't recognize Adele after the initial weight loss, when the star walked into the studio for class one day. (Adele joins a small group workout, which many people find more effective than one-on-one training.)

In theshort video clipAdeleis shown on the pilates reformer exercising and working hard. If you don't want to watch the entire clip you can fast forward to 2 minutes and 9 seconds to see the star putting in her reps. Pilates is a great toner for abs, legs, abs, and all-around strengthening, and this type of low-impact exercise is effective for toning up as you lose weight. Adele and others use Pilates t build lean muscle, improve posture by target core strength-- all of which lets you wear your clothes better, perfect as shorts season is upon us.Adele seems to be a big fan of Pilates but from what the media can see, at least, she only needs to hit the studio a few times a week to get these impressive results.

Camila Goodis even admits,I dont think she is a huge fan of exercise like Robbie [Williams] and Ayda [Field, his wife who are Adele's workout friends], who exercise five or six days a week,"according toThe Sun, Ayda is credited as the one who brought Adele to Pilates in the first place. She introduced the star to the workout after her divorce to help her feel better, The Sun story reports.

"One day I was attheir house [meaning the Williams'] in Los Angeles and Ayda asked me if I would train one of her best friends who was visiting," Goodis told The Sun. "So the exercise had to be very gentle. Pilates was perfect for her. She said she had done Pilates before in London, and she was very appreciative. The funny thing was I hadn't caught her name and I didn't recognize her at the time. She wasn't wearing makeup or her eyelashes and was wearing sweatpants and a loose top. After she left I mentioned to Ayda that she looked a little bit like Adele and Ayda gave me this look ... and thought it was hilarious." When Adele returned to LA she did more sessions and the weight started dropping off.

Adele'sphysical exercise program also incorporates weight training with dumbells, as you can see from Geracimo's post, whichhelps to stimulate muscle growth, increase metabolism, and burn even more calories while at rest. Perhaps what is most shocking to cardio devotes is that there is no evidence that Adele is doing much in the way of cardio. But strength training helps burn fat even after you stop working out, according to exercise research.

"Metabolism may stay elevated for longer afterweightsthan cardio," according to severalweight-loss studies published by Healthline.The research suggests that "weightlifting is better for building muscle." Another thing that we can learn from Adele is you don't need massively heavyweights to feel the burn, as the photo below posted by Geracimo indicates. As long as you work muscles to exhaustion you can get toned withsmall handhelddumbells. This is great to keep in mind now that everyone is working out at home and may not have access to weight training machines.

Pete Geracimo is now hosting free Instagram Live classes so you can literally workout like Adele for free! Sign up at his Instagram account.And get your set of hand weights delivered today. We love this set because it hasdifferent sizes and you can work up to the heavier ones.

In a press release, Pete Germacio mentioned, "It's disheartening to read the negative commentary and fatphobic accusations questioning the genuineness of her amazing weight loss." The talented celeb received harshcomments about her weight loss, whichsome criticscalled "unhealthy."Meanwhile, other fans commented with support for Adele such as "you've worked so hard to look like this and I'm so glad you've got your purpose, but I want to tell you that for me you were always a spectacular, beautiful and sexy woman."

The Beet agrees that being healthy and happy is the goal, and the only thing that really matters here is if Adele herself feelshappy and healthy.

Bottom Line: You don't have to be a world-famous superstar to transform your body or reach your personal wellbeing goals. Adele's workout regime consists of personal training sessions with Pete Germacio, which now you can do on IG Live thanks to his daily classes.

As for the Pilates classes, Goodis has a video you can try in your own living room. And someday we will all be allowed back into the workout studio, but until then floor exercises can provide plenty of core strength and toning so the key is finding the discipline to do it on your own.

Way to go, Adele, we applaud all your hard work to reach your goal. You are an inspiration.

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Here Is the Workout Adele Used to Tone Up As She Lost 100 Lbs - The Beet

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One of the only encouraging parts of postponing my May 2020 wedding due to the coronavirus outbreak has been one simple realization: Im not alone. Thanks to the internet, Ive managed to find scores of other couples who are postponing their big day because of COVID-19 too. Together weve commiserated, compared backup plans, and tried to find the silver lining over direct messages or Instagram comments. Its been something thats brought me a great deal of comfort in a time that has been filled with sadness, chaos, and disappointment. But its also brought me various versions of one recurring idea: At least theres more time to reach my goal weight.

Ironically, I spent our one-and-a-half-year-long engagement in an active, daily battle to not diet for our wedding. After a decade of yo-yo dieting and obsessive exercise habits, I was ready for a lifestyle that was healthy and, for once, actually sustainable. This meant no more crash diets, no more starving myself, no more apps that told me how I should feel about myself based on the numerical amount of calories or carbs I had consumed in a single day. I was exhausted by all of it, and I knew that if I could stay balanced and confident through the wedding-planning process without telling myself daily that I had to be smaller, then it would be a victory. I told myself that it would set the tone for the rest of my life. If I could ignore the targeted ads for sweating for the wedding programs and detox shakes and bridal bootcamps and achieving the right body for my dream dress, then I could probably ignore that stuff forever. I knew Id be happier and healthier for it.

This is all way easier said than done.

As our wedding date got closer, the weight-loss-obsessed parts of my brain started to become harder to ignore. When I tried my dress on six months before the wedding and it was too tight, I quickly spiraled to the same dark places I had been so many times before. These were the places that told me that skipping meals was okay. That going to bed just feeling just a little hungry was success. That maybe it would be just fine if I made myself throw up a time or two. I found myself visiting Reddit pages where people would write about how their latest fast was going, devouring comments about how many hours, days, weeks, it had been since people had eaten solid food.

My body was a before, but wedding dresses were only for afters.

Id lie in bed at night long after my fianc had fallen asleep and scroll through before-and-after weight-loss photos, searching for bodies with similar proportions to mine. I would note the amount of time it took them to become smaller, gauging it against how much time I had until the wedding. At the time it felt like I was looking for inspiration, but looking back I think I just wanted to confirm what all those targeted ads had already told me: My body was a before, but wedding dresses were only for afters.

Part of me was angry that I had let so much time pass without trying to lose weight, and part of me was angry that I cared at all. I had spent a year successfully pushing away all these thoughts, yet here I was againwith the same thoughts of self-hatred and shame that had existed in my brain in high school and college. The same ugly thoughts that Id had when I was a size 10 and a size 14: If I was smaller, this would be better. I had been 50 pounds lighter and telling myself the same thingthat a big family vacation would be more special if I were thinner. That my first day of college would be more thrilling if I had done more sit-ups. That a first date would go better if I had stuck with a diet. My actual, physical size had never really altered that specific thought at all.

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With sedentary lifestyles and self-isolation the new norm, it's more important than ever to take care of your health with regular exercise. If you're cooped up at home and missing the gym, perhaps you've considered going for a run.

Running 5 kilometers (or 3.1 miles) every day can improve your endurance and may even help you lose weight, but "no days off" isn't the best mantra for everyone.

Image Credit: LIVESTRONG.com Creative

"Regular aerobic exercise is extra beneficial right now with the current situation, as it can help manage stress, anxiety, depression and improve sleep quality," exercise physiologist Biara Webster tells LIVESTRONG.com.

Some people are taking that regularity extra seriously, committing to running daily or even running a 5K every day. With a quick search online, you'll find different 5K running challenges, such as the Run 5, Donate 5, Nominate 5 Instagram challenge raising money to fight COVID-19, or fitness influencers documenting their own experiences running daily 5Ks.

The consensus is clear: Running is beneficial for your health. But how much is too much? What actually happens to your body when you run 5 kilometers (or 3.1 miles) day after day? Here's what to expect.

By running a 5K every day, you're likely to see improvements in your muscle endurance and potentially in the size of the primary muscles used while running, like your quads, hamstrings, glutes, hip flexors and calves.

While there is limited research on what happens to the muscles after running 3.1 miles seven days a week, an April 2014 study in Exercise Sports Science Review got close. Researchers set out to challenge the dogma that cardio doesn't help with muscle growth.

They compared the results of 12-week aerobic and resistance training plans in a small group of older adults and concluded that both workout routines led to similar muscle growth. In fact, the evidence was strong enough for the researchers to recommend cardio as an effective countermeasure for muscle loss due to age.

However, if your goal is building muscle size, called hypertrophy, you'll need to incorporate strength training, too. In a February 2019 analysis in Sports Medicine, researchers reviewed the current evidence on the differences in muscle growth from aerobic and anaerobic forms of exercise. As expected, anaerobic forms of exercise, like weight lifting, promoted more muscle growth than cardio workouts.

There is a common perception that running increases your risk of joint issues, such as osteoarthritis, more so than walking and other lower-impact forms of exercise, especially when running long distances or without enough days off.

While running a 5K every day isn't necessarily directly beneficial for your joints, some research shows runners have a lower risk of joint issues.

In a July 2013 study in Medicine and Science in Sports and Exercise, researchers found that 4.75 percent of walkers but just 2.68 percent of runners reported osteoarthritis over a six- to seven-year period. Just under 1 percent, 0.8, of walkers had hip replacements, while 0.35 of runners did, possibly because the runners had lower average body weights, and lower body weight puts less stress on the joints.

While a daily 5K challenge could cause problems with your joints especially if you're carrying a little extra weight and you're new to running, according to a May 2013 study in the Orthopaedic Journal of Sports Medicine you shouldn't avoid it solely in fear of joint issues. Just be aware of your fitness level and start slowly.

"To decrease the risk of injuries to newbies, I would advise running every second day, alternating your program with strength training, especially of the core and legs if running is your goal, and/or alternative cardiovascular exercises, like swimming or cycling," Webster says.

Cardio exercise, including running, is particularly effective at improving your, well, cardiovascular fitness. Cardiovascular fitness refers to your body's ability to take in and utilize oxygen while exercising; it's the result of your lungs, muscles, heart and blood working in sync.

The more cardio you do, and the longer you do it, the more your cardiovascular fitness will improve, according to June 2015 study in the Journal of the American Heart Association.

"Daily running will definitely increase your fitness by increasing the strength of your heart, the amount of oxygen your lungs can take in and the time your muscles can continue the consistent contractions," Webster says. "Although, if you are already running daily and not challenging yourself through intensity or duration, it's more likely to have a maintenance effect."

In other words, if you're already running regularly at a steady pace over similar distances, daily 5Ks will help you maintain your current level of fitness. But if you haven't been running, "theoretically you would expect significant improvements in your cardio," she says. "The only way for the body to improve is to be challenged appropriately."

If you run a 5K every day, there's a good chance you'll lose weight. Increasing running distance by 5 kilometers was associated with weight loss in both men and women in an April 2013 study in Medicine and Science in Sports and Exercise. And doing cardio five days a week for 10 months helped people lose weight even when they had no strict restrictions on their diet, according to a September 2013 study in Obesity.

That's likely because of a fundamental truth of weight loss: When you burn more calories than you take in, you start to shed extra pounds. By running a 5K every day, you will increase the number of calories you burn and therefore increase the likelihood that you will lose weight if you're also making smart choices in the kitchen.

The amount of calories you burn running 3.1 miles depends on several factors, such as your age, weight, conditioning, whether you're on a treadmill and, of course, how fast you're running.

The American Council on Exercise's Physical Activity Calorie Counter estimates that a 150-pound person running at 5 miles per hour will burn around 360 calories over 5 kilometers. Burning 360 calories every day can certainly help you lose weight. However, if you're overeating, you may not see noticeable results.

Running a 5K every day might have positive effects on your mood and mental health. Getting more physical activity appears to protect against developing depression, with any activity being better than none, according to a January 2019 study in the Journal of the American Medical Association.

Just 15 minutes of an intense, heart-pumping activity such as fast-paced running or an hour of more steady-state cardio like jogging was linked with a lower risk of depression in the study. While depression is a complicated condition and has no simple cure, running a daily 5K is definitely a form of exercise that could help improve your overall mood and mental wellbeing.

Daily 5Ks might even help you sleep better. Regular exercise (including running) was found to improve sleep quality in 29 out of 34 studies analyzed in a 2014 review in the American Journal of Lifestyle Medicine.

Just make sure to leave plenty of time to cool down before hitting the hay. A tough running workout within an hour of bedtime has been shown to affect your sleep quality and your ability to fall asleep, according to a February 2019 review in Sports Medicine.

Running a 5K every day can be a great way to improve your cardiovascular health, strengthen and maintain your muscles and keep yourself sane while you're stuck at home, as long as you're not brand-new to running. Plus, when paired with a healthy diet, it may even help you lose weight.

But for new runners, a daily 5K is a big goal. Take your time building toward that achievement. If you're completely new, start with a mix of running and walking. Then, gradually up your running mileage.

Maybe you start with just 1 kilometer (0.62 miles). Over time, build up to running 5 kilometers relatively comfortably. Then, try a 5K twice a week, then three times a week, until you are able to run a 5K every day.

Remember to listen to your body, too. Weight-loss plateaus, fatigue, stress and trouble sleeping could all be signs you need a rest day or that you should at least make tomorrow's 5K a little less intense.

Read more stories to help you navigate the novel coronavirus pandemic:

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The keto diet, a low carb and high fat eating plan, claims to help people lose weight quickly and stabilise energy levels by putting the body into a state of ketosis.

However, to go into and stay in ketosis most of us need to eat fewer than 20 net grams of carbs daily. Meaning that most heathy snacks are too high in carbohydrates to be keto-friendly. So what should you eat between low carb meals to keep fuller for longer? What counts as a keto snack?

We spoke to Jessica Shand, accredited nutritionist and founder of Eat, Nourish and Glow, about the best keto snacks.

If you're looking for something super easy that you can eat on the go, try snacking on a couple of boiled eggs. Eggs are full of good fats, protein and vitamin B. Plus, if you want to up the fat content add in some avocado. Delish!

Nuts are packed full of (keto-diet friendly) nutrients and healthy fats and make the perfect keto snack to support and stabilise blood sugar levels. Nut butters are a great slow release snack and taste good with raw vegetable sticks like carrot, peppers and celery. Just make sure you opt for a nut butter without added ingredients or sugars.

An easy and delicious keto snack option, olives provide a good source of healthy fats as well as fibre, vitamin E and the feta is great for added fat content to keep you going for longer!

These are great to keep in the fridge or make in batches to store in the freezer and snack on when you need a protein boost. To make these egg muffins, whisk a few eggs (depending on how many you want to make) in a bowl and season with salt, pepper, chilli flakes and chopped mushrooms, tomatoes and grated cheese. Pop them in little cups or a cupcake tray and bake in the oven for 15 mins.

Chopped sweet vine tomatoes with mozzarella cheese, fresh basil leaves and a drizzle of extra virgin olive oil for an extra dose of good fats!

These are ideal to grab when you need a boost between meals! Can be kept in the fridge for up to seven days, so make then in batches to snack on throughout the week. To make simply blitz the following ingredients in a mini food processor; dates, ground almonds, nut butter, desiccated coconut, chia seeds and coconut oil. Theyre undeniably delicious!

Craving something sweet? Small amounts of berries (blackberries and raspberries are best) can be eaten while remaining in ketosis. You can also add some heavy whipped cream or coconut yoghurt to up the fat, just make sure it is low carb.

Last updated: 14-05-2020

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Pregnancy not only brings additional love to the family but also brings along some extra pounds (Shutterstock)

If nobody has ever told you, pregnancy not only brings additional love to the family but also brings along some extra pounds.

ALSO READ: Harness the natural benefits of flaxseed

During pregnancy, you'll realize that you are eating a lot more than you did pre-pregnancy, finding yourself getting hungrier more often during the pregnancy. This is because there's someone feeding right from you.

Once you deliver, you'll be left to handle a flabby stomach. When nursing, you'll continue eating more. For nearly three months, the baby weight will be consistent, and actually, it may increase.

However, once you begin weaning your child, you may begin considering getting back in shape. There's no pressure though, but here are some steps you can try:

Count your calories

If you are used to eating food 'carelessly' without checking on your calories, it may be high time you did.

Checking on your calories should be a priority when you are trying to shed off some baby fat. This consciousness will allow you to decide how fast you can shed off.

However, you should know that this doesn't happen overnight.

ALSO READ: Why you should deep squat more often

Consider breastfeeding

Although you may actually gain weight in the first three months post-pregnancy, exclusive breastfeeding is considered a way to help you cut down. It consumes energy to make you lose some weight.

Eat lots of fibre foods

Fibre foods are a great way to check your weight. Soluble fibre is important in making you fuller and hence making you eat less.

You'll end up with a good regulation of your eating habits.

All these work well in reducing your baby fat.Once you deliver, you are left with a flabby stomach (Shutterstock)

Avoid crash dieting

ALSO READ: Free emergency transport for expectant women during curfew hours

Crash dieting is used by many women to lose weight fast.

It may involve hard dieting and fasting. You should know that you still need enough nutrients so as to heal post birth and also breastfeed.

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Crash dieting may give you worse results than you actually intended. Maintain a balanced diet at all times.

Avoid processed foods

Sausages, cheeses and more processed foods are tasty and melt in your mouth, but won't be doing you any good in your advent of losing weight.

Processed foods contain nitrates which may be harmful to you and have high cholesterol levels too.

You're more likely to get diabetes post-partum if your diet is filled with these.

Keep processed sugars away

Are you a sweet tooth? It's tempting for everyone.

Processed sugars not only affect your teeth but also your diet. Their high rate of calories will only increase your weight.

By exercising, drinking a lot of water and sleeping well, you'll be pacing yourself for a good weight loss regime. Remember, consistency is everything here.

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The views and opinions expressed here are those of the author and do not necessarily reflect the official policy or position of Evewoman.co.ke

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When we traipse around the house or step out for a stroll, most of us don't think twice about putting one foot in front of the other. For many people, it's a given to take the ability to walk (and to walk well) for granted. That is, until something goes wrong. Then we develop a newfound appreciation for our former ambulatory prowess.

Your walking style can reflect a host of physical, physiological, neurological, and even psychological influences and problems. "Your gait reveals a lot," says Jessica B. Schwartz, a doctor of physical therapy and a spokesperson for the American Physical Therapy Association. "I see health issues manifested not only in my patients' steps, but among the general public when I see people walking in a mall or airport," says Dr. Schwartz, who is also a physical therapist at Physical Therapy to Go based in New York City.

So, wonder what your walking style can reveal about your health? We spoke with medical experts who share how certain walking styles can shed light on specific health conditions. (Also, here are the health benefits and risk of walking barefoot.)

Favoring one leg when bearing the weight and impact of each step suggests that a joint injury is present. This can come from structural problems like a muscle strain, sprained ligaments, a torn meniscus, or other damaged joint structures, arthritis, leg length differences, or foot problems. And it can get worse because an off-balance stride affects other body parts, too.

"The body is amazing at creating compensation mechanisms for ailments of the lower extremity," says Henry C. Hilario, a physician specializing in foot and ankle surgery at The Orthopaedic Clinic in the Willis-Knighton Health System in Shreveport, Louisiana. "Some patients may have always had one leg that is shorter but might only notice it later in life as their body's compensation over time, eventually wears joints out faster and contributes to back-, hip-, knee- and foot pain. The foot and ankle also compensate for being flatfooted or having a high instep which can then lead arthritis later in life."

If pain in your lower extremities becomes chronic and actually alters your gait, it's important to get help. "The causes of limping can be evaluated and treated by a skilled physical therapist," adds Dr. Schwartz. You can find a physical therapist here.

"Age can be tied to how fast or slow a person's walks," says Dr. Hilario. Lower body muscles like the glutes, tend to weaken with age, according to a 2017 study published in BMC Geriatrics. Also, the fast-twitch muscle fibers in the lower body can decline, suggests a 2013 study in Experimental Gerontology. Together, these two things may result ina loss of power and, therefore, slower walking.

"Someone with obesity or pain from joint injuries or osteoarthritis tends to walk slower as well," adds Dr. Schwartz. "With obesity, a person may have a wider stance and spend a longer time in each phase of the stepping motion since transferring the excess body weight quickly can be more difficult, especially if a person is out of shape."

Of course, walking, along with a nutrient-rich, lower-calorie diet, is a great way to help a person who's obese lose weight if done frequently enough and for long enough.

A shuffling step where the feet don't lift high off the ground and instead scoot, rather than roll, through the full heel-to-toe range of motion could also be indicative of Parkinson's disease, according to Dr. Schwartz. "If your walking is altered by pain or dysfunction you need to see a PT," she says.

Many people do not realize that you do not need a prescription or referral from a physician to see a physical therapist. In a policy known as Direct Access, a person can have at least one exam by a physical therapist without a referral, and in many states, you can have up to 30 days of treatment before you need a prescription. "There are often things we can do to help with pain and dysfunction," says Dr. Schwartz.

Some exercises that can help strengthen the muscles that lift your feet with each step are heel lifts (rise up and down on the balls of your foot to develop calf strength, which helps to push your body weight forward with each step) and knee lifts (raise your thigh to hip level to strengthen the hip flexors, which help raise your leg and foot with each step.)

Some people have a tough time staying centered and appear to waddle from side to side. Sometimes veering in a sideways direction from the continual imbalance with each step. "This can be a sign of gluteal muscle weakness," says Dr. Schwartz.

"This pattern, known as the Trendelenburg gait, that resembles a penguin walk is often due to hip osteoarthritis." Exercise can help since the condition stems from muscle weakness and imbalances in the pelvis. "You can do the old-style fire hydrant exercise also known as doggy kicks, where you get on your hands and knees and raise your bent leg up and down on each side," says Dr. Schwartz.

These moves target the gluteus medius and gluteus minimus muscles which, when strong, help keep the legs better aligned.

Think about when you've felt happy, excited about something, or even in love. These emotions can carry-over into your walking style, as well. "You can tell a lot about a person's mental state from their physical demeanor," explains Barry Gritz, MD, a psychiatrist based in Houston. "Someone who is in a good place ambulates differently, almost gliding when they walk."

Since you're energized when you're experiencing positive emotions, it's a good idea to take a walk. Walking more and bumping up your intensity a notch can help you reap even greater physical and mental benefits from your workouts. (Plus, check out these tips to get the most happiness from your daily walk.)

Some people experience those out-of-the-blue, muscle-clenching cramps that leave you frozen until the pain resides. "If leg muscles cramp when walking, it could indicate the presence of a disease that has not yet been diagnosed like pulmonary disease or peripheral artery disease, (PAD)" says Jenna Yentes, PhD, assistant professor, department of biomechanics and associate director, nonlinear analysis core at the Center for Research in Human Movement Variability at the University of Nebraska at Omaha. (PAD is caused by a clogging of the arteries that supply the legs with blood; it is a risk factor for heart trouble, which is also due to clogged arteries.)

"Rather than thinking that this is just a sign of aging, it's not normal and it's better to speak to your doctor because even if you have a more serious health condition, early diagnosis is typically better." Also, know your status. This can help when potential red flags arise and allow you to start effective treatments faster.

Stumbling over the occasional crack in the sidewalk is normal. But don't write yourself off as clumsy if you have a regular habit of tripping.

"There can be a neurological undertone to tripping," explains Dr. Schwartz. "Diabetic neuropathy is commonand commonly under-diagnosed." As diabetes progresses the feet can become numb and a person may not feel temperature changes in their feet, or have a solid awareness of where their body is in space.

Eventually, this condition can become painful. Controlling blood sugar with exercise, healthy eating, and medication, if necessary, can reduce the risk of diabetic neuropathy.

If you're power-walking with fast feet and pumping arms, then you should get out of breath. If you're walking, even slowly, but it's uphill or upstairs, it's normal to end up huffing and puffing, too. But if you are walking slowly on flat terrain, or walking for just a short time before you start to feel breathless, that could be a warning sign that you have a heart or lung condition.

Many conditions can cause shortness of breath, including asthma or a respiratory infection. These conditions can make it tough to get enough oxygen. A common lung disease, chronic obstructive pulmonary disease, also known as COPD, also leaves those who have it at higher risk of falls, explains Yentes.

"You can do exercises such as pursed lip breathing to improve your lung function and be able to walk further or for longer periods," she says. "But you should speak with a doctor and start with pulmonary rehabilitation so you can start an exercise program in a safe environment."

A person who is feeling down, whether it's from sad or stressful moments in life or due to diagnosed clinical depression is going to walk just like they feel. "If they have depression, their posture may be stooped or slumped and their gait slower, says Dr. Gritz.

Of course, walking and other types of exercise are one of the best antidotes for depression and a 2012 study published in Mental Health and Physical Activity showed that regular walking can result in measurable clinical improvements.

"Exercise is definitely one of the non-pharmacological treatments I recommend for depression," explains Dr. Gritz. "In fact, we can tell when a patient is feeling better through these non-verbal indicatorsthey will tend to walk faster and with a lightness in their step."

So, how much should you walk? The U.S. Physical Activity Guidelines recommend that adults do at least 150 minutes to 300 minutes per week of moderate intensity exercise, or 75 to 150 minutes per week of moderate-to-vigorous intensity aerobic activity, preferably spread throughout the week. If you're just starting out, take it easier and shorter, and build up to longer harder sessions.

Before you start, make sure you have the best walking shoes for your feet.

Slideshow: Doctors reveal the real questions you should be asking them (The Healthy)

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What Your Walking Style Can Reveal About Your Health - msnNOW

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Thousands of books and generalized diet programs have been designed to help people lose weight, and yet, the obesity and preventable chronic disease rates continue to rise. If current projections become a reality, almost half of us will be obese by 2030, according to a study led by Harvard T.H. Chan School of Public Health. What if the perfect diet was less about the food involved and more about the individual? The endomorph diet is one option that breaks down your daily dose of meals based on your body type. Though the concepts behind the diet lack strong data, its making a comeback in the ever-changing world of weight-loss remedies.

In the 1940s, researcher and psychologist William Herbert Sheldon defined three body types (ectomorph, mesomorph and endomorph) that could be assigned to an individual. The last body type, endomorph, was defined as a body that was shorter in stature with larger bone structure. Sheldon defined endomorphs as round and soft. The endomorph structure was commonly associated with a slower metabolism and a propensity to hold onto fat over muscle. Sheldon explained that this made the endomorph more likely to struggle with weight loss. His work was initially embraced (he even identified personalities to each body type) but was later deemed controversial.

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The diet focuses on defining the right mix of macronutrients rather than restricting calories. People following the diet should derive 30% of their calories from carbohydrates, 35% from protein and 35% from fats. Theyre also encouraged to focus on fiber-rich foods, healthy fats and an avoidance of sugar and refined carbohydrates. However, recommendations on specific foods and eating frequency are not defined.

Mascha Davis, a registered dietitian, founder of Nomadista Nutrition and author of the newly released book "Eat Your Vitamins," thinks that the breakdown of macronutrients in the endomorph diet could be effective for individuals struggling to lose weight since the plan focuses on increasing fiber and protein. She cautions, however, that the diet still makes a lot of generalizations, and therefore, its not an approach she would recommend to her clients. There are other ways to create a more personalized eating plan. Davis prefers an individualized assessment and nutrigenomics test, which assesses genes related to diet, weight, cardiac health and fitness. She believes this method yields more personalized results. Finally, in addition to not being customized enough, Davis suggests that the endomorph diet ignores a lot of other factors like genetics, blood work, personal history, stress and sleep.

The data linking dietary behaviors, success in weight loss, metabolism and body type is limited. Only a few studies citing the potential characteristics of an endomorph body type exist. Further, the lack of personalization inherent in the diet is a concern. Ashley Koff, a registered dietitian and the CEO of the Better Nutrition Program, says that the premise of "slow metabolism," or the struggle to gain muscle or lose weight, can be grouped together as a "symptom" or "condition" for which there is a singular approach defies what we know about the human body. She goes on to say that a focus on macronutrients alone without digestive health and micronutrient intake and further looking at lifestyle choices belongs in the 1980s, not 2020.

Based on previous research on lower carbohydrate approaches, the diet may be beneficial for certain individuals who are more prone to carrying excess fat in the belly region, and thus, more prone to insulin sensitivity. But taking the macronutrient breakdown and translating it into a dietary plan means working with a practitioner who can assess your total nutrition intake within the context of your current health, medical history and lifestyle choices. Koff says that science alone won't tell us what is better for humans. It can give insights that practitioners can then use to personalize recommendations. She recommends a digestive assessment as a first good step and states that no results can be gained without better digestion, regardless of body type.

Weight loss depends on many things. Both Davis and Koff agree that the long-term success and sustainability of this diet for individuals is questionable. Your environment, gut health, disease status and even who you socialize with can impact your ability to lose weight and keep it off. The endomorph diet is similar to paleo without limitations on legumes, grains and dairy. So, altering paleo plans to include more high-fiber complex carbohydrates, non-starchy vegetables, healthy fats and limited red meat may be a good starting place.

In the end, the perfect diet is most likely the one you can successfully stay on long term. Living longer and better may be more impactful than getting back into your skinny jeans.

Kristin Kirkpatrick

Kristin Kirkpatrick is the lead dietitian at Cleveland Clinic Wellness & Preventive Medicine in Cleveland, Ohio. She is a best-selling author and an award winning dietitian.

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What is the endomorph diet? Losing weight based on body type - TODAY

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News Release

Thursday, May 14, 2020

Treatment with disulfiram, normally prescribed to treat alcohol use disorder, shows health benefits in animal study.

An off-label experiment in mice using disulfiram, which has been used to treat alcohol use disorder for more than 50 years, consistently normalized body weight and reversed metabolic damage in obese middle-aged mice of both sexes. The international study was led by researchers at the National Institute on Aging (NIA), part of the National Institutes of Health . The results were published online in the journal Cell Metabolism on May 14.

The scientific team studied groups of 9-month-old lab mice who had been fed a high-fat diet for 12 weeks. As expected, this diet made the mice overweight and they started to show signs of pre-diabetes-like metabolic problems, such as insulin resistance and elevated fasting blood sugar levels. Next, the scientists divided these mice into four groups to be fed four different diets for an additional 12 weeks: a standard diet alone, a high-fat diet alone, a high-fat diet with a low amount of disulfiram, or a high-fat diet with a higher amount of disulfiram. As expected, the mice who stayed on the high-fat diet alone continued to gain weight and show metabolic problems. Mice who switched to standard diet alone gradually saw their body weight, fat composition and blood sugar levels return to normal.

The mice in the remaining two groups, with either a low or high dose of disulfiram added to their still-fatty food, showed a dramatic decrease in their weight and related metabolic damage. Mice on the high disulfiram dose lost as much as 40% of their body weight in just four weeks, effectively normalizing their weight to that of obese mice who were switched back to standard diet. Mice in either disulfiram dose diet group became leaner and showed significant improvement in blood glucose levels on par with the mice who were returned to standard diet. Disulfiram treatment, which has few harmful side effects in humans, also appeared to protect the pancreas and liver from damage caused by pre-diabetic type metabolic changes and fat build up usually caused by eating a high-fat diet.

The NIA scientists, Michel Bernier, Ph.D., and Rafael de Cabo, Ph.D., collaborate frequently with researchers at NIH and beyond on studies into how changes in dietary patterns like intermittent fasting could lead to cognitive and physical health benefits. They first became interested in disulfiram after reading about the benefits this class of drug has shown in treating type 2 diabetes in rats, coupled with the growing interest in repurposing drugs that may also improve healthy aging.

When we first went down this path, we did not know what to expect, but once we started to see data showing dramatic weight loss and leaner body mass in the mice, we turned to each other and couldnt quite believe our eyes, Bernier said.

According to studys research team, the key to the positive results seem to stem from disulfirams anti-inflammatory properties, which helped the mice avoid imbalances in fasting glucose and protected them from the damage of fatty diet and weight gain while improving metabolic efficiency. Both groups of obese mice (control and disulfiram) were not subjected to any form of exercise, nor did they demonstrate noticeable spontaneous behavioral changes. Based on the evidence they observed, the researchers believe the beneficial results of disulfiram stem solely from the drug. They did not observe any negative side effects from disulfiram in the mice.

The research team stresses that these results are based on animal studies, and they cannot be extrapolated to any potential benefits for human at this point. It is recommended that disulfiram not be used off-label for weight management outside of the context of clinical trials. Still, given the findings, they are planning future steps for studying disulfirams potential, including a controlled clinical study to test if it could help individuals with morbid obesity lose weight, as well as deeper investigation into the drugs molecular mechanisms and potential for combining with other therapeutic interventions.

The research was supported by NIA through its intramural research program, NIA grants AG031782 and AG038072, in collaboration with colleagues from the National Institute of Alcohol Abuse and Alcoholism, Yale University, Albert Einstein College of Medicine, Korea Research Institute of Bioscience and Biotechnology, and University of Sydney, Australia.

This press release describes a basic research finding. Basic research increases our understanding of human behavior and biology, which is foundational to advancing new and better ways to prevent, diagnose and treat disease. Science is an unpredictable and incremental process each research advance builds on past discoveries, often in unexpected ways. Most clinical advances would not be possible without the knowledge of fundamental basic research.

About the National Institute on Aging (NIA): NIA leads the U.S. federal government effort to conduct and support research on aging and the health and well-being of older people. Learn more about age-related cognitive change and neurodegenerative diseases via NIAs Alzheimer's and related Dementias Education and Referral (ADEAR) Center website. For information about a broad range of aging topics, visit the main NIA website and stay connected.

About the National Institute on Alcohol Abuse and Alcoholism (NIAAA): The National Institute on Alcohol Abuse and Alcoholism (NIAAA), part of the National Institutes of Health, is the primary U.S. agency for conducting and supporting research on the causes, consequences, diagnosis, prevention, and treatment of alcohol use disorder. NIAAA also disseminates research findings to general, professional, and academic audiences. Additional alcohol research information and publications are available at https://www.niaaa.nih.gov/.

About the National Institutes of Health (NIH):NIH, the nation's medical research agency, includes 27 Institutes and Centers and is a component of the U.S. Department of Health and Human Services. NIH is the primary federal agency conducting and supporting basic, clinical, and translational medical research, and is investigating the causes, treatments, and cures for both common and rare diseases. For more information about NIH and its programs, visit http://www.nih.gov.

NIHTurning Discovery Into Health

Bernier et al. Disulfiram prevents and treats diet-induced obesity and related co-morbidities in mice.Cell Metabolism. 2020 May 14. doi:TBD

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Repurposed drug helps obese mice lose weight, improve metabolic function - National Institutes of Health

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Posted: May 14, 2020 / 11:14 AM EDT / Updated: May 14, 2020 / 11:14 AM EDT

Every day of every year, thousands of people start some type of weight loss/transformation journey. There are millions of diet plans out there, but very few that address the key to weight-loss success: what goes on inside your head.

Now, Dr. Ian Smith, bestselling author of SHRED and the Clean & Lean series, brings us a vitally important guide to stay on track to lose weight for good: MIND OVER WEIGHT: Curb Cravings, Find Motivation, and Hit Your Number in 7 Simple Steps (St. Martins Press; April 7, 2020; $19.99).

While eating the right food and exercising is critical to weight loss success, MIND OVER WEIGHT helps readers win the battle by getting everything in order above the neck. It will guide readers to:

An easy read with concrete steps readers will be able to follow, each chapter ends with a takeaway action item for readers to complete, to help create an overall strategy for body and life transformation.

In a departure from his bestselling previous books, MIND OVER WEIGHT contains a plan that deals with food, exercise, and weight loss, but one that doesnt contain an actual diet plan. What it does contain, and what needs to come before the nutrition plan, is the simple steps one can follow to get their mind in the right place. Regardless of how good a plan might be, says Dr. Ian, Its not going to be effective if someone cant stick to it or they doubt their ability to succeed.

A perfect companion to any diet program, MIND OVER WEIGHT will help readers maximize their adherence to a plan and ultimately, their results. Not only do these simple strategies apply to weight loss, but also to improving ones life overall.

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Mind Over Weight - WFLA

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