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When Orange County administration closed county offices amid COVID-19 concerns, most departments had to change the way they operated.

With social distancing requirements and bans on gatherings of 10 people or more, the Orange County Parks and Recreation Department had to figure out a way to keep citizens engaged, active and apart.

The office developed virtual programming it called its Social Distancing Activity Guide, and released a series of videos ranging from paper airplane folding to hopscotch, to making dandelion syrup, binsketball (tossing items in boxes, bottles and bins) and basic knot-tying, among others. One recent video offers instruction on creating decorative papier mache bowls.

OCPR staff also posted a number of handouts for at-home activities, including indoor and backyard scavenger hunts, coloring activities and support materials for video episodes.

These are activities intended for families to enjoy at home while following social distancing and stay-at-home guidelines, programs and facilities supervisor Jayson Woods said.

OCPR Director Tim Moubray said his office brainstormed ideas and hopes to continue posting videos regularly.

Thus far, the spoof storytime April Fools Day video was the most popular, while the paper airplane and dandelion syrup videos are the most popular activities.

Meanwhile, one of the departments existing activities continues to enjoy steady success.

Moubray said the OCPR disc golf course at the Lee Industrial Park remains open, provided participants observe proper social distancing procedures.

Almost every time I ride out to check the course, or when we mow, there are people playing, Moubray said. Thats pretty cool.

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Orange County Parks and Rec provides creative ideas for crafts, games and exercise at home - Fredericksburg.com

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The Pentagon has committed to competing with China and Russia but its not training that way. If the United States is to be truly prepared for great-power competition, its forces need to train as they expect to operate in theater. The U.S. Cold War experience offers valuable lessons, positive and negative, about how best to equip the joint force to handle near-peer adversaries. Relearning the mechanics of great-power competition will require changing exercises and experimentation, and the Pentagon should emphasize joint exercises to draw on the collective capabilities of its services.

Focusing on joint exercises conjures a back-to-the-future feeling. For decades during the Cold War, major overseas training exercises featured prominently in the U.S. militarys playbook, and with good reason. Big exercises training thousands of troops across services, domains, and sometimes nations enhance joint force readiness by improving interoperability and building command, control, and communications among services and coalition members; demonstrate the value of relationships with allies and partners; and send a range of messages to adversaries.

To update the joint force for the challenge of China and Russia, the United States should build on these Cold War lessons by ensuring that its large-scale joint exercises also test U.S. forces ability to operate in multiple domains against gray-zone threats.

Pretend Jointness

Regaining the muscle memory to compete against China and Russia after counter-insurgency operations in Iraq and Afghanistan is no small task. The pivot from counter-insurgency to great-power competition is moving slowly for two reasons. First, there is widespread confusion as to what accurately constitutes a joint experiment or exercise. To be clear: a joint exercise entails significant personnel participation from each of the services that are integrated into a single joint force executing the will of the joint force commander. It is not a Navy corpsman going to the field with the Marine infantry unit; it is not an Air Force Joint Tactical Air Control Party supporting an Army rotation at the National Training Center; and it is not Marine Corps fixed-wing aviation deploying aboard aircraft carriers. No, these are joint operations with a little j activities that the services routinely conducted a half-century ago. Today, these little j events, overly focused on service sustainment training, do little to advance 21st-century concept experimentation and joint force integration in preparation for major conflict.

Jointness with a big J, on the other hand, is a deployable joint headquarters that is fully integrated with experts from across all the warfighting functions and services. The headquarters should be commanded by a flag officer and tasked by a combatant commander with cradle-to-grave execution of large-scale exercises that agnostically integrate kinetic and non-kinetic effects across the air, land, sea, cyber, and space domains, as well as the electronic spectrum. Although talk of jointness abounds across the Department of Defense, the force seldom walks the big J walk. To quote Winston Churchill, perhaps we have been guilty of some terminological inexactitude.

A second factor is that planners across the combatant commands are consumed with repeating the same named annual exercises even though most of them to be precise are demonstrations or service-centric sustainment training. These exercises drain scarce resources and compound legitimate challenges to expanding jointness to include tracking and coordinating service-specific concept development, sustaining a reasonable operations tempo, complying with headquarters-mandated reductions, and reducing overhead costs. Decreasing the number of annual combatant command events to accommodate a joint force commanders higher-quality experimentation plan and credible big J exercises is therefore an imperative that can no longer be ignored. Victory on tomorrows battlefield against peer adversaries requires that the United States transform how it prepares for war.

The Past as Prologue (Kinda)

Large-scale Cold War exercises ensured that combat formations remained tactically proficient, and officers gave serious thought to the likely chaos and uncertainty that major conflict between nuclear powers would create. But these exercises also played a critical political-military role, signaling a strong U.S. commitment to allies and partners whose forces routinely operated with the United States in combined maneuvers designed, in part, to help improve coalition interoperability and bolster readiness.

Such exercises did not only serve as a signal to allies and partners, though. Their value as a showcase for U.S. resolve and global power-projection capabilities was significant. Large exercises like REFORGER (Return of Forces to Germany) and TEAM SPIRIT in South Korea were essential to maintaining credible conventional deterrence of both the Soviet Union and North Korea. As intended, the latter two belligerent states often perceived such exercises as war-plan rehearsals and as possible (but still ambiguous) forward posturing for potential operations.

Large, multiple-theater exercises diminished after the Cold War. The Pentagon focused on reducing operating costs, confronting terrorism, and fighting simultaneous wars in Iraq and Afghanistan. But the rise of China and renewed focus on Russia means large-scale overseas exercises should again play a key role in sustaining readiness and demonstrating U.S. preparedness to deploy and conduct multi-domain operations.

But the complexity of todays security environment is not defined solely by conventional peer-versus-peer or even proxy conflicts. China and Russia rely on gray-zone operations below the traditional thresholds for conflict competing with the United States without provoking a conventional response. Future joint and combined exercises should go beyond the traditional air, land, and sea domains to include cyberwarfare, space, the electromagnetic spectrum all integrated into a holistic and coherent operational design that includes features of irregular warfare. Jointly considering and exercising responses to gray-zone threats will pay dividends across the force.

Soviet Exercises during the Cold War

The Soviet Union attracted U.S. attention by using large-scale exercises as operational rehearsals and as signaling tools. The Okean global naval exercise series in the 1970s demonstrated the transformation of the Soviets coastal defensive navy to a blue-water force under Adm. Sergey Gorshkov. In April 1970, multi-fleet maneuvers across many oceans under a unified command from Moscow shocked the U.S. Navy and its NATO allies, who identified them as a challenge to U.S. maritime supremacy.

In April 1975, Soviet news agency TASS reported an even larger naval exercise Okean 75, the largest to date in the Cold War involving over 220 Soviet ships of all types conducting maritime maneuvers by the Northern, Baltic, Black Sea, and Pacific fleets. Land-based aircraft joined this massive power-projection display, with Tupolov-35s flying from Central Asian bases to the Arabian Sea, while surface units in the Indian Ocean indicated Soviet anti-convoy capabilities in a new theater. Meanwhile, maritime task forces conducting antiaircraft carrier operations near Sardinia highlighted a potential Soviet threat to western merchant shipping and NATO naval activities at Tyrrhenian Sea choke points. In a particularly pointed signal, submarines and surface ships set up a barrier between Iceland, the Norwegian Sea, and the North Atlantic to rehearse extending the Soviet maritime defensive perimeter away from the Barents Sea to keep U.S. aircraft carriers out of range of military and industrial targets. Significant command and control capabilities enabled simultaneous Soviet strike missions, highlighting the maturation of Gorshkovs long-discussed battle of the first salvo concept.

The massive scale of Okean 1975 was impressive for the times and elicited a sharp reaction from the United States. Navy Secretary J. William Middendorf II publicly admitted, [the exercise] clearly demonstrates the fact that the Soviet navy is capable of operating effectively in all the oceans of the world with a fleet that had twice the number of major combatants and submarines as the U.S. Navy. Okean was a wake-up call for the United States, which was preoccupied with evacuating Vietnam. Rattled Pentagon leaders commissioned a series of studies to better understand the new geopolitical landscape that was shaping the Cold War. The unambiguous message sent by the Okean exercises of the 1970s was that the Soviet Union had developed a robust navy to back its claim as a global military superpower.

Learning from the Bear

During the 1980s, Pentagon planners recognized that large exercises could play a useful role in demonstrating U.S. power-projection capabilities while offsetting the Soviet Union conventional military advantages. Accordingly, the United States implemented annual REFORGER exercises to practice rapidly deploying multiple divisions from the United States to reinforce NATO. As one 1988 observer noted, REFORGERs impressiveness stemmed not only from its size (125,000 personnel deployed across the Atlantic in 10 days) but also its critically important military and civilian mobilization and preparedness when U.S. forces reached Europe. REFORGER exercises were also complemented with annual air and sea deployments of U.S. Marines to Norway. Collectively, they broadcasted to friends and adversaries alike Americas ability to rapidly project credible combat power across the globe.

Other U.S. and NATO naval exercises in the 1980s were designed to prod Soviet decision-makers and expose Soviet wartime responses for U.S. planners. Virtually the entire U.S. attack submarine force was deployed at top speed from U.S. ports to the high North Atlantic on at least three separate occasions, sending the message to the Soviets (among others) that the United States could reach the Barents Sea before Soviet subs could sortie out of their bastions. In the Atlantic, Ocean Venture 1981 encompassed 120,000 personnel, 1,000 aircraft, and 250 ships from 15 allied nations. The apparently shocked Soviet navy dispatched unprecedented numbers of surveillance and strike aircraft, submarines, and surface ships to shadow the exercise, offering the United States and NATO valuable insights into Soviet formations and operational procedures.

Not all signals sent during Cold War exercises were received as intended. The 1983 NATO ABLE ARCHER exercise contributed to a Kremlin war scare and nearly initiated nuclear war. Nonetheless, NATO judged the exercises strategic insights as invaluable. Then-Supreme Allied Commander Gen. John R. Galvin observed, There was a failure to understand the absolute requirement for coordination and common purpose among the civilian, political, diplomatic, governmental, and military aspects of every endeavor.

On the other side of the globe, U.S. and South Korean forces conducted exercise TEAM SPIRIT each spring from 1978 to 1993 to broadcast credible defensive preparations of the peninsula to North Korea. TEAM SPIRIT peaked at 200,000 personnel in 1989, but its importance lay in its impact on North Korean perceptions. President Kim Il-sung reacted to the exercise by mobilizing his reservists and repositioning air, naval, and land forces annually at significant economic and political costs to the regime, making TEAM SPIRIT both a carrot and a stick for Nuclear Non-Proliferation Treaty negotiations and North Koreas inspections compliance. By revealing certain strengths through REFORGER and TEAM SPIRIT, U.S. planners enhanced deterrence and forced adversaries to divert resources into more expensive defense programs or alter key aspects of their overall strategies.

Operate and Train as You Plan to Fight

Treating peacetime exercises as real-world operations like the United States did with REFORGER and TEAM SPIRIT provides the joint force with a number of advantages. Across the force, a heightened warfighting mentality will help improve overall readiness. Such an approach will imbue training events with a heightened sense of realism, compelling forces to replicate many actions they will have to execute in conflict.

Imagine a scenario where Army and Marine High-Mobility Artillery Rocket System (HIMARS) units deploy with little notice to remote overseas islands and establish secure communications with a joint task force headquarters theater fires cell. The cell then receives targetable information from real-world sensors, provided by space or training drones. This allows the HIMARS unit to engage a hostile moving target (being simulated by a self-piloted garbage barge) once non-kinetic effects have neutralized onboard emitters replicating the ships countermeasure system. This cradle-to-grave kill chain scenario requires sophisticated multi-domain effects to be integrated across the joint force. If, for technical or political reasons, this type of realism is impractical, augmenting live exercises with high-quality virtual capabilities can help servicemembers master essential skills. This is especially important at the joint/combined level because those senior headquarters that are not forward deployed should be required to deploy to overseas exercise locations to flex their command and control responsibilities.

Second, dynamically planned operations can be used to temporarily increase U.S. force posture and presence overseas. Deploying additional brigades, air defense units, and fleet assets to key European and Pacific theater locations will not go unnoticed by Beijing, Moscow, and Pyongyang. More importantly, these events can serve as pre-crisis, flexible deterrent options. Before the outbreak of COVID-19, the exercise DEFENDER-Europe 20 would have been the largest deployment of U.S.-based forces to Europe in more than 25 years. Carrying out similar future exercises will also allow the United States and its NATO allies to address long-standing interoperability, mobility, and command and control challenges.

Third, operations can be used to stress test existing practices against new concepts. In particular, the logistical concepts that underpin major war plans can be tested by requiring forward-deployed units to actually perform such real-world sustainment functions as drawing live ammunition out of storage bunkers, transporting different fuel types between theaters, and commencing operations with planned shortages of major classes of supplies. These critical sustainment events are too often ignored or simulated in traditional exercises, which allows the joint force to cheat at solitaire in other words, to take expedient shortcuts.

New exercises can also stress test familiar operations at unfamiliar scales. One such exercise might test special operations and conventional forces ability to enforce a blockade with the simultaneous boarding of multiple adversary-leased commercial vessels. Simultaneous ship seizures by special operations forces and conventional Navy-Marine units trained to conduct complex visit, board, search, and seizure missions would signal mastery of all-domain coordination. Moreover, it would afford at tightly integrated rehearsal with multiple coalition partners who could provide the leased ships safe anchorage until the mock naval blockade ends.

Fourth, new large-scale exercises will allow the joint/combined force to experiment with concepts that are widely discussed in many military journals, such as multi-domain or all-domain operations, but that are too infrequently practiced. As Andrew F. Krepinevich, Jr. has noted, properly designed and conducted field exercises are a great source of competitive advantage that can reduce uncertainty about emerging threats, determine the right mix of new and legacy systems, enable development and evaluation of broad capabilities and new, relevant forms of operation, and uncover practical problems in new operation and force structure development.

Fifth, large training exercises can be effective vehicles for sending signals to potential adversaries about U.S. intentions and capabilities. For example, they might reveal the capability of U.S. forces to launch surprise drone swarm attacks simultaneously against multiple naval targets. U.S. vessels could be designated a naval opposing force being pursued by blue surface and subsurface naval assets. Opposing force ships could then come under swarm drone attack from shore-based land forces (American or allied) that release waves of inexpensive, sea-skimming, short-range drones. Obviously, the risks and opportunities associated with revealing certain capabilities and sending specific messages should be calculated in advance. The United States should carefully consider any ambiguities that U.S. adversaries could misunderstand, thus resulting in spiraling tensions and unwanted escalation. Tracking and recording both adversary and ally responses to exercises should be required, and post-exercise analyses should gauge the overall impact of messaging.

Looking Ahead

The joint staff and geographic combatant commanders need to revise their annual experimentation and exercise programs to be more relevant to todays great-power competition. They cannot merely fall back on large-scale exercises like REFORGER and TEAM SPIRIT, designed for another era, in the hope that they continue to be successful models for todays deterrence and force posture. Exercises of yesteryear should be refined and repurposed as real-world operations. They should thoughtfully reveal credible kinetic and carefully selected non-kinetic warfighting capabilities to U.S. adversaries. Additionally, a sophisticated global strategic communications campaign that pushes back on adversary propaganda and disinformation in real time delegitimizing such activities in frontline states under a bright international spotlight should be central to all operations.

To truly disincentivize Russian and Chinese gray-zone operations, the United States should effectively use recurring and realistic big J operations to display credible American military force. A critical by-product of this approach is that joint force commanders will be able to integrate and shape the disparate service warfighting approaches.

Tom Greenwood, USMC (Ret.), is a research staff member in the Joint Advanced Warfighting Division at the Institute for Defense Analyses. He was an infantryman with subsequent assignments in the Pentagon and on the National Security Council staff.

Owen Daniels is a research associate in the Joint Advanced Warfighting Division at the Institute for Defense Analyses.

The views, opinions, and findings expressed in this paper should not be construed as representing the official position of either the Institute for Defense Analyses or the Department of Defense.

Image: U.S. Naval Forces Europe-Africa/U.S. Sixth Fleet (Photo courtesy of LPhot Dan Rosenbaum, HMS Kent, Royal Navy)

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The Pentagon Should Train for and Not Just Talk About Great-Power Competition - War on the Rocks

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Those of us fortunate enough to have remote jobs can be grateful for a few things like the lack of a time-sucking commute and more time with our kids and family. However, this new normal can also bring feelings of burnout, if youre not careful.

The benefits of working from home can eventually turn into stressful situations. Without self-imposed boundaries, our time saved on the commute can turn into more hours poured into our work. Or, skipping over moments of self-care throughout the day can lead to feelings of anxiety and stress, leaving you primed for a major meltdown.

The good news is some tools can provide structure and guidance to help you live a healthier, more productive life. To help you out weve rounded up these top five ways you can help avoid remote workplace burnout:

Taking a break from your work to practice self-care can relieve stress and anxiety. To help you practice when you need it, use the Unplug Meditation app. This app allows you to take one of the more than 700 video sessions or breathwork classes anytime. A whole year of guided meditations and lessons is only $39. (The market price for this app is normally $59.99.) For the price of a nice yoga mat, you can destress, fall sleep, or motivate yourself for a more productive tomorrow with the Unplug app.

Our physical and emotional wellbeing are interconnected and when it comes to experiencing burnout, neither are off the hook. As social distancing restrictions keep us at home, we are becoming more sedentary which can lead to major neck, back, and posture issues. The MoovBuddy Exercise app targets exactly what hurts with programs prepared by doctors and physiotherapists. With more than 60 programs and almost 300 exercises, you can exercise anytime and anywhere you want for only $49.99. Originally $719.40, youre getting this expert program for more than 90 per cent off.

Burnout can occur when you lack boundaries between your work and your leisure time. The burnout comes on subtly as many of us are blindly putting in more hours than we would normally. Create some me-time for yourself by walking away from your work desk and taking a seat on the couch with this SelectTV bundle. SelectTV is a service that can help you find the perfect TV show or movie you are looking for by merging all your streaming services into one platform. This two-year subscription is $32.99 (originally $92.78) thats 64 per cent off the retail price.

For a full-body self-care session, the YogaDownload app has you covered. For $29, you can gain access to a year subscription of more than 1,500 top-rated online yoga and fitness classes. This app is meant for at-home use for any level practitioner. Originally $119.99, you can buy one deal for you and get another for a friend at this discounted rate. But whether you do it alone, or with a partner, youll be happy you took the step toward becoming healthier and stronger physically.

If you have kiddos running around it can be tough to keep them at bay for hours on end. One resource to keep your kids occupied while positively engaging their minds is Tangiplay. Tangiplay includes codable toys and games for kids between the ages of four and 12 years. Originally $99, you can get this set of 12 robot toys for only $89.99. Itll give you some much-needed quiet time while the children work on their math and computation skills.

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Feeling burnt out while working from home? Here are five tips that can help - Financial Post

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May 08, 2020

LUMBERTON Around the same time that Southeastern Health officials were deciding how to manage visitors to Southeastern Regional Medical Center during the beginning of the COVID-19 pandemic, state and national guidelines mandated that hospitals and long-term care facilities, or nursing homes, end visitation.

Once this change was implemented, Southeastern Healths Guest Services department and WoodHaven Nursing, Alzheimers and Rehabilitation leaders began looking for ways to keep their patients and residents connected with their loved ones.

Hospital care

We knew that this was going to be a challenging time for our patients because the connection with family is so important, said Alisia Oxendine, Southeastern Health Guest Services director.

Because of the ranges of ages, health conditions and mental capacity of patients in the hospital, every possible scenario had to be considered.

We care for new moms, sick children, individuals who have experienced trauma like car wrecks, patients who need critical heart surgery, patients battling cancer and everything in between, Oxendine said. We had to put plans in place to address every scenario, even including those where patients have dementia or language barriers and those who may be experiencing end-of-life situations.

Telephone communication is the most common way hospitalized patients are staying in touch with family during the COVID-19 restrictions, however, some patients may not be able to speak on the phone, while others might need to see their family to feel connected.

Guest Services and Information Technology staff worked together to secure and make available iPads, which are sanitized after every use, and reliable phone connections for SRMC patients so they can use technology, such as FaceTime, to reach their family members.

Oftentimes patients, along with their health-care team, give their family members updates about how they are doing, Oxendine said. Other times, patient need the encouragement and love that their family can provide. If patients arent comfortable with technology, our patient representatives are on hand to walk them through the steps to make the connection.

One visitor is being allowed for the birth of a child, in cases where the patient is a minor, or if the patient cannot speak for themselves to make health-care decisions.

There are extreme circumstances in the hospital where the benefits of having someone with the patient outweighs the risks during the coronavirus and in these cases we are taking extra measures, including screenings before entry, use of face masks and increased hand hygiene, to keep everyone safe, Oxendine said. Showing empathy while mitigating the concerns of patients and families during this unprecedented time is a top priority.

Family members can contact their loved ones by calling the medical center at 910-671-5000 and asking for them by name, if they have chosen to be listed in the hospital directory. Phone operators can also provide phone numbers that bypass the operator and ring directly to patient rooms. Mailing cards or letters is another way to reach patients.

Anyone who may need assistance contacting their family members may call Guest Services at 910-671-5592.

Long-term care

This is home for our residents and an important part of home is family, said WoodHaven Director Suzanne Jackson, who also oversees hospice services and care management for Southeastern Health. While keeping our patients safe and preventing an outbreak at our facility is the main priority right now, we cant overlook the mental health aspects of their care.

WoodHaven staff facilitate weekly telephone calls to ensure family remain informed and connected. While calls are the most common way to stay connected, they cant replace actually seeing each other.

We are utilizing technology like FaceTime, and some of our families are making window visits, using the window as a barrier but allowing them to see each other while talking or holding up a sign, Jackson said. Sometimes just laying eyes on someone to know they are doing well can be very reassuring for not only the family member but also the patient.

WoodHaven established a photo gallery on the Southeastern Health website where family members can view photos of residents holding signs or participating in activities where social distancing is implemented. The gallery can be viewed at http://www.srmc.org/main/covid-19-woodhaven

Community groups have also reached out to assist in helping residents feel connected, hosting parades on the grounds in view of patients from safe distances.

We know this is a challenging time for everyone but we are working to make the best out of a difficult situation to support our residents and reassure them that they have not been forgotten, Jackson said.

Letters or cards may be mailed to patients at SRMC using PO Box 1408, Lumberton, NC 28359, or residents at WoodHaven at 1150 Pine Run Drive, Lumberton, NC 28358. Be sure to include the patient or resident name and room number, if known.

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Oxendine

https://www.robesonian.com/wp-content/uploads/2020/05/web1_Families-Oxendine-Alisia.jpgOxendine

Jackson

https://www.robesonian.com/wp-content/uploads/2020/05/web1_Families-Suzanne-Jackson.jpgJackson

WoodHaven resident Nessie Pierce holds a sign showing a message of love to her family. The photo was used in a gallery posted on Southeastern Healths website during the time of COVID-19 visitation restrictions.

https://www.robesonian.com/wp-content/uploads/2020/05/web1_Families-WoodHaven-resident.jpgWoodHaven resident Nessie Pierce holds a sign showing a message of love to her family. The photo was used in a gallery posted on Southeastern Healths website during the time of COVID-19 visitation restrictions.

SeHealth works to ensure patients, relatives stay in contact

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SeHealth faith-based transportation program awarded grant - The Robesonian

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Universiti Teknologi MARA (UiTM), Perlis Branch has received a gold recognition for its Exercise Is Medicine on Campus (EIM-OC) 2020 program from the American College of Sports Medicine (ACSM). This recognition is attained a year after UiTM Perlis was awarded a silver campus recognition in 2019. ACSM is the largest sports medicine and exercise science organization in the world with more than 50,000 members and certified professionals dedicated to advancing and integrating scientific research to provide educational and practical applications of exercise in science and sports medicine.

EIM-OC is a program designed for universities and colleges to promote physical activity towards better health and well-being. It encourages staff and students to work together towards improving the health and well-being of the university community with a mission to foster collaborative relationships and leadership on campus between exercise, health, and other disciplines that support the EIM-OC vision and goals.

The groundwork for EIM-OC began in early 2019, led by the Head of Study Centre of FSR, UiTM Perlis Branch, Dr Ahmad Fikri bin Mohd Kassim. EIM-OC comes under the auspices of the society of Exercise is Medicine Malaysia(EIMM). UiTM Perlis has four EIM-OC credentials level 1 certified lecturers namely, Mohd Faridz Ahmad, Siti Jameelah Japilus, Nurul Hidayah Amir, and Nurul Afiqah Bakar.

Throughout 2019, the Faculty of Sports Science and Recreation (FSR) UiTM Perlis Branch has organized multiple programs involving the university community including outdoor recreation, sports events, and seminars/workshops via hands-on and experiential learning. These activities to a large extent have helped the students to realize the importance of exercise, health, and its relationship to academic success.

The gold certification is a testament to UiTMs commitment to its communitys health and well -being. In addition to enhancing the visibility of UiTM Perlis, it also has value-added in FSR program accreditation. With this certificate, it is hoped that graduates will have better employability opportunities and career demands as administrators, health and fitness operators or managers in various sports health and fitness sectors.

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UiTM Perlis Campus Receives Gold Recognition for its 'Exercise is Medicine on Campus' 2020 Program from American College of Sports Medicine - QS WOW...

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By Roberta H. Anding, M.S., Baylor College of Medicine and Texas Childrens HospitalEdited by Kate Findley, The Great Courses DailyIncreasing your bodys lean mass composition through strength training allows you to increase the calories you can eat without gaining weight. Photo by Day of Victory Studio / ShutterstockBest Exercise for Burning Calories

People often wonder what the best exercise is to burn the most calories. Professor Anding recommends choosing an exercise that you enjoynot something you read about in a book that is supposed to burn a lot of calories.

If you dont like to run, then you probably wont be able to sustain it. However, if you love working in your garden or playing golf, then you will likely keep up with that physical activity because it will be something you look forward to as opposed to something you do out of obligation.

The benefits of regular exercise far exceed controlling weight, especially if you were previously sedentary. Physical activity lowers blood pressure, improves your mood, and decreases your risk for heart disease.

The activities just describedrunning, golfing, and gardeningare all aerobic activities. Professor Anding recommends incorporating weight-training into your exercise regimen to maintain as much muscle mass as you can.

You need to burn 3,500 calories to lose a pound of body fat. If you burn 100 calories per mile walked, to lose one pound of body fat, youd have to walk 35 miles. The challenge is making that activity consistent, and its much easier to meet this challenge when you enjoy the activity.

Im pretty fond of saying your body remembers what you do most of the time, Professor Anding said. If most of the time, you exercise [] the vacations from exercise [] are perfectly fine. The goal would be to sustain your plan.

Another way to burn more calories without having to train for a marathon is to increase your basal metabolic rate (BMR)how many calories you burn at rest. The more lean muscle mass you add, the higher your BMR.

Ive been fortunate enough to work for the Houston Texans for [many] years, Professor Anding said. Ive weight trained all my life, and I really thought I knew what I was doing. In reality, our strength coach showed me I didnt know as much as I thought. He helped me gain seven pounds of functional lean mass.

Although this translated into seven pounds on the scale, this was not a bad thing since it was seven pounds of muscle mass as opposed to body fat. Andings metabolic rate had been 1,200 calories, and by adding that functional lean mass, her measured BMR calories are now 1,600, meaning she burns at minimum 1,600 calories a day, even when doing nothing.

By gaining seven pounds of muscle mass, I can eat 400 more calories every single day, Professor Anding said. Im really excited about that because now I get to eat more; so yes, you can rev-up your BMR, but the way you do it is by adding functional lean mass.

Traditionally in the gym, men focus on weight-training equipment and women do aerobic work. In order for women to experience the same gains as men in terms of body composition, Professor Anding recommends a paradigm shift with men and women on both sides of the exercise room.

One method of calculating your ideal body weight is called the Hamwi equation, which is based on height, frame size, and sex, is intended primarily for adults. Interestingly, children require more energy per pound of body weight than adults.

The highest calorie needs are actually during infancy. In their first year of life, babies essentially triple their birth weight. If you have an overweight child, the challenge is that you cant use the same kind of caloric calculations that you would use for an adult. Professor Anding recommends consulting a pediatrician.

If you are wheelchair-bound or on crutches, you can still participate in exercise programs designed for your level of fitness or functionality. For example, if you are wheelchair-bound but can lift weights, you can do bicep curls. This and other weight-lifting exercises will help you to retain your functional lean mass.

If you are on crutches, you can also engage in upper body exercises such as bicep curls and shoulder shrugs as well as sit-ups, arm circles, and punching. With the assistance of hands-free crutches, you participate in light walking.

Although one can lose weight relatively easily, the challenge for all of us is staying lean and fit. The Hamwi equation and BMR, along with the calories that you burn in exercise plus through small movements you make throughout the day like fidgeting, are all tools that will allow you to calculate the total calories burned in a day.

The next time youre tempted to buy the next weight-loss supplement or pill on the market, beware. The best strategies for weight loss or maintenance are managing how many calories you consume and burn.

Professor Roberta H. Anding is a registered dietitian and Director of Sports Nutrition and a clinical dietitian at Baylor College of Medicine and Texas Childrens Hospital. She also teaches and lectures in the Baylor College of Medicines Department of Pediatrics, Section of Adolescent Medicine and Sports Medicine, and in the Department of Kinesiology at Rice University.

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How to Love Losing Those PoundsChoosing the Best Exercise - The Great Courses Daily News

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By: Lifestyle Desk | Published: May 9, 2020 11:12:50 pm Zone diet is known to reduce inflammation. (Source: Getty Images)

Among numerous other diet fads is one that advises eating meals with a specific ratio of protein, carbohydrates and fat, or what is known as the Zone diet.

The Zone diet is not new; it was developed almost three decades ago by biochemist Barry Sears, who published his book The Zone in 1995.

Sears is known to have developed this diet after losing family members to early deaths from heart attacks, says Healthline in an article. He went on to develop a diet to reduce inflammation in the bodya cause of heart attack and strokes. Inflammation also leads to weight gain, while the Zone diet claims to help lose fat at the fastest rate possible, besides preventing spikes in insulin release and maintaining insulin sensitivity.

Read| Watch out for these diet types in 2020 to lose weight

Research, however, suggests a lack of scientific support for the connections made between diet, enocrinology and metabolism. In fact, a review of the literature suggests that there are scientific contradictions in the Zone Diet hypothesis that cast unquestionable doubt on its potential efficacy, notes a 2003 study published in the Journal of the American College of Nutrition.

The ratio for the Zone diet is as follows: 40 per cent carbohydrates with low glycaemic index, 30 per cent protein and 30 per cent monounsaturated fat. It is designed to be followed for a lifetime and not just in specific phases.

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As per the diet, one should eat five times a day, with three meals and two snacks, with no more than five hours of gap between meals.

The hand plays an important role in this diet, whereby the size and thickness of the palm are used to measure protein while two big fists measure favourable carbohydrates and one fist unfavourable carbohydrates.

Read| Some diet fads around the world that made news

In a new book The Mediterranean Zone, Sears shows similarites in the foods consumed as part of the Zone and Mediterranean diets. This includes fish, chicken, tofu, soy porducts, egg whites, low-fat cheese, low-fat milk and yogurt for protein, and avocado, nuts, peanut butter and oils like sesame oil or olive oil for fats. Carbs include fruits such as berries, apples, oranges and plums, vegetables like spinach, tomato, mushroom and chickpea, and grains like oatmeal and barley.

High-sugar foods, processed foods, carbonated drinks should be avoided. Tea and coffee consumption should be kept to a minimum.

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Ginger (Photo Credits: Pixabay)

Many people who want to reduce weight often spend most of the time wondering how to go about it. Well, it is an accepted fact that without following healthy eating habits and regular physical exercise, there will be no weight loss. However, there are few magical ingredients with properties that can expedite the process to lose weight. One such food is ginger, which can help shed some kilos and also helps in belly fat loss.Weight Loss Tip of the Week: How to Use Celery to Lose Weight (Watch Video)

Ginger is a magical spice which is used in many dish preparation, it not only enhances the taste but also increases its nutritional value. Sometimes, they are justly simply chopped and use as topping over gravies. Ginger is loaded with various micronutrients like vitamin B3, vitamin B6, potassium, magnesium, folate to name a few which can reduce inflammation, improves digestion and suppress appetite. Ginger can be used along with other ingredients to reach a healthy weight.Home Remedy Of The Week: Ginger For Chest Congestion, How This Spice Can Eliminate Excessive Mucus From Lungs (Watch Videos)

Ginger comes along with antioxidants gingerol and 6-paradol which promote weight loss. These two antioxidants neutralise unstable free radical molecules that build up in the body over time.If left unchecked, free radicals can wreak havoc on a microscopic level, causing inflammation that can contribute to weight gain.Gingerols possess an anti-obesity effect that helps the food to digest faster and stimulate the body to speed digested food through the colon. According to a meta-study published in theNational Institute of Health that looks atginger weight loss benefitsuggest that this spice hasa significant effect on body weight and belly fat. Ginger taken along with vitamin C rich lemon juice can increase immunity and effectively help reduce weight.

Ginger Water for Weight Loss

The presence of gingerol in ginger can also stabilise blood sugar level.Ginger produces more acid content in the body that burns fat and turns up the metabolism rate of the body. In the end, we can say that ginger is a good ingredient for weight loss, however, it should not be solely responsible for overall healthy body. It is necessary to follow a balanced diet given by your dietician for optimal result.

(This article is written for an informative purpose and should not be substituted for medical advice. Kindly consult your doctor before trying any tips.)

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Weight Loss Tip of the Week: How to Use Ginger to Lose Weight (Watch Video) - LatestLY

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She fought to the screen, but also in his private life. While she comes to be married to Joe Jonas in Las Vegas on may 1, 2019, the actress Sophie Turner aka Sansa Stark in Game of Thrones revealed in the pages of Marie Claire Australia she was pressured to lose weight during the filming of the series. She fell into depression and underwent therapy. We tell you about it.

Fame came very early for Sophie Turner. In effect, the filming of GOT started when she was only 15 years old. This celebrity early the has affected many mentally and physically :

I was a victim of mental illness. My metabolism has suddenly decided to fall into the depths of the ocean and I started to become uneven and to take the weight, and all this would happen to me in front of the camera.

Today 23-year-old, the actress is doing better and has not hesitated to denounce the diktats hollywood, while the eighth and final season of Game of Thrones is currently being broadcast :

Are therefore came then the pressure from the movie studios and television to lose weight.

Fallen into depression, she has felt the need to follow a therapy :

Everyone needs a therapist, especially when you are told constantly that youre not good enough and that you do not seem good enough. I think that it is necessary to have someone to talk to, to help us get through it.

In August 2017, it told already Wear Magazine :

Ive been plagued with thoughts about weight and the idea that you have to be thin to be an actress, and that I wasnt pretty lean to have a job () there are sometimes where Ive had jobs and they told me that I needed to lose weight, even if it had nothing to do with the character. It is so disgusting.

A few weeks ago, she returned to in more detail about his depression during a poadcast, hosted by the american Dr. Phil :

I had no motivation to do anything or to go out. Even my best friends, I didnt want to see them I cried, cried and cried again. Just need to change me and put clothes, I said : I cant do it. I cant go outside. There is nothing that I do not want to do.

She has even been thinking of suicide :

It is a weird thing. I say that I wasnt depressed when I was younger, but I thought a lot of suicide. I dont know why though. Maybe it was just a fascination with weird (). I dont think I would have been able to go to the end.

Today, she has found comfort and support from the singer Joe Jonas whose career exploded with the Jonas Brothers :

Today, I love myself, or in any case, more than before. Im with someone that makes me understand that I have the qualities. And when someone tells you that he loves you every day, it helps you to love yourself a little more.

In the columns of the magazine Extraher husband , Joe Jonas had been very touched by the progress of his wife, Sophie Turner, and declared :

This is huge. I think the best thing about this is that she can now encourage other young people living similar experiences and to be a voice that they can listen to it Im proud of it.

All this reminds us that no one is in the shelter of the dictates and especially not the stars. To this, we would like to give the example of Miss France In 2019, Vaimalama Chaves, who has not hesitated to send his haters on the roses.

In all cases, the future seems to smile to Sophie Turner since most of his marriage, and his success in Game of Thrones, it will be also cast in the highly anticipated X-Men : Dark Phoenix which will be released on June 5, 2019 in the dark rooms :

It is important to feel good in her skin, regardless of its weight, and to avoid the gaze of the other. Come in and discuss it in our forums and more especially in our section on self-Confidence, accept.

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Married couple Di and Carl Meakin have lost 15 stone 11lbs between them and now enjoy running and cycling.

The couple, from Biddulph, have been married for 24 years and have been supporting each other at Slimming World.

Di, aged 55, topped the scales at 15st 9lbs in March 2016 and now weighs 8st 2lbs a loss of 7st 7lbs. She has maintained her weight loss for two years. Fifty-two-year-old Carls heaviest weight was 23st. He is now 14st 10lbs a loss of 8st 4lbs.

Di said: One of my reasons for joining was to be able to do more things with my granddaughter, Scarlett. Before, the only things I could do were colouring and puzzles.

"Now I jog alongside her while she rides her bike and I can fit on all the slides with her!

It was tough the first couple of weeks with getting my head around everything. You can eat so much and still lose weight. It isnt a diet plan, its a lifestyle change.

Di was a size 22-24 when she started. She previously worked in Sainsburys cafe and Wetherspoons and explained that after a long shift she would be in horrendous pain and her feet would ache.

Di said: I didnt really do much exercise at the start. I was always on my feet with work but I didnt do anything else. But then I gradually started to do a bit of walking. Id walk so far and then Carl would pick me up.

I built up my distance to about 10 miles and then I decided to start running and actually did the Potters Arf last year.

Perhaps the biggest improvement for Di was her mental wellbeing. She said: I struggled with my mental health. There was a period of nine months when I barely left the house. I only left a couple of times to go shopping with Carl but most of the time I said no.

Now Di loves socialising and being around her loved ones.

She added: Before I would always make excuses to not go out with friends but now I always say yes. I love going out to buy clothes because I know that whatever I buy will fit. Ive had such lovely comments from friends. They say my weight loss has taken years off me.

As a consultant, Di is able to support her own members as they lose weight. She added: Its very emotional and amazing to see people doing so well with their journey. It means a lot to me that I am helping people.

I think my top tip for anyone wanting to start their journey is to write everything down. Food diaries can be really useful especially if you are struggling to lose.

Carl turned 50 in 2018 and also had a knee operation and wanted to make some positive changes to his lifestyle.

After seeing Dis success, he decided to follow the Slimming World plan.

He said: I followed a lot of the plan from home but then about a month ago I finally joined.

I was always a typical bloke and said I didnt want or need to go to group. Then I finally went and within 10 minutes I was chatting away to everyone and really relaxed it was like I was with my mates just having a chat.

"You start to get to know people and they can share tips with you and pass things around that they have found to be useful in their journeys. We are all proud of each other.

Carl lost more than 8st following the plan and says it has been a massive journey. He added: I think the biggest change is that I dont wake up with everything aching anymore. I started to get more dog walks in to get my steps up and went on lots of bike rides. Theres some great areas around Biddulph and you can literally ride on the train tracks.

Carl loves that he can still eat a lot of his favorite foods following Slimming World including burger and chips.

Carl explained: Ill make my own burgers from scratch and they taste just the same as if you ordered it - maybe better. You can add cheese, gherkins, fried egg, those kinds of things and its the same. You dont have to miss out.

Di is a Slimming World consultant at Biddulph High School on Wednesdays. During the lockdown, she is doing groups on Zoom. Visit her Facebook page for details.

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