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2020 marks 10 years for Get Healthy on the Railroad, the series of free exercise and cooking classes sponsored by Blue Cross and Blue Shield of Alabama, which returns to Railroad Park this spring.

Exercise classes began March 9, and cooking classes will take place the last Sunday of the month, May through September. Exercise classes are designed to meet varied tness levels and preferences. Cooking and nutrition classes resume in late spring, with healthy, delicious recipes using fresh, local ingredients. All classes are led by expert instructors and are free to all participants.

On Tuesday, April 28, Railroad Park will host a Senior Fit Health Fair. This community event will feature exercise demonstrations, free blood pressure screenings, free healthy snacks and drawings for prizes. Like the entire Get Healthy class schedule, the Senior Fit Health Fair is free and open to the public.

Get Healthys evening exercise classes take place Monday through Friday from 6 p.m. to 7 p.m. through October 30. The complete evening lineup includes Hip Hop Cardio, Boot camp, Zumba, yoga, and Family Fun Friday. Senior Fit classes will be each Tuesday at 8 a.m., May 5 through the end of October. Complete class descriptions below.

Get Healthy cooking classes begin May 31, with a different class taking place the last Sunday of the month through September. Chefs will present cooking demonstrations and food tastings for tasty seasonal recipes. The rst 100 attendees to sign in receive a parcel of free produce sourced through Piggly Wiggly, with the chance to replicate the days recipe at home. Cooking classes take place on the Regions Bank 17th St. Plaza.

Railroad Park opened in September 2010, and we launched Get Healthy soon after, said Camille Spratling, executive director, Railroad Park Foundation. In this milestone anniversary year, weve considered the programs that have had the greatest impact on our visitors. Get Healthy is at the top of that list. Blue Cross and Blue Shield of Alabama helped us establish a program that boosts physical and mental health, basically of anyone over the age of six who wants to participate.

I cant think of another program in the region that serves as wide a portion of the population. Its completely accessible, in that its free to participate and its designed to serve all ability levels and exercise tastes. From the early days, this program took us from being a beautiful, unifying element for the city to being an active greenspace that serves thousands of people throughout the community.

The 2020 Get Healthy Line-up:

Senior Fit (Tuesdays, 8 a.m., May through October) These low impact workouts are tailored to the tness levels of the participants. Senior Fit implements four categories of activity that the NIH states offer seniors the most health benets: exibility, endurance, balance, and strength. The group exercise setting also provides a social opportunity designed to benet mental and emotional well-being.

Hip Hop Cardio (Mondays, 6 p.m.) This high-endurance exercise class features fun, hip hop inspired choreography. It boosts cardiovascular health, strength, exibility and dance oor moves.

Bootcamp(Tuesdays, 6 p.m.) Designed to keep workouts challenging and fun, this class tones muscles, builds endurance, and boosts metabolism. The high gear, heart pumping interval workouts leave participants feeling stress-free and motivated, with metabolism increased for 12-16 hours afterward.

Zumba(Wednesdays, 6 p.m.) Zumba is a Latin-inspired dance tness class that blends basic dance moves with aerobic steps. Zumba is fun, energizing, and easy to follow.

Yoga (Thursdays, 6 p.m.) Yoga strengthens and tones the body, promoting balance and exibility while quieting the mind. This inclusive class is structured for participants at all experience levels.

Family Fun Friday (Friday, 6 p.m.) This class invites collaboration and a little friendly competition with team activities like kickball, soccer, and whife ball. A new game each week keeps it interesting, with low to high impact games promoting exercise, mental health and fun.

All experience levels are welcome.Participants in Get Healthy exercise classes arrive 15 minutes early to sign in. Classes take place at various locations throughout the park, weather permitting. Necessary cancellations are announced on Railroad Parks social media channels.

Railroad Park is a 19-acre green space in the heart of Birmingham. With more than 600 trees, thousands of plants and a two-acre lake, Railroad Park is an oasis in the center of a bustling urban environment.

For more information visit railroadpark.org

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Get Healthy on the Railroad marks 10th year - Birmingham Times

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NEW YORK, March 11, 2020 /PRNewswire/ -- The Pulmonary Wellness Foundation (PWF) has announced the worldwide availability of a free pulmonary wellness and rehabilitation program for people suffering from respiratory disease in the U.S. and around the world.Lung disease patients are at increased risk of COVID-19, flu, pneumonia and other communicable respiratory illnesses according to the Centers for Disease Control and Prevention (CDC) with patients in the U.S. specifically being asked by the agency to stay home and avoid crowds including those at airports and on cruises.

"Pulmonary patients are looking for options for pulmonary wellness support, especially at this time of restricted travel for our patients who are already at increased risk," said Robert Kaner, M.D., associate professor of medicine at the Weill Cornell Medical Center and scientific advisory committee chairman for the Pulmonary Wellness Foundation(https://pulmonarywellness.org)."Having an online option available for patients at no cost is an incredible opportunity for patients and their medical teams who are working tokeep their patients in optimal condition."

Often, pulmonary patients cannot afford access to traditional pulmonary rehabilitation due to lack of access, being uninsured, underinsured, or unable to afford co-pays to attend them.

"Many patients don't want to take unnecessary risks by physically going to a program right now and I can't say that I blame them,"said Noah Greenspan, DPT, CCS, Director of the Pulmonary Wellness & Rehabilitation Center and Founder of the PWF. "Having a remote alternative to an in-person pulmonary rehabilitation and wellness program can be a perfect alternative for these patients.They also need up-to-date and trusted information related to the COVID-19 outbreak and the PWF is a trusted source."

Pulmonary wellness programs offered and designed by the experts at the PWF can provide important support for patients who cannot attend an in-person program.Patients are required to speak with their doctors about starting any pulmonary rehabilitation or wellness program.To sign up for free pulmonary wellness programs offered by PWF, visit (https://pulmonarywellness.org).

PWF's pulmonary rehabilitation programs are designed specifically for the unique needs of patients with pulmonary limitations to address respiratory challenges faced by patients, including reliance on supplemental oxygen during exercise.The organization offers free access to a Pulmonary Wellness Boot Camp, a 42-day online Pulmonary Rehabilitation Program designed to help anyone living with respiratory disease either as an adjunct or alternative to traditional pulmonary rehabilitation programs to which many patients who would benefit currently cannot access.

About the Pulmonary Wellness Foundation

The Pulmonary Wellness Foundation is a 501(c)(3) nonprofit organization designed to serve as the world's most comprehensive and advanced pulmonary wellness hub and community for people living with pulmonary diseases. Respiratory illnesses affect millions of people of all ages, ethnicities, and socio-economic groups.

More information available athttps://pulmonarywellness.org

Editor's Note:Interviews available upon request

Media Contact:Teresa BarnesPhone: 303-521-4080Email:[emailprotected]

Related Images

exercise-physiologist-akua-adu.jpg Exercise Physiologist Akua Adu-Labi leads pulmonary patient through arm exercises.

physical-therapist-aastha-joshi.jpg Physical Therapist Aastha Joshi leads pulmonary patient through balance exercises.

program-director-noah-greenspan.jpg Program Director Noah Greenspan and Patient

Related Links

Coronavirus: What Every Pulmonary Patient (and Everyone Else) Needs to Know!

SOURCE Pulmonary Wellness Foundation

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Link:
US and International Lung Disease Patients Given Free Access to Online Pulmonary Rehabilitation Program, Timely Information to Protect Themselves...

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As growing athletes participate in sports training, they may experience muscle cramps as a result of heat, dehydration and improper stretching or warm-ups.

Muscle cramps are involuntary contractions of the muscles that can occur at any time, interrupting a workout or game in the blink of an eye, says Lindsey Ream, MEd, LAT, ATC, Athletic Training Manager in the Childrens Healthcare of Atlanta Sports Medicine Program.

What causes muscle cramps?

Muscle cramps may be caused by extended periods of exercise, muscle fatigue from overuse, dehydration or muscle strain. They can occur anywhere on the body but typically target the lower extremities like calves or feet.

3 tips to prevent muscle cramps

1. Drink plenty of fluids.

Pre-hydrate 30 minutes before an activity. Drink until no longer thirsty, plus another 8 ounces.

Drink 5 ounces every 20 minutes of activity for kids and teens weighing less than 90 pounds.

Drink 8 ounces every 20 minutes of activity for kids and teens weighing more than 90 pounds.

For activities that last longer than an hour, it is best to find a sports drink designed for rehydration during exercise. Specifically, one that contains electrolytes and about 6-8% of carbohydrates (sugar), such as Gatorade or Powerade. We do not recommend drinking fruit juice or soda, as they contain too much sugar and can cause cramping.

2. Stretch your muscles every day.

It is important for growing athletes to warm up properly, whether that be a dynamic warm-up or activity specific stretching, ideally before and after an activity. While kids are still growing, stretching before bedtime is also recommended, because they tend to get night cramps.

3. Dont suddenly increase activity or the amount of exercise.

An athlete should gradually start an activity they have never tried before or havent done in quite some time. We recommend slowly getting back into the activity over a few weeks time and suggest a proper warm-up before beginning exercises.

How to treat muscle cramps

in teen athletes

If a growing athlete does get a muscle cramp, stretching and massaging the area can help alleviate pain. Most cramps subside within a few seconds, if not one minute. If a muscle cramp becomes too painful, the athlete can take an over-the-counter medicine like acetaminophen or ibuprofen. Be sure to follow dosage instructions.

If the muscle cramp doesnt go away and is non-emergent, we recommend following up with your childs pediatrician. Typically, muscle cramps are not an emergency, but if they persist, check with your childs doctor to make sure theres not an underlying issue.

Our Sports Medicine Program

Because their bones, muscles and bodies are still growing, young athletes need specialized care after a sports-related injury or illness. So, where you take them matters. The Sports Medicine Program at Childrens is one of the only programs in the country dedicated exclusively to caring for growing athletes.

Visit choa.org/sportsmed for more helpful resources for your growing athlete.

This content is general information and is not specific medical advice. Always consult with a doctor or healthcare provider if you have any questions or concerns about the health of a child.

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3 tips to prevent muscle cramps in growing athletes - NorthFulton.com

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Money cannot by immunity, but it can help stave it off. Here's how some are spending to both avoid and protect themselves against coronavirus disease (COVID-19).

Lanserhof, a private medical facility at London's Arts Club, a private members club, has seen an 18% jump in the number of inquiries for its Immune Plus Support Infusion. The 300 ($387) session provides an IV infusion which contains a high dose of Vitamin C, as well as "immune-boosting amino acids and also Zinc which plays a crucial role in our immune system functioning well."

Just up the road in London's West End, Club 51, a private gym-come-health club, has issued advice to its clients about how best to protect themselves against viruses. "We produced a report for all of our clients on ten things you can do that can help protect your body against viruses in general," says Jon Denoris, Club 51's founder.

Programs like these are focused on boosting the body's immune system and are not specifically tailored against COVID-19. Club 51's programs are months-long and tailor-made to each client, combining diet, sleep, exercise with supplements like nootropics.

However, Lanserhof says a healthy immune system is the best weapon to fight off any kind of virus, "be that flu, COVID-19 or simply a cold.

"Weaker immune systems are more likely to develop secondary infections such as pneumonia, and thus supporting a strong and healthy immune system through good nutrition, plenty of sleep and exercise as well as IV infusions is key."

Immunity is one thing, but avoidance of the virus is better. Here, again, those with the means are taking extra precautions.

Private jet companies have reported a surge in business since the virus outbreak. Checking-in at private jet terminals and avoiding the circulated air of commercial airliners is a safer option if you really have to travel, as many business executives say they do.

All schools have temporarily closed in Madrid, Spain, to prevent the spread of coronavirus.

Avoidance can also be bought for children. Tutors International, which provides elite private tuition services, says it has seen a "massive upswing in requests" since the coronavirus virus outbreak.

"We are putting extra resources into recruiting elite educators able to provide interim private tutoring," says its CEO, Adam Caller. Many of his clients are unable to return home, and others are affected by school closures and changes to examination schedules.

A Chanel mask worn during Paris Fashion Week.

While many take to panic-buying items like toilet-paper, the wealthy have shunned shopping altogether: Luxury retail is expected to take a $33 to $44 billion hit this year as the wealthy stay away from shops. (Many will outsource the buying of essentials like toilet-paper.)

This is most acute in China, which accounts for 40% of the global luxury industry, and Italy, both a manufacturer and luxury-buying tourist hot-spot. The U.K. luxury industry has also suffered for the same reasons, says Walpole, a sector body for British luxury.

Many fear contagion in the retail space. Others see little point in buying things like fashion or jewellery if there is no opportunity to show them off. "I'm just not sure when my next ball will be," says one female financier in London.

The exception to the luxury rule is, bizarrely, fashionable face-masks. The 54 ($69) Airinum Urban Air Mask 2.0 has sold out worldwide. Shoppers are now signing up to a waiting list for these multi-layer masks that claim protection against "airborne particles as small as 0.3m."

Airinum expects to be restocked in July. In the meantime that immune system needs tending to.

See more here:
How The Rich Are Protecting Themselves Against Coronavirus - Forbes

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Here is the latest from the Norwood Board of Health.

The town of Norwood seeks to provide updates to residents on a continuous basis.

Out of an abundance of caution, the town is acting to protect senior residents, who health officials have identified as one of the groups most at-risk for serious illness caused by the novel coronavirus. Following the guidance provided by the Department of Public Health yesterday, which recommends that seniors and those with chronic medical conditions like heart disease, diabetes and lung disease avoid large public gatherings to mitigate risk, the town is postponing the following Council on Aging events until further notice:

All exercise classes (the fitness room will remain open)

Line-dance lessons

Gary Hylander's presentation scheduled for March 20

Friends Pizza Party scheduled for March 27

Bingo

Book club

Memory Cafe

Triad

However, the town has elected to continue certain smaller group and individual activities to ensure that the town's seniors still have access to essential socialization and services. The activities that will continue uninterrupted include:

Card games

Blood pressure clinic

Taxes and SHINE appointments

Outreach appointments

Lunch will be available for takeout

Medical equipment loan program

The COA bus will continue to operate, but will be limited to a handful of riders at a time.

"We fully understand the critical role that COA programs play in the lives of the seniors they benefit," Norwood Health Director Sigalle Reiss said. "However, our top priority is protecting the well-being and health of our at-risk residents, so we are following the DPH guidance to limit large-group settings so that we can do all we can to prevent the spread of this virus to those who are most vulnerable."

Norwood Recreation and Morrill Memorial Library programs will continue as scheduled, but participants are reminded to exercise standard precautions, while both departments have adopted enhanced cleaning procedures at the Civic Center and library to ensure that commonly touched items and surfaces are regularly disinfected. As is standard for all types of illness, residents should refrain from participating in recreation or library programming if they are not feeling well.

Norwood Town offices and departments, including Norwood Public Schools, are open and operating normally. Conferences, meetings and other discretionary gatherings scheduled and hosted by the town involving external parties will be held virtually or cancelled. Regular internal business will continue, including but not limited to mandated public hearings and board meetings.

All local actions are being undertaken in accordance with the latest guidelines from the DPH and the Centers for Disease Control and Prevention.

The COVID-19 situation is very fluid, and new information and guidelines are being posted by the Centers for Disease Control and Prevention on a regular basis.

Local, state and federal health officials are encouraging residents to take the following precautions to prevent infectious diseases, such as the flu and COVID-19, from spreading:

Wash hands frequently, with soap and water, for a minimum of 20 seconds.

When sick yourself, stay home to protect others.

Always cover your cough or sneeze.

The risk of COVID-19 to the general public in Massachusetts remains low, according to DPH.

For more information, visit the Town of Norwood's COVID-19 informational page (http://www.norwoodma.gov/departments/health/coronavirus_(covid-19).php) or call the health department at 781-762-1240. You may also visit the DPH's website (https://www.mass.gov/resource/information-on-the-outbreak-of-coronavirus-disease-2019-covid-19) and the CDC's website (https://www.cdc.gov/coronavirus/2019-ncov/index.html).

Additional updates will be provided as information becomes available.

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Update on COVID-19 from the Norwood Board of Health - Wicked Local Norwood

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Weve all heard of pet therapy, a.k.a. animal-assisted therapy, a.k.a. people relying on animals to help them recover from or better cope with various health issues ranging from cancer to anxiety (thanks, mayoclinic.org).

So its understandable why people might assume that Tamarack Farm HorsePowerment, with its horse-driven sessions, falls into the same category. Theyd be wrong.

Therapy is more about dealing with the past and learning coping strategies; HorsePowerment basically picks up where therapy leaves off, says owner and founder Carol Allen. Our mission is to supply skills for the future, help people develop their leadership and communication skills through tailored equine assisted learning programs.

Carol Allen, founder of HorsePowerment, poses with Arie and Rollin in front of her classroom. Photography by Sarah Farkas.

Were sitting at a folding table in her classroom, an open red barn on the edge of Tamarack Farm in Coventrys village of Greene. Allen and her husband, Ron, are on brand she in a fuzzy zip-up embellished with wild horse illustrations and he in his workman jeans. (The most country thing about my attire is my sturdy boots; I was warned to wear shoes I wouldnt mind getting dirty.) We also have some company: A sweet cat named Sammy purrs away on my lap and two muzzles poke out from the stable behind me, overseeing our chat.

Allen, a Pennsylvania native who grew up riding horses and later driving and training them, started HorsePowerment last year while getting ready to retire after twenty years in education.

I knew that I wanted to continue helping my kids, my special needs population, during retirement, she explains. Then, one day, I was reading through a horse magazine and there was an article about programs that help humans understand, based on the way they interact with horses, how they can improve their communication skills, team-building skills, leaderships skills, confidence and more.

But whats so great about horses?

Horses are prey animals, so their number one concern is safety, Allen explains. They naturally work best in teams, as a herd, and they react immediately to whats in front of them thats whats kept them alive for millions of years. They can perceive what you are thinking before you even decide to act on it. If youre nervous, not having a good day or not giving the task at hand your undivided attention, theyre going to pick up on that and think that they cant trust you as a leader. They will keep their distance. Through their reactions, horses are able to show us when we are being clear, focused and effective. It gives people the opportunity to experience immediate, direct and unbiased feedback.

Arie and Rollin are the stars of Tamarack Farm HorsePowerment. Photography by Sarah Farkas.

Allen already had the horses: Arie, a twelve-year-old Arab-Paint, and Rollin, a thirteen-year-old Morgan. Regularly calling them her boys, Allen likens them to the odd couple as Rollin is messy and Arie is neat (but neither is immune to a treat or two, I learn when they gobble some up from my palm). She also had more than thirty years of experience with the gentle giants, and had her spacious property, Tamarack Farm, to set up shop.

I said, You know what, Im going to get this training, she recalls. Its amazing how when one door closes, another door opens.

Allen went on to get her certification in Equine Assisted Learning through the Equine Experiential Education Association, or, as she calls it, the E3A. The associations certification course not only taught her how to be a facilitator, but also helped her establish a business model. HorsePowerment is the first and only of its kind in Rhode Island and there are other examples in Utah, Arizona, Vermont and Texas. In addition to keeping her up to date with the EAL world, Allens E3A membership allows her to keep in touch with other such members.

They all have their own piece they focus on, Allen says, Theres one down south that focuses on helping firefighters because first responders have to be able to build as a team and work together in stressful situations.

And though her own emphasis had centered on special needs populations, Allen has started to expand her reach. She recently hosted a group of camp counselors who wanted to better connect with their newer, more diverse group of campers, including those with behavioral challenges and those on the autism spectrum. Allen especially wants to work more with corporate teams interested in professional development.

A group of car salesmen reached out because they kept losing customers after the initial meetings, Allen says. As it turns out, some of the younger employees were finding that they were spending too much time on their phone and their focus and attention werent on the customer, whereas the older sales reps were more personable and had those relationship-building skills. And that all came out with the boys. They werent able to establish the connection in the session. So, we took the observations and applied it to the real world: If youre talking to someone and youre fidgeting or you dont look them in the eye or youre not focused, the person is going to feel like they arent valued or worth your time. Theyre not going to want to work with you, just like the horses didnt.

When I joke that her programs might even be good for couples, Allen agrees wholeheartedly. Yes, it can benefit anyone!

How does it all work? Those interested in booking a HorsePowerment session can sign up directly through their website, horsepowerment.net. From there, depending on the type of program (personal development and wellbeing, corporate leadership or youth development, for example) youre interested in, Allen will ask participants to fill out a simple, confidential questionnaire so she can plan and customize the upcoming session to the individual or groups needs.

She shows me an example of an agenda for a corporate session, which takes up half a workday (Most like to schedule it in the morning, but were flexible, she says). The agenda kicks off with getting to know the horses, and then leads into a sit-down review of what the participants can expect that day. The group will go over a summary of the questionnaire results and everyone involved will come up with one to three goals theyd like to achieve through the program (i.e. learning to delegate or building up confidence).

She also highlights the importance of horse communications and safety (read: how to avoid startling a horse). Then its time for an activity.

One example is Balls in the Air. In this exercise, five people usually participate, with one person hanging back, taking notes, while the other four interact with the horse. Two stand at the front to lead while the other two stand on either side and hold three grapefruit-sized balls (labelled with team goals) each against the horses flanks. Together, the four must successfully navigate a winding obstacle course without dropping any of the balls. The target? Assessing the groups ability to employ creative problem solving, prioritization, teamwork and effective communication.

Afterwards, Allen and the group will go over what happened during the activity, what worked and what didnt, and how the observations and skills can apply to the real world or, more specifically, in the workplace. They then break for refreshments before engaging in another activity with the horses. Finally, the group will do a recap to identify the days takeaways, assess any achievements and finalize an action plan for moving forward.

Sounds way more fun than your typical professional development day sitting in a conference room, right?

Were hoping businesses will turn it into an annual outing, Allen says. We usually have repeat visits with all of our other participants. Once they come out here, they want to come back. Because every time you visit, youre learning something about yourself.

Originally posted here:
HorsePowerment is an Equine-Assisted Learning Program in Coventry - Rhode Island Monthly

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Physiotherapists are the right professionals to consult and get your fitness levels assessed before starting any new exercise routine

People hitting the gym, visiting parks or trying out new workout regimes has become a common sight. This is because there is an increasing awareness of health and fitness among people these days. So it is not just about a pain-free today, as people are relentlessly working towards a painless tomorrow!

One area of expertise that takes care of overall health and wellness is physiotherapy. This is a speciality in human anatomy, exercise physiology, and biomechanics. Physiotherapy finds faulty movement patterns and corrects them through various modes like exercise, stretching, strengthening and neuromuscular education.

Wrong postures and sedentary lifestyles eventually lead to wrong pattern of movement. These faulty movements are from memories and each time this wrong pattern is repeated, the memory becomes stronger. After a while, they seem normal to the brain.

A simple example of unknowingly shrugging the shoulder while hanging a purse (because that is normal to the brain) leads to neck and shoulder pain. This in turn, might lead to some muscles getting overworked and fatigued, causing muscle imbalance and dysfunction. In fact, it shouldnt be a surprise if a persons lower back also starts hurting in few months. An early visit to a physiotherapist would solve this problem and help in early diagnosis of faulty patterns.

One set of exercises are easier for person A and difficult for person B. While, another set of exercises might be easier for B and difficult for A. This is because, everybody is different and so are the faulty patterns, which he or she follows. The same must be assessed on a one-on-one basis by a physiotherapist before prescribing exercises.

Consider This:Are you tired of doing squats, lunges and a variety of other exercises and still not getting those perfect glutes? Do your thighs grow every time you perform these exercises? Your buttock muscles are known as glutes, which form majority of the bulk. When they are weak, their work is usually taken over by the thigh muscles namely upper hamstrings, which form the back of your thighs and quadriceps in front of the thighs. Your physiotherapist knows how to activate the right muscles and then train those, using proper techniques so that you achieve your goals faster and safely.

Physiotherapists have the relevant skills to provide individualized exercise programs. They also keep themselves abreast with latest trends like THX, High-Intensity Interval Training (HOT), Functional Training, Pilates, Mat Training, Calisthenics, Kettlebell Exercises, Aerobics, etc. They are the right professionals to consult and get your fitness leve s assessed before starting any new exercise routine.

Physiotherapists are a part of a rehabilitative team and are traditionally thought to work with doctors in the fields of musculoskeletal, neurology, cardiology, paediatrics, geriatrics, gynaecological conditions, palliative care, increasing bone health, coping up with diabetes, sports etc.

However, they also play a critical role in the prevention of certain secondary conditions through early screening of conditions like flat feet, knock knees, stooped posture in early childhood etc. A normal school going kid sitting in front of the TV and unwilling to play with his friends might be suffering from muscle imbalance leading to low energy, poor digestion, metabolism, nutrition or self- esteem.

Consider This:How many of us know at least one slow and low performing child who is nagged by parents/teachers without finding the reason behind it? Or, at least one highly motivated athlete ending his career due to injury? Research has shown that physical activity reduces anxiety and depression, while improving self-esteem, motivation and motor skills in children.

Similarly, another underestimated role of physiotherapist is in training of young athletes for sports specific training aimed at improving flexibility, Training muscles helps athletes in learning and practicing proper techniques to their aspired perfection. Sports specific training helps in building a fitter athlete population who are less prone to injuries.

Life experiences leave long-lasting impressions which might show up as ailments, physical and mental strains. The knowledge of physiotherapist is based on his/her learning in the fields of human biology, their interaction with other social, psychological and cultural factors, etc, Experience and knowledge along with longer duration of time spent while assessing, exercising or treating clients puts a therapist in the best position to provide a comprehensive treatment.

So, go ahead and kick-start your fitness plan by visiting a physiotherapist. Professional guidance ensures longevity of any and every health/fitness goal.

Visit link:
Wellness And Health With Physiotherapy - Version Weekly

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Gluten-free. Paleo. Intermittent fasting. Whole30. Keto. DASH. The list of trendy diets and their various rules and restrictions goes on and on. But the latest once-niche eating plan to edge into the mainstream is carb cycling. Heres how the practice of carb cycling stacks up with other buzzy diets, and if (or how) it can improve your running performance.

There is no formal definition for carb cycling, but the gist of this eating plan is that you alter your carbohydrate intake throughout the week, month, or year. There can be high-carb, medium-carb, and low-carb days cycled during a period of time. Figuring out how many grams of carbs to eat each day is an individual choice, but as a general guideline, high-carbohydrate days entail getting about 60 percent of calories from carbs (or roughly 300 grams of carbs for a 2,000-calorie diet). Then on low-carbohydrate days, this can drop like an anvil to 5 to 10 percent of calories. Thus, a medium-carb day would be about 40 percent of calories from carbs, but some just stick to a low- and high-carb cycles to simplify things (there is only so much number-crunching people are willing to do).

For athletes, carb cycling generally revolves around a persons training schedule. Your diet is tweaked based on day-to-day, week-to-week, and month-to-month ebbs and flows in training intensity and volume. On days when training is more intense, you consume more carbohydrates, whereas low-carb days occur when training is light. Some runners will taper down their carb intake during reduced-mileage periods like the off-season and then ramp up again when its time to pound out more miles.

Your body may not need as many carbohydrate calories during periods of lower volume training since you arent placing as much stress on it, but if you continue to load up on the same number of carbs as you do during periods of large training volumes, you may see your weight creep up. This could be due to two reasons: excess carbohydrates in the body that arent used for energy get stored as fat, but also, carbohydrates cling to water, so in some cases, this weight is simply water weight.

Also, many athletes consider themselves weekend warriors, meaning larger training loads take place on weekends with more downtime during the week. Periodizing your carbohydrate intake suggests you eat in a way to support these fluctuations. So you may not eat the same stack of pancakes on Tuesday morning as you do on Saturday morning when youre getting ready to do (or just got back form) a long run instead of sitting at your desk all day.

[Build your personalized and adaptive training plan for FREE with Runcoach.]

So why bother? The rationale behind carb cycling is that when your body receives limited carbs, it relies on fat as the primary fuel source, which can be helpful for weight control and fat loss and also helps your body be more sensitive to insulin to better utilize carbs when they are reintroduced. To that latter point, carb-cycling athletes believe that being strategic about how many carbohydrates are eaten at certain times can help you utilize carbohydrates (your bodys preferred fuel for higher-intensity exercise) more efficiently to power workouts and get closer to nailing a PR.

Many people find carb cyclings flexible see-sawing between periods of different carbohydrate intake less onerous than sustaining longer periods of low-carb dieting like what is required on the Keto diet. Its easier to march through a couple of low-carb days if you know that prerun bowl of pasta is on the horizon. Replenishing your bodys depleted glucose stores from carbohydrates (known as refeeding) can alleviate some of the loathed side-effects of low-carb eating such as brain fog and lethargy, making carb cycling a good middle ground.

But there are few downsides to carb cycling, too. The cycling period, as well as the amount and the type of carbohydrate is not defined, so you have to play around with this diet before figuring out what works best for your goals. The fact that it takes a lot of planning and tracking to do successfully means the diet can be mentally draining. And for some, obsessing about counting calories and macros can spiral into an unhealthy relationship with food.

Research on carb cycling for weight loss and endurance performance is pretty scant, and theres not a lot of data on the long-term benefits or drawbacks of this dieting approach. In other words, what you hear on social media or in training circles is likely anecdotal.

With that said, there is one version of carb cycling that has some research muscle behind itthe sleep low method. This method entails performing a bout of high-intensity exercise to deplete your muscles carbohydrate (glycogen) stores and greatly limit carbohydrate intake afterward. Then, you perform a morning training session in a fasted state. Research suggests that training in this way with low-carb stores can amplify certain metabolic adaptations from endurance training and perhaps bolster overall performance. But before you jump to try this, know that this dieting method needs to be implemented very carefully. Being carb-depleted only works when training is performed at lower intensities, during which fat is the primary fuel source to power the engine.

At high intensities, muscles require carbohydrates to meet energy needs. So if you lace up for a spirited morning workout (anything above 75 percent max intensity) after eschewing carbs for several hours, youll likely hit the wall fast, which in turn diminishes overall calorie burn and training benefits. Instead, you want to periodize your carbohydrates to match your intended training efforts.

Some call this method train low, compete high. If planning an easy-does-it workout, you could experiment with performing it after following a low-carb diet, but if you want to crank it up, make sure to eat plenty of energizing carbs beforehand to keep your energy stores well-stocked. Its important to note that this type of training diet should be undertaken under the supervision of a sports dietitian who can better help you pinpoint your carb needs based on your training schedule.

Bottom line: Carb-cycling isnt as harsh of a commitment as other trending low-carb diets, but we simply need a lot more research to know if its beneficial for performance gains or weight loss. If you want to give carb-cycling a go, consider working with a trained professional and make sure the majority of your carbs are coming from wholesome sources such as whole grains, fruits and vegetables.

High-carb days shouldnt be filled with muffins and candy. When you are trimming the calories you get from carbs, eat enough quality proteins and fats to help regulate hunger and ensure your body is getting the nutrition it needs. But remember that when carbs go high again, youll need to scale back your protein and fat intake to compensate for the shift in calories. And you should keep an especially close eye on your energy levels during your workouts. If they are consistently flagging, then messing around with your carb intake might not be best for you.

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What Even Is Carb Cycling (and Should You Try It)? - runnersworld.com

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John F. Kennedy International Airport, March 7.

Last week I got back from a vacation in Vietnam. It was a lovely trip! I ate so much pho, rode a motorbike, and went to beaches and museums. I was also offline and not really following the news for about two weeks. Did I miss anything?

The coronavirus outbreak had been on the rise in China shortly before I left, but with no travel advisories in place for Vietnam (cases of the virus have been minimal there compared to surrounding countries), I went ahead with my travel plans. Imagine my surprise and confusion when I got back to New York and found everyone in full-on prepper mode.

Things got even more disorienting when I got an email from BuzzFeed HR the day I got back, saying that anyone who had been somewhere with a COVID-19 travel advisory was mandated to work from home for two weeks. That included me, as I had had a brief layover in Japan.

Id originally thought it overly cautious to stockpile food and supplies, but then my doctor suggested I stay indoors as much as possible. I wasnt totally clear how concerned I should be I was only in Japan for one hour! but just to be safe, I bought heaps of groceries, prepped a bunch of freezer meals, and readied myself for self-quarantine.

Then this week, all my colleagues at the New York office were told to work remotely out of an abundance of caution just as many other offices have been doing.

As coronavirus upends life for more and more people, you might be feeling uncertain or fearful about whats to come. When that anxiety is coupled with a sudden drop in social contact whether because youre quarantined or just working from home for who knows how long those feelings can feel even more heightened, said Laura Hawryluck, a critical care physician and associate professor at the University of Toronto.

We dont realize just how social beings we are until that contact is reduced or diminished because we can't leave our homes, Hawryluck told BuzzFeed News.

We dont realize just how social beings we are until that contact is reduced or diminished because we can't leave our homes.

Shortly after the SARS epidemic in China in the early 2000s, Hawryluck authored a study on the psychological effects of people quarantined for SARS. It showed there was a high prevalence of psychological distress for people who had been quarantined.

With SARS, there was that sense of isolation, Hawryluck said. People also didnt feel that they got consistent or accurate information, and that led to a lot of fear, a lot of anger, frustration, and stress. A lot of people felt very depressed by all of it, and a lot of people had nightmares.

Those symptoms can be worsened for people who have been exposed to the disease and live with other people, as they may worry about spreading the coronavirus to people they care about. Most people arent worried for themselves, because they think theyll get through it, which in and of itself is a coping skill, said Hawryluck. But worry about someone they love, that makes all those psychological symptoms more prominent.

Adilisha Patrom checks her stock of face masks in her coronavirus pop-up store in Washington, DC, March 6.

There are a whole bunch of reasons you may be staying home for a while due to coronavirus. At the least restrictive end of the spectrum are the many workers, like me, who are doing their jobs from home for the foreseeable future because their employer mandated it. More serious are those (like Sen. Ted Cruz) who are self-quarantining after coming in contact with someone infected with the virus, as well as those people self-quarantining after exhibiting flu-like symptoms. At the most severe end are people who are medically quarantined because they have been diagnosed with the coronavirus. You might also live in a country, like Italy, or a US county that's under lockdown, where travel is being restricted and people are being urged to stay home as much as possible.

If youre self-quarantining for any reason, working remotely, or just feeling anxious about having to do either of those things for a while, there are tons of little ways to prepare yourself that arent just buying up your grocery stores entire stock of beans (though heres a guide to making a coronavirus preparedness kit, in case you need that too).

We asked experts, consulted guides, and crowdsourced tips online. Here's some of our advice:

Just because youre stocking up doesnt mean you have to live on nonperishable foods and canned vegetables. Thats going to get tiresome real quick, and there are plenty of ways to eat the things you normally would.

Fill your freezer with fresh, flavorful soups. Keep pasta in your pantry and tomato sauce in your freezer. Think about the foods you would want to eat on a typical day; usually theres a way to keep those around. Personally, I froze a big batch of taco soup and a bunch of marinated salmon, and made a crunchy quinoa salad that lasts well in the fridge for the week. I also bought eggs, sweet potatoes, peanut butter, hummus, carrots, and a bunch of other things normal staples for my diet that will keep for a decent length of time.

You dont just need well-balanced meals! You need Cheez-Its, peanut butter cups, popcorn, gummy bears...really whatever snacks youll be craving if youre stuck inside for a while. There has never been a better time to have ingredients around to bake cookies. And if youre out here thinking meal prep time would be a good time to get super healthy and only eat lentils, get real. These are trying times. Buy the damn candy.

On that note, dont forget coffee and tea, if you drink them, and some booze if thats up your alley. You probably dont need to stockpile water, but I bought enough seltzer to tide me over for a while. Priorities.

A passenger wearing a protective mask walks at Sheremetyevo airport, outside Moscow, March 6.

Being forced to stay inside might sound like an introverts dream come true, but when its in the midst of a worldwide epidemic and everyone is panicking, its not such a fun and chill time. It took me one day stuck at home to get lonely and stir-crazy.

Check in with your people. Get on the phone or FaceTime and call your family and friends with some regularity youll probably need it, and so will they.

And if someone you know actually gets quarantined, or gets infected with the virus, be there for them as much as you (safely) can. Call them, or just send a playlist, some memes, or links. And even if you cant go hang out with them IRL, consider cooking them a meal and leaving it outside their door, which is safe to do.

People [need to] know who to call if they do start getting symptoms, [and] know there is somebody who is going to check in on them, that theyre not just going to be isolated and forgotten about, said Hawryluck. If youre afraid youre going to get sick, what you really need and want is to know that somebody is going to care for you.

There are plenty of workouts you can do from the comfort of your own home, and doing so can seriously help your mental health.

Here are a bunch of exercises you can do without any equipment, and YouTube has tons of channels that offer instruction in everything from yoga to Pilates to strength training.

And if you can still go outside, nothing beats a walk. Just avoid big groups of people.

Not only does it protect against the spread of illness, it also makes being cooped up in your home a lot more pleasant. Heres a big list of spring cleaning chores you may have been putting off.

When the SARS epidemic broke out in 2002, Facebook, Twitter, and even Myspace did not yet exist. Now, people are far more digitally connected, and the ability to keep in touch over social media and video chat can have major benefits on mental health during isolation. It shortens distances between people, Hawryluck said.

But the internet also creates issues that didnt exist during SARS namely, the spread of misinformation.

People are afraid, and thats okay we are human, there are things in our lives that are going to scare us, and this is one of them, said Hawryluck. But how we handle that fear, I think fear can be lessened if we have accurate information.

Heres a running list of misinformation about the coronavirus to keep on hand as you peruse social media. Also, be wary of those hawking fake cures online or trying to infect your computer with malware by sending you suspicious coronavirus-themed emails.

Watch the news, for sure, but dont just stay glued to cable news. The worst thing people can do is sit around and watch TV or watch their screens and look for the hourly update of numbers, Hawryluck said. I think that just exaggerates the symptoms of fear and its effects.

You know all those shows and movies youve been meaning to watch but never get around to? Make a list yes, an actual list of the titles, and youll never run out of things to watch.

But if spending too much time looking at screens is driving you nuts, shut it down.

Get out a bunch of books from your library. Pull out the board games and puzzles. Have some craft supplies on hand, if thats your thing.

Whether youve been to a therapist before or are just realizing you might need to see one, seeking help with your mental health doesnt need to wait till you can go outside again. Lots of therapists offer sessions over the phone or video chat. Here are a bunch of tips for how to find a therapist. There are also apps to help you with your mental health.

A self-quarantined resident who claims to have tested positive for COVID-19 listens beside his window as volunteers perform a Purim reading in New Rochelle, New York, March 9.

Working from home sounds like the dream pajamas all day, slacking off, working from the couch! but it can get bleak and unproductive pretty quickly if its not approached the right way.

Matt Greenwell, BuzzFeeds director of engineering, has worked from his home in Austin for six years. He advised people new to the WFH life to try to keep a regular routine as much as possible, including getting dressed and grooming yourself like you usually would, eating breakfast, and having a ritual to signal a transition into the workday, like taking a walk.

The getting dressed bit is a bit of a trope, [but] if you dont put effort into yourself, you wont put effort into anything else, Greenwell told BuzzFeed News.

And actually seeing and speaking to people matters too, he said. He suggested holding meetings over video chat and actually turning the camera on for them.

Luckily my wife is at home with me as well so we can chat with each other and have lunch together, but if she wasnt, Id be desperate for human interaction when she got home from work, he said.

Information is power, and having the right info can be helpful in stopping yourself from freaking out. You dont need to go overboard on research, but its a good idea to be aware of what you should do if you do think youve contracted the coronavirus.

And perhaps the easiest way to stay healthy is to maintain proper hygiene. You dont need a face mask (unless youre sick), but you should be washing your hands regularly (and remember, soap and water is just as effective as hand sanitizer).

Once thats done, just try to take it easy (and maybe order some dumplings to support your favorite Chinese restaurant). These are tough, uncertain times, and the best thing we all can do is be kind to ourselves and our neighbors as we all go through it.

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10 Tips For Preparing To Stay At Home Due To The Coronavirus - BuzzFeed News

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Theres a lot that scientists know about the benefits of zinc. The essential nutrient boosts the immune system, heals wounds and supports brain development in children. We even need zinc to smell and taste. Dive a little deeper, however, and the real mysteries of zinc emerge.

One of them how zinc is distributed to tissues and cells is the root of Prof. Shannon Kellehers research, which aims to reveal the role that zinc plays in the development of inflammatory bowel disease and food allergies.

Zinc is critical for intestinal health, but we have little information on what it actually does in the intestine, says Kelleher, who is based in UMass Lowells Biomedical and Nutritional Sciences Departmentin the Zuckerberg College of Health Sciences. Our goal is to understand how zinc affects intestinal function, the gut microbiome and the risk for intestinal disease.

We asked her to explain.

Q. What do we know about zinc and its effect on intestinal health?

A. We know that the right amount of zinc is critical to intestinal health. If we consume too much or too little zinc, the intestinal barrier falls apart. An over- or underabundance of zinc can cause shifts in the gut microbiome, and cause diarrhea and inflammation.

The only way that people can consume too much zinc is through supplements. If you get zinc only through foods in your diet, then you really cant consume toxic amounts. However, if you only rely on your diet, then you may not be consuming enough. So finding the right balance is important.

Q. Is zinc deficiency a big problem?

A. One study from the National Institutes of Health shows that 35 to 45 percent of adults over 60 years old had lower-than-average zinc intakes. Scientists believe that about 7 to 10 percent of the U.S. population is severely lacking in the nutrient. Women of reproductive age are most likely moderately zinc-deficient due to menstruation and not eating the right foods. Symptoms of too little zinc include dry and itchy skin, loss of hair, reduced ability to taste food and a compromised immune system that leads to more colds.

Q. How much zinc should we be consuming?

A. The recommended daily allowances for zinc are 11 mg for men and 9 mg for women. Foods high in zinc include red meat, oysters, poultry, fish and some fortified breakfast cereals. But since excess zinc is also not healthy, dont overdo it with supplements.

Q. Why is it important to find out how zinc travels through our bodies and cells?

A. If we knew how zinc gets into our cells, where it goes in our cells and what it does, then we could use this information to develop new therapies to fight a variety of diseases. These could include new drugs, delivery systems or personalized dietary recommendations.

Q. What else could your research results be used for?

A. Our research could also inform personalized nutrition. I teach an undergraduate course about an emerging field called nutrigenetics. We are now able to sequence your DNA and, based on your genetic blueprint, assess your risk for nutritional disorders and develop personalized diets that match your genetics. It helps to understand why individuals who eat similar diets can have different health outcomes. Your genetics play a crucial role in how you respond to what you eat.

Q. How does your work differ from nutritional science?

A. Nutritional science is often thought of as studies that look at how diet and foods affect human health and the risk for disease. The type of research we do is referred to as molecular nutrition. My research dives a little deeper to understand how specific nutrients in this case, zinc affect cellular and molecular processes that then cause the positive or negative effects we see in the body.

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The Role of Zinc: It's More Important than You Think - UMass Lowell

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