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While the question of transgender and DSD athlete participation in female sporting competitions is undeniably controversial, the history of athletics regulations in the last decade has demonstrated the importance of providing evidence and justification for eligibility restrictions.

On 24 March 2023, the World Athletics Council (WAC) (previously the International Association of Athletics Federations or IAAF) announced new regulations for transgender athletes or athletes with a Difference of Sexual Development (DSD) (2023 Regulations). These regulations directly impact the eligibility of these athletes to compete in the female category at the international level.

In sum, the WAC:

The decision marks the latest stage in attempts to regulate access to the female category of sporting competition. The last decade or so has seen a particularly contentious debate emerge over regulation of the participation of athletes by reference to testosterone levels, with the Court of Arbitration for Sport (CAS) suspending previous regulations for lack of evidence of an advantage.

As it is unclear on what scientific basis the WAC has made this most recent decision, there is a real question as to whether the 2023 Regulations are similarly vulnerable to challenge by transgender or DSD athletes.

An evolving position

Gatekeeping of the female category can be traced to the beginning of regulated female sport, with the use of testosterone levels as a metric for assessing eligibility a relatively recent development.

Recent history has seen the identification of testosterone as a basis for eligibility, with threshold requirements initially set at 10 nmol/L:

The development of these guidelines provided the basis of what appeared to be an emerging consensus on testosterone levels as an indicator of advantage for transgender and DSD athletes, and as something that should be controlled to ensure a fair competition. However, there has also been a more recent trend towards total bans on male-to-female transgender athletes who have experienced male puberty, as evidenced by the 2023 Regulations released by the WAC. Other bodies that have introduced similar rules include World Aquatics (formerly FINA) and World Rugby, and have cited concerns about unfair advantage and the potential for transgender women to cause serious injuries to cisgender women. Some commentators have questioned the availability of scientific evidence to such policies, stating that "at present, no data suggests safety in women's sport is compromised by including trans women".

By contrast, some domestic codes have sought to develop policies to facilitate the inclusion of transgender and gender-diverse athletes in elite sport. For example, the Football Federation of Australia has announced its commitment to supporting the inclusion of transgender and gender-diverse people in football through the development of a High-Performance Inclusion Policy. The Australian Football League has also sought to codify when a male-to-female transgender athlete may be eligible to participate in the AFLW (although that policy appears, at least. questionable in terms of the metrics used to assess eligibility).

Challenging the consensus

In 2014, Indian sprinter Dutee Chand was subjected to a "gender verification" test by the Athletics Federation of India, after questions were raised about her physique and impressive competition performance. The test identified Chand as having testosterone levels above the 10nml/L level set by the IAAF 2011 Regulations and being an athlete with a DSD. As such, she was deemed ineligible to compete.

Chand challenged the IAAF 2011 Regulations at CAS. In 2015, CAS determined that there was insufficient scientific evidence supporting a link between enhanced testosterone levels and improved athletic performance, and suspended the IAAF 2011 Regulations. The IAAF was given two years to produce relevant evidence, otherwise the IAAF 2011 Regulations were to be declared void.

In 2017, the IAAF produced a report that found elevated testosterone levels advantaged female athletes by margins of between 1.78% and 4.53% in middle distance running, hammer throw and pole vault. No impact was noted in any other competition or in any men's category events.

In 2018, off the back of this report, the IAAF issued new regulations (2018 IAAF Regulations). These stipulated that a DSD athlete was restricted from competing in middle distance (400m-1 mile) running events (Restricted Events) unless they had circulating testosterone levels of 5nmol/L or below and were able to maintain those levels for at least six months prior to competing (and continuously thereafter).

In 2019, Caster Semenya, a middle-distance runner from South Africa and DSD athlete, challenged the 2018 IAAF Regulations on the basis that they were discriminatory, not necessary, and not reasonable and not proportionate. Under the 2018 IAAF Regulations, Semenya was ineligible to compete in the Restricted Events without taking medication or undergoing surgery.

Unlike Chand, however, Semenya's challenge was unsuccessful. CAS upheld the 2018 IAAF Regulations, finding that they were discriminatory but necessary, reasonable and proportionate to achieve fair competition in the female category. Nevertheless, CAS questioned the strength of the evidence in respect of some of the proposed Restricted Events and suggested the IAAF consider withholding implementation of its regulations until further evidence could be obtained. The IAAF rejected this suggestion.

Semenya has sought to appeal this decision, first in the Federal Supreme Court of Switzerland (which was unsuccessful) and now in the European Court of Human Rights (decision pending).

Continuing paucity of evidence

The question of how transgender and DSD female athletes perform against cisgender, non-DSD female athletes has been the subject of increasing debate in recent years. However, that has not corresponded to significant scientific study of the question. As noted above, the IAAF itself declined CAS' recommendation to obtain additional evidence regarding the impact of elevated testosterone on athletic performance.

Perhaps most relevantly, a 2021 study in the British Journal of Sports Medicine suggests that transgender women maintain an athletic advantage over their cisgender peers even after a year of hormone therapy. The study found that prior to taking female hormones, trans women performed 31% more push-ups and 15% more sit-ups in one minute, and ran 1.5 miles 21% faster than their cisgender peers. After two years of hormone therapy, the push-up and sit-up differences disappeared, however the trans women were still 12% faster.

However, the study involved a sample size of only 46 transgender women and focussed on armed forces personnel, as opposed to athletes and sporting performance generally. As such, it is unclear how or whether the findings can be applied to particular sports, or whether the sample size is large enough to draw accurate and broadly applicable conclusions. Similar criticisms can also be raised over a 2019 Swedish study, which found that thigh muscle mass was reduced, albeit marginally, after 12 months of hormone treatment. However, this study followed just 11 transgender women and only assessed muscle mass in the thigh and knee.

As such, it is difficult to say that there is conclusive evidence of widespread or universal advantage resulting from elevated testosterone. Associate Professor Ada Cheung, an endocrinologist at Austin Health who also leads the Trans Health Research Group at the University of Melbourne, has said that when it comes to transgender health there is "not a lot of evidence, but plenty of assumptions". Cheung also says that "no long-term research with adequate comparison groups (adjusted for height) has examined the impact of hormone therapy on strength, fitness and endurance" and that, while larger stature is possibly an advantage for some sports, it's equally possible that a transgender women with a larger stature and smaller muscle mass may actually be at a disadvantage.

Viability of 2023 Regulations

The 2023 Regulations mark a significant shift in the regulation of female eligibility. Firstly, the regulations again lower the testosterone levels permitted, second, they apply to all events (and not just Restricted Events) and third, they exclude transgender athletes completely. A summary of the evolving regulations is illustrated in the table below.

For the past five years, restrictions on eligibility were limited to the Restricted Events, where evidence of an athletic advantage had been accepted by CAS. The absence of such evidence was the reason the 2011 IAAF Regulations were suspended and the 2018 IAAF Regulations were limited in scope.

In its press release of 24 March 2023, announcing the 2023 Regulations, the WAC said:

"World Athletics has more than ten years of research and evidence of the physical advantages that these athletes bring to the female category."

With no reports, studies or specific evidence cited, it's unclear what the WAC has relied to support the shift and, indeed, whether it has the evidence CAS may require.

In relation to the ban of transgender athletes, WAC has acknowledged that:

"there are currently no transgender athletes competing internationally in athletics and consequently no athletics specific evidence of the impact these athletes would have on the fairness of female competition in athletics."

However WAC noted that in the circumstances, it had decided to "prioritise fairness and the integrity of the female competition before inclusion".

The importance of evidence

While the question of transgender and DSD athlete participation in female sporting competitions is undeniably controversial, the history of athletics regulations in the last decade has demonstrated the importance of providing evidence and justification for eligibility restrictions.

It is critical to remember, as sporting federations grapple with the questions of fairness and inclusion when determining whether to allow transgender or DSD athletes to compete while emotive, such decisions need to be made by reference to available evidence, otherwise they are, and will remain, vulnerable to challenge.

Continued here:
Transgender athletes or athletes with a DSD: science and the need ... - Lexology

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For actorHeather Mitchell, the #MeToo movement was a long time coming. When women started speaking out, "it immediately resonated,it really did shake me up", she says.

It sent her reflecting down the decades of her own life, all the times she had felt unsafe, uncomfortable and threatened, "not just in my industry, but throughout my life".

"It made me realise that I had minimised experiences," Mitchell tells Australian Story."I was shocked at how I had silenced myself."

There was an actor who was always drunk and took things "much further than was safe", she says. "I felt physically threatened by him and therefore psychologically frightened. But I didn't know anyone to speak to. I felt powerless."

In the 1980s and 90s, she remembers a lotof drugs and alcohol being consumed on some sets. "There were freedoms that were taken, I did feel very uncomfortable."

"The film sets and TV sets were very male dominated.I would go so far as to say very testosterone, cocaine and alcohol-fuelled places."

One time while resting in her van on a set with her eyes closed, she woke to find a man kneeling and kissing her "his tongue in my mouth" and another man watching.

"I did go to a producer and suggest that something should be done. To my knowledge, nothing was done about it.I didn't feel I had a voice," she says. "I was afraid to speak out."

The fear of losing a job or not working again proved all too true when she did make a complaint about another incident, only to be "written out of the show, pretty much".

After that, she retreated to the place she felt safest. "I threw myself into the theatre. I felt in the theatre there was much more of a camaraderie. There was much more of an equality, a feeling of family."

Now in her 60s, in her full power and doing some of the best work of her career,Mitchell is determined that what she lived through doesnot happen to the next generation.

"When I'm working with younger people, I certainly encourage them to speak up if there's anything they're uncomfortable about, and to know who to speak to," she says. "In terms of sexual and emotional safety, I think it's an ongoing discussion that has to just keep happening."

"Heather is a very powerful voice in our industry," says Sydney Theatre Company artistic director Kip Williams. "And she uses that power to advocate for other young women."

The great reckoning has led to the industry being in a much better place than it was five years ago, according to Mitchell. "Now you feel the impact and the input of incredible women, many more female producers, writers, better roles for women, stories about women," she says.

WhatMitchell did with those frightening situations was to "file them away". A part of her would "stand outside of it", she says, and observe. Later, she would draw on it in her acting.

Now, after four decades starring on Australians stages and screens, Mitchellbrings her whole life to her performances, a life that has been lived with love and passion, and one threatened by cancer too.

"She is able," her old friend and co-star Hugo Weaving says, "to tap into a deep well of love and grief, but at the same time being very light and very buoyant."

Last October, her portrayal of Ruth Bader Ginsburg (RBG), the late US Supreme Court judge, at the Sydney Theatre Company, was described by the Sydney Morning Herald as "a performance to live among the greats".

After a lifetime of supporting roles, Kip Williams says:"Here was this pinnacle of acting vehicles for Heather to really be showcased for the genius that she is."

Playwright Suzie Miller had written it specifically with Mitchell in mind. "It was so obvious that it had to be Heather," she says.

"There were so many things in Ruth's life that resonated with me," Mitchellsays. "I was brought up with a Jewish mother. My mother died on my last exam of school. So did her mother."

They even both married a man named Marty.

Performing as RBG, who had fought so hard for equality and the rights of women, gave Mitchell the confidence to write about her own life in her just-published memoir Everything and Nothing; to articulate her own experiences of abuse and inequality.

The one-woman play had been interrupted by her second diagnosis of breast cancer and finishing the season had been a physical and mental feat.

"I don't know how she did it," Williams says, "For Heather to bring that story to life just months after overcoming cancer was a once-in-a-lifetime thing. Heather went to this transcendent place."

Mitchell is a person friends describe as universally loved;a rememberer of birthdays, a bringer of cakes, "Heather will come to rehearsals having learned all her lines," Williams says, "and yet she will have baked three vegan cakes for the entire cast overnight."

Friend and filmmaker Jocelyn Moorhouse used to call her "Heather Angel". "She is just so gracious and ethereal," she says.

Mitchell has a "warmth and natural empathy", says close friend and former boyfriend Sam Neill, which translates into her work in a "really magical way. A lot of that comes from being a naturally good human being".

When they were both going through cancer last year, she, Neill and the artist Nicholas Harding formed a "cancer club".

Mitchell had T-shirts printed with"F**k off cancer" on them. "And we'd get together occasionally in our T-shirts and drink good wine and have a great time," she says.

Harding died last December. "We miss him terribly," she says.

When she was 11, her "joyous, smart" mother Shirley was diagnosed with leukaemia. "Back in the late 60s you didn't talk about cancer," Mitchellsays. "She kept it an absolute secret."

As her mother got weaker, Mitchell dealt with it by creating characters in her bedroom. They were "to prepare me for grief, for loss," she says. "I suppose I was doing my own therapy."

Shirley died when Mitchell was 17, during her trial exams for the Higher School Certificate. She left behind a letter, "just saying what a gift I'd been and how much she had loved being my mother".

Mitchell had been left "adrift" by her mother's death. But after enrolling at the National Institute of Dramatic Art (NIDA) performing arts school, she soon found her place in the world and her passion.

"I loved being there and I loved doing it," she says. "I loved every class. I didn't care if they were repetitive. I was in heaven."

She and Hugo Weaving were some of the early recruits to the burgeoning Sydney Theatre company.

Mitchell's first big-screen break was with Weaving in the 1983 TV series Bodyline, about "the" famous cricket clash between Australia and England in the 1930s.

But after it aired, she found it difficult to get auditions. For a time, she was living in her girlfriend's yellow Mini and doing house-sitting.

A casting agent stunned her by telling her she didn't have "it", "that elusive thing". Mitchell was shocked, but quickly learned that "in this industry, resilience is your best friend".

In 1989, Mitchell had to fly to Broken Hill on a last-minute job. The day before leaving she had been to a clairvoyant who told her she would meet "my guardian angel and it would make itself known to me".

She was picked up at the airport by cinematographer Martin McGrath. Three nights later, walking home from the pub, they had taken shelter from the rain under an awning. "And then," Martin says, "we just kissed. That was it, it was on."

When they moved in together, Mitchell says:"Every time I'd come back to where we lived, as I turned the corner, I thought, 'I'm going home.' Being with him was like being home." In 1992, they were married.

After six years of trying, at the age of 42, Mitchell had her first child, Finn.

Two years later, Seamus arrived. When he was five weeks old, Heather woke up to find him "boiling hot". He was critically ill with meningitis. "He was very lucky to live," Martin says.

There were distressing weeks in and out of hospital. "I don't think there is anything scarier than your child being in trouble," Mitchell says."It's the most frightening thing."

There were months of trying to work out the effects on his development, months of a screaming child.

"It really did have a huge impact on all of our lives," Mitchell says.

For three years, Mitchell had a lump on her breast. "My left hand travelled to it at least 10 times a day," she writes in her memoir. But she was told, after mammograms, that it was benign.

Still, she was worried that it was too high up for the mammogram to see and asked for an ultrasound. "And that was when I found out I had grade 3 breast cancer." She was 46.

After they had both cried, Mitchell, Martin says, "grabbed the lance and rode into battle like Joan of Arc. She's made of very, very tough stuff." There would be two years of gruelling surgery, chemotherapy, radiotherapy.

"The cancer really took her to within a whisper of life," close friend Joanne Corrigan says.

"She was skeletal. There was a day when I went over to visit her where I honestly thought, you know, this is the last time I'm going to be with my friend.

"And she just slowly and surely came back to life."

Mitchellwanted desperately to work during that time, but the jobs dried up altogether for both her and Martin.

"Basically, we seemed to be unemployable," Martin says. "I could see what was coming was like a slow-approaching train smash, that we really needed to sell the house and regroup. It was a very confronting time."

But in the middle of all that, they received an anonymous letter with a bank cheque for $30,000. The letter said:"I am writing to you because over the years I have so much enjoyed your performances. It gives me pleasure to say thank you in a tangible way to artists whose work I have admired."

They still don't know who sent it, but it was a "godsend" and kept them going for a year.

The Sydney Theatre company was about to announce the 2022 season last January, which included RBG:Of Many, One, when Mitchell received another cancer diagnosis. "The return that everyone dreads," Martin says.

It had been 17 years since the last diagnosis. This time it had been caught early and hadn't spread.

"It felt completely different," Mitchell says. "A little stumble, a trip and I straightened up again. I had a mastectomy with reconstruction. I was so thrilled I didn't have to do chemo."

And the second time around, cancer was not going to stop Mitchell. She had the surgery in March and was rehearsing three months later, as well as travelling to Melbourne for a role in the TV series Love Me.

"She never breaks into a sweat," Sam Neill says. "How is that possible? She's doing three things at once."

Neill watched her performance in RBG "with my jaw on the floor. At the end of it, I found myself not just on my feet, but in floods of tears. And I thought all those struggles, all those adversities, all the health issues, all the rest of it, paid off in a way that I could never have dreamt was possible".

Heather Mitchell doesn't fear ageing in the way some actresses do. "I love acting more than ever now. It's given me so much in my life and I just feel as I get older acting is about growing in your life. I love getting old because I love seeing my kids growing up. I feel so blessed that I've lived long enough to see them in their 20s."

Mitchelllives every day as if it is her first. "I can go for a walk in the morning and see things fresh and see new colours and talk to people and find something new in them."

Basically, she says, "getting old is fantastic".

Watch Australian Story's Taking the Lead onABC iview.

See the original post:
How Heather Mitchell stood into her power during the #MeToo movement - ABC News

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They describe themselves as lifelong, liberal Democrats, but the makers of a documentary about the difficulties of people who transitioned from one gender to another and back have found themselves branded as bigots and anti-trans grifters as well as TERFsshort for Trans-Exclusionary Radical Feminists.

They said a screening of Affirmation Generation had been canceled due to pushback from trans rights activistsincluding threats of disruption and social media attacks, and another required extra security and a secret location. Some of the film's makers say they did not dare use their own names.

"If Hollywood knew I made this movie, I would be immediately canceled and destroyed," said producer Vera Lindner, who goes by a different name for mainstream projects.

With transgender issues among the hottest political topics in the U.S., the makers of Affirmation Generation accuse Hollywood and many media of not giving a platform to dissenting opinions.

The debate over trans rights encompasses everything from whether transgender women should be able to participate in women's sports to when gender should be discussed in school to drag performances in front of kids, but a central element is youth access to gender-affirming care such as hormone treatments and surgery.

While many doctors, as well as trans rights activists, say it is harmful for young people to be denied treatment that could reduce their distress or prevent suicide, opponents say confused youngsters are being pushed into irreversible and life-changing treatments before they are ready and sometimes without parental consent or knowledge.

Last month, Washington state passed House Bill 5599, stating that if a child runs off to a "host home" or shelter in search of gender-affirming care, the child's whereabouts should be reported to the state's Department of Children, Youth and Families rather than to the parents. And last year, California passed a bill declaring itself a "refuge" state for transgender youth, similar to Colorado, Illinois, Maryland, New Mexico and Minnesota.

On the flip side, transtracker.com says that 504 bills across the nation have been introduced that seek to block trans people from receiving basic healthcare, education and legal recognition, with 45 having been passed in states like Utah, Tennessee, Texas, Florida and South Dakota.

"There are some people who do benefit from transition, but there are some people who are harmed from transition," says Lisa Littman, a physician-scientist who is interviewed in the film.

While last year a study from the UCLA School of Law's Williams Institute said that the number of adults over the age of 24 who identify as trans remained static at 0.6 percent over the previous five years, the number doubled, from 0.7 percent to 1.4 percent, in the same time frame among children 13-17, hence the title of the film, Affirmation Generation.

The movie's focus is what Littman and some other researchers call Rapid Onset Gender Dysphoria (ROGD), and several of the detransitoners and experts featured say teens became sure they were trans after watching videos at Tik Tok, Tumblr and other online sources, especially during the pandemic amid school closures.

Some have questioned the motivations of the film in highlighting the cases it does. "This is not a documentary that seeks to explore a complicated subject. It's one that came in with a specific and, frankly, disturbing agenda," commented Scott Lentz in one of five reviews on online entertainment site IMDb. The other reviews were positive.

Among those featured in Affirmation Generation is Laura Becker. She is autistic and suffered from depression and anxiety, and was suicidal, she told Newsweek. But once she told a therapist she'd be more comfortable as a gay man, her now-deceased therapist focused on encouraging her to transition.

"When you go to a clinic in the current culture, the protocol is to confirm," she said. "There is no wait time, questioning or curiosity. They're basically excited or fearful of pushback. They're neglectful practitioners."

She began transitioning at age 18, including injections of testosterone and the surgical removal of both of her breasts, which she said led to more depression. When she was diagnosed four years later with Complex PTSD due to abuse suffered as a child, she transitioned back to female.

Now 26 and saying she is comfortable in her own body, she blames a "cultural obsession" for encouraging her to be trans. "There's a deconstructionist element to it, completely pushing against traditional values, including the reality of biological sex," she said. "Kids are pushed along on this conveyor belt that involves big pharma, billable insurance and media propaganda."

Since going public with her decision to detransition, she's been likened to a Nazi in social media and told she's "supporting the genocide of trans people."

Trans activists have accused those who highlight the few cases of those who reverse their transition as seeking to weaponize them. One 2021 scientific study noted the term "detransition" had "become associated with politically motivated attempts to impede access to gender-affirming care."

The proportion of those who detransition is small, although studies show a range from less than 1 percent to more than 10 times that. Most studies have focused on adults, however, rather than those who made their decision during the emotionally turbulent teenage years.

Affirmation Generation has come under as much attack as its participants.

A screening was canceled in April when a Texas venue received about 200 calls in a few days, some promising disruptions if the film were to unspool as had been planned, according to documents reviewed by Newsweek.

At a screening at a public library in Northern California, members of a pro-trans activist group called Gender Spectrum stood near the screen as the movie played holding derogatory signs. Gender Spectrum did not respond to Newsweek's several emailed requests for comment.

In response to the attacks, "We will deprioritize in-person events and will focus on online marketing," one of the filmmakers, Joey Brite, told Newsweek, noting that the movie has been viewed 70,000 times thus far on Vimeo and other outlets (it was temporarily suspended from Vimeo before being found not to have infringed its policies).

Brite is a self-described lesbian and "desister," someone who once considered themselves trans but never went through the medical or legal procedures involved with transitioning before ultimately aligning with their birth sex.

She told Newsweek she began thinking about the trans movement outside a bar three decades ago where a man was encouraging lesbians to take testosterone. "I saw young lesbians in the 90s raising $8,000 for mastectomies. It was a fad," she said.

Today, there are about 40,000 girls and young women who identify as trans and are raising money at Go Fund Me to pay for their mastectomies, the movie says.

"I thought I was trans until I was 30. I went to a therapist and thought she was going to give me the go-ahead for testosterone," Brite recalled. "But when I told her I thought I was a man, she did the unthinkable: She looked me in the eye and said I was not a man and I'd never be a man. 'You're a lovely, butch lesbian who needs to learn to love herself, and I'd like to help you do that'."

Brite said she's been trying to locate the therapist to thank her. She questions mainstream medical opinion on gender-affirming care.

According to the National Center for Transgender Equality: "A large body of research demonstrates that trans youth who receive transition-related health care to treat their dysphoria show decreased anxiety, depression, suicidal behavior, and psychological distress, and increased quality of life."

And two years ago, the American Medical Association cautioned lawmakers who seek to prevent children from transitioning. "Every major medical association in the United States recognizes the medical necessity of transition-related care for improving the physical and mental health of transgender people," the AMA said in a letter to the National Governors Association.

"Transgender children, like all children, have the best chance to thrive when they are supported and can obtain the health care they need," according to the letter, including "gender-affirming hormone therapy, and/or gender-affirming surgeries."

Lindner, a Grammy winning writer of music for TV, film and video games, said she became aware of the extent of the issue after watching her daughter and her friends, all of whom were diagnosed with autism or ADHD, obsess over gender during pandemic lockdowns three years ago at age 14. "It's all they talked about," Lindner recalled.

Lindner's daughter had multiple health issues, she said, including a belief that she was transgendera perception reinforced by a visit to a therapist who had suggested testosterone therapy. Shocked, Lindner said she had convinced her daughter to wait until she was 18 to make a decision.

Littman, the researcher, said that in recent years, the number of teens indentifying as trans from the same group of friends had greatly exceeded what would normally have been expected.

Among the characters in the movie, Joel says he was convinced he'd love himself more if he were a woman; Cat dreamt while sleeping that she was a boy and was "crushed" each morning when she woke up a girl; Stella says she felt "humiliated" to be in a female body; and Michelle said she learned she was transgender by exploring Tumblr.

One boasted of becoming an Internet influencer after transitioning, another said he was 99 percent certain he'd never regret transitioning and another spoke of a "honeymoon phase" of euphoria. Cat says she was given "one path" and that if she didn't take it, she might end up dead from suicide.

All speak of regrets. One realized after transitioning that they weren't really transgender; another spoke of "increased depression;" while another's health deteriorated to the point they walked hunched over and required the use of a walker. David says that after transitioning he was bitter and suicidal while others thought he was happy and heroic.

Becker, in the film, calls her double mastectomy "one of the biggest mistakes I ever made" and adds that her chest doesn't look male or female, but like "a form of mutilation."

She also spoke of a shift in her overall perspective on gender-affirming care and who should get it, a view echoed in the film by Lisa Selin Davis, author of Tomboy: The Surprising History and Future of Girls Who Dare to Be Different. "I want liberals to make room for gender diversity, and that includes masculine girls and feminine boys without telling them they need to leave their sex category," she says.

After the online release of Affirmation Generation, negotiations are now underway for wider distribution, Brite said, without giving details.

Read more from the original source:
The Trials of a Movie on Transgender Reversals - Newsweek

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Maca Root Extract

Maca affects reproductive hormones indirectly. It brings about a balance in their levels by increasing and decreasing accordingly. This function is carried out by Maca due to the presence of iodine in it which is necessary for the thyroid gland. This gland stabilizes and brings hormones into equilibrium so that reproductive functions can be carried out.

Barrenwort

Barrenwort is known to help with short-term erections. It works its magic by inhibiting ion-deflating enzymes. This ensures that the tissues in the genital area remain intact for a longer period.

Dosage

Three capsules of Performer 8 are to be taken with the meal.

Price

Performer 8 costs $64.99 for a whole months supply (90 capsules). The delivery is free of cost.

Pros

Contains all-natural ingredients.

Performer 8 has no synthetic material in it, and no artificial colors or flavors are added. It is made 100% natural.

Safe to use.

Performer 8 is stimulant free and focuses on providing energy. Its safe for everyone, especially for people sensitive to stimulants.

Positive customer reviews

The reviews by customers show affirmation. The average rating for performer 8 is around 3.8.

Cons

Online product

You may not be able to see the product physically unless you place an order, as Performer 8 is an online-only product.

Unnecessary ingredients

Performer 8 may have a few extra ingredients.

Product Overview

Searching for a unique formula that can deliver results instantly? Say no more! Male Extra is an industry-leading brand with a formula not found in any other competing brand.Male Extra has been devotedly serving since 2009 and has over 320 thousand satisfied customers. They are very careful about our privacy and hygiene. Their orders are plainly packed by workers who wear mouth masks and use sanitizers and gloves to prevent any transmission of germs. The orders are shipped discreetly and quickly. Male Extra can

Increase your confidence.

Regain your control and get that confidence back!

Improves drive.

It can really make your sexual urges skyrocket!

Intense orgasms

It will turn around your sex life within a month.

Bigger erections

It gives you firm hardness and the drive to go the extra mile.

Male Extra works by increasing nitric oxide levels in your blood, which, in return, improves the blood flow to blood vessels in blood making it remain hard for a longer period.

The Male Extra formula is one of a kind. It is formulated using 7 ingredients, of which 5 are unique to only Male Extra. They are the only male enhancement brand to use pomegranate ellagic 40% and L-arginine HCL in their mixture. They are clinically proven magic ingredients to boost libido and hardness. They display the number of ingredients on their site to maintain transparency and have cited studies that greatly amplify their credibility.

Additionally, they secure all of your orders with 256-bit security and do not have any hidden/secret auto-billing feature. Male Extra values its customers and their privacy.

Male Extra has kept it real by setting logical and reasonable result expectations. They claim to show results within 50 days of consistent usage, which seems like a reasonable timeline to work effectively.

It also offers many incentives to its users, including a 100-day money-back guarantee. This can be used if you havent seen any improvement in your physical performance. Contact them right away, and they will provide you with a full 100% refund, including the fixed $15 paid-for delivery charges!Moreover, you even get FREE erection gels on each order from specific month plans! Whats better than getting results along with free stuff? Its just a few perks of being a customer of this brand.

You can place an order online and get Free delivery along with a discount of 20% using their promo codeSALE20. Thank us later!

Formula overview

L-Methionine

It works by stopping the conversion of histidine to histamine, which results in delayed ejaculation and higher stamina.

Methyl Sulfonyl Methane

It supports blood flow and increases duration.

Niacin

It expands blood vessels and increases blood flow to the private parts by reducing fatigue.

Zinc

It helps to keep testosterone levels in check by regulating thyroid function which is responsible to balance the hormones. The thyroid helps to bring testosterone to the required optimum levels for higher libido. Zinc is also necessary to promote the activity of enzymes needed to smell and taste.

Cordyceps

Its a natural aphrodisiac that is responsible for controlling desire.

L-Arginine HCL

It produces Nitric oxide that dilates blood vessels to increase blood pressure and flow to the reproductive organs in order to keep it firm. It also stimulates the growth of other hormones such as insulin and growth hormones.

Pomegranate 40% Ellagic Acid

Pomegranate has polyphenol antioxidants that improve hardness quality and physical performance. It pumps up nitric oxide in the blood, which is responsible to expand tissues in the genital area and cause it to swell. Ensuring sustainable firmness also helps in improving impotency. Moreover, it also destructs the calcium and fat deposited arterial plaques to decrease the risk of cardiovascular diseases and facilitate smooth flow to the genital area. Due to its benefits for the male reproductive system, this ingredient is added to the formula of Male Extra.

Dosage

You have to take 3 pills every single day with a meal.

Price

A months supply of Male Extra contains 90 capsules that cost $59.99.

Pros

Discounts

Male Extra offers loads of special offers and discounts to its loyal customers.

No side effects.

Until now, no single side effect of Male Extra has ever been reported. Mind-blowing!

Optimal dosage

It has a convenient and optimized dosage of ingredients for maximum effect.

Cons

Results take a long

As they have mentioned on their site, results take up to at least 50 days to show. So, you might want to think if you need instant results.

Refund for unused items

The refund policy is only applicable for items that are left unused and are not applicable on one months supply.

See the original post here:
Best Male Enhancement Pills Top Sex Pills for Men in 2023 - The Times of Israel

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Boostaro is a completely safe and natural method of ending erectile dysfunction in men. This supplement has been formulated by Tom Bradford using effective ingredients that have been proven successful against erectile dysfunction. He spent years reading scientific literature to determine the best ingredients that could help him restore erectile function.

This dietary supplement uses a breakthrough new formula made using natural ingredients, including vitamin K2, L-citrulline, L-lysine, pine bark extract, magnesium, and vitamin C, among others. Boostaro delivers essential amino acids and nutrients to your body that help in providing you with multiple health benefits.

Every bottle of Boostaro contains 60 pills. You must take two pills daily to boost your sexual function. Taking this supplement daily can help in boosting nitric oxide levels and testosterone levels as it clears out your blood vessels and fights the root cause of poor sexual health by improving blood flow.

This healthy male virility supplement can provide essential nutrients to men, which can help them sustain high energy levels for a long period. This helps them to enjoy enhanced sexual desire and a better sex life. Boostaro can help boost your sexual health naturally without subjecting you to harmful substances.

You can buy Boostaro from its official website at lucrative discounts. It also comes with a whopping 180-day money-back guarantee.

Before moving on to the detailed Boostaro review, lets take a look at this sexual health supplements overview.

Category:

Dietary Supplement

Retailer:

ClickBank

Product Form

Capsules

Serving Quantity

Every Boostaro bottle contains 60 pills

Serving Size

Take two pills daily to experience the best results on your sexual health.

Product Features

Clinically studied ingredients

Key Benefits

Core Ingredients

Bonus Products

Guarantee

180-day money-back guarantee

Price

https://getboostaro.com/

Boostaro is a natural dietary supplement that has been formulated after extensive research to resolve the problem of erectile function in men and boost their sex life simultaneously. Before we understand how this supplement works, lets comprehend the relevance of Boostaro.

The problem of erectile dysfunction is related to capillaries which are blood vessels found in the penis. If these vessels are clogged with plaque, optimal blood circulation in the penis takes a hit. This plaque can be the result of poor eating habits or high cholesterol.

When you dont experience healthy blood flow, you are not able to experience normal erections. This hampers your sexual function and brings down your energy levels.

Why Are Prescribed Drugs For Erectile Dysfunction Harmful?Many people turn to prescription medication to get rid of ED. But, they do not provide a permanent solution to this problem. They do not clear out this plaque, they just relax your blood vessels temporarily so you feel that you dont have erectile dysfunction.

These medicines use chemicals that increase nitric oxide levels in the blood. They help in expanding the capillaries so that men enjoy uninterrupted blood flow. This helps them to enjoy the momentary enhanced sexual function.

Prescription medicines do nothing to promote your sexual health. Rather, they induce several side effects and impact your overall health negatively.

What Does Boostaro Do For You?Here comes the answer you were looking for. Boostaro works by supplying essential nutrients and amino acids to your sex organs that help relax blood vessels and improve blood flow. This supplement uses natural ingredients like vitamin K2, pine bark extract, vitamin C, and magnesium, among many others.

Boostaro helps increase nitric oxide levels naturally without subjecting your body to harmful chemicals that can induce awful side effects. It stimulates nitric oxide production that helps in relaxing the capillaries in the penis on demand to improve blood flow.

This dietary supplement uses a strong amino acid profile to optimize healthy circulation in your body, which in turn helps improve heart health. It can enhance male sexual health and boost testosterone levels by targeting the root cause of erectile dysfunction. You can enjoy high energy levels all day long with the help of this supplement.

Boostaro helps you to maintain longer and harder erections that can improve your sexual performance. When you enjoy better erectile function, your sex life also improves.

How Should You Consume Boostaro?Every bottle of Boostaro contains 60 pills. You have to take two pills daily to get the maximum sexual health benefits. Taking two pills daily can result in improved blood circulation in your sex organs and enhanced sexual function.

You must take these pills 20-30 minutes before a meal to increase nitric oxide levels and get rid of erectile dysfunction.

It is important to note that taking more than 2 pills every day wont provide you with higher energy levels or added benefits. You must follow the recommended dosage of Boostaro or it might harm your health.

What Are The Ingredients Incorporated In Boostaro?Here is an overview of the ingredients that are blended together to form the effective formula of Boostaro:

Vitamin CVitamin C is essential for the body as it helps to support the immune system, maintain healthy skin, and prevent damage to cells caused by free radicals. It is also necessary for the production of collagen, which is a protein that helps to keep the skin, bones, and joints healthy.

Vitamin C also helps to absorb iron from plant-based foods and plays a vital role in the production of neurotransmitters, which are essential for brain function.

Vitamin C plays a crucial role in male sexual health and libido. It helps to improve blood flow, which is essential for achieving and maintaining an erection.

Vitamin C also helps to reduce stress and anxiety, which can have a negative impact on sexual performance. Additionally, vitamin C is involved in the production of testosterone, which is a hormone that is essential for male sexual health.

Vitamin K2Vitamin K2 is a fat-soluble vitamin that plays a crucial role in the activation of proteins that are important for blood clotting, bone metabolism, and heart health.

Recent studies have shown that vitamin K2 can help improve male sexual health by promoting the production of testosterone, a hormone that is essential for male sexual function.

Vitamin K2 works by activating a protein called osteocalcin, which is responsible for regulating the production of testosterone. Clinical trials have shown that men who consume higher amounts of vitamin K2 have higher levels of testosterone and better sexual function compared to those with lower levels of vitamin K2.

In addition to boosting testosterone levels, vitamin K2 also helps improve blood flow to the genitals, which is essential for maintaining an erection. It does this by activating a protein called matrix Gla protein, which helps prevent calcium buildup in the arteries. This, in turn, helps improve blood flow to the penis, leading to better sexual function.

Try Boostaro today and see the results for yourself!

L-LysineRecent clinical trials have suggested that L-lysine may also have benefits for male sexual health. Studies have shown that L-lysine can help increase testosterone levels, which is the hormone responsible for male sexual desire and performance.

One of the ways L-lysine works is by blocking the activity of arginine, another amino acid that is known to inhibit the production of testosterone. By blocking arginine, L-lysine can help increase the availability of testosterone in the body, which can lead to improved sexual function.

In addition to its effects on testosterone, L-lysine has also been found to have antiviral properties. This is because it can bind to the herpes simplex virus, which is known to cause genital herpes and prevent it from replicating.

Another way L-lysine can help boost male libido and virility is by improving blood flow to the penis. This is because it can increase the production of nitric oxide, a molecule that relaxes the blood vessels and allows more blood to flow through.

L-CitrullineL-citrulline is an amino acid that is naturally found in watermelon, as well as in other fruits and vegetables. When ingested, L-citrulline is converted by the body into L-arginine, another amino acid that helps to increase blood flow throughout the body.

L-citrulline works by increasing blood flow to the penis, which can help to improve erectile function and increase sexual arousal. When L-citrulline is converted into L-arginine, it helps to stimulate the production of nitric oxide, a natural compound that relaxes blood vessels and improves blood flow.

In addition to improving blood flow, L-citrulline may also help to improve endurance and reduce fatigue, which can be beneficial for men who want to improve their sexual performance.

MagnesiumMagnesium is involved in over 300 biochemical reactions in the body, including muscle and nerve function, protein synthesis, blood glucose control, and blood pressure regulation. It is also essential for the production of sex hormones, including testosterone, which is critical for male sexual health and libido.

Clinical trials have found that magnesium deficiency is associated with decreased testosterone levels and reduced sexual function in men. This is because magnesium is required for the production of testosterone, which is necessary for male sexual health and libido. Low levels of testosterone can lead to a decrease in libido, erectile dysfunction, and other sexual problems.

Magnesium also works to improve blood flow to the penis, which is essential for achieving and maintaining an erection. It does this by relaxing the blood vessels and increasing blood flow to the penis, which can improve sexual function and performance.

Pine Bark ExtractPine bark extract contains several active ingredients that have been shown to improve male sexual health. The two most important active ingredients are proanthocyanidins and arginine.

Proanthocyanidins are powerful antioxidants that can help improve blood flow in the body. In particular, they can help increase blood flow to the penis, which can lead to improved erectile function.

Arginine is an amino acid that is essential for the production of nitric oxide in the body. Nitric oxide is a molecule that helps relax the blood vessels, which can improve blood flow to the penis.

All in all, pine bark extract works by increasing blood flow to the penis, which can improve erectile function. The proanthocyanidins in pine bark extract help improve blood flow by acting as antioxidants and improving the health of the blood vessels. The arginine in pine bark extract helps improve blood flow by increasing the production of nitric oxide.

In addition to improving erectile function, pine bark extract has also been shown to improve libido in men. This may be due to its ability to increase blood flow to the genitals, which can increase sensitivity and arousal.

Get the best deal on Boostaro when you buy right here!

What Is The Scientific Evidence Behind Boostaro?A study published in the Journal of Medicinal Food found that pine bark extract reduced inflammation in the prostate gland and improved urinary symptoms in men with benign prostatic hyperplasia (BPH). The study concluded that pine bark extract may be a safe and effective alternative to traditional treatments for BPH.

Pine bark extract has also been studied for its potential to boost testosterone levels in men. In a study published in the Journal of Reproductive Health and Medicine, researchers found that men who took pine bark extract experienced significant increases in testosterone levels. The study also found that pine bark extract improved sperm quality and motility.

One study published in the Journal of Sexual Medicine found that L-citrulline supplementation improved erectile function in men with mild to moderate ED. The study involved 24 men who were given either L-citrulline or a placebo for one month. The results showed that the men who took L-citrulline experienced significant improvements in their ability to achieve and maintain an erection.

Another study published in the British Journal of Nutrition found that L-citrulline supplementation improved blood flow in healthy men. The study involved 12 men who were given either L-citrulline or a placebo for one week. The results showed that the men who took L-citrulline had increased blood flow to their muscles during exercise.

Vitamin C has also been shown to improve sperm count and motility. A study published in Fertility and Sterility found that taking vitamin C supplements increased sperm count and motility in infertile men.

Moreover, a study published in the American Journal of Clinical Nutrition found that men who consumed more vitamin C had a lower risk of developing erectile dysfunction. The study involved 3,724 men who were followed for 10 years.

The results showed that the men who consumed more vitamin C had a 42% lower risk of developing erectile dysfunction compared to those who consumed less vitamin C.

Place your order today by clicking here before stock runs out! >>>

What Are The Health Benefits Of Boostaro?The Boostaro premium dietary supplement is formulated using highly effective natural ingredients that have been proven to improve sexual performance, blood circulation, and heart health in men. This supplement can provide your body with many more health benefits.

Lets take a detailed look at all the health benefits of Boostaro.

Boosts Healthy Blood FlowThe main health benefit of Boostaro is that it can ensure healthy blood flow to your penis. This supplement uses ingredients like pine bark extract, vitamin K2, L-citrulline (an essential amino acid), vitamin C, and others to improve blood circulation, remove plaque, and maintain healthy blood vessels.

Boostaro can help you regain your youthful erectile function by removing clogged plaque from the capillaries and boosting nitric oxide levels. This supplement can improve your sexual function and support sexual health significantly.

Helps Treat Erectile DysfunctionBoostaro is formulated by Tom Bradford to treat erectile dysfunction in men. All the ingredients that go into the formula of this dietary supplement can support erection quality to boost your sexual performance.

This supplement targets the root cause of erectile dysfunction by enhancing blood circulation to your penis. If your penis does not receive enough blood, it cannot maintain longer and harder erections. As a result, you experience poor sexual function.

Boostaro results in improved blood flow in your penis which in turn helps improve erectile function.

Offers High Energy LevelsThis dietary supplement supplies essential amino acids and nutrients to the male organs from natural ingredients like vitamin K2, pine bark extract, vitamin C, L-lysine, and others that help in stimulating energy production in the body.

They reduce inflammation in your body and support high energy levels so that you can enjoy your sex life with your partner. This supplement supports erectile function and sexual function by elevating your mood levels and providing an energy boost.

Stimulates Nitric Oxide ProductionAll the ingredients in Boostaro work in synergy with each other to increase nitric oxide production in your blood. This supplement relaxes your blood vessels and improves blood flow. Boostaro supports erectile function in your body increasing the levels of nitric oxide that have a direct impact on your sexual performance.

This sexual health supplement is highly beneficial for those men who are not able to maintain durable erections. Once their nitric oxide levels return to normal, they can enjoy the maximum sexual function.

Visit the official Boostaro website to learn more! >>>

Boosts Heart HealthThe Boostaro supplement uses a strong amino acid profile to relax your blood vessels and result in increased blood flow in the body. It helps in supporting your heart health as blood circulation improves. Boostaro can also promote high energy levels in your body using ingredients like vitamin C that help in improving your cardiovascular health.

Helps Boost Testosterone LevelsBoostaro has been formulated using highly effective natural ingredients that can increase your testosterone levels significantly. Testosterone is one of the most important male hormones that regulate sexual function in the male body.

This sexual health supplement can improve blood flow in your body by supporting high testosterone levels.

Promotes Sexual PerformanceBoostaro is a sexual health supplement that can increase nitric oxide levels in your body to help you get rid of erectile dysfunction and other sexual health issues. This supplement can improve blood circulation to your sex organs which can increase your energy levels and help you achieve peak sexual performance.

All the ingredients in Boostaro are packed with solid sexual health benefits for the male body.

Regulates Blood Pressure LevelsWhen your body experiences normal blood flow, it helps in reducing high blood pressure levels. Some of the natural ingredients found in Boostaro, like vitamin K2, pine bark extract, and vitamin C help in regulating high BP in daily users.

This supplement improves blood flow in your body by dilating blood vessels which helps support normal BP.

Enhances Sexual FunctionBoostaro is equipped to boost your sexual function and support sexual health by enhancing your libido. This supplement helps in improving blood flow to the male organs, which helps men enjoy better sexual arousal. Taking this supplement daily can help you enjoy higher sexual desire and better sperm count.

Supports Overall HealthThe formula of Boostaro is rich in amino acids and nutrients that help in improving blood flow in the entire body. This supplement helps you enjoy enhanced muscle and bone health which allows you to lose fat and build your desired body quickly.

Boostaro is packed with overall health benefits that can improve your quality of life to a great extent.

Order your supply of Boostaro now and start enjoying the benefits!

Is Boostaro Safe For Daily Consumption?The Boostaro supplement is formulated using only 100% natural ingredients and amino acids that are free from toxins, pesticides, and chemicals. Ingredients like pine bark extract were often used in traditional medicine to help in the treatment of erectile dysfunction.

The formula of Boostaro is gluten-free, non-GMO, vegan-friendly, and soy-free. It uses a strong amino acid profile to boost blood circulation and nitric oxide levels in your body without the use of any artificial substances.

Boostaro is produced in a GMP-certified and FDA-approved facility in the USA under strict supervision to ensure maximum purity and quality.

Hence, Boostaro is completely safe for everyday consumption.

What Is The Price Of Boostaro?Boostaro is available only on its official website. You wont get the Boostaro supplement on other websites. You can get this supplement at the following prices on the official site:

Original post:
Boostaro Reviews Effective Male Enhancer or Real Side Effects Risk? - The Times of Israel

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The workout below is for Day 16 of the Just Enough Workout, a four-week workout plan. Todays routine is pretty great on its own, but you can also check out the full program righthere or browse the calendarhere. If youd like to sign up to receive daily emails featuring these workouts, you can do thathere.

For todays workout, were going to shift gears and follow up yesterdays strength session with a cardio routine, where the name of the game is moving your body and maintaining a moderate, sustained effort.

This is your third steady-state cardio routine of the program, so you may be thinking, Am I working hard enough?! When people hear cardio, they often think of hard, heart-pumping pushes followed by pulled-back recoveries. Thats the basis of HIIT, or high-intensity interval training, and though there aretons of HIIT benefitsit can boost your power, speed, and even your VO2 max, or how effectively you can use oxygen during exerciseits not something that you should overdo. With HIIT, youre working with really hard pushes, and your muscles need ample time to recover.

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Thats why its helpful to include steady-state cardio in your workout programs, and why the Just Enough Workout does so regularly. Besides offering easier recovery, steady-state cardio also brings its own benefits to the table, such as an increase in aerobic capacity and muscle endurance. Plus, like weve mentioned before, its often easier for your mind to disengage during these kinds of routines, since you dont have to track intervals on your watch. That means you can let your thoughts wander and really just be in the moment, making it a great mood-boosting option.

As in your previous cardio routines, youll be working with ratings of perceived exertion (RPE) for this one. Heres what to keep in mind:

Ready to get started for todays cardio? Slip on your sneakers and walk, jog, bike, or row your way to some mind-clearing benefits!

Photographer: Katie Thompson. Wardrobe styling: Rika Watanabe. Makeup: Monica Alvarez at See Management. Hair: Erin Piper Hershleb at L'Atelier. Creative director: Amber Venerable.

Molly Tellekson wears: Top: Lululemon,similar styles. Bottoms:Reebok Lux High-Waisted Colorblock Tights, $65. Shoes:APL TechLoom Phantom, $185.

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A Quick Cardio Workout Thats Surprisingly Chill - Self

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Getting a full-body workout is much easier than you think and doesnt require hitting up every weight machine at the gym (or even going to the gym). While weightlifting is the golden standard for muscle-building, there are numerous other exercise moves and routines you can do just about anywhere (and without any equipment) to strengthen and activate your entire body. When youre ready to get moving, try these five proven exercises for the ultimate full-body workout.

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Squats are a tried-and-true strength exercise thats especially beneficial for building leg and glute strength. Theyre also an important functional exercise, as being able to do squat-like movements in everyday life (like bending to pick up toys, boxes, kids, and luggage) is key for staying injury free and moving with ease. This exercise can help you build speed as well, Gaines says.

Squats are a simple movement, but theyre also easy to do with improper formand poorly executed squats can lead to injury or unnecessary aches and pains. The simple solution: Learn and master safe squat form. Heres how to do a squat correctly, according to Travelle Gaines, CPT, the sports performance coach and head of athletic performance at Blocks Nutrition.

Start by standing with your feet directly under your hips. Hinge at the hips and sit back like you would into a chair until your thighs are parallel to the floor, or until your legs are at no less than a 90-degree angle, Gaines says. Next, stand up again quickly, engaging your core and glutes as you rise. You can either use your body weight or add more resistance [with weights].

To maintain proper form, Gaines recommends keeping your toes pointed straight and hip-width apart (toes pointed outwards can lead to knee pain). In addition, your knees should never come in front of your toes.

Squats can also be modified if a traditional squat is painful to do. Doing a squat against a wall can help give your back support and also promote proper form, alleviating knee pain.

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The famous push-up works a variety of muscle groups, including your shoulders, chest, upper arms, trunk, glutes, and legs, says Greg Robbins, CrossFit L2 trainer and owner of Feast Fitness + Nutrition. However, push-ups arent just great for building and toning muscles. They can actually lower your risk for heart disease, according to research. Robbins says that doing push-ups can also help you better complete everyday activities like pushing kids on a swing or pushing a grocery cart.

To maximize a push-ups effectiveness and safety, get into a [high] plank position with your arms extended, and try to maintain that long, straight body position as you allow your arms to lower your body to the floor and press back up, Robbins says.

Push-ups are one exercise that you can slowly build your strength up with over time, so dont be discouraged if you can only do a handful of push-ups or need to modify your push-up form at first (heres how to progress from push-up beginner to push-up pro). Prioritize proper, safe form over everything.

For example, if your chest and arm strength dont yet permit pressing up off the floor, heres a smart alternative from Robbins that can achieve similar results: Find a sturdy, elevated surface such as a table [or counter], and do your perfect form push-up at an inclined angle, he explains. Youll put your hands on that elevated surface instead of the floor.

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Lunges are an excellent addition to a full-body workout regimen and can boost lower body strength, especially in the hamstrings and quads.

As always, to maximize lunge benefits and reduce the risk of injury, its important to maintain a proper form.

For lunges, start in a neutral position with your hands on your hips, feet directly under your hips, and toes pointed straight, Gaines says. Step out with your right or left leg, drop your back knee in a 90-degree angle, and explode back up to a neutral position.

Some tips to master the lunge technique: Keep your chest up and shoulders back throughout the process, Gaines says, and make sure your front knee doesnt cross over [cave inward or fall outward] or go in front of your toe.

Planks are an excellent way to activate and strengthen your core muscles, which is essential for good posture, spine and pelvic stability, back pain prevention, and many more healthy benefits. This strengthens your abdominal muscles, oblique muscles, and lower back, Gaines explains.

As you practice and build core strength, you can start holding your plank position for longer periods of time. Depending on your core strength level, you can either do planks on your elbows (easier) or on your hands (harder).

To do a proper plank, Gaines says to place your elbows or hands directly under your shoulders and extend both legs back behind you with toes flexed. The weight of your body should now be fully supported by your hands (or elbows) and toes. Squeeze your glutes, engage your core, and hold this position for as long as you can, or for a set period of time, such as 30 to 60 seconds.

Burpees are a staple of boot camp-style exercise programs and are also effective for muscle-building and a serious full-body workout. Burpees work by developing upper body strength with explosive hip and core strength, Robbins says. They can also increase speed and power, and theyre an amazing way to improve your all-around endurance.

Heres how to do a perfect burpee: Think of it as a four-part exercise, moving fluidly from a jump, to a squat, to a plank, to a pushup, and then back up the chain again to make one burpee rep.

Stand tall with your feet shoulder-width apart. Do a partial squat, then lean forward to place your hands on the ground. [Jump] your legs out behind you [into a high plank], then lower yourself to the bottom of the push-up position, Robbins explains. Then push your upper body back up with your arms and jump your thighs and knees back under you, which should get you back up to the partial squat position. Stand tall or give a little jump to finish the repetition, Robbins adds.

All five of these exercises can easily be done at home or at your local gym for a full-body workout. While they dont require any equipment, you can always add resistance bands or light weights for an extra challenge. Dont forget, you can always modify your exercises as needed.

Read more from the original source:
Get a Full-Body Workout with These 5 Exercises - Real Simple

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Program Runs: June through July

Contact: Wes Wagner, 936-522-3914, wwagner@cityofconroe.org

The Conroe Youth Basketball League for boys and girls 6-13 years of age is a recreational program that prioritizes fun while teaching the fundamentals of basketball. The season will consist of seven games with a few week night games to avoid the holidays . Cost is $67 and includes a game jersey, and Conroe residents receive a 25 percent discount. Player evaluations will be held once registration is complete. Volunteer opportunities available for coaches, assistant coaches, and team parents. Contact the Westside Recreation Center at 936-522-3990 or online at cityofconroe.org for more information.

Event Date: Thursday, May 4

Event Time: 7 to 8:30 p.m.

Contact: Kellie Hall, 936-522-3906, khall@cityofconroe.org

Come out to Heritage Place on Thursday for the Thursday Free Concert Series and enjoy the sounds of Barefoot Nation, tribute to Kenny Chesney. Music begins at 7 pm. Food trucks on-site, however both food and beverages may be brought in (no glass containers). For more information please call 936-522-3900. The complete line-up can be found at cityofconroe.org. Concert series runs through

Registration: Now

Program Runs: June 5-29

Contact: Chloe Corona, 936-522-3960, ccorona@cityofconroe.org

The City of Conroe and Conroe ISD have collaborated to ensure convenience and peace of mind for those parents of children enrolled in summer school. Fun Quest Summer School Camp is designed for children first through sixth grade (Fall 2023) and will operate at Patterson Elementary June 5-29. CISD will provide transportation for participants at BB Rice Elementary and Bozman Intermediate to Patterson Elementary where Fun Quest staff will provide summer fun and plenty of themed activities until 6:30pm. Contact the Oscar Johnson, Jr. Community Center at 936-522-3960 or online at cityofconroe.org for more information.

Registration: Now

Program Runs: May 6

Contact: Billy Pounds, 936-522-3944, bpounds@cityofconroe.org

Planning to enroll your children in swimming lessons? Have they had formal swim lessons elsewhere? Upon completion of the evaluation, parents will know which class level their child should be registered into. Evaluations are suggested for individuals who have previously taken lessons at another facility. No evaluation is needed for participants taking lessons for the first time. Evaluations are free. Preregistration is required. Contact the Conroe Aquatic Center at 936-522-3930 or online at cityofconroe.org

Registration: Now

Program Runs: Session I-June 5-9; Session II June 12-16

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

Multi-Arts camp is a specialty camp that takes place at the Owen Theatre. Students ages 8-12 spend one week learning music, art and the basics of acting. The camp concludes with a student performance on Friday afternoon. The fee per session is $160. Conroe residents receive a 25 percent discount. Limited spots available. Pre-registration form must be completed prior to enrollment. Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information.

Registration: Through May 10

Program Runs: May 16-July 31

Contact: Wes Wagner, 936-522-3914, wwagner@cityofconroe.org

The City of Conroe Youth Track and Field will compete in the Gulf Coast Track Circuit and the Texas Amateur Athletic Federation Regional Track Meet and practice in Conroe. Program is open for ages 7 to 18 with a registration fee of $93 (residents receive a 25% discount). Program is for all skill levels, so no tryouts are required. Practices are held 1-2 times weekly with most meets held early on weekday evenings in the Houston area. Season runs June through July. Contact the Westside Recreation Center at 936-522-3990 or online at cityofconroe.org for more information.

Event Date: May 12, 19 & June 9, 16

Event Time: Approximately 8:15 pm

Contact: Kellie Hall, 936-522-3906, khall@cityofconroe.org

The Movie in the Park series is a FREE family event hosted by the Parks and Recreation Department at Heritage Place Park in downtown Conroe (500 Metcalf St). Bring your blanket or lawn chairs, and movies will begin at approximately 8:15pm. Affordable concessions will be available at the park. For more information please call 936-522-3900 or visit: cityofconroe.org. The next movie is Sonic the Hedgehog 2 on May 12.

Registration: Through May 12

Program Runs: Friday May 12

Contact: Tiffany Placide,936-522-3960, tplacide@cityofconroe.org

Children ages 6-13 can help celebrate the last Fresh Friday of the 22-23 school year with some Toy Story themed fun. Dress as your favorite character and join us at the Oscar Johnson, Jr. Community Center (100 Park Place) on Friday, May 12, 7 to 11 p.m.. Cost is only $8 for the entire night. Conroe residents receive a 25% discount on entry. Affordable snacks and novelty items are sold until 10:00pm. Preregistration is highly encouraged. Admission the day of the event will be allowed only if space is available.

Program Runs: May 13-28

Contact: Kayla Daniels, 936-522-3941, kdaniels@cityofconroe.org

The Conroe Water Park will be open Saturdays and Sundays, May 13 - 28 from 10 a.m. to 6 p.m. Season Passes are available, or daily admission fee is $10 per person for anyone entering the facility (ages 2 and under are free). For more information about the Conroe Water Park, please call 936-522-3930 or visit cityofconroe.org.

Registration: Through May 12

Class Dates: May 19-21

Contact: Billy Pounds, 936-522-3944, bpounds@cityofconroe.org

Want to become a lifeguard? This class is offered Friday - Sunday, May 19-21 and the fee is $175. Conroe residents receive a 25 percent discount. Put your new certification to use and get your fee covered by working part time at the Conroe Aquatic Center! Lifeguard positions are available now! Give us a call for details. Must register by May 12 as this is a blended learning course. Contact the Conroe Aquatic Center at 936-522-3930 or online at cityofconroe.org.

Registration: Open

Program Runs: Session I - May 8-26

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

Registration for the first session of summer Youth Gymnastics is now open. Gymnastics is a fun way to improve a childs coordination, flexibility, and strength, and is also a great way to build confidence. Beginner classes are offered for as young as 3 years old through advanced classes ages 6 and up. Fees vary based on age and skill level. Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information. Conroe residents receive a discount of 25 percent off (verification required).

Registration: May 9 Residents, May 16 Non-residents

Program Runs: May 30-Aug 1

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

American Society of Karate is a unique and individual opportunity for students age five and up to learn the art, sport, discipline and self-defense aspects of martial arts. Classes are held on Tuesday evenings as participants progress at their own pace, recreationally or competitively. The registration fee is $60. Conroe residents receive a discount of 25% off (verification required). Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information.

Registration: May 15 Residents, May 22 Non-residents

Program Runs: June 12-29

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

Registration for of summer Youth Dance classes will begin May 15. Tap, ballet and jazz programs offer students ages 4-15 years an opportunity to experience dance whether its for the first time, or to continue advancing their skills. Classes are offered on a variety of days and times. The registration fee is $87. Conroe residents receive a discount of 25% off (verification required). Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information.

Registration: May 15 Residents, May 22 Non-residents

Program Runs: June 12-28

Age: 6-12

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

Weve got spirit, how about you! Join the Conroe Cheer Stars this summer and learn cheers, jumps, pyramids and basic gymnastics. Program meets Mondays and Wednesdays each week for one hour. Themed Weeks: 1-Tie Dye; Week 2- Aloha; Week 3- Super Hero. No performances during summer. The registration fee is $80. Conroe residents receive a discount of 25 percent off (verification required). Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information.

Register: May 1

Program Runs: Sat. May 20

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

Is your baby sitter a Safe Sitter? Teens can learn the skills they need to be a prepared babysitter. Safe Sitter classes are offered at the C.K. Ray Recreation Center for youth 11 and older. The next class is Saturday, May 20, from 9:00am to 4:00pm. Course fee is $40. Conroe residents receive a discount of 25% off (verification required). Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information

Program Runs: May 30 Through August 8

Contact: Billy Pounds, 936-522-3930, bpounds@cityofconroe.org

The SQUIID Squad is back, and its FREE! Super Qualified Ultra Instructors in Development is for 11 to15 year-olds that love to swim and would like to gain experience in teaching others to swim as well. SQUID Squad members work with certified Water Safety Instructors teaching American Red Cross Swimming Lessons. Interested teens will have an interview/orientation with a Squad Leader. The interview will include a swimming test. Contact the Conroe Aquatic Center at (936) 522-3930 or email: bpounds@cityofconroe.org. for more information

Event Runs: Thursday, May 25 8 a.m. to 3 p.m. and Friday, May 26 from 10 a.m. to 6 p.m.

Location: Conroe Senior Center, 1202 Candy Cane Lane, 77302

Contact: Amanda Badnek, 936-522-3950, abadnek@cityofconroe.org

Some very talented participants at the Conroe Senior Center have been working on unique gift items just in time for Christmas in May. Mark your calendar to by the Conroe Senior Center and support by browsing a variety of gift hand crafted items made with love. Contact the Conroe Senior Center at 936-522-3950 for information.

Registration: Open

Program Runs: Ongoing

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

The City of Conroe Parks and Recreation Department offers a variety of fitness exercise classes at the C.K. Ray and Westside Recreation Centers. Classes include: Zumba, Spin, Bootcamp, X-Treme Hip Hop Step, Yoga, plus many more. Classes are included with membership or available with a day pass. With a combination of over 50 classes held weekly you will find the class best suited for your fitness level. For class schedules or additional information call 936-522-3900, or visit http://www.cityofconroe.org.

Registration: Open

Program Runs: Ongoing

Contact: Kaylie Wagner, 936-522-3938, KWagner@cityofconroe.org

Looking for a low impact and effective way to stay in shape? The Conroe Aquatic Center offers a variety of water exercise classes in several locations including Water Walking, Deep Water Jogging, Water Aerobics, Aquatic Rhythms and Aquatic Boot Camp. Classes are included with membership or cost $5 per class. Ten visit punch cards are also available. Contact the Conroe Aquatic Center at 936-522-3930 for more information.

Registration Open

Program Runs: Weekly (Monday-Thursday, Saturday)

Contact: Kaylie Wagner, 936-522-3938, KWagner@cityofconroe.org

The Conroe Aquatic Center offers private swimming lessons in two locations with personalized instruction designed to help children and adults improve skills or overcome fear of the water. 25-minute lessons for ages 4 years to adult are offered on weekdays 10am-12pm and 4:30pm-6:30pm, and Saturdays from 8am-12pm. Cost is $20 per lesson. Conroe Residents receive a 25% discount. Call 936-522-3930 for more information.

Registration: Open

Program Runs: Monthly

Contact: Kaylie Wagner, 936-522-3938, kwagner@cityofconroe.org

Designed for boys and girls ages 6 years and to develop swim skills and technique while improving endurance. Morning workouts (10am Mon-Thu) and evening workouts (7pm Tue-Thu) are available. Participants choose up to four workouts per week. Fees are monthly and are $16 per workout (Conroe Residents receive a 25% discount). Participants must be evaluated and pass a swim test. For additional information call 936-522-3938, email aquaticcenter@cityofconroe.org or go online to cityofconroe.org.

Event Days: Fridays

Contact: Amanda Badnek, 936-522-3950, abadnek@cityofconroe.org

Singles and couples age 60+ are invited to enjoy a variety of bands and genres while dancing country, oldies, line dancing, and mixers. Dances are held Friday evenings at the City of Conroe- Activity Center, 1204 Candy Cane Lane. Cost is $5 per person at the door. Doors open at 5:30pm, dance starts at 6:30pm and ends at 9:30pm. Upcoming bands are Hit and Run (April 28), Grateful Geezers (May 5- Sock Hop), Winchester (May 12), Texas Ramblers (May 19), and Loose Change (May 26). Contact the Conroe Senior Center at 936-522-3950 or online at cityofconroe.org for more information.

Event Date: June 24 at the Conroe Water Park

Event Time: Approximately 8:15pm

Contact: Kaylie Wagner, 936-522-3938, kwagner@cityofconroe.org

Grab your noodle and join us for the first Flick-N-Float of the summer. View Minions from the pool or while relaxing on the side. Gates open at 7:00pm, movie starts at approximately 7:30pm. Admission is $10 per person, and root beer floats and popcorn will be served. All children must be accompanied by an adult. For more information, contact the Conroe Aquatic Center at 936-522-3930 or online at cityofconroe.org.

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Conroe Parks and Recreation activities - May 3 - Houston Chronicle

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1. In a systematic review and meta-analysis of interventions following concussion in children, engaging in physical activity had a significant effect on concussion symptom reporting.

2. Engagement in physical activity following concussion did not have any significant effect on reported quality of life.

Evidence Rating Level: 2 (Good)

Study Rundown: Concussions are common in children and symptoms following the initial injury are often prolonged compared to those in adults. Although guidelines currently recommend early return to activity following concussion based on several individual studies, meta-analyses of this data are lacking. This study sought to determine the impact of physical activity and social activity on youth recovering from concussions through a systematic review and meta-analyses. A total of 24 articles were included, 10 of which were randomized controlled trials (RCTs). All 24 studies included some element of physical activity in their interventions, most commonly aerobic exercise. Most studies were conducted in a clinic setting, but some studies used at-home or other non-clinic exercise programs. A meta-analysis of 7 RCTs found that physical activity had a significant effect on symptom reporting (duration, severity, and number of symptoms). A meta-analysis of two RCTs measuring quality of life (QoL) demonstrated that engagement in activity did not have a significant effect on QoL. Though the results of this study suggest that physical exercise may have a positive impact on symptom resolution, the heterogeneity of the interventions in the included studies (e.g., some studies began the intervention within days after injury while others started the intervention years later), and the risk of bias due to self-reporting questionnaires and inability to blind are major limitations. Finally, due to a lack of RCTs available, a meta-analysis could not be performed to assess the important outcome of return to preinjury activity levels. Overall, the results of this meta-analysis support the current clinical guidelines in their recommendation to engage in early physical activity following concussion in children.

Click to read the study in Pediatrics

Click to read an accompanying editorial in Pediatrics

Relevant Reading: Effect of Exercise Recommendation on Adolescents With Concussion

In-Depth [systematic review and meta-analysis]: 24 studies were included in the systematic review, assessing symptom resolution, quality of life, and length of time to pre-concussion activity levels, following concussion injuries. Sample sizes ranged from 6 to 677, and 4 of 24 studies included some adult population. Studies were included if over 50% of the individuals were under age 18. Using the Cochrane risk-of-bias tool, most of the RCTs had a high risk of bias. Using the ROBINS-I tool for non-randomized trials, most of the non-RCT studies had a moderate risk of bias. The meta-analysis examining the effect of physical activity on symptom resolution using 7 RCTs showed a significant effect with a standardized mean difference of 0.39 (95% CI 0.15-0.62, p=0.002). The meta-analysis conducted on 2 RCTs measuring the effect of physical exercise on QoL showed no significant effect on QoL with a mean difference of -0.91 (95% CI -7.76-5.94, P=0.79). Return to pre-injury levels of physical activity was measured in 5 studies, 4 of which measured the number of days from injury to full return of play. 50% of those studies found a significant reduction in the number of days to return to activity following the exercise interventions, while 50% observed no significant effect. The 1 RCT examining this outcome showed no significant results between the control group and the exercise intervention group (P=0.82).

Image: PD

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Physical activity interventions may improve symptom resolution in ... - 2 Minute Medicine

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Parkinsons disease (PD) is a progressive disorder that affects the nervous system, which functions as the command center for your body. Classified as a movement disorder, PD can cause tremor, stiffness, slowness, and issues with balance and walking.

The disease can also cause nonmotor symptoms (symptoms not associated with movement), including cognitive impairment, psychosis, depression and anxiety, and sleep problems.

PD is a lifelong disease, with symptoms that worsen over time. While medications can help manage the most common Parkinsons symptoms, research has shown that the only treatment that improves sleep, slows disease progression, and improves cognitive function is exercise.

An effective way to get started is to work with a physical therapist (PT). A PT can identify exercises that will counter the walking, balance, and posture issues often associated with Parkinsons, as well as pain and any other symptoms that are limiting your mobility, according to the Parkinsons Foundation.

Aerobic exercise as well as strength, balance, and flexibility training are the key parts of a well-balanced exercise program for all of us, but particularly for people with Parkinsons, says Tami DeAngelis, DPT, a doctor of physical therapy who specializes in geriatric rehabilitation and Parkinsons disease.

If possible, people with Parkinsons should aim to meet the national guidelines for physical activity, which is 150 to 300 minutes of moderate-intensity aerobic exercise per week, along with two days of strength training, says Dr. DeAngelis.

A few sessions of stretching and neuromotor activities, such as tai chi, which incorporates movement and balance, can also provide benefits to people with Parkinsons, she says.

Of course, its hard for people in the general population to get the recommended amount of exercise and strength training, and people with Parkinsons often have additional barriers, says DeAngelis.

Its a challenge. People with Parkinsons not only have more difficulty moving, but other symptoms of the disease, like apathy and fatigue, can be barriers as well. Thats why we encourage people with Parkinsons to do physical therapy or physical activity classes in the local community, she says.

Many people with Parkinsons wait until theyre having problems with walking and balance before they seek out the assistance of a physical therapist, says DeAngelis.

Ideally, physical therapy and an exercise program would be onboard at the time of PD diagnosis. When you have minimal symptoms, thats the ideal time to get on a good established exercise program. As the disease progresses, the therapist can help modify the program, she says.

DeAngelis suggests an early evaluation with a PT to establish a baseline and identify any areas that could be addressed through a program. For example, identifying balance issues early before any falls have occurred will make them easier to treat, she says.

The best and most effective physical therapy exercises for people with Parkinsons vary according to your symptoms, how advanced your disease is, and what you enjoy doing, she says.

The exercise program should be tailored to each individual's needs and abilities. Keep in mind that with any type of therapy, consistency is key for it to be effective. People with Parkinsons who are moving around, who are less sedentary, and who are more active tend to do better, says DeAngelis.

To help people with Parkinsons find knowledgeable exercise professionals and programs that will meet their needs, the Parkinsons Foundation has developed an accreditation program to identify those programs that meet its guidelines. Two of the exercise programs that have been accredited are PWR!Moves and Rock Steady Boxing, both of which are widely available in the United States as well as elsewhere in the world.

The LSVT (Lee Silverman Voice Therapy) programs are evidence-based interventions to improve movement and speaking ability in people with Parkinsons.

Parkinsons typically causes physical movements to become slower and smaller. For example, the length of a persons stride while walking often gets shorter, and their walking takes on a shuffling quality.

LSVT Big focuses on showing people how to make their movements bigger and more emphatic so they are, in fact, more normal.

LSVT Big training starts with a four-week intensive training course, which ideally is followed by daily practice, periodic tune-ups with a PT, and possibly group classes with others who have done the training.

RELATED: How LSVT Loud and LSVT Big Therapy Can Improve Speech and Movement in People With Parkinsons Disease

Strength training a couple of times a week is safe and beneficial for people with PD, says DeAngelis.

For example, even early on, some people might have trouble getting up from lower chairs or seats. Incorporating something like squats can strengthen those muscles making that task easier, she says.

Lower-body resistance training like squats and lunges can improve muscle strength, mobility, and quality of life in people with PD, according to a review of 31 studies that was published in November 2020 inFrontiers in Neurology.

Upper-body exercises, such as biceps curls, triceps extensions, and shoulder presses can also help with arm function, handgrip strength, and quality of life, according to research published in July 2022 in Clinical Neurology and Neurosurgery.

After a fitness assessment, a PT can work with you to find a safe and enjoyable way to get your heart rate up, says DeAngelis.

Aerobic exercise, such as walking, cycling, or swimming, has the potential to improve balance, gait, and motor function in people with Parkinsons, according to a meta-analysis published in theOctober 2022NPJ Parkinsons Disease.

All types of physical activity helped with depression and quality of life, with aerobic training producing the best results, according to a systematic review of 11 studies published in July 2017 in PLoS One.

Walking can become more difficult for people with PD. As the disease progresses, movements become smaller and slower, including walking, according to the American Physical Therapy Association.

In studies, maintaining their walking has been shown to be one of the key areas of importance for people with Parkinsons, says DeAngelis. This is something that should be addressed early with a physical therapist. People with Parkinsons should practice elements of walking working on big steps, upright posture, and speed of walking, she says.

Reciprocal movement training, which focuses on side-to-side movements such as swinging the arms while walking, is another aspect of a walking program, says DeAngelis.

Stretching exercises can improve flexibility and range of motion, which can help with stiffness and rigidity in people with Parkinsons, says DeAngelis.

A small, randomized study published in August 2020 in Sensors found that people with PD who completed a 12-week program of trunk resistance and stretching exercises had improvements in functional fitness, standing balance, and dynamic stability, which refers to maintaining ones balance while in motion.

If you have balance concerns, its important to be assessed by your doctor and by a physical therapist, says DeAngelis. Balance is so complicated, and balance issues could be caused by a variety of things and so the first step is to figure out whats causing it, she says.

For example, some people need to work on lower-extremity strengthening to improve balance, says DeAngelis. For others, it could be an inner ear problem needs addressing.

For some people, balance training is just the ticket.

A three-month program of progressive, highly challenging balance exercises in people with PD was effective in reducing falls, improving balance, and reducing fear of falling, according to research published in the Journal of Neurology and Physical Therapy.

Tai chi is a form of mind-body exercise that involves slow, flowing movements and deep breathing.

Practicing tai chi a few times a week significantly decreases fall rates and significantly improves balance and functional mobility in people with PD, according to a review published online in February 2019 in the journal Parkinsons Disease.

In people with mild to moderate Parkinsons disease, tai chi may slow down disease progression, according to a study published in the February 2020 Brazilian Journal of Medical and Biological Research. There were improvements in walking speed, fall incidence, balance, and confidence.

During the follow-up, 9 percent of the people in the tai chi group successfully withdrew from levodopa treatment, and the remainder of the group decreased their dose.

We find that these different types of physical activity can help people with Parkinsons disease live their best life and often with better outcomes. People who remain active tend not to accumulate as much disability as time goes on, says DeAngelis.

Activity doesnt have to always be with a physical therapist or at a gym or rehab center, she says. Find ways to keep moving throughout the day. You can go to the gym for an hour every day, but then if you go home and sit the rest of the day, thats not good either, she says.

Physical therapy is one piece of the puzzle, she says. Participating in social activities, leaving your house, decreasing sedentary time, being well-rested, eating a healthy diet all of those things together go into living well with Parkinsons, says DeAngelis.

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Physical Therapy for Parkinson's Disease: What Really Helps? - Everyday Health

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