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By Anthony Byers

Our hearts work hard to keep our bodies going. 24 hours a day, 7 days a week, they beat over 2.5 billion times throughout an average lifespan, and pump blood, oxygen, and essential cells to each part of our bodies. As this vital organ plays an essential role in keeping us alive and well, it becomes incredibly important to maintain our hearts health.

At The Becoming Center, inspiring healthy choices that empower wellness and vitality, give our members the opportunity to become their best selves. Practice these heart-healthy habits in your everyday life and discover the joy of living well.

What happens when we dont take care of our hearts? Facts about heart disease and heart-related health issues

Heart disease, which causes an average of 610,000 deaths on an annual basis, or about 1 out of every 4 deaths, is the leading cause of mortality in the United States.

While there are multiple aspects that contribute to heart health, including blood pressure, congenital heart defects and more, coronary heart disease (CHD) is what most people think of when they think of heart-related health issues.

As with all aspects of our health, the lifestyle choices we make have a significant correlation with the chances for being diagnosed with CHD. Top risk factors for developing heart disease are high blood pressure, high cholesterol, and smoking. Fortunately, there are a variety of things we can do to control these frustrating risk factors and benefit our heart health.

To reduce your risk for CHD practice the following healthy habits.

The Becoming Center takes pride in empowering our members to make healthy choices and live well. With exercise physiologists, certified nutritionists, and a variety of exercise programs and classes each day, The Becoming Center gives you the tools you need to live a healthy lifestyle and inspires the motivation to help you achieve it. Discover your best self and visit The Becoming Center at Artmans campus in Ambler today.

Visit our website at http://www.becomingcenter.org or call us at 215-643-9908.

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Senior Life: 5 Simple Ways to Maintain Your Heart Health and Prevent Heart Disease - Main Line

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A study finds that increased activity over the age of 60 can significantly reduce the risk of cardiovascular disease.

In 2015, 900 million people, globally, were over the age of 60. By 2050, the World Health Organization (WHO) expect that number to reach 2 billion.

While it is common for people to become less active as age takes a toll on one's physical capabilities, a study just published in the European Heart Journalfinds that either maintaining levels of activity or becoming more active at this stage of life is important for reducing the risks of heart attack and stroke.

The researchers found that study participants who reduced their levels of exercise over time had a 27% greater likelihood of developing heart and blood vessel issues. Those who became more active reduced their risk by as much as 11%.

The authors of the study led by Kyuwoong Kim, of the Department of Biomedical Sciences, at Seoul National University, in South Korea analyzed data from 1,119,925 men and women 60 years or older.

The data had been collected by the National Health Insurance Service (NIHS), which provides healthcare to about 97% of South Korea's population. The average age of participants was 67, and 47% were men.

The NIHS conducted two health checks of the individuals, one in 20092010 and one in 20112012. The researchers collected data about these participants until 2016.

During each check, the healthcare providers asked the participants about their levels of physical activity and their lifestyles.

The researchers defined moderate physical activity as 30 minutes or more per day of dancing, gardening, or brisk walking. Twenty minutes or more of running, fast cycling, or aerobic exercise daily counted as vigorous exercise.

In their second NIHS health check, the participants reported how their levels of activity had changed since the first checkup.

A majority of the participants, about two-thirds, were inactive at the times of both checks. About 78% of women were physically inactive at the first health check, and this figure at the second check was roughly the same, at 77%.

Men were less inactive both times: 67% at the first screening and 66% at the second.

Just 22% of the overall group had increased their levels of activity between checks, while 54% of participants who had been exercising regularly five or more times per week had become inactive by the time of the second screening.

The researchers also analyzed national heart disease- and stroke-related medical claims and hospital records from January 2013 to December 2016.

By the end of the study period, 114,856 cases of heart disease or stroke had been reported among the cohort. The researchers adjusted for factors such as socioeconomic status, age, gender, other medical conditions, and lifestyle details such as smoking and alcohol use.

The study's analysis revealed that people who had increased their levels of activity from continuously inactive to moderately or vigorously active three to four times a week had lowered their risk of heart attack and stroke by 11%.

Those who had been active one or two times per week at the first check then increased to five or more times per week by the second check had lowered their risk by 10%.

People with disabilities also benefited from increasing their activity levels, reducing their risk of cardiovascular events by 16%. Participants with chronic conditions such as hypertension or diabetes saw a 47% reduction in their chances of experiencing a heart problem or stroke.

Meanwhile, the risk of cardiovascular problems had increased by 27% among participants who had reduced their levels of exercise between screenings.

"The most important message from this research is that older adults should increase or maintain their exercise frequency to prevent cardiovascular disease."

Kyuwoong Kim

"While older adults find it difficult to engage in regular physical activity as they age, our research suggests that it is necessary to be more physically active for cardiovascular health, and this is also true for people with disabilities and chronic health conditions," he continues.

There are some limitations to this study. First, it considered only older adults in South Korea, and the applicability of the findings to older populations in other areas cannot be assumed.

Second, it strongly relies on self-reporting of activity levels, and the findings depend on the accuracy of each individual's responses.

Finally, the NIHS questions did not encompass all forms of activity for instance, the researchers did not include housework and other muscle-strengthening activities.

Nonetheless, the study's conclusions present compelling evidence that exercise remains important as we age.

The findings make the case that physical activity should become a significant, daily priority for older adults as our bodies grow in fragility, and discomfort becomes more common.

Our health services could be doing more to encourage this idea, suggests Kim, adding, "We believe that community-based programs to encourage physical activity among older adults should be promoted by governments."

"Also, from a clinical perspective, physicians should 'prescribe' physical activity along with other recommended medical treatments for people with a high risk of cardiovascular disease."

Kyuwoong Kim

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Exercise after the age of 60 may prevent heart disease, stroke - Medical News Today

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NASHVILLE Plans to renovate and expand UTC's football and athletic training facilities took a major step last week as a state panel OK'd a contract for a construction manager and general contractor on the estimated $22 million project.

State Building Commissioner members approved the selection of Birmingham, Ala.-based Hoar Construction.

The University of Tennessee at Chattanooga's plans currently call for extensive renovations to an existing 26,300 square feet of space in the nearly 37-year-old McKenzie Arena, along with a new 39,250-square-foot adjoining building to house the Mocs football program with ancillary exercise facilities and more.

Hoar, which has offices in Brentwood, won out over four competing firms with its $1.63 million bid. Selections were scored with a technical score receiving 70% of the weight and the cost proposal receiving 30%.

The highest bid was $1.76 million, according to information from Shelli King, spokeswoman for state Treasurer David Lillard, a State Building Commission member. The project's designer and architect, approved by the SBC in August, is Derthick, Henlsey & Wilkerson Architects under a $1.27 million contract.

The new Athletics Center is to be named after the late UTC football All-American Bucky Wolford, a Chattanooga businessman and longtime university booster who died last year. It will house the Mocs football program with ancillary exercise facilities and more.

Of the projected $22 million cost, $18.5 million will come from Tennessee State School Bond Authority proceeds. The remaining $3.5 million comes from gifts. UTC provided many details on the plan last March.

While UTC officials have outlined tentative plans, architects Derthick, Henley & Wilkerson will be working with Hoar on the actual design under the chosen project delivery method, according to King.

"They appear to be on the right track," said state Sen. Todd Gardenhire, R-Chattanooga, who serves on the Senate Finance Committee along with Sen. Bo Watson, R-Hixson, the panel's chairman.

In recent months, state lawmakers and officials have become sensitized to ongoing cost overrruns among many state government building projects. The issue crystalized last spring on the House floor during passage of the state's annual budget when it was revealed unanticipated costs for the new inn at Fall Creek Falls State Park in Van Buren County exploded by $11 million or 37.3 percent. The project grew from $29.4 million to $40.4 million.

That required an additional expenditure from the state's general fund. The blowup has led to the state vowing to get a grip on estimating construction costs in a state where building booms in Nashville and other areas have caused building inflation to soar.

The UTC project's costs have risen as well under refinements to the proposal.

"They've had a discussion about 'don't come with cost overruns, don't come back wanting more money,'" Gardenhire said. "Whatever we've allocated, that's what your going to get. We want to know what we're dealing with and stay within the budget."

The university's football program is expected to be a major beneficiary with plans for a new locker room, coaches' offices and meeting rooms along with a university-wide multipurpose space.

It also includes new exercise facilities and a major revamp of audio-visual operations.

Plans call for the new building to connect to McKenzie between Gate 1 and the main loading ramp off the corner of 5th and Mabel streets.

There will also be a major renovation inside McKenzie Arena, home to the Mocs' basketball programs. It includes new locker rooms for the men's and women's basketball teams, new working spaces for the athletics staff and coaches with offices in the arena and the refurbishing of a number of restrooms.

The arena is also used for a variety of non-athletic entertainment events.

Gardenhire said he anticipates the project will also have a spillover effect.

"They're going to move a lot of things out of another place into that new addition at McKenzie Arena and that'll free up other spaces they can redo," the senator said.

Contact Andy Sher at asher@timesfreepress.com or 615-255-0550. Follow him on Twitter @AndySher1.

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State moves forward with $22 million rebuild of UTC football and athletic complex - Chattanooga Times Free Press

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Addressing the unmet needs of people living with obesity

MANILA,Philippines Providing quality care for people living with obesity requires empathy and support from doctors, family, friends and the rest of society as these patients may likely have encountered weight bias before that can delay seeking of treatment.

A healthy diet and regular exercise are the primary ways to fight obesity, but obesitys continuing prevalence puts a spotlight on the unmet needs of treating people with the health condition. When opting for a healthier lifestyle doesnt work, advancements inpharmacotherapeutic options can help augment lifestyle changes towards weight loss.

In the recent healthcare forum dubbed One Against Obesity, experts from government, private sector and medical societies discussed the burden of obesity worldwide and in the Philippines, the barriers towards a healthier lifestyle, and the steps that could be taken to fight the chronic disease.

The forum, led by Novo Nordisk Philippines, underscored the value of strengthening obesity awareness efforts, since non-communicable diseases associated with it such as cardiovascular illnesses, diabetes, high blood pressure, sleep apnea and even cancer increase the morbidity and mortality risks linked with the disease.

In the recent National Nutrition Survey, it was found that three out of 10 adult Filipinos are overweight or obese. Over a 20-year period, the prevalence of obesity increased from 20.2 percent in 1998 to 37.2 percent last year.An individual is considered obese if he/she has a Body Mass Index (BMI) or weight and height correlation of 30 and above.

Dr. Mia Fojas, president of the Philippine Association for the Study of Overweight and Obesity (PASOO), emphasized that people with obesity should be treated as soon as possible. For those who are morbidly obese, they have to consult healthcare professionals.

She added that people living with obesity could seek assistance from government agencies like the Department of Health (DOH) to help combat the condition.

We have advocacies from different divisions of the DOH. We actually have exercise programs that are dedicated to different body types, said Dr. Fojas.

Experts from the DOH explained that obesity is also a common problem among people in lower middle classes.

There are people from poor urban areas who suffer from obesity. Why? Because alternative diets that result in obesity are cheap, explained DOHNational Nutrition Program CoordinatorDr. Luz Tagunicar.

Health experts has earlier warned parents against instant noodles and processed goods saying that while these products have the good intention to provide nutrition, they may have been fortified, which causes these goods to contain large amounts of sodium.

According to National Nutrition Council executive director Azucena M. Dayanghirang, the frequent consumption of instant noodles may also lead to hypertension.

We have always reminded manufacturers to reformulate their products, do not put a lot of salt in it. Noodles is the most affordable for households. So we tell moms to add vegetables like squash,malunggay and eggs, Dayanghirang said.

Aside from affordable healthy food, health experts also noted that the lack of public spaces conducive for walking, jogging, cycling and other forms of exercise makes it hard for Filipinos to fight obesity.

Novo Nordisk Philippines general manager Serdar Kizilcik advised obese patients to develop life-changing habits. I think the best way to solve the problem of obesity is to be more supportive of them and encourage them to observe a healthier lifestyle, most especially the obese children. Obese people are also victims of prejudice because of (their) weight, Kizilcik noted.

The consequence of weight stigma includes low self-esteem and depression. Obesity is preventable and manageable but it takes a shift in perspective, as well as empathy towards people living with obesity in order to help treat the condition.

The first line treatment for obesity is lifestyle therapy. This involves proper diet, exercise, as well as counselling in order to help patients overcome obstacles in weight loss. For those with a BMI above 27 and have obesity-related complications, and 30 above with or without complications, doctors may recommend anti-obesity medication in addition to lifestyle therapy. Weight-loss surgery may also be an option for patients with a BMI of 40 and above and also have obesity-related complications.

The forum was supported by Ambassador of the Kingdom of Denmark to the Philippines Grete Sillasen. PASOO vice president Dr. Nemencio Nicodemus also discussed the challenges in weight management, while fitness coaches from FitFil, coach Jim and Toni Saret, gave tips and a series of exercises towards living a healthy lifestyle.

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Addressing the unmet needs of people living with obesity - Philippine Star

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Physical therapist Vincent Ragozine attaches leads to dry needles Clarks knee.Staff photos / R. Michael Semple

Physical therapist Vincent Ragozine slid another long, thin needle into Lori Clarks knee. The needle inserted at the joint line where one bone meets another.

Lying on her back on the therapy table in the TuDor Physical Therapy office in Cornersburg, Clark said, Its really not painful. It feels like a little pinch when he puts the needle in.

Right now I cant feel it at all, she said. I couldnt even tell you where they are right now.

The pain relief procedure is called dry needling, a technique similar to acupuncture but with a different philosophy. It has gained large popularity in Trumbull and Mahoning counties over the last 10 years.

WESTERN PHILOSOPHY

Based on traditional Chinese medicine, acupuncture seeks to balance ones energy flow chi through pathways known as meridians in the body.

Dry needling employs a Western philosophy of attacking pain trigger points, the bands of tight fascia or muscle commonly known as knots.

Originally, anesthesia was injected through hypodermic needles. Researchers discovered it was the needles, not the medication, that did the work. Eventually, doctors and therapists switched to the very thin acupuncture or dry needles.

After needles are inserted, an electrical stimulation unit is connected by alligator clips.

The needles act like probes, Ragozine, of Girard, said. The electric current does the magic.

The muscles twitch under the low current, sometimes making the needles appear to bounce. Whats happening is knotted muscle is being released, then the electrical stimulation clenches and unclenches the muscle hundreds of times to work out kinks and provide relief.

The vibrations are similar to using a TENS unit transcutaneous electrical nerve stimulation in which the doctor or therapist places sticky pads on the target area.

Here, we run the electrical current through the muscle rather than on top of the muscle like the TENS does, Ragozine said.

Deep tissue massages can get the same results, but to get deep, its digging and its painful, he said. Some people like the pain. Its pain to relieve a greater pain. (But) needles do it without that hard work.

For knee arthritis, this is a great technological advance, Ragozine said. The technique he used on Clarks knee is called periosteal dry needling.

We never had anything we could do for arthritis except exercise to strengthen the joint, or surgery. Now we have something that can address joint pain and inflammation immediately. You can walk out feeling better now.

Clark described it as a vibrating sensation, sometimes a pinching sensation. You can feel it but its nothing compared to the pain you have without it, she said.

ALTERNATIVE TO OPIOIDS

It can be a really powerful technique for people that are in pain back, pain, neck, hip Dr. Joseph Eschman of Eschman Physical Therapy in Howland said. The great thing is there is no medication, so somebody cant overdose.

The needles produce a strong, physiological effect, he said. The body release of natural chemicals that are thousands of times stronger than morphine. Also, needles stimulate an anti-inflammatory response, Eschman said.

Its a very well-documented, scientific response, he said. I highly would recommend to do it before jumping into medications or surgery. Ive been seeing tremendous results with it.

Mark Brammer, a physical therapist at TuDor Physical Therapy, which operates 10 offices in Mahoning, Trumbull and Columbiana counties, said, New restrictions on prescription opiates are shifting attention to physical therapy, especially for people dealing with pain. Dry needling has been particularly effective with treating pain.

He cautions that a patient with chronic pain should have a different pain management program than someone with an acute injury. Dry needling is used in conjunction with other therapies and treatments based on individual cases, he said.

Eschman, who as trained in the dry needling technique in 2009, said, Almost two years ago, I tore my rotator cuff. One of the things I would do is I would do my own dry needling of my own shoulder and get a fair amount of relief. That would give me two, three days of relief.

Eventually, the pain went away. It was supplemented by traditional medicine, but I didnt have to have surgery, he said.

Ragozine, who became certified in dry needles in 2013 and was among the first physical therapists in the Mahoning Valley to practice dry needling, said, We never had anything we could do for arthritis except exercise to strengthen the joint or surgery. Now, we have something that can address joint pain and inflammation immediately. You can walk out feeling better now.

People sometimes get discouraged because physical therapy might take three to four weeks before you start to notice differences. Then they quit. Add dry needling into the exercise and massage programs and people are more likely to stick with the exercises, he said.

Plus, new research shows that repeated dry needling in an arthritic joint will stimulate the body to grow new cartilage. I cant speak for that, Ragozine said, but Im seeing fantastic results.

BACK TO EXERCISE

After 10 to 15 minutes of elctronic stimulation on Clarks knee, Ragozine removed the needles and she rolled onto her stomach. It was time to insert needles into her low back on either side of the spine to address a sciatica issue. She is prone to tightness in her lower back and upper glutes.

When he does it on my back, it feel like Im twerking or something Youre moving but youre not moving. Its your muscles, Clark said.

Clark, 55, of Canfield, retired after teaching 33 years in Youngstown. Now shes back to teaching part time and tries to stay active. She said shes been using dry needle therapy for about two years. During the course of going through physical therapy after surgery on her feet, she mentioned her back pain. Dry needling was suggested.

I would go exercise and I wouldnt be able to do anything for a week, she said. Now she can work out, and while she will be sore, the pain wasnt what it was before. Shes healing, she said. And shes a believer in dry needling.

bcole@tribtoday.com

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Dry needling offers alternative to pain medications | News, Sports, Jobs - Youngstown Vindicator

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The Report, a VICE-produced film, was released Friday

Trump CIA Director Gina Haspel insists the CIA learned valuable lessons from the agencys massive torture scandal, but its never been entirely clear thats actually true.

A 2014 Senate investigation and accompanying report found that between 2002 and 2008, the CIA ran a covert detention and torture program largely untethered from meaningful oversight. During that period 119 detainees were subjected to a wide range of torture from sleep deprivation and extended cold exposure to waterboarding and simulated burial.

The report found that 26 of those detainees were held "wrongfully, with some accused of crimes never committed. One died in captivity. The CIA was also found to have repeatedly lied about the nature of the program, and continued with these enhanced interrogation techniques despite knowing that torture does not produce meaningful intelligence.

The damning investigation is the focus of the looming new movie The Report, documenting the uphill battle Senate investigators like Daniel J. Jones faced as they attempted to expose the covert projectand the CIAs many falsehoods on the subjectto the bright light of day.

Despite the report and resulting scandal, a major lingering question remains to this day: how much did Gina Haspel, a 34-year CIA veteran promoted to head the agency by President Trump in early 2018, know about the program? And if she helped enable and cover it up, should she be in charge of leading the CIA toward a more accountable, ethical future?

During her confirmation testimony before the Senate Intelligence Committee last year, Haspel declared that the era of torture at the CIA had ended. She also insisted she didnt even know about the CIA program in 2002h.

I was not even read into the interrogation program until it had been up and running for a year, Haspell told the Committee.

But Haspels claims raised more than a few eyebrows. For one, the CIA began its torture program in the summer of 2002. By late 2002, Haspel was overseeing waterboarding at a black site detention center in Thailand, one of a number of countries exposed in a 2005 Washington Post report as territories being used for torture by the US to dodge judicial oversight.

Later reporting would reveal that Haspel also played a role in the CIAs destruction of 92 tapes related to the CIAs torture program. As such, the idea that the 34-year CIA vet wasnt fully versed inif not directly involved inthe program has long strained credulity.

During her testimony, Haspel often attempted to have it both ways, insisting that the CIA would never again embrace such a program, but refusing to clearly refudiate the obvious immorality of the era.

Having served in that tumultuous time, Haspel said, I can offer you my personal commitment, clearly and without reservation, that under my leadership, CIA will not restart such a detention and interrogation program.

The original torture program was technically ended in 2009. But whether the CIA created or will create a different type of tortune program has never been entirely clear. On the campaign trail in 2016, then candidate Trump signaled his intent to not only bring back the CIA torture program, but go further than the CIA had ever gone before.

I would bring back waterboarding, and Id bring back a hell of a lot worse than waterboarding, candidate Trump promised during a Republican primary debate in New Hampshire.

Patrick Eddington, a former CIA analyst and ex-House senior staffer, told Motherboard he doubted that Congress, Haspel, or CIA leadership had actually learned any meaningful lessons from the scandal. He pointed to the recent House passage of a plan to dramatically expand the scope of the 1982 Intelligence Identities Protection Act at the CIAs request.

While the expansion was framed by the CIA as necessary to protect the identities of covert agents, free press advocates and government transparency activists say the proposal dramatically increased any potential punishment for whistleblowers and journalists, making it harder than ever to expose future unethical CIA programs.

Republicans and Democrats alike, Eddington noted in a recent editorial, were intentionally or inadvertently helping to lay the legal groundwork for a resumption of the kind of black site madness that trashed Americas reputation abroad, produced zero actionable intelligence, and served as a recruiting tool for Salafist terrorist groups like ISIS.

Eddington told Motherboard it was certainly possible for the CIA to simply outsource torture to foreign allies.

My gut instinct says that even if CIA itself has not directly restarted a program under Haspel in which new CIA black sites are being used, I can easily see CIA persuading friendly intelligence services in the Middle East [and] Southwest Asia to render, detain and interrogate known or alleged Salafist terrorists at the United States Governments behest, he said.

Haspels links to one of the darkest scandals in American history wasnt enough to deter Congress from voting to approve her 54-45 as the next CIA director. But not everybody was enthusiastic about Haspels appointment.

Ms. Haspel's role in overseeing the use of torture by Americans is disturbing, former Senator John McCain said at the time. Her refusal to acknowledge torture's immorality is disqualifying. I believe the Senate should exercise its duty of advice and consent and reject this nomination.

A Senate majority didnt listen, and despite Haspels somewhat ambiguous pledges to the contrary, theres not much preventing the United States from repeating the mistakes of the past.

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We Still Dont Know What Gina Haspel Really Knew About the CIAs Torture Program - VICE

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After 15 years of religiously trudging along to the gym day in day out, elite personal trainer Matt Fox had had enough. Enough of sitting in traffic jams, trying to weave his way to the gym through rush-hour traffic. Enough of waiting for people to finish using the equipment he needed once he got there.

"Like most people," says Fox, "we have it drilled into us that to be strong, fit and have some decent muscle mass requires us to go to the gym and lift. So, once I found out my wife was pregnant, it was time to make the move I should of done years earlier: I quit the gym."

Fast forward three years and Fox hasn't stepped back inside a gym to do a weights session, but his physique has changed in ways he could only have dreamed of when he spent his days lifting tin. "Within four months of quitting the gym and weights," says Fox, "my body had completely transformed, I had a visible six-pack for the first time ever, lean muscle mass was building, and my body felt stronger than ever!"

Fox is now a total convert to bodyweight training and is trying to educate others on the benefits of working out with what you've got. "Day in day out, doing split bro-science body isolation workouts wont be for me, nor do I believe it's for the majority of people out there," says Fox. "Whenever I master a bodyweight move, there is always a harder progression to challenge you with. Nothing ever gets easier, you just get stronger, then the level of training and your intensity will go up. Ive found that even through these years of progressions, each time I work out, I can feel it. Im dripping with sweat and feel great!"

Want to give bodyweight training Matt-Fox style a go? Well, he's given us a workout you can do anywhere, in a short amount of time and with limited space. "Youll get a good sweat going and challenge your aerobic system while working your entire body," says Fox.

This is an EMOM workout. EMOM stands for Every Minute on the Minute, so once you've completed your reps of a particular exercise you have the remainder of the minute to rest. The quicker you complete the exercises, the longer you'll have to rest. So, for example, if it takes you 40 seconds to perform 10 burpees, you have 20 seconds rest until you start 30 reps of supine toe touches. However, minute 7 is a complete minute of rest. Go round three times.

How to: From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land, jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.

How many: 10 reps

How come: Burpees will build full-body strength while getting your heart rate up.

How to: Sit on the floor with your hands planted behind your back and your legs bent in front of you. Raise your hips upwards so only your hands and feet are planted on the floor. Lift your right hand and left foot until the two meet. Return both to the ground, then lift your left hand so it touches your right toe. Thats two reps.

How many: 30 reps

How come: You'll be working on both your core and mobility with these.

How to: Get down into a press-up position with your hands placed shoulder-width apart and your elbows tucked in close to your body. Lower your torso, keeping your elbows close to your sides throughout, until your chest is an inch from the ground. Then explosively drive up by fully extending your arms. At the top, touch your left shoulder with your right hand. Drop back to the bottom of the move, drive back up and touch your right shoulder with your left hand.

How many: 15 reps

How come: This move works your arms, shoulders, chest and core so you get plenty bang for your buck.

How to: Lie on your back and bend your knees. Bring them towards your chest by contracting your abs. Use your momentum to rise back up to your feet. Jump at the top of the movement.

How many: 10 reps

How come: You'll be working your abs and legs with this move. It's also great for your mobility.

How to: Find a spot on the floor where you have five metres or more of empty space in front of you. Get into an all-fours position with your weight on your palms and toes. Your knees should not be touching the ground. Keep your back flat. Squeeze your core to maintain that neutral spine position. To move, lift your right hand and left foot forward at the same time to go forward. On your next step, move your left hand and right foot simultaneously. Keep your core engaged and keep your gaze down and slightly in front of you. Once you've move forward five metres do the same routine in reverse. That's one rep.

How many: 6 reps

How come: You're building full-body strength with bear crawls. They're also great for joint stability and mobility.

How to: Stand with your feet hip-width apart and bend your knees slightly. Bring both hands in front of the chest in guard position. Shuffle to your right before pausing for a deep knee bend then explode up and shuffle back to your left. Continue shuffling right and left for 30 reps.

How many: 30 reps

How come: This is great for your legs and is also a tough cardio finisher.

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This 6-Move Bodyweight Workout Will Make You Seriously Lean - Men's health UK

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This report provides a comprehensive 360-degree perspective on the demand for Infrared Search & Track (IRST) Systems Market, putting out perspectives that can help investors recognize both opportunities and challenges. It monitors the global market for Infrared Search & Track (IRST) Systems through key markets, offering in-depth analysis and detailed statistical insights. The study also includes incisive competitive analysis of the landscape and provides Infrared Search & Track (IRST) Systems market players with key recommendations on winning imperatives and successful strategies.

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Infrared Search & Track (IRST) Systems Market Technology Advancements and Outlook 20192025 Lockheed Martin, Thales Group, Saab - The Connect...

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The secret to long life expectancy is to follow a healthy lifestyle - regularly exercising, limiting alcohol intake, not smoking and eating a healthy balanced diet. When it comes to eating a healthy diet, the NHS recommends eating at least five portions of a variety of fruit and vegetables every day, basing meals on higher fibre starchy foods like potatoes, bread, rice or pasta, having some dairy or dairy alternatives, some protein, choosing unsaturated oils and spreads, and eating them in small amounts, and drinking plenty of fluids.

Many diet plans incorporate these elements of healthy eating, but with so many diets to choose from - from vegan to keto - which one can help people live longer?

Research carried out on humans indicates calorie-restricted diets can slow down the ageing process and increase longevity.

One study published in Cell Metabolism journal concluded cutting calorie intake by 15 percent over two years can also ageing and protect against diseases like cancer, diabetes and dementia.

The diets work by helping slow the metabolic rate and reducing free radicals linked to chronic illnesses.

READ MORE:How to live longer: The surprising food you could eat every day for a longer life

A total of 53 healthy, non-obese people between the ages of 21 and 50 took part in the study.

Researchers said they discovered even people who are healthy and lean can benefit from following calorie-restricted diets.

Another study published in Science Translational Medicine also showed an extreme calorie-restricted diet, practiced for five days a month for three months, help the body with ageing.

The diet used was plant based and included energy bars and vegetable soups.

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Another study published in Nature Communications showed calorie-restricted diets carried health benefits for monkeys.

And another study done at Washington University School of Medicine in St Louis indicated some animals lived up to 50 percent longer after significantly cutting calories.

The diets, whether started early or in midlife in animals, can increase longevity, according to researchers.

How many calories a day are recommended?

As a guide, the NHS says an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight.

For an average woman, that figure is around 2,000kcal (8,400kj) a day.

But these values can vary depending on age, size and levels of physical activity, among other factors.

With many low calorie diets, people get between 800 and 1,500 calories a day.

Eating 800 calories a day for fewer is considered a very low calorie diet (VLCD) and should be clinically supervised.

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How to live longer: Best diet to increase life expectancy - how many calories to eat - Express

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On Thursday, November 7Mary Cains New York Times story started a conversation about a pervasive culture in runninga culture that has persisted for years and that needs to be changed. Cains story is a particularly difficult pill to swallow for running fans and members of the sport because of the underlying theme of her narrative: that thinner means faster.

RELATED: Mary Cain tells NY Times of abuse by Salazar & NOP

Fortunately, I believe the more devastating elements of Cains story, including her self-harm and suicidal thoughts resulting from her coachs relentless focus on her weight, are not experienced by most runners. But the ethos that got her there is one that almost all runners are aware of and have experienced on some level. Im referring to the culture of disordered eating and weight loss in the pursuit of becoming faster.

Ive been involved in track and field for over ten years. I remember my parents bringing me to my first race the summer before I entered grade nine. I wonand thats when I started to love the sport. Running is really simple, and thats one of the things that has always attracted me to it. In my case, its two laps around an oval as fast as you can run. But over the past few months it has become clear that when you scratch the surface, running is more complicated. It is now obvious that running has some big problems.

I consider myself lucky. Ive only ever had coaches who were supportive, kind, responsible and professional. Ive never felt outside pressure to lose weight, compete when injured, or do anything for a coach that jeopardizes my emotional or physical safety. Its unfortunate that I have to say I consider myself luckywhat Ive experienced shouldnt be exceptional. It should be the standard.

Despite my solid support network, Ive struggled with my weight, my body image and my confidence at times. As a varsity runner, eager to achieve, I found myself wanting to do everything possible to get better. In my mind, and in the mind of many runners, this includes losing weight.

When I was 19, I committed myself to a strict diet for about six months, one that excluded foods like chocolate and pasta. My list of bad foods included carb-heavy, sugary foods that would make me gain weight, and therefore (so I thought) make me slow. As I continued with this diet I got thinner and faster. But I didnt get away with this for long. Despite having what would be the best cross-country season of my life, my support network intervened. Instead of reinforcing my actions, the people around me noticed a change, and were quick to help me correct it. Had I not had such vigilant supporters, my story could have ended quite differently. I have never had a better cross-country season than that fall, but since reconsidering my relationship with food I have improved enormously on the track, which is where my big goals still are.

A lot of runners dont have people around them who see them as a whole person. Like Cain, they have parents, coaches and support staff who are seeing only their performances.

When girls and women drop weight beyond what their body needs to fuel their training and racing, theyre at risk of losing their period and compromising their bone health, which leads directly to stress fracturessomething Mary Cain experienced five times. Had I only been seen for my performances four years ago, I likely wouldve ended up with a string of injuries, and become discouraged to the point of deciding to pursue something other than running. Thankfully, Im still running today.

RELATED: Young female runners: dont fight your body

Dylan Wykesis a co-founder of Mile2Marathon, one of Canadas largest coaching companies. Hes also an Olympian and one of the countrys best-ever marathoners. Wykes has seen both sides of the coin, with experience both coaching runners and as an elite runner himself, competing at the highest level of sport. Hes reflected a lot in the days since Cains story came out, and he plans to make changes in his own coaching going forward. During my time as an elite marathoner, I recognized if I was bit a lighter I was also a bit faster. But it was a slippery slope. Theres a big difference between optimal race weight and optimal training weight, and I was trying to maintain this race weight all year round. This makes you fragile. I had a lot of sickness and stress fractures, and that led to a few years of inconsistency. Its a hard thing to get over once youve fixated onto a number on the scale.

Wykes believes that creating a support network for athletes is part of a coachs responsibility and that coaches shouldnt underestimate their influence on a runner. Especially when working with young women and men, a coach needs to consider how much of their role is about performance versus supporting the growth of a human being. Thats what we as coaches and as a sport need to address. Is our role to get people to run as fast as they can, or is it more than that? How can we contribute more to a young runners life?

Eric Gillis is the head coach at St. Francis Xavier University in Antigonish and an Olympian over the marathon distance. Gillis speaks to Wykes point, and says that when he started coaching at the university level he realized he could do more harm than good in the short time he has to coach young runners. I only have these varsity athletes for four short years. In that time, they have a lot going on. I could do more wrong than right if Im not careful.

The coach also says that he holds himself accountable when it comes to listening to the athletes and mediating the culture on his team. I had a year where the scale meant too much. It wasnt me trying to lose weight, it was me trying to control things. I know that feeling well, and I know it doesnt lead to better performance. One little notion can easily turn into something bigger. I try and listen for red flags in conversations.

Like Gillis and Wykes, many coaches are looking for ways they can do better for their runners. A 2014 study from the Journal of Medicine and Science suggests that one way to discourage disordered eating is spending time fostering good relationships with athletes. The study found, athletes who describe a poor quality relationship with their coach, characterized by high levels of conflict and low levels of support, report higher levels of eating psychopathology than those who describe a good relationship.

Jennifer Sygo is a registered dietitian and sports nutritionist who works with Athletics Canada, among other sporting organizations. She says that across endurance sport theres a 30 to 50 per cent rate of signs and symptoms of RED-S in athletes. These are things like menstrual disruptions, disordered thoughts and stress fractures. This all exists in non-endurance sport as well, but its certainly more common in sports like distance running.

Sygo mentions that theres been a lot of improvement with regard to athlete resources over the past few years, but that theres still a long way to go. Not all Canadian universities have a dedicated dietician on staff. I still see runners in my practice who were referred to me by a sports medicine doctor because their school didnt have these resources.

Her advice to coaches is two-fold: one, that talking about an athletes menstrual cycle shouldnt be taboo. And two, that a coach shouldnt be responsible for every level of an athletes care, but they are responsible for providing them with the tools to keep them healthy.

RELATED: What to do if you think you have RED-S

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Mary Cain started the conversation we needed to have - Canadian Running Magazine

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