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When life gets hectic, exercise is usually one of the first things to fall to the sidelines. And Im no stranger to the fact that the longer you put it off, the more frustrating it can be to get back in the groove.

But, if at this very moment youre stressed, your energy stinks, your favorite jeans dont fit quite as comfortably as you remember, and you get winded halfway up a flight of stairs, it may be time to lace up those sneakers and get back in shape.

Theres nothing wrong with wanting to tone up and drop some unwanted pounds.

But making exercise and living an active lifestyle can do so many other incredible things for your body and health that many of us take for granted.

You should start exercising again because

The American Heart Associations journal Circulation, reports that upwards of 250,000 deaths in the United States each year are associated with a sedentary lifestyle and lack of physical activity. [1]

And even a small amount of exercise can provide benefits.

A 2020 study published in the British Journal of Sports Medicine found the lifespans of sedentary people significantly improved after doing just 11 minutes a day of moderate-to-vigorous activity. [2]

If you stick with an exercise and strength training program, and youre eating enough protein, your body will respond by building more muscle to adapt.

More muscle means youll get stronger and reduce the risk of injury, but it will also help support your joints, improve bone density, and boost immunity. [3, 4, 5]

Increasing muscle also raises your bodys metabolic rate, encouraging it to burn more fat. [6, 7]

Fit Fact: Per pound, muscle burns 7 to 10 calories daily while fat burns only two to three. So, try to add more muscle with strength training!

Exercising regularly can reduce the risk of type 2 diabetes, which is also a risk factor for heart disease. [8]

Several studies have also shown that exercising regularly can improve cholesterol levels and reduce the risk of cardiovascular diseases like high blood pressure. [ 9, 10, 11]

But it also stimulates nitric oxide in the body, which promotes healthy blood pressure by relaxing and expanding blood vessels, allowing blood to flow freely while delivering oxygen and nutrients to our cells. This means your heart doesnt have to work as hard. [12]

Several studies have shown that exercise can help ease anxiety and depression while lowering stress hormones like cortisol that can trigger weight gain. [13, 14]

Research has also shown that exercise can improve sleep quality while also improving focus, productivity, self-confidence, and body image. [15, 16 ]

Exercise increases the health of your body, but it can also improve your sense of well-being, putting more pep in your step every day.

You cant put a day and time on when youll be fit. It entirely depends on your body, including factors like your age, gender, fitness level, and how often you work out.

If you exercise regularly, you should definitely notice positive changes within 2 to 4 weeks. Stick with it until the 3 to 4-month mark, and youll see and feel significant positive changes to your health, fitness, and body. [17]

Its important to understand that transforming your body takes time, and it doesnt happen overnight. The fitness models and influencers you see on social media take years to build their bodies. Many even use photo filters.

While exercising may be difficult at first, you will improve. And remember, you cant out-train a poor diet.

Professional health organizations recommend exercising 150300 minutes per week of moderate-intensity exercise or 75150 minutes of vigorous-intensity aerobic activity.

The Mayo Clinic recommends at least 300 minutes to assist with weight loss and to reap the most health benefits. [18]

Theres no reason to do a combination of both. Besides doing cardio like walking, jogging, or cycling, aim to do strength training at least two times per week.

Be sure to add mobility and flexibility movements to help with exercise recovery.

Use these simple tricks to kick excuses to the curb and finally get fit.

After years of inactivity, I thought I had little time to exercise. But once I analyzed what I was and wasnt doing, I realized it was poor time management all along.

The demands of school, work, and family can leave us little time for ourselves. But take a day or two and keep track of yourself to see if you can find at least 10 or more extra wasted minutes. The time spent on social media or shopping online can be used to exercise instead.

If time isnt your issue, maybe youre discouraged because you didnt see results from a previous workout program, or its okay to admit, maybe you just dont like to exercise.

Keep reading because we have more tips to help you get over the exercise slump.

If injury or illness has kept you from being active, consult with a doctor or medical professional before starting any exercise program.

Understanding why you want to get in shape will help motivate you to exercise on those days when your fitness enthusiasm wanes and the excuses roll in.

To get started, grab a notebook, fitness journal, or app on your phone and write out why you want to get in shape.

Healthy whys might look like this:

Your answers should not be based on societal expectations, pressure from family or friends, or what youre seeing on social media.

Wanting to look better fuels many of us to get in shape, but it doesnt always motivate us to stick with our fitness goals in the long term.

To further motivate you, try to connect your why to an emotion.

For example:

Or

The answers should be personal to you and what you want to achieve. Look back at your answer anytime you want to skip a workout or quit to help motivate you to push through.

Youve figured out why you want to get in shape. Next, lay out some simple fitness goals you can achieve within a reasonable time frame.

Examples of unrealistic and unhealthy fitness goals:

A slow and steady approach to your health and fitness goals always wins.

Examples of realistic fitness goals:

Larger goals are fine too. But break them down into small actionable steps so you can see what steps you need to take to achieve them and how much time it will take.

And you may progress faster than expected.

What would this look like? Say you want to lose 20 pounds. Make that the long-term goal and plan out a strategy to lose 1.5 pounds a week for the next 4 months.

Always add your workouts to your calendar, just as you would appointments or meetings. This will help you carve out those dedicated exercise blocks of time, even when youre busy during the week.

Improving your fitness levels 100% requires staying consistent and a schedule can help you stay on track.

Give yourself a big check or star every time you complete a workout so you can look back on your accomplishments. Then, for every 10 workouts accomplished, reward yourself with something small, like a fresh addition to your workout wardrobe or a piece of that artisan chocolate youve been eyeing.

I enjoy working out later in the day. But if you dont have time in the afternoons or evenings, try waking up a little earlier to get in a half-hour walk or short strength training session to check it off your list first thing in the morning.

Some studies show that the morning is best for burning fat, but exercise performance may be better later in the day, which can help build strength and increase endurance. A more recent study has revealed evidence that the best time to exercise may be different for men and women. [19]

Ultimately, the best time to work out is when you make the time.

And whether you prefer the gym, the comfort of your own home, or the great outdoors, it doesnt matter as long as you get moving.

Youre excited to get back in shape, I get it. But going beast mode after loving life on the couch for the last several months isnt the best idea. As a beginner, its best to start slowly and then ramp up the activity.

If you do too much activity too quickly after being sedentary, that initial DOMS (delayed onset muscle soreness) can be a bit much and may discourage you from continuing.

Instead, stick with beginner-friendly workouts and then increase difficulty after a few weeks. Fitness magazines are great resources to learn from and you can check out tons of free beginner exercise videos on YouTube.

If youre not sure where to start or what exercises you should do for your fitness level, consult with a fitness coach for advice on what would be appropriate.

Below Ill tell you why getting a fitness coach through an app like Future is a game-changer that can make getting in shape and exercising again stress-free.

If you really want to get in shape, you have to do workouts that are challenging, but you also have to be consistent. Throwing a workout once every couple of weeks wont cut it.

So if cardio on the treadmill sound less than stellar, skip it and get yourself moving in a way you enjoy so youll stay motivated to keep going.

Start walking at the beach or park. Take hikes, cycle, rock climb, swim, surf, kayak, roller skate, ice-skate or ski. Take a yoga, pilates, kickboxing, or dance fitness class. If youre competitive, try joining a local sports league or club. If youre into gaming, fire up a fitness game like Just Dance or Fitness Boxing.

Easy to do anytime, low-impact, and free walking can improve bone strength, build muscular endurance, reduce stress hormones, improve cardiovascular fitness and burn calories. [20]

And studies continue to show walking consistently is super effective for gradual and sustained fat loss. [ 21]

A recent study by the National Institutes of Healthfollowed over 6,000 patients for four years. They found that the magic number to prevent weight gain was walking at least 8,600 steps. [22]

Aim for 7000-10,000 steps per day or walk briskly for 30 minutes five times a week. To get the most benefits, youll want to get your heart rate up exerting yourself at a moderate intensity. You should be slightly breathless but still be able to hold a conversation.

To help keep track of your steps get a simple pedometer or download a step-tracking app on your phone. The only issue with a phone app is that you will have to carry your phone at all times.

Consider getting a fitness watch and activity tracker. Features vary from model to model. They all track your steps, but most will also track your heart rate, distance traveled, calories burned, time standing, and minutes spent exercising.

Some even have built-in training and recovery programs that allow you to track your fitness goals as well.

Activity trackers on Amazon start around $40 on the low end. The Amazon Halo is currently $79.99 while fitness watches popular from brands like Amazfit, Samsung Galaxy, FitBit and Apple Watch will be a bit of an investment running you a couple hundred and up.

But if youre serious about making exercise a part of your lifestyle these watches can be an invaluable motivational tool that can help you keep track of your progress. I have one and its definitely worth it.

Once youre feeling a little more confident, start adding in strength and resistance training.

Strength training can help balance sugar, improve sleep quality and build bone density, but it also helps you build muscle and increase your metabolism. And the more muscle we have, the more calories we burn.

For strength training, you can use weights like dumbbells and kettlebells and machines at the gym.

If youre working out at home and have little space, resistance bands are inexpensive, great for building strength, and can be tucked in a drawer.

Resistance and strength training exercises include:

When using weights, kettlebells, resistance bands, or machines, start with a lighter weight amount, where you can complete one set of 10 to 12 repetitions of each exercise. It should be challenging, but not straining or painful. By the end of the set, feel ready for a break.

Then rest for 30- 60 seconds between exercises.

You can start with one set the first and second week, eventually building up to three sets of 10-12 reps.

Aim to incorporate strength training at least twice a week, training different muscle groups on different days. And be sure to include rest days in between training sessions.

If you dont enjoy working with weights, try taking up pilates or yoga, which both use bodyweight exercises and poses to increase strength and balance.

Think you need a long block of time in to get the benefits of exercise? Not true.

Studies show that mini-workouts throughout the day can be just as effective as longer workouts. [23]

Mini workouts:

Exercising in 10-minute blocks is also a great way to ease your body and mind back into a routine.

On days when youre not in the mood to work out and can use a little extra motivation, pop in those earbuds and turn on some high-energy tunes to get you moving. It can make all the difference.

Studies show that when you play high-energy music with faster beats (that you enjoy), youll exercise harder and longer without feeling like youve put in any extra effort. [24]

It totally works for me!

As an alternative to music, listen to an audiobook or to an episode of your favorite podcast on days when wanting something a little different.

See more here:
How to Start Exercising Again (And Stick With It!) - Better Living

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Every year, more than 20,000 Australians mostly women are diagnosed with breast cancer. If youre one of them or know someone who is, the great news is that 92 out of every 100 women will survive for five years or more after their diagnosis.

But women are often surprised by the life-altering side effects from their cancer treatment that can continue for years after, such as pain and fatigue. And many live with the dread of their cancer returning, even after they pass the celebrated five-year survival mark.

So, what can you do to improve your chances of living a longer, healthier life after a breast cancer diagnosis?

Move more and sit less. Ideally, this includes gradually progressing towards and then maintaining about 150 minutes (two and a half hours) of planned, regular exercise a week. This involves a mix of aerobic exercise (such as walking) and resistance exercises (that target specific muscle groups), done at a moderate or high enough intensity to make you huff and puff a bit.

Observational studies show associations between exercise and living longer and prevention of cancer recurrence. And theres some preliminary evidence from clinical trials to support this too.

Women with breast cancer who exercise and are more active, have better quality of life, strength and fitness, and fewer and less severe side effects during active treatment.

Women with better diets that include a high intake of vegetables, fruit, legumes, nuts, whole grains and fish have been shown to live longer after a breast cancer diagnosis than those who have a diet high in refined or processed foods and red meat.

This is due mainly to the benefit of a good diet on reducing the risks of other health conditions, such as heart disease, rather than having a direct effect on the risk of dying from breast cancer.

Many women, particularly older women or those with early stage breast cancer, are actually at higher risk of dying from heart disease than their breast cancer. A high quality diet can help maintain a healthy body weight and heart health.

There has been growing interest in specific diets (such as ketogenic or low-carbohydrate diets) and fasting during cancer treatment. But the most recent guidelines state theres no evidence yet to say these are of significant benefit.

More research is being done following findings from a 2020 study, which suggested a fasting mimicking diet (low calorie, low protein) on the days prior to and of chemotherapy, produced a better response to treatment. However, compliance with the diet was difficult only one in five women in the study were able to stick to the fasting diet for all their chemotherapy treatments.

Excess body weight has also been linked to poorer survival after breast cancer diagnosis. But so far there havent been any clinical trials to show the opposite: that weight loss following a breast cancer diagnosis can improve survival. Trials are underway to answer this question.

Weight gain is common following breast cancer treatment. The causes for this are complex and carrying extra weight can make some of the side effects of treatment worse. Our recent study of women following breast cancer treatment, found that when they are supported to lose a modest amount of weight (5% of their body weight), they improved their physical quality of life and reduced their pain levels. They also reduced their risk of heart disease and diabetes.

Read more: Cancer in the under 50s is rising, globally why?

Besides these well-established tips, a small body of research suggests two more behaviours, related to our body clock, can impact health after a breast cancer diagnosis.

Disrupted sleep common among women with breast cancer can remain for years after your treatment has ended.

Women with breast cancer who regularly struggle to fall or stay asleep at night compared those who rarely or never are at greater risk of dying from any cause.

And its not just about how well, but also how long you sleep. Sleeping longer than nine hours per night compared to seven to eight hours is associated with a 48% increased risk of breast cancer returning. But, studies are yet to tease apart the possible reasons for this. Is increased risk of cancer recurrence a result of sleeping longer or is sleeping longer a consequence of progressing or recurrent disease?

Preliminary research suggests when you eat matters. Delaying the time between the last meal of the day (dinner or supper) and first meal of the next (breakfast) may help reduce the chances of breast cancer returning.

When women reported fasting overnight for fewer than 13 hours compared to 13 or more hours after a breast cancer diagnosis, it was linked to a 36% increased risk of breast cancer coming back. But the studys authors note randomised trials are needed to test whether increasing the amount of time fasting at night can reduce the risk of disease.

Read more: Olivia Newton-John gave a voice to those with cancer and shifted the focus to the life of survivors

The World Cancer Research Fund has developed a list of recommendations to reduce cancer risk and reduce the risk of cancer coming back. But our research has found most women arent meeting these recommendations after their breast cancer diagnosis. Changing habits after breast cancer can also be harder, mainly due to fatigue and stress.

Starting exercise after treatment can be intimidating and even frightening. Its a good idea to start small, for example: aim to increase exercise by 10 to 15 minutes each week. Having an exercise buddy really helps and there are lots of exercise programs for people whove had breast cancer.

Common questions about exercising after a breast cancer diagnosis include how to avoid the swelling and discomfort of lymphoedema, which develops in about 20% of breast cancersurvivors who have had lymph nodes removed. People also worry about exercise and wig discomfort or irritation from radiation. Specific advice is available.

Similar to exercise goals, rather than striving for a perfect diet, you can aim to eat more vegetables each week.

Sleep can be challenging if youve been worrying about a cancer diagnosis or treatment but tips for getting the recommended seven to nine hours sleep each night include exercising earlier in the day, avoiding snacks before bed and good sleep hygiene.

Read more here:
After breast cancer: 5 changes you can make to stay healthy - The Conversation

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It's a chilly Tuesday night in West Footscray, Melbourne,where 30 women are gathered at a community centre, hearing from a proud Yorta Yorta woman from the Koorie Heritage Trust about Aboriginal culture and history.

The women listen attentively and ask thoughtful questions.

Once the session is over, they break out into three groups.

Each group does a different type of exercise.

Some women take on a high intensity circuit, while others do low impact chair exercises.

Do you have a story idea about women in sport?

Email us abcsport5050@your.abc.net.au

The Daughters of the West program run by the Western Bulldogs Community Foundation in partnership with local government and community health services is breaking down the barriers that stop women from exercising.

The pilot program ran in 2017 following the success of Sons of the West, which was initiated by the Foundation in 2014 to encourage men to take care of their physical and mental health.

Daughters of the West has grown and adapted to changing circumstances since that pilot, including two completely online programs in 2020 and 2021 when Melbourne was in lockdown.

Alyce Vella is Community Health and Wellbeing Manager at the Western Bulldogs Community Foundation and is responsible for the respective initiatives.

She says the programs are gender sensitive, recognising that some issues of health and wellbeing such as family violence, cancer and alcohol consumption require different approaches.

But the model remains the same: 10weekly sessions, consisting of one hour each of education and exercise.

The exercise sessions are facilitated by trainers and sport science students from Victoria University, while psychologists are available to chat one-on-one with participants.

"There was a real need to develop something accessible and suitable for communities in the west," Alyce said.

"Communities in the western suburbs of Melbourne experience greater health inequities compared to other parts of the state.

"This relates to a range of poor health outcomes such as obesity, low intake of fruit and vegetables, and low physical activity rates."

This year, the Foundation is running programs across 13 different sites in Melbourne's westand regional Victoria, which will attract between 500 and 800 participants across all locations.

Tonight's location is home to simultaneous sessions in English and Vietnamese.

The education components are delivered first, before the groups come together to exercise.

This breaks down the language barrier to those participating and provides the women with the opportunity to make new friends.

Alyce is proud of the "strength and great relationships that bi-cultural workers form with their communities" that underpin the success of the program.

Quyen participated in the pilot five years ago, after a friend suggested it.

In 2020, she began to facilitate the Vietnamese women's program, first online and now face-to-face for the first time this year.

"Before I started the program, honestly I never did exercise," Quyen said.

"I'm busy with my family, I feel like I have to cook, clean and do everything for everybody else before me. I don't have any time for myself."

"Now I'm lucky enough to introduce the program to Vietnamese women.

"They're like me family first.

"I feel a really close connection with these ladies.

"We created a walking group so each week we'd walk around the oval and chat."

One participant in her 30s, Suzie, mentioned that she had previously played local football, and continues to train at her old club.

"I feel part of a community, it's hard to leave once you're part of it," she said.

"If I'm going to do exercise it's probably going to be in a group. I rarely have motivation to go on my own."

Like community sport, Daughters of the West is held at the same time each week.

It's something for participants to put in the diary, and an opportunity not only to exercise but to spend time with other women they know, making it more meaningful.

The womenin West Footscray havefound a safe and supportive environment to learn and exercise.

And they were unanimous in their love for a recent Bollywood dancing session.

"You couldn't wipe the smile off my face," Suzie said.

"I'd never done that before,it was a new experience for me."

Julie, whose daughter put her onto the program, takes her dogs for walks and previously attended Pilates classes but stopped when the pandemic hit.

She says that she's "not a gym person".

"But I find this environment is really welcoming and comfortable."

Many women face additional barriers that make exercising difficult.

The recent harmful debates around trans women's participation in sport has left trans, gender diverse and non-binary people feeling excluded and unsure about the response they will receive when approaching their local gym or sporting club.

Meanwhile, some women with disabilities face physical accessibility issues as well as tiring stigma and discrimination.

For others, a lack of care options makes visiting the gym near-impossible.

In June, Fitness and Lifestyle Group, whose portfolio includes Fitness First and Goodlife gyms, announced they would close their childminding facilities at 89 gyms across Australia.

They cited a "drastic reduction" in use of the services since the pandemic began, making the service financially "unsustainable".

Over two months since the closure, the gyms' Facebook pages continue to be subject to comments from disappointed patrons.

It's illustrative of how essential childminding facilities can be in empowering women to take care of themselves.

It's something that is front of mind for the Western Bulldogs Community Foundation.

"Working with councils and community health services that may have childcare on site is something we emphasise with our partners, to ensure women have those options," Alyce said.

"We have some sites that run during the day but delivering the program after hours is an enabler as well. Inclusivity is a big focus."

That emphasis on inclusivity is why Daughters of the West has continued to offer an online option this year, even as face-to-face sessions returned.

The team has found that participants use it to catch up on sessions they miss or join in if they are unwell or isolating.

For some however, it is still the only option they are comfortable with.

"There is still a bit of COVID hesitancy and social anxiety," Alyce said.

"Anecdotally, people are saying 'I'm still a bit hesitant.'

"It's about meeting people where they're at and building their confidence."

ABC Sport is partnering withSiren Sportto elevate the coverage of Australian women in sport.

Danielle Croci is a policy officer and freelance writer and podcaster specialising in women's sport.

Link:
'Meeting women where they're at': How Daughters of the West is breaking down exercise barriers - ABC News

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You may have heard of it before but what is metabolic conditioning? The term has been around for decades, but it only recently crossed over from the world of elite athletes into everyday gyms. It refers to specific exercises designed to consume the maximum amount of calories in a specific amount of time, so it can help you get the most out of a training session. When its done correctly, it can increase lean muscle mass, improve the efficiency of the energy pathways in your body and help with faster weight loss.

To help you understand everything you need to know about this form of training, we spoke to an exercise physiologist and combed through the latest research.

Metabolic conditioning (also called MetCon or metabolic training) focuses on increasing the bodys energy delivery and storage during physical activity.

Our bodies produce energy to fuel physical activity through three different biochemical responses in the body:

Metabolic conditioning focuses on the immediate and intermediate pathways, known as anaerobic exercises. These dont require oxygen to generate energy. However, theyre too high-intensity for the body to sustain for longer than a few minutes. But by crafting a clever workout program, you can tap into these pathways and make your workout more efficient.

Speaking to Live Science, exercise physiologist and Noom (opens in new tab)Coach Hope Choplin said. In its simplest terms, metabolic conditioning is simply a pattern of work versus rest periods used to elicit a response that increases the efficiency of any of these energy systems. The workouts utilize exercise to impact both immediate and intermediate body fueling pathways, by leaning into a specific time and intensity interval to help the body more efficiently use energy.

Choplin is an ACSM certified clinical exercise physiologist who has a wide range of experience. Based in the UK, she has over ten years' worth of experience creating group exercise programs for people with cardiac and peripheral artery disease. She also has experience in corporate wellness and currently works as a health coach at Noom (opens in new tab).

The primary purpose of metabolic conditioning is to help your body become better at producing adenosine triphosphate (ATP). This is the molecule that carries energy around the body, says Choplin. Generally moderate- and high-intensity workouts attack these energy systems and improve their efficiency.

Metabolic conditioning can also prime the body to react more quickly during physical activity.

For example, a 2017 study into male soccer players published in the International Journal of Sports Science and Coaching (opens in new tab) found that conditioning exercises resulted in players able to jump higher, sprint repeatedly, change direction with the ball and improve their kick. Researchers concluded that conditioning enhanced the performance of players during high-speed soccer-related tasks.

HIIT stands for high-intensity interval training. Despite the two approaches being very similar, metabolic conditioning forces the body to go all out, using maximum effort. HIIT exercises, on the other hand, look to utilize around 80% of the bodys energy.

The rest periods in between are different too. Whereas HIIT exercises use longer or shorter rest periods depending on the exercises, MetCon rest periods are usually short, around 10 or 20 seconds.

When it comes to exercises used in HIIT and metabolic conditioning, HIIT workouts focus on cardio for example, running on one of the best treadmills (opens in new tab) and exercises that use body weight for resistance. Metabolic conditioning exercises are more likely to encourage the use of weights.

There are plenty of benefits to metabolic conditioning. It is an efficient use of time, it improves the body's ability to react quickly in sports settings, and it can increase the amount of calories you burn both during and after a gym session. It also increases lean muscle mass and reduces body fat, according to this 2018 study published in PLoS One (opens in new tab).

However, there are a handful of drawbacks to the exercise regime too. It could increase the risk of injury, as it requires you to move quickly with weights, and it's not suitable for everyone (such as pregnant people or those with complicated heart conditions.)

It's also quite tricky to pin down the "best" routine, as the exercise regime needs to be tailored to individuals and their fitness levels.

If youre unsure of what youre doing or how to create a routine, this may be a great time to seek the advice of a trainer, advises Choplin.

The particular benefit of metabolic conditioning is that it increases the bodys metabolism and continues to increase it long after exercise. This results in a higher calorie burn post-exercise than many other physical activities, extending the period in which the body is burning fat.

MetCon workouts can burn tons of calories quickly, says Choplin. These workouts have been shown to burn calories, as well as being effective in increasing lean muscle and decreasing body fat, positively altering body composition.

Many coaches and athletes report a reduction in body fat and studies appear to back this up. For example, a study published in PLoS One (opens in new tab) in in which researchers put participants through a 16-week HIFT (High-Intensity Functional Training) program similar to CrossFit found that all those who took part had reduced body fat and increased lean muscle mass, with some losing as much as 12.4% of their body fat.

If youre looking to include a metabolic conditioning workout into your fitness routine but are unsure where to start, heres a great short workout from Choplin that requires no equipment. Always start with a few minutes of warm-up before any workout, such as jogging in place, jumping jacks or torso twists, advises Choplin.

During the following workout, spend 20 seconds on each activity, followed by 10 seconds of rest.

Lateral shuffle with ground tap: Engaging the core and keeping the body low in a soft squat position, shuffle from side to side, touching the ground at each side.

Squats: With feet hip-width apart, bend the knees and extend the buttocks backward as if you are sitting in a chair; then rise all the way up to stand.

Repeat these two exercises in a circuit for four rounds (remembering the 10-second break), then take a 60-second rest break.

Power jacks: Jumping the feet in and out as with regular jumping jacks, alternate between pushing the hands out in front and straight overhead.

Sprint and hold: Bring one knee at a time toward the chest (think high knees), but balance on one foot after every other rep for a sprint, sprint, hold pattern.

Repeat these two exercises in a circuit for four rounds (remembering the 10-second break), then take a 60-second rest break.

Mountain climbers: In plank position, bring alternating knees to chest in a running motion.

Push-ups/modified push-ups: Slowly lower the chest towards the ground, keeping the body straight in a plank position. Push up to return to the start. For modification, keep your knees on the floor.

Repeat these two exercises in a circuit for four rounds (remembering the 10-second break), then cool down and stretch.

This article is not meant to offer medical advice and readers should consult their doctor or healthcare professional before adopting any diet or exercise regime.

View original post here:
What is metabolic conditioning? - Livescience.com

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At 104 years old, Sally has more stories than you can imagine. As a young woman during World War II, she was the embodiment of Rosie the Riveter, working in New York Citys defense factories. She went on to break barriers as one of the first women recognized as a full journeyman in a California shipyard. She has been one of the most dedicated and oldest members ofSAGE, the LGBTQ+ older-adult advocacy group.

But the pandemic hit her hard. She moved into a skilled nursing facility, and her vibrant life changed. She missed her friends and wasnt herself. When SAGE was safely able to reopen in-person services, Sallys pre-pandemic spirit was rekindled she could see and talk with her friends and join in the reopening festivities.

Read: Should I move to a 55 and older community when I retire?

Sallys story is a powerful reminder of an important service offered by older adult centers: connection. As leaders of SAGE and Wallis Annenberg GenSpace, we advocate for our older adults, and when we talk with our members, its not the food, housing, or exercise classes that keep people coming back its the connection.

Read: This is how boomers are reinventing retirement living

September is National Senior Center Month, but we try not to use that term. Instead, were working to redefine the traditional senior center. In our experience, older adults dont want to spend their time in places built around the notion that they are victims in decline. They want to be in places that empower them to learn, have fun, and grow. Our spaces should reflect this difference and be designed in a way that embraces the idea of new stages in life instead of ages.

More: Can nursing homes move beyond their bad reputations?

Thats whyGenSpacewas created. Our innovative center in L.A.s Koreatown offers older adults opportunities to find new hobbies, pursue creativity and health, and meet new people in a welcoming environment.

We held focus groups of older adults to better understand how to create a space that serves the needs of its members. Those focus groups informed the design and programming of GenSpace, so older adults feel supported and seen.

Read: Forget pickleball and golf. These communities centered around farms or gardens are redefining retirement

Weve continually heard from our members that GenSpace is the one place where they feel welcome. So far, weve seen a great response from the community, as our classes fill to capacity and we offer more programs to meet demand.

At SAGE, weve been advocating and supporting LGBTQ+ older adults for 42 years. When we opened our first SAGE Centers, LGBTQ+ older folks passionately embraced our spaces as the only elder-focused places where they truly felt at home. Weve seen the power of creating a community and never has it been more important.

And while we are aware of the increasing interest and need for spaces like ours, the country is not prepared to handle the pending age shift.

By 2034, adults aged 65 and older will outnumber children for the first time. This new wave of older people will have longer lifespans and smaller family and support networks while facing more housing, transportation, caregiving, healthcare and technology challenges.

Related: Forget pickleball and golf. These communities centered around farms or gardens are redefining retirement

Our ecosystem of services, resources, and facilities that support older adults is seriously lagging. Not only do we not have the necessary resources, but we arent prepared to offer older adults what they need to thrive.

Furthermore, centers today often arent designed to serve the disparate needs of our increasingly diverse population. LGBTQ+ elders, for example, experience acute levels of social isolation, while Black and brown elders struggle with serioushealth disparities, as illustrated during the COVID pandemic.

These are some reasons why LGBTQ+ elders and older adults of color, who are more likely to age in poverty and with serious health problems, need community centers more than anybody.

Investments to support older adults are growing, which is encouraging. California is one of five states implementing aMaster Plan for Aging (MPA), which provides a road map to transform the infrastructure and services available to each states rapidly aging population. New York state and Vermont are drafting MPAs now. But more is needed as demand grows for spaces that help older adults stay active and connected.

Also on MarketWatch: The number of baby boomers and Generation X who plan to work past age 70or foreveris stunning

By revolutionizing spaces and services for older adults, we can breathe new life into these traditional community institutions and turn them into destinations that older people want and need. We can and must give older adults a vibrant next phase of their lives so other people like Sally can party and connect with their community until theyre 104 and beyond.

Michael Adamsis the chief executive officer of SAGE (Advocacy and Services for LGBTQ+ Elders), the worlds largest and oldest organization dedicated to improving the lives of LGBTQ+ older people.

Jennifer Wongis the director of Wallis Annenberg GenSpace, a new community center for older adults in Los Angeles. GenSpace provides older adults with a place to pursue creativity and connection while working to change the way people think and talk about aging.

This article is reprinted by permission fromNextAvenue.org, 2022 Twin Cities Public Television, Inc. All rights reserved.

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Tampa General is partnering with Recora to provide an innovative virtual cardiac service for patients to recover at home across the hospitals 23-county service area.

October 18, 2022 For the first time in the Tampa Bay region, theTampa General Heart & Vascular Instituteis transforming the future of cardiac care by partnering withRecoraon a virtual cardiac recovery program for outpatient cardiac rehabilitation patients across the academic medical centers 23-county service area.

Driving innovation and operational excellence through strategic collaborations is a pathway to providing advanced health care to our patients and their families every day, said John Couris, president and CEO of Tampa General Hospital. Our new partnership with Recora brings cardiac rehabilitation care into patients homes providing a convenient and impactful program that improves access and the quality of care.

The partnership will blend Tampa Generals clinical and academic expertise in heart care and rehabilitation with Recoras proven, comprehensive cardiac recovery programto provide patients with everything they need to restore their heart health at home.

A key component of recoveryfrom a major cardiovascular surgery or procedure is gradually increasing supervised exercise.With the virtual recovery program, patients can easily access and continue their cardiac rehabilitation with Tampa General, regardless of where they are located in the state, be it at home, on vacation, or visiting family. By improving access through a virtual program supported by knowledgeable, on-demand care teams, Tampa General expects to improve patient participation and ultimately, provide patients with a better quality of life following hospitalization for a heart condition or a heart surgery or procedure.

Recoras Cardiac Recovery Program for rehabilitation patients includes:

Recora Recovery Kit:The kit includes an internet-enabled smart tablet that can be set to English or Spanish and other tools such as resistance bands and a blood pressure monitor that can be used by patients of all ages.

Recora at Home:A personalized program that goes beyond virtual sessions to include educational tools, support groups and a 24/7 chat with the Recora Care Team.

Recora Care Team:A dedicated team of multidisciplinary providers, including physicians, nurses, exercise physiologists, health coaches, dietitians and other specialists.

Recoras Cardiac Recovery Programmoves beyond 12 weeks of rehabilitation exercise to deliver comprehensive care management that focuses on a patients overall health and wellness.In addition to cardiac rehabilitation exercise, Tampa General patients will be able to receive nutrition counseling, support groups, and social support services, among other resources, through the Recora program. Dedicated nurse navigators also interact closely with patients to assist them through the care process, answering questions and providing support. All of this is with the goal of improving a patients cardiovascular risk factors and health and preventing another cardiac event.

Recora currently serves more than 30,000 cardiac patients in the U.S. across health systems, health plans and medical groups and has garnered industry-leading results that include:

15% hospital readmission rate for Recora patients, versus the national average of 43% across Medicare patients with heart failure at six months.

87% Recora cardiac recovery program completion rate, versus the national average of 26%.

94% of Recora patients adhere to their cardiac medication.

80% improvement of distance and strength gains among Recora patients.

Today, one in four people in the U.S. die of heart disease, according to the Centers for Disease Control and Prevention (CDC). Although cardiac rehabilitation is considered the standard of care,just 16% of eligible patients start the program and 26% finish all sessions.Tampa General has made the decision to change that, said Recora CEO Abhishek Chandra.We are excited to extend Tampa Generals care delivery to patients within their own home, through a personalized and convenient cardiac rehabilitation curriculum that can engage patients in continuing a healthier lifestyle.

Tampa General patients who meet the criteria for cardiac rehabilitation can receive a physicians order for the cardiac recovery program when theyare discharged home from the hospital. The hospitals patients can also visithttps://www.recora.com/partners-for-patients/tampa-general-hospitalor call 813-421-8945 to learn more. The Tampa General/Recora team will ask screening questions to determine a patients eligibility.

Tampa Generals participation was coordinated throughTGH Innoventures, which, among other things, provides Tampa General with a platform to invest resources and funds into emerging companies.

As part of its commitment to serving the greater Tampa Bay area, Tampa General Heart & Vascular Institute collaborates withUSF Health Morsani College of Medicineto provide comprehensive, next-generation care powered by cutting-edge research for patients with complex heart and vascular conditions.Recovery and improvement of cardiovascular risk factors and cardiovascular health are part of the institutes focus on caring for the whole patient.U.S. News & World Reporthas recognized Tampa General Hospital as high performing in Cardiology & Heart Surgery, as TGH ranks among the top 10% of hospitals in the nation for 2022-2023. Tampa General also earned high performing recognition by U.S. News as one of the best hospitals for heart failure and heart attack care for 2022-23. Patients come to TGH from across Florida for the clinical and academic expertise of the world-class team.

In-person cardiac rehabilitation from Tampa General is available at the TGH Outpatient Rehabilitation Center, 509 S. Armenia Ave., Tampa. For more information, call813-844-7706.

ABOUT RECORA

Recoras mission is to redefine the future of heart health. Recoras Cardiac Recovery Program for health systems, medical groups and health plans, makes it easy to recover from a cardiac event through immersive programs delivered online. With Recora, health care providers are able to establish a longitudinal relationship with patients and help them live longer, fuller lives. To learn more, visitrecora.com.

ABOUT TAMPA GENERAL HOSPITAL

Tampa General Hospital, a 1,040-bed, not-for-profit, academic medical center, is one of the largest hospitals in America and delivers world-class care as the regions only center for Level l trauma and comprehensive burn care.Tampa General Hospital is the highest-ranked hospital in the market inU.S. News & World Reports2022-23 Best Hospitals, and is tied as the third highest-ranked hospital in Florida, with seven specialties ranking among the best programs in the United States. Tampa General Hospital has been designated as a model of excellence by the2022 Fortune/Merative 100 Top Hospitals list.The academic medical centers commitment to growing and developing its team members is recognized by two prestigious Forbes magazine rankings first nationally inthe 2022Americas Best Employers for Womenand sixth out of 100 Florida companies in the 2022Americas Best Employers by State.Tampa General is the safety net hospital for the region, caring for everyone regardless of their ability to pay, and in fiscal year 2021, provided a net community benefit worth more than $224.5 million in the form of health care for underinsured patients, community education, and financial support to community health organizations in Tampa Bay.It is one of the nations busiest adult solid organ transplant centers and is the primary teaching hospital for the USF Health Morsani College of Medicine. With six medical helicopters, Tampa General Hospital transports critically injured or ill patients from 23 surrounding counties to receive the advanced care they need. Tampa General houses a nationally accredited comprehensive stroke center, and its 32-bed Neuroscience, Intensive Care Unit is the largest on the West Coast of Florida.It also is home to the Jennifer Leigh Muma 82-bed neonatal intensive care unit, and a nationally accredited rehabilitation center. Tampa General Hospitals footprint includes 17 Tampa General Medical Group Primary Care offices, TGH Family Care Center Kennedy, TGH Brandon Healthplex, TGH Virtual Health, and 21TGH Imaging powered by Toweroutpatient radiology centers throughout Hillsborough, Pasco, Pinellas and Palm Beach counties. Tampa Bay area residents also receive world-class care from theTGH Urgent Care powered by Fast Tracknetwork of clinics, and they can even receive home visits in select areas throughTGH Urgent Care at Home, powered by Fast Track.As one of the largest hospitals in the country, Tampa General Hospital is the first in Florida to partner with GE Healthcare and open a clinical command center that provides real-time situational awareness to improve and better coordinate patient care at a lower cost.For more information, go tohttps://www.tgh.org.

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A persons working memory may decline with age or if they have dementia, Parkinsons disease, or have had a stroke. When this occurs, the loss can affect their day-to-day quality of life, turning even simple tasks into often-demoralizing challenges.

Prof. Gail Eskes explained working memory to Medical News Today, and why it is so important.

Working memory is the brains mental scratchpad, she noted, and it can be used to keep in mind, and work with, a variety of different types of information.

For example, she offered, you use working memory when you are keeping in mind someones phone number once youve looked it up, or keeping in mind an image of a map of the city in order to plan a way to get to your destination.

Your working memory ability is important for all kinds of activities, said Prof. Eskes, such as reading a newspaper, doing math at a restaurant to figure out a tip, making decisions, and problem-solving.

Prof. Eskes is a member of the Department of Psychiatry, Department of Psychology and Neuroscience, and Division of Neurology at Dalhousie University in Halifax, Nova Scotia, Canada. She is the co-author of a new study describing a possible means of helping people regain their working memory.

Researchers from Dalhousie, the University of Trento in Italy, and Birmingham University in the United Kingdom contributed to the study, which found that cognitive training alongside transcranial direct current stimulation significantly strengthens working memory.

Dr. Jacqueline Becker, a clinical neuropsychologist and health services researcher at Mount Sinais Icahn School of Medicine in New York, who was not involved in the study, told MNT that with working memory training, the brain can rewire and reorganize itself as a result of repeated training and practice.

This is based on neuroplasticity, which refers to the brains ability to change and adapt as a result of an experience, Dr. Becker explained.

Similarly, she said, [t]ranscranial direct current stimulation can also affect the brains plasticity, by activating and increasing activity within specific brain networks.

In the study, the direct stimulation is provided by a light 2 milliAmpre electric current applied to the scalp.

The study appears in Frontiers in Aging Neuroscience.

The study authors refer to their system as COGNISANT, which stands for cognitive needs and skills training.

The studys senior author is assistant professor Dr. Sara Assecondi of the Center for Mind/Brain Sciences at the University of Trento. She explained how the two aspects of COGNISANT work together: In our study, working memory training and brain stimulation target the same brain area the right dorsolateral prefrontal cortex an area associated with processing spatial information.

The repetition of the same cognitive task, at a level of difficulty that is just enough to be challenging but still engaging, promotes brain plasticity [] Brain stimulation further boosts plasticity, giving cognitive training an extra kick, particularly effective in those individuals who need it more.

Dr. Sara Assecondi

The memory training proposed in the study takes place online. Prof. Eskes, who developed it, explained how it works.

With our software, one can train using a range of information, like hearing and working with numbers or words, or seeing and working with items in space, or landscape images, etc, she told MNT.

This training software was designed to help any adult who wants to enhance their capacity or efficiency of their working memory. It can be done anywhere using a computer with access to the internet, she noted.

Participants in the study ranged in age from 55 to 76 years, a span that includes potential beneficiaries who may possess a range of online skills.

We have tested it with adults and patients of all adult ages, and usually the training can be done independently, although different people have different levels of comfort with computer use, said Prof. Eskes.

For this study, explained Prof. Eskes, we used a therapeutic game we have named N-Igma, and it uses the n-back technique in which the players must keep track of a stream of information and indicate when they see a match to an item they saw n turns ago, where n represents an unspecified numerical value.

The number of items they have to keep track of adapts to their performance, so they are working at a challenging, but not impossible, level. To keep it game-like and interesting, we also give them lots of feedback, and they can keep track of their score as they go along, the researcher added.

These therapeutic games are intensive and challenging, but we also try to keep it engaging and fun, Prof. Eskes told us.

We develop approaches to promote healthy aging, so our technique really may be useful to anyone who starts to experience some kind of memory decline, said Dr. Assecondi.

Although characterized by huge variability, the older healthy adults are the more likely they are to show a lower working memory, and that is when the combination of working memory training and brain stimulation is more effective, she told us.

From the results of the study, it can be inferred that older adults (greater than 69 years of age) with executive dysfunction may derive the most benefit, noted Dr. Becker.

It may also be that COGNISANT is most appropriate for people whose working memory has declined beyond a certain threshold, although what that threshold might be is unclear for now.

With the data available, said Dr. Assecondi, its difficult to estimate an optimal level of working memory loss for the approach to be effective. Indeed, this would be important information for future development and use within the healthy population.

We would need to collect a large amount of data to obtain a fair representative sample of the healthy population, and this is indeed something we would be interested in exploring, she added.

With my group, she said, using state-of-the-art statistical approaches, I am working on ways to predict the effectiveness of cognitive intervention from baseline abilities, but we are still in the early stage.

There is still much research to do, acknowledged Dr. Assecondi, but from our work and that of other laboratories around the world, we know that the combination of cognitive training and brain stimulation holds promise, not only in slowing down the cognitive decline of healthy adults, but also in clinical populations.

I hope to contribute to developing an effective low-cost technique that can be used at home and tailored to the individuals specific needs, reaching those who would otherwise be unable to access such technology, she said.

The authors are now working with the University of Birmingham and Dalhousie University to identify partners who can help bring COGNISANT to market.

Home-care technology will ultimately allow individuals to take therapy into their own hands, concluded Dr. Assecondi, empowering them to age according to their terms.

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Published 12:30 am Tuesday, October 18, 2022

A new business hopes to take care of all of the aches and pains of Orange residents.

Cypress Physical Therapy recently opened and features a large open gym space, private treatment rooms and an open reception style environment, providing a variety of services for orthopedic and sports related injuries

These services benefit anyone suffering from any painful, orthopedic and neurological condition, says Phillip Richard, owner.

Richard, an Orange native, says the county only has three physical therapy clinics, and was in need of more to adequately serve its residents.

Orange is an underserved community when it comes to healthcare, particularly physical therapy, Richard said.

He plans to help the community with services including physical therapy, manual therapy, massage therapy, trigger dry point needling, work conditioning and post surgical rehab.

We design specialized plans of care and provide quality physical therapy treatment for people with orthopedic/sport injuries, post op recovery, neuromuscular dysfunction, persistent and acute painful conditions, work related injuries, among many others to help them return to normal pain free function, Richard says.

Cypress Physical Therapy offers manual therapy-hands-on techniques like stretching, massage, joint mobilizations and manipulations, and IASTM (Instrument Assisted Soft Tissue Massage).

My schooling is very manual based, and we learned a variety of treatment techniques that I use daily, Richard said.

Richard studied Exercise Science and Fitness Management at Lamar University and graduated in 2012, then received his Doctorate in Physical Therapy in 2015. Richard then went to work for Baptist Hospitals of Southeast Texas as an outpatient therapist and assistant director of Rehab services.

My time at the hospital has afforded me the opportunity to work in the acute care, outpatient and inpatient rehab settings, seeing a variety of conditions that you may not get regularly in an outpatient facility, Richard says.

Cypress Physical Therapy also offers cupping, instrument assisted soft tissue mobilization and will also offer dry needling.

All of these are techniques to help improve soft tissue mobility by breaking down scar tissue and adhesions, and fascial restrictions to help improve range of motion strength, and reduce pain, Richard says. We will also build exercise programs to help return strength, balance and coordination.

Richard says theyll also treat any orthopedic surgery from foot/ankle, knee, hip, spine, shoulders, elbows and wrist and hands. From replacements to arthroscopic procedures.

Although we treat mostly orthopedic or sports related injuries, my background and experience through the years allows me to treat a variety of neurological, orthopedic, and chronic pain conditions, he said.

The difficulty of each treatment session, Richard says, is based on what each person can tolerate.

If they are on the fence about therapy, I would recommend trying it out, he said. They would probably be surprised with the improvements they were able to make in their daily function.

Richard is excited for the potential Cypress Physical Therapy will have on the community.

This has been a goal of mine since getting accepted into physical therapy school, Richard said. Its an awesome feeling to finally see those dreams being accomplished. I am looking forward to providing quality physical therapy services to my community, friends, and family.

Cypress Physical Therapy is located in Northway Shopping Center at 3713 N. 16th Street open Mondays through Fridays from 7 a.m. to 5 p.m. For more information, call 409-330-4005.

Written by Chrissie Mouton

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If you find the ocean as peaceful as you do exciting, it may not surprise you much to learn that ocean-based sports, like surfing, have long been described as therapeutic. Only in recent years have experts started to explore the mental health benefits of surf therapy.

In a nutshell, surf therapy involves using the principles of surfing to benefit mental health.

During a surf therapy session, youll learn to use a surfboard to ride waves, which might feel exciting and fun. But this therapeutic exercise can also help you build confidence, relax, and move your body.

If you havent spent much time by the ocean, surf therapy may offer the added benefit of a completely different therapy environment.

Most therapists likely wont recommend surf therapy as a first-line treatment for mental health conditions. Still, this unique approach could prove helpful when used with other treatments, like psychotherapy.

Read on to dive into the potential benefits of surf therapy, plus get the details on how it works and how to try it.

Surf therapy can provide a calming, sensory experience that may help relieve emotional distress and ease a range of mental health or physical symptoms.

For instance, many surf therapy programs offer sessions to people with:

But surf therapy isnt just for people with diagnosed conditions. Anyone can benefit from the approach, emphasizes Roxy Davis, a qualified surf coach and registered psychological counselor currently completing a PhD in surf therapy.

Surf therapy may offer the following specific benefits:

Surf therapy may help improve symptoms of:

A 2019 study considered the effects of a 6-week surf therapy program for U.S. military service members. Researchers found that surf therapy seemed to reduce depression and anxiety among participants and promote a more positive mood overall.

Surf therapy may also have benefits if you live with PTSD: It may help boost your brains ability to tamp down an overactive fight-or-flight response, while also helping improve your mood and emotional mindset.

According to 2020 research, surf therapy helped ease symptoms of PTSD and major depression in active-duty military service members. Participants living with both PTSD and major depression appeared to benefit the most. Not only did surf therapy seem to reduce their depression and anxiety, but it also helped improve their overall mood.

Autism is a developmental condition that can affect communication, behavior, and sensory information processing.

Many experts and autistic people consider autism a part of their identity, not a condition that requires treatment.

Surf therapy doesnt treat autism but the sounds of the ocean, the repetition of the waves, and the distance from potentially overwhelming noises can provide a sensory experience that many autistic people find soothing and comforting.

According to 2018 research, many parents of autistic children say surf therapy seems to reduce anxiety and promote better sleep for their children. Others note the tightness of the wetsuit provides pressure that also helps some children feel calmer and more relaxed.

Surf therapy may also help autistic children:

While research on surf therapy including autistic adult participants remains limited, these benefits may extend to people of any age.

Evidence consistently suggests regular physical activity can do a lot to help relieve depression and anxiety symptoms.

Whats more, exercise may help lower your chances of developing depression.

Surfing requires that you tune in to your body and pay close attention to the movement of the waves.

This act of engaging in the present moment and focusing on whats happening around you can promote mindfulness, which may help ease feelings of tension and stress, and foster a sense of calm.

Spending time in natural environments, like the ocean, doesnt just benefit mental health and overall well-being.

It may also prompt a deeper appreciation for the ocean, including its creatures and ecosystems.

Never thought youd be able to stand up on a surfboard and ride a wave? Trying activities you once considered impossible may help you:

Davis says shes noticed, over the past 2 decades, that learning to surf seems to foster self-esteem among her participants.

Say youre a child whos come from a school where, maybe, youre not the top of anything in academics or sport, and your coach says to you that your goal is to stand up. When you stand up and ride the wave, you feel like, Wow, if I can do that, I can do anything, she says.

A small 2021 study with nine Australian teenagers found that an 8-week surf therapy program seemed to improve their self-esteem and resilience.

Davis says surf therapy can have a ripple effect that goes beyond the person in the water. In addition to providing space to meet new people and practice social skills, surfing can offer the chance to connect.

Like other types of therapy or wellness activities that take place in a group, surf therapy can help you meet new people, socialize, and even bond with other family members trying it out.

Research from 2017 explored the benefits of surf therapy for 48 children and adolescents in foster care. According to the results, surf therapy appeared to help improve social skills, interpersonal relationships, and emotional regulation, along with time management and problem-solving skills.

The 2021 study mentioned above also found that surf therapy seemed to help improve participants social connection and interpersonal skills.

Surf therapy programs differ from organization to organization. Some groups offer one-off sessions, while others create programs where participants come back weekly, every 2 weeks, or once a month.

Generally, though, your session will most likely involve:

That said, the structure and pace of your session will depend largely on your own needs and comfort level. If you feel hesitant about entering the water or anxious about the waves, your instructor might spend time with you on the beach or in the water, talking through the process.

Davis explains that participants should lead the way. Your instructor shouldnt push you to try surfing before you feel ready.

Letting you control the session makes you part of the decision making process, Davis says. In short, youre contributing to your own course.

You dont have to have prior surfing experience to benefit from surf therapy. Its totally fine if youve never surfed before or spent much time in the water at all.

If youre not a confident swimmer, though, your coordinator or surf therapy coach might offer some additional support, like providing an extra instructor.

Surf therapy remains a relatively new approach, but a number of organizations around the world have started to offer surf therapy sessions in an effort to make it more accessible and inclusive.

Though it might go without saying, you do need to live near a beach, or have the ability to travel to a beach, to try surf therapy.

If surf therapy is an option in your area, you can start by searching the internet for surf therapy programs near you.

Davis also suggests exploring programs affiliated with the International Surf Therapy Organization. This organization currently conducts research on surf therapy and works to develop industry standards for the practice.

Its very important to choose an organization that takes safety as a massive responsibility, Davis says.

If you have a physical disability of any kind, you may also want to try an organization with trained adaptive surfing instructors.

According to Davis, surf therapy can be safe and fun for people with a range of physical, developmental, or mental health conditions. Adaptive surf therapy makes it possible to try surf therapy, even if you have trouble standing on a surfboard.

Most existing surf therapy research focuses on children, but adults can benefit, too.

Weve taken surfers from the age of 18 months all the way up to 85 years, Davis says.

Just know some organizations may set limitations on their programs. For instance, some programs only provide surf therapy to people in specific age categories, while other programs focus on people living with specific conditions or disabilities.

Its always a good idea to contact an organization directly to ask if their program might work for you or your child.

Surfing can offer a way to exercise and unwind in a natural environment, and emerging evidence suggests it could do your mental health some good.

The increasing popularity of surf therapy may lead to more support for its potential benefits, plus more widespread opportunities for anyone to ride the waves.

Sian Ferguson is a freelance health and cannabis writer based in Cape Town, South Africa. Shes passionate about empowering readers to take care of their mental and physical health through science-based, empathetically delivered information.

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Nevins, Inc.'s goal is to offer community-based integration and employment for adults in the Charlotte area and across the Carolinas.

CHARLOTTE, N.C. Just a few miles north of Uptown Charlotte is the headquarters for Nevins Inc., a unique organization that's helped adults with intellectual and developmental disabilities for decades.

Nevins, Inc. has been around since 1959 and has been the leading organization for this cause in the Charlotte area and across the Carolinas. It was started by a group of parents who were determined to improve the quality of life for their children, who were born with developmental and intellectual disabilities.

The group's goal is to offer community-based integration and employment for adults in the Charlotte area and across the Carolinas. Those challenges include Down syndrome, epilepsy, traumatic brain injuries, autism and learning disabilities.

Nevins, Inc. offers a number of services, including supported employment, vocational training, community activities, art and music therapy, volunteer opportunities and special exercise programs. It's a dedication to the principle that every person, regardless of their challenges in life, deserves the opportunity to achieve their fullest potential.

The organization takes an individualized, person-centered approach to providing quality care for the adults who are part of the community. Sometimes, people just need a little extra support when they're learning a job. Nevins' supported employment program helps individuals find employment and offers support to help those folks be successful at work. At Nevins, the guirding principles are innovation, vision, integrity and trust. They also have a core belief to respect all people, individualism and unlimited potential.

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Nevins, Inc. is hostinga large fundraiser this weekend: The Early Bird Chili Cook-Off. Tickets are $25 through Oct. 21 and include a wristband for unlimited sampling, one chili vote ticket, one beer ticket, a raffle ticket and an event T-shirt. Kids ages 10 and under are free with a paid adult.

The event starts at 11 a.m. and runs through 4 p.m. at NoDa Brewing Company's North Tryon Street location. A cornhole tournament starts at 11:15 a.m. with awards starting at 3:15 p.m.

WCNC Charlotte is committed to reporting on the issues facing the communities we serve. We tell the stories of people working to solve persistent social problems. We examine how problems can be solved or addressed to improve the quality of life and make a positive difference. WCNC Charlotte is seeking solutions for you. Send your tips or questions tonewstips@wcnc.com.

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