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AS coronavirus restrictions ease and life starts to return to normal, many of us may want to get back our pre-lockdown weight.

Most gyms across the country are now open once again and the frequency of online fitness classes means there's no excuse for us to be coach potatoes.

Read our coronavirus live blog for the latest news & updates

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But if you're struggling to get motivated and lose weight, experts have said there are a number of things you can do to help shed the pounds.

Personal trainer Michael Adu has revealed his seven top tips to help you regain your fitness levels.

Michael, who is a wellness team manager at Glass House Retreat said you need to be kinder to your body and vary your workouts to stay on track.

Here are his top tips for success...

While many of us obsess over the number on the scales, Michael says they aren't always the most motivating tool.

"This is because they do not account for body composition or increased muscle tone" he said.

"Instead, use an item of clothing as a measuring tool and base your progress on how it fits and how you feel wearing it."

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Instead of using the scales to track your progress, Michael said there are alternatives that can help.

He said: "It can take 2-3 months to see physical results following a regular exercise programme but incremental changes will be happening from day one so it is important to track your progress from the start."

Michael recommended using a workout journal, measuring your body composition or using a fitness tracker app.

While some people like to go it alone when it comes to working out, others will find that sharing their fitness journey can help you reach your goals faster.

Michael added: "It can be more fun to work out with someone and it is a great motivator because if one person isnt feeling up to exercising, the other can spur them along and provide moral support."

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While we've all been following Joe Wicks from the comfort of our own homes during lockdown, Michael said seeking professional help could help you achieve the results you want.

He said: "Working with a personal trainer can be highly beneficial as they can motivate you and help build an exercise programme that is bespoke to you and your individual fitness goals to help produce long-term results.

"Many people do not have the correct posture or form when they exercise so having a professional there to assess and correct this will help avoid injury."

Sick of the same old kettle bell workouts, or had enough of the same running routes?

Michael said you should keep your work outs varied to keep you motivated.

He added: "Dont just stick to one form of exercise because your body can learn that pattern which can become mundane.

"By varying cardio with less strenuous exercise such as yoga and pilates, your body will adapt and evolve, helping to improve your overall physical and mental health."

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Making your own playlist of your favourite tracks could spur you on when you're on that final burpee and need motivation.

Michael said the key is to create an energetic playlist.

"Listening to upbeat music will give you the energy to push you to do challenging exercises and extend your workout time so putting together a playlist of your most energetic songs will be one of the biggest motivators to exercise."

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While you have to put the work in to lose weight, you also need to make sure that you're giving your body enough time to recover.

Michael added that both your body and mind need time to recover from intense workouts.

"If you are carrying out intense workouts regularly, try and do these every other day and allow your body and mind to rest on the days between.

"On these rest days, your body will be in a parasympathetic state, allowing you to recover and conserve energy so when you do your work out again you will feel more motivated.

"This can also help your mental wellbeing by reducing anxiety", he said.

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How to get motivated and lose weight after coronavirus lockdown from ditching the scales to buddying up - The Sun

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in Lifestyle 28-08-2020 01:00:00 0 Comments

It's common knowledge that obesity raises your risk of many serious health conditions - like diabetes, heart disease and certain cancers - but a new study has revealed that people who carry unhealthy excess body fat earlier in life, could be putting their brain at risk too.

Researchers from Columbia University studied data on more than 5,000 adults and found that people who are overweight may be more prone to dementia in later life. The study revealed that those aged 20 to 49 who have a high body mass index are up to 2.5 times as likely to go on to develop dementia.

Dr Rosa Sancho, head of research at Alzheimer's Research UK, said: "[The] study links a higher BMI in early adulthood with an increased risk of dementia later in life and underlines the importance of maintaining a healthy weight to help support a healthy brain."

Just as your body changes over time, so too do the strategies that can help you to stay trim and healthy. We asked health experts to give us decade-specific tips for fighting fat and keeping your BMI within a healthy weight range.

1. In your 20s, you should... cut out the liquid calories

No matter how virtuous you are with your diet, binge drinking at the weekend can contribute to weight gain and obesity, as well as putting you at risk of long-term health issues, like high blood pressure, heart disease and stroke.

"Your 20s are generally a time for socialising. It's when many youngsters have left home, have started out on their career path and are meeting up with friends at the pub," says Rob Hobson, head of nutrition for Healthspan (healthspan.co.uk).

He continues: "Alcohol is a diet hijacker and can lead to rapid weight gain." For instance, a standard pint of beer contains 239 calories, and a 175ml glass of wine contains 133, according to NHS figures.

"A simple solution is to water down drinks and look for sugar-free, non-alcohol alternatives. I'd particularly recommend avoiding sugary mixers, as these can be loaded with hidden calories," Hobson adds. A leading brand of tonic, for example, contains 10 times the calories of its slimline version.

2. In your 30s, you should... opt for low-fat alternatives

When you were 23, you might have been able to survive on a diet of takeaway foods and still comfortably slip into your jeans, but now, it will probably take a little bit of extra work to stay slim.

"Lots of people are focused on losing weight in their 30s," observes Hobson. "It could be that you're trying to lose some post-pregnancy weight, or just that your metabolism has gradually slowed down over time."

Hobson says that the key in this age bracket is to build a slow and steady approach to weight loss - "utilising simple changes is the best way to lose weight, rather than crash diets", he notes.

His top tips are to switch to low-fat options and swap to whole grain foods, to reduce your sugar intake.

"In your 30s, it's also a good idea to learn a few basic meal-planning strategies, or quick healthy meals that you know you love," adds David Wiener, training specialist at Freeletics (freeletics.com). "This can help you minimise food prep time and maximise the nutrient-rich foods that keep you lean and boost your energy - even when you're on the go."

And if you've never stepped foot on a treadmill before, it's probably a good time to invest in a gym membership. "You might start to notice small changes to your body that weren't there in your 20s, so think about reaping the toning benefits of exercising more, especially if you generally live a sedentary lifestyle," adds Hobson.

3. In your 40s, you should... have healthy snacks on hand

Juggling family life and more career responsibilities can cause stress for many people in their 40s, warns Hobson, who adds: "This is often a time when we're more likely to turn to comfort or emotional eating, to deal with the pressures of big life changes."

His solution is to keep healthy snacks in your kitchen, such as nuts, seeds, fruits and chopped vegetables, so you won't be tempted by sugary cakes and biscuits - which are fine in moderation, but add little nutritional value to your diet.

Because we're spending a lot more time at home at the moment, it can be easy to snack more than usual, so why not use your recouped commuting time to prep some homemade cupboard staples?

You could bake your own energy bars or whizz up some chickpeas, garlic, oil and lemon juice for a healthy hummus dip.

"Alongside a healthier diet, I'd recommend finding strategies to manage the stress and anxiety that leads to comfort eating," says Hobson.

This could be taking time to exercise, getting enough restful sleep, cutting down on alcohol or trying wellbeing tools, like meditation and yoga.

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Lose weight for mind and body - The Portugal News

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Couples who attempt to lose weight together are almost three times more likely to be successful, a study has found.

Heart attack survivors in the Netherlands were given lifestyle plans to aid recovery and cut their risk of suffering another.

Partners were encouraged to join in, so scientists could compare the success rates between couples who attempted to lose weight together and those who didnt.

Survivors keen to drop the pounds lost more weight if they were supported by their spouse, results showed.

And they were 2.7 times more likely to lose weight over a year than those who did it without the support of their partner, the researchers said.

But partner participation did not influence the success rates of quitting smoking or exercising more, which the researchers suggested requires more personal motivation.

The study, led by Lotte Verweij, a registered nurse and PhD student at Amsterdam University of Applied Sciences, was presented during a virtual briefing today at the annual European Society of Cardiology (ESC) Congress.

Ms Verweijj said: Our study shows that when spouses join the effort to change habits, patients have a better chance of becoming healthier particularly when it comes to losing weight.

A heart attack is when heart tissue dies because blood to the heart is blocked, most often due to a buildup of fat or cholesterol.Its different from cardiac arrest, when the hearts electrical system malfunctions.

Its important for heart attacks survivors to receive follow-up care so doctors can monitor their recovery and prevent another episode.

It typically includes annual blood pressure checks, a blood test for cholesterol and kidney function and a review of medication.

The three main ways to prevent a heart attack are to eat healthier to avoid hardening of the arteries, stopping smoking and keeping blood pressure down, the NHS says.

Being active can lower your blood pressure by keeping the heart and blood vessels in good condition.

If a person has persistent high blood pressure, it puts an extra strain on the arteries and heart, increasing the likelihood of a heart attack.

A total of 824 heart attack survivors were randomly assigned to receive either standard care with the addition of a lifestyle programme or standard care alone.

The 411 patients in the intervention group were able to pick from three programmes for weight reduction, physical activity, or to stop smoking.

Research had previously shown heart attack survivors were more likely to adjust their behaviour if they were given programmes to guide them.

The latest analysis which tracked patients for a year wanted to see if partner contribution helped make those changes easier.

Spouses were encouraged to attend the free sessions. Some 48 per cent of partners participated, defined as attending at least once.

Patients with a participating partner were almost three times more successful in losing weight compared to those who did it alone.

They lost more weight compared to patients with a partner who did not join the programme, said Ms Verweij, but did she did not reveal by how much.

There was nomore improvement in smoking cessation or physical activity when partners actively participated, however.

These lifestyle issues may be more subject to individual motivation and persistence, Ms Verwij said.

Lifestyle improvement after a heart attack is a crucial part of preventing repeat events.

Couples often have comparable lifestyles and changing habits is difficult when only one person is making the effort.

Practical issues come into play, such as grocery shopping, but also psychological challenges, where a supportive partner may help maintain motivation.

The weight loss programme was weekly group sessions with a Weight Watchers coach for a year. For physical activity, an online coach was provided.

The smoking cessation programme was motivational interviewing by a trained professionals for three months plus a prescription of nicotine replacement or varenicline therapy as appropriate.

Standard care consisted of visits to the cardiologist and cardiac rehabilitation plus up to four visits to a nurse-coordinated programme to encourage healthy living.

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Losing weight is easier if your spouse joins in: Success rate is almost THREE times higher - Brinkwire

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For his exemplary work and contributions as a businessman, Chris was awarded the Entrepreneur of the Year award by the trade magazine Fitness Tribune.

Chris Steiner had also arranged the Miss Austria and Miss Vienna 2017 elections and took a key interest in helping celebrated personalities like Silvia Schneider not only equip and enter these events but also help her win Miss Austria in 2016. Furthermore, in 2017 he also succeeded in winning two miss elections including the Miss Austria elections with Celine Schrenk and Sarah Chvala respectively.

For his exemplary work and contributions as a businessman, Chris was awarded the Entrepreneur of the Year award by the trade magazine Fitness Tribune.

As of today, Chris stands proprietor to 48 different EMS Clubs in 3 different nations. And with his enthusiasm, Chris had also launched SLIMANDO, a product one of its kind that activates the metabolism in the human body to help reduce weight. The product consists of a 7-day cure based routine incorporating the popular HCG diet.

Apart from this, he owns a lifestyle gym in Leoben which has got more than 1,360 active members. Chris Steiner is positively an inspiring figure and has got several other plans to make his personage in the fitness industry. With his seminars and training, he also continues to coach people to stay fit and is also helping them with some kickass business ideas to break into the market.

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Chris Steiner: A man who took the fitness industry by storm - LA Progressive

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U.S. Biologics License Application for TransCon hGH submitted to U.S. Food and Drug Administration for pediatric growth hormone deficiency

Approval of Paediatric Investigation Plan by European Medicines Agency clears path for filing Marketing Authorisation Application for TransCon hGH in Europe in third quarter

New data from the four-week, fixed dose, double-blind portion of PaTH Forwarddemonstrated statistically significant and clinically meaningful improvementsin SF-36 functional health and well being outcomes

Conference call today at 4:30 p.m. Eastern Time

COPENHAGEN, Denmark, Aug. 27, 2020 (GLOBE NEWSWIRE) -- Ascendis Pharma A/S (Nasdaq: ASND), a biopharmaceutical company that utilizes its innovative TransCon technologies to address unmet medical needs, today announced new data from PaTH Forward and financial results for the quarter ended June 30, 2020.

We are executing across the globe on all elements of our Vision 3x3, including preparation for the expected U.S. launch for TransCon hGH following submission of our Biologics License Application (BLA) to the U.S. Food and Drug Administration (FDA) in June, and preparing to submit the Marketing Authorisation Application (MAA) to the European Medicines Agency (EMA) for TransCon hGH in Europe planned for third quarter, said Jan Mikkelsen, Ascendis Pharmas President and Chief Executive Officer.

Mr. Mikkelsen continued, Additionally, with todays data release, we have, for the first time in a randomized, double-blind, placebo-controlled trial, demonstrated that a therapy for hypoparathyroidism (HP) may have a significant impact on improving quality of life for people living with HP compared to the standard of care. Our new data showed that TransCon PTH demonstrated a statistically significant1 and clinically meaningful impact on the SF-36 Health Survey (SF-36), a quality of life assessment tool validated to measure functional health and well being compared to placebo.2 Analysis of these exploratory endpoints, combined with expected findings from our proprietary patient reported outcome instrument, called Hypoparathyroidism Patient Experience Scale (HPES), will support the emerging body of evidence that TransCon PTH may function as a hormone replacement therapy and make a meaningful difference in improving the lives of people with HP.

Corporate Highlights & Progress

Second Quarter 2020 Financial Results

For the second quarter, Ascendis Pharma reported a net loss of 94.9 million, or 1.97 per share (basic and diluted) compared to a net loss of 58.9 million, or 1.25 per share (basic and diluted) for the same period in 2019.

Revenue for the second quarter was 1.4 million compared to 3.2 million in the same quarter of 2019. The decrease was due to a lower amount of license and service revenue being recognized from the companys strategic investment in VISEN Pharmaceuticals.

Research and development (R&D) costs for the second quarter were 63.6 million compared to 43.8 million during the same period in 2019. Higher R&D costs in 2020 reflect an increase in personnel-related costs, overhead costs allocated to R&D, and the continued progress in development of the companys product candidates.

Selling, general and administrative (SG&A) expenses for the second quarter were 20.8 million compared to 11.0 million during the same period in 2019. The increase is primarily due to additional personnel-related costs, higher IT and other site costs, and continued build out of the companys commercial capabilities.

As of June 30, 2020, Ascendis Pharma had cash, cash equivalents and marketable securities totaling 471.6 million compared to 534.4 million as of March 31, 2020. As of June 30, 2020, Ascendis Pharma had 48,345,782 ordinary shares outstanding.

Conference Call and Webcast information

Ascendis Pharma will host a conference call and webcast today at 4:30 p.m. Eastern Time (ET) to discuss its second quarter 2020 financial results. Details include:

A live webcast of the conference call will be available on the Investors and News section of the Ascendis Pharma website at http://www.ascendispharma.com. A webcast replay will also be available on this website shortly after conclusion of the event for 30 days.

About Ascendis Pharmas Pipeline

Ascendis Pharma currently has three product candidates in clinical development in rare endocrine diseases:

Additionally, the company has established oncology as its second therapeutic area of focus and plans to submit an IND or similar in the fourth quarter of 2020 for TransCon TLR7/8 Agonist, the companys first oncology product candidate.

AboutAscendis Pharma A/S

Ascendis Pharmais applying its innovative platform technology to build a leading, fully integrated biopharma company focused on making a meaningful difference in patients lives. Guided by its core values of patients, science and passion, the company utilizes its TransCon technologies to create new and potentially best-in-class therapies.

Ascendis Pharmacurrently has a pipeline of three independent endocrinology rare disease product candidates in clinical development and is advancing oncology as its second therapeutic area of focus. The company continues to expand into additional therapeutic areas to address unmet patient needs.

Ascendis is headquartered inCopenhagen, Denmark, with additional offices in Heidelberg andBerlin, Germany, and inPalo AltoandRedwood City, California.

Forward-Looking Statements

This press release contains forward-looking statements that involve substantial risks and uncertainties. All statements, other than statements of historical facts, included in this press release regarding Ascendis future operations, plans and objectives of management are forward-looking statements. Examples of such statements include, but are not limited to, statements relating to (i) Ascendis plans to submit its marketing application for TransCon hGH in in Europe in the third quarter of 2020, (ii) Ascendis plans to report six-month data from the open-label extension portion of the PaTH Forward Trial during the third quarter of 2020, (iii) Ascendis plans to submit regulatory filings to initiate a global phase 3 trial evaluating TransCon PTH in North America, Europe and Asia in the fourth quarter of 2020, (iv) Ascendis ability to apply its platform technology to build a leading, fully integrated biopharma company, (v) Ascendis product pipeline and expansion into additional therapeutic areas, and (vi) Ascendis expectations regarding its ability to utilize its TransCon technologies to create new and potentially best-in-class therapies. Ascendis may not actually achieve the plans, carry out the intentions or meet the expectations or projections disclosed in the forward-looking statements and you should not place undue reliance on these forward-looking statements. Actual results or events could differ materially from the plans, intentions, expectations and projections disclosed in the forward-looking statements. Various important factors could cause actual results or events to differ materially from the forward-looking statements that Ascendis makes, including the following: unforeseen safety or efficacy results in its oncology programs, TransCon hGH, TransCon PTH and TransCon CNP or other development programs; unforeseen expenses related to the development and potential commercialization of its oncology programs, TransCon hGH, TransCon PTH and TransCon CNP or other development programs, selling, general and administrative expenses, other research and development expenses and Ascendis business generally; delays in the development of its oncology programs, TransCon hGH, TransCon PTH and TransCon CNP or other development programs related to manufacturing, regulatory requirements, speed of patient recruitment or other unforeseen delays; dependence on third party manufacturers to supply study drug for planned clinical studies; Ascendis ability to obtain additional funding, if needed, to support its business activities and the effects on its business of the worldwide COVID-19 pandemic. For a further description of the risks and uncertainties that could cause actual results to differ from those expressed in these forward-looking statements, as well as risks relating to Ascendis business in general, see Ascendis prospectus supplement filed onJuly 9, 2020and Ascendis current and future reports filed with, or submitted to, theU.S. Securities and Exchange Commission(SEC), including its Annual Report on Form 20-F filed with theSEConApril 3, 2020. Forward-looking statements do not reflect the potential impact of any future in-licensing, collaborations, acquisitions, mergers, dispositions, joint ventures, or investments that Ascendis may enter into or make. Ascendis does not assume any obligation to update any forward-looking statements, except as required by law.

Ascendis,Ascendis Pharma, theAscendis Pharmalogo, the company logo and TransCon are registered trademarks owned by theAscendis Pharma Group. August 2020Ascendis Pharma A/S.

FINANCIAL TABLES FOLLOW

____________1 Data on file.2 Maruish, M. E. (Ed.). Users manual for the SF-36v2 Health Survey (3rd ed.). Lincoln, RI: QualityMetric Incorporated.3 Horton WA, et al.Lancet. 2007;370(9582):162172.4 D.B. Rosen, et al. Poster presented at the American Association of Cancer Research (AACR) 2020 Virtual Annual Meeting II, June 2224 (virtual).5 Pauli RM. J Rare Dis. 2019; 14:1

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Ascendis Pharma A/S Reports Second Quarter 2020 Financial Results and Announces New Data from the Four-Week, Fixed Dose, Double-Blind Portion of the...

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The research study on Global Hormone Replacement Therapy market 2019 presents an extensive analysis of current Hormone Replacement Therapy market size, drivers, trends, opportunities, challenges, as well as key Hormone Replacement Therapy market segments. Further, it explains various definitions and classification of the Hormone Replacement Therapy industry, applications, and chain structure.In continuation of this data, the Hormone Replacement Therapy report covers various marketing strategies followed by key players and distributors. Also explains Hormone Replacement Therapy marketing channels, potential buyers and development history. The intent of global Hormone Replacement Therapy research report is to depict the information to the user regarding Hormone Replacement Therapy market forecast and dynamics for the upcoming years. The Hormone Replacement Therapy study lists the essential elements which influence the growth of Hormone Replacement Therapy industry. Long-term evaluation of the worldwide Hormone Replacement Therapy market share from diverse countries and regions is roofed within the Hormone Replacement Therapy report. Additionally, includes Hormone Replacement Therapy type wise and application wise consumption figures.

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Hormone Replacement Therapy Market 2020-2029 / Growth, Emerging Trends And Forecast - The News Brok

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Global Infrared Search and Track (IRST) System Market: Trends Estimates High Demand by 2027

The Infrared Search and Track (IRST) System Market 2020 report includes the market strategy, market orientation, expert opinion and knowledgeable information. The Infrared Search and Track (IRST) System Industry Report is an in-depth study analyzing the current state of the Infrared Search and Track (IRST) System Market. It provides a brief overview of the market focusing on definitions, classifications, product specifications, manufacturing processes, cost structures, market segmentation, end-use applications and industry chain analysis. The study on Infrared Search and Track (IRST) System Market provides analysis of market covering the industry trends, recent developments in the market and competitive landscape.

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The final report will add the analysis of the Impact of Covid-19 in this report Infrared Search and Track (IRST) System industry.

Some of The Companies Competing in The Infrared Search and Track (IRST) System Market are: Leonardo S.p.A, Thales Group, Rheinmetall AG, Lockheed Martin Corporation, Northrop Grumman Corporation, Aselsan A.S, HGH Systmes Infrarouges SAS, Safran S.A, Tonbo Imaging Private Limited, and Hughes Network Systems LLC

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The report scrutinizes different business approaches and frameworks that pave the way for success in businesses. The report used Porters five techniques for analyzing the Infrared Search and Track (IRST) System Market; it also offers the examination of the global market. To make the report more potent and easy to understand, it consists of info graphics and diagrams. Furthermore, it has different policies and improvement plans which are presented in summary. It analyzes the technical barriers, other issues, and cost-effectiveness affecting the market.

Global Infrared Search and Track (IRST) System Market Research Report 2020 carries in-depth case studies on the various countries which are involved in the Infrared Search and Track (IRST) System market. The report is segmented according to usage wherever applicable and the report offers all this information for all major countries and associations. It offers an analysis of the technical barriers, other issues, and cost-effectiveness affecting the market. Important contents analyzed and discussed in the report include market size, operation situation, and current & future development trends of the market, market segments, business development, and consumption tendencies. Moreover, the report includes the list of major companies/competitors and their competition data that helps the user to determine their current position in the market and take corrective measures to maintain or increase their share holds.

What questions does the Infrared Search and Track (IRST) System market report answer pertaining to the regional reach of the industry?

The report claims to split the regional scope of the Infrared Search and Track (IRST) System market into North America, Europe, Asia-Pacific, South America & Middle East and Africa. Which among these regions has been touted to amass the largest market share over the anticipated duration

How do the sales figures look at present how does the sales scenario look for the future?

Considering the present scenario, how much revenue will each region attain by the end of the forecast period?

How much is the market share that each of these regions has accumulated presently

How much is the growth rate that each topography will depict over the predicted timeline

A short overview of the Infrared Search and Track (IRST) System market scope:

Global market remuneration

Overall projected growth rate

Industry trends

Competitive scope

Product range

Application landscape

Supplier analysis

Marketing channel trends Now and later

Sales channel evaluation

Market Competition Trend

Market Concentration Rate

Reasons to Read this Report

This report provides pin-point analysis for changing competitive dynamics

It provides a forward looking perspective on different factors driving or restraining market growth

It provides a six-year forecast assessed on the basis of how the market is predicted to grow

It helps in understanding the key product segments and their future

It provides pin point analysis of changing competition dynamics and keeps you ahead of competitors

It helps in making informed business decisions by having complete insights of market and by making in-depth analysis of market segments

TABLE OF CONTENT:

Chapter 1: Infrared Search and Track (IRST) System Market Overview

Chapter 2: Global Economic Impact on Industry

Chapter 3: Infrared Search and Track (IRST) System Market Competition by Manufacturers

Chapter 4: Global Production, Revenue (Value) by Region

Chapter 5: Global Supply (Production), Consumption, Export, Import by Regions

Chapter 6: Global Production, Revenue (Value), Price Trend by Type

Chapter 7: Global Market Analysis by Application

Chapter 8: Manufacturing Cost Analysis

Chapter 9: Industrial Chain, Sourcing Strategy and Downstream Buyers

Chapter 10: Marketing Strategy Analysis, Distributors/Traders

Chapter 11: Infrared Search and Track (IRST) System Market Effect Factors Analysis

Chapter 12: Global Infrared Search and Track (IRST) System Market Forecast to 2027

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In-Depth Study On Infrared Search and Track (IRST) System Market With Top Key Players Such As Leonardo SpA, Thales Group, Rheinmetall AG, Lockheed...

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By SHIRLEY SYMISTER

Exercise is very important for overall health. It can help you to lose weight, stay at a healthy weight, lower the risk of some diseases and help with managing emotional health.

With gyms closed and social distancing in place, finding a time and place to exercise is more difficult than ever before. However, there are still ways to get the exercise you need this summer, regardless of where you are:

While building your COVID-era exercise practice, keep in mind these recommendations:

Get your cardio in by walking quickly, riding a bike slowly, jogging, running, or participating in workout classes.

Every bit of movement counts! For more information about physical activity basics, visit https://www.cdc.gov/physicalactivity/basics/index.htm.

Shirley Symister is a project manager for Montefiore Health Systems Office of Community & Population Health

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Health Check: Summertime Exercise in the Time of Social Distancing - Norwood News

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Even before the pandemic hit, staying at home everyday always left me feeling restless. I am the type of person who needs to be out and about doing something productive, whether its finishing errands, meeting with friends or simply walking in the park. So, aware that I would be spending countless monotonous days at home in this new normal, I knew I had to redirect my energy somewhere else. Thats why I turned to working out and learning yoga.

Aside from some research, nonprofit and internship work, I have spent the majority of my time in quarantine exercising, usually seven times a week if my body can handle it. It isnt as if I havent exercised before. In fact, I would say that I exercised pretty consistently even before quarantine; however, I didn't have a regimen in place, and studies and extracurriculars would often get in the way of making substantial fitness progress.

Always known as the short girl with the fast metabolism, l was never really conscious about my appearance until I saw the effects of the dreaded Freshman 15 after my first semester at Hopkins. Realistically, I know it did not affect me as terribly as I envisioned it in my head, but it still made me more conscious about what I ate and how I was working out.

With extra time on my hands and still reeling from the effects of the Freshman 15, I began my fitness journey in quarantine strong. I was exercising everyday and even completed an isolated 10k with my cousins for coronavirus patients. However, with extra time at home in quarantine, my mind would unwittingly wander into the dreaded area of insecurities. Knowing the amount of effort I was putting into staying fit, and seeing photos of the body I aspired to have, soon became very damaging. On many occasions, I had to stop myself from obsessing over the most effective workouts and falling into the dangerous mindset that I needed to eat less or skip meals in order to tone my body.

Deep down, I knew that I had made my core and arms stronger, and I just needed to focus on what I had already accomplished instead of what I was still lacking. Maybe I would never be able to return to my pre-college weight, but did I really want to give up my current healthier lifestyle to backtrack into my malnourished self?

Alongside the physical effort of completing various workout programs, it took a lot of mental effort to start focusing on developing a healthy mindset alongside a healthy body. I attribute part of the process to the materials I learned in my Abnormal Psychology class. Because I was aware of some of the bad habits of a potential eating disorder, I was able to recognize them in my own life and during discussions with friends about shared health issues. From there, I used this knowledge to turn my negative thoughts into positive fuel to make me more conscious about reforming my life for the better. I began by reading countless blogs and watching YouTube videos by verified nutritionists to learn how to eat and work out right.

Of course, it was not a straightforward path. There were still times when my mind would unconsciously drift back to my negative thoughts even after I began making changes to my lifestyle. To counter this, I found foods and exercises that I genuinely enjoyed, so that I would look forward to the changes I was making to my diet and exercise rather than be left dreaming of the desserts I was missing. Transforming my attitude was definitely not an easy thing to do, and I especially do not want to minimize any of the challenges and distress that those diagnosed with an eating disorder go through. I acknowledge that I am lucky enough to have access to resources to educate myself on these topics.

The first step I had to do was determine my own personal goals, which were to tone, get stronger and to plan the right course of action. Rather than obsessing over how much I was eating, I instead redirected my attention toward the kinds of food I was eating. Of course, if your goal is to lose weight, the amount of food you eat does matter. But, in my case, I incorporated more protein and vegetables in my diet to proportionate these food groups with the amount of carbs I ate.

I also had to stop the nasty habit of hating on myself whenever I ate a lot of sweets or carbs (my weakness!), especially during the weekly lunches with my extended family on Sundays, designated as my cheat day. I learned that prohibiting myself from satisfying my cravings only made me want them more. Learning about achieving food freedom not only made me happier but also taught me to listen to my body to control food rather than let food control me.

Most importantly, I learned to focus on myself. The path to fitness is different for everybody, and there are various factors that you need to take into account including genetics, current lifestyle and body type that will affect how quickly or slowly you are able to reach your goals. Chloe Ting and Pamela Reif have seemed to become household names over quarantine, but maybe their workout plans just arent for you.

Dancing, high-intensity interval training workouts, yoga, weight training there are so many options worth exploring! You may draw inspiration from all the fitness queens out there but constantly comparing yourself to others is a fruitless pursuit that may only lead to more self-doubt and negativity. In fact, you can take everything I have said here with a grain of salt if you think that it isnt applicable to your lifestyle. And that is completely okay, as long as you are able to decide on the path that will be most beneficial to you and your goals.

Eat right, listen to your body and focus on your OWN development. These are the three big lessons I have learned while working on my fitness in quarantine. I am still, by no means, the strongest or fittest person out there, but I know that I have definitely improved personally. I am now able to eat healthier and live happier, mindful of how much stronger mentally and physically I have become over the past few months. What used to be a chore has now become a stress reliever for me. I finish my daily workouts pumped with endorphins and filled with a much more positive outlook about a future beyond this pandemic.

More:
Exercising toward a healthy mind - Johns Hopkins News-Letter

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Testosterone Replacement Therapy market to Grow at a Whopping 4.4% from 2019 to 2027 - The Daily Chronicle

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