Podcasts about physical activity guidelines

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2928: John Gilbert challenges the argument that exercise hinders weight loss by triggering overeating, as presented in John Cloud's Time article. He highlights the importance of exercise beyond aesthetics, emphasizing its role in long-term health and chronic disease prevention. Rather than dismissing structured exercise, he advocates for a balanced approach that combines physical activity with scientifically backed strategies for weight management and overall well-being. Read along with the original article(s) here: https://bengreenfieldlife.com/article/fat-loss-articles/why-exercise-wont-make-you-thin-part-ii/ Quotes to ponder: "The number on the scale does not and should not equate to self-dignity." "Very few people are able to maintain a healthy weight without regular physical activity, and those who do are still at high risk of chronic disease due to being sedentary." "If this were the case, 'wouldn't those who exercise the most be the fattest?' And of course, this is not the case.” Episode references: Physical Activity Guidelines for Americans: https://health.gov/paguidelines Learn more about your ad choices. Visit megaphone.fm/adchoices

Discover all of the podcasts in our network, search for specific episodes, get the Optimal Living Daily workbook, and learn more at: OLDPodcast.com. Episode 2928: John Gilbert challenges the argument that exercise hinders weight loss by triggering overeating, as presented in John Cloud's Time article. He highlights the importance of exercise beyond aesthetics, emphasizing its role in long-term health and chronic disease prevention. Rather than dismissing structured exercise, he advocates for a balanced approach that combines physical activity with scientifically backed strategies for weight management and overall well-being. Read along with the original article(s) here: https://bengreenfieldlife.com/article/fat-loss-articles/why-exercise-wont-make-you-thin-part-ii/ Quotes to ponder: "The number on the scale does not and should not equate to self-dignity." "Very few people are able to maintain a healthy weight without regular physical activity, and those who do are still at high risk of chronic disease due to being sedentary." "If this were the case, 'wouldn't those who exercise the most be the fattest?' And of course, this is not the case.” Episode references: Physical Activity Guidelines for Americans: https://health.gov/paguidelines Learn more about your ad choices. Visit megaphone.fm/adchoices

Now in its 25th year, K-State Research and Extension's Walk Kansas program continues to help thousands of participants meet or exceed the Physical Activity Guidelines for Americans recommendations. This year's event runs from March 30th to May 24th. Registration starts on March 4th. Walk Kansas state leader and northeast area family and consumer sciences specialist, Sharolyn Jackson, discusses how this long-running health and wellness program benefits participants. Sound Living is a weekly public affairs program addressing issues related to families and consumers. It is hosted by Jeff Wichman. Each episode shares the expertise of K-State specialists in fields such as child nutrition, food safety, adult development and aging, youth development, family resource management, physical fitness and more. Send comments, questions or requests for copies of past programs to ksrenews@ksu.edu. K‑State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well‑being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K‑State campus in Manhattan.

Walk Kansas, an eight-week health and wellness program from K-State Research and Extension, celebrates its 25th year as a statewide program this spring. It begins March 30th and continues through May 24th. Walk Kansas State Leader and Northeast Area Family and Consumer Sciences specialist, Sharolyn Jackson, says each year, Walk Kansas brings a renewed focus on helping participants meet the Physical Activity Guidelines for Americans and increasing the amount of fruits and vegetables they consume. She previews some of the activities planned for Walk Kansas 2025. Sound Living is a weekly public affairs program addressing issues related to families and consumers. It is hosted by Jeff Wichman. Each episode shares the expertise of K-State specialists in fields such as child nutrition, food safety, adult development and aging, youth development, family resource management, physical fitness and more. Send comments, questions or requests for copies of past programs to ksrenews@ksu.edu. K‑State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well‑being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K‑State campus in Manhattan.

The U.S Department of Health and Human Services Office of Disease Prevention and Health Promotion has released the second edition of their Physical Activity_Guidelines (available as a pdf). The guidelines provide evidence-based guidance to help people maintain or improve their health through physical activity. They also have released a number of Read More Shared by United Resource Connection January 1, 2025

Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comMy Coaching Options⬇️Group Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL

Chris Hughen sat down with Katrina Piercy to discuss the Physical Activity Guidelines. Katrina is the Director of the Division of Prevention Science at the Office of Disease Prevention and Health Promotion. We dive into the current national and international physical activity guidelines, the benefits of meeting or at least moving towards meeting the guidelines, moderate vs vigorous aerobic activity, barriers and efforts for improving physical activity levels across the US, practical recommendations for clinicians, and much more. Watch the full episode: https://youtu.be/8T9l0qm6P_0  Resources:  Health.gov/moveyourway Activity planner for adults to set personalized activity goals Materials for health care providers  Fact sheets, posters, and other resources --- Follow Us: YouTube: https://www.youtube.com/e3rehab  Instagram: https://www.instagram.com/e3rehab/ Twitter: https://twitter.com/E3Rehab --- Rehab & Performance Programs: https://store.e3rehab.com/  Newsletter: https://e3rehab.ck.page/19eae53ac1  Coaching & Consultations: https://e3rehab.com/coaching/  Articles: https://e3rehab.com/articles/  Apparel: https://store.e3rehab.com/collections/frontpage  --- Podcast Sponsors: Legion Athletics: Get 20% off using "E3REHAB" at checkout! - https://legionathletics.rfrl.co/wdp5g  Vivo Barefoot: Get 20% off all shoes! - https://www.vivobarefoot.com/e3rehab Tindeq: Get 10% off your dynamometer using “E3REHAB” at checkout - https://tindeq.com/ --- @dr.surdykapt @tony.comella @dr.nicolept @chrishughen @nateh_24 --- This episode was produced by Matt Hunter

The latest HSE Talking Health and Wellbeing Podcast talks about the new national physical activity and sedentary behaviour guidelines. Professor Elaine Murtagh and Associate Professor Grainne Hayes from the University of Limerick. The episode centres around the newly launched physical activity and sedentary behaviour guidelines, exploring their significance, updates from previous guidelines, and recommendations for various population subgroups, including those with disabilities. The conversation highlights the importance of reducing sedentary behaviour, incorporating muscle-strengthening activities, and understanding the intensity of physical activity. Understanding these intensity levels helps individuals gauge their activity and ensure they are meeting the recommended guidelines. For more information about the guidelines visit https://www.gov.ie/en/publication/44751-every-move-counts-national-physical-activity-and-sedentary-behaviour-guidelines-for-ireland/ Please get in touch to find out more about our podcast series or the work of HSE Health and Wellbeing Healthandwellbeing.communications@hse.ie   Produced by GKMedia.ie

Where to find me⬇️IG: @JordanLipsFitnessPodcast: Where Optimal Meets PracticalWebsite: JordanLipsFitness.comMy Coaching Options⬇️Group Programming [Gym Program]Group Programming [Home Gym]Helping you find the balance between OPTIMAL and PRACTICAL

In this episode, host Mark Bayer welcomes Dr. Amy Bantham, CEO and founder of Move to Live More, to discuss practical ways to incorporate physical activity into our hectic lives.   The episodes touches on: The biochemical benefits of exercise Strategies to maintain fitness habits The updated Physical Activity Guidelines, which include the benefits achieved by even one minute of exercise Dr. Bantham shares her experiences balancing a demanding career and family responsibilities and provides insights into how public health policies are evolving to promote proactive health measures.   She introduces her new book, 'Move to Live More,' a guide for parents and caregivers to help their children stay active and healthy.   Here's where you can find the topics covered in this week's episode:   00:00 Introduction and Sponsor Message 00:32 Guest Introduction: Dr. Amy Bantham 01:45 Balancing Health and Busy Lives 04:17 The Science of Physical Activity 09:01 Making Exercise a Habit 13:24 Public Policy and Health Advocacy 16:21 New Book: Move to Live More 19:09 Conclusion and Farewell   Resources mentioned in the episode   Move to Live More, by Amy Bantham, DrPH      

An interview with Malorie Polster, Physical Activity Advisor, and Katie Costello, ORISE Health Communications Fellow, at the U.S. Department of Health and Human Services Office of Disease Prevention and Health Promotion.We've generally found that the main messages of Move Your Way, really promoting the social components of being active. People really do want to get active with their friends, with their family, they don't like to do it alone. And helping people find ways to be active that are really enjoyable or fit well into their lifestyles really do resonate across all of those audiences.Malorie Polster and Katie CostelloMaking the Physical Activity Guidelines accessibleTranslating the evidence for different audiencesDetermining what resonates with different audiencesPositive framing to support consumer behavior changeCommunities using the campaign to help community members move their wayCommunity Playbook resources making an impactMaking the Community Playbook even more actionable and accessiblehttps://health.gov/our-work/nutrition-physical-activity/move-your-way-community-resourceshttps://www.movetolivemore.com/https://www.movetolivemore.com/bookhttps://www.linkedin.com/company/move-to-live-more@MovetoLiveMore

We hear about the final report on the Desmond Inquiry, a Maritimer on the board of Dying with Dignity Canada reacts to the federal government's decision to pause extending medically assisted death to those suffering from mental illness. And on the phone-in...physiotherapist Laura Lundquist talks about the physical activity guidelines and answers your questions about treating and avoiding injury.

진행자: 간형우, Ali Abbot One in two Koreans physically inactive: report 기사 요약: 한국인 2명 중 1명 WHO 권고 신체활동량 미달…복지부 “성인, 1주일 2시간반∼5시간 중강도 운동 해야” [1] Almost half of Korean adults are not moving their bodies enough, failing to meet the physical activity standards set by the World Health Organization, a health report revealed on Sunday. *reveal: 드러내다, 밝히다 [2] According to the “Physical Activity Guidelines for Koreans Revised Edition,” released by the Ministry of Health and Welfare, as of 2021, 47.1 percent of Korean adults fell short of recommended physical activity levels, compared to the global average of 72 percent who meet the WHO's recommended physical activity levels. *fall short of: ~에 미치지 못하다 *recommend: 추천하다 [3] The portion of people meeting the recommended level among Korean adults decreased by more than 10 percentage points from 58.3 percent in 2014. *portion: 부분 [4] The WHO recommends that adults aged between 18 and 64 engage in at least 150 minutes of moderate intensity aerobic physical activity, or at least 75 minutes of vigorous intensity aerobic physical activity, per week. *engage in: ~에 관여/참여하다 *moderate: 보통의, 중간의 *intensity: 강도 *aerobic: 유산소 *vigorous: 활발한   기사 원문: https://www.koreaherald.com/view.php?ud=20240107000081 [코리아헤럴드 팟캐스트 구독] 아이튠즈(아이폰):https://itunes.apple.com/kr/podcast/koliaheleoldeu-paskaeseuteu/id686406253?mt=2 네이버 오디오 클립(아이폰, 안드로이드 겸용): https://audioclip.naver.com/channels/5404 팟빵 (안드로이드): http://www.podbbang.com/ch/6638 위 팟캐스트 에피소드에는 스포티파이의 후원광고를 포함하고 있습니다. 지금 바로 스포티파이 포 팟캐스터에서 팟캐스트를 만들어보세요! http://podcasters.spotify.com

The U.S Department of Health and Human Services Office of Disease Prevention and Health Promotion recently released the second edition of their Physical Activity_Guidelines (available as a pdf). The guidelines provide evidence-based guidance to help people maintain or improve their health through physical activity. They also have released a number of Read More Shared by United Resource Connection January 3, 2024

Episode 158: Strength Training PrinciplesFuture Dr. Hasan explains the importance of adding muscle strength exercises to our routine physical activity. Dr. Arreaza asked questions about some terminology and reminded us of the physical activity guidelines for Americans.    Written by Syed Hasan, MSIV, Ross University School of Medicine. Editing by Hector Arreaza, MD.You are listening to Rio Bravo qWeek Podcast, your weekly dose of knowledge brought to you by the Rio Bravo Family Medicine Residency Program from Bakersfield, California, a UCLA-affiliated program sponsored by Clinica Sierra Vista, Let Us Be Your Healthcare Home. This podcast was created for educational purposes only. Visit your primary care provider for additional medical advice.An Introduction to Strength Training Principles.Arreaza: Hello, everyone. Welcome to episode 158. [Introduce myself]. We are recording this episode right before Christmas but by the time you listen to this episode it will be 2024, so Happy New Year! It has been a busy time in our residency, we had lots of interviews, parties, and, of course, lots of learning and teaching. I apologize for our absence in the last few weeks, but we are back for good. We have Syed today, hi, Syed, please introduce yourself.Syed: Hi Dr. Arreaza, and hello everybody. My name is Syed. I am a fourth-year medical student at Ross University School of Medicine. I'm also a lifting enthusiast. One of my many goals in life is to look like I lift. Until I reach that goal, I will take solace in the fact that at least I sound like I lift. Arreaza: You are getting there, keep going! Give us an intro for today's episode. Syed: (laughs) Thanks! Well, today, I want to present a framework with which to approach resistance training. The benefits of weight training are well-known, and a quick Google search gives us plenty to learn about them. But a clear framework for resistance training is a bit more difficult to come by. So, in this podcast, I will attempt to provide you, the listeners, with such a framework. By the end of the episode, my goal is to get most of you to start thinking about strength training seriously. Arreaza: I'm excited to hear it. I'm ready to learn more. I exercise, but I have to confess that I need to add more lifting to my routines. I enjoy cardio exercise, especially if I'm listening to my favorite music or watching a Netflix show. So, today I will go to bed being a little wiser. I have low gym literacy, but I think many of our listeners will appreciate my silly questions. Syed: (laughs) If you're thinking it, it's not a silly question, Dr. Arreaza! Before we begin though, some housekeeping. Because there is some technical stuff like names of muscles, their function, and exercises to target them, we will add a quick glossary at the end of the attached transcript. I will also include sources for the information I present. As well, a lot of other sources on hypertrophy training and exercise science. Arreaza: So, let's start with the definition of strength training, Syed. Syed: Yeah. So put simply, any exercise where you produce force against a resistance can be thought of as a resistance training exercise. Doing this kind of exercise over a long period of time is what causes strength and muscle gain. By the way, strength and muscle gains are like chicken and eggs. Scientists are not sure which comes first, just that both are correlated. Practically, it means that when we look at two people, the person with bigger muscles is probably going to be stronger.Arreaza: On the Physical Activity Guidelines for Americans, available online at health.gov, we find that it is recommended that adults engage in “muscle-strengthening activities of moderate or greater intensity… [involving] all major muscle groups on 2 or more days a week,” and that's ON TOP of the 150-300 minutes of moderate physical activity a week for general health benefits.Syed: Yeah, and we are talking about it today because a lot of times it's unclear to people what such exercise entails. Some common examples are bodyweight exercises like push-ups, pull-ups, and squats. Syed: In these exercises, our body is the resistance against which our muscles are producing force. So, in push-ups, it is our chest and triceps that are mostly involved. In pull-ups, it is our back and biceps that work the hardest. When it comes to squats, it is our quads and glutes that are used most. Quads are the muscles in the front part of the thighs, and glutes are the buttock muscles. Arreaza: Push-ups, pull-ups, and squats are examples of bodyweight exercises. Syed: Yeah, so now let's talk about free weight exercises. Just like in body weight exercises, we are using our body weight as resistance, in free weight exercises we use free weights, like barbells or dumbbells, as resistance. So, instead of a push-up, we could do a bench press with a barbell or dumbbell, for example. Arreaza: Barbells and dumbbells. What's the difference?Syed: The difference is the size, dumbbells fit in your hand and barbells are larger. Bench press with them is a substitute for push-ups. These would target the chest and triceps just like push-ups. For pull-ups, the substitute would be barbell rows or dumbbell rows, to target the upper back. And the free-weight version of bodyweight squats is simply having a barbell on the upper back/shoulders and do squats. This exercise is called barbell squat. If we don't have barbells but have dumbbells, we can grab one, hold it with both hands in front of our chest, and do squats. That is called a goblet squat.Arreaza: And don't forget the kettlebells that can be used for squats too.Syed: That's right. So far in our discussion, some themes have emerged. There are big muscle groups that work together, like the back and biceps, chest and triceps, and quads and glutes.There are exercise groups that target these muscle groups.These big muscle groups are either part of the trunk or are nearest to the trunk of the bodyMost people know what trunk is, but I'll describe it as the area between the neck and groin. You can imagine our limbs and neck sprouting from our trunk just as branches sprout from a tree trunk.So, chest is part of the trunk, and biceps are near the trunk; back is part of the trunk, and triceps are near the trunk. For our lower body, quads and glutes are near the trunk.Now, let's also summarize the muscle groups and exercise groups mentioned so far. Chest and triceps: Can be targeted with push-ups, bench press (when using barbells), or dumbbell press (when using dumbbells).By the way, in the world of lifting, the same exercise might have different names. I don't want anyone to be married to the names. Understanding the movement pattern is the important thing.So, again, reiterate #1Back and biceps can be targeted with pull-ups, barbell rows, or dumbbell rows. There is also an exercise called lat pull-down that is like the movement pattern of pull-ups (basically starting with arms above our body and then bringing our elbows towards the ribs). But a lat-pull down uses a cable machine found at most gyms.So again, for back and biceps, we can do pull-ups, barbell or dumbbell rows, or lat pull-downs, depending on what we have access to.Finally, we talked about quads that can be targeted with body weight squats, barbell, or dumbbell squats. To these exercises, we can also add lunges, that can be done with bodyweight, dumbbells, or barbells.Arreaza: What are lunges?Syed: Lunges are like walking but you lower your hips and bend your knees with every step. And you do this with dumbbells in hands or a barbell on the back. You can also do it with just body weight. Arreaza: You said these muscle and exercise groups cover the big muscles on or nearest to the trunk. You have not mentioned the shoulders and the back of the thighs. Syed: To that, I would say, thank you for listening so closely! All of these exercises have been compound movements, meaning they target more than one muscle group. These are the exercises that give you the biggest bang for your buck, that is time.Syed: The compound exercises for back of the thigh is deadlifts. Muscles in the back of the thigh are called hams (short for hamstrings). The bread-and-butter compound exercise for hams is the deadlift. It can be done with a barbell or dumbbells. On top of targeting your hams, it also makes your erector muscles work hard. Erectors are also called erector spinae. These are a group of muscles in the back that work hard to keep your spine stable and help us stand straight. They also allow us to bend our spine side to side and even backwards a bit. So the deadlift is done with the lifter bending at the hips and knees, keeping the back straight. And reversing that movement to stand back up.Arreaza: It is important to exercise your erectors. Deadlifts for your hams. And for your shoulders?Syed: For shoulders, the go-to compound lift is the shoulder press (and again, this can be done with a barbell or dumbbell). It targets your delts, short for deltoids. Shoulder press also targets our triceps, traps, and upper chest. Syed: The thing with both deadlifts and shoulder press is that they are taxing on your spine. It's true for squats too, but squats are a relatively simple movement compared to deadlifts and shoulder press. With deadlifts and shoulder press, you have to pay special attention to keeping a neutral spine, and that does not come intuitively. Often the best way to master these movements without putting your spine in a compromised position is under expert supervision, at least when learning the movement. Don't get me wrong; it can be learned by paying close attention to exercise videos online as well. But yeah, it takes practice.Arreaza: So we have covered all big muscles groups that can be trained together using compound movements: back and biceps; chest and triceps; hams, erectors, and glutes; quads and glutes. Syed: Yes, glutes and abs are freebies. They get worked in a lot of movements. More directly in some exercises and less in others. So, these muscle groups really don't need extra attention in most cases, at least not at the beginner level. So, now we know the muscle groups and the compound exercises to target these muscle groups. The final piece is how much and how often to train them. The recommended frequency, in general, for strength training is two days or more per week. Syed: How many exercises in a session? Generally, 3-5. Syed: How many sets for each exercise? The standard answer is 2-5 sets of 5-15 reps per exercise. Stopping 2-3 reps shy of failure (this is called the reps-in-reserve or RIR model). Make sure to take plenty of rest between sets. Arreaza: How much is plenty? Syed: 1) your muscles feel sufficiently recovered, 2) your breathing is back to normal or almost normal, and 3) your will to push for another set is back. You can use this 3-point checklist for both rest periods between sets and rest periods between training sessions. Between sets, the rest time may be 2 minutes; it may be 5 minutes. It may go from 5 to 2 minutes as your cardio improves over time. But the most important thing is, listening to our body.  Not overexerting. Otherwise, our subconscious is going to tell us, you just punish me when exercising. So, now it is going to rebel. And before we know it, weeks have passed between training sessions, we have lost the momentum for training, and we missed out on potential gains. Arreaza: My patients talk about being afraid of injuries when lifting. Can you talk about that? Syed: Anything in life has risks and benefits. I heard a resident at Rio Bravo once say, “being alive has its risks.” The good news is, resistance training of any kind, whether it is Olympic lifting, powerlifting, or bodybuilding, carries a lot less risk of injury compared to any other sport. And the benefits, physical, mental, and reduced all-cause mortality far outweigh the risks. I have never regretted a training session. This is something you will hear most people who lift say. And for good reason. The only thing is, start slowly, and increase weights slowly over time. Arreaza: Injury prevention is important. You need to make sure you are keeping a correct posture and body positioning during weight-lifting. A personal trainer can be a way to prevent injuries but if you are very motivated, you can find videos to guide you. Do you have any recommendations on sources where our listeners can learn more about this?Syed: To learn about the principles of muscle hypertrophy, the people I benefited the most from are Dr. Eric Helms, Dr. Mike Israetel,  Dr. Milo Wolf, and Barbell Medicine (Drs. Baraki and Feigenbaum whose articles I referred to when preparing for this podcast). All these people have tons of sources available in the forms of books, articles, YouTube videos, and Instagram posts. In other words, they are everywhere trying to teach us!. I can link some of the playlists for exercises by muscle groups.Arreaza: Thanks.Syed: Thank you for listening, I hope this episode gives us a better idea to guide our patients or ourselves in strength training. GlossaryCompound exercise A strength training exercise that involves the use of multiple muscle groups and joints to perform the movement. Chest Pecs or pectoralis muscles (major and minor)The pecs work to help us push things away in front of us.  Compound exercises targeting chest also work the front delts.  Triceps Tris (pronounced “tries”)The triceps help us straighten our arms.Chest and tris can be thought of as pushing muscles. ShouldersDelts or deltoids (front, medial, and rear) The delts raise arms up to around shoulder level, although some evidence suggests they work even when the arm has crossed the 90-100 degree mark. Back  Lats or latissimus dorsi helps us bring elbow close to our body (either from in front of us in a horizontal plane or from above us in a vertical plane). Most back exercises also work other muscles in the back like rear delts, traps, and erectors.GlutesGluteal muscles (gluteus maximus, medius, and minimus)Have many functions including pelvic stability, overall posture, force production in athletic movements, and so much more. Involved heavily in exercises for the quads and hams.  AbsCore or Abdominal muscles (rectus abdominis, internal and external obliques, and transverse abdominis)A group of muscles in the front of the torso. When body fat is low (10-15% in men and 15-25% in women), they lead to the appearance of the “six packs” (the rectus abdominis). They are used in most exercises when we brace before executing the movements.  Note: In most cases, being leaner than the percentages mentioned above is not good for overall hormonal health.   _____________________Conclusion: Now we conclude episode number 158, “Strength Training Principles.” Future Dr. Hasan explained how to strengthen groups of muscles by adding bodyweight and free weight exercises. He answered some questions about basic terminology and Dr. Arreaza added a few words about injury prevention. This week we thank Hector Arreaza and Syed Hasan. Audio editing by Adrianne Silva.Even without trying, every night you go to bed a little wiser. Thanks for listening to Rio Bravo qWeek Podcast. We want to hear from you, send us an email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week! _____________________References:Baraki A, Feigenbaum J, et al. Practical guidelines for implementing a strength training program for adults. In: UpToDate, Connor RF (Ed), Wolters Kluwer. (Accessed on December 15, 2023.). https://www.uptodate.com/contents/practical-guidelines-for-implementing-a-strength-training-program-for-adultsFranklin BA, Sallis RE, et al. Feigenbaum J, et al. Exercise prescription and guidance for adults. In: UpToDate, Connor RF (Ed), Wolters Kluwer. (Accessed on December 15, 2023.) https://www.uptodate.com/contents/exercise-prescription-and-guidance-for-adultsSullivan J, Feigenbaum J, et al. Strength training for health in adults: Terminology, principles, benefits, and risks. In: UpToDate, Connor RF (Ed), Wolters Kluwer. (Accessed on December 15, 2023.) https://www.uptodate.com/contents/strength-training-for-health-in-adults-terminology-principles-benefits-and-risksRoyalty-Free Music: Sur-La-Tabla_Beat. Downloaded on May 19th, 2023, from  https://www.videvo.net/Suggested Reading:Helms, E., Morgan, A., & Valdez, A. (2019). The Muscle & Strength Pyramid: Training. Muscle and Strength Pyramids, LLC.Helms, E., Morgan, A., & Valdez, A. (2019a). The Muscle & Strength Pyramid: Nutrition. Muscle and Strength Pyramids.Israetel, M. (2021). Scientific principles of hypertrophy training. Renaissance Periodization. Schoenfeld, B. (2021).Science and development of muscle hypertrophy. Human Kinetics.

If you're sedentary and begin to exercise, you get a dose-dependent decrease in mortality, diabetes, depression, high blood pressure, coronary disease, osteoporosis, sarcopenia, falls and more People who are doing the highest volume of vigorous exercise start losing longevity benefits. If you're doing full distance triathlons when you're in your 40s and 50s, your risk of atrial fibrillation increases by 500% to 800% In the case of moderate exercise — loosely defined as exercising to the point where you're slightly winded but can still carry on a conversation — there's clear evidence that more IS better and cannot be overdone Every 1,000 steps you get on average per day reduces your mortality by 10% to 15%. Benefits plateau around 12,000 steps (6 miles) a day Strength training adds another 19% reduction in all-cause mortality on top of the 45% reduction that you get from one hour of moderate exercise per day. However, benefits cease once you go beyond one hour per week. The sweet spot is 20 to 40 minutes of strength training, two to three times a week. Above 60 minutes per week, the benefits of strength training are nullified, and you're worse off than if you did no resistance training at all.Regular moderate exercise is highly beneficial for overall health and longevity, while excessive vigorous exercise may have detrimental effects. Key Points: Sedentary individuals who start exercising experience significant health improvements, including reduced risk of mortality, diabetes, depression, high blood pressure, coronary disease, osteoporosis, sarcopenia, and falls. Engaging in extreme levels of vigorous exercise, such as full-distance triathlons, can increase the risk of atrial fibrillation by 500% to 800%. Moderate exercise, defined as exercising to the point of being slightly winded but able to maintain a conversation, consistently demonstrates dose-dependent benefits. Every 1,000 steps taken daily reduces mortality by 10% to 15%, with benefits plateauing around 12,000 steps (6 miles) per day. Strength training complements moderate exercise, offering an additional 19% reduction in all-cause mortality. The optimal duration is 20 to 40 minutes per session, two to three times a week. Exceeding one hour of strength training per week nullifies the benefits and may even increase health risks. Articles: "Exercise for Older Adults: How Much Is Enough?" by the Centers for Disease Control and Prevention (CDC) "Physical activity for older adults" by the World Health Organization (WHO) "Exercise and Seniors" by the FamilyDoctor.org "How much exercise do older adults need?" by the National Institutes of Health (NIH) "Moderate Exercise May Be the Key to Longevity" by Time Online References: "Physical Activity Guidelines for Older Adults" by the American College of Sports Medicine (ACSM) "Exercise for Older Adults" by the National Institute on Aging (NIA) "Exercise for Seniors" by the Mayo Clinic "Physical Activity for Older Adults" by the U.S. Department of Health and Human Services (HHS) "Older Adults and Physical Activity" by the National Heart, Lung, and Blood Institute (NHLBI) Dr.'s Consensus: "There is a strong consensus among doctors that moderate exercise is beneficial for older adults and can help to reduce the risk of chronic diseases such as heart disease, stroke, type 2 diabetes, and osteoporosis." "Moderate exercise can also help to improve balance, strength, and flexibility, which can help to reduce the risk of falls." "Overcoming the challenges of starting or maintaining an exercise program can be difficult, but there are many resources available to help older adults." 1000 Daily Steps: A Simple Path to Better Health Benefits of 1000 Daily Steps Improved cardiovascular health:  Weight management:  Improved mood:  Reduced risk of falls:  How to Get Started #SilverStreakers,#GeriatricExercise,#ModerateExercise,#HealthyAging,#LongevityBenefits, --- Send in a voice message: https://podcasters.spotify.com/pod/show/bhsales/message

- Overview of the Treatment of Metastatic Prostate Cancer, in the Context of COVID & Seasonal Flu - The Role of Precision Medicine - New & Emerging Treatments for Metastatic Prostate Cancer - Advances in the Treatment of Metastatic Prostate Cancer - The Role of Chemotherapy, Radiation Oncology & Targeted Treatments - Updates on the Treatment & Care of Bone Metastases - The Importance of Clinical Trials - How Clinical Trials Contribute to Your Treatment Options - Tips to Manage Treatment Side Effects, Discomfort & Pain - The Role of Physical Activity - Guidelines to Prepare for Telehealth/Telemedicine Appointments with Your Health Care Team, including Technology, Prepared List of Questions & Discussion of OpenNotes - Key Questions to Ask Your Health Care Team about Quality-of-Life Concerns - Questions for Our Panel of Experts

- Overview of the Treatment of Metastatic Prostate Cancer, in the Context of COVID & Seasonal Flu - The Role of Precision Medicine - New & Emerging Treatments for Metastatic Prostate Cancer - Advances in the Treatment of Metastatic Prostate Cancer - The Role of Chemotherapy, Radiation Oncology & Targeted Treatments - Updates on the Treatment & Care of Bone Metastases - The Importance of Clinical Trials - How Clinical Trials Contribute to Your Treatment Options - Tips to Manage Treatment Side Effects, Discomfort & Pain - The Role of Physical Activity - Guidelines to Prepare for Telehealth/Telemedicine Appointments with Your Health Care Team, including Technology, Prepared List of Questions & Discussion of OpenNotes - Key Questions to Ask Your Health Care Team about Quality-of-Life Concerns - Questions for Our Panel of Experts

Episode 116: What Does The Government Think About Fitness?In this episode, Robyn and Ben discuss the physical activity guidelines from the Department of Health And Human Services. This is NOT a political podcast. This podcast looks to examine the national narrative on fitness and how we do it in the gym. Check out the highlights  below: Tin Foil Hat Time Shout out to Dr. Siegel  and her awesomeness Government documents are fun Move more and sit less Movement Minutes matter The value of intensity How to apply guidelines for the masses to yourself? Why do we treat children differently than adults? The avoidance of rants/rabbit holes Water aerobics is harder than you think You are better than average! Hopefully, this podcast gives you some new ideas on how to better reach your fitness goals. If you have more questions or want more information about The Physical Activity Guidelines and how to apply them to your life, then reach out to your favorite coaches.Have a listen, and as always give us some feedback and ask us questions!

https://hydroonebeverages.comLiving a long and healthy life can be contributed to being physically fit. Fitness is an important part of leading a healthylifestyle. The new Physical Activity Guidelines state that adults should do at least 2.5 hours of moderate-intensity aerobicactivity a week. Children, ages 6-17, should get at least 1 hour of daily activity.SAMMY NASROLLAHICo-Founder & CEOSammy has over 38 years of sales and marketing leadership, while owning and operating a number of businesses. Hehas held many local and regional positions of leadership and is heavily involved in the Greenwood, SC community. Forinstance, his 28 years spent as a soccer coach led him to sell a line of healthy beverages he felt his team needed.Sammy has been active in the community, previously serving as president of the Uptown Greenwood DevelopmentCommunity. Sammy Was a professional soccer player with the Chicago Pampas FC when they won the NSLChampionship and he was named a member of the 1984 Chicago All Star Team.

How many times a week should you do Pilates? Is once a week enough? Is every day too much? Tune in to hear what I recommend as a Pilates teacher and what the American College of Sports Medicine's physical activity guidelines have to say about the frequency of your Pilates sessions.  I want to hear from you! Share your thoughts and follow the podcast on Instagram and Facebook @pilatesstudentsmanual. Full show notes and episode transcription can be found on the podcast website here: https://bit.ly/PilatesStudentsManual. Be sure to subscribe to the podcast for updates, and rate and review wherever you listen!  Episodes now available on YouTube: *https://bit.ly/YouTubePSM*Email pilatesstudentsmanual@oliviabioni.com with your feedback.Support the podcast:    Visit *links.oliviabioni.com/affiliates* and take advantage of some sweet deals on products I use and enjoy with my affiliate links!  Episode Music:This episode uses NCS music in compliance with https://ncs.io/usage-policyTrack: Syn Cole - Gizmo [NCS Release]Music provided by NoCopyrightSounds.Watch: https://youtu.be/pZzSq8WfsKoFree Download / Stream: http://ncs.io/GizmoTrack: Syn Cole - Feel Good [NCS Release]Music provided by NoCopyrightSounds.Watch: https://youtu.be/q1ULJ92aldEFree Download / Stream: http://ncs.io/feelgoodSupport the show

Every decade since 1980, the Department of Health and Human Services (HHS) has set ambitious, measurable goals to make progress across public health—from improving quality health care access to reducing tobacco use. This decade's iteration, Healthy People 2030, is taking on 358 objectives and focusing on health equity and literacy, as well as social determinants of health. We talk with HHS's Office of Disease Prevention and Health Promotion (ODPHP) Director RDML Paul Reed to dive into how we're making progress on Healthy People 2030 and the importance of developing systems that promote our wellbeing. RDML Paul Reed advises the Assistant Secretary for Health on disease prevention and health promotion programs and policies. He also oversees Healthy People 2030, the Dietary Guidelines for Americans, the Physical Activity Guidelines for Americans, and the President's Council on Sports, Fitness & Nutrition Learn more about Healthy People 2030 Check out more Fors Marsh Media  Connect or partner with Fors Marsh 

Dr. Kirk Erickson is Director of Translational Neuroscience and Mardian J. Blair Endowed Chair of Neuroscience at the AdventHealth Research Institute, Neuroscience Institute. Dr. Erickson received his Ph.D. at the University of Illinois at Urbana-Champaign and was a post-doctoral scholar at the Beckman Institute for Advanced Science and Engineering. He was also a Professor of Psychology and Neuroscience at the University of Pittsburgh before starting at AdventHealth. Dr. Erickson's vast research program focuses on the effects of physical activity on brain health across the lifespan. This research has resulted in > 250 published articles and 15 book chapters. Dr. Erickson's research has been funded by numerous awards and grants from NIH, the Alzheimer's Association, and other organizations. He has been awarded a large multi-site Phase III clinical trial examining the impact of exercise on cognitive function in cognitively normal older adults. His research resulted in the prestigious Chancellor's Distinguished Research Award from the University of Pittsburgh. He was named a Fellow of the Academy of Behavioral Medicine Research in 2016, and a Distinguished Scientist Award by Murdoch University in 2018. He currently holds a Visiting Professor appointment at the University of Granada, Spain. Dr. Erickson was a member of the 2018 Physical Activity Guidelines Advisory Committee, and chair of the Brain Health subcommittee charged with developing the second edition of the Physical Activity Guidelines for Americans. His research has been featured in a long list of print, radio, and electronic media including the New York Times, CNN, BBC News, NPR, Time, and the Wall Street Journal.   This podcast episode is sponsored by Fibion Inc. | Better Sleep, Sedentary Behaviour and Physical Activity Research with Less Hassle --- Learn more about Fibion Sleep and Circadian Rhythm Solutions: https://sleepmeasurements.fibion.com/ --- Collect, store and manage SB and PA data easily and remotely - Discover ground-breaking Fibion SENS: https://sens.fibion.com/ --- SB and PA measurements, analysis, and feedback made easy.  Learn more about Fibion Research : fibion.com/research --- Fibion Kids - Activity tracking designed for children. https://fibionkids.fibion.com/ --- Collect self-report physical activity data easily and cost-effectively https://mimove.fibion.com/ --- Follow the podcast on Twitter https://twitter.com/PA_Researcher Follow host Dr Olli Tikkanen on Twitter https://twitter.com/ollitikkanen Follow Fibion on Twitter https://twitter.com/fibion https://www.youtube.com/@PA_Researcher

In this episode we discuss why every Pilates Instructor should know the physical activity guidelines and why it is one of the most important things we can share with our clients. If you're seeking science-based continuing education without breaking the bank, the VIP Membership is for you.  ⁠Click here⁠ for your 7-Day Free Trial.  Resources: Click here to read a systematic review on strength & mortality Click here for another systematic review showing how strength & cardio predict morality. Click here for a paper on walking speed and mortality risk Click here for systematic review comparing effects of thera-bands and weights If you want to learn more, you would love the "Building Strength & Muscle in Pilates" course at Evidence-Based Pilates Are we connected on Instagram? Follow me ⁠@adammcateepilates⁠ You can also view this episode and much more on my Youtube Channel

Dr. Kirk Erickson is Director of Translational Neuroscience and Mardian J. Blair Endowed Chair of Neuroscience at the AdventHealth Research Institute, Neuroscience Institute. Dr. Erickson received his Ph.D. at the University of Illinois at Urbana-Champaign and was a post-doctoral scholar at the Beckman Institute for Advanced Science and Engineering. He was also a Professor of Psychology and Neuroscience at the University of Pittsburgh before starting at AdventHealth. Dr. Erickson's vast research program focuses on the effects of physical activity on brain health across the lifespan. This research has resulted in > 250 published articles and 15 book chapters. Dr. Erickson's research has been funded by numerous awards and grants from NIH, the Alzheimer's Association, and other organizations. He has been awarded a large multi-site Phase III clinical trial examining the impact of exercise on cognitive function in cognitively normal older adults. His research resulted in the prestigious Chancellor's Distinguished Research Award from the University of Pittsburgh. He was named a Fellow of the Academy of Behavioral Medicine Research in 2016, and a Distinguished Scientist Award by Murdoch University in 2018. He currently holds a Visiting Professor appointment at the University of Granada, Spain. Dr. Erickson was a member of the 2018 Physical Activity Guidelines Advisory Committee, and chair of the Brain Health subcommittee charged with developing the second edition of the Physical Activity Guidelines for Americans. His research has been featured in a long list of print, radio, and electronic media including the New York Times, CNN, BBC News, NPR, Time, and the Wall Street Journal.   This podcast episode is sponsored by Fibion Inc. | Better Sleep, Sedentary Behaviour and Physical Activity Research with Less Hassle --- Learn more about Fibion Sleep and Circadian Rhythm Solutions: https://sleepmeasurements.fibion.com/ --- Collect, store and manage SB and PA data easily and remotely - Discover ground-breaking Fibion SENS: https://sens.fibion.com/ --- SB and PA measurements, analysis, and feedback made easy.  Learn more about Fibion Research : fibion.com/research --- Fibion Kids - Activity tracking designed for children. https://fibionkids.fibion.com/ --- Collect self-report physical activity data easily and cost-effectively https://mimove.fibion.com/ --- Follow the podcast on Twitter https://twitter.com/PA_Researcher Follow host Dr Olli Tikkanen on Twitter https://twitter.com/ollitikkanen Follow Fibion on Twitter https://twitter.com/fibion https://www.youtube.com/@PA_Researcher

- Overview of the Treatment of Metastatic Prostate Cancer, in the Context of COVID, Omicron & Seasonal Flu - Advances in the Treatment of Metastatic Prostate Cancer - Updates on the Treatment & Care of Bone Metastases - The Role of Chemotherapy, Radiation Oncology & Targeted Treatments - The Importance of Clinical Trials - How Clinical Trials Contribute to Your Treatment Options - The Role of Precision Medicine - New & Emerging Treatments for Metastatic Prostate Cancer - Tips to Manage Side Effects, Discomfort & Pain - The Role of Physical Activity - Guidelines to Prepare for Telehealth/Telemedicine Appointments with Your Health Care Team, including Technology, Prepared List of Questions & Discussion of OpenNotes - Key Questions to Ask Your Health Care Team - Quality-of-Life Concerns - Questions for Our Panel of Experts

- Overview of the Treatment of Metastatic Prostate Cancer, in the Context of COVID, Omicron & Seasonal Flu - Advances in the Treatment of Metastatic Prostate Cancer - Updates on the Treatment & Care of Bone Metastases - The Role of Chemotherapy, Radiation Oncology & Targeted Treatments - The Importance of Clinical Trials - How Clinical Trials Contribute to Your Treatment Options - The Role of Precision Medicine - New & Emerging Treatments for Metastatic Prostate Cancer - Tips to Manage Side Effects, Discomfort & Pain - The Role of Physical Activity - Guidelines to Prepare for Telehealth/Telemedicine Appointments with Your Health Care Team, including Technology, Prepared List of Questions & Discussion of OpenNotes - Key Questions to Ask Your Health Care Team - Quality-of-Life Concerns - Questions for Our Panel of Experts

Credits: 0.25 AMA PRA Category 1 Credit™   CME/CE Information and Claim Credit: https://www.pri-med.com/online-education/podcast/frankly-speaking-cme-315 Overview: A recent publication shows that being a “weekend warrior” exerciser provides the same benefit to mortality risk as spreading the physical activity out across the week. Listen to this podcast to hear the data from this study and to optimally counsel your patients on how to lower their mortality risk through physical activity. Episode resource links: Physical Activity Guidelines for Americans, 2nd Edition.; 2018. https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf. dos Santos M, Ferrari G, Lee DH, et al. Association of the “Weekend Warrior” and Other Leisure-time Physical Activity Patterns With All-Cause and Cause-Specific Mortality: A Nationwide Cohort Study. JAMA Intern Med.2022;182(8):840–848. doi:10.1001/jamainternmed.2022.2488 Guest: Jillian Joseph, MPAS, PA-C   Music Credit: Richard Onorato

Credits: 0.25 AMA PRA Category 1 Credit™   CME/CE Information and Claim Credit: https://www.pri-med.com/online-education/podcast/frankly-speaking-cme-315 Overview: A recent publication shows that being a “weekend warrior” exerciser provides the same benefit to mortality risk as spreading the physical activity out across the week. Listen to this podcast to hear the data from this study and to optimally counsel your patients on how to lower their mortality risk through physical activity. Episode resource links: Physical Activity Guidelines for Americans, 2nd Edition.; 2018. https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf. dos Santos M, Ferrari G, Lee DH, et al. Association of the “Weekend Warrior” and Other Leisure-time Physical Activity Patterns With All-Cause and Cause-Specific Mortality: A Nationwide Cohort Study. JAMA Intern Med.2022;182(8):840–848. doi:10.1001/jamainternmed.2022.2488 Guest: Jillian Joseph, MPAS, PA-C   Music Credit: Richard Onorato

The U.S Department of Health and Human Services Office of Disease Prevention and Health Promotion recently released the second edition of their Physical Activity_Guidelines (available as a pdf). The guidelines provide evidence-based guidance to help people maintain or improve their health through physical activity. They also have released a number of Read More Shared by United Resource Connection December 27, 2022

The American College of Sports Medicine promotes that "Exercise is Medicine." The state of Oregon recently became the first state to amend its constitution to declare that health care is a fundamental right (Oregon Measure 111). In this episode, Dr. Armstrong and Corbin Bruton suggest that exercise is not medicine as medicine (that is our current health care system) favor the treatment on symptoms and seeks to cure disease, whereas exercise seeks to prevent disease and to improve the prognosis of disease. The hosts discuss how universal health should be the emphasis and that increasing exercise and and physical activity, as well educating the public on healthy life-choices must be the focus if universal health care is to be an attainable (and affordable) option. Over $117 billion are spent annually on health care costs associated with inactivity. Only 23.2% if adults over the age of 18 meet the Physical Activity Guidelines for both aerobic and muscle-strengthening activity. These numbers are worse for high school students. We need to make some major changes is how we do health care (i.e., health) if we are to see everyone have the opportunity to ...age well.AMERICA'S HEALTH RANKINGSHave questions you want answered and topics you want discussed on "Aging Well"? Send us an email at agingwell.podcast@gmail.com or record your question for us to use in an upcoming episode:https://www.speakpipe.com/AgingWellPodcast

Physical activity guidelines for Americans: Perspective on device-based guidelines. Professor Peter T Katzmarzyk Audio podcast of satellite event of the ProPASS consortium-ISPAH partnership: “Towards the 1st device-based guidelines of physical activity, sedentary behavior and sleep ISPAH Congress 2022 on the 23rd - 26th of October 2022. Over 90% of the evidence used for guidelines development is based on questionnaires. In the last decade there has been a large increase in device-based cohorts that will likely inform the next generation of guidelines. Compared to questionnaires, devices such as accelerometers capture very different aspects of physical activity, posture and sleep. The symposium's sessions will discuss the strengths and complexities encountered during the transition of future guidelines from questionnaire-based to accelerometer-measured evidence, and will highlight the instrumental role that ProPASS and other analogous consortia can play in enabling a smooth transition towards device-based and truly global physical activity, sedentary behavior, and sleep guidelines. Speakers: Professor Fiona Bull (World Health Organization) Professor Ulf Ekelund (Norwegian School of Sport Sciences & ProPASS) Associate Professor Karen Milton (ISPAH & University of East Anglia) Professor Jasper Schipperijn (ISPAH & University of Southern Denmark) Dr Matthew Ahmadi (University of Sydney & ProPASS) Dr Jo Blodgett (University College London & ProPASS) Professor Emmanuel Stamatakis (University of Sydney & ProPASS) Professor Peter Katzmarzyk (Louisiana State University)  

Episode 66: Dr. Linda Isaacs: Enemas, Enzymes & Cancer Could coffee enemas, dietary therapy and pancreatic enzymes help support people with cancer? In this episode Dr. Linda Isaacs shares her experience utilising coffee enemas to assist her patient's on their healing journey. We also discuss the importance of dietary therapy and the prescription of pancreatic enzymes as a method of supporting cancer patients, a method pioneered by Dr. William Donald Kelley.  Linda L. Isaacs, M.D., graduated from Vanderbilt University School of Medicine and is certified by the American Board of Internal Medicine. She co-authored the book The Trophoblast and the Origins of Cancer.   Visit Dr. Isaacs Website: www.drlindai.com Make sure to follow Humanley on Telegram - https://t.me/humanley   Links to articles mentioned in the podcast; 1:15. Isaacs LL. Coffee enemas: a narrative review. Altern Ther Health Med. 2021;27(3):46-49. 22:50: Written a whole paper on this subject Isaacs LL. Pancreatic proteolytic enzymes and cancer: New support for an old theory. Integr Cancer Ther. 2022;21:15347354221096077. doi: 10.1177/15347354221096077. Available at: https://journals.sagepub.com/doi/full/10.1177/15347354221096077.  36:25 – “Articles” link https://www.drlindai.com/articles.html 42:30 – Pilot study Gonzalez NJ, Isaacs LL. Evaluation of pancreatic proteolytic enzyme treatment of adenocarcinoma of the pancreas, with nutrition and detoxification support. Nutr Cancer. 1999;33(2):117-124. doi: 10.1207/S15327914NC330201 http://www.ncbi.nlm.nih.gov/pubmed/10368805 48:20 – Article published in 2018 Van Blarigan EL, Fuchs CS, Niedzwiecki D, et al. Association of Survival With Adherence to the American Cancer Society Nutrition and Physical Activity Guidelines for Cancer Survivors After Colon Cancer Diagnosis: The CALGB 89803/Alliance Trial. JAMA oncology. 2018;4(6):783-790. doi: 10.1001/jamaoncol.2018.0126. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6145685/ Disclaimer: This podcast is for general information purposes only. It does not constitute as health advice and does not take the place of consulting with your primary health care practitioner. The views and opinions expressed in this podcast are those of the guest speaker and do not necessarily reflect those of Humanley, the presenter or any other entities or third parties associated with Humanley or the presenter. The right to freedom of opinion is the right to hold opinions without interference, and cannot be subject to any exception or restriction. We encourage the audience to use their critical judgement and use due diligence when interpreting the information and topics discussed in this podcast.

Chelsea and Sophie discuss four foundations of health and wellness. In this episode, they speak about sleep, hydration, timing of eating, and the weekly government workout/movement suggestions. As Chelsea and Sophie state no one will have these done perfectly, as we know everything ebbs and flows. Although, they are important to keep in mind when wanting to live a well rounded life of self care and wellness! Chelsea and Sophie are here to help guide you on your journey. Food for thought → How are you with our foundations of wellness? Is there one you focus on more than the others or are you pretty even? Are there some things you can adjust to help you with them?Links: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

How Therapists Can Manage a Sedentary Job: An interview with Celina Caovan, DPT Curt and Katie interview Celina Caovan about physical self-care for therapists. We talk about how to mitigate the impacts of a sedentary job as well as the benefits of physical therapy and consistent physical activity. We also look into what physical therapy is, how clients can advocate for it, and how therapists might collaborate to support the physical and mental health of their patients. Transcripts for this episode will be available at mtsgpodcast.com! An Interview with Celina Caovan, DPT Celina Caovan received both her undergraduate degree and Doctorate of Physical Therapy degree from the University of Southern California. She has been practicing in an outpatient orthopedic setting in the South Bay in California for the last two years and is a Certified Strength and Conditioning Specialist. In this podcast episode, we talk about how therapists can take care of their bodies while working in a sedentary job Many therapist friends of ours have described low back pain and challenges in maintaining physical health when much of the work we do is while sitting. What should therapists know about physical activity and physical therapy? “Physical therapists are trained movement experts… we can diagnose, we can treat using hands on skills, patient education, and then we prescribe individual exercise for a bunch of different injuries, the ultimate goal being to improve the way someone moves and emphasize injury prevention. And the cool thing about physical therapy: it can be an alternative to pain medication, in a society where they prescribe a lot of a lot of pain medication, and then surgery as well.” – Celina Caovan, DPT There are a number of subspecialties in physical therapy to support all different elements of improving movement The importance of moving outside of a sedentary job US Department of Health guidelines on activity levels What can therapists do to take care of themselves during the work week? Getting out of the chair, some chair exercises Stretching and gentle movements during the breaks between sessions No drastic differences in activity from the work week to the weekend (i.e., avoid weekend warrior behavior, especially when extremely sedentary during the week_ Slowly increase activity and gradually increase cardio or resistance training Stretching (static and dynamic), warming up, and cooling down How can therapists think about physical therapy for their clients? “Someone's physical and mental health – that's interconnected… that mind body connection. And I think this would be a really great opportunity for us to create this interdisciplinary relationship where we can approach it from a physical and mental standpoint.” – Celina Caovan, DPT Referrals and direct access to physical therapy Psychoeducation and support for advocacy to obtain physical therapy Chiropractors versus physical therapists How physical and mental health therapists can collaborate to support patients   Our Generous Sponsor for this episode of the Modern Therapist's Survival Guide: Thrizer Thrizer is a new modern billing platform for therapists that was built on the belief that therapy should be accessible AND clinicians should earn what they are worth. Their platform automatically gets clients reimbursed by their insurance after every session. Just by billing your clients through Thrizer, you can potentially save them hundreds every month, with no extra work on your end. Every time you bill a client through Thrizer, an insurance claim is automatically generated and sent directly to the client's insurance. From there, Thrizer provides concierge support to ensure clients get their reimbursement quickly, directly into their bank account. By eliminating reimbursement by check, confusion around benefits, and obscurity with reimbursement status, they allow your clients to focus on what actually matters rather than worrying about their money. It is very quick to get set up and it works great in completement with EHR systems. Their team is super helpful and responsive, and the founder is actually a long-time therapy client who grew frustrated with his reimbursement times The best part is you don't need to give up your rate. They charge a standard 3% payment processing fee! Thrizer lets you become more accessible while remaining in complete control of your practice. A better experience for your clients during therapy means higher retention. Money won't be the reason they quit on therapy. Sign up using bit.ly/moderntherapists if you want to test Thrizer completely risk free! Sign up for Thrizer with code 'moderntherapists' for 1 month of no credit card fees or payment processing fees! That's right - you will get one month of no payment processing fees, meaning you earn 100% of your cash rate during that time.   Resources for Modern Therapists mentioned in this Podcast Episode: We've pulled together resources mentioned in this episode and put together some handy-dandy links. Please note that some of the links below may be affiliate links, so if you purchase after clicking below, we may get a little bit of cash in our pockets. We thank you in advance! Physical Activity Guidelines for Americans from the US Department of Health and Human Services Beach Cities Orthopedics and Sports Medicine Reach out to Celina Caovan, DPT: celinaDPT at gmail.com Relevant Episodes of MTSG Podcast: Managing Chronic Pain and Illness: An interview with Daniela Paolone, MFT How Therapists Promote Diet Culture: An interview with Rachel Coleman, LMFT, CEDS What You Should Know About Walk & Talk and Other Non-Traditional Therapy Settings Part 1, Part 2   Who we are: Curt Widhalm, LMFT Curt Widhalm is in private practice in the Los Angeles area. He is the cofounder of the Therapy Reimagined conference, an Adjunct Professor at Pepperdine University and CSUN, a former Subject Matter Expert for the California Board of Behavioral Sciences, former CFO of the California Association of Marriage and Family Therapists, and a loving husband and father. He is 1/2 great person, 1/2 provocateur, and 1/2 geek, in that order. He dabbles in the dark art of making "dad jokes" and usually has a half-empty cup of coffee somewhere nearby. Learn more at: www.curtwidhalm.com Katie Vernoy, LMFT Katie Vernoy is a Licensed Marriage and Family Therapist, coach, and consultant supporting leaders, visionaries, executives, and helping professionals to create sustainable careers. Katie, with Curt, has developed workshops and a conference, Therapy Reimagined, to support therapists navigating through the modern challenges of this profession. Katie is also a former President of the California Association of Marriage and Family Therapists. In her spare time, Katie is secretly siphoning off Curt's youthful energy, so that she can take over the world. Learn more at: www.katievernoy.com A Quick Note: Our opinions are our own. We are only speaking for ourselves – except when we speak for each other, or over each other. We're working on it. Our guests are also only speaking for themselves and have their own opinions. We aren't trying to take their voice, and no one speaks for us either. Mostly because they don't want to, but hey. Stay in Touch with Curt, Katie, and the whole Therapy Reimagined #TherapyMovement: Patreon Buy Me A Coffee Podcast Homepage Therapy Reimagined Homepage Facebook Twitter Instagram YouTube   Consultation services with Curt Widhalm or Katie Vernoy: The Fifty-Minute Hour Connect with the Modern Therapist Community: Our Facebook Group – The Modern Therapists Group Modern Therapist's Survival Guide Creative Credits: Voice Over by DW McCann https://www.facebook.com/McCannDW/ Music by Crystal Grooms Mangano https://groomsymusic.com/

A new study from the CDC's National Center for Health Statistics shows that less than one-quarter of American adults meet the Physical Activity Guidelines. The CDC recommends 150 minutes to 300 minutes a week of moderate-intensity aerobic physical activity, or 75 minutes to 150 minutes a week of vigorous-intensity aerobic physical activity. They also recommend […] The post 276. Less than one-quarter of American adults get enough exercise appeared first on Dr. David Geier - Feel and Perform Better Than Ever.

What are the physical activity guidelines and why are they so important? Tune in to this episode to learn how your Pilates practice can help you meet them! I want to hear from you! Share your thoughts and follow the podcast on Instagram and Facebook @pilatesstudentsmanual. Full show notes, episode transcription, and chapter markers can be found on the podcast website here: https://bit.ly/PilatesStudentsManual. Be sure to subscribe to the podcast for updates, and rate and review wherever you listen!  Episodes now available on YouTube: *https://bit.ly/YouTubePSM*Email pilatesstudentsmanual@oliviabioni.com with your feedback.Support the podcast:    Visit *links.oliviabioni.com/affiliates* and take advantage of some sweet deals on products I use and enjoy with my affiliate links!  Episode Music:This episode uses NCS music in compliance with https://ncs.io/usage-policyTrack: Syn Cole - Gizmo [NCS Release]Music provided by NoCopyrightSounds.Watch: https://youtu.be/pZzSq8WfsKoFree Download / Stream: http://ncs.io/GizmoTrack: Syn Cole - Feel Good [NCS Release]Music provided by NoCopyrightSounds.Watch: https://youtu.be/q1ULJ92aldEFree Download / Stream: http://ncs.io/feelgoodSupport the show

In this episode Ariel talks about clearing self-sabotage to reap the benefits of one of the most amazing ways to help us prevent stress, anxiety, depression and frustration: The power of exercise. Physical Activity Guidelines for Americans, Second Edition: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf   KEY TAKEAWAYS Today, about half of American adults – around 117 million people – have one or more preventable, chronic diseases. Seven of the 10 most common chronic diseases are favourably influenced by regular physical activity, yet nearly 80% of adults are not meeting the key guidelines for both aerobic and muscle-strengthening activity, while only half meet the key guidelines for aerobic physical activity. Nobody's perfect, but you should know what the recommendations are: Adults should do at least 2.5-5 hours a week of moderate intensity exercise, or an hour and 15 minutes-2 hours of aerobic physical activity, or an equivalent combination of moderate and vigorous intensity aerobic activity. Preferably, you should spread that throughout the week. Muscle-strengthening activities  of moderate or greater intensity, that involve all major muscle groups, should also be done on 2 or more days a week. Kids and teens should get 60 minute a day of mild to vigorous activity. The choices we make are often not conscious, so while we think we don't have enough time to exercise, we might actually have a belief that if we take the time to exercise we won't have the time to do something else. Or that other people's needs matter more than our own, or we might our appearance now and we might be embarrassed to be in front of other people working out. Patterns of self-sabotage and procrastination come up more around exercise than around any other goal that people have. Some people have really high expectations like radically changing their appearance. Radical weight-loss, for example, is not necessarily a good thing. You need to maintain the changes that you get over a long period of time rather than yo-yo between sudden weight loss and gain, it's not good for your metabolism. Maintain consistent slow changes over time.   BEST MOMENTS “Lack of physical activity is linked to approximately $117 billion in annual healthcare costs and about 10% of premature mortality.” “Exercise has so many benefits: Lowering cortisol levels (stress hormones), improving quality sleep, elevating your mood, enhancing mental clarity, improving a sense of confidence, opening your range of motion and flexibility and improved self-esteem/self-confidence, experiencing a community with other people that exercise as well and a feeling of openness and greater possibilities.” “Why aren't people working out more?” “You can't force yourself to work out with negative judgement. But laughing at certain embarrassments we have can help us shift into a different headspace so we can continue on.”   ABOUT THE HOST Ariel is a Licensed Massage Therapist, Registered Clinical Hypnotherapist, Reiki Master, Empath and Psychic who has been involved in holistic healing since 1988. She is also an educator, speaker, author and mentor for empaths, spiritual seekers and medical professionals. To reach Ariel, go to www.ariel hubbard.com, where you will be able to contact her directly.  Please let her know you heard her on the podcast and the assistance you need or question you have. Website: www.arielhubbard.com  Online Courses: http://hubbardeducationgroup.myclick4course.com  Podcast: Woman Power Zone on all major platforms LinkedIn: @arielhubbard IG: @arielhubbard Facebook: @HubbardEducationGroup YT: @arielhubbard11 CH: @arielhubbard  Pinterest:   https://pin.it/6Z6RozS  Pre-order form for Ariel's educational, hilarious and spicy dating book:  The Empowered Woman's Guide to Online Dating: Set Your BS Tolerance to Zero https://eworder.replynow.ontraport.net/ See omnystudio.com/listener for privacy information.

Public health agencies across the world have synthesized years of research into physical activity, exercise, and health outcomes, to produce best practice, physical activity guidelines for people to follow to optimize their health and wellness. In this episode we unpack the World Health Organization's guidelines on physical activity (published in 2020), with a focus on making these guidelines understandable, and thus, more easily implementable, by fire fighters in their lives immediately. The links below point the WHO guidelines, in addition to other guidelines published by public health agencies across the United States and Canada.   https://www.who.int/publications/i/item/9789240015128 https://csepguidelines.ca/ https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults https://www.cdc.gov/physicalactivity/basics/adults/index.htm

Episode 95: Exercise Medicine. Exercise can be used as medicine if given at the right dose and frequency. Sapna and Danish explain some principles of exercise medicine. [Add brief summary for posting on website]Introduction: Is the monkeypox a hoax?   By Hector Arreaza, MD.  Today is May 27, 2022. Before we dig into exercise, I want to share some information about a trending topic.I remember my lectures on public health in medical school in the late 90s when my teachers taught me about the tremendous accomplishment of humanity in eradicating smallpox. The last natural outbreak of smallpox in the United States occurred in 1949, and the last case of smallpox was recorded in Somalia (Africa) in 1977. Until it was wiped out, smallpox had plagued humanity for at least 3000 years, killing 300 million people in the 20th century alone, but the World Health Organization declared smallpox eradicated in 1980. No cases of natural smallpox have happened ever since, and if you discovered a case of smallpox, I was told by my teachers, you would be awarded one million dollars by the WHO. I did my research online and I could not confirm that information, but I learned that the variola virus (smallpox virus) is kept only in two locations in the planet: the CDC in Atlanta, Georgia, United States and the VECTOR Institute in Koltsovo, Russia.  Why am I talking about smallpox? Because the monkeypox is a new trending topic in the media. Now as the COVID-19 panorama starts to look somehow comforting, monkeypox is starting to gain more attention in the media. Even the name “monkeypox” sounds terrifying. The CDC issued a health alert on May 20, 2022, about the most recent confirmed case of monkeypox in the United States, but this is not the first case of monkeypox in the US. In 2021 there were two travel-associated cases, and in 2003 there was an outbreak of 47 cases associated with imported small mammals. Cases of monkeypox have been identified in several non-endemic countries since early May 2022; many of the cases have involved men who have sex with men (MSM) without a history of travel to an endemic country. Cases of monkeypox outside of Western and Central Africa are extremely rare, and we hope they continue to be rare. Is monkeypox a hoax? Is it real? Only time will tell. For now, let's be optimistic and hope for a world free of dangerous pandemics. Whether monkeypox will continue to spread or not is still unknown. This is Rio Bravo qWeek Podcast, your weekly dose of knowledge brought to you by the Rio Bravo Family Medicine Residency Program from Bakersfield, California. Our program is affiliated with UCLA, and it's sponsored by Clinica Sierra Vista, Let Us Be Your Healthcare Home.[Brief music]This podcast was created for educational purposes only. Visit your primary care physician for additional medical advice.[Music continues and fades…] ___________________________Exercise Medicine. By Danish Khalid, MS4, and Sapna Patel, MS4, Ross University School of MedicineToday is May 12, 2022. D: Welcome back to our Nutrition Series! Thank you for joining us again! Nutrition is such a big part of medicine, it's the answer to many chronic diseases and yet it's the most neglected subject in medicine. Our goal here is to educate not only ourselves but our patients and bring awareness of this discrepancy we've created in medicine. S: If you're new to this series, I suggest you pause this and listen to the first few episodes as we build upon them each time. In our previous episode, we discussed how the term “diet” brings upon a negative connotation as well as explored various popular meal plans.  A: Exercise prescription. FITTE (Obesity Medicine Association): Frequency, Intensity, Time, Type, Enjoyment.  D: As healthcare professionals, time and time again we advise our patients “diet and exercise,” because that's what we were taught and research has backed for many years. It's so easily said, yet the words carry such weight. But what does that really mean? Well, that's what we're here to explore. At least the latter part, exercise.   S: extra fries? D:Or shall I say, “physical activity?” Again, just like the word “diet,” “exercise” has similar negative connotations. Thus, let's avoid saying “exercise” and resort to words such as “physical activity or workout.” Disclaimer: What we discuss here today is focused directly towards those who are beginners. For those of you who are more experienced, this may benefit as a reminder of the foundations.   A: Screen your patients. 95% of patients will benefit from exercise, and most do not need a special test. Only 5% of your patients may require additional testing.  S: So what is the best workout for me, you, or our listeners? Well, as simple as that sounds, it's not that simple. Especially nowadays, where information is at the tips of our fingers, it is so easy to get confused on how to start. But let's start by establishing your fitness goals. Do you want to lose fat, gain muscle, or gain muscle while losing fat?   S: Once you've figured that out, then it's all about small steps and achievable goals. Oftentimes, individuals start their journey to healthy living with unrealistic goals, hoping to achieve them within a few weeks or months when in actuality it takes longer. This often leads to falling off or reverting back to their unhealthy habits. But small tricks such as reducing the amount of sedentary behavior can do wonders. With technology ruling over our lives, we've adapted to this sedentary lifestyle, became comfortable and left physical activity behind. In fact, the National Center of Health Statistics found that only 26% of men, 19% of women, and 20% of adolescents meet sufficient activity levels.  D: So the first step: Move more, sit less. And for those with a busy lifestyle, some physical activity is better than none. According to the Physical Activity Guidelines published by the US Department of Health and Human Services, for substantial health benefits, adults should do: At least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity aerobic physical activity.Or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity. And muscle-strength training of moderate or greater intensity that involved all major muscle groups on 2 or more days a week.  S: How many of you understood that? What does this all mean? Let's break it down. The amount of time for exercise is self-explanatory, but what does moderate or vigorous intensity aerobic physical activity mean? Putting it in simple terms, aerobic physical activity means “cardio”. The level of intensity varies based on the activity you perform. Moderate-intensity activities include a brisk walk or walking on the treadmill at 2.5 to 4mph, playing double tennis, or raking the yard. Whereas, vigorous or high-intensity activities include jogging, running, carrying heavy groceries or objects upstairs, shoveling snow, or participating in a strenuous fitness class. You may have heard of the terms of: low-intensity steady state (LISS) cardio and high-intensity interval training (HIIT) cardio.  A: In general, if you're doing moderate-intensity activity, you can talk but not sing during the activity. Vigorous-intensity activity, you will not be able to say more than a few words without pausing for a breath. D: So what's the best cardio routine? LISS or HIIT? Well, there's a lot of potential options. In terms of the best form of cardio for fat burning, there's one thing you need to prioritize, that is preventing muscle loss. This enables your physique to dramatically improve as you lose weight.  S: Ok, give us the evidence. D: One study claimed that HIIT cardio workouts should be included due to its potential muscle sparing properties. HITT training can be done in a fraction of a time as LISS and is a great cardio workout to burn fat. Furthermore, the study  recommended performing lower body cardio workouts, rating bicycling as the most effective method of HIIT. However, HIIT is very demanding on the body as it may cause potential muscle recovery issues, which is why you should also combine it with a few LISS sessions per week as well. And one of the best methods of LISS include doing the stairmaster at 2.5 speed to 4. Furthermore, those looking for a fat burning effect should aim for an effective heart rate level during cardio. To keep it simple, those performing HIIT should aim to keep the heart rate 140-160 beats per minute and for LISS should aim for 110-130 beats per minute, keeping your heart rate elevated will optimize fat-burning effects from cardio.  S: When should you perform cardio? What's the best time? Well, studies have shown that the best time to perform cardio sessions should be when you're not strength training or right after. It was found that participants who performed cardio before strength training experienced greater muscle loss than those who performed it after, or when not strength training.  And while we're on this topic, let's address a myth regarding cardio: Sweating more does not equal more calories burnt. Each individual has a temperature setpoint for sweating. Once you meet that body temperature limit, you start to sweat as your body's way of cooling down. For example, those from the midwest or east coast deal with a colder climate. Their setpoint is lower than those on the west coast or where the climate is hotter year-round. Thus, these people sweat more than others and easier. D: How about those whose goals are to gain muscle? Is it the same or different? Don't worry we haven't forgotten about you guys. Although, going on a jog, or run, or riding a bike, is an effective way to help you burn some additional calories, and help you get into that hypocaloric state. It doesn't allow you to build lean muscle tissue to achieve the desired physique many of us want.  The only way to obtain that is by incorporating strength training into your regular exercise regimen. This is why the guideline, as mentioned earlier, recommends strength training in addition to cardio, notice the “AND”. Yes, I'm talking about hitting the weight on a regular basis.  S: Show me some more evidence. D: Multiple studies have compared diet alone versus diet + weight training and diet + weight lifting + cardio after. And every single time, those with weight training wins out, especially if it's the muscular physique you are looking to build. Now, don't overlook this subtle difference that all exercises are created equal, because it's not. Well, what training split should I follow then? Does it matter? The total body split, or push pull legs, or the “bro split”? You see, oftentimes people get confused as to which to choose, and that confusion can lead to no choice at all. Do whichever you like, but just make sure you're doing this, and here's the key: progressive overload. Adding more weight to allow more strength to build from workout to workout, or phase to phase. Or increasing metabolic overload or demand by keeping the rest time shorter and getting more work accomplished from workout to workout. Whatever strategy you choose, as long as you are striving to push yourself to a higher level of fitness and strength. That's going to do the job.   A: Use PT to assist you to design a good physical activity plan, depending on disability or limitations of movements.  S: Yup I agree, personally I choose to increase each set by at least 10-15lbs, and rest for 30 secs to 1 mins since my goal is to increase my strength and endurance.   You know what I've noticed, Danish? A lot of women refused to lift weights. They want to get fit and toned, but they don't want to look “bulky”. So, they skip the weights, and perform hours of cardio, or worse - they avoid exercising all together. A common misconception about heavy weight training, especially among women, is that lifting heavy weight will lead to a bulky looking physique. It's true that lifting heavy will promote hypertrophy in muscles leading to a size increase. However, the idea that it leads to a “bulky” look is untrue. The true culprit that leads to bulky physiques is fat accumulation. Excessive body fat is what causes both men and women to look bulky. The most important aspect of someone's physique is his or her body fat percentage. A good physique nearly always requires a fairly low body fat percentage to achieve. Lifting heavy can help accomplish this. D: What about the hormones?  S: Testosterone, or the lack thereof, is one of the main reasons that women won't get bulky from lifting weights. Testosterone is a natural anabolic steroid, which directly stimulates muscle growth. And, on average, women only have one seventh the amount of testosterone as men. So, as usual, that means women have to work harder. But it also means you don't really need to worry about bulking up. Heavy weight training has a plethora of benefits that can help develop muscle, shed fat, increase metabolism and ultimately lead to anyone's desired physique. D:Another question that gets asked a lot: which workouts will help me lose my belly fat? Should I do a lot more abdominal workouts? Although there's so much more to this question. The simple answer: None. You cannot specifically target belly fat. Your body has its own way of allocating fat distribution, different areas in men and women. Similarly, when you lose fat, you'll oftentimes notice different areas losing more fat first. Don't get discouraged and be patient. As the results will come. One advise, take weekly pictures for comparison. It is said and accepted by many that it takes 4 weeks for you to see your body change, 8 weeks for friends and family to notice, and 12 weeks for the rest of the world. So keep grinding.  And last but not least, it's important that we reiterate: physical activity only supports and aids your eating lifestyle. It will not combat a poor eating lifestyle. Proper eating habits are 80% (relative number). So keep your eating habits in check.  S:Well, that's all we've got for today. If you liked this and found this helpful, feel free to reach out and let us know. It's always a pleasure to hear from our listeners and motivates us to do more. And before we end this episode, we'd like to know: What do you want to hear about next? What questions do you have? Or something you don't completely understand? Let us know and we'd be happy to learn with you. Till next time. Take care! A: Email riobravoqweek@clinicasierravista.org  ____________________________ [Music to end: Your Choice]Now we conclude our episode number 95 “Exercise Medicine.” Sapna and Danish reminded us that the US Department of Health & Human Services recommends 150-300 minutes a week of MODERATE-intensity aerobic exercise AND  muscle-strength training 2 or more days a week. Most of your patients will benefit from exercise, only a minority may have contraindications to exercise, in such cases, make sure you perform a proper evaluation, even a cardiology referral, before sending them to the gym.This week we thank Hector Arreaza, Danish Khalid, and Sapna Patel. Audio edition: Suraj Amrutia. Thanks for listening to Rio Bravo qWeek Podcast. If you have any feedback, contact us by email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week! _____________________References:Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. J Strength Cond Res. 2012 Aug;26(8):2293-307.Wisloff, Ulrik; Ellingsen, Oyvind; Kemi, Ole J.High-Intensity Interval Training to Maximize Cardiac Benefits of Exercise Training?, Exercise and Sport Sciences Reviews: July 2009 - Volume 37 - Issue 3 - p 139-146.Ratamess NA, Kang J, Porfido TM, Ismaili CP, Selamie SN, Williams BD, Kuper JD, Bush JA, Faigenbaum AD. Acute Resistance Exercise Performance Is Negatively Impacted by Prior Aerobic Endurance Exercise. J Strength Cond Res. 2016 Oct;30(10):2667-2681.Foster C, Farland CV, Guidotti F, Harbin M, Roberts B, Schuette J, Tuuri A, Doberstein ST, Porcari JP. The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. J Sports Sci Med. 2015 Nov 24;14(4):747-55.Michael A. Wewege, Imtiaz Desai, Cameron Honey, Brandon Coorie, Matthew D. Jones, Briana K. Clifford, Hayley B. Leake, Amanda D. Hagstrom. The Effect of Resistance Training in Healthy Adults on Body Fat Percentage, Fat Mass and Visceral Fat: A Systematic Review and Meta-Analysis. Sports Medicine, 2021.Demco, Sonja. “Why Women Will Not Get Bulky Lifting Weights.” Demcofitness, 21 Oct. 2019, https://www.demcofitness.com/single-post/Why-Women-Will-Not-Get-Bulky-Lifting-Weights. 

The Physical Activity Guidelines For Americans:   2 hours and 30 mins to 5 Hours of moderate-intensity Aerobic Exercise a week   Or    1 hour and 15 mins to 2 hours and 30 mins of vigorous-intensity Aerobic Exercise a wekk   And   2 days a week of muscle-strengthening activities a week   BUT   Only 53% of Americans over the age of 18 are hitting the aerobic exercise minimum   AND   Only 23% of Americans over the age of 18 are hitting the aerobic exercise and muscle-strengthening activities    https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf   This is part two of our physical activity guidelines conversation Knowing exercise is important how do you accomplish these goals when you are a busy parent, especially with younger kids or toddlers You just do! All jokes aside you have to set somewhat of a plan What do we mean? I am going to work out during their mid-day nap. Or  My child always does really well with alone playtime in the mid-morning and that is when I can capitalize on my workout time frame.   Many times parents will default to doing all of the other things we have to do as parents when there is downtime, but there is always time to do those things that take realistically less energy and we should be prioritizing things like working out during those down times.   Connect With Antonio and the Live LOUD team: hello@liveloudlife.com Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud Visit the website: http://www.lifeloudlife.com Like the Facebook page: https://www.facebook.com/liveloudchiropractic/ Follow on Instagram: https://www.instagram.com/live.loud.life/ Guiding your to the adventurous life you were made for! . If you dig this give it a like ❤️, if you're loving it let me hear you with a comment

The Physical Activity Guidelines For Americans:   2 hours and 30 mins to 5 Hours of moderate-intensity Aerobic Exercise a week Or  1 hour and 15 mins to 2 hours and 30 mins of vigorous-intensity Aerobic Exercise a week And 2 days a week of muscle-strengthening activities a week   Now when most of you read this you are going to think. That is not that much. That is the point we are looking at a minimum effective dose for substantial health benefits. Now argumentatively I think it should be higher but, looking at the baseline guideline that everyone should be hitting makes it easier to lay out a plan. BUT Only 53% of Americans over the age of 18 are hitting the aerobic exercise minimum AND Only 23% of Americans over the age of 18 are hitting the aerobic exercise and muscle-strengthening activities  https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf   Connect With Antonio and the Live LOUD team: hello@liveloudlife.com Subscribe to my YouTube channel here: https://www.youtube.com/c/LiveLoud Visit the website: http://www.lifeloudlife.com Like the Facebook page: https://www.facebook.com/liveloudchiropractic/ Follow on Instagram: https://www.instagram.com/live.loud.life/ Guiding your to the adventurous life you were made for! . If you dig this give it a like ❤️, if you're loving it let me hear you with a comment

Yesterday was WhipperSnapper Wednesday. That was the theme of the daily email (The T2 eBlast!) that goes out to our Training Tribe members. The message was Get. Younger. Today. That was no joke and the tips and motivation the members received related to the training we are doing this month. We are in the Strength Training Block and we’re working…

How does fitness impact your retirement plan and what can YOU do now to prepare?I've seen it all too many times— someone who doesn't plan their finances well and also has bad health can single handly destroy their retirement plan. On the other hand, I've seen people with copious amounts of money yet poor physical health also destroy their own happiness in retirement. Today we're evaluating both of these scenarios and discuss how fitness and financial planning are cut from the same cloth. In today's episode we'll discuss physical guidelines for Americans, as well as six different areas that your health will impact your retirement plan. SHOW NOTES: Physical Activity Guidelines for Americans found here: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdfReady to take control of your financial planning today? Schedule a FREE consultation call with me here: https://propathfinancial.com/get-star...If you want to learn more about financial planning check out the homepage. https://www.propathfinancial.comFor all my DadBod fitness go follow me on Instagram. https://www.instagram.com/dadbodfinan...For more great content and even great drawings go connect with me on LinkedIn: ✅Contact Thatcher at thatcher@propathfinancial.com with comments and questions!Are you over age 50 and need retirement help?Schedule a free consultation https://www.propathfinancial.com/get-startedSubscribe for all things retirement, investment, tax, & estate planning https://www.youtube.com/@functionalretirementJoin The Newsletter For All Wealth Building Tacticshttps://propath.ck.page/60fab1df4d DISCLAIMER: The information provided in these episodes is only to be considered helpful hints and education. Nothing said or shown is to be misconstrued as specific tax, legal, or investment advice. Consult with your tax, legal, or investment professional before acting on anything you see in these videos. ​​Investment Advisory Services are offered through ProPath Financial, a registered investment adviser authorized to do business in states where registered or otherwise exempt from registration. Nothing discussed in this podcast should be viewed as investment advice.

Research shows hemp compounds prevent coronavirus from entering human cells   Oregon State University, January 11, 2022 Hemp compounds identified by Oregon State University research via a chemical screening technique invented at OSU show the ability to prevent the virus that causes COVID-19 from entering human cells. Van Breemen and collaborators, including scientists at Oregon Health & Science University, found that a pair of cannabinoid acids bind to the SARS-CoV-2 spike protein, blocking a critical step in the process the virus uses to infect people. The compounds are cannabigerolic acid, or CBGA, and cannabidiolic acid, CBDA, and the spike protein is the same drug target used in COVID-19 vaccines and antibody therapy. A drug target is any molecule critical to the process a disease follows, meaning its disruption can thwart infection or disease progression.   Tomato concentrate could help reduce chronic intestinal inflammation associated with HIV   University of California Los Angeles, January 11, 2021 New UCLA-led research in mice suggests that adding a certain type of tomato concentrate to the diet can reduce the intestinal inflammation that is associated with HIV. Left untreated, intestinal inflammation can accelerate arterial disease, which in turn can lead to heart attack and stroke. The findings provide clues to how the altered intestinal tract affects disease-causing inflammation in people with chronic HIV infection, suggesting that targeting the inflamed intestinal wall may be a novel way to prevent the systemic inflammation that persists even when antiviral therapy is effective in controlling a person's HIV.     Too much sitting could mean worse outcomes for cancer survivors   Cancer Care Alberta (Canada), January 11, 2022 A new study shows those who sit too much and are not physically active are much more likely to die early from cancer or any other cause than those who are more active. Data on cancer survivors who took part in the U.S. National Health and Nutrition Examination Survey from 2007 to 2014 showed that inactive survivors who reported sitting more than eight hours a day were at the highest risk of dying. "Cancer survivors who did not meet the Physical Activity Guidelines for Americans [150 minutes per week of moderate-to-vigorous intensity leisure-time physical activity] and sit longer than eight hours per day had more than a fivefold increase in the risk of death from all causes—cancer and non-cancer," said lead researcher Lin Yang. The link was particularly troubling because the researchers found that as many as one-third of cancer survivors didn't exercise and sat more than six hours a day. Only about one-third got the recommended 150 hours of exercise a week, Yang said.     Running could improve brain function in people with Gulf War illness   Texas A&M University, January 10, 2022 It has now been three decades since 700,000 American troops responded to the invasion of Kuwait in the first Gulf War, and more than a third of those troops still suffer from the same condition: Gulf War Illness (GWI). Previously labeled Gulf War syndrome, GWI is characterized by persistent reduced cognitive function, memory problems, mood and sleep disturbances, chronic pain and fatigue. The exact cause of GWI is not known, though it is suggested that some combination of the prophylactic drug pyridostigmine bromide (PB), the mosquito repellant N, N-diethyl-m-toluamide (DEET), insecticide permethrin (PER), multiple pesticides, low doses of Sarin, and chronic war-related stress are to blame. Positive findings notwithstanding, the impracticalities of a drug that is not yet approved by the U.S. Food and Drug Administration (FDA) led Shetty to explore more accessible means. With perhaps the most simple of interventions that could be asked (certainly one familiar to our veterans), he found that running a few times each week could be powerful in the relief of GWI-related symptoms.     Why high-dose vitamin C kills cancer cells   Low levels of catalase enzyme make cancer cells vulnerable to high-dose vitamin C University of Iowa, January 9, 2022 Vitamin C has a patchy history as a cancer therapy, but researchers at the University of Iowa believe that is because it has often been used in a way that guarantees failure. Most vitamin C therapies involve taking the substance orally. However, the UI scientists have shown that giving vitamin C intravenously--and bypassing normal gut metabolism and excretion pathways--creates blood levels that are 100 - 500 times higher than levels seen with oral ingestion. It is this super-high concentration in the blood that is crucial to vitamin C's ability to attack cancer cells. Earlier work by UI redox biology expert Garry Buettner found that at these extremely high levels (in the millimolar range), vitamin C selectively kills cancer cells but not normal cells in the test tube and in mice. Physicians at UI Hospitals and Clinics are now testing the approach in clinical trials for pancreatic cancer and lung cancer that combine high-dose, intravenous vitamin C with standard chemotherapy or radiation. Earlier phase 1 trials indicated this treatment is safe and well-tolerated and hinted that the therapy improves patient outcomes. The current, larger trials aim to determine if the treatment improves survival. In a new study, published recently in the December issue of the journal Redox Biology, Buettner and his colleagues have homed in on the biological details of how high-dose vitamin C (also known as ascorbate) kills cancer cells.   People with early-onset Parkinson's disease may benefit from boosting niacin in diet   University of Leicester (UK), January 10, 2022 •    Team studied fruit flies with a mutation that mimics the human disease •    Niacin/Vitamin B3 is found in a variety of foods including meats and nuts •    Research suggests niacin boosts levels of NAD compound in body for energy generation and DNA repair, which is critical for keeping mitochondria in shape and Parkinson's at bay •    Drugs that block NAD-consuming DNA repair already exist to treat cancer - therefore these drugs could be repurposed to protect faulty mitochondria in Parkinson's disease "This study strengthens the therapeutic potential for Vitamin B3/niacin-based dietary interventions in the treatment of Parkinson's disease" - Dr Miguel Martins, MRC Toxicology Unit, University of Leicester People with certain forms of early-onset Parkinson's disease may benefit from boosting the amount of niacin in their diet, according to new research from the University of Leicester. Niacin, or Vitamin B3, is found in a variety of foods, including nuts and meat. The team from the MRC Toxicology Unit at the University of Leicester studied fruit flies with a mutation that mimics the human disease.     America's Crisis of Cultural Moral Panic   Richard Gale and Gary Null PhD Progressive Radio Network, January 12, 2022 It is one thing to show a man that he is in error and another to put him in touch with truth… No man's knowledge can go beyond his experience” – John Locke (Essays Concerning Human Understanding) Locke was not alone in questioning what we believe to be true knowledge, and pointing out the consequences of failing to discern falsehoods from reality. Locke was in excellent company.  Due to the scientific revolution, which inspired several generations of deep thinkers, naturalists and philosophers, including Rousseau, Kant, Spinoza, Darwin, Bacon and Voltaire, the Age of Enlightenment or the Age of Reason has dominated the intellectual world of ideas for nearly two centuries. Locke's statements remain pertinent because today there is a new generation that has been indoctrinated by the shortcomings of scientific materialism. It was intended to bring forth a new purity, an idyllic perfectionism of thought and beliefs founded alone upon objective inquiry. But now this higher ideal has degenerated into a juvenile revolution fuelling identity politics, the cancel culture of wokeness, and a passionate micro-aggression that derives hedonist pleasure in ridicule and insult. One of its more lofty goals is to end free speech as we know it – except for those who are woke. Other goals are to institute a faux collectivism and to abolish meritocracy or social rewards earned through effort and achievement. For many years, important voices of critical thought – Noam Chomsky, Henry Giroux, Jordan Peterson, to name a few, have been warning us that this day was rapidly approaching. However, since there are no dynamic leaders in the youth's woke moment of Maoist-style cleansing and purging of wrong-views, wrong attitudes and wrong beliefs, most of us in the older generations wrongly assume it would be a passing phase. But it wasn't. In fact, the consequences of this unleashed furor, evidenced by an absence of self-reflection and critical thought, has been channeled into a mob rule of dissent and abuse.  In the virtual world gatherings of protest across social media, it is nearly unstoppable. No one is challenging them, neither the mainstream media nor the majority of academia. Rather, corporate leaders and persuasive forces within the ranks of liberal democratic institutions are coming to their aid. Therefore, it proceeds under the cover of a silent political power to sustain its energy. On the other hand, today's youth have every reason to feel disenchanted and to suffer rampant existential angst, the emptiness of not feeling a deeper sense of purpose and meaning in the world at large.  American neoliberalism's and our educational system's single-minded attention on science and technology -- which in themselves are amoral disciplines -- and rote memorization and testing has resulted in two decades of our youth becoming increasingly illiterate in the humanities, critical evaluation and reflective inquiry.  It is also the most irreligious generation in American history. Without the skills of introspective thought to develop a sense of genuine well-being and true happiness, or what Plato called eudomonia as opposed to hedonia, (the pursuit of temporary or transient pleasures), our nation has tossed its youth to the rabid dogs of the social Darwinian rat race for survival. Therefore, it is not surprising that suicides among today's teens and twenty-somethings have risen 47 percentduring the past two decades.  Sadly the casualty rate is higher after we consider there are 36 percent more people living in their 20s today than there were at the turn of the century. Thirty-two percent of youth through their 20s have clinical anxiety disorders, 1 in 9 suffer from depression and almost 14 percent have ADHD.  Although the medical community would like us to believe these are either inherited or biological conditions attributable to brain chemical imbalances, there is absolutely no scientific consensus proving there is a direct, observable causal relationship between brain function and mental states.  Certainly there are correlated relationships; but correlation is not causation.  The latter is solely a belief, an assumption, without any conclusive and confirming data. The causes are elsewhere and perhaps to be found in our dysfunctional society and the complete breakdown of traditional ethical structures and universal values. In 1972, South African sociologist Stanley Cohen proposed the Moral Panic Theory, an irrational widespread fear that threatens one's sense of values, safety and cohesion to one's “tribal” identity.  This moral panic, Cohen observes, is bolstered by the injustices of the ruling elite and its mouthpieces in the media. It also centers aroundthose who society marginalizes and is based upon “ethnicity, class, sexuality, nationality and religion.” Ashley Grossman, writing for ThoughtCo, makes the point that those in power will ultimately most benefit from moral panics “since they lead to increased control of the population and the reinforcement of the authority of those in charge.” The panic aroused grassroots movements provides the government or state “to enact legislation and laws that would seem illegitimate without the perceived threat at the center of the moral panic.” The popular fear of the Covid-19 virus and the unvaccinated created by our federal health officials and their news media allies is another recent example of Moral Panic Theory. Unfortunately, most of the country has entered a Moral Panic phase: the vitriolic propaganda in both parties, the greed and opportunism of the oligarchic and corporate elite, QAnon and the Alt-Right, and the Woke-Left. Repeatedly woke students are demanding their schools and colleges make assurances that they are emotionally safe from ideas and philosophies that challenge their fragile comfort zones. Teachers and professors who challenge their students' illusions about knowledge and their fragile self-identity are being ostracized with calls for administrative dismissal. How many academicians are forced to remain silent to avoid the consequences of the new woke Inquisition? Such student actions are indicative of their weak sense of self-worth and existential angst; yet we must look at modern parental upbringing and our culture's leading elders, as noted by Jonathan Haidt, to diagnose the causal factors for this psychological catastrophe of two entire generations. Consequently, when collective panic reaches a threshold, Cohen's theory might explain the sudden eruption of irrational behavior entangled in the rise of a cancel culture built upon an intellectual anarchy that is frighteningly irrational. And it is equally endemic to the reactionary maleficence of white supremacists and militias. So when a new book emerges, White Fragility by Robin DiAngelo, and becomes the holy grail of woke truths, we are lectured that what will not be tolerated is any deviation or heresy its espoused twisted emerging social norm. The author's central theme is that if you have the misfortune of being born with the wrong genes into the wrong family a with the wrong skin color, you are a racist and will be such for the remainder of your days.  Hence every White person is condemned with a defective moniker blazed across the forehead. And since meritocracy likewise is damned, all achievements are reduced to an inherited privilege of having been born Caucasian.  Your attempt to defend yourself and profess your free speech is a testament of your heresy. No apology or act of humility can save you. It is a life sentence without parole for good behavior. White Fragility is already being taught in many schools, with the full cooperation of teacher unions and school administrators. Resistance will be a subversive act and an admission of your racism. It is critical to observe this may be heading towards a new paradigm of Orwellian social control. Yet there is barely a shred of credible scientific evidence to support DiAngelo's hypotheses.  It is a flawed opinion, and a dangerous one at that.  Worse, its long-reaching conclusions could advocate for a repressive regime of a future scientism dictatorship that Nobel laureate Bertrand Russell warned.  Russell noted that “collective passions” have a penchant to inflame “hatred and rivalry directed towards other groups.” He was acutely aware that “science is no substitute for virtue; the heart is as necessary for the good life as the head.” And DiAngelo's screed falls into the dark abysmal waters of genetic determinism that gave rise to racist fascism. Russell further cautioned that this distorted over-reliance on faux science could be “a curse to mankind.” Perhaps, during its Icarus moment, wokeness will self-destruct under its own rashness and the internal fire of its undiscerning ardor.  What carnage it leaves in its wake remains to be seen. Yet there is nothing new or original in the cultural rebellion we are witnessing. This game has been played out before in previous acts that strived for an adolescent and unreachable social perfection.  It will have its blowback.  In his Principia Mathematica, Isaac Newton observed that for every action there is an equally opposing reaction. However, we have yet to witness how it will boomerang. But we will.  In the meantime, a new class of wannabe priests is emerging within the woke movement, a priesthood David Hume warned about in his Essays, Moral, Political and Literary, which will in turn be an adversary to liberty. Consider the backlash after Harpers magazine published a Letter on Justice and Open Debate to warn about “a new set of moral attitudes and political commitments that tend to weaken our norms of open debate and toleration of differences in favor of ideological conformity.”  Signed by over 160 brilliant minds, academicians and authors – liberal and conservative -- including Noam Chomsky, Jonathan Haidt, Susannah Heschel, Steven Pinker, Gloria Steinem, etc, the letter gives a stark warning of the unwelcomed consequences of the new culture of censorship that the demonstration's leaders are ushering into the nation at large. The woke now demand retribution against its signers, in effect shutting down the nation's 200-plus years of free speech, the right to disagree and public discourse. Have those who are most rabidly eager to condemn and cancel the wide diversity of voices who disagree with their beliefs considered earlier precedents for their actions? It was the Spanish Inquisition.  In principle, how many today are in effect labeled heretics and “witches” because they have spoken publicly in favor of free speech and oppose censorship? May not the woke movement in turn become the harbinger of a new Inquisition, a new platform of economic and social persecution by the powerful and wealthy waiting in the corridors after the cult of woke loses its steam? The causal problems to our terrified culture is of course far deeper and has been identified and analyzed repeatedly in the writings of Chris Hedges and Henry Giroux.  Our nation thrives on victimizing others.  Now the once disenfranchised victims of the liberal woke generation, erupting from its simmering angst and meaninglessness, are determined to be the new victimizers. What is the end game when a populist uprising of disillusioned and psychologically traumatized youth at the mercy of capitalism's parasitical march to claim more victims gets the upper hand. The movement has now evolved beyond its original demands of racial justice for the Black and other minority communities who have been discriminated against by our institutions, particularly law enforcement and the private prison system. Now it is rapidly morphing into a massive autonomous cult of divisiveness and self-righteousness without a moral backbone that recognizes the essential values of forgiveness, reconciliation, and cooperative engagement for preserving a sane and productive culture that benefits all.     Insurance companies should ‘penalize' the unvaxxed, ethicist at New York University recommends   Professor Arthur Caplan said that people who have chosen not to get jabbed should pay higher insurance premiums and be barred from getting life insurance LifeSite News, Jan 6, 2022 An ethicist at New York University said that people who have not gotten jabbed should be punished by insurance companies. “By and large, if you're vaccinated and boosted, even if you get infected, you're going to be fine. You're going to be fine here. It's the unvaccinated who are going to be hurt, so why should anyone who is boosted bother at this point to do anything that makes the unvaccinated more safe?” CNN's John Berman asked Professor Arthur Caplan, the director of the medical ethics division at NYU Grossman School of Medicine. Professor Caplan agreed that the unvaccinated should be shamed and treated poorly by society, though he said he hopes he can change their minds. “I'll condemn them. I'll shame them. I'll blame them,” Professor Caplan said. “We can penalize them more, say you will have to pay more on your hospital bill. You can't get life insurance, disability insurance at affordable rates if you aren't vaccinated.”     NO DEATHS FROM VITAMINS - Safety Confirmed by America's Largest Database   Orthomolecular News Service, January 7th 2022 The 38th annual report from the American Association of Poison Control Centers shows zero deaths from vitamins. It is interesting that it is so quietly placed way back there where nary a news reporter is likely to see it. The AAPCC reports zero deaths from multiple vitamins. And, there were no deaths whatsoever from vitamin A, niacin, pyridoxine (B-6) any other B-vitamin. There were no deaths from vitamin C, vitamin D, vitamin E, or from any vitamin at all. On page 1477 there is an allegation of a single death attributed to an unspecified, unknown "Miscellaneous Vitamin." The obvious uncertainly of such a listing diminishes any claim of validity. There were no fatalities from amino acids, creatine, blue-green algae, glucosamine, or chondroitin. There were no deaths from any homeopathic remedy, Asian medicine, Hispanic medicine, or Ayurvedic medicine. None.   (NEXT)   40% of Israel could be infected with Covid-19 in current wave, says PM   France24, January 10, 2022 Israel could see up to nearly 40 percent of the population infected by coronavirus during the current wave, Prime Minister Naftali Bennett said Sunday, as testing facilities nationwide buckled Data presented at the cabinet meeting indicates that here, in Israel, between two to four million citizens in total will be infected during this current wave. A country of just 9.4 million, Israel has seen infections nearly quadruple over the past week compared to the previous one. The health ministry reported 17,518 new infections on Saturday. Health ministry data showed that more than 4.3 million Israelis were fully vaccinated with three shots, while 204 people are hospitalised in serious condition as a result of Covid-19 illness on Sunday. More than 1.5 million Covid cases, including 8,269 deaths, have been officially recorded in Israel.   (NEXT)   4th COVID Booster Shot Could Cause ‘Immune System Fatigue,' Scientists Say   As Israel moves ahead with fourth COVID shot, scientists told the New York Times the additional booster may cause more harm than good. Childrens Health Defense, January 7, 2022 COVID-19 booster shots could do more harm than good, according to scientists interviewed late last month by The New York Times. The scientists warned “that too many shots might actually harm the body's ability to fight COVID” and “might cause a sort of immune system fatigue.” On Monday, Israeli authorities began offering anyone over age 60 a chance to get a fourth shot, or second booster of the COVID vaccine. But scientists told The Times, before Israel confirmed it would offer the fourth shot, the science is not yet settled on using an additional booster shot to combat the new Omicron variant. There is one official report of an Israeli dying from Omicron. However, according to The Times of Israel, it is unclear that Omicron caused the death of the individual — a man in his 60s hospitalized weeks earlier from a pre-existing condition. A new report from the UK Health Security Agency showed booster doses are less effective against Omicron than previous variants, and their effectiveness wears off in only 10 weeks. Professor Hagai Levine, an epidemiologist and chairman of Israel's Association of Public Health Physicians, told The New York Times there's no published scientific evidence a fourth shot is needed to prevent severe illness from Omicron. “Before giving a fourth shot, it is preferable to wait for the science,” Levine said.   (NEXT)   145-Country Study Shows Increase Of Transmission And Death After Introduction Of Covid Vaccines   Truth Press, January 11, 2022 Instead of bringing an end to this pandemic as promised, the widespread rollout of the experimental vaccines has actually caused a sharp increase in Covid-19 cases and deaths across the world, according to a recently published preprint study that looked at data from the 145 of the most vaccinated countries in the world. The 99-page study titled “Worldwide Bayesian Causal Impact Analysis of Vaccine Administration on Deaths and Cases Associated with COVID-19: A BigData Analysis of 145 Countries” found that in the US specifically, the jab has caused a whopping 38% more Covid cases per million – and an even more astonishing 31% increase in deaths per million. In total, researchers found that almost 90% (89.84%) of the 145 countries experienced this negative effect from the vaccines after they were made available. From the study: “Results indicate that the treatment (vaccine administration) has a strong and statistically significant propensity to causally increase the values in either y1 [variable chosen for deaths per million] or y2 [variable chosen for cases per million] over and above what would have been expected with no treatment. y1 showed an increase/decrease ratio of (+115/-13), which means 89.84% of statistically significant countries showed an increase in total deaths per million associated with COVID-19 due directly to the causal impact of treatment initiation [vaccines]. y2 showed an increase/decrease ratio of (+105/-16) which means 86.78% of statistically significant countries showed an increase in total cases per millionof COVID-19 due directly to the causal impact of treatment initiation.” Perhaps the most telling part of the study's results is that the countries which recorded the fewest Covid deaths in 2020 were the ones to experience the largest increases in cases and deaths once the vaccine was introduced, with some of them seeing increases as high as over a thousand percent. In the study's conclusion, researchers warned that the substantial increase in deaths and cases should be “highly worrisome” for the policymakers around the world who have been promoting the experimental vaccines as the “key to gain back our freedoms.”   (NEXT)   Covid Vaccine-Injuries: "An Avalanche", says Attorney Aaron Siri   In November 2021, attorney Aaron Siri explained to an expert panel at Congress that his firm was seeing "an avalanche of submissions" from people seeking help to sue after covid vaccine-injuries.         Here we are in early January 2022, and:        ~ The CDC's data released December 31, 2021 contains 1,017,001 covid vaccine-injury records.        ~ The WHO's global database (VigiAccess) has collected 2,933,902 covid vaccine-injury records.        Even young children are being vaccine-injured.       From CDC's own publication, MMWR Dec. 31, 2021:        ~ "5,277 VAERS reports received for children aged 5–11 years" [1,028 (19.5%) were excluded from this analysis]        ~ "Approximately 5.1% of parents reported that their child was unable to perform normal daily activities on the day after receipt of dose 1, and 7.4% after receipt of dose 2. Approximately 1% of parents reported seeking medical care in the week after vaccination"       ~ "Two reports of death during the analytic period [November 3 - December 19, 2021]

Dr. Rhonda Clements is a Professor and Teacher Trainer within the School of Education at Manhattanville College in Purchase York, where she has authored or co-authored 11 books in movement, play, and game activities for children. She has also written more than 50 articles and 10 book chapters concerning the need for play and physical activity for preschool and elementary school-age children. She has presented at 70 international or national conferences, over 40 state conferences, and numerous local conferences and workshops. Dr. Clements was one of eight national experts to contribute to the document entitled, Active Start: A Statement of Physical Activity Guidelines for Birth to Five Years, and she is the past President of The American Association for the Child's Right to Play. She is currently on the advisory board for the American Journal of Play.  Host Sharla Feldscher is author of several KIDFUN books including, KIDFUN: 401 Easy Ideas for Play. Enjoy a KIDFUN minute, too! Follow Sharla at KidFunandMore.com and on Facebook, Twitter, and on YouTube Channel, too! Join us December 16th at 1pmET or in podcast.  Thanks to StadiumBags.com, No Such Thing as a Bully, and Smith Sisters Bluegrass for our theme song, She is You. Be sure to follow Word of Mom on Facebook, Twitter and Instagram.  WordofMomRadio.com ~ Sharing the wisdom of women, in business and in life.

A gente tende a acreditar que passar muito tempo sentado é um mal contemporâneo.Mas será verdade? Ou é mais antigo que imaginamos?Nosso corpo foi feito pra ficar sentado, de pé, deitado?Confira no papo entre o leigo curioso, Ken Fujioka, e o cientista PhD, Altay de Souza.> OUÇA (52min 30s)*Naruhodo! é o podcast pra quem tem fome de aprender. Ciência, senso comum, curiosidades, desafios e muito mais. Com o leigo curioso, Ken Fujioka, e o cientista PhD, Altay de Souza.Edição: Reginaldo Cursino.http://naruhodo.b9.com.br*PARCERIA: ALURAA Alura tem mais de 1.000 cursos de diversas áreas e é a maior plataforma de cursos online do Brasil -- e você tem acesso a todos com uma única assinatura.E no link especial de Black Friday você tem o maior desconto da história da Alura: 25% de desconto para quem se matricular do dia 22 até o dia 26 de novembro.bit.ly/blackfriday-alura-naruhodoAproveite: é a sua chance de estudar na Alura com um preço incrível!*REFERÊNCIASSitting time and mortality from all causes, cardiovascular disease, and cancerhttps://pubmed.ncbi.nlm.nih.gov/19346988/Give Your Ideas Some Legs: The Positive Effect of Walking on Creative Thinkinghttps://www.apa.org/pubs/journals/releases/xlm-a0036577.pdfAssessment of Physical Activity in Adults Using Wrist Accelerometershttps://academic.oup.com/epirev/advance-article-abstract/doi/10.1093/epirev/mxab004/6313190Passive and mentally-active sedentary behaviors and incident major depressive disorder: A 13-year cohort studyhttps://www.sciencedirect.com/science/article/pii/S0165032718310905?casa_token=hFLbw0ZoU1UAAAAA:VsZcaX2ZKIFQehcgdXLwSND47MBwyTcYiGGNot8KGdz2Nz3yxRAVe9WIamywV5iL-BmV_VJ8RicLack of exercise is a major cause of chronic diseaseshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4241367/Impact of sedentarism due to the COVID-19 home confinement on neuromuscular, cardiovascular and metabolic health: Physiological and pathophysiological implications and recommendations for physical and nutritional countermeasureshttps://www.tandfonline.com/doi/full/10.1080/17461391.2020.1761076?casa_token=Lf4C5xlNB7UAAAAA%3Ahzbrv2TR22WW5bAa30p4WcWn7McfI0pcEWKHr4q4pUpYwtxF_H7IX_3CyOOgtJr2TbMZbZ7sHclSagSignificant reduction of physical activity in patients with neuromuscular disease during COVID-19 pandemic: the long-term consequences of quarantinehttps://link.springer.com/article/10.1007/s00415-020-10064-6A systematic review and meta-analysis of the effect of treadmill desks on energy expenditure, sitting time and cardiometabolic health in adultshttps://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-021-12094-9Influence of Baseline Physical Activity as a Modifying Factor on COVID-19 Mortality: A Single-Center, Retrospective Studyhttps://link.springer.com/article/10.1007/s40121-021-00418-6Efficacy, characteristics, behavioural models and behaviour change strategies, of non-workplace interventions specifically targeting sedentary behaviour; a systematic review and meta-analysis of randomised control trials in healthy ambulatory adultshttps://journals.plos.org/plosone/article?id=10.1371/journal.pone.0256828Effects of Interrupting Prolonged Sitting with Physical Activity Breakson Blood Glucose, Insulin and Triacylglycerol Measures: A SystematicReview and Meta‑analysishttps://link.springer.com/content/pdf/10.1007/s40279-019-01183-w.pdfTrends in Adherence to the Physical Activity Guidelines for Americans for Aerobic Activity and Time Spent on Sedentary Behavior Among US Adults, 2007 to 2016https://jamanetwork.com/journals/jamanetworkopen/article-abstract/2739044Objectively measured physical activity, sedentary behaviour and all-cause mortality in older men: does volume of activity matter more than pattern of accumulation?https://bjsm.bmj.com/content/bjsports/53/16/1013.full.pdfIs the time right for quantitative public health guidelines on sitting? A narrative review of sedentary behaviour research paradigms and findingshttps://bjsm.bmj.com/content/bjsports/53/6/377.full.pdfWalk more and sit less: even light exercise is linked to a lower risk of deathhttps://www.bmj.com/content/366/bmj.l5051Dose-response associations between accelerometry measured physical activity and sedentary time and all cause mortality: systematic review and harmonised meta-analysishttps://www.bmj.com/content/366/bmj.l4570.fullGet Up, Stand Up: The Effects of a Non-Sedentary Workspace on Information Elaboration and Group Performancehttps://journals.sagepub.com/doi/full/10.1177/1948550614538463?casa_token=0rJskI98etMAAAAA%3Au18V12isIlvbF7cnYdhQSIdA9sOyllBIqsdIFczaWCEetr0GkAfmahIJ9WAMgJlVb0TkkCL4D0PMWAWorldwide surveillance of self-reported sitting time: a scoping reviewhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC7469304/De Morbis Artificum Diatriba [Diseases of Workers]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1446785/A Philosophy of Walkinghttps://www.amazon.com/gp/product/1781688370/ref=as_li_qf_asin_il_tl?ie=UTF8&tag=farnamstreet-20&creative=9325&linkCode=as2&creativeASIN=1781688370&linkId=f9888e26f18e71c758bbd1d402cb26d4Sedentary Behaviors and Health Outcomes Among Adultshttps://www.ajpmonline.org/article/S0749-3797(10)00608-2/fulltextDose–response association of screen time-based sedentary behaviour in children and adolescents and depression: a meta-analysis of observational studieshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4977203/Sedentary Behavior and Cancer: A Systematic Review of the Literature and Proposed Biological Mechanismshttps://cebp.aacrjournals.org/content/19/11/2691Workplace interventions for reducing sitting at workhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6517221/Suppression of skeletal muscle lipoprotein lipase activity during physical inactivity: a molecular reason to maintain daily low-intensity activityhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC2343229/Biopsychosocial Functions of Human Walking and Adherence to Behaviourally Demanding Belief Systems: A Narrative Reviewhttps://www.frontiersin.org/articles/10.3389/fpsyg.2021.654122/fullMemória de Kant em Kaliningrad / Königsberghttps://www.youtube.com/watch?v=v1gCVjh2RmE&t=164s&ab_channel=Ant%C3%B3nioLu%C3%ADsRoviscoThe physical activity paradox: six reasons why occupational physical activity (OPA) does not confer the cardiovascular health benefits that leisure time physical activity does https://bjsm.bmj.com/content/52/3/149.abstractAssociation Between Excess Leisure Sedentary Time and Risk of Stroke in Young Individualshttps://www.ahajournals.org/doi/full/10.1161/STROKEAHA.121.034985Naruhodo #284 - Qual o impacto do desemprego em nossa vida?https://www.b9.com.br/shows/naruhodo/naruhodo-284-qual-o-impacto-do-desemprego-em-nossa-vida/Podcasts das #Minas: DAZMINA#MulheresPodcastershttps://open.spotify.com/show/6qeCBTW2uQu4JKWeutm1f6*APOIE O NARUHODO!Você sabia que pode ajudar a manter o Naruhodo no ar?Ao contribuir, você pode ter acesso ao grupo fechado no Telegram, receber conteúdos exclusivos e ter vantagens especiais.Assine o apoio mensal pelo PicPay: https://picpay.me/naruhodopodcast

In this episode, targeted especially to older adults, you'll hear how exercise, fitness, and physical activity benefit your brain, your body, and your happiness just as much as “traditional” medicine. When you think about medicine, are you thinking about doctors, pills, and potions? Let us change your thinking! Learn how to incorporate movement into your life regardless of your age or fitness level.For more information please check out our show notes: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdfhttps://www.nia.nih.gov/health/exercise-physical-activity

In episode 4, Tiffany considers whether exercise is a necessary part of losing weight and explains how to create a personalized workout plan.  She also answers these questions:Why should exercise be a part of a weight loss program?How much and what kind of exercise is recommended for weight loss?Why is strength training important?Timestamps:Episode Start:  [1:11]Reasons to Exercise:  [2:50]Amount and Type of Exercise:  [9:40]Importance of Strength Training:  [13:41]Next Week's Topic:  [14:42]Helpful Resources:"Do You Need to Exercise to Lose Weight?" https://www.eatingwell.com/article/7823878/do-you-need-to-exercise-to-lose-weight/National Weight Control Registry:  http://www.nwcr.ws/Research/default.htmExercise for Weight Loss:  Calories Burned In One Hour:  https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999Couch-2-5k:  http://www.c25k.comhttps://lovelifebefit.com/couch-to-5k-program/DHHS:  https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdfWomen's Health Magazine:  https://www.womenshealthmag.com/fitness/a30522035/what-is-strength-training/Twitter:  http://www.twitter.com/ServingSizePodInstagram:  http://www.instagram.com/servingsizepodFacebook:  http://www.facebook.com/servingsizepodWebsite:  http://www.servingsizepod.comEmail:  servingsizepod@gmail.comSpecial Acknowledgments:Cover Art:  pgeshan Music:  "Upbeat Funk Pop," Scott Holmes Music

In this episode of The Up-Beet Dietitians, Emily and Hannah discuss some common fitness myths you may have heard of. Is running bad for your knees? Can you out-exercise a poor diet? Does lifting weights make you bulky? How true is “no pain, no gain”? And so much more! Tune in to find out! If there are any we didn't cover, be sure to email or message us, so we can cover your questions in the next fact or myth episode. This podcast is not a substitute for professional medical advice. If you have questions or concerns about calories, weight loss, disordered eating, or about other areas of your health, please seek advice from a registered dietitian or other medical professional. Social Media Links: The Up-Beet Dietitians Store: https://theupbeetdietitians.square.site/ Email: theupbeetdietitians@gmail.com Instagram: https://www.instagram.com/theupbeetdietitians/ YouTube: https://www.youtube.com/channel/UCKjuRtudZD8gAxXWv3ur_hw Emily Apply to Work with Emily: https://forms.gle/jBg9sukjijeA98SL8 Instagram: https://www.instagram.com/dietitianemk/ TikTok: https://vm.tiktok.com/ZMeyGLCYX/ Facebook: https://www.facebook.com/DietitianEmK Hannah Website & Blog: https://www.healthwithhannaht.com/ Instagram: https://www.instagram.com/dietitian.hannah/ TikTok: https://www.tiktok.com/@dietitianhannah?lang=en YouTube: https://www.youtube.com/channel/UCPWsiK2t3hD0XvWg2NJRU0A Facebook: https://www.facebook.com/healthwithhannaht Other links: Physical Activity Guidelines for Americans: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/the-up-beet-dietitians/support

There are a lot of barriers that tend to keep most American's inactive and unable to meet the Physical Activity Guidelines set by the CDC. This has a huge impact on our health and wellbeing. If finding time and energy for longer workouts is hard for you, finding a low-effort, daily, movement practice can do wonders for your health. In just 10 minutes a day, you can create a better relationship with moving your body. Tune in to this episode to find out how!

This episode is also available as a blog post: http://lovewithsex.me/2021/07/26/how-to-unclog-arteries-without-medication-and-reduce-cholesterol-fast/ How to Unclog Arteries Without Medication and Reduce Cholesterol Fast? #ReduceCholesterolFast https://lovewithsex.me/?p=12351 How to Unclog Arteries Without Medication and Reduce Cholesterol Fast? People who did sufficient muscle strengthening activity had an 11 percent lower risk of all-causes death, and those who performed sufficient aerobic activity had reduced their risk of all-causes death by 29 percent. Even better, the risk of all-causes death of those who performed both types of activity according to the Physical Activity Guidelines for Americans managed to reduce their all-causes death risk by 40 percent.

Is CrossFit strength training? Do your Orange Theory workouts really build strength? Today we dig into what strength training really is and how to get started with it- we've spent so much time talking bout the WHY behind strength training, and we want to make sure you have the tools to to know HOW to do it. This episode is all about the ins and outs of getting started with strength training, and whether you are a beginning or have years of experience, you'll learn so much about the process behind it all. You might have people in your life that ask you about strength training and why you do it, and this episode will help you not only learn about YOUR process, but help you share it with others as well. In today's preamble to the episode, we discuss plans for milestone podcast celebrations in exotic locations, Gillian and Olivia share their pasts as drama queens, and how feedback about the podcasts just makes our little hearts so happy! From there, we shift into talking about functional training and why your F45 or Orange Theory and other HIIT workouts might not be giving you the strength stimulus you're looking for.We talk about the difference between cardio and strength, and what the basics of a strength training session look like. You'll learn the different ways in which we build strength, some guidelines around strength training for health, and a breakdown of terms you might have heard thrown around (like hypertrophy, muscular endurance and power). Tune in NEXT week as we continue the conversation and discuss what your assessment should look like, what to look for in a solid strength training program, and some movement patterns that are key for building strength. Mentioned in this episode: Grit and Grace waitlist (Olivia's strength program): https://winning-founder-6829.ck.page/531c3f697b USA guidelines for exercise: https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf CrossFit exercise guides: https://www.youtube.com/watch?v=rMvwVtlqjTE&list=PLdWvFCOAvyr0q99QIkLBq4tfYhTVbsBIs Power Monkey exercises: https://www.youtube.com/c/PowerMonkeyFitness/playlists --- Send in a voice message: https://anchor.fm/be-well-cartel/message

Being physically active is one of the most important actions we can take to improve our health. The Physical Activity Guidelines for Americans provides recommendations for all ages to help foster normal growth and development and make people feel better, function better, sleep better, and reduce the risk of a number of chronic diseases. K-State Research and Extension nutrition specialist Sandy Procter says those benefits are easier to achieve when we make physical activity and healthy eating a habit. Sound Living is a weekly public affairs program addressing issues related to families and consumers. It is hosted by Jeff Wichman. Each episode shares the expertise of K-State specialists in fields such as child nutrition, food safety, adult development and aging, youth development, family resource management, physical fitness and more. Send comments, questions or requests for copies of past programs to ksrenews@ksu.edu. K‑State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well‑being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K‑State campus in Manhattan.

Episode Notes: Today I am sharing a conversation I was fortunate to have with Dr Charles Hillman who is an expert in cognition and brain health.   For those of you not familiar with his work I'll let his resume do the talking.   Dr Hillman works out of the Northeastern University in Boston where he currently holds appointments in the Department of Psychology and the Department of Physical Therapy, Movement, and Rehabilitation Sciences.  Prior to this Dr Hillman was a professor in the Department of Kinesiology and Community Health for 16 years at the University of Illinois.  He co-directs the new Centre for Cognitive and Brain Health, which has the mission of understanding the role of health behaviours on brain and cognition to maximize health and well-being and promote the effective functioning of individuals across the lifespan.  Dr Hillman is a prolific researcher having contributed to more than 225 refereed journal articles and 12 book chapters and he has recently contributed to the 2018 2nd edition of the Physical Activity  Guidelines for Americans.  With such a wealth of knowledge it's safe to say I had a lot of questions rattling around in my head! After I managed to cull my mountain  of questions, we tackled a variety of topics on the child brain, childhood obesity, and exercise in children. We discussed how society has engineered physical exercise out of our lives and explored the challenges of getting enough physical education time into the school curriculum and discussed the many benefits of exercise for cognition and academic performance. Resources: Charles twitter handle: @CBHLab Once again thank you for taking the time to listen. If you enjoyed todays conversation, please leave a review on Apple Podcasts/iTunes as well as sharing with a friend or colleague who you think would benefit from the episode. It's been great to hang out with you today and as always keep believing, moving, and growing!  Follow Dan: Twitter: Twitter.com/believemovegrow Instagram: Instagram.com/believemovegrow Track: Down the street — Vendredi [Audio Library Release] Music provided by Audio Library Plus Watch: https://youtu.be/FU0IiZj3H2g Free Download / Stream: https://alplus.io/down-the-street

Research is well documented on the benefits of moderate-to-vigorous intensity physical activities – meaning engaging in exercise that causes your breathing to be at or below a breathless state.Former Oregon track coach and co-founder of Nike – Bill Bowerman - referred to moderate physical activity (MPA), as being below a breathless state, in which you are able to carry on an activity, like running, while simultaneously talking out loud – “the Talk Test.”Bowerman’s innovative approach, defining the anaerobic or ventilatory threshold, was validated years later.The 2018 Physical Activity Guidelines for Americans suggests that adults should accumulate at least 150 to 300 minutes per week of (MPA), 75 to 150 minutes per week of vigorous intensity physical activity (VPA), or an equivalent combination of physical activity of both intensities.The VPA, as it pertains to best use of time – as intensity goes up, the duration comes down - has proven quite effective in sports to simulate the work-to-rest ratios that the game imparts to the competitor.Yet, according JAMA (Journal of the American Medical Association) Internal Medicine research – Association of Physical Activity Intensity with Mortality, which appeared online in November of 2020, “it remains uncertain whether, for the same amount of total MVPA, VPA may actually offer additional health benefits compared with MPA.”Researchers from China, Chile, Spain, and Brazil used 403,681 adults from the National Health Interview Survey from 1997 to 2013, who provided data on self-reported physical activity - linked to the National Death Index records through December 31, 2015.Statistical analysis was performed from May 15, 2018, to August 15, 2020. Participants were excluded, if they lacked physical activity data, had disabilities that might affect daily activity, or incapable of performing moderate or vigorous physical activity.It was speculated by the researchers that, “for the same amount of total physical activity, a higher proportion of VPA is associated with lower mortality.”When the data was compiled and analyzed, the researchers determined that, “for the same amount of total physical activity, participants with a greater proportion of VPA to MPA had a lower all-cause mortality.”“For instance,” noted the investigators, “among participants doing any MVPA, more than 50 to 75% of VPA to total physical activity was associated with 17% lower all-cause mortality, even after adjusting for total amount of MVPA.”However, it was also noted that, “we did not find a consistent inverse association of proportion of VPA with CVD (cardiovascular disease) and cancer mortality.”The bottom line: Participants performing 150 to 299 minutes per week of MPA and those individuals reporting 150 minutes per week or more of VPA had the lowest all-cause mortality risk.From a heart rate intensity perspective, it’s been demonstrated that exercising in the range of 72 to 87% of maximum heart rate can improve cardiorespiratory fitness. Maximum heart rate is found by subtracting your age from 220. Then, take 72 and 87% of that number to have a projected heart rate training zone.The caveat is that it’s best to speak with your personal physician, as to the best duration, mode, and intensity of exercise – based on your personal health profile.

Head of the Physical Activity Laboratory at the Baker Heart and Diabetes Institute, David Dunstan, says the recommendations acknowledge, for the first time, that any movement is beneficial. See omnystudio.com/listener for privacy information.

James Steele, PhD (james.steele @ solent.ac.uk) is an Associate Professor of Sport and Exercise Science at Southampton Solent University, UK and is also the Principal Investigator at Ukactive Research Institute. He has extensive research and consultancy experiences in physical activity, exercise and sports working with elite athletes. See James’ published peer reviewed articles.  James was a member of the Expert Working Group revising the CMO of Physical Activity Guidelines for the UK. He is a founding member of both the Strength and Conditioning Society, and the Society for Transparency, Openness, and Replication in Kinesiology. James is also a member of the American College of Sports Medicine and the British Association of Sport and Exercise Sciences, and is a Fellow of the Higher Education Academy. Listen to my previous episodes with James HERE. This week, Dr. James Steele discusses his review paper Does Increasing an Athletes’ Strength Improve Sports Performance? A Critical Review with Suggestions to Help Answer This, and Other, Causal Questions in Sport Science where he clarifies the causal effect of muscular strength upon sports performance, barriers and issues, and suggestions to improve research in this area, and much more.  Access exclusive exercise science reviews inside HIT Business Membership Support High Intensity Business  For all of the show notes, links and resources - Click Here This episode is brought to you by ARXFit.com, ARX are the most innovative, efficient and effective all-in-one exercise machines I have ever seen. I was really impressed with my ARX workout. The intensity and adaptive resistance were unlike anything I’ve ever experienced. I love how the machine enables you to increase the negative load to fatigue target muscles more quickly and I love how the workouts are effortlessly quantified. The software tracks maximum force output, rate of work, total amount of work done and more in front of you on-screen, allowing you to compete with your pervious performance, to give you and your clients real-time motivation. As well as being utilized by many HIT trainers to deliver highly effective and efficient workouts to their clients, ARX comes highly recommended by world-class trainers and brands including Bulletproof, Tony Robbins, and Ben Greenfield Fitness. To find out more about ARX and get $500 OFF install, please go to ARXFit.com and mention “High Intensity Business” in the how did you hear about us field – ORDER HERE

 In this episode, we talk about the health consequence of inactivity, benefits of physical activity and movement in children and adults, current recommendations, and realistic ways to get you started. Show notes: Physical Activity Guidelines for Americans, 2nd edition https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf Thank you for listening.  Download my FREE Offer: 3 Ways to Eat Better When You Have A Busy Work Week: https://triciard.com/workbook/ If you found value in this podcast, please rate, review and subscribe on iTunes. Together we can create a safe space for taking imperfect action to create the whole health we desire and deserve. I'm truly grateful for your support in creating this community. Join the FREE FB community at:  https://www.facebook.com/groups/619968441854520/ Learn more and connect at WholeHealthEmpower.com https://www.instagram.com/wholehealthempower/ Are you interested in nutrition coaching sessions with me? My email is: info@triciaRD or head over to my website at wholehealthempower.com or triciaRD.com Are you Interested in sponsoring a show? How about having me as a guest on your podcast or in your community? Please contact me at:  info@triciaRD.com

James Steele, PhD (james.steele @ solent.ac.uk) is an Associate Professor of Sport and Exercise Science at Southampton Solent University, UK and is also the Principal Investigator at Ukactive Research Institute. He has extensive research and consultancy experiences in physical activity, exercise and sports working with elite athletes. See James’ published peer reviewed articles.  James was a member of the Expert Working Group revising the CMO of Physical Activity Guidelines for the UK. He is a founding member of both the Strength and Conditioning Society, and the Society for Transparency, Openness, and Replication in Kinesiology. James is also a member of the American College of Sports Medicine and the British Association of Sport and Exercise Sciences, and is a Fellow of the Higher Education Academy. Listen to my previous episodes with James HERE. In this episode, James Steele discusses exercise efficacy vs. effectiveness, impact of effectiveness research on HIT and healthcare, effects of isometric exercise on blood pressure, and much more. Don’t miss James’ workout regimen in the last part.  Access exclusive exercise science reviews inside HIT Business Membership For all of the show notes, links and resources - Click Here   This episode is brought to you by ARXFit.com, ARX are the most innovative, efficient and effective all-in-one exercise machines I have ever seen. I was really impressed with my ARX workout. The intensity and adaptive resistance were unlike anything I’ve ever experienced. I love how the machine enables you to increase the negative load to fatigue target muscles more quickly and I love how the workouts are effortlessly quantified. The software tracks maximum force output, rate of work, total amount of work done and more in front of you on-screen, allowing you to compete with your pervious performance, to give you and your clients real-time motivation. As well as being utilized by many HIT trainers to deliver highly effective and efficient workouts to their clients, ARX comes highly recommended by world-class trainers and brands including Bulletproof, Tony Robbins, and Ben Greenfield Fitness. To find out more about ARX and get $500 OFF install, please go to ARXFit.com and mention “High Intensity Business” in the how did you hear about us field – ORDER HERE

Health Frontiers Radio - The Critical Role of the Gut Microbiome in Immunity As the world embraces getting back to work, many are justifiably concerned about the health and safety of their loved ones and the confusion over how to best protect their families.  Join our team as we discuss the critical role of the gut microbiome in immunity and its direct link to mental and physical health. A healthy gut microbiome or terrain will be around 80% beneficial bacteria and 20% other bacteria (physiologically unpleasant flora like candida, e.coli, etc.) When this ratio gets flipped, this is when the terrain is prone to welcoming the things we don’t want. NOW WHAT ARE THESE THINGS WE DON’T WANT? Things that upset the ideal balance of microbes and leave our terrain vulnerable include: Antibiotics Refined sugars Vaccines OTC and prescription pain and fever medications Oral contraceptives Alcohol GMO’s Antibacterial hand soaps and hand sanitizers Antibacterial cleaning products Chlorine (swimming pools, tap water, bleach, etc.) Aspartame (artificial sweetener found in diet products One of the most important things we can understand in order to have the best health possible is that the germ isn’t the problem! *It is the gut biome or terrain that decides whether we get sick, get infected or not. *It’s the terrain that decides if a wound will become infected *It’s the terrain that makes one susceptible to disease Our body has 10 times more microbes living within it than cells So you can see that if we have more pathogenic (bad) than beneficial bacteria, it matters more than the health of our cells. In fact, without any healthy microbes, we would die. This is why antibiotic resistance is killing an increasing number of people around the world. WHAT IS THE ROLE OF SOFT DRINKS, EVEN 0 AND 1 CALORIE TYPES IN THE DESTRUCTION OF THE BUT BIOME?  HOW DO YOU CREATE A HEALTHIER GUT BIOME Gut health refers to the balance of microorganisms that live in the digestive tract. Looking after the health of the gut and maintaining the right balance of these microorganisms is vital for physical and mental health, immunity, and more.  These bacteria, yeasts, and viruses — of which there are around 100 trillion — are also called the “gut microbiome” or “gut flora.” Many microbes are beneficial for human health, and some are even essential. Others can be harmful, especially when they multiply.  In this article, we list 10 scientifically supported ways to improve the gut microbiome and enhance overall health. 1. Take probiotics and eat fermented foods To boost the beneficial bacteria, or probiotics, in the gut, some people choose to take probiotic supplements. These are available in health food stores, drug stores, and online. Some research has suggested that taking probiotics can support a healthy gut microbiome and that it may prevent gut inflammation and other intestinal problems. Fermented foods are a natural source of probiotics. Consuming the following foods regularly may improve gut health: fermented vegetables kefir kimchi kombucha miso sauerkraut tempeh 2. Eat prebiotic fiber Probiotics feed on nondigestible carbohydrates called prebiotics. This process encourages beneficial bacteria to multiply in the gut. Research from 2017 suggested that prebiotics may help probiotics become more tolerant to certain environmental conditions, including pH and temperature changes. People who want to enhance their gut health may wish to include more of the following prebiotic-rich foods in their diet: asparagus bananas chicory garlic Jerusalem artichoke onions whole grains 3. Eat less sugar and sweeteners Eating a lot of sugar or artificial sweeteners may cause gut dysbiosis, which is an imbalance of gut microbes. The authors of a 2015 study in animals suggested that the standard Western diet, which is high in sugar and fat, negatively affects the gut microbiome. In turn, this can influence the brain and behavior. Another animal study reported that the artificial sweetener aspartame increases the number of some bacterial strains that are linked with metabolic disease. Metabolic disease refers to a group of conditions that increase the risk of diabetes and heart disease. Research has also indicated that human use of artificial sweeteners can negatively impact blood glucose levels due to their effects on gut flora. This means that artificial sweeteners may increase blood sugar despite not actually being sugar. 4. Reduce stress Sleep deprivation can negatively affect gut health. Managing stress is important for many aspects of health, including gut health. Animal studies have suggested that psychological stressors can disrupt the microorganisms in the intestines, even if the stress is only short-lived. In humans, a variety of stressors can negatively affect gut health, including: psychological stress environmental stress, such as extreme heat, cold, or noise sleep deprivation disruption of the circadian rhythm Some stress management techniques include meditation, deep breathing exercises, and progressive muscle relaxation. Exercising regularly, sleeping well, and eating a healthy diet can also reduce stress levels. 5. Avoid taking antibiotics unnecessarily Although it is often necessary to take antibiotics to combat bacterial infections, overuse is a significant public health concern that can lead to antibiotic resistance. Antibiotics are also damaging to the gut microbiota and immunity, with some research reporting that even 6 months after their use, the gut still lacks several species of beneficial bacteria. According to the Centers for Disease Control and Prevention (CDC), doctors in the United States prescribe around 30% of antibiotics unnecessarily. As a result, the CDC recommends that people discuss antibiotics and alternative options with their doctor before use. 6. Exercise regularly Regular exercise contributes to good heart health and weight loss or weight maintenance. Research has also suggested that it may also improve gut health, which may, in turn, help control obesity. Working out may increase species diversity. A 2014 study found that athletes had a larger variety of gut flora than nonathletes. However, the athletes also ate a different diet to the control group, which could account for the differences in their microbiomes. The Physical Activity Guidelines for Americans recommend that adults engage in at least 150 minutes of moderate-intensity exercise each week, along with muscle-strengthening activities on 2 or more days each week. 7. Get enough sleep Getting enough good-quality sleep can improve mood, cognition, and gut health. A 2014 animal study indicated that irregular sleep habits and disturbed sleep can have negative outcomes for the gut flora, which may increase the risk of inflammatory conditions. Establish healthy sleep habits by going to bed and getting up at the same time each day. Adults should get at least 7 hours of sleep per night. 8. Use different cleaning products Just as antibiotics can disrupt the gut microbiota, so too can disinfectant cleaning products, according to the results of one study. The 2018 research analyzed the gut flora of over 700 infants ages 3–4 months. The researchers found that those who lived in homes where people used disinfectant cleaning products at least weekly were twice as likely to have higher levels of Lachnospiraceae gut microbes, a type associated with type 2 diabetes and obesity. At age 3, these infants had a higher body mass index (BMI) than children without exposure to such high levels of disinfectants. 9. Avoid smoking Smoking affects gut health as well as the health of the heart and lungs. It also greatly increases the risk of cancer. A 2018 review of research published over a 16-year period found that smoking alters the intestinal flora by increasing potentially harmful microorganisms and decreasing the levels of beneficial ones. These effects may increase the risk of intestinal and systemic conditions, such as inflammatory bowel disease (IBD). Summary Maintaining a healthy gut contributes to better overall health and immune function. By making appropriate lifestyle and dietary changes, people can alter the diversity and number of microbes in their gut for the better. Positive changes a person can make include taking probiotics, following a fiber-rich vegetarian diet, and avoiding the unnecessary use of antibiotics and disinfectants. Other simple lifestyle changes a person can make include getting enough sleep and exercising regularly. However, a person should talk to their doctor before making any drastic changes to their diet. This is because for some people, such as those with irritable bowel syndrome or other medical conditions, probiotics and fiber-rich or vegetarian diets may not be helpful. Logos Nutritionals deal of the week:  10% off the Digestive Health Pack.  Use coupon code: GUTHELP at check out.  

Todos podemos hacer ejercicio de alguna manera. Crear el hábito de la actividad física nos ayuda a mejorar el ánimo, reducir el estrés, controlar el peso, prevenir enfermedades del corazón y mucho más. En este episodio de JUNTOS RADIO, el fisioterapeuta Ivan nos cuenta más de la actividad física y comparte con nosotros recomendaciones confiables para comenzar este hábito saludable.  Recursos del episodio:Rutina de ejercicios en interiores de MedlinePlus Español - https://medlineplus.gov/spanish/ency/patientinstructions/000890.htmBeneficios del ejercicio de MedlinePlus Español - https://medlineplus.gov/spanish/benefitsofexercise.htmlRutina de ejercicios al aire libre de MedlinePlus Español -https://medlineplus.gov/spanish/ency/patientinstructions/000891.htmPhysical activity guidelines for americans - https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdfPrograma Nacional de Prevención de la Diabetes - https://www.cdc.gov/diabetes/spanish/prevention/index.htmlLa actividad física y el corazón - https://www.nhlbi.nih.gov/health-topics/espanol/la-actividad-fisica-y-el-corazon Otros Recursos Confiables:Recomendaciones mundiales sobre la actividad física para la salud - https://www.who.int/dietphysicalactivity/factsheet_recommendations/es/Haga más actividad física para prevenir el T2 - https://www.cdc.gov/diabetes/prevention/pdf/spanish/t2/Participante-Module-2_Haga_mas_actividad_fisica_para_prevenir_el_T2.pdf Conozca más de nuestro amigo Ivan Villagrana-FraireIvan nació en Juarez Chihuahua y es fisioterapeuta con 5 años de experiencia en el campo de la rehabilitación física. Además, Ivan es especialista en rehabilitación funcional así como acondicionamiento de trabajo. Para un tratamiento integral, para las necesidades de cada persona: All of Us. Ingrese a http://Joinallofus.org/bnm   Síganos en las redes sociales de JUNTOSFacebook: @juntosKSYouTube   : Juntos KSInstagram: juntos_radioTwitter: @juntosKSPágina web: http://juntosks.org WhatsApp: +1 913 229 4406 Centro JUNTOS para Mejorar la Salud Latina4125 Rainbow Blvd. M.S. 1076,Kansas City, KS 66160913-945-6635 

In this special episode we will review the new recommendations of physical activity and exercise guidelines of American College of Sports Medicine for people during the coronavirus pandemic. Episode will provide answers, for example, to following questions:Should you limit physical activity, if you are under quarantine but not infected?Should you limit physical activity, if you are infected?What are the precautions that need to be taken when exercising?How to exercise without risking own or health of others? ‘Staying Active During the coronavirus Pandemic’: https://www.exerciseismedicine.org/support_page.php/stories/?b=892 Timestamps:2:10 Medical disclaimer3:05 Physically active lifestyle during the coronavirus pandemic6:30 Physical activity during quarantine7:20 Physical activity and immune function8:20 Precautions when exercising8:50 Physical activity if infected9:50 What should be done if experiencing symptoms10:13 How to perform PA without risking own or health of others?10:20 Exercising at home13:10 Exercising outdoors14:35 Upcoming episode: Mental health during the coronavirus pandemic---This podcast episode is sponsored by Fibion Inc. | The New Gold Standard for Sedentary Behaviour and Physical Activity MonitoringLearn more about Fibion: fibion.com/research---Physical Activity Researcher Podcast have created a ‘Purchase Guide for Researchers: Accelerometer-based Activity Trackers’. You can download it from here.---

February is National Heart Health Month so I wanted to do a special episode highlighting what you can do to prevent heart disease. Cardiovascular disease is the #1 killer in America. Today I’m going to give you a ton of ideas to lower your risk factors. Much of this information is based on updated guidelines from The American Heart Association and American College of Cardiology.I have a ton of great links that I referenced in this podcast so be sure to check those out below. Also I made a freebie for today to help you track your risk factors for heart disease.Download your freebie here. Let’s take a look at a few highlights of this episode…>> [06:27] When I think about risk factors for any disease, I always like to think of them in terms of which ones are modifiable or controllable, and which ones are out of my control. Let’s talk about risk factors for heart disease that are non-modifiable, in other words you can’t get rid of them, or control them, they are just part of you. >> [08:49] In the freebie for this episode, I give you a spreadsheet that I use in my 12-week online course and coaching program, How to Lose Weight After 50. You can fill in with your numbers and compare to normative values. You can use this to track your progress over the next several months and see if your risk factors improve. It can be hard to get a bunch of bloodwork numbers back from the doctor’s office and not quite know where to focus your attention. That’s why I put this spreadsheet together. >> [09:37] Now let’s get into some actionable tips that you can use to lower your risk for heart disease. One of the best things you can do for your health is to reduce your added sugar and salt consumption.>> [18:58] My challenge to you is two-fold. By Valentine’s day I want you to go to reshapept.com/7download and get your free health assessment checklist that I made so you can fill it in with your own numbers and compare then to the normal ranges to see where you should prioritize your health efforts. Links Mentioned in This Episode>> Episode Freebie | Health Assessment Tracker Form>> 10-Year Heart Disease Risk Estimator>> American Heart Association and American College of Cardiology Summary Recommendations for the Primary Prevention of Cardiovascular Disease>> Good, Neutral, and Bad Fats>> How to Get Over Your Sugar Addiction - 5 Part Video Series>> Episode #3: Tip to Break a Bad Habit: Change THIS Instead of Using Self-Control>> Stress and Weight Gain Workshop Recap>> Physical Activity Guidelines for Americans >> Blog Post: Facts About Fiber (with Tables of High Fiber Foods)

Physical Activity Guidelines for Americans (PAG) fornece informações e orientações sobre os tipos e quantidades de atividade física para melhorar uma variedade de resultados de saúde para vários grupos populacionais. Segundo esta revisão, os adultos devem se exercitar ao menos 150 minutos de atividade aeróbica moderada a vigorosa a cada semana, com atividades de fortalecimento muscular em dois dias durante a semana para se manterem saudáveis. Jovens deseis a 17 anos precisam de 60 minutos de atividade física moderada a vigorosa por dia. Livro citado: Corpo Ativo Mente Desperta - John J Ratey e Eric Hagerman Contatos: falecom@xosedentarismo.com.br Intagram @xosedentarismooficial Facebook xosedentarismooficial Guilherme Moscardi - (11) 99464-8000 - guilhermemoscardi@gmail.com @guilhermemoscardi1 Ivan De Marco - (11) 98141-8329 - ivan@ivandemarco.com.br @ivandemarco Katia Ramos Neves - (11) 97689-6185 - https://www.katiafitcoach.com.br Andressa Barros Silva - (11) 98096-2652 - infoab4fitness@gmail.com @ab4fitness Este episódio foi disponibilizado a primeira vez no dia 28/11/2019

The Physical Activity Guidelines for Americans recommends moving more, sitting less and getting children as young as three to be active. The guidelines also stress that any amount and any type of activity improves health. As cold weather begins to settle it and days get shorter, it’s often more difficult to be physically active. According to K-State Research and Extension northeast area family and consumer sciences specialist and state coordinator of Walk Kansas, Sharolyn Jackson, that’s when we need to make a conscious decision to be physically active. Sound Living is a weekly public affairs program addressing issues related to families and consumers. It is hosted by Jeff Wichman. Each episode shares the expertise of K-State specialists in fields such as child nutrition, food safety, adult development and aging, youth development, family resource management, physical fitness and more. Send comments, questions or requests for copies of past programs to ksrenews@ksu.edu. K‑State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well‑being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K‑State campus in Manhattan.  

Danny speaks to Dr Richard Pile, our health correspondent, about the updated guidelines for physical… Read the postPhysical Activity Guidelines Update, Fundraising Social Club & Local News The post Physical Activity Guidelines Update, Fundraising Social Club & Local News appeared first on St Albans Podcast with Danny Smith.

Thanks to the University of Minnesota for sponsoring this video! http://twin-cities.umn.edu/   Because exercise isn't essential for short-term survival, we don't exercise enough, so we need to reincorporate purposeful physical activity into our lives.   Thanks also to our Patreon patrons https://www.patreon.com/MinuteEarth and our YouTube members. ___________________________________________ To learn more, start your googling with these keywords:  Physical activity - any bodily movement produced by the contraction of skeletal muscle that increases energy expenditure above a basal levelExercise - a form of physical activity that is planned, structured, repetitive, and performed (primarily) with the goal of improving health or fitnessRecommended levels of physical activity (USA) - 150 minutes moderate-intensity or 75 minutes vigorous-intensity aerobic physical activity per week, or an equivalent combination, and muscle-strengthening activities at least 2 days / weekEvolutionary medicine - a field that uses evolutionary theory & data to better understand (the origins of) health & diseaseMismatch conditions - health conditions that are more prevalent or severe today than in the past because the body is inadequately or insufficiently adapted to modern environmental conditions (likely including: cavities, type 2 diabetes, heart disease, osteoporosis) ___________________________________________ If you liked this week’s video, you might also like:  Forget Exercise. For Better Health, We Need Better Cities - https://qz.com/quartzy/1615436/the-solution-to-make-america-physically-active/ Magazine article about why exercise is hard - https://harvardmagazine.com/2016/09/born-to-restOn an individual level, psychology is involved, too: https://fivethirtyeight.com/features/maybe-youd-exercise-more-if-it-didnt-feel-so-crappy/ Americans aren’t getting the message about exercising more & sitting less - https://time.com/5635730/exercise-sitting-data/ What healthy living and fixing climate change have in common - https://www.yaleclimateconnections.org/2019/05/planetary-health-and-12-years-to-act/ The wonder drug that's free - https://bit.ly/2lHAjsIHow to live to be 100+ (TED Talk) - https://www.youtube.com/watch?v=ff40YiMmVkU _________________________________________ Subscribe to MinuteEarth on YouTube: Support us on Patreon: And visit our website: https://www.minuteearth.com/   Say hello on Facebook: http://goo.gl/FpAvo6 And Twitter: http://goo.gl/Y1aWVC   And download our videos on itunes:  https://goo.gl/sfwS6n ___________________________________________ Credits (and Twitter handles): Script Writer, Editor and Video Narrator: Alex Reich (@alexhreich) Video Illustrator: Arcadi Garcia (@garirius) Video Director: David Goldenberg (@dgoldenberg) With Contributions From: Henry Reich, Kate Yoshida, Ever Salazar, Peter Reich, Julián Gómez, Sarah Berman  Music by: Nathaniel Schroeder:   ___________________________________________   References: Booth, F. W., et al. 2017. Role of inactivity in chronic diseases: evolutionary insight and pathophysiological mechanisms. Physiological reviews, 97(4), 1351-1402. https://bit.ly/2kEl4AyDing, D., et al. 2016. The economic burden of physical inactivity: a global analysis of major non-communicable diseases. The Lancet, 388(10051), 1311-1324. https://bit.ly/2kfGVy8Hoed, M. D., et al. 2013. Heritability of objectively assessed daily physical activity and sedentary behavior. The American journal of clinical nutrition, 98(5), 1317-1325. https://bit.ly/2lNxeHkLee, I. M., et al. 2012. Effect of physical inactivity on major non-communicable diseases worldwide: an analysis of burden of disease and life expectancy. The Lancet, 380(9838), 219-229. https://bit.ly/2ER2cT4Lee, H. H., et al. 2016. The exercise–affect–adherence pathway: an evolutionary perspective. Frontiers in psychology, 7, 1285. https://bit.ly/2maYy2ELewis, B. A., personal communication. May 2019.Lewis, B. A., et al. 2014. A randomized trial examining a physical activity intervention for the prevention of postpartum depression: the healthy mom trial. Mental Health and Physical Activity, 7(1), 42-49. https://bit.ly/2m9Xa0eLieberman, D. E. 2015. Is exercise really medicine? An evolutionary perspective. Current sports medicine reports, 14(4), 313-319. https://bit.ly/2xuQtFURhodes, R. E., et al. 2018. Theories of physical activity behaviour change: A history and synthesis of approaches. Psychology of Sport and Exercise. https://bit.ly/2kaPBpkUS Department of Health & Human Services. 2018. Physical Activity Guidelines for Americans, 2nd edition. Washington, DC. https://bit.ly/2Q1eF09US Department of Health & Human Services. 2018. 2018 Physical activity guidelines advisory committee scientific report. Washington, DC. https://bit.ly/2FmVa9pWHO. 2019. Prevalence of insufficient physical activity. Accessed May 2019. https://bit.ly/2TLLSuw

There is a lot of information out there… …information that tells us that we should exercise, the types of exercise we should do, how often, who should exercise, when to exercise, how to do it, why… But what do I base my advice on as your TD Fitness Coach? What guidelines do I follow? It’s …

In this podcast episode Angie recaps the Red Rock Canyon Marathon in Las Vegas, Nevada, where she decided to see how fast she can walk a marathon. It got interesting! Plus you will hear how to improve your walking speed and use it effectively in marathon training.Race Recap: The Red Rock Canyon Marathon The Red Rock Canyon Marathon in Las Vegas, Nevada, is put on by Calico Racing. The 12th edition of the race was held on Feb 23, 2019. Joyce, the race director, said that putting on the race this year was very challenging because the government shutdown made it uncertain whether they would have to find a different location to hold the event. Then two days before the marathon the Las Vegas area had a snowstorm and the course had to be rerouted due to bad road conditions. Pre Race: The marathon was located in the Red Rock Canyon National Conservation Area which has more than 179,000 acres and is absolutely beautiful with red sandstone formations, sheer 1,800-ft. cliffs, and several mountains.Race Morning: The park, which sees more than a million visitors each year, is federally designated as a Backcountry Scenic Byway. The 13 mile paved scenic drive traverses some of the Mojave Desert’s most stunning scenery with sandstone formations, desert vegetation, and wildlife. It was dark and around 20 degrees when we were bused to the start and it slowly started getting light as we waited for the race to begin. It was lovely to see the sun rise over the mountains but I was very unsure about my race strategy due to the cold. Fortunately there were some indoor bathrooms to assist with staying warm in addition to the portable toilets offered by the race. By the time the race started at 6:15 am my toes and fingers were numb. The half marathon started at 7am and the 5k race after that. The course was modified because of the snow so it consisted of 4 laps of 5.77 miles and one shorter lap. Each lap started by the Visitor’s Center and had approximately 3 miles of uphill climbing and 2.77 miles downhill per lap. Some of the uphill sections had a 10% grade and total elevation gain for the marathon was around 3,000 feet. The marathon had a 7 hour cut off and the half marathon had a generous 6:15 cut off time.Course: The course was paved throughout the entire race and a section of the road was coned off for runners so that car traffic could continue through the park. This meant that there was often two way traffic of runners in the coned off area but it seemed like people navigated it well. Doing repeated laps isn’t usually the most fun but it was actually nice to see the same people again and again to create a sense of community. The spectators and runners who’d already finished cheered you on when you passed the start/finish line multiple times. Another redeeming factor was the beautiful blue skies, sunshine, seeing the snow on the ground, the majestic mountains and rock formations, and the overall stunning scenery. In short, it was my kind of race! The fresh air was very invigorating and it did warm up to the mid-40’s by noon. We passed by the same aid stations multiple times and they were staffed by friendly and encouraging volunteers. There was a bag drop at the starting line and because of the looped course those were available to people. Many runners added and shed layers as the temperatures changed. I used Generation UCAN snack bars for fuel (1 bar 30 minutes before the marathon and then ½ a bar every 5 miles). My energy levels were solid throughout and my stomach felt good. Use the code MTAREDROCK to save 15% on your order. Aid Stations: The male winner was Aaron Gall and he finished with a time of 3:23:35. The female winner was Tatyana Steis and she finished in 3:35:58. The average finish time for the marathon was 5:11:32 and there were a total of 95 marathon finishers, 288 half marathoners and 170 who did the 5k.Finish: They had a nice food table at the finish line with ramen noodles, applesauce, yogurt, pudding, granola bars, chips, water, and sports drink. As I made loops by the finish line earlier in the day I semi panicked because I didn’t see any food (and I’m always hungry after a marathon). The race also gave out a nice big medal and a tasteful technical shirt. I met up with a former coaching client named Mark from CA before the race and also saw him out on the course and after the race. Another MTA listener Teri was running the half marathon and I saw her out on a couple of the loops. Another fun surprise was when MTA fan Bobby from NY said hi to me out on the course. He was in the area and spectated a bit of the race. photo credit: Mark GoddardMy Experience/Strategy: Like I mentioned earlier I felt very nervous and conflicted about my plan to walk the entire marathon. Part of that hesitation was wondering if I’d be warm enough and the other part was probably a bit of pride because I didn’t want to look like a dork. So I decided to start off walking and see how it went. I was surprised that it actually took quite a bit of concentration to walk the whole way, especially on the downhills. I decided to adhere to the rules of race walking where you have to have one foot in contact with the ground at all times and the front/leading leg straight on impact. Race walking requires a bit more hip and arm action to keep power and momentum. A lot of people out on the race course made comments on how fast I was walking, and of course I felt compelled to explain my walking experiment. I managed to speed walk the entire time, felt strong and often passed people on the up hills (and then they’d usually pass me on the downhills). By the end of the marathon my legs felt a bit stiff from the straighter form required for walking and the tops of my ankles and feet were sore, but I felt fairly good overall. I got a lot of remarks about my walking speed and I imagined that people were laughing behind my back about me walking down hills. My finish time 5:31:21 for an average pace of 12:40 per mile which was faster than I predicted due to the hilly course. My fastest mile was 11:38 and slowest mile was 13:58 (probably the one with the bathroom stop). My overall place was 57/95. This was my 44th state and 56th marathon. It’s so important to remember that running and walking pace is all relative. A marathon is always a huge accomplishment, no matter how much time it takes you to finish or the percentage of running or walking you do. I got this email a couple days after the marathon: “Congratulations to everyone who came out to tackle the hardest and coldest Red Rock Canyon Marathon in our 12 year history.  I SO appreciate all of your cooperation with the forced last minute changes to the course.” Joyce (race director) How to become a faster walker We’ve never really talked specifically about walking as part of marathon training. We often refer in passing to doing run/walk intervals and in many of the marathons I’ve done there has been some walking, sometimes planned but often unplanned. When Walking is Advantageous I’m sure many of us have had the disheartening experience of a marathon gone wrong where were ended up doing extended periods of walking. A couple such times stand out in my mind. The first one was my 3rd marathon, the Little Rock Marathon, which I did back in 2011, five months after having our third child. My endurance and core strength was certainly not up to par yet and the hilly course and warm weather conditions didn’t help matters. I managed to run for the first half and then ended up walking the entire second half. It felt like the longest slog ever. When Circumstances Force You to Walk During a Marathon Another marathon that stands out was my 32nd at the Lincoln Marathon which was unseasonably hot for May. Toward the later miles of the race I began walking more and more and it started feeling like a death march. There have been many other marathons where I planned to walk certain intervals, like through aid stations or up hills, and this didn’t have the same demoralizing effect. Sometimes I would look forward to seeing a hill because I’d given myself permission to walk. I also think that doing specific run/walk intervals are a very smart race strategy for many people. You might see individuals during a race that have a timer go off as a signal for them to start their next interval. I’ve often had run/walkers pass me during marathons or we would leap frog each other during the event. When I did the Air Force Marathon in OH I remember Jeff Galloway (probably the biggest promoter of the run/walk/run method) blaze by me on the course. Let me tell you, his walking intervals were not a stroll in the park. Working in planned run/walk intervals can be a good way to pace yourself and extend your energy levels more evenly during the race. We interviewed Jeff Galloway back on episode 138.Run/Walk Intervals Other ways that walking can be used in your training is during the warm up and cool down sections of your run. Walking for 5-10 minutes as a warm up and cool down is a very effective way to get your body safely ready to run and then to return it to homeostasis. Some runners walk between speed intervals at the track. And it’s entirely normal to walk tough hills, especially if you’re trying to keep your heart rate in a certain zone. My rule for hills is if I can walk the hill faster than I can run it I default to walking. Warm Ups and Cool Downs Another way that walking can be used is if you’re dealing with a niggle, injury, or illness. It’s a great way to still get some healthy activity in without setting your body back. Occasionally there will be run days when I just feel super worn down and know that running will only exacerbate that feeling. I often switch my running mileage over to walking and usually feel much better the next day.If You Are Dealing with InjuryHealth Benefits of Walking The health benefits of walking are indisputable and it’s something that is accessible to nearly every person. Walking is often the gateway into running for many people. I was recently doing continuing education to renew my nursing license and did a course educating healthcare professionals on exercise. Check out these stats on the amount of Americans who don’t get the minimum recommended amount of physical activity. First off, here’s what is considered the minimum amount of exercise: “People are classified as meeting aerobic exercise recommendations if they report engaging in moderate-intensity activity (like walking) at least 150 minutes per week, vigorous-intensity activity at least 75 minutes per week, or an equivalent combination of the two. Ideally, aerobic activities should be spread throughout the week and performed in at least 10 minute sessions. The muscle-strengthening recommendation consists of two days per week of moderate- or high-intensity exercise involving all major muscle groups.” (5) We all know that obesity is an epidemic in the United States. Estimates show that nearly 70% of the adult U.S. population 20 years of age and older are either overweight (33.3%) or obese (36.4%). One of the contributing factors in the obesity epidemic is the fact that few people engage in leisure-time physical activity. According to data published by the Centers for Disease Control and Prevention (CDC), Approximately one-half of U.S. adults do not perform the minimum amount of exercise needed to prevent diseases such as diabetes and high blood pressure. One in four adults do not perform any exercise at all. About 80% of adults do not perform the minimum amount of aerobic exercise combined with the minimum amount of muscle strengthening exercise recommended in the Physical Activity Guidelines for Americans. Numerous reasons for failure to exercise exist, including lack of interest, competing demands for limited leisure time, fear of injury or pain, no access to facilities, and lack of knowledge of proper technique. Often when people say that they “can’t” run (which of course is debatable) I encourage them to start a habit of walking or another activity that they enjoy. It’s all about finding a healthy activity that you will stick with. I always find it inspiring that there are many older people in our neighborhood who are out walking every day, rain or shine.The Sport of Race Walking At the other end of the spectrum from walking for exercise is the sport of race walking. Race walking is practiced from youth track and field all the way up to the Olympic level in a variety of distances and on the road and track. It’s a sport that most people don’t know or think about. I think the first time it came on my radar was when I did my USATF coaching class and there was a woman in the group who had competed in race walking for the Phillipines. She was able to walk a 7:30 mile. That certainly puts my 11:30-12:30 pace into perspective. Many of the world class race walkers do sub-6:00 minute miles. Some of the benefits of race walking are that it produces less impact on the body and requires solid endurance even though is a technically demanding sport. According to the USATF website: “Race walking differs from running in that it requires the competitor to maintain contact with the ground at all times and requires the leading leg to be straightened as the foot makes contact with the ground. It must remain straightened until the leg passes under the body. Judges evaluate the technique of race walkers and report fouls which may lead to disqualification. All judging is done by the eye of the judge and no outside technology is used in making judging decisions.” (2)Benefits of Race Walking Race walking dates back to about 400 years ago in England and it didn’t take long to become a very popular sport around the world. By the 19th century race walking was just as popular as horse racing and spectators often bet on the race outcomes, especially since racers would suffer through races that would last for several days. The typical races at that time would consist of racers trying to walk 100 miles in less than 24 hours. Other races would last more than 40 days, where the racers would try to walk one mile each hour. It did not take long afterward for race walking to become a part of the Olympics (1). History of Race Walking It’s seriously impressive when you look at the paces that these top level race walkers can do (often sub-6:00 min/mile). Check out some of these American race walking records (2): Female: 5k= 21:51 (7:02), 10k= 44:09 (7:06), 20k= 1:30:49 (7:18), 40k= 3:27:10 (8:20) Men: 5k= 19:09 (6:09), 10k= 39:22 (6:20), 20k= 1:22:02 (6:36), 40k= 3:02:18 (7:20) Technique: Race walking requires more of a hip swing than running. But similar to running you want to avoid over-striding which will produce a braking motion. Proper use of the arms is one key to mastering the hip motion because synchronizing arm and hip motion maximizes efficiency and speed. Posture- Your body should be straight up and down throughout the entire stride, unlike with running where you want a forward lean starting from the ankles. In race walking bending reduces the ability to extend the hip and accelerate the stride. Arms- Each arm should travel from a couple of inches behind the hip to just above the chest line. The primary power for arm movement is done by driving the shoulder on the backwards swing of your arm. But you don’t want to generate power by wildly pumping your arm backward or thrusting it forward.  Use the shoulder as a fulcrum so that the arms swing like a pendulum. Hips- The hips are the body’s primary source of forward motion. When the hips are rotated forward, the swinging leg is pulled off the ground. As you repeatedly pivot the hips forward, they act as the body’s motor, propelling it forward one step at a time and increasing the stride length behind the body. Swing Leg- To remain efficient, race walkers must pay careful attention to how their legs swing forward after push-off. Race walkers swing the legs forward with the knee as low to the ground as possible. While some upward motion is necessary to break contact with the ground, it should be minimized. For the greatest efficiency of motion when the rear foot lifts up, it rises only an inch or two off the ground. Even if you’re not planning on giving up running and turning into a race walker there are good reasons to improve your walking efficiency. Many runners use a run/walk method to pace their marathons and having good speed and efficiency during the walking intervals will help to rest your running muscles and give you a better overall pace. During ultramarathons, particularly on trails, there is a good amount of walking/hiking that goes on. Some ultramarathoners learn speed walking techniques to help improve their ultra times by getting the most out of their walking sections. Plus, becoming a faster walker will give you a more purposeful look as you walk to work or while out doing errands. Sources: www.athleticscholarships.net/athletics-race-walking.htm www.usatf.org/statistics/records/view.asp?division=american&location=road&age=open&sport=RW racewalk.com/howTo/basicTechnique.php ultrarunning.com/featured/how-to-increase-your-walking-efficiency/ What Healthcare Professionals Should Know about Exercise. CEUAlso Mentioned in This Episode John Muir Trust– contribute a tree to the MTA Forever Forest. We went with the idea of planting 262 trees as a nod to the marathon distance, with donations going toward our tree planting fund to create an ‘MTA Forever Forest’. “Come to the woods for here is rest. There is no repose like that of the green deep woods.” -John Muir Generation UCAN, the revolutionary new way for runners to fuel. UCAN keeps your blood sugar stable and allows your body to burn fat. Generation UCAN – there’s sugar, and then there’s science. Use the promo code “MTAREDROCK” to save 15% off your order.” Topo Athletic -a gimmick-free running shoe company delivering footwear solutions for healthier, more natural running patterns. A roomy toe box promotes functional foot movement and the cushioned midsoles come in a variety of thicknesses and heel elevations, so you can pick your unique level of protection and comfort. Athletic Greens -the best of the best in All-In-One whole food supplements and the easiest way to build a healthy habit each and every morning. The post Race Recap: Angie Tries to Race Walk a Marathon appeared first on Marathon Training Academy.

The updated Physical Activity Guidelines for Americans recommends moving more, sitting less and getting kids as young as three to be active. The new federal guidelines, according to K-State Research and Extension northeast area family and consumer sciences specialist Sharolyn Jackson, put an emphasis on getting people to move more throughout the day. Sound Living is a weekly public affairs program addressing issues related to families and consumers. It is hosted by Jeff Wichman. Each episode shares the expertise of K-State specialists in fields such as child nutrition, food safety, adult development and aging, youth development, family resource management, physical fitness and more. Send comments, questions or requests for copies of past programs to ksrenews@ksu.edu. K‑State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well‑being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K‑State campus in Manhattan.

There are a lot of scientific evidence on the benefits of physical activities and exercises that have been documented in the 2018 Physical Activity Guidelines for Americans. This episode is more about the Facts, findings, and recommendations that are mostly found in the guidelines and how we can apply them in our daily lives so as to enjoy the optimal health benefits of our God given body. The vessel that carries us throughout our journey through time till we leave it behind and move on. The experience in our bodies is greatly enhanced when we move it the right ways. Since its designed to move for basic survival. I talk about the difference between Physical Activity and Exercise and how all of them can help you achieve more physical activity time in to meet the guidelines required to keep your body healthy and with less dis~ease. There will be more segments in the episodes as time goes on so .... hey keep listening in fitness name. And again let me know what you want to listen to and some issues you want addressed and I will do my very best to help as much as I can in fitness name.... Please link up Email~ djiamphy@gmail.com WhatsApp ~ 0265199680

Health benefits and the potential lowering of healthcare costs by billions of dollars seem like enough reasons to increase physical activity. Why can’t we do it? Why is it so hard? We’ll discuss the new guidelines (11/2018) and strategies that may get your patients moving.   Guest: Jill Terrien PhD, ANP-BC Associate Professor, Director NP Programs UMMS-GSN   Landing Page: https://www.pri-med.com/online-education/Podcast/101-physical-activity-frankly-speaking

Editor's Summary by Howard Bauchner, MD, Editor in Chief of JAMA, the Journal of the American Medical Association, for the November 20, 2018 issue

On November 12, 2018 health.gov released new physical activity guidelines for Americans! I discuss a little about them and the blog I wrote about it. New Physical Activity Guidelines for Americans: What You Need to Know https://behaviorfit.com/blog/newphysicalactivityguidelines/ --- Send in a voice message: https://anchor.fm/behaviorfit/message

Today we talk about the Physical Activity Guidelines for Americans, 2nd edition, with GW's Loretta DiPietro, PhD. She was one of 17 nationally recognized experts in physical activity and health to be appointed to the 2018 Physical Activity Guidelines Advisory Committee. The Advisory Committee did a systematic review of the scientific evidence over a two year period. In February 2018, they submitted a Scientific Report to the HHS Secretary. This report helped inform the new guidelines. This is the first time the federal physical activity guidance have been updated since 2008 Dr. DiPietro is a professor and outgoing chair of the Department of Exercise and Nutrition Sciences at GW's Milken Institute School of Public Health. She is a widely published researcher with particular interest in the role of physical activity in the health of older adults. She has been awarded grants from the National Institute on Aging and the American Cancer Society, and she lectures at medical schools, public health schools and other organizations around the world. * Dr. DiPietro referred to the 2020 Guidelines at the 29-minute mark. She meant to say the 2028 Guidelines. ◘ Notable Updates The previous guidelines stated that only 10-minute bouts of physical activity counted toward meeting the guidelines. This requirement has been removed because all activity counts. There are immediate health benefits, attainable from a single bout of activity, including reduced anxiety and blood pressure, improved quality of sleep, and improved insulin sensitivity. There are more long-term benefits from physical activity, including improved brain health, reduced risk of eight types of cancer (previously two), reduced risk for fall-related injuries in older adults, and reduced risk of excessive weight gain. Physical activity helps manage more chronic health conditions. It can decrease pain for those with osteoarthritis, reduce disease progression for hypertension and type 2 diabetes, reduce symptoms of anxiety and depression, and improve cognition for those with dementia, multiple sclerosis, ADHD, and Parkinson's disease. There are new key guidelines for preschool children to be active throughout the day to enhance growth and development. ◘ Related Content HHS Press Release on the News Physical Activity Guidelines for Americans https://www.hhs.gov/about/news/2018/11/12/hhs-releases-physical-activity-guidelines-americans-2nd-edition.html Download the Complete Physical Activity Guidelines for Americans, 2nd edition https://health.gov/paguidelines/second-edition/pdf/Physical_Activity_Guidelines_2nd_edition.pdf Scientific Report of the 2018 Physical Activity Guidelines Advisory Committee https://health.gov/paguidelines/second-edition/report/ ◘ Transcript https://www.linkedin.com/pulse/transcript-new-physical-activity-guidelines-americans-gw-office-of/?published=t ◘ This podcast features the song “Follow Your Dreams” (freemusicarchive.org/music/Scott_Ho…ur_Dreams_1918) by Scott Holmes, available under a Creative Commons Attribution-Noncommercial (01https://creativecommons.org/licenses/by-nc/4.0/) license. ◘ Disclaimer: The content and information shared in GW Integrative Medicine is for educational purposes only and should not be taken as medical advice. The views and opinions expressed in GW Integrative Medicine represent the opinions of the host(s) and their guest(s). For medical advice, diagnosis, and/or treatment, please consult a medical professional.

Ist es notwendig, zusätzlich zum Krafttraining Cardio-Training zu machen, um gesund zu bleiben? Alpha Progression App: alphaprogression.com/app Alpha Progression Gruppe: facebook.com/groups/alphaprogression Benjamins Insta-Profil: instagram.com/benjamin.alphaprogression Studien und Artikel Lloyd-Jones et al. (2010): Defining and setting national goals for cardiovascular health promotion and disease reduction: the American Heart Association's strategic Impact Goal through 2020 and beyond. ncbi.nlm.nih.gov/pubmed/20089546 AHA (2017): American Heart Association Recommendations for Physical Activity in Adults. heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.Vofuq_krKUl HHS (2008): Physical Activity Guidelines for Americans Summary. health.gov/paguidelines/guidelines/summary.aspx Garber et al. (2011): American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. www.ncbi.nlm.nih.gov/pubmed/21694556 Levine et al. (2006): Non-exercise activity thermogenesis: the crouching tiger hidden dragon of societal weight gain. ncbi.nlm.nih.gov/pubmed/16439708 Levine (2007): Nonexercise activity thermogenesis--liberating the life-force. ncbi.nlm.nih.gov/pubmed/17697152 Steele et al. (2012): Resistance Training to Momentary Muscular Failure Improves Cardiovascular Fitness in Humans: A Review of Acute Physiological Responses and Chronic Physiological Adaptations. asep.org/asep/asep/JEPonlineJUNE2012_Steele.pdf

Ist es notwendig, zusätzlich zum Krafttraining Cardio-Training zu machen, um gesund zu bleiben?Mehr zu Alpha Progression:https://alphaprogression.comhttps://facebook.com/groups/alphaprogressionhttps://instagram.com/alphaprogressionQuellen:Lloyd-Jones et al. (2010): Defining and setting national goals for cardiovascular health promotion and disease reduction: the American Heart Association's strategic Impact Goal through 2020 and beyond. https://ncbi.nlm.nih.gov/pubmed/20089546AHA (2017): American Heart Association Recommendations for Physical Activity in Adults. https://heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/American-Heart-Association-Recommendations-for-Physical-Activity-in-Adults_UCM_307976_Article.jsp#.Vofuq_krKUlHHS (2008): Physical Activity Guidelines for Americans Summary. https://health.gov/paguidelines/guidelines/summary.aspxGarber et al. (2011): American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. https://ncbi.nlm.nih.gov/pubmed/21694556Levine et al. (2006): Non-exercise activity thermogenesis: the crouching tiger hidden dragon of societal weight gain. https://ncbi.nlm.nih.gov/pubmed/16439708Levine (2007): Nonexercise activity thermogenesis–liberating the life-force. https://ncbi.nlm.nih.gov/pubmed/17697152Steele et al. (2012): Resistance Training to Momentary Muscular Failure Improves Cardiovascular Fitness in Humans: A Review of Acute Physiological Responses and Chronic Physiological Adaptations. https://asep.org/asep/asep/JEPonlineJUNE2012_Steele.pdf

Jebb and Blake discuss obesity and other health related statistics and how the growth of the fitness industry can be on the forefront of fighting obesity and other public health issues. In this episode, we discuss... One key takeaway [1:20] The % of people in the U.S. that are overweight or obese [2:20] The state with the lowest obesity rate [3:15] Statistics on physical activity [4:20] U.S. Physical Activity Guidelines [5:20 & 12:15] The possible stagnation of obesity rates [6:15] The costs of physical inactivity [9:00] Physical inactivity by state [10:45] Fruit and vegetable consumption [14:00] Diabetes [16:40] Alzheimer's [17:30] Health boners? [18:00] The growth of gyms and gym memberships [20:00] Validating the need of the fitness industry [22:45] Curing all diseases [24:00] Conflicts within the fitness industry [25:00] Why we need more fitness coaches, podcasts, resources, etc. [26:15] Preaching the right information [27:30] Are we on tinder? [30:15]  

Interview with Erin L. Van Blarigan, ScD, and Jeffrey A Meyerhardt, MD, MPH, authors of Association of Survival With Adherence to the American Cancer Society Nutrition and Physical Activity Guidelines for Cancer Survivors After Colon Cancer Diagnosis: The CALGB 89803/Alliance Trial

Dariush Mozaffarian and Alice Lichtenstein present "The 2015 Dietary Guidelines for Americans - What Does Everyone Need to Know?" This seminar was originally held on 1/27/16. Abstract: The 2015 Dietary Guidelines for Americans, issued jointly by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, are to (1) follow a healthy eating pattern across the lifespan; (2) focus on variety, nutrient density and amount; (3) limit calories from added sugars and saturated fats and reduce sodium intake; (4) shift to healthier food and beverage choices; and (5) support healthy eating patterns in all venues. Key recommendations include: (a) consume a healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level; (b) a healthy eating pattern includes a variety of vegetables from all of the subgroups, fruits (especially whole fruits), grains (at least half of which are whole grains), fat-free or low-fat dairy (including milk, yogurt, cheese, and/or fortified soy beverages), a variety of protein foods (including seafood, lean meats and poultry, eggs, legumes [beans and peas], and nuts, seeds and soy products), and oils; (c) a healthy eating pattern limits, saturated fats and trans fats, added sugars and sodium; (d) if alcohol is consumed, it should be consumed in moderation and only by adults of legal drinking age; and (e) meet the Physical Activity Guidelines for Americans. The 2015 Dietary Guidelines for American report has engendered considerably controversy within the scientific community. Issues underlying some of these controversies will be addressed. About the Friedman School of Nutrition Science and Policy: The Gerald J. and Dorothy R. Friedman School of Nutrition Science and Policy at Tufts University is the only independent school of nutrition in the United States. The school's eight degree programs – which focus on questions relating to nutrition and chronic diseases, molecular nutrition, agriculture and sustainability, food security, humanitarian assistance, public health nutrition, and food policy and economics – are renowned for the application of scientific research to national and international policy.

Today, the US Department of Health and Human services hosted a webinar regarding the implementation of the 2008 Physical Activity Guidelines. This is the hot off the press review of the meeting from my notes.

Aren't you thankful you have a Wii in your living room to play off all that Thanksgiving food? And, you get to interact with family members because everybody loves to play Wii while being physically active. And physical activity is what it is all about according the 2008 Physical Activity Guidelines (PAG). Developed under the Bush Administration, this document is the first comprehensive guidelines on physical activity ever to be isasued by the Federal government. Discussion has already started regarding Healthy People 2020 as Healthy People 2010 comes to a close showing little progress being made as rates of inactivity among American adults and youth remains relatively high and objectives not obtained. Join in the discussion on how exergames are improving the level of physical activity of all Americans of all ages and physical fitness levels.

Preview of tomorrow's show. Aren't you thankful you have a Wii in your living room to play off all that Thanksgiving food? And, you get to interact with family members because everybody loves to play Wii while being physically active. And physical activity is what it is all about according the 2008 Physical Activity Guidelines (PAG). Developed under the Bush Administration, this document is the first comprehensive guidelines on physical activity ever to be isasued by the Federal government. Discussion has already started regarding Healthy People 2020 as Healthy People 2010 comes to a close showing little progress being made as rates of inactivity among American adults and youth remains relatively high and objectives not obtained. Join in the discussion on how exergames are improving the level of physical activity of all Americans of all ages and physical fitness levels.