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Oct 1

Exercise Programs for Peripheral Neuropathy | Healthfully

Peripheral neuropathy occurs when nerves become compressed, injured or severed. This results in symptoms including pain, numbness, tingling and lack of coordination, particularly in the feet and hands. While these symptoms can make exercise more difficult, exercise is highly beneficial to those who experience nerve damage. Understanding what exercises benefit you most can help to reduce peripheral neuropathy symptoms.

A number of conditions that affect the nerves can cause peripheral neuropathy. These include diabetes, which is one of the most common causes; infection; injury; autoimmune disease; poison exposure; and tumor growth. If nerve cells have not been completely killed off due to peripheral neuropathy, nerve cells can regenerate and symptoms can improve. Following an exercise program for peripheral neuropathy can help to reduce symptoms while nerve cells heal. As part of a comprehensive treatment plan, exercise programs for peripheral neuropathy should include a combination of resistance, cardiovascular and flexibility training.

Repeated stretching throughout the day as part of your exercise program can help to relieve tingling and numbness associated with peripheral neuropathy, according to the American Academy of Neurology. Examples of beneficial stretches include reaching the arms up over the head, reaching for your toes while standing, and performing torso rotations. Hold stretches for 30 seconds each. Perform these and other stretching exercises for five-minute intervals six times per day to experience symptom improvement.

Cardiovascular exercise is the calorie-burning portion of a peripheral neuropathy exercise program. Getting your heart pumping helps you to maintain a healthy weight and stimulates blood flow. Water aerobics is a low-impact exercise that does not require those with peripheral neuropathy to place pressure on their feet an area where many experience pain. Walking or riding an exercise bicycle are additional methods that can improve symptoms.

Resistance training for peripheral neuropathy involves lifting weights, using resistance bands or leveraging the bodys own resistance in order to build muscle. If you are prone to peripheral neuropathy in the feet or lower legs, calf raises and toe pointing and flexing are resistance-training exercises that build muscles in these areas. For the arms, wrist circles, bicep curls and shoulder presses can be beneficial. If you are utilizing weights, start slowly to prevent post-exercise pain and soreness. Resistance training is particularly helpful for older adults who are wheelchair-bound or unable to engage in cardiovascular exercise, according to Neurology Reviews.

Exercising to relieve peripheral neuropathy offers benefits for both mind and body. Exercise stimulates blood flow, which can help to reduce cramping in affected areas and strengthen nerve tissue. Resistance training increases muscle strength, which prevents muscle wasting and increases stability. Peripheral neuropathy exercises also can help to relieve stress that can lead to depression in those with this condition.

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Exercise Programs for Peripheral Neuropathy | Healthfully

Sep 10

How To Exercise At Home: 50 Best Free Home Workouts

Want to know how to exercise more without making time for the gym? Wish you knew the best home exercises that will actually get you results?

Youre in the right place.

These are the 50 best resources for free online workouts that make is easy for you to exercise at home. Whether you have just a few minutes for a quick core workout, or if youd like to join a month-long daily yoga challenge, there is something here that will help you exercise at home.

So take a look through this amazing list of at-home exercise routines and find the perfect fitness instructor who can help you get a great workout done in just a few minutes each day.

(click the name of site/channel to visit it)

Daniel and Kelli are the husband and wife team behind Fitness Blender, a site that offers a huge selection of full-length videos that allow you to exercise at home without equipment. Here you will find fat-burning workouts, kickboxing routines, total body strength training, workouts for boosting metabolism, stretching sequences, and more.

This resource offerswonderful online classes that are full of easy exercises to do at home. Sweaty Betty provides yoga workouts, HIIT routines, and many other types for you to try. No matter whether you have experience doing fitness classes or are a complete beginner, Sweaty Betty has something that will get you working at an appropriate level.

Do you want to do bodyweight exercises you can do at home? Craig Ballentyne of Turbulence Training provides a wonderful collection of no-equipment bodyweight workoutsdesigned to help youburn fat and get lean.These instructional videos are mostly short ones (i.e. under 10 minutes) and can be used to create your own home workouts.

Jessica Smith TV shares a unique collection of videos with 7-minute, 10-minute and 30-minute in-home exercise programs. She offers a really great variety of workout styles Some focus onfat burning, others on cardio conditioning, workouts for beginners, kickboxing workouts and more.Jessica is an energetic instructor that will motivate you to join her.

Do Yoga with Me is one of my personal favourite sources for good home workouts, obviously of the yoga variety!Many of their classes are filmed outdoors in beautiful British Columbia, Canada. The level of instruction is top-notch and there are videos that focus on pretty much every part of the body (e.g. hips, hamstrings, back, etc.), so you can target the area that you need to work on most.

Id be doing you a disservice if I didnt mention my own workouts that are available here at Make Your Body Work. Every single workout will challenge your entire body and will include elements of cardio, strength, and core conditioning. The uniqueness of these workouts are the difficulty levels that provide up to 4 distinct options for every single move. This makes each workout very accessible for newbies, yet challenging for super-fit users.

Karena and Katrina lead the workouts at Tone it Up. Their at home exercises for women are aimed at helpingyou shedexcess weight and transform your body through simple strengthening exercises. Their website provides specificworkouts for arms, legs, abs, cardio, etc. and have attracted followers from around the world.

Adriene Mishler is a yogi with purpose. She wants to use her instructional classes to help people live life better. As she puts it, Yoga offers up a way for us to see a world that is working for you instead of against you. Try the following class when youre feeling in a bad mood. (I tried itand felt better afterwards!)

Spark People shares short videos for alldifferent types of home workouts, no equipment required. There are several categories Abs, Cardio, Yoga and Pilates, as well as others that diver into healthy cooking and eating ideas. These workouts are great when you are pinched for time. Choose a 10-12 minute routine and squeeze in some activity where you normally would have skipped it altogether.

Enjoy doing yoga workouts from home with your favourite trainers such as Jillian Michaels, Jane Fonda, Billy Blanks Jr.,Tara Stiles and many others.This channel might offer the best variety of any out there It even includes meditations with Deepak Chopra (maybe a good way to relax AFTER your workout!)

Livestrong Woman is a video channel featuringprofessional fitness instructor, Natalie Jill. In addition to Nataliesresistance training instructional videos, you will also find great yoga beginners videos taught by Tara Stiles. As an extra bonus, this channel also includes some great videos that discushealthy eating tips and recipes.

Diet Health is YouTube channel that shares easy home exercise videosand simple healthtips that canhelp you change your lifestyle and improve your overall health. Their workouts are mostly quick ones (under 10 minutes) and are led byexperienced personal trainers.

Natalie Jill is a very popular fitness trainer who you will see guest starring on some of the other sites and channels found in this list. Herbest home exercise videos can be found on her personal fitness blogwhichshares workouts for weight loss, exercise ball routines, jump rope workouts, booty belt workouts, body weight exercises and more. Natalie alsoshares great healthy recipes and useful nutrition tips onher site.

Yoga Journal is a wonderful YouTube channel worth following if youwant to learn how to do yoga at home. Highly experienced yoga teachers will show you how to do poses for themost relaxation, flexibility, and strength benefits. These short videos can be done whenever you have a few minutes to spare during your day.

CafeMom Studios is a very popular YouTube channel that helps moms exercise at home with the goal of building theirbody back after pregnancy and childbirth. CafeMom Studios offers postnatal workout videos for cardio, pain-reduction, circuit training, andyoga exercises for strength and flexibility.

Anyone looking for yoga, Pilates, and gentle muscle strengthening workouts will love eFit30. These full-length (i.e. 20-40 minute) classes are perfect for days when you want to exercise but dont feel like making the trip to your gym.

Sarah is a well-knownhealth and fitness blogger has madeenabling your passion for healthy living her mission. She will help you learn how to exercise at home with her quick and simplecoreworkouts, cardio routines, flexibility workouts, and more onher blog. Sarah is fun, energetic, and really likeable, which makes following along with her workouts quite easy.

Cassey Ho is is the energeticfitness instructor behind Blogilates. She shares a lot of videos with quickand fun bodyweight workouts thatyou can do at home in just a few minutes. Her workouts are themed for different objectives such as the Swimsuit Slim-Down series that you can see below. is one of the forerunners in online exercise videos. Thispopular health and exercise blog is dedicated to weight loss, fitness, beauty, food, love and relationships. Bodyrockers find daily at-home workouts that are either laid out with descriptions and pictures, or that are instructed in video format. All of the online workouts can be done with minimal equipment.

GymRa offers a excellent range of exercise videos thatare divided into different categories 5 to 15 minutes online workouts for beginners, abs workouts, dumbbell workouts, no-equipment workouts, total body routinesand yoga sessions.There is really something for everyone at Gymra.

Shilpa Shetty Kundra is happy to share her yoga expertise on theGood Health 24by7 YouTube channel. Enjoy doing full-length yoga asanas, or simply learn proper form and technique from her quick tutorial videos.

Workouts provided on the Live Strong YouTube video channel will definitely help you improve your strength, flexibility and fitness. Celebrity trainer, Nicky Holender instructs most of the online workouts youll find here. He knows his stuff andtailors these at-home workouts for busy people who want a quick exercise fix.

Caroline Jordan Fitness is a great choice for quick core, flexibility, strength, and yoga videos. Carolines demonstrations are excellent and her instructions of each more are very clear. This is a good place to learn the foundational moves that make up any good home workout.

Rebekah Borucki provides people with an amazing collection of online workout plans for weight loss and toning. Her focus really is on time-saving at-home exercise, so she employs lots of interval training and HIIT series to make your workouts as efficient as possible.

Steady Health has a large collection of online workout programs that include specific exercise routinesfor pregnant women, office workers, those who are rehabilitating after injury, and for people who just need a littlerelaxation.

Pop Sugar offers some of the top fitness videos and just about anything else you could want in a health blog. On the website you will find lots of workouts broken down with great written instructions and pictures. On the Pop Sugar Fitness Youtube channel you can enjoy a great range of quick online workouts led by some fitness industry superstars.

Enjoy doing easy step aerobics and fitness cardio workouts led by super-stepper,Jenny Ford. Jenny does a great job of making step classes doable for beginners (like me) who might not be the most co-ordinated! You can certainly tell she loves what she does Check out one of her free video classes.

Amanda Russell is a former Olympic-hopeful runner who suffered a career-ending injury before she got to compete at the worlds biggest stage. Now she has devoted her career to helping others safely stay in shape with workouts that can be done at home.

Tara Stiles is a yoga guru whose videoclasseswill help you become strong, energized, and more flexible at the same time. Taras unique movement systemis approachable for anyone. Be sure to try her 7-minute morning yoga routine (below) its fantastic!

This is another excellent Youtube channel that is worth checking out, especially if you are new to yoga. It offers a series of six videos, each just 10 minutes long, which teach introductory yoga poses that most people would find quite approachable.

Lauren Hefez is a personal trainer and Pilates and barre instructor. Shehas a great fitness blog that includes recipes, product reviews, and of course there are workouts in there too! She does a great job of specifying workouts for target areas likeyourabs, arms and back, butt and legs, and other combinations.

Sadie Lincoln is an experienced fitness trainer and founder of Barre3. Barre workouts are based on atraditional ballet style of training that uses a bar (of course!).Sadie has taken this foundation anddeveloped a unique training program that perfectly combines yoga, pilates, dance and bodyweight workouts.

Enjoy using Cosmo Bodys videos that includeeasy-to-follow full-length strength, dance, and cardio workouts. Astrid Swan, celebrity personal trainer, also provides many quickie workouts (10 minutes and less) that give you an express option when youre crunched for time.

XHIT has put together an impressive library of video workouts that are free to use on their blog or Youtube Channel. Their followers, called X-hitters, enjoy the efficiency of their workouts (always under 20 minutes), as well as their exercise-specific instructional videos that teach just one or two moves in greater detail.

Yoga Online is the Youtube channel and it is a great place to find home workoutsfor new yogis.Ifyou have just started doing yoga, you will find it interesting to watch videos with breathing techniques, and instructions for mastering key yoga poses.

Movee is the place to go if youre looking for quick, dance-based workouts that will get you sweating. It also provides videos with yoga workouts for beginners, pilates workouts for beginners, perfect leg workouts, easy back exercises, body stretches and amazing healthy raw food recipes.

The Body Project specializes in high-intensity fat-burning workouts that can be done from home. Their workouts have some creative moves that are fun and effective. The low-impact cardio workout found below is a great place to start.

Emily Skye has a Youtube channel complete with dozens of exercise tutorial videos that are mostly 1 minute or less. She has put together some interesting movement combinations that you can assemble into your own full-length home workout.

What better place to learn how to exercise at home than eHowFitness! This YouTube channel provides specific workout ideas andhealth tips fromleading fitness experts and popular celebrity trainers. Videos provided here focus onweight loss, breathing exercises, water workouts, stretching exercises and even workouts for kids. They also have niche exercise videos like this one for expectant mothers.

Leslie of Fightmaster Yoga teacheshatha yoga for beginners, yoga for energy, yoga for reducing stress, meditation yoga, yoga workouts for strength, yoga for office workersin other words, sheoffers a BIG selection of yoga classes! She is a knowledgeable instructor and is an excellent communicator, which makes her classes especially easy for beginners to follow.

PsycheTruth is a holistic health channel on Youtube that discusses exercise, weight-loss, massage, pain relief, and many other health-related topics. Included are some amazing yoga sequencesincludingthis 10 days of flexibility series that is worth checking out.

Do You Yoga offers amazing yoga video challengesfor everybody. Providing a little more structure via their courses (a number of which are completely free), Do You Yoga can help you create a habit of daily yoga!

Sean Vigue is a really inspiring fitness trainer who Pilates, strength, cardio, weight-loss, core training, and yoga workouts on his Youtube channel.He also throws in some fun stuff like this 1-minute burpee challenge. (It only takes 1 minutetry it!)

Method Yoga explains their approach best: Method Yoga offers the student a processes of development and transformation by uniting methodologies of old and new so one begins to experience true liberation, wholeness and actualization which is the definition and purpose of yoga. Its hard to pass on that!

Upside-Down Pilates shares videos that will help you realize the many health benefits of Pilates. These arent lets get sweaty types of workout Instead, they are more suited for improving the way your body moves by training your pelvis, hips, knees, arms and shoulders for proper function.

Brittany, a certified Pilates instructor, created Fine Tune Pilates as a way to help people rediscover their bodies and to learn how they actually move throughout the day. Her gentle classes are a nice workout, without any of the pounding on the joints that come with some high-intensity exercise styles.

Amber Karnes offers judgment-free yoga classes that are perfect for beginners and for those with big bodies who might not feel comfortable with traditional yoga poses. Amber has used yoga to help her embrace her own body and she is an excellent teacher to help you do the same.

Susans Youtube channel has lots of workout instructional videos and tips, but none are better than her 30-Day Ab Challenge. These are quick but challenging core workouts that offer you something different each day for an entire month!

My Free Yoga is pretty much exactly as it sounds if offers free yoga classes for you to enjoy! It is a little different than other yoga options on this list in that it is really a hub for yoga instructors to post their free yoga class videos. The video library is huge and you can search for classes that focus on your specific problem areas. For example, there is a category for those suffering from hip issues and another for those experiencing back pain.

Coach Joshua Kozak is the trainer behind HASFit, which gets its name because every Heart and Soul deserves to be Fit! These are some of the best at-home workouts that are based primarily in bodyweight training, making them nice for at-home or when travelling. Coach Kozak has prepared some unique workouts such as one specifically for seniors and a series for teenage weight-loss.

These 50 at-home workout resources are some of the best youll find anywhere online, but there might be others that deserve to be mentioned too. Tell us in the comments section below!

See more here:
How To Exercise At Home: 50 Best Free Home Workouts

May 30

Modifying exercise programs Fitness professionals …

As you know, one size doesn't fit all when it comes to exercise, so if you have a client with, or at risk of, pelvic floor problems, it's important to tailor their exercise program to suit their needs.

As a fitness professionalyour challenge will be to consider:

Modifying an exercise program for a high risk clientwill ensuretheirpelvic floor is protected fromfurther damage.This is no different to an injury to any other one of their muscle groups.

For example,if your client has an injuredankle,it is essential to give that ankle time to heal,before returning to exercise or sport.This would be done by modifying theirexercise programtorebuildthe strength, flexibility and stability of theirankle, until the healing process is complete.

The same is the case for the pelvic floor, whichshould be protected from further damage, whilst allowing the client a suitable timeframe to get back in control.

TheContinence Foundation has developed a simple screening tool to help you identify clientswith, or at risk of, pelvic floor problems.

These can be used at your initialconsultation, to helpidentify what kind of exercise program would suit their pelvic floor fitness needs.

Exercises that increase intra-abdominal pressure have the potential to place more stress on the pelvic floor, and should be avoided or modified for clients with, or at risk of, pelvic floor problems.

Examples of these exercises include:

abdominal exercises (e.g. sit ups, curl ups, crunches, double leg lifts, exercises on machines)

Exercises that place downward force or pressure on the pelvic floor can also stress the pelvic floor. Examples of these exercises include:


As a general rule:

You may also want to see:

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Modifying exercise programs Fitness professionals ...

Apr 30

Occupational Therapy Home Exercise Programs | SportsRec

Occupational therapy home exercise programs can help individuals of all ages, ranging from children to seniors afflicted with medical conditions that include stroke and musculoskeletal abnormalities. Occupational therapy emphasizes the emotional, social and physiological effects of injury or illness. Done consistently, exercises can help individuals recuperate properly in preparation for returning to a functional lifestyle. Check with your doctor before starting any new exercise program.

Occupational therapy home exercise programs can increase your shoulder area range of motion, according to Use either a cane, broomstick or wand for this sitting or standing exercise. Bend your elbows to a 90-degree angle so your forearms are parallel to the floor. Place the item in your hands, holding it palms facing upward. Gently and slowly move the item to your right while feeling your shoulder joint rotate. Hold this position five seconds. Return to the center position. Relax 10 seconds. Slowly swing the item to your left. Hold this position five seconds. Return to the original position. Relax 10 seconds. During this maneuver, your unaffected arm does most of the work while your affected-side arm stays partially relaxed. Do this exercise five times to each side. Do not move your back during this exercise.

Walking needs to be included in an occupational therapy home exercise program to help individuals return to the functioning level available prior to injury, according to the American Heart Association. Walking aids in overall muscle strengthening and flexibility, and it can help to improve your capability of performing every day tasks such as lifting items and improving exercise tolerance. It can enhance blood lipid levels and cardiovascular fitness, improve oxygen intake and utilization while also increasing independence levels. If walking is too difficult, walking on a treadmill offers the advantage of using harnesses and rail supports. Walking for a minimum of 20 minutes on at least three days weekly is recommended.

Occupational therapy home exercise programs can increase your upper body flexibility through trunk rotations, according to Sit upright in a firm chair with your feet firmly planted on the floor. Lift your arms and cross them over your chest, palms lying flat on your upper chest. Rest your fingertips against your shoulder area. Slowly and gently rotate your upper body to the right as far as possible. Keep your head aligned with your shoulders, do not rotate your neck. Hold this stretch for 10 seconds. Feel the stretch along your abdominal, back and waist area. Slowly return to the original position. Relax 10 seconds. Repeat this exercise three times.

Occupational therapy home exercise programs can improve body balance while strengthening your leg muscles, according to Stand upright with your feet shoulder-width apart. Do a modified leg balancing exercise by lifting your right foot, placing your body weight onto your left foot. Keep your right knee slightly bent and maintain your balance. Gently and slowly move your right foot behind your body. Hold this position for as long as possible. Slowly return your leg to the original position. Relax 10 seconds. Repeat this exercise five times with both legs.

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Occupational Therapy Home Exercise Programs | SportsRec

Apr 26

Exercise Science Major | Lebanon Valley College

Promote Health and Wellness with a Bachelor's Degree in Exercise Science

Whether you want to work in strength conditioning, corporate or community wellness, or cardiac rehabilitation, LVC's exercise science major prepares you to work with clients who have a range of needs, diseases, and injuries. By the time you graduate, you'll be able to help your clients perform exercises and improve their overall well-being, all while designing interventions based on scientific research.

At LVC, we'll help you tailor your exercise science degree to your career interests. You can pursue the Professional/Graduate Track or the Health and Wellness Track.

Professional/Graduate Track:includes foundational sciences of biology, chemistry, and physics, along with fundamental and advanced exercise science coursework. Students in this track are on a trajectory toward possible graduate school admission in allied health fields, basic science, or more clinically oriented careers such as cardiac rehabilitation and exercise physiology.

Health and Wellness Track:designed for students who wish to pursue careers in health and fitness areas such as community based adult and child fitness, corporate wellness, performance optimization, and health promotion. This track focuses on foundational anatomy and physiology, chemistry and physics, and foundational and advanced exercise science coursework.

In both tracks you'll develop a background in scientific knowledge, create an outstanding portfolio of independent projects, and gain the hands-on experience you need to jump-start your career in exercise science.

Apply to our Bachelor's Degree in Exercise Science for first-year undergraduates, or transfer in as a non-traditional student.

Our dedicated faculty, state-of-the-art facilities, and project-based learning opportunities ensure that you'll be prepared for a world that needs you. Students in exercise science explore how human performance affects exercise and learn how to promote a healthy, balanced lifestyle to the publicall under the watchful eye of faculty members who are practicing clinicians.

Through presentations and our professional practicum, you'll learn the patient communication skills employers seek. We promote critical thinking, evidence-based research, and self-directed learning, so you can contribute to society through education and community service as a lifelong health careers professional.

You'll gain hands-on experience with athletes and clients, and get out in the community through our professional practicum.

Depending on your career interests, gain hands-on experience in a practicum setting with organizations like:

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Exercise Science Major | Lebanon Valley College

Mar 6

Exercise Programs | Parkinson’s NSW

PD Warrior Program

Matthew Gray is a Physiotherapist and trained instructor in the PD Warrior exercise program. PD Warrior is an exercise philosophy designedto help you slow your Parkinsons down. Bringing together the latest evidence withthe experience and success of training thousands of people, PD Warrior proves that exercise is medicine.

What makes PD Warrior so effective, is its proactive approach to exercise and improving your quality of life. It is important not to wait for symptoms to impact on your daily life before gettinginvolved. Investing now to slow your Parkinsons down will enable you to control your Parkinsons before it controls you.

Phone:02 6672 8495 or

Fiona Boyle. Registered Nurse and Registered Exercise Professional. I am passionate about improving the quality of life for people affected by Parkinsons Disease after having a personal connection with Parkinsons myself. I provide PD Warrior-like small group exercise classes and Personal Training in PD Warrior-like exercises. My focus is on providing a personalised exercise program with specific moves to improve functionality, mobility and overall fitness, thus having the ultimate goal of slowing the progression of the disease.

Phone: 0404917882

Roger Bowden is a certified Feldenkrais Practitioner servicing the Ballina and Byron Shires. The Feldenkrais Method is a universal method for improving human life through better movement, sensation, posture and breathing . These gentle thoughtful movements are an ideal form of exercise that have proven beneficial for people with Parkinsons Disease who are looking to improve their flexibility , mobility, posture , balance and step length, and ultimately the prevention of falls.

For further information on classes or individual home visits contact Roger on 0411022262 or email:

Kylie Sayers is a Lismore-based physiotherapist & qualified Punchin Parkos practitioner. Kylie travels to treat people privately in their own home. Her assessment includes balance, mobility, posture, sleep, continence & well-being. She writes, supervises & monitors home-based exercise programs. She encourages self-management by providing up-to-date resources and support to help you achieve your best possible quality of life. Since graduating in 1993 she has had a keen interest in PD, working in acute rehab, Day Therapy, aged-care consulting & facilitator of Stepping On, a govt. funded, community-based Falls Prevention Program.

Kylie can be contacted on:

(02) 66242054


Dancing for Parkinsons is an internationally acknowledged programme specifically designed for people living with PD. It incorporates specific movement , mobility, balance, rhythm and flexibility in an enjoyable and social environment. We welcome people at all levels of ability and mobility as well as partners, friends, family and caregivers.

Cost per class is $10.00 per person.

Classes in Lennox Heads, Lismore and Alstonville.

For more information contact

Jodie on 0408 665 275 or

Yvette on 0400 405 160 or

Julie on 0402454654

For information on Dancing for Parkinsons in Kingscliff and Murwullimbah please call Virginia Woods on 0409 576 285

The Healthy Lifestyle PD class runs at the Southern Cross University Lismore Campus and includes a package of 16 sessions on an initial exercise assessment, 15 exercise session visits and a final evaluation for $50.

The sessions run between 2 4pm on Tuesdays.

They provide individual assessments identifying specific muscular and balance weaknesses and then put together an exercise programme that includes cardio, strength, balance and functional exercises.

For further information and bookings call the Uni on 02 66269131.

The Uni also offers an easy access 33m heated pool. For more info on the pool opening times and the Fitness Centre please call 02 66203 952.

Julie Simpson of Julie Simpson Art offers art classes using a range of mixed medias including acrylics, pastels, drawing, painting and collage. As well as a successful Artist Julie has worked extensively in the Aged Care sector as a Nurse and Aged Care Nurse Trainer. Small groups or private tuition lessons are available. Open up your life and join Julie in her fun and creative classes.

For more info call Julie on 0402 454 654 or

email Julie at

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Exercise Programs | Parkinson's NSW

Feb 10

Parkinson’s Foundation: Better Lives. Together.

Exercise is an important part of healthy living for everyone, however, for people with Parkinsons disease (PD) exercise is not only healthy, but a vital component to maintaining balance, mobility and daily living activities, along with a potential neuroprotective Something that protects neurons against damage, degeneration or apoptosis (programmed cell death).effect. The Parkinsons Foundation Quality Improvement Imitative studied exercise as part a Parkinson's Outcomes Project study.

Every Center of Excellence agrees that they believe exercise is important to good outcomes in PD, and data supports that.Exercising enhances the sense of wellbeing, even across different disease stages and severities.There is a growing consensus among researchers about the short and long-term benefits of exercise for people with PD.

Symptom Management

Research has shown that exercise can improve gait, balance,tremor Involuntary shaking of the hands, arms, legs, jaw or tongue. The typical Parkinsons tremor is pill-rolling it looks like holding a pill between thumb and forefinger and continuously rolling it around. Some people report an internal tremor, a shaking sensation inside the chest, abdomen or limbs that cannot be seen. Most Parkinsons tremor is resting tremor, which lessens during sleep and when the body part is actively in use., flexibility, grip strength and motor coordination.Exercise such as treadmill training and biking have all been shown to benefit, along with Tai Chi An ancient Chinese martial art and exercise characterized by gentle, flowing movement couple with breathing. Has been shown to improve symptoms of PD. andyoga. So far, studies have shown:

One study showed that people with PD who exercised regularly for 2.5 hours a week had a smaller decline in mobility and quality of life over two years. Research is ongoing to discover therapies that will change the course of the disease.

There is a strong consensus among physicians and physical therapists that improved mobility by exercising may improve thinking, memory and reduce risk of falls. By avoiding complications from falls you can prevent further injury. At this time, we know that people who exercise vigorously, for example running or cycling, have fewer changes in their brains caused by aging. Studies in animals suggest exercise also improves PD symptoms.

Neurologists within the Parkinsons Foundation Center of Excellence network recommend a regimented exercise program to their patients and also to people who are worried about getting PD due to family connection.

What happens in the brain to produce these visible benefits? Researchers at the University of Southern California looked at the brains of mice that had exercised under conditions parallel to a human treadmill and discovered that:

Scientists at University of Pittsburgh found that in animal models, exercise induces and increases the beneficial neurotrophic factors, particularly GDNF (glial-derived neurotrophic factor), which reduces the vulnerability of dopamine neurons Brain cells. to damage.

At the molecular level, at least two things happen to make dopamine use more efficient:

They also studied the D2 receptor in a subset of the human subjects who were within one year of diagnosis and not on any medications, using an imaging technique called positron emission tomography (PET). They found that exercise increased the expression of D2 receptors in humans.

Many programs target the rapid gains that can be achieved through a focus on improvements in functional capacity and mobility. These programs vary according to different aspects of physical training. Examples of exercise programs for people with PD include:

Working Out with a Partner

Right now!Everyone should exercise more, whether they have PD or not.

In PD, a special kind ofneuron (brain cell) that produces the chemical transmitter dopamine gets damaged and lost.However, there is a lag between the time when neuron loss begins and when PD movement symptoms start to show. By the time most people are diagnosed, as much as 40 to 60 percent of their dopamine neurons are already gone. The reason people with PD dont experience symptoms until they reach this point is that the brain can compensate for the loss of dopamine neurons by adapting. In fact, the brain reshapes itself throughout life in response to experience. Scientists call this ability to change and compensate "experience-dependentneuroplasticity The brains ability to reorganize itself by forming new connections. This allows the brain to compensate for injury and disease and to respond to new situations and changes in the environment.."

Exercise Tips

To find exercise classes in your area call the Parkinsons Foundation Helpline at 1-800-4PD-INFO (473-4636).

Page reviewed by Dr. Bhavana Patel, Movement Disorders Fellow at the University of Florida, a Parkinsons Foundation Center of Excellence.

Read more here:
Parkinson's Foundation: Better Lives. Together.

Feb 1

Group Exercise – Adults – Meadowlands YMCA

Group exercise classes are free forfull facility memberships, unless otherwise noted. Teen members (1315) may take fitness classes if accompanied by an adult.ZUMBA

When participants see a Zumba class in action, they cant wait to give it a try. Zumba classes feature exotic rhythms set to high-energy Latin and international beats. Before participants know it, theyre getting fit and their energy levels are soaring! Theres no other fitness class like a Zumba Fitness-Party. Its easy to do, effective and totally exhilarating, often building a deep-rooted community among returning students.

Zumba Gold takes the Zumba formula and modifies the moves and pacing to suit the needs of the active older participant, as well as those just starting their journey to a fit and healthy lifestyle. What stays the same are all the elements the Zumba Fitness-Party is known for. Its a dance-fitness class that feels friendly, and most of all, fun.

LesMills BODYPUMPis a high-energy aerobics and strength training class that shapes, tones, and strengthens your entire body!Have a blast and get fit fast with this breakthroughin fitness training that focuseson high repetition movements with low weight loads. Get the results you are looking forFAST!

In this program, we will strengthen and tone your body, prevent the development of osteoporosis, increase your metabolism and help you to lose body fat and inches. At the end of our program our certified group exercise instructor will assess each individual's progress

Vinyasa yoga applies movement synchronized to the breath. Yoga poses run together and flow like a dance. The class focuses on body alignment, proper breathing and form. Expect to move, not just stretch. We will do sun salutations, and other moving asanas (poses).

The focus of this class is to encourage centering and receptiveness that lays the groundwork for openness both physically and mentally. We provide a safe, supportive environment to explore the basics of practicing yoga while building strength and skill. All levels are welcome.

Kickboxing provides a total body workout that targets core strength and balance for all ages and abilities.Participants work with a partner, practicing kicks, punches, and self-defense strategies designed to increase cardiovascular endurance, muscular strength, range or motion, and agility. The total effect of the class is development of body and mind while having fun!

The ballet bar workout is a blend of ballet, fitness and Pilates, inspired movements done at a calorie burning pace. This dynamic workout not only burns fat but will also tone and elongate your muscles, lift your booty, slim your thighs and sculpt your upper body.

Mat Pilates is an innovative and safe system of mind-body exercise using a floor mat. It teaches body awareness, good posture and easy, graceful movement. It also improves flexibility and agility.

Who says you have to jump, grunt, strain, and punish your body to get amazing results from your workout? Not with PiYoPiYo combines the muscle-sculpting, core-firming benefits of Pilates with the strength and flexibility advantages of yoga.

Tai Chi is a meditation in motion that relieves stress, encourages relaxation, and improves balance.Experience this ancient Chinese martial art that is rich in health benefits for body, mind and spirit.

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Group Exercise - Adults - Meadowlands YMCA

Jan 29

Exercise : National Multiple Sclerosis Society


In addition to being essential to general health and well-being, exercise is helpful in managing many MS symptoms. A study published by researchers at the University of Utah in 1996 was the first to demonstrate the benefits of exercise for people with MS. Those patients who participated in an aerobic exercise program benefited from:

Additional studies have confirmed the benefits of exercise, including improvement in cognitive function and mood enhancement.

Inactivity in people with or without MS can result in numerous risk factors associated with coronary heart disease. In addition, it can lead to weakness of muscles, decreased bone density with an increased risk of fracture, and shallow, inefficient breathing.

An exercise program needs to fit the capabilities and limitations of the individual. It may need to be adjusted as changes occur in MS symptoms. A physical therapist experienced with MS can be helpful in designing, supervising and revising an exercise program. Any person with MS who is initiating a new exercise program should also consult with a physician before starting.

Periods of exercise should be carefully timed to avoid the hotter periods of the day and prevent excessive fatigue. With some guidelines, an exercise program can help maintain good health.

Exercise doesn't have to be a rigorous cardiovascular workout to provide benefits. Physical activity in general is beneficial and can include a variety of things most people can do in the comfort of their home or community. Physical activity includes but is not limited to:

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Exercise : National Multiple Sclerosis Society

Jan 23

Fitness Certification Programs Online for Professionals | ACE

As an ACE Certified Professional, I am guided by the American Council on Exercise's principles of professional conduct whether I am working with clients, the public or other health and fitness professionals. I promise to:

Provide safe and effective instruction.

Provide equal and fair treatment to all clients.

Stay up-to-date on the latest health and fitness research and understand its practical application.

Maintain current CPR and AED certificates and knowledge of first-aid services.

Comply with all applicable business, employment and intellectual property laws.

Uphold and enhance public appreciation and trust for the health and fitness industry.

Maintain the confidentiality of all client information.

Refer clients to more qualified health or medical professionals when appropriate.

Establish and maintain clear professional boundaries.

The professional practices and disciplinary procedures of the American Council on Exercise (ACE) are intended to assist and inform certificants, candidates for certification and the public of the ACE Application and Certification Standards relative to professional conduct and disciplinary procedures. ACE may revoke or otherwise take action with regard to the application or certification of an individual in the case of:

Ineligibility for certification.

Irregularity in connection with any certification examination.

Unauthorized possession, use, access, or distribution of certification examinations, score reports, trademarks, logos, written materials, answer sheets, certificates, certificant or applicant files, or other confidential or proprietary ACE documents or materials (registered or otherwise).

Material misrepresentation or fraud in any statement to ACE or to the public, including but not limited to statements made to assist the applicant, certificant, or another to apply for, obtain, or retain certification.

Any physical, mental, or emotional condition of either temporary or permanent nature, including, but not limited to, substance abuse, which impairs or has the potential to impair competent and objective professional performance.

Negligent and/or intentional misconduct in professional work, including, but not limited to, physical or emotional abuse, disregard for safety, or the unauthorized release of confidential information.

The timely conviction, plea of guilty, or plea of nolo contendere in connection with a felony or misdemeanor, which is directly related to public health and/or fitness instruction or education, which impairs competent and objective professional performance. These include, but are not limited to, rape, sexual abuse of a client, actual or threatened use of a weapon of violence, the prohibited sale, distribution, or possession with intent to distribute, of a controlled substance.

Failure to meet the requirements for certification or recertification.

ACE has developed a three-tiered disciplinary process of review, hearing and appeals to ensure fair and unbiased examination of alleged violation(s) of the Application and Certification Standards in order to (1) determine the merit of allegations; and (2) impose appropriate sanctions as necessary to protect the public and the integrity of the certification process.

Note: As an ACE Certification candidate and/or certified professional, you are deemed to be familiar with and comply with these Professional Practices and Disciplinary Procedures. Please contact ACE to request a complete copy of ACE Professional Practices and Disciplinary Procedures.

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Fitness Certification Programs Online for Professionals | ACE

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