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Laurie Sidle| Wayne County Extension

Make good choices.

Its a favorite piece of advice teachers give their students. It also works well for deciding what foods we eat and how much exercise we fit into our schedule.

National Nutrition Month, celebrated in March, stresses the importance of a balanced diet and exercise. In its 50th year, the campaign created by the Academy of Nutrition and Dietetics, helps families focus on healthy eating by encouraging them to try new fruits and vegetables and explore new ways to enhance flavors in food with herbs and spices or citrus fruit like lemon or lime.

Other recommendations by the academy include:

In the 4-H program, a variety of food and nutrition projects empower youth to be healthy mind and body with skills to make healthy decisions and lead healthy lifestyles. The projects help members develop knowledge, skills and understanding of nutrition, menu planning, safe food handling, fitness, meal & time management, and food & nutrition-related careers.

All 4-H food and nutrition projects use MyPlate, the U.S. Department of Agricultures official symbol of the five food groups. The colorful divided plate includes sections for vegetables, fruits, grains, and protein foods.

Vegetables and fruits should take up half the plate and grains and protein foods each take up a quarter of the plate. A side helping of dairy is a reminder to include milk or another dairy food like cheese or yogurt in your daily meal plan.

Choose MyPlate for A Healthier You is an opening activity in the Everyday Food and Fitness 4-H project. Members are asked to take a closer look at their food choices based on MyPlate by recording what they eat throughout the day. Are they eating a variety of foods from each food group? Do they choose foods and beverages that are low in fat, sodium, and added sugars?

The project follows MyPlate advice to start simple. The benefits of healthy eating add up over time, bite by bite. Small changes matter. A healthy eating routine is important at every stage of life. It can have positive effects that add up over time.

Also, choose options that are full of nutrients. Eating foods that are packed with nutrients instead of empty calories makes you feel full and satisfied after meals.

In the Everyday Food and Fitness project, the member becomes a grain detective to figure out which foods fall in the grain group and what the label says about the content of whole grain. The project also asks the 4-Her to:

Other projects focus on different aspects of nutrition. Snack Attack! features activities and related recipes for healthful snacks; Take a Break for Breakfast focuses on starting the day with a nutritious breakfast; Sports Nutrition: Ready, Set, Go deals with eating well and exercising; and Racing the Clock to Awesome Meals focuses on the knowledge and skills needed to prepare quick, nutritious, low-cost meals.

4-Hers have a wealth of opportunities to explore nutrition and fitness. Lets join them in creating our own healthy habits. If you are interested in joining 4-H, contact our office before the April 1 deadline at 330-264-8722.

Laurie Sidle is an OSU Extension Family & Consumer Sciences program assistant and may be reached at 330-264-8722 or sidle.31@osu.edu.

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4-H food, nutrition programs use MyPlate test to lead to healthier you - Wooster Daily Record

Photo Credit: Marcin Jozwiak for Pexels

This blog was co-authored by Natasha Vidangos, Senior Director, Climate Innovation and Technology.

Decarbonizing industry is a critical step to stabilize our climate. The sector can be tough to get a handle on its on track to become the largest-emitting sector within the next couple of decades, and it involves the production of a wide variety of goods, from cement, steel, and chemicals to food and beverages. Historically, heavy industry is also a significant source of local pollution, often leading to direct harm to nearby communities, which tend to be communities of color. This complex yet critical piece of our economy needs a transformation one that leverages cleaner and more efficient energy and processes while establishing mechanisms to ensure better outcomes on the ground. Identifying, developing and deploying transformative solutions is not an easy task: It requires innovative ideas, ambitious plans and investments, and coordination across a diverse set of stakeholders. Federal support is crucial for testing and validating these new technologies in a real-world setting, reducing the barriers to safe and effective adoption.

We recently discussed a new DOE program the Advanced Industrial Facilities Deployment Program (AIFDP) that seeks to do just that, and we shared a number of recommendations about the program emphasis and structure in parallel with some of our partners. Now is the moment of truth on March 8, DOEs new Office of Clean Energy Demonstrations (OCED) published the Funding Opportunity Announcement (FOA) for $6 billion in programming for industrial decarbonization. How did the office decide to set up the largest federal investment in the U.S. industrial sector in history? (And did they take our advice? On the whole, yes.)

To get specific, the announcement marks the launch of two key federal programs (1) a $500 million Industrial Emissions Demonstration Projects program funded in the Infrastructure Investment and Jobs Act (IIJA) and (2) the $5.8 billion AIFDP. Both seek to transform emissions-intensive processes at industrial facilities across the U.S. by funding early-of-a-kind deployments of advanced industrial technology like energy efficiency improvements, industrial electrification, low-carbon fuels, feedstocks (materials that can be converted into fuel or products) and energy sources. These programs have the broadest mandate that could handle different needs across multiple sectors. If implemented well, these programs may fill a major gap in the innovation pipeline, funneling a variety of promising solutions from the laboratory bench to the market.

What do these programs do? And how do they address the key challenges we identified in our last blog? Lets take a look.

On this point, DOE is taking community benefits plans seriously. Like in their Hydrogen Hubs programs, DOE notes that 20% of the proposal rating will be determined by the quality of a projects community benefits plan requiring letters of support for the project from community members and valuing the inclusion of a binding community benefits agreement. Such concrete rating of community engagement is new territory for the Department. The program is also a part of the Justice40 initiative, which dictates that 40% of program benefits should accrue to disadvantaged communities. The Department is also seeking feedback from equity and justice experts as formal program reviewers.

This is a welcome and necessary emphasis. But there are many devils in the details to get these plans right, and much more work is needed to ensure applicants develop authentic partnerships with local communities around these projects. It means the projects need to be iterative and responsive to community needs at an early stage the one-way street of listening and engaging is not enough project developers need to be responsive partners. It also requires recognition that community impacts will go beyond the community benefits plan its not a box-checking exercise.

High-quality community engagement is a complex undertaking, and DOE will be setting the standard on what is considered good enough for these projects a role that is unusual in DOEs history and an enormous responsibility. It will require a lot of new expertise, deeper partnerships and the ability to make project development more iterative and responsive from the very beginning. All this will require more transparency than DOE has historically shown in their project awards. This is a space to watch.

We believe the greatest value of this program is in delivering transformational, big-bet leaps forward. However, there is also value in these programs demonstrating low-risk, smaller wins, too. The FOA strikes a balance, designating three Topic Areas to be funded under these programs:

The dream of innovation policy is to trigger a cascade, where breakthroughs lead to more breakthroughs and ultimately result in a wave of safe and effective deployments of critical technologies, ideally that spills over into multiple sectors. No one has perfect knowledge on which technologies will be the winning bets, but there are clues. The FOA requires applicants to provide evidence for their applications potential to reduce costs and reduce risk in their technology area. Applicants are also required to describe these projects relevance across multiple sectors; in multiple facilities; and highlight replicable projects that could be scaled rapidly. DOE also wants to see rigorous accounting for emissions reductions, setting requirements for life cycle assessments and emissions reduction targets in each of the relevant topic areas.

In the absence of an economy-wide carbon price or emissions standard, decarbonizing industry requires a complex package of policies to drive the development and deployment of effective solutions. The investments in this FOA are aligned with other federal investments in RD&D, such as the Hydrogen and Direct Air Capture Hubs programs (create technologies to produce cleaner things), tax credits and clean procurement (create markets for cleaner things), and environmental product declarations (standards to ensure things are cleaner) for emissions-intensive materials.

DOE has taken a thoughtful approach to the design of the FOA, balancing the needs of the sector and complementing existing programs. But many uncertainties lie ahead. Not everyone uses the same definition of transformational. Setting up projects for success on the ground is not a box-checking exercise, and community engagement can and needs to be much better. The FOA could result in a broad array of outcomes for specific technologies, which leaves a lot up to market dynamics. And while $6 billion is an extraordinary federal investment, when distributed among hundreds of potential uses, it cant solve every problem.

The first step is strong. The next steps will be worth watching. Concept papers will be due April 21, and full applications will be due later in August, so stay tuned for updates.

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DOE announced its largest-ever investment in decarbonizing ... - Environmental Defense Fund

LAWRENCE Four midcareer faculty members at the University of Kansas will receive an award in recognition of their significant research or scholarly achievements in their field.

The University Scholarly Achievement Award recognizes truly outstanding scholarly or research contributions, with one award given each year in each of four categories: arts and humanities; medicine and clinical sciences; science, technology and mathematics; and social science and professional programs.

This years winners in each category are as follows:

These four scholars have all helped to elevate our university through their work, and I look forward to helping them celebrate their successes, said Chancellor Douglas A. Girod. Taken together, these faculty members and their inspiring achievements demonstrate the breadth and depth of the contributions to society that are possible through the work of one of Americas leading research universities.

A panel chaired by Karrie Shogren, the Ross and Marianna Beach Distinguished Professor of Special Education in the KU School of Education & Human Sciences, reviewed the nominations from colleagues at KU and across the nation.

These four winners along with the winners of other annual research awards will be honored at theUniversity Research Awards ceremonyApril 25. The event will be hosted by the chancellor, and all faculty and staff areinvited to attendto help celebrate the universitys top researchers from both the Lawrence and KU Medical Center campuses.

Additional information about each of this years recipients and their work from the nomination materials is below.

Erik Scott

Erik Scott, associate professor of history, is one of the most accomplished and original historians of Russia of his generation. His first book, titled Familiar Strangers, focused on the experience of Georgians living outside their homeland. Despite its narrow focus or perhaps because of it "Familiar Strangers has become a key text for historians working to understand how people adapt to different ethno-territorial environments.

His second book, to be published by Oxford University Press in June 2023, is titled World Without Exit: Soviet Cold War Defectors and the Borders of Globalization. Telling the story of the Cold War through the personal stories of those who defected, it is both a brilliant rethinking of the Cold War and the first-ever history of defectors.

Sandra Billinger

Billinger is an internationally recognized pioneer and research leader in post-stroke clinical exercise testing and prescription.Her work has changed clinical practice paradigms at KU Medical Center and internationally, including substantial work in Singapore.

Billinger was recognized by the World Stroke Organization as one of 30 women globally as part of their Women in Stroke leadership recognition initiative. She is the only American physical therapist invited as a writing group member for the Canadian guidelines for exercise post-stroke in 2011 and updated in 2019. She was recently included in a newly formed physical activity workgroup within the International Stroke Recovery and Rehabilitation Alliance with a goal of codifying the first global, stroke-specific guidelines for physical activity and exercise after stroke, and she is working with colleagues in Singapore and their Ministry of Health to implement aerobic guidelines post-stroke nationally.

She has over 100 publications; two of these publications have over 1,000 citations each. Her letter writers describe her as one of the five most accomplished PT-PhDs in the world and a force of nature.

Timothy Jackson

Timothy Jackson is an outstanding, internationally recognized scholar who works in biomimetic transition metal chemistry. Jacksons research has made a significant impact at the interface of chemical catalysis and chemical biology, utilizing metalloenzymes (natures highly refined catalysts) as biomimics for small molecule catalysts to harness environmentally taxing industrial chemical processes in an energy efficient and atom-economical fashion. His research synergistically uses synthetic, spectroscopic and computational approaches to advance biomimetic chemistry, ultimately addressing the critical challenges of finding new-generation catalysts for the synthesis of a variety of industrially and pharmaceutically important chemicals. In addition to his strong funding track record and significant scientific contributions, his continuous dedication to teaching and mentoring excellence is noteworthy.

Jeffrey Hall

Halls research focuses on interpersonal communication and human communication and technology, including the role of communication in creating, managing and enhancing relationships and the implications of technology-mediated communication on human society. One of his nominators described his scholarship as opening an entirely new research trajectory for the field of communication. Another noted that his work is prolific, impactful and is shaping the way researchers and practitioners study interpersonal communication.

He has written or co-written over 80 articles and book chapters and written two books. His work has been cited over 1,400 times and has been referenced by multiple media outlets. His most recent book, Relating Through Technology, has been described as one of the most important books in the area. His work has been funded through internal grants at KU, and he has received multiple awards for his publications from national and international professional organizations. He is also the founding editor-in-chief of the Human Communication & Technology journal.

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Four researchers named recipients of University Scholarly ... - KU Today

Ohio Attorney General Dave Yost wrote a letter to the U.S. Department of Education sent last week asking to keep a rule from the Trump administration requiring public universities to uphold the First Amendment when it comes to religious groups on campuses.

The current rule, which the federal education department is trying to get rid of, prohibits public universities from denying religious student groups any right, benefit or privilege that is otherwise afforded to other student organizations at the public institution because of a groups beliefs, practices, policies, speech, membership standards or leadership standards, which are informed by sincerely held religious beliefs.

Currently, universities in violation would lose access to grant programs administered by the department and indirectly through the states, but not federal financial aid.

The U.S. Department of Education says the regulations are not necessary to protect the First Amendment right to free speech and free exercise of religion; have created confusion at higher education institutions; and prescribe an unduly burdensome role for the department to investigate the treatment of religious student organizations.

Yost, however, disagrees.

Day after day, we see school administrators across the country targeting student religious groups as unworthy of existence, Yost said. Our county was founded on an entirely different principle that Americans can practice their religion without fear of government reprisal.

The four and a half page letter argues student religious organizations are under attack and this would imposes irreparable harm on students for no federal benefit.

The religious practice of student groups and individuals is under immense fire at universities Instead, the proposed rule incentivizes the maltreatment of religious groups by uniquely labeling them discriminators, the letter said.

Twenty-one other state attorney generals signed Yosts letter: Alabama, Alaska, Arkansas, Florida, Georgia, Idaho, Indiana, Iowa, Kentucky, Louisiana, Mississippi, Missouri, Montana, Nebraska, North Dakota, Oklahoma, South Carolina, Texas, Utah, Virginia, and West Virginia.

Free inquiry rule

The current rule was created under the free inquiry rule, which was finalized in 2020 and prohibits institutions from denying faith-based student groups any of the rights, benefits, or privileges that other student groups enjoy.

The education department announced in September 2021 that it was reviewing regulations related to First Amendment freedoms, including religious freedoms.

The Departments review of these regulations focused on ensuring several key elements, including First Amendment protections, nondiscrimination requirements, and the promotion of inclusive learning environments for all students, the Department of Education said. The Department believes that protecting First Amendment freedoms, including protections for free speech and the free exercise of religion, on public university and college campuses is essential.

The department issued a notice of proposed rulemaking to rescind the regulations at the end of February and acceptedcomments up until last Friday, which was when Yost sent the letter.

Follow OCJ ReporterMegan Henry on Twitter.

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Ohio AG Dave Yost asks U.S. Dept. of Education not to rescind part ... - Ohio Capital Journal

The lure of getting fit with an at-home exercise program almost sounds too good to be true, but with the

The lure of getting fit with an at-home exercise program almost sounds too good to be true, but with the help of fitness apps, its a definite possibility. Plus, you get all the benefits that come with exercise, including weight management, stronger muscles and improved mental health.

Benefits of Fitness Apps

If you didnt try a fitness app during the COVID pandemic, its not too late to do so. There are many advantages to trying a fitness app:

You have hundreds, even thousands of exercise classes at your fingertips at any time, says personal trainer and group fitness instructor Tami Smith, who is the owner of Fit Healthy Momma in St. Augustine, Florida. That makes fitting in a workout more convenient than ever.

You can use apps to track your progress. In fact, many apps will award digital medals or have other giveaways to motivate you to keep using them, says fitness app user Dominique Vonador, a board-certified acupuncture physician, founder and owner of Acupuncture and Herbal Solutions in Bradenton, Florida.

Apps make working out more accessible. When creating a new fitness routine, its important to lower the barriers of entry and keep things as simple as possible. Fitness apps are so effective because they do just that, says Sergio Pedemonte, personal trainer and CEO of Your House Fitness in Toronto.

In addition to fitness apps, you can conveniently squeeze in home workouts with online videos and other options.

[SEE: 7 Top-Recommended Personal Training Apps.]

Choosing the Right Fitness App for You

With so many fitness apps available, how can you choose the right one for you? There are a few things you should keep in mind:

Cost. Some apps are free, but others have a monthly subscription cost. Decide in advance how much youre willing to pay for an exercise routine app.

Personal enjoyment. Exercise you enjoy is exercise youre more likely to continue over time. The bottom line is, what is it you enjoy doing? says Toril Hinchman, director of fitness and wellness for Thomas Jefferson University in Philadelphia.

Classes. Do you think youll find live classes more motivating? Would you rather have a library of pre-recorded classes? Or, would you like both?

Class length. A mix of shorter and longer classes can help reach the sweet spot for many users. When apps only have longer classes, some people feel discouraged and will skip their workout that day because they dont have time to complete the whole class, Smith says. She likes apps that include 10- to 15-minute workouts in addition to longer workouts to encourage people to get moving with whatever time they have.

Community. Working out from home can feel isolating and boring, but so many apps have lively communities that can keep things feeling exciting, Smith says. The community via these apps is often similar to that on social media sites, so you can share goals and accomplishments and encourage each other. Some apps also have live group fitness classes so you can feel a sense of community even if youre not sharing the same sweaty space with others.

Equipment. Does the app require any specific equipment? Youll want to know that in advance before investing in the app.

Physical health. Some apps offer modified versions of workouts; others can be more advanced, Vonador says. If you have a specific injury or physical limitation, you may want to check whether the app has workouts with guided modifications for you. Of course, you should always check with your health care provider if youre not sure about your ability to exercise with a specific injury or physical limitation.

Tracking. Do you want an app that allows you to track exercise time, weights used, workouts completed or other information? Tracking your progress is often motivating.

[SEE: From Fat to Fit: Tips for How to Lose Fat Fast]

8 Best Fitness Apps

Here are eight of the best fitness apps around as recommended by fitness experts and via app stores. However, there are so many fitness apps available, its worth seeing what else is out there to find your best fitness fit. The apps featured here are:

Peloton.

Ob Fitness.

Nike Training Club.

Crossrope.

Strava.

Sweat.

Home Workout No Equipment.

Glo.

Peloton

Cost: $12.99/month, with a free trial available.

Although Peloton is famously associated with the home-workout bike of the same name, the workouts on the app dont all require you to have the bike or other equipment. Boxing, running, yoga and many more types of fitness workouts are available on the Peloton app.

Smith praises the workout variety and lovable instructors. However, she cautions that users may feel pressured to buy the Peloton branded bike, treadmill or rowing machine to take full advantage of the workouts.

Ob Fitness

Cost: $24.99/month, with a free trial available.

Ob Fitness offers an array of live and on-demand classes, including tailored workouts for prenatal fitness, dance and yoga sculpt. There also are training programs and, for those with an annual membership, access to food and nutrition classes. You can track your progress and feel a sense of community with the live classes.

Not everyone may want to pay the apps monthly fee. However, Ob costs less with an annual membership, and you can often find discount codes online to keep down the cost.

[READ: Tips to Spice Up Your Fitness Routine.]

Nike Training Club

Cost: free.

You dont need to wear a pair of Nikes to train on the companys app. This free app combines fitness, core/strength exercises and yoga workouts with healthy recipes to further support your goals. The app also has workouts that are under 20 minutes, so you can fit in a workout even if youre pressed for time. Some of the workouts are led by celebrity athletes.

The app doesnt have a way to track your progress, so youll have to do that on your own.

Crossrope

Cost: $59/year, free trial available.

Ready to jump some rope? Then check out Crossrope, which features short, medium and long cardio and body weight jump-rope workouts. The app also provides words of encouragement at varying times when you use the app, including after a workout. One feature Vonador likes is being able to listen to her own music while using the app.

Crossrope also has various jump-ropes for sale, but you could also use one of your own.

Strava

Cost: free, $7.99/month for additional features.

Strava, a running and cycling app, allows users to find new destinations to explore during workouts or revisit the routes theyve used before. Strava can connect with fitness watches to track progress, heart rate and other information. It can also track progress with more than 30 sports activities, not just running and cycling. If youre feeling competitive, you can take part in friendly competitions with other users. Strava also has workout training plans for running and cycling available for an extra monthly fee. For instance, you can use it to train for a 10K or a half marathon.

Sweat

Cost: $19.99/month, free trial available.

If strength building is your priority, then Sweat is one of the most popular apps out there for it. Co-founded by Australian personal trainer Kayla Itsines, the app includes a variety of weight-lifting workouts in addition to some high-intensity interval training and Pilates workouts. Youll need to have the dumbbells or barbells ready to do these strength-based workouts, or use the app at the gym using the equipment there.

Home Workout No Equipment

Cost: $39.99/year, free trial available.

If you want to build strength but dont have the time, money or interest in weight-training equipment, then Home Workout No Equipment is an option worth considering. Instead of using equipment, youll complete bodyweight-based exercises to get stronger. Use the app to target specific areas of your body or for a full body workout. The app can also provide tailored recommendations for you based on your age and fitness goals.

Glo

Cost: $24/month, free seven-day trial.

Although Glo offers a variety of fitness classes, its best known for its yoga options. The app has various types of yoga classes available, including breathwork, kundalini yoga, hatha yoga and even tutorial/educational videos. The app also includes Pilates and meditation classes. Glo might be a good choice if you have an injury or limited mobility and want to avoid tougher workouts.

Users that are looking for workouts beyond floorwork and yoga may want to find another app.

Theres More to Fitness Than Working Out

Theres a lot more to fitness than just working out. Recovery, mindfulness and nutrition also are important, Pedemonte says. Popular apps that touch on these ancillary components of fitness include:

Calm, which provides guided meditations to help ease anxiety, manage stress and sleep more soundly. Calm also has music tracks for focus, sleep and relaxation.

MyFitnessPal, a nutrition app that allows you to track what youre eating and has a large food database along with a scanning feature that makes sure youre tracking your foods accurately, Pedemonte says. The app can also sync with other health apps you may use, including FitBit and Apple HealthKit.

Noom, which aims to help you understand your behavior around eating. After taking a short quiz, Noom provides short lessons on psychology and behavioral changes that you can complete within 16 weeks. The app also connects you to a coach who will check in and provide motivational messages.

More Home Workout Options

In addition to fitness apps, there are other ways you can get a good home workout:

Online workouts available via YouTube, social media and personal trainer websites. The options for online workouts are endless. Explore different workout options that meet your abilities, available time and workout interests. If you work with a personal trainer, they may have in-demand workouts available on their website, says Dani Singer, CEO and founder of Fit2Go Personal Training, based in Baltimore. Personal trainers also may offer virtual classes at specific times.

Live and on-demand workouts online from your gym. If you belong to a gym but cant make it there regularly, inquire about their online options. Some gyms now have on-demand or live virtual workouts.

Virtual reality workouts. A workout via virtual reality? Yes, indeed. Its another potential option in the quest to stay healthy and be fit. VZfit, Supernatural and FitXR are just some of the programs available for a VR workout.

Tips for Using Apps and Home Workout Programs

To get the most out of home workouts and apps, youll want to keep a few pointers in mind:

1. Give an app more than one try. Its not uncommon to try an app workout and not like it, leading you to think its not the app for you, Smith says. Instead of assuming that immediately, give the app and your body a little more time to find out what you really think of it, she advises.

2. Schedule your workouts. Some apps let you schedule live classes in advance within the app. This can be a huge help if you struggle with accountability, Smith says. Another option: Pick out your next workout ahead of time, and put your workout appointment on your calendar.

3. Take advantage of all the app has to offer. Features that allow you to log your workouts, count calories and customize information based on your needs, goals and habits are particularly helpful, Pedemonte says. Youll get more bang for your buck, so to speak, by using all the app has to offer, which is another reason why using the app more than once may give you the time you need to explore its options.

4. Dont become too reliant on an app, Vonador cautions. Sometimes, there will be technical glitches or updates that make it hard to finish a workout. Theres nothing wrong with going app-free to just enjoy a peaceful run or an impromptu weight routine, she says.

5. Stick with an app you enjoy, find challenging and can be consistent with, Hinchman recommends. Using an app daily, little by little and increasing slowly, can have huge benefits in the long term, Pedemonte adds.

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The Best Fitness Apps and Home Workout Programs originally appeared on usnews.com

Update 03/23/23: This piece was previously published at an earlier date and has been updated with new information.

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The Best Fitness Apps and Home Workout Programs - WTOP

For the second consecutive year, Manhattan College has achieved gold status recognition for its Exercise is Medicine program, which provides students with the tools that are necessary to maintain healthy physical activity. Manhattan College is one of only 73 universities and colleges worldwide to earn this distinction for its efforts to create a culture of wellness and fitness on campus. The College was recognized by Exercise is Medicine on Campus (EIM-OC), an initiative launched by the American College of Sports Medicine in 2014. This year, EIM-OC also honored an additional 71 campuses with silver and bronze recognition.

To achieve gold status, colleges and universities create a referral system where campus health providers assess student physical activity and refer students as necessary to certified fitness professionals. The Exercise is Medicine program at Manhattan College brings together faculty, staff and students, all working to improve the health and well-being of the campus community.

The most significant aspect of this accomplishment centers on our ability to continue to provide additional health and wellness opportunities to everyone in our community, said Jeff Cherubini, professor of kinesiology. I am most grateful to all our student representatives and volunteers who help make our programs possible. I am also grateful to be in the position to lead this uniquely collaborative effort with the department of Kinesiology, Health Services, the Fitness Center and Student Life. I appreciate all the time and effort from everyone involved.

Cherubini said that Exercise is Medicine also helps develop future exercise scientists, physical educators and public health professionals. Students use what they learn in the classroom to help the local community and those on campus make healthier choices.

The Colleges School of Education and Health, Office of Health Services and Student Life division have created the following programs:

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Manhattan College Earns Gold Status Recognition for its Exercise is ... - Manhattan College News

Researchindicates thathalf of all veterans exercise regularly and a third dont exercise at all. But a majority of those non-exercisers would like to start a fitness program. Thats not surprising, since regular exercise has a wealth of benefits, from improved cardiovascular health to reduced risk of developing major diseases, including type 2 diabetes (veterans havedouble the riskof developing diabetes compared to the general population).

With so many exercise programs out there, it can be hard to navigate the offerings and decide which one is right for you. Heres a look at some of the most well-known options that are widely available around the country, to help you find the best long-term match for achieving your personal fitness goals.

Todd Widman, a Marine infantry officer who is now the companys seminar staff development manager, told AARP Veteran Report thatCrossFithas a rich history of veteran involvement.In fact, some CrossFit workout series are named after fallen soldiers.

Though CrossFit has gained a reputation for tough workouts, Widman said the only person you are competing against is yourself, adding that we understand veterans because weareveterans.

CrossFit offers a variety of exercise programs including short and long as well as fast and slow workouts. Some combine cardio, gymnastics movements, and heavy and light weights.

Active-duty members can receive financial support toward certification and opening their own affiliate gym after transitioning out of the military.

Veterans may find this program appealing,since it helps improve imbalances and range of motion, and decrease chronic pain. After all, as Bryan Crowe, a U.S. Navy veteran and owner of two Colorado StretchLab locations, toldAARP Veteran Report, veterans have put their bodies through a tremendous amount of stress from training, potential combat and active service. Veterans may also have past injuries that they have sustained during their service.

Stretching can alsoreduce the risk of injuryand help with performing everyday activities, in addition to more physical ones.Stretch Laboffers one-on-one 25- and 50-minute sessions, as well as group sessions, with a flexologist who guides you through stretches, sometimes providing a small amount of resistance.

Pilates is a system of exercises, sometimes done on a reformer machine, designed to lengthen and strengthen muscles, increase mobility and improve mind-body connection through breath work and precise movements. Newcomers can expect nine types of classes offered at several different levels, which means that Club Pilates can accommodate a wide range of veterans of varying abilities.

Veterans are very experienced in listening to orders, so the rigorous Pilates regimen will come naturally to them, saidWill Beale, a former U.S. Navy captain who now owns a Washington, D.C.,Club Pilatesgym.

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Exercise Programs That Work for Veterans - AARP

We all need regular physical activity to get and stay fit and improve our health. Ideally, your fitness regimen includes aerobic and muscle-strengthening activities. Exercises that promote balance and flexibility are helpful too. But ask yourself: Is the effort you put into your preferred activity paying off? The years top fitness trends might just reenergize your workout and motivate you to fine-tune your personal fitness goals.

The American College of Sports Medicines annual survey of fitness professionals, which identifies the top trends in fitness, offers plenty of inspiration. Tried-and-true types of training are up in the rankings. This includes using your own body weight or free weights to work your muscles. (Pull-ups and bicep curls, anyone?)

Exercise is medicineits vital for health and fitness, says Julia L. Iafrate, DO, an NYU Langone sports medicine physician and orthopedic specialist. Not only does a well-rounded fitness plan improve your overall cardiovascular health, but you reduce the likelihood of injury down the road by building your muscle strength and stability and enhancing your range of motion.

Heres how can you can incorporate the years top fitness trends into your own exercise routine.

From smart watches and rings to heart rate monitors and GPS trackers, wearable technology is the years number one fitness trend. Todays generation of gadgets can give you a holistic picture of your health, including how well-rested you are, says Dr. Iafrate.

Exercise and sleep go hand-in-hand. Poor-quality and insufficient sleep can impede athletic performance and raise the risk of injury and illness. Exercise, in turn, has been shown to help people sleep better. A smart ring allows Dr. Iafrate to monitor her sleep and overall wellbeing. It tells you if youre ready for a vigorous workout or whether todays more of a yoga day, she observes.

Theres a social aspect too. Some smart watches allow people to share data with family and friends. Its nice to work out together even when youre apart, and if youre competitive, it can provide an extra dose of motivation, Dr. Iafrate points out.

NYU Langone Sports Health experts work with active people and athletes to improve their performance in whatever activity they participate in. To see a member of our multidisciplinary team, call 844-888-8301 or request an appointment online.

If barbells, dumbbells, or kettlebells are not part of your usual routine, youre missing out on one of the biggest fitness trends of the year. Strength training with free weights keeps your workout interesting, and you can modify the exercise to fit your needs, says Dr. Iafrate.

Building and maintaining muscle is important, no matter what sport or activity you prefer. Muscles give us strength, stability, and endurance, she explains, and strength training with free weights is beneficial for muscle health.

Using free weights also helps with neuromuscular control, or how well your nerves and muscles work together to move your body in multiple directions and across multiple planes. And strong muscles support bone health: The more muscle you build when youre young, the stronger your bones become, Dr. Iafrate notes.

How does your muscle strength and endurance stack up? NYU Langones Sports Performance Center team offers performance testing customized to your specific sport. To register for an evaluation, email sportsperformancecenter@nyulangone.org.

Body weight training may remind you of your childhood gym class, but it is anything but kids play.

Push-ups, sit-ups, squats, and planks use your own body weight, instead of an exercise machine or free weights, as resistance. You can work all the major muscle groups of your upper and lower body and your core. If you practice yoga, you may already be familiar with the low-plank pose known as chaturangait looks like the starting position of a push-upwhich leverages the weight of your torso to strengthen muscles from your arms, shoulders, and abdomen to your back and legs.

Body weight training is popular because its cheap; you dont need any equipment, and you can do it anywhere, says Dr. Iafrate. It can be a great option for people who travel a lot, dont have access to gym, or want a quick, inexpensive way to get or stay fit.

Whether youre beginning an exercise program or getting your regimen back on track, a personal trainer can help you establish and maintain your fitness goals. Experts at the Sports Performance Center can design a fitness program that works for you when youre at home or on the go. Email sportsperformancecenter@nyulangone.org to set up a personal training session or package of sessions.

From online yoga to chair aerobics, exercise programs targeting Baby Boomers and beyond have spiked in popularity. Thats good news for people who dont feel comfortable working out alongside people half their age or younger, or when joint pain or mobility issues are a concern.

Programs and classes designed for the older adult can keep you moving and motivated, even if you have been mostly sedentary, Dr. Iafrate explains. The goal is to remain healthy and physically active throughout your life, and regular exercise can help you do that. A big plus: older adult fitness programs can build camaraderie, she adds.

Our Sports Performance Center offers Total Body Wellness Classes for active adults 60 and older who want to focus on their strength, flexibility, and cardiovascular fitness. To register, email sportsperformancecenter@nyulangone.org.

For better balance, coordination, strength, and endurance, try functional fitness training. This top-five trend mimics the moves you make in real life: bending, squatting, rotating. Practicing these moves helps people of all ages perform everyday activities of life as well as their favorite sports and activities.

Most of the dancers I see as patients are quite flexible, but they often dont have the strength to stabilize their joints, and thats how they get injured, Dr. Iafrate notes. Having good flexibility and stability is the key to decreasing your risk for injury.

To demonstrate, Dr. Iafrate stands on one foot while holding a kettlebell at arms length in front of her body. Next, she alternates the position of the weight behind her back and in front of her again. This is considered a functional movement because it engages the ankle and core while strengthening the shoulders.

Experts at the Sports Performance Center can conduct a Functional Movement Screen to assess any asymmetries, muscular imbalances, weaknesses, and dysfunction movements that pose a risk for injury. To register, email sportsperformancecenter@nyulangone.org.

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Exercise may be the best antidepressant.

Whats happening: Two recent systematic reviews found evidence that exercise can greatly improve symptoms of depression and anxiety.

The researchers were clear in their conclusions: Physical activity is an evidence-based antidepressant and should be pursued as a first-choice treatment.

Movement as medicine. These findings strengthen the growing link between more movement and better mental health.

The first step To combat a lack of motivation and establish a routine, itll be important for mental health clinicians to create structured exercise protocolsfrom walks to working outfor those with chronic depression or illness.

Self-medicating. With burnout on the rise, more Americans are taking action, saying improving mental health is their top reason for exercising. In response, fitness operators are designing programs around resilience, stress management, and more:

Punchline: To date, solutions for mental and physical health have been siloed. But as consumers pursue holistic wellness and brands tap into mindful movement, doctors could (and should) begin prescribing workouts for better mental health.

See original here:
Researchers Say Exercise is More Effective Than Antidepressants - Fitt Insider

Try adding these 3 six pack core exercises into your training.

They have been selected to offer you something new and exciting that will keep your body guessing and your body improving.

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The muscles of the core are a group of muscles that are responsible for stabilizing and supporting the trunk and pelvis. These muscles are essential for maintaining good posture, balance, and stability during movement.

The primary muscles of the core include:

Together, these muscles work to provide stability and support to the trunk and pelvis, allowing for efficient movement and proper posture.

A strong core is important for several reasons, including:

Improved Posture: A strong core helps to maintain proper alignment of the spine, which can help to improve overall posture and reduce the risk of developing back pain or injuries.

Enhanced Balance and Stability: A strong core provides a stable base for movement, which can help to improve balance and stability during activities such as walking, running, or sports.

Increased Athletic Performance: A strong core can help athletes generate more power and force through their movements, which can lead to improved performance in their sport.

Reduced Risk of Injury: A strong core can help to prevent injuries by providing stability and support to the spine and pelvis during physical activity.

Improved Functional Movement: A strong core helps to improve the bodys ability to perform everyday activities such as bending, twisting, and lifting.

Better Breathing: The diaphragm, which is a muscle of the core, plays a key role in breathing. A strong core can improve the efficiency of the diaphragm and lead to better breathing.

A strong core is essential for maintaining good posture, balance, and stability during movement, as well as reducing the risk of injury and improving athletic performance.

Strength Side is a YouTube channel that provides content on various topics related to fitness, health, and nutrition, including exercise demonstrations, workout programs, nutrition advice, and wellness tips.

Yes, bodyweight core exercises can be very effective in developing core strength and stability. In fact, many bodyweight exercises specifically target the muscles of the core and can provide a challenging workout without the need for any equipment.

What happens when you do 100 squats a day for 30 days in a row?

Some examples of effective bodyweight core exercises include:

Its important to note that while bodyweight exercises can be very effective, they should be performed with proper form and technique to avoid injury. Additionally, progressive overload (gradually increasing the difficulty of the exercises) is important to continue seeing results over time.

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To some extent, yes, you do need a low body fat percentage for a six-pack to show. The rectus abdominis, which is the muscle group responsible for the appearance of the six-pack, is located beneath a layer of subcutaneous fat. If you have too much body fat, it will obscure the definition of your abs and prevent them from being visible.

While the exact body fat percentage required for a six-pack to show can vary depending on individual genetics, it is generally accepted that a body fat percentage of around 10-15% is necessary for visible abs in men, and 15-20% for visible abs in women.

Its important to note that achieving a low body fat percentage requires a combination of proper nutrition and exercise. Eating a healthy, balanced diet that is rich in protein, healthy fats, and complex carbohydrates, combined with regular exercise, can help to reduce body fat and improve overall body composition.

A calorie deficit is a state in which the body is burning more calories than it is taking in through food and drink. When you are in a calorie deficit, your body is forced to use stored energy (in the form of fat or muscle tissue) to make up for the energy deficit.

To achieve a calorie deficit, you need to consume fewer calories than your body needs to maintain its current weight. This can be done through a combination of diet and exercise.

For example, if your body needs 2000 calories per day to maintain your current weight, and you consume only 1500 calories per day, you are in a calorie deficit of 500 calories. Over time, this deficit can lead to weight loss.

Its important to note that while a calorie deficit is necessary for weight loss, it should be done in a gradual and sustainable manner to ensure that you are losing primarily body fat, rather than muscle mass. A deficit of around 500-1000 calories per day is generally recommended for safe and sustainable weight loss. You must make sure that you are still consuming enough nutrients to support your overall health and well-being.

Calories are a unit of measurement used to describe the amount of energy contained in food and drink. More specifically, a calorie is the amount of energy needed to raise the temperature of one kilogram of water by one degree Celsius.

In nutrition, calories are used to describe the amount of energy that the body can obtain from food and drink. When we eat and drink, our bodies break down the macronutrients (carbohydrates, fats, and proteins) into their component molecules, which can then be used as fuel by the bodys cells.

The number of calories in a food or drink depends on the macronutrient content, as each macronutrient provides a different amount of energy per gram. Carbohydrates and proteins provide 4 calories per gram, while fats provide 9 calories per gram. Alcohol provides 7 calories per gram.

The number of calories that a person needs per day depends on a variety of factors, including age, gender, weight, height, and activity level. Consuming more calories than the body needs can lead to weight gain, while consuming fewer calories than the body needs can lead to weight loss.

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