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Emergency medical services is a physically demanding profession. We must frequently squat, lift, reach, twist and sometimes contort into unnatural positions. Its no secret that exercise is beneficial in helping us do these things with less chance of injury. While any routine exercise is beneficial, it is important to evaluate what you are preparing yourself for with an exercise program and tailor your program around those desired outcomes.

This principle, known as specificity of training, is routinely used in a sports setting. For example, if a workout is being designed for a football player, that workout isnt likely to include hitting golf balls on the driving range or doing batting drills with the baseball team. More likely to be found are exercises that stress and mimic the motions and movements required on the football field. Dont get me wrong; cross-training can provide good variety and prevent burnout, but most workout programs are designed with the principle of specificity in mind.

Certainly there are many things one can do when designing an EMS exercise program to mimic the physical demands of the job, but one thing I would propose adding to your own workout regimen is CPR. Recently I began adding multiple repetitions of chest compressions to my own workouts. In doing so Ive considered a few likely or potential benefits. These include:

A good workout regimen should involve a variety of exercises, including a blend of both aerobic and strengthening exercises. This variety helps reduce injury risk, improve the overall quality of training and prevent boredom with the workout routine. It is important to keep the concept of specificity in mind when designing your workouts. While there are many ways EMS providers can train for job-specific tasks, if youre not already performing chest compressions as part of your workout, it may be something to consider adding.

References

Brian Potter, MS, ATC, EMT, OTC, completed his BS in athletic training at West Virginia Wesleyan College and his MS in health and physical education at Marshall University. He is currently employed providing sports medicine services with Tygart Valley Orthopedics in Elkins, WV. He remains active in EMS as the squad training officer for Upshur County EMS; is a West Virginia EMS instructor; and served on the American Heart Associations EMS advisory panel in June of 2012. Reach him at bpotter.atc.emt@gmail.com.

Read the original here:
Adding CPR to Your Workouts - EMSWorld (press release) (blog)

PORTAGE As National Cancer Survivors Day took place June 4, local physical therapist Mary Rose Strickland finds this annual celebration of life as the ideal opportunity to point out the ways research has shown that movement and exercise can improve the health and quality of life of those who suffer from and have survived cancer.

According to the American Cancer Society, multiple studies have shown that regular physical therapy and exercise can have profound effects on those battling cancer, both physically and mentally even to the extent of improving survival rates and lowering the risk of cancer recurrence.

Physical therapy and exercise can no doubt play critical roles in improving a persons quality of life both during and after cancer diagnosis and treatment, said Strickland, co-owner of New Life Physical Therapy in Portage, Baraboo and Westfield. Physical therapy can help cancer patients maintain strength, reduce fatigue, minimize pain, and maximize function and mobility.

Exercise also improves self-esteem and reduces anxiety and depression in cancer patients.

Beyond the physical benefits, physical therapy is a great way for people to feel in control of restoring their bodies during and after cancer treatment through exercise and good health practices, Strickland said.

Following successful cancer treatments, the importance of physical therapy and exercise doesnt diminish. In fact, Strickland says, it remains an important aspect of life after cancer.

According to the American Cancer Society, at least 20 studies have suggested that physically active cancer survivors specifically, survivors of breast, colorectal, prostate and ovarian cancers have a lower risk of cancer recurrence and improved survival rates. This is when compared to those cancer survivors who remain inactive.

Beating cancer doesnt end when you go into remission, said Strickland. Making physical activity a regular part of your life, including both cardiovascular and strength exercise, remains an essential part of both recovery and prevention. No matter who you are, regular physical activity is always a solid option for overall health and happiness.

Both during and following cancer treatments, physical therapists like those on the New Life Physical Therapy team can work with cancer survivors (and their physicians) to establish exercise programs that maintain long-term strength, cardio fitness, and overall functionality.

Originally posted here:
Exercise essential for cancer survivors - Baraboo News Republic

We can live longer, more vibrant lives than in any time in human history. Instead, sedentary lifestyles hunched over computers and calorie-packed franken-foods have left us chronically sick and addicted to prescription drugs. This twisted devolution in our health is wrecking the nations families, communities, and economy.

In search of an answer, for the past year, I have been experimenting with an obscure Obamacare alternative that I believe holds an answer to declining health and, more importantly, is something that Congress should protect as it considers overhauling the nations healthcare law.

I am legally exempt from the Obamacare mandate and only pay about $200 a month for health coverage. The fascinating legal loophole that allows me to save so much money is the existence of unregulated religious health sharing ministries, which are allowed to charge consumers higher premiums if they engage in voluntarily unhealthy behavior.

Under this arrangement, if I visit the doctor and he finds that Im overweight, hell prescribe a protocol for healthy eating and exercise, based on what he knows about my unique access to nutritious food and genetics. If I refuse his advice and maintain a dangerously unhealthy lifestyle, my insurance costs can jump over $400 extra a month, reflecting what I am costing others in my healthshare pool.

Healthshares have been around for decades and are a financially sustainable for-profit healthcare insurance alternative.

So, how is my coverage so cheap?

Healthshares are legally allowed to reward consumers for their use of the so-called miracle drug,which is what the Academy of Medical Royal Colleges clever term for diet and exercise. Healthy behavior is a powerful known treatment for many major illnesses, including cancer, heart disease, depression, and Parkinsons.

Recently, Republicans have faced a string of attacks in the media for proposing reforms similar to the healthshare model, such as Rep. Mo Brooks (R-AL), who said its wise for insurance companies to require people who have higher healthcare costs to contribute more to the insurance pool.

He continued, that helps offset all these costs, thereby reducing the cost to those people who lead good lives, theyre healthy, they have done the things to keep their bodies healthy, and right now those are the people who have done things the right way and are seeing their costs skyrocket.

Fortunately, businesses for this approach already exist, are growing in popularity, and provide a working model from which to develop sound policy.

Heres my explainer for why I chose the healthshare model and what I think Congress can learn from it:

What are healthshares?

Healthshares are a kind of co-opt insurance alternative, where members collectively pool their monthly payments and withdraw from the fund in the event of a medical expense. Healthshares have been around for decades and have seen their ranks reportedly surge after the introduction of the Affordable Care Act.

Healthshares keep cost down in a variety of ways, including the benefit of having a self-selected population that is conscious about their health.

They have also had some success negotiating down medical fees on their members behalf like this example noted in the New York Times about Theresa Bixby, a 63-year-old patient who had joined a healthshare shortly before receiving a cancer diagnosis. The Times explains:

Christian Healthcare Ministries assigned her case to a member advocate, who negotiated discounts on her fees. These counted toward Ms. Bixbys $5,000 deductible, so she paid out of pocket only for office visits. In the end, the ministry persuaded the hospital to lop $220,900 off a bill of $301,540 and reimbursed or paid directly the remaining $80,640.

Healthshares began as religious-based organizations that often required consumers to declare their faith to a particular belief, but new entrants into the market have since broadened their admissions to almost any kind of faith.

Between a healthier clientele, discriminating prices, and strategic cost negotiations, healthshares allow members to enjoy (much) cheaper insurance.

What is your insurance and how does it charge you more for an unhealthy lifestyle?

My particular healthshare company, Liberty, flags unhealthy behavior during doctor visits.

For instance, a member who became obese by eating unhealthy foods and refused to exercise would be flagged by Liberty if they saw a doctor who noticed that their patient was dangerously overweight. Liberty would place the member on a higher risk Healthtrac plan and work with them to adopt a healthier lifestyle (being on Healthtrac is roughly three times more expensive).

We have a program called HealthTrac that helps people who have certain pre-existing health problems in their life that may be responsive to lifestyle changes (ex. smoking, obesity, type 2 diabetes, heart disease, blood pressure, etc.), a Liberty spokesman tells me.

We do this because of our shared belief that we are to treat our bodies as temples. We welcome anyone who wishes to take responsibility for the care of their health. We try to be as inclusive as possible. We are finding ways to take on people who have higher medical needs so that they too can contribute to others within our ministry.

Do these programs make people healthier and make healthcare more financially sustainable?

According to an Emory University study, preventable diseases cost America somewhere north of $150 billion a year and cost individual consumers over $1,200 a year. Americas uniquely poor lifestyle is one of the major reasons it cannot afford European-style, single-payer coverage, which would could cost an estimated $15 trillion (!) over a decade.

We have plenty of money to provide that safety net so that if you get cancer you dont end up broke, said Office and Management Budget Director Mick Mulvaney, regarding the so-called Jimmy Kimmel test that healthcare should be affordable to every American. However, Mulvaney noted, this guarantee does not extend to folks who have made poor choices.

Mulvaneys math on national healthcare costs already seems to be playing out for Liberty Healthshare. According to a spokesman, their premium track for overweight individuals does work to keep costs down.

We have about 12,000 people enrolled in our HealthTrac program and we graduate about 300 people a month, the spokesman says. Our HealthTrac members average slightly more than six months within the program. The members in HealthTrac agree to the health goals that are set and they are graduated once they have met those goals.

If members refuse a doctors recommendations, they must pay $600 a month or more.

What about people who get cancer and yet still live a healthy lifestyle?

Many citizens do everything right and still succumb to terrible diseases. But, with a healthy lifestyle, the frequency and severity of these tragedies are dramatically reduced.

Whenever I think about what human health can be like, I think of Jacinto Bonilla, a 77-year old prostate cancer survivor that regularly competes in the grueling Crossfit games.

I watched in awe as he posted a video of himself shoveling snow in the depths of last years New York blizzard to do a set of Olympic ring dips.

I have been in great shape most of my life.Whatever came up in my life and knocked me down, I always got up and kept on with my training. Yes, I give a lot of credit to Crossfit and my diet. Most of all ,its whats inside of you.The infinite divine mind of God, he tells me.

The data overwhelmingly supports Bonillas experience that lifestyle changes can improve cancer prevention and survival rates.

Twenty percent to 40 percent of cancer cases and about half of cancer deaths could potentially be prevented through modifications to adopt the healthy lifestyle, concluded ScienceDaily, describing a 2016 large-scale study published in the prestigious journal, JAMA Oncology.

We shouldnt look at Jacinto Bonilla as some bizarre exception. Humans are naturally athletic until death. Many of us can live happier, more vibrant lives, even in the face of old age and severe disease.

What about people with genetic-prone obesity or who live in food deserts?

Poverty and poor genetics are serious impediments to good health, but its good to remember that obesity is a relatively new epidemicweve had the same genetics for millions of years and managed to keep relatively slim. America is one of the most unhealthy countries on earth, and its not because were the poorest nation or have some fluke genetic mutation.

Obesity plagues even relatively affluent populations. I saw this first-hand as a chubby middle-class kid growing up in Omaha, Nebraska. A (very) large percent of Americans have all the money and time they need to make better choices.

Moreover, while nutritious foods can be more expensive and inaccessible for some, exercise is not some elite luxury.The latest health science suggests that less than 10 minutes of body weight exercise 3 times a week can have profound effects on our bodies. I often do my short exercises while watching TV.

Yes, some people have physical limitations, but access to bodyweight exercise is nearly universal and time is rarely a barrier.

A licensed physician can understand each persons unique challenges in being healthy and develop a fair prescription.

Is it ethical to legally monitor peoples health and incentivize behavior?

It was President Barack Obama, together with the larger medical community, that expanded the use of wellness rewards under the Affordable Care Act, which employers can use for small incentives to join a gym or walking program.

Obamacare also included provisions allowing higher premiums on smokers. Thus, the leaders of both parties and the medical establishment has already come to a conclusion that it is both ethical and possible. However, Speaker Paul Ryan has criticized the law for being too restrictive on the size of incentives.

For instance, one recent workplace studyfound that giving people upwards of $500 a year for more exercise did very little to improve healthy choices. The program failed to improve outcomes. The researchers concluded that $20 extra per bi-monthly paycheck is simply insufficient, which is roughly what Obamacare allows many insurers to provide as financial incentives.

My healthshare provider will charge me an order of magnitude more for unhealthy behavior. Incentives work and are legaltheyre just too small right now.

Isnt affordable healthcare a right?

I absolutely think healthcare is a right, but it is a deep American tradition to pair all rights with responsibilities. If we give people discounted access to doctors, it is their responsibility to honor the medical recommendations they get at a visit paid for by taxpayers.

No one is taking away choices. But unhealthy people cost me money because I am legally forced to pay to treat diseases they shouldnt have in the first place.

There is a long precedent in America of promoting the responsibility of health, from taxes on cigarettes to building playgrounds for children.

This doesnt mean we cant recognize the difficulty some people have in losing weight or how privilege plays into obesity.

Exercise programs and nutritious foods could be subsidized by the government. Our government could promote the responsibility of health with additional support for disadvantaged populations.

Are healthshares the best model for the nation?

Its debatable. They have their limitations. BuzzFeed has a pretty great investigative story on how some healthshares systematically preclude people with pre-existing conditions. The stories are heartbreaking.

There are currently too many unhealthy people in America to keep costs down for those unlucky enough to have pre-existing conditions, even if they eat well and exercise regularly.

We would love [for] health care sharing ministries to get big enough that pre-existing conditions are no longer an issue, admitted Chris Faddis, founder of the healthshareSolidarity. Until more people are healthier, there needto be more traditional insurance options.

Perhaps even more disturbing, healthshares are not required by law to have enough money to pay for their members expenses and are not backed by the government. This is a recipe for disaster, says Washington and Lee School of Law Professor, Timothy Jost.

Jost tells me that healthshares have never encountered the type of scale theyre currently enjoying, and it could backfire as less healthy populations join.

Some government regulation may be necessary to protect patients, but we dont know. Healthshares are in uncharted territory.

What can I or my representative do?

The fate of healthshares hangs in the balance as Congress crafts another healthcare law. Congress should be encouraged to, at the very least, protect essential parts of the healthshare industry, if not continue to leave them unregulated. Congress should also dramatically increase the amount insurance companies can reward healthy behavior.

As for me, I opted out of Obamacare because I will not participate in a system that does not put preventative health as its top priority. America can dramatically reduce sickness and unnecessary death.

Readers are free to join me by joining a healthshare, if one works best for them and their family.

If America is to prosper from technological change, our sense of personal responsibility and standards of health must change as well.

See more here:
Ferenstein: My Experiment with a Cheaper, Legal Obamacare Alternative that Rewards Healthy Lifestyles - Breitbart News

Physical activity during and after pregnancy improves psychological wellbeing and may protect against postpartum depression, according to a new analysis of existing research.

Even low-intensity exercise, such as walking with a baby stroller, was linked to a lower likelihood of depressive symptoms in new mothers, researchers found.

The negative consequences of postpartum depression not only affect the mother but also the child, who can suffer poor emotional and cognitive development, said study co-author Celia Alvarez-Bueno of the University of Castilla-La Mancha in Cuenca, Spain.

Postpartum depression, the most common complication of bearing a child, affects 1 in 9 women, according to the U.S. Centers for Disease Control and Prevention. Symptoms can include anxiety attacks, insecurity, irritability, fatigue, guilt, fear of harming the baby and a reluctance to breastfeed.

The symptoms start within four weeks of delivery and are considered severe when they last for more than two weeks, the study team writes in the journal Birth.

Thats why its important to test the most effective strategies to prevent this disorder or mitigate the consequences, Alvarez-Bueno told Reuters Health by email.

The study team analyzed data from 12 controlled trials of exercise interventions during or after pregnancy between 1990 and 2016 that addressed the effects of physical activity on postpartum depression. The studies included a total of 932 women and all examined the severity of postpartum depression as well as including basic information about the length, frequency, type and intensity of the exercise.

The exercises used in the various studies included stretching and breathing, walking programs, aerobic activity, Pilates and yoga.

Compared to women who didnt exercise, those who did had lower scores on depression symptom tests during the postpartum period, the researchers found. The apparent benefit of having fewer depression symptoms was seen even among women who did not meet the cutoff for a depression diagnosis.

We expected that physical activity could reduce postpartum depressive symptoms, Alvarez-Bueno said. However, we were pleasantly surprised when we found that exercise after pregnancy also reduced depression among the women who didnt have diagnosable symptoms.

Most intervention programs lasted for three months or longer and recommended three to five exercise sessions per week, but the current study didnt draw conclusions or provide recommendations about the type or length of exercise that would be most beneficial.

The American College of Obstetrics and Gynecology recommended in 2009 that pregnant and postpartum women engage in 30 minutes of moderate physical activity most days of the week.

We know that exercise is just as effective as anti-depressants for adults. The trick is to get them to do the physical activity, said Beth Lewis of the University of Minnesota in Minneapolis, who wasnt involved with the study.

With postpartum depression, its even more complicated due to the increased stress and sleep deprivation after having a baby, she told Reuters Health. Were starting to learn more about exercise and how it helps.

Future studies should include more data about the types of physical activity programs that could reduce depression, the study authors write. Health providers should know more about the duration, intensity and frequency of exercise to recommend to new mothers, Alvarez-Bueno noted.

It remains unanswered how these characteristics improve postpartum depression prevention, she said. More research addressing this issue is urgently necessary because of the influence on both the mother and child.

Lewis and colleagues are conducting a randomized trial that analyzes home-based exercise and home-based wellness programs among 450 mothers with a history of depression. In another study, theyre analyzing exercise programs among low-income women at risk for postpartum depression.

Exercise is often the first thing that gets crossed off the list when theres a new baby, Lewis said. Its important to take care of yourself through exercise to keep that wellbeing high.

2017 Thomson/Reuters. All rights reserved.

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Exercise May Stave off Postpartum Depression - Newsmax

The Grant Way Lift Station, which services the Du Quoin (IL) State Fairgrounds, iS slated to be renovated with money from the Delta Regional Authority.

Public programs that invest in rural America reduce poverty and expand the economy, an economist tells the Senate ag committee. Senators must exercise leadership to preserve these effective programs.

EDITORS NOTE: Bruce A. Weber is an economist who testified before the Senate Committee on Agriculture, Nutrition, and Forestry as part of the committees budget deliberations. His testimony (adapted slightly) appears below. Weber urged the committee to exercise caution about threats to rural development programs that support such things as affordable housing, broadband expansion, water and electric utilities construction, and small business development.

Four fundamental structural realities drive the future of rural America and its farm economy.

My colleagues have discussed the structural challenges in the current agricultural economy and how farm programs address the challenges facing farms. I would like to discuss the structural challenges facing the rural economy and how rural development programs address these inherent challenges. The takeaway is that place-based federal rural investments stimulated income and job growth and reduced poverty in rural areas.

Several recent studies support this conclusion:

I would suggest some specific examples of rural investments that I believe are important for rural people and places based on my 40 years of studying rural economies:

The rural development programs [the Senate ag committee] has developed over many decades have a significant positive impact on Americas rural communities. Many of these programs are currently at grave risk. This is a critical moment for Senate to exercise leadership in ensuring that rural communities have the supports they need to thrive as they face the future.

Bruce A. Weber is professor emeritus of applied economics, Oregon State University,

and senior economist of Rural Policy Research Institute (RUPRI).

2015 Center for Rural Strategies

See original here:
Effective Rural Programs Are at 'Grave Risk' - Daily Yonder

Children in Lewis County can expect to find many opportunities for recreation or education programs this summer. School and county officials said these programs provide exercise and social interaction during the months out of school.

Several academic programs are taking place throughout the summer to prevent regression and help students, said Chris Derico, child nutrition director and high school programs supervisor.

These programs are beneficial to students to help them gain or catch up to their peers, he said.

In addition to Energy Express, beginning on June 19 at Peterson-Central Elementary School, Derico said Jane Lew Elementary School will be having a two-week program that is similar and available later in the summer.

Jane Lews program will run from July 10-21 and is paid for through a grant.

Lewis County High School is offering credit recovery for students who have failed a class or two, Derico said. Credit recovery is used to help students who are having academic troubles graduate on time with their class, he said.

Derico said Robert L. Bland Middle School will begin Summer Recreation on June 19, which will run most Mondays-Thursdays. The LCHS weight room will be open periodically, as well.

The summer food program will run from June 19 to Aug. 4 at various locations in Lewis County. This program provides free breakfast and lunch to children ages 18 and younger.

The summer food program along with our physical activity programs assist students to grow both physically and in many other physiological manners, Derico said. Many families struggle with providing healthy meals due to financial and time restraints. The summer program fills that gap between school seasons.

The complete schedule for the food program can be found at http://www.LCLunchRoom.com

Children participating in Lewis Countys 4-H Camp this summer are gearing up for classes and recreational fun, according to Bruce Loyd, extension agent for the WVU Extension Service in Lewis County. The camp will take place at WVU Jacksons Mill stating July 2 and will give children something constructive to do this summer, he said.

Our county 4-H Camp is a residential camp that brings a bunch of children together for a week to enjoy fun, education and fellowship, he said.

This year, Loyd said the camp will include an educational activity in robotics.

Another event with the Extension Service includes the Jamboree at the Mill, which exhibits all 4-H products livestock and non-livestock, he said.

This is fun each year, and we have a lot of participation from 4-H kids in the surrounding areas, he said. We also try to add some educational aspects to this event too.

Dustin Crutchfield of the public relations department at Glenville State College said staff members have been organizing athletic camps for students in the area to enjoy.

Not only are they something fun for the students to do during their summer vacation, but many of them also have the added benefit of providing various types of instruction and immersion in the sport of their choosing, he said.

Camps include: Track and field, men and womens basketball, volleyball, cheerleading and football. Ages vary for each camp, and more information can be found at http://www.gscpioneers.com.

Those interested in more information regarding Lewis County Schools programs can contact the school board office at (304) 269-8300.

See the original post here:
Summer programs for kids to provide exercise, social interaction and academic support - The Exponent Telegram (press release) (registration)

Home Heart Health Heart Attack and Stroke Understanding stroke rehabilitation: Exercise tips for stroke recovery

Stroke rehabilitation often involves exercises to improve post-stroke recovery. This is because many motor skills can become affected after a stroke, depending on what area of the brain is affected. For example, patients may need to redevelop their ability to walk or even use their hands.

Rehab is often conducted alongside a physiotherapist who will work closely with you to improve mobility. They may also provide you with exercises to complete at home in order to boost your abilities and ensure you become stronger more quickly.

Rehabilitation exercises are often repetitive in nature. This is because in order for the brain to rewire itself, these activities must be repeated over and over to teach the brain what to do. This process is known as neuroplasticity.

The type of rehabilitation you perform is based on a few different things, including stroke severity, the part of the brain that was affected, the impact of the stroke on your mind and body, your general health, and how long you are able to work on your recovery.

In stroke rehabilitation patients, walking on an underwater treadmill produces better exercise performance

Research has found that in stroke rehabilitation patients, walking on an underwater treadmill produces better exercise performance. Researcher Bo Ryun Kim explained, Aquatic treadmill exercise may be a useful option for early intensive aerobic exercise after subacute stroke, as it may both improve their aerobic capacity and maximize functional recovery.

The study included 21 patients recovering from stroke with some walking ability and impaired leg movement on one side.

The patients underwent a conventional treadmill test and an aquatic treadmill test, where the patient is submerged in water up to their chest. Gradual increases to speed and incline were completed until the patient could no longer continue. Exercise capacity was compared between the two tests.

Higher measurements were seen during the aquatic treadmill test in both maximal oxygen consumption (VO2max), reflecting heart and lung function during exercise, and metabolic equivalents (METs), reflecting the use of energy. Heart rates were not that different between the two tests.

Even though the results showed harder performance during the aquatic treadmill test, patients did not feel as if they were working harder, which shows the aquatic treadmill exercise is a viable way to improve stroke recovery faster without the added strain.

The authors explained, The fact that the aquatic treadmill efficiently provides aerobic exercise without requiring full weight bearing means that it may be highly suitable for rehabilitation after stroke.

Although additional research is needed, the aquatic treadmill test looks promising for promoting more effective stroke rehabilitation.

Suffering from a stroke can leave you struggling with poor control and strength on one side of your body. By strengthening your core muscles, you are helping boost recovery speed of your extremities and the rest of the body. The following are some of the best core exercises for stroke patients.

Pelvic floor contractions: These are also known as Kegels, which help to strengthen the muscular base of the abdomen attached to the pelvis.

To perform this exercise, first, find the muscles that you use to hold urine or stop from passing gas. Squeeze those muscles by lifting and drawing in, then hold to the count of three. Now relax and repeat. Gradually increase the length of time you squeeze to gain the most from this exercise.

Knee rolling: Lay down on your back and rest your hands on your sides. Bend your knees with your feet flat on the ground. Now, roll your hips so that your knees push to the left, then to the right, then back to the center. Repeat this exercise 10 to 20 times.

Single leg drop-outs: Lay on the floor with your hips and feet flat but with your knees bent. By keeping your pelvis still, inhale and drop the knee to the left as far as possible without lifting your pelvis off the ground. Now exhale and draw the knee back in. Repeat this exercise five times per side.

One of the main struggles when recovering from a stroke is keeping your balance. Thankfully, with enough exercise, you can help strengthen the muscles involved in keeping you balanced. Since strokes affect the brain, it may weaken the messages sent from your ears, eyes, and muscles to help coordinate balance, so it is important to remember that residual balance problems may still occur. However, with perseverance, you can make the best out of a bad situation. The following are a few exercises to help improve balance:

Heel raises: First, find a study chair or countertop you can hold on to. When you are stable, raise yourself up onto your tiptoes, keeping your knees straight and holding your upper body tall. Now lower yourself back down slowly. Repeat as many times as you can.

Sidestepping: Use a sturdy counter or ledge to hold on to. Step sideways, keeping one foot planted on the ground with the other stepping over it. Do this for both sides.

Once you feel like you have gained a good sense of the exercises mentioned, the next step is to do them without the support of a ledge or counter. This may be difficult but will help improve your balance further.

Many people dont feel that stretching is an exercise, but it most definitely is, and it can help improve arms and hands during stroke rehabilitation. Stretching helps relieve muscle spasticity that can occur post-stroke.

With stretching as a foundation, range-of-motion exercises are also useful for the arms and hands.

Some basic movements you can complete are moving the arm to its full range of motion several times a day. This should feel like a slight pull or strain sensation, but comfortable enough that you arent causing injury.

When holding a stretch, you should feel slight discomfort, but no numbness, tingling, or serious pain. Stretches should be held for a minimum of 20 seconds, and you can gradually extend this time period as you progress in your rehabilitation.

Another type of exercise for arm and hand rehabilitation is known as functional exercise. This involves repeating the same task with your hand and arm over and over. Some specialists will recommend constraint-induced movement therapy (CIMT) to accompany this exercise.

CIMT involves restricting the use of your unaffected arm and only using your affected arm to perform tasks. This helps your brain relearn how to use that arm along with building strength in it again.

Some examples of CIMT include opening and closing a door several times, holding a grocery bag in the affected hand and carrying it around the house, pulling laundry out with the affected arm, moving light objects from one area to another, squeezing toothpaste, or turning a light switch on and off.

Strength training is also an option. One study of 517 stroke patients found that using small weights and resistance bands to strengthen arm and hand muscles did not increase spasticity or pain, making it safe for stroke rehab patients to perform for rebuilding muscle and strength.

If you havent exercised in a while, its important that you embark on physical activity carefully and make sure you have approval from your doctor. To begin, you will want to work with a physical therapist who can guide you with proper form and techniques in order to improve mobility and function and decrease pain and other uncomfortable sensations.

The key is to not become frustrated. Stroke rehabilitation can take some time, and as long as you work at it, you can gain back many functions that were temporarily lost after the stroke occurred. Staying positive and putting in the necessary work can have you feeling like yourself in no time.

Shoulder rolls: Simply roll your shoulders in large circular motions forward and backward, 20 times each direction

Torso twists: While in a stable seated position, twist your torso to the right while exhaling simultaneously. Grabbing on to the armrest of a chair will grant you more leverage to get a better twist, but do not go so far as to inflict pain on yourself. Repeat on the opposite side aswell, repeating this stretch three times for each side

Isometric hold: By holding out both arms, make two fists and place one on top of the other. Angle your fists 45 degrees towards your face with your arms bent at 90 degrees, and then use the top fist to push down on the lower one without moving your arms, providing a stretch felt in the biceps and triceps.

Trap shrugs: A muscle found on the back near your neck and shoulder area can be targeted from a seated position. First grab the edges of your chair and pull up making a shrugging motion, enough to feel a stretch in your back.

Seated triceps dips: While sitting, grab the chairs armrests and keep your elbows back. Now push yourself up extending both arms, then carefully let yourself back down.

A stroke may leave your feeling weakness in your shoulder muscles. This may present as having difficulty with grasping and releasing objects you interact with every day. Doing shoulder exercises can help mitigate this problem as best as possible. The following are some exercises you can do:

Towel slide: This requires a towel and a flat table. Fold or spread the towel on the table. Now place the weak arm or hand on the towel and place your strong hand on top. Apply enough pressure to keep your hands together. Use your hands to slide the towel away from you, towards the middle of the table and bring it back towards you. This motion helps to stretch the shoulder helping to strengthen it.

Towel slides: To expand on the previously mentioned exercise, you can incorporate a bigger range of motion by sliding the towel in a different direction. While staying in a similar position, in one and over the other, move your hands from side to side, in a circular motion, and up and down.

Walking is one of the most commonly lost ability after a stroke. While regaining this ability can be challenging it is still worth your effort to try. Walking requires more than just your leg muscles, as it includes balance as well. So it is advised to strengthen other aspects of stroke recovery first. The following are various leg exercises to help strengthen the leg muscles:

Bridging exercise: This is also known as the Inner Range Quade Movement, helping to strengthen the thigh muscles. This can be performed by laying down and placing a pillow or rolled towel under the knee joint. Next, press the knee down, raising your heel off the floor

Ski squats: This may be a little difficult for most people buy is a great exercise to strengthen leg muscles. To perform this lean against a flat wall with your back. Now slowly bend your knees and lower yourself to the ground using the wall to support your weight and you back. When in this bent position, hold it for 10 seconds if you can. Now slide back up using the wall as support.

Experiencing a stroke can be a difficult ordeal to overcome, with every case of stroke being different from patient to patient. Depending on the level of impairment, it is important to try your best depending on the extent of your circumstances. There are individuals out there who are able to give you assistance and a boost in morale, and can tailor an exercise program most appropriate for you.

No one in this world is exactly the same. Each of us have our own lives and experiences that shapes how we see the world. Your values and your lifestyle are your own and may be different from others and that is okay. It is important to stay true to yourself and set realistic goals for yourself based on what is important and meaningful for you.

Finding an activity that is interesting and taken from real life. If regaining the ability to walk is a priority, take the steps to improve leg strength and maybe use a cane to start with.

Try to use the affected body part more often during the day. If your arm is weak, use it more when doing tasks, and over time it will get stronger. Doing things a little at a time will help speed up recovery.

Frequency of repetition trains the mind and improves your skills. You can make a game out of it, tallying how many time you can do a task with your affected part, and then try to beat it.

Do things that you enjoy, as it will ensure that you keep doing them. There is no point in doing something if you are not having fun doing it.

Its best to do your exercises at home, as everything you need is at your fingertips in relative comfort. The typical home contains an assortment of potential stretching opportunities like walking up stairs and organizing small items.

Getting enough sleep plays a big role in solidifying memories and consolidating learning. It also gives you more energy throughout the day.

Staying active is key, and moment is closely related to exercise. No one is expecting you to be a star athlete. All you need to do is make an effort to stay moving and results will come. Participate in group exercise programs, games, or even sports. Staying active can improve memory, language, thinking, and judgment.

Giving yourself a reward after putting in great effort goes a long way to motivate you to keep going and achieve your goals.

Related:How to recover from a stroke quickly and naturally

Related Reading:

Thrombotic stroke, a type of ischemic stroke: Causes, symptoms, and treatment

Massive stroke: Signs, treatment, and recovery tips

http://strokerecoverybc.ca/newsletter/top-10-tips-hand-arm-exercise-stroke/ https://www.saebo.com/reclaim-your-stability-with-core-exercises-for-stroke-recovery/ https://www.flintrehab.com/2017/best-exercises-for-stroke-recovery/

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Understanding stroke rehabilitation: Exercise tips for stroke recovery - Bel Marra Health

By Robert J. Davis By Robert J. Davis June 17 at 7:00 AM

Periodically, we see reports that scientists are closer to developing a pill that would mimic the benefits of exercise. The truth is that no medication or supplement even comes close to exercise for being able to do so much for so many people or probably ever will. Although weve all heard that regular exercise can improve heart health, strengthen muscles and help protect bones, it can also enhance the quality of your life in a number of ways.

Here are six benefits that may surprise you.

Better sex

In men, regular exercise appears to be a natural Viagra: Its associated with a lower risk of erectile problems. In one study, sedentary middle-aged men assigned to participate in a vigorous exercise program for nine months reported more-frequent sexual activity, improved sexual function and greater satisfaction. Those whose fitness levels increased most saw the biggest improvements in their sex lives. Research in women has found that those who are physically active report greater sexual desire, arousal and satisfaction than women who are sedentary.

Increased blood flow helps explain these findings. An enhanced self-image from exercise may play a role, too. Men and women who exercise may be more likely to feel sexually desirable, which can lead to better sex. So can the greater strength, flexibility and stamina that result from exercise.

In addition, physical activity especially strength training can increase levels of testosterone, which may boost sex drive in both men and women. Its worth noting that overtraining can have the opposite effect: A recent study found that men who do very vigorous exercise on a regular basis tend to have lower libidos. Although this is a potential concern for elite athletes or others who push themselves to the max without adequate recovery, its not something that most of us need to worry about.

Sounder sleep

A review of 66 studies on exercise and sleep concluded that regular exercise is comparable to sleep medication or behavioral therapy in improving the ability to fall asleep, as well as sleep duration and quality.

Researchers arent sure why, but they suspect physical activity may help by affecting body temperature, metabolic rate, heart rate or anxiety levels, among other things, in a way that helps us fall asleep and stay asleep.

Because exercise also revs up your body, conventional wisdom has it that exercising in the evening can interfere with sleep. But overall, research has failed to support this assertion. For example, a small study of young adults found that doing vigorous aerobic exercise two hours before bedtime did not impair their ability to fall asleep or sleep soundly. Likewise, a small study of a group of older men and women showed that low-impact aerobic workouts done between 7 p.m. and 8:30 p.m. were just as effective as morning workouts at improving their self-reported sleep quality. And a larger 2013 National Sleep Foundation Sleep in America poll found that while responders who exercised in the morning reported the most favorable sleep quality, those who vigorously exercised in the evening said they slept just as well, if not better, on days they exercised than on those that they did not.

Of course, everyone is different, so its possible that nighttime exercise may make it harder for you to sleep. But the only way to know for sure is to try. You may be pleasantly surprised at what a little pre-bedtime sweat can do for your sleep.

Fewer colds

You may have heard fitness buffs claim that they never get sick. Although this may seem like baseless not to mention annoying boasting, there is scientific truth to it. Numerous studies have linked regular exercise to a lower risk of colds. For example, a study that followed about 1,000 adults for three months found that those who did aerobic exercise at least five days a week were about half as likely to develop colds as those who didnt exercise. And when exercisers did catch colds, they had fewer and less-severe symptoms than their couch-potato peers.

These studies, which show associations but not cause and effect, are corroborated by randomized trials on exercise and colds. In one such experiment involving sedentary postmenopausal women, participants were assigned to either moderately intense exercise (such as brisk walking) five days a week or once-a-week stretching. By the final three months of the 12-month study, those doing the regular exercise reported having substantially fewer colds than the stretchers.

Research in animals and humans suggests that exercise chases away colds by boosting the immune system. At the same time, very intense activities may suppress immunity by increasing levels of the stress hormones cortisol and adrenaline. That perhaps explains why, in one study, runners who participated in a Los Angeles marathon were nearly six times as likely to get sick in the week after the race as runners who did not participate.

Although this is a potential issue for elite athletes or people who do marathons or triathlons, the level of activity among most exercisers even if its vigorous is far more likely to keep colds at bay than bring them on.

Healthier eyes

When you hear about a connection between exercise and eyesight, maybe you picture those eye exercise programs that promise to sharpen your vision. But thats not what were talking about. Instead of moving your eyes, the idea is to move your feet.

Research shows that people who are physically active have a lower risk of cataracts. For example, a study of nearly 50,000 runners and walkers found that those who exercised most vigorously were 42 percent less likely to develop cataracts than those who exercised least vigorously. Exercisers who fell in the middle in terms of intensity were also at reduced risk, though to a lesser degree.

The same researcher found a similar benefit regarding age-related macular degeneration (AMD), a leading cause of vision loss, in a study of nearly 42,000 runners. The more that people ran, the more their risk of AMD appeared to decline. A different study, which followed roughly 4,000 people for 15 years, showed that participants who were physically active were less likely to develop AMD than those who werent active.

Scientists arent sure why exercise protects against cataracts and AMD. One possibility is that it reduces inflammation, which is associated with both conditions. Cataracts and AMD have also been linked to risk factors for cardiovascular disease, including elevated blood sugar and triglycerides, which regular exercise can improve. Further, some research suggests that people who are overweight or obese are more prone to cataracts and AMD, so physical activity may help by preventing weight gain.

Protection against hearing loss

You heard it here first: Exercise may be good for your hearing. A study of more than 68,000 female nurses who were followed for 20 years found that walking at least two hours a week was associated with a lower risk of hearing loss. Other research has linked higher cardiovascular fitness levels with better hearing.

Exercise may protect against hearing loss by improving blood flow to the cochlea, the snail-shaped structure in the inner ear that converts sound waves into nerve signals that are sent to the brain. Whats more, it may prevent the loss of neurotransmitters, which carry those signals between nerve cells. Exercise may also help by reducing the risk of diabetes and cardiovascular disease, both of which are linked to hearing loss.

Of course, blasting music into your ears while you exercise could have the opposite effect and do damage to your hearing. Noise-canceling headphones are a good option because they reduce the need to turn up your music as much. But dont use them while exercising in isolated spots or on a busy road, where you might not notice approaching traffic.

Better bathroom habits

Although high-impact activities such as jumping or running can cause women to leak urine, research shows that moderate exercise may decrease the risk. For example, a study of middle-aged female nurses found that those who were physically active had lower rates of urinary incontinence than women who were inactive. A study of older nurses by the same team of researchers yielded similar findings.

A urinary problem familiar to many middle-aged and older men is nocturia, the need to get up more than once a night to pee. Often the cause is an enlarged prostate, a condition known as benign prostatic hyperplasia, or BPH. Exercise can help prevent nocturia or reduce its severity. In a large study of men with BPH, for example, those who were physically active for an hour or more per week were less likely to report nocturia than those who were sedentary. Likewise, a study of sedentary older men found that after eight weeks of daily walking, they urinated less frequently during the night.

Another common bathroom-related problem for both men and women is constipation, which exercise can help improve as well. In a study of 62,000 women, those who reported daily physical activity were nearly half as likely to experience constipation as women who exercised less than once a week. A randomized trial involving inactive, middle-aged men and women with chronic constipation found that those assigned to a 12-week exercise program were able to poop more easily.

Exercise helps by decreasing what is referred to as transit time. Thats how long it takes food to move through the digestive tract not, as it sounds, the amount of time it takes to get to work. Alas, a shorter commute is one benefit that exercise may not have unless, of course, biking to work is faster for you than sitting in your car in heavy traffic.

Davis has written several books about health issues. This is adapted from Fitter Faster: The Smart Way to Get in Shape in Just Minutes a Day by Davis with Brad Kolowich Jr.

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Better sex is just one reason that exercise can be so good for you - Washington Post

Friday, June 16, 2017 8:37 a.m. CDT

By Carolyn Crist

(Reuters Health) - - Physical activity during and after pregnancy improves psychological wellbeing and may protect against postpartum depression, according to a new analysis of existing research.

Even low-intensity exercise, such as walking with a baby stroller, was linked to a lower likelihood of depressive symptoms in new mothers, researchers found.

The negative consequences of postpartum depression not only affect the mother but also the child, who can suffer poor emotional and cognitive development, said study co-author Celia Alvarez-Bueno of the University of Castilla-La Mancha in Cuenca, Spain.

Postpartum depression, the most common complication of bearing a child, affects 1 in 9 women, according to the U.S. Centers for Disease Control and Prevention. Symptoms can include anxiety attacks, insecurity, irritability, fatigue, guilt, fear of harming the baby and a reluctance to breastfeed.

The symptoms start within four weeks of delivery and are considered severe when they last for more than two weeks, the study team writes in the journal Birth.

Thats why its important to test the most effective strategies to prevent this disorder or mitigate the consequences, Alvarez-Bueno told Reuters Health by email.

The study team analyzed data from 12 controlled trials of exercise interventions during or after pregnancy between 1990 and 2016 that addressed the effects of physical activity on postpartum depression. The studies included a total of 932 women and all examined the severity of postpartum depression as well as including basic information about the length, frequency, type and intensity of the exercise.

The exercises used in the various studies included stretching and breathing, walking programs, aerobic activity, Pilates and yoga.

Compared to women who didnt exercise, those who did had lower scores on depression symptom tests during the postpartum period, the researchers found. The apparent benefit of having fewer depression symptoms was seen even among women who did not meet the cutoff for a depression diagnosis.

We expected that physical activity could reduce postpartum depressive symptoms, Alvarez-Bueno said. However, we were pleasantly surprised when we found that exercise after pregnancy also reduced depression among the women who didnt have diagnosable symptoms.

Most intervention programs lasted for three months or longer and recommended three to five exercise sessions per week, but the current study didnt draw conclusions or provide recommendations about the type or length of exercise that would be most beneficial.

The American College of Obstetrics and Gynecology recommended in 2009 that pregnant and postpartum women engage in 30 minutes of moderate physical activity most days of the week.

We know that exercise is just as effective as anti-depressants for adults. The trick is to get them to do the physical activity, said Beth Lewis of the University of Minnesota in Minneapolis, who wasnt involved with the study.

With postpartum depression, its even more complicated due to the increased stress and sleep deprivation after having a baby, she told Reuters Health. Were starting to learn more about exercise and how it helps.

Future studies should include more data about the types of physical activity programs that could reduce depression, the study authors write. Health providers should know more about the duration, intensity and frequency of exercise to recommend to new mothers, Alvarez-Bueno noted.

It remains unanswered how these characteristics improve postpartum depression prevention, she said. More research addressing this issue is urgently necessary because of the influence on both the mother and child.

Lewis and colleagues are conducting a randomized trial that analyzes home-based exercise and home-based wellness programs among 450 mothers with a history of depression. In another study, theyre analyzing exercise programs among low-income women at risk for postpartum depression.

Exercise is often the first thing that gets crossed off the list when theres a new baby, Lewis said. Its important to take care of yourself through exercise to keep that wellbeing high.

SOURCE: http://bit.ly/2sEmX20 Birth, online June 7, 2017.

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Exercise may stave off postpartum depression - KFGO

Power for Parkinsons co-founders and directors Susan Stahl and Nina Mosier started the organization four years ago hoping to provide free exercise and dance classes to people with Parkinsons disease.

Both Mosiers and Stahls passion for helping those with Parkinsons stems from their personal experience as caretakers for their fathers. Stahls father died in 2012 from Parkinsons, motivating her to create the program. Mosiers father is still living with the disease.

At that time we were recognizing how important it was that people with Parkinsons exercise and how few programs there are throughout the country that actually offered that service, Mosier said.

Parkinsons is a neurodegenerative disease that can affect gait functions, cognitive processes and vocal functions. Mosier said exercise has proven to increase motor skills, balance, voice and cognition.

We have seen people make incredible strides through exercise, Mosier said. We had one guy come in a wheelchair and can now stand and do the class. We had another tell us that he was able to put his jacket on after he wasnt able to for a long time.

Over 250 people participate in the program every week, Mosier said. Anyone who has the disease, including their caregivers, is invited.

In Southwest Austin, a Move and Shout class is offered every Monday at Spero Rehab Austin in Circle C from 1:30-2:30 p.m. Move and Shout is a one-hour class involving seated, standing and vocal exercises.

Throughout Austin and Round Rock, classes are offered at eight different locations. In addition to offering classes locally, the organization also created a YouTube channel with full-length exercise classes.

Mosier and Stahl said they wish to expand the program to other areas.

Our goal is to develop a train the trainers workshop, Mosier said. People can come here, get certified in our program and take it back to their communities.

Mosier added the program is need of more volunteers. Volunteers do not have to be certified and are trained on-site.

Power for Parkinsons

5401 La Crosse Ave., Ste. 101, Austin 512-464-1277 http://www.powerforparkinsons.org info@powerforparkinsons.org

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Power for Parkinson's hoping to further expand services - Community Impact Newspaper

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