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Amy Neff Roth

Sometimes, a fall is more than a fall.

For too many seniors, its a life-changing experience that can precipitate a loss of independence and long-term health problems.

"The older you are and the more frail you are, the more likely that the fall could lead to long-term functional decline," said Diane Oyler, program officer for the Health Foundation of Western and Central New York, which has been partnering for years with community groups on programs, such as exercise classes and home assessments, to reduce falls. "You see that more and more in people who are much older, people who are getting into their 80s, for example. If you fall and break your hip, its harder to heal. Some older adults never fully heal and restore their functional health."

In the worst-case scenario, falls can, among the "very old," lead to nursing home placement, Oyler said.

Falls also are a common problem for the aging and the most common cause of injury among those age 65 and older in upstate New York, according to research by Excellus BlueCross BlueShield. One in four seniors in that age group has fallen within the past year and, of those, 40 percent suffered an injury, Excellus found. The risk of falling and the risk of injury in a fall increases with age, according to Excellus.

The problem is more severe in an 11-county region that includes Herkimer County and the North Country. Seniors in those counties fall at a rate of 796 falls per 1,000 seniors age 65 and older, more than twice the rate of seniors in the Finger Lakes region 370 falls per 1,000 seniors and well above the state average of 455 falls, Excellus found.

That finding is of "great concern," said Dr. Richard Lockwood, vice president and chief medical officer for Excellus Central New York region, in a release. "But we frankly have no explanation for it," he added.

"Falling is not an accepted part of the aging process in any region," Lockwood said. "There are simple things that everyone can do right now for themselves and their loved ones to help reduce the incidence of falls and promote independent and active lifestyles."

Many factors and the interplay among them can lead to falls among seniors: general weakness, a lack of exercise, vision and hearing loss, medications, the interaction between medications, and trip hazards in the home, for example, Oyler said.

"Falls and falling is not a natural or normal part of aging," she stressed. "If you are falling, you should talk to somebody about that. Its not just because youre getting older."

And once the fear of falling takes hold, that can cause problems that increase ones likelihood of falling, perhaps because, for example, of gait changes to try to avoid falling, Oyler said.

So how can falls be prevented?

"We can and should encourage people to stay active as they age, keep their doctors informed about any issues with balance or vision, and eliminate easy tripping hazards around the house and yard to reduce fall-related injuries, emergency room visits and hospital stays," Lockwood said in the release.

More here:
Falling can be a life changer for seniors - The Times Telegram

Larry Borysyk takes Lucille Chartiers blood pressure as she exercises in Holyoke Hospitals cardiac rehabilitation gym.

Lucille Chartier had no idea she had heart problems until a day last October when she got out of the shower, began sweating, and felt like she was going to pass out.

I knew something was really wrong, said the 68-year-old Chicopee woman, who was diagnosed with a heart attack after an ambulance took her to the hospital.

While there, she was told about a cardiac-rehabilitation program in a gym, but wasnt given much information, and since she had never exercised on machines, she was hesitant to sign up.

Several months later, she spoke to Larry Borysyk at Holyoke Medical Center (HMC), and after he explained its program in detail and why it was important, Chartier decided to give it a try.

That was two months ago, and today she would advise anyone who has had a cardiac event to take part in cardiac rehabilitation. She enjoys walking on the treadmill as well as the camaraderie between staff and participants, and says it has helped her gain strength and confidence.

Borysyk, cardiac rehabilitation counselor at HMC, said Chartiers initial reaction was not unusual.

Cardiac rehabilitation is life-saving, but it can be a scary adjustment for people who have never exercised in a gym, so we try to reduce their mental and physical stress, he told BusinessWest, adding that individuals need to slowly acclimate to the equipment. Meanwhile, people who exercised on a regular basis before a cardiac event need to relearn what they can do, and how long and hard they can safely push themselves.

Exercise can be problematic because people can become hyper-vigilant after a heart attack and think any symptom is a precursor to another event. But cardiac rehabilitation can help them learn what is normal.

Each participant is assessed by a nurse while they are exercising to make sure they stay within their limits, said Kelley Weider, department director of Cardiac and Pulmonary Rehabilitation for Berkshire Medical Center, adding that patients are connected to wireless telemetry monitors, and if they experience symptoms during exercise they are worried about, they are immediately evaluated.

Holyoke, Baystate, and Berkshire medical centers all have cardiac-rehab programs, and participants exercise in their gyms two or three times a week for 10 to 12 weeks under close supervision. Their blood pressure, heart rate, and heart rhythm are measured during activity, and routines are tailored to meet individual needs and fitness levels.

Participants must have a doctors referral, and although the majority have had a heart attack or stent placement, others have had bypass surgery, a heart-valve replacement, congestive heart failure, a heart replacement, or angina.

Kelly Weider says studies show regular exercise can help decrease the risk of a second cardiac event.

In addition to monitoring that takes place during each session, participants receive education on topics that include diet, stress reduction, smoking cessation, and other factors that affect heart health, and slowly build strength, get used to exercising, and understand it needs to become part of their lifestyle.

People also learn the importance of genetics and how that factor and their lifestyle have affected their health. Heart disease does not happen overnight, Borysyk said.

For this issue, BusinessWest examines the importance of cardiac rehabilitation, how treatment has changed, and how it helps people understand what they do can safely and when symptoms should not be ignored.

Borysyk has worked in cardiac rehab since the early 70s, and has seen changes due to technology and medical advances that allow heart disease to be detected and treated earlier than in the past, which results in better outcomes.

Coronary-care units were set up in the 60s, but before that, nurses did everything for patients after a heart attack, including feeding them. They worried about compromising their damaged hearts, and as a result, people ended up as cardiac cripples, he said, noting that, in the late 70s and early 80s, people were kept in the hospital for two weeks after a heart attack, but today they are released after two or three days.

Cardiac procedures and surgeries are not done at Holyoke Medical Center, and in many instances patients who go to their emergency room are transported by ambulance to Baystate Medical Center.

Heidi Szalai, manager of Baystate Medical Centers cardiac-rehab program, which is the largest in the area, told BusinessWest that, although rehab doesnt usually start in the hospital, staff members get patients up and moving.

We want to make sure theyre walking and that it is safe for them to go home, she said, adding that healing speeds up when they leave the hospital and they are told about programs available to them when they are discharged.

However, cardiac rehab doesnt begin for a week or two after a person leaves a medical center, especially if they have had surgery, because the heart needs time to recover.

The programs start with individual assessments to determine the best plan of action. In addition to an exercise routine that is created for each participant, they are taught about risk factors that include high cholesterol, smoking, diabetes, stress, nutrition, and lack of exercise.

They are usually on new medications, and we need to make sure they understand them, Szalai said, explaining that some prescription drugs may slow their heart rates, and their doctors receive periodic reports about their blood pressure and how the heart responds during exercise, which helps them determine how well a medication is working and if adjustments need to be made.

Heidi Szalai said cardiac rehab helps patients know how they should feel when they exercise and when to seek medical help.

Lifestyle changes are also discussed. Some people have always eaten well and are doing everything they should, but need to learn to control stress and cope with it so it doesnt affect their heart, she continued, adding that patients have a clinician trained in mindfulness-based stress management. We tell people that exercise is a dose of medication and has positive affects on risk factors; it helps lower blood pressure, blood sugar, cholesterol, and improves their overall sense of well-being.

The goal is to get people exercising five days a week, which can make a profound difference because studies show finishing a cardiac-rehab program can lower the likelihood of another event.

Insurance typically covers the cost of the programs, but some people have high co-pays and cannot afford to attend all of the sessions.

When that occurs, staff in cardiac programs do their best in a limited number of sessions. Berkshire Medical Center has a program that pays half of co-pays of $15 or more for qualified individuals, and although it can help, it may not be enough.

Weve seen people with co-pays that are $80 a session, so even if they receive financial help, attending 36 sessions may be cost-prohibitive, Weider said, adding that, in some instances, they have modified the program into six sessions, which is less than ideal, but helps to give a patient security and knowledge about what they can do safely.

During the intake process, we get a sense of what theyve done in the past as well as their level of conditioning, she noted. About 90% of people havent been exercising on a regular basis, but some were running five miles a day.

Exercise machines are integral to the program and include different types of stationary bicycles, a treadmill, and resistance bands, which are used for strength training.

The final phase of the program is maintenance, and although people can join gyms or exercise on their own, if they still want to be monitored, most hospitals have ongoing exercise programs that cost $40 to $45 per month and are overseen by cardiac rehabilitation staff members who are available to take their blood pressure or put them on a cardiac monitor if they feel it is needed.

Some people like the idea of having that safety net ,and Weider said Berkshire Medical Centers maintenance program has about 320 participants who want the peace of mind that comes from knowing that, if any concerning symptoms arise, they can be assessed.

Weve sent some people to the emergency room, but many times they simply need to be checked out and reassured that they are OK, she said, noting that a nurse is always available.

Borysyk says people with cardiac conditions who dont exercise are at greater risk of not being able to do the things they want as they get older, especially if their diet is poor and they smoke. And although some people avoid cardiac rehab because they want to bury the memory of the event, learning what they can do safely is an excellent way to help ensure their heart health in the future.

Many studies show that exercise is the biggest modifiable factor to decrease the risk of another heart event, Weider said, citing one study showing that participants in a cardiac rehab program reduced their risk of another event by 25%.

In addition, it helps participants understand how they should feel when they exercise, what the red flags are, and when they need to call their doctor or go to the emergency room.

It helps them return to what is important to them in life and gets them into a routine of exercising 150 minutes a week that they can continue when they finish the program, Szalai said.

Its definitely an investment of time and money, but one that yields positive results and can lead to a healthier and happier lifestyle.

Read the original here:
Cardiac Rehabilitation Programs Help Keep Hearts Healthy - Business West (blog)

A Millburn-based business is celebrating a big birthday, and its doing so with the help of a Maplewood resident.

Lifelong Millburn resident Michael Romano started Longevity Personal Fitness 25 years ago to help clients incorporate movement into their daily routines in order to promote a healthier lifestyle. Now, Maplewood resident and personal trainer Allison Kalsched is helping Romano add two new programs as part of the businesss 25 anniversary celebration.

Heres the press release from Longevity:

Longevity Personal Fitness, the areas premier private fitness studio, is celebrating 25 years in business this year. In celebration of this anniversary, the studio will be hosting a series of special events throughout the month of May. At a public reception on Thursday, May 4 at 6:30 p.m., Maplewood resident and personal trainer Allison Kalsched will announce the development and launch of two new programs: Longevity at Home and Longevity at Work.

Developed in conjunction with Longevity Co-Founder Michael Romano, both programs are designed to increase the accessibility to the highly successful training programs that are offered to current clients. Longevity at Home is a series of simple exercise programs designed to help clients move better and feel their best. Developed over the past 25 years, the Longevity at Home program will allow adults access to the unique 30-minute training sessions that have enabled people to improve their balance, strength and endurance, correct their posture, recover from injury and restore their bodies after childbirth.

Longevity at Work brings the gym to the workplace. Romano and Kalsched will guide small groups through simple and extremely effective exercises that require no equipment. Given the opportunity to move, and to move well and with a focus, the most sedentary worker can feel and look better.

The programs will be announced on Thursday, May 4, 2017 at the kick off for the 25th Anniversary Celebration, where guests will enjoy refreshments, meet and mingle with local business owners and residents and learn more about the companys training approach from the staff. The reception is open to the general public..

Teaming up with Mike to develop and launch these two programs is a natural progression of my philosophy that fitness and strength leads to happiness. In our increasingly inactive lives, our bodies and our minds are prone to disease at increasingly alarming rates, states Allison Kalsched. Through a simple program that progresses as the user does, we can begin to stave off the effects of a sedentary lifestyle.

Im a lifelong Milburn resident, says Co-Founder Michael Romano. It has personally meant so much to me to be able to run this business in my hometown and help residents feel and look younger and offset the effects of sedentary lifestyles, he says. The best way to maintain a healthier lifestyle is simply to move more all day long and our goal is to help as many men and women FEEL as young as possible by moving more with flexibility and vitality throughout their lives. Im excited to be able to make this lifestyle available to even more people through these two programs.

Longevity Personal Fitness celebrates their 25th year with a series of events including several free fitness-training opportunities:

Thursday, May 4, 2017

25th Anniversary Networking Reception 6:30pm-7:00pm

Hear Our Training Approach & Meet the Trainers 7:00pm-7:30pm

Saturday, May 6, 2017

Hear Our Training Approach 11:00am-11:30am

Free Open Functional Fitness Training 11:45am-12:15pm and 12:30pm-1:00pm

Thursday, May 18, 2017

Hear Our Training Approach 6:45pm-7:15pm

Free Open Functional Fitness Training 7:30pm-8:00pm

Saturday, May 20, 2017

Hear Our Training Approach 1:00pm-1:30pm

Free Open Functional Fitness Training 1:45pm-2:15pm

All events will take place at the Longevity Personal Fitness located at 12 Holmes Street in Millburn, New Jersey. RSVP to attend any of the celebratory events, which are open to the general public, by contacting Longevity Personal Fitness at info@longevitypersonalfitnessnj.com or calling (973) 307-5651. For more information, visit longevitypersonalfitnessnj.com.

About Longevity Personal Fitness

The fitness studio began operations in 1992 as the Millburn Short Hills Athletic Club and has been located in the heart of Downtown Millburn on 12 Holmes Street since the very beginning. Today, Longevity Personal Fitness specializes in 30-minute research-based functional fitness programs for adults. With 25 years of personal fitness experience, Longevity Personal Fitness of Millburn, NJis committed to helping the community maintain their health and wellness through every stage of life. Our trainers are highly experienced in working with all fitness levels and create individualized plans for each client based on their needs and goals. The sessions are thoughtfully planned and specific in their purpose.

Read this article:
Millburn-Based Longevity Personal Fitness Celebrates 25 Years With May 4 Reception - The Village Green

Miami Herald

UM football players, other athletes teach children about healthy eating and exercise Miami Herald The youngsters, part of UM's Translational Health in Nutrition and Kinesiology (THINK) program, visited the university on April 19. Players Kc McDermott, Nick Linder and Sunny Odogwu, all on the Hurricanes offensive line, spoke to the children about ...

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UM football players, other athletes teach children about healthy eating and exercise - Miami Herald

Members of the "Future Problem Solvers" club at Millstone Township Middle School developed educational video games for kids with autism. Jerry Carino

Johnny Falotico (right) with his mom Patricia Falotico.(Photo: Patricia Falotico)

Berkeleyresident Pat Falotico tried to take her developmentally disabled son Johnny to a local gym, so he could get some exercise. Instead, he got overwhelmed.

It was too loud, too many people, too much stimuli, Pat said. The machines were a little intimidating. We had a gym membership for one year, but it didnt work out.

Then she found a one-on-one fitness program sponsored by the states Division of Developmental Disabilities. Twice per week, Johnny gets a home visit from a trainer who leads him through a one-hour workout.

Its really helped him a great deal, Pat Falotico said.

Finding work for the disabled is their mission

Johnny Falotico (left) with his mom Patricia Falotico(Photo: Patricia Falotico)

Now that program is being discontinued, and the Faloticos are exasperated.

Its devastating, Pat said. Hes not going to have anything else. Theyre recommending that we get gym memberships.

Johnny Falotico, 23, is speech-impaired, has difficulty processing sounds and needs help walking up and down steps because his legs are different lengths.As the gym experiment failed, Johnnys triglyceride level ballooned past 600, a high number that increased his risk for heart disease. The one-on-one therapy has reigned that in.

Hes lost 10-15 pounds, his triglyceride level is down to 220 and hes drinking at least three bottles of water a day, Pat Falotico said. Before, the only thing he drank was iced tea.

Brick daughter struggles to support disabled mom

In Hamilton Monday, protesters demonstrate against the Division of Developmental Disabilities dropping its one-on-one fitness program.(Photo: David Stehman)

As parents of the developmentally disabled will tell you, the burden of care falls on them after formal schooling (which includes physical therapy) ends at age 21. The one-on-one fitness program was a progressive stroke begun nine years ago to help alleviate that.

Some people with developmental disabilities cerebral palsy, autism, Down syndrome they cant join the gym like you and I, said Howard Schulze, president of Hometown Trainers LLC, a home-fitness company that has29 trainers working with more than 100 participants inthe DDD's one-on-one program. This is some of the only physical activity they get.

In its place, Schulze said, the DDD is offering paid gym memberships and integration intoexercise classes for peoplewithout disabilities. A spokesperson for New Jerseys Division of Human Services, which oversees the DDD, did not respond to an Asbury Park Press inquiry on the matter.

In Hamilton Monday, protesters demonstrate against the Division of Developmental Disabilities dropping its one-on-one fitness program.(Photo: David Stehman)

Some people with developmental disabilities will benefit from this, but the one-on-one programs are vital for others," Schulze said. "For them, their functionality will regress.

That is Pat Faloticos concern about Johnny, whose one-on-one visits are scheduled to end in September. Its also the reason why a few dozen protesters demonstrated outside of DDD headquarters in Hamilton Monday.

What were fighting for are the people who will fall through the cracks," Schulze said. "The state is just pulling the rug out from under their feet.

Staff writer Jerry Carino: jcarino@gannettnj.com.

Read or Share this story: http://on.app.com/2quMXsI

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Berkeley mom: state cutback puts disabled son at risk - Asbury Park Press

Hadeel Haider has lost enough sleep in the past decade.

The Iraqi refugee had nightmares in her native country when it was ravaged by war. She heard explosions 24 hours a day. Her husband received death threats, and they walked their children to school so they wouldnt be kidnapped.

In her new Omaha home, she tossed and turned after she was diagnosed with cancer.

Now, in remission and settled into life in America, she stays awake imagining choreography to the upbeat Latin tunes playing in her head.

While recovering from chemotherapy treatments, Haider, 48, discovered Zumba. The dance fitness classes set to Latin music are more than exercise to her. Zumba has become a rewarding way to connect with others, and it helped her transition from a cancer patient to survivor. Now Haider is a certified instructor.

When I teach a class, I feel like Im on top of the world. American people following a refugee from Iraq teaching them dancing it was something out of my wildest dream, Haider said.

Haider moved to Omaha in 2009. It took nearly three years for her to adapt to life in the U.S. She had to learn English and adjust to a new culture. She balanced working 12 hours a day at two jobs.

And the family would soon encounter health problems, first with her 18-year-old son. He developed a bump on his head that his parents worried was cancer. After several tests, doctors determined it was benign.

While dealing with that, Haider put herself second. For months, she pushed aside her own health problem: an itching and swelling in her groin.

At the urging of her husband, Haider met with doctors at the Nebraska Medical Center. In 2012 she was diagnosed with Hodgkin lymphoma.

Lymphomas are a type of blood cancer that occur when white blood cells behave abnormally. Hodgkin lymphoma is a more treatable form.

We were waiting, crying and praying, Haider said. It was mixed feelings because I was very ill and very sad. But at least it was Hodgkin.

Haider would require six months of chemotherapy treatments. After three months, doctors wanted to give her a stronger dosage.

I was devastated all over, just like the first day, Haider said. The doctor said, Its treated, but not cured. I want you to be cured.

By the time Haider started the second round, her hair was long gone. Her skin was dark and dry. Her mouth was full of sores.

She also started feeling extreme pain in her muscles, joints and bones. She frequently felt weak and passed out, requiring blood transfusions.

Dealing with her diagnosis was challenging, especially after being uprooted from her home in Iraq.

We were still new. Im still learning, Haider said. It was tough, but at the same time, when we heard that this is the right place for treating lymphoma, we were also relieved.

By November, Haider was done with treatments and declared free of cancer. For nearly two months after treatment she attempted to regain her strength. But she still struggled to feel like herself.

Walking across the room felt taxing. Bending over to pick up something from the floor made her feel like she was 90.

Haider packed on about 35 extra pounds during her treatments. Some patients gain weight during treatments and others lose weight, said Dr. James Armitage, who treated Haider.

Exercise is particularly helpful to cancer patients and survivors, Armitage said. Studies show cancer patients who exercise have a better quality of life, in addition to its more well-known benefits, according to the American Cancer Society.

Maintaining a healthy weight, eating right and being physically active may help reduce the risk of a second cancer as well as chronic diseases, according to the organization.

The cancer society recommends that survivors take part in regular physical activity, return to daily activities as soon as possible after diagnosis, exercise 150 minutes a week and include strength training exercises twice a week.

A friend encouraged Haider to try the Livestrong at the YMCA program. The 12-week exercise program is designed to help cancer survivors reclaim their health by building muscle and strength, increasing flexibility and endurance, as well as improving confidence and self-esteem.

The program isnt designed as a support group, but participants often use it as one, said Amy Roux, project manager for the program.

Haider and her group members asked questions such as how to deal with muscle cramps, whether to call themselves survivors or how to receive a compliment on a wig.

It really helped me because we are sharing the same symptoms, the same side effects, the same feelings, Haider said.

The goal of the program is for participants to find a type of exercise they enjoy and will stick with. For Haider, it was Zumba.

Haider started taking classes about a month after the Livestrong program ended. She attended classes three to four days a week. She worked her way from the back of class to the front about six weeks later. Eventually, she realized she could lead class.

By the time Zumba training rolled around, Haider had lost some of the weight she gained during chemo, and her hair was growing back. After she earned her certification, Haider landed a class as an instructor at the YMCA in Valley and two classes at the Maple Street YMCA, 7520 Maple St.

Helen Bartee has been attending Haiders Zumba classes at the Maple Street location for about two years. Haiders fun-loving attitude keeps Bartee and other attendees coming back.

Bartee was one of six participants in a class on a recent Thursday. They faced a mirror-lined wall and watched as Haider went through the fast-paced routines, tapping her toes, clapping her hands and waving her arms above her head.

She breaks it down and keeps throwing new things at us, Bartee said. Shes just so personable.

Organizers of YMCA programs and class members have been struck by Haiders energy and her passion to connect with others. Her resilience to overcome cancer and channel her enthusiasm into Zumba has been inspiring, they said.

People discover they really like yoga or Zumba or water aerobics. But for her to take it to that next level, thats very inspiring, Roux said. To really have a success story like hers, its heartwarming.

Read the original here:
Iraqi refugee turned to Zumba to recover from chemotherapy; now she leads the classes - Grand Island Independent

Personal trainers vs. V.O.D.

by LYNDA VAN KUREN | photo by KATHERINE CLARK

Youve set your fitness goals and even carved out time in your hectic schedule to exercise. Now, how do you reach those goals? Two popular options are personal trainers and video exercise programs. While quite different, both can play a role in your fitness routine.

A number of exercise professionals agree that nothing compares with working with a personal trainer.

First and foremost, they maintain, trainers ensure you are doing each exercise correctly and that your body is aligned. This is critical when you are performing complex exercises or have no background in the exercises you are doing, says FONDA DICKENS (left), personal trainer at SHAPE FITNESS GROUP.

In addition, personal trainers ensure you get a complete workout one that builds your slow and fast twitch muscles, core, aerobic capacity, and muscle strength and that you get the results you want quickly and without injury.

A personal trainer will push you further, Dickens says. They can tell when you have peaked or plateaued.

Personal trainers also keep you motivated. In addition to encouraging you, they determine whether you respond better to a gentle or more challenging approach. With their vast knowledge of exercises, theyll add variety to your routine, too. As a result, you dont get bored, and your muscles must adapt to the changes a must for continuous growth.

In addition to motivation, personal trainers can keep you accountable. Having an appointment with a personal trainer helps guarantee youll workout that day, but what about the rest of the week? Many personal trainers check in with you to see that you get multiple workouts in or to find out why not.

A personal trainer helps you discover why you didnt meet your goals and devises strategies to overcome your obstacles, says DANIELLE BAUMAN (right), personal trainer at MOMENTUM ATHLETICS.

Also, while personal trainers may or may not have a degree in nutrition, many have extensive knowledge in the subject and offer nutritional advice and support. The biggest disadvantage to working with a personal trainer can be the cost.

A one-hour session generally runs about $50. To offset the price personal trainers often allow clients to take semiprivate classes. This way, you still get personalized attention but at $25 or so a session. Other potential problems can rear up if you end up working with a personal trainer who is not qualified, who pushes you too much, or whose style does not mesh with yours.

And for others, whether because of costs or daily schedules, video fitness programs make more sense.

You can workout with some of the best instructors in the world with DVDs and online programs, according to CARRIE PAGS (below left), owner of IN BALANCE PILATES and an instructor for PILATES ANYTIME, an online program.

This is especially important when you live in a small town where you may not have access to, or limited access to, high-quality fitness instructors, she says. Another factor that makes video exercise programs a good alternative is their convenience. You can do them anywhere and anytime.

Some gyms, such as ANYTIME FITNESS, have a room dedicated to videos. An exerciser simply selects a program conditioning, strength training, or a multitude of others then follows the video, which is projected on a large screen.

Wexer (a virtual fitness system) has 300 different workouts says BRIAN KENNEY (right), personal training manager at Anytime Fitness in Wilmington. Members come in late and take a twenty, thirty, or sixty-minute class in anything they want.

Video fitness programs are also a popular option for those who are learning a new type of exercise such as Zumba, Kenney says. Newbies can put in a beginner DVD and slow it down or stop it until they are comfortable with the steps. Then, they can confidently join a live class.

Another advantage to video fitness programs is that they are inexpensive. You can get a single DVD for about $25 and use it for months, and online fitness programs generally run about $20-$30 a month.

The biggest drawback to these programs is that no one is watching to see that you are doing the exercises correctly. Also, some video instructors dont give clear cues, which can lead to injuries, or provide modifications for the exercises.

In the end, using a personal trainer and exercise videos can be an ideal way to reach your fitness goals. And either option is better than doing nothing at all.

Working with both a personal trainer and with video programs is optimal, Pags says. I believe in doing whatever you can do to get three or more workouts a week in.

To view more of photographer Katherine Clark's work, go towww.katherineclarkphotography.com.

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Training Weigh Ins - Wilma Magazine

Hadeel Haider has lost enough sleep in the past decade.

The Iraqi refugee had nightmares in her native country when it was ravaged by war. She heard explosions 24 hours a day. Her husband received death threats, and they walked their children to school so they wouldnt be kidnapped.

In her new Omaha home, she tossed and turned after she was diagnosed with cancer.

Now, in remission and settled into life in America, she stays awake imagining choreography to the upbeat Latin tunes playing in her head.

While recovering from chemotherapy treatments, Haider, 48, discovered Zumba. The dance fitness classes set to Latin music are more than exercise to her. Zumba has become a rewarding way to connect with others, and it helped her transition from a cancer patient to survivor. Now Haider is a certified instructor.

When I teach a class, I feel like Im on top of the world. American people following a refugee from Iraq teaching them dancing it was something out of my wildest dream, Haider said.

Haider moved to Omaha in 2009. It took nearly three years for her to adapt to life in the U.S. She had to learn English and adjust to a new culture. She balanced working 12 hours a day at two jobs.

And the family would soon encounter health problems, first with her 18-year-old son. He developed a bump on his head that his parents worried was cancer. After several tests, doctors determined it was benign.

While dealing with that, Haider put herself second. For months, she pushed aside her own health problem: an itching and swelling in her groin.

At the urging of her husband, Haider met with doctors at the Nebraska Medical Center. In 2012 she was diagnosed with Hodgkin lymphoma.

Lymphomas are a type of blood cancer that occur when white blood cells behave abnormally. Hodgkin lymphoma is a more treatable form.

We were waiting, crying and praying, Haider said. It was mixed feelings because I was very ill and very sad. But at least it was Hodgkin.

Haider would require six months of chemotherapy treatments. After three months, doctors wanted to give her a stronger dosage.

I was devastated all over, just like the first day, Haider said. The doctor said, Its treated, but not cured. I want you to be cured.

By the time Haider started the second round, her hair was long gone. Her skin was dark and dry. Her mouth was full of sores.

She also started feeling extreme pain in her muscles, joints and bones. She frequently felt weak and passed out, requiring blood transfusions.

Dealing with her diagnosis was challenging, especially after being uprooted from her home in Iraq.

We were still new. Im still learning, Haider said. It was tough, but at the same time, when we heard that this is the right place for treating lymphoma, we were also relieved.

By November, Haider was done with treatments and declared free of cancer. For nearly two months after treatment she attempted to regain her strength. But she still struggled to feel like herself.

Walking across the room felt taxing. Bending over to pick up something from the floor made her feel like she was 90.

Haider packed on about 35 extra pounds during her treatments. Some patients gain weight during treatments and others lose weight, said Dr. James Armitage, who treated Haider.

Exercise is particularly helpful to cancer patients and survivors, Armitage said. Studies show cancer patients who exercise have a better quality of life, in addition to its more well-known benefits, according to the American Cancer Society.

Maintaining a healthy weight, eating right and being physically active may help reduce the risk of a second cancer as well as chronic diseases, according to the organization.

The cancer society recommends that survivors take part in regular physical activity, return to daily activities as soon as possible after diagnosis, exercise 150 minutes a week and include strength training exercises twice a week.

A friend encouraged Haider to try the Livestrong at the YMCA program. The 12-week exercise program is designed to help cancer survivors reclaim their health by building muscle and strength, increasing flexibility and endurance, as well as improving confidence and self-esteem.

The program isnt designed as a support group, but participants often use it as one, said Amy Roux, project manager for the program.

Haider and her group members asked questions such as how to deal with muscle cramps, whether to call themselves survivors or how to receive a compliment on a wig.

It really helped me because we are sharing the same symptoms, the same side effects, the same feelings, Haider said.

The goal of the program is for participants to find a type of exercise they enjoy and will stick with. For Haider, it was Zumba.

Haider started taking classes about a month after the Livestrong program ended. She attended classes three to four days a week. She worked her way from the back of class to the front about six weeks later. Eventually, she realized she could lead class.

By the time Zumba training rolled around, Haider had lost some of the weight she gained during chemo, and her hair was growing back. After she earned her certification, Haider landed a class as an instructor at the YMCA in Valley and two classes at the Maple Street YMCA, 7520 Maple St.

Helen Bartee has been attending Haiders Zumba classes at the Maple Street location for about two years. Haiders fun-loving attitude keeps Bartee and other attendees coming back.

Bartee was one of six participants in a class on a recent Thursday. They faced a mirror-lined wall and watched as Haider went through the fast-paced routines, tapping her toes, clapping her hands and waving her arms above her head.

She breaks it down and keeps throwing new things at us, Bartee said. Shes just so personable.

Organizers of YMCA programs and class members have been struck by Haiders energy and her passion to connect with others. Her resilience to overcome cancer and channel her enthusiasm into Zumba has been inspiring, they said.

People discover they really like yoga or Zumba or water aerobics. But for her to take it to that next level, thats very inspiring, Roux said. To really have a success story like hers, its heartwarming.

kelsey.stewart@owh.com, 402-444-3100, twitter.com/kels2

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Iraqi refugee turned to Zumba to recover from chemotherapy; now she leads the classes - Omaha World-Herald

By Dr. Mark Windt

As easy as breathing... is a phrase we frequently hear, but for many of my patients, breathing does not come easy.

As a pulmonologist, I have spent the better part of my career working to find methods and treatments that will improve lung function for my patients and allow them to breathe easier. One treatment that has proven to have remarkable success, with patients suffering from asthma, COPD, and other illnesses, is pulmonary rehab. However, the benefits of targeted, clinically overseen exercise and its success in treating and improving lung conditions, is not widely known. Not that long ago, patients with lung conditions were encouraged to rest and not exert themselves. Now, research shows that lung function can be improved thanks to exercise. Lets talk about the origins and benefits of pulmonary rehab.

A brief history of pulmonary rehab

Up until the 1950s, the prevailing school of thought was that those with lung diseases should rest and save their breath. Children with asthma were advised not to run or play; adults with lung disease were encouraged to rest and live quietly. Exertion can trigger difficulty breathing with some conditions, but not exercising at all has also proven to be harmful. In 1952, Dr. Alvan Barach, a leader in oxygen therapy and a faculty member at Columbia University College of Physicians and Surgeons, was conducting research on COPD and first noted the benefits of an exercise program that was geared to markedly improve the capacity to exercise without oxygen. He likened this program to the training efforts undergone by athletes to improve lung function.

Another 10 years would pass before the first pulmonary rehab program would get underway.

In 1969, Dr. Thomas Petty, an international authority on respiratory disease and professor of medicine at the University of Colorado Health Sciences Center in Denver, launched a program that provided patients with sessions geared toward walking exercise, bronchial hygiene techniques, supplemental oxygen therapy and breathing techniques. The sessions were aided by a personal instruction manual that patients took with them.

What conditions can pulmonary rehab treat?

Currently, pulmonary rehab is being used to successfully treat asthma, COPD, pulmonary fibrosis, interstitial lung disease, lung volume reduction, pulmonary hypertension and bronchiectasis, a condition where the bronchial tubes become permanently damaged, thickened and widened, often because of infection. Pulmonary rehab is also an important tool in aiding people who have had lung cancer or a lung transplant. And, it is being used more and more in the treatment of obstructive sleep apnea more on that later.

In addition, it is important to note that pulmonary rehab can be helpful to people of any age. It does not matter with adults how old or young you are. I have seen successful treatment with many senior patients. People with COPD or pulmonary fibrosis who qualify for rehab can see improvement even if they are in their eighties. No one should give up on trying to improve their ability to breathe better due to age. Pulmonary rehab also works well for patients who have asthma, are fairly healthy, but want to improve lung function. Some asthma patients may already be active, but targeted breathing exercises, such as those found in a rehab program, can improve their breathing and allow them to be even more active.

What are the benefits of pulmonary rehab? As early as Dr. Pettys time, the benefits were clear: Reduced hospitalization, improved exercise tolerance and a faster time frame in returning to work after illness or flare-up. We also notice improved activity levels, better quality of life and greater independence among our patients who have undergone rehab.

Patients with specific conditions also see specific gains. For example, for patients with COPD, exercise strengthens the heart as well as the muscles used for breathing so this can help alleviate shortness of breath. People with COPD tend to limit physical activity because they are fearful of becoming short of breath, but inactivity causes muscle strength and heart health to decline. Pulmonary rehab helps patients maintain physical fitness and regain control of their breathing. They can then pursue activities to the full extent of their abilities.

For patients with asthma, the goal is to help them keep an active lifestyle. Regular exercise can help them maintain control of their asthma symptoms, and reduce the risk of flare-ups, as well as the use of medication. It also boosts the immune system (it is important for asthmatics to avoid flu and other respiratory illness), aids in weight management (being overweight increases the strain on your cardiovascular system), and improves the bodys oxygen efficiency, which leads to improved cardiopulmonary fitness.

People with obstructive sleep apnea share many of the same symptoms and complaints as those diagnosed with COPD and/or asthma. Participants with OSA see an improvement in their capacity for exercise and the activities of daily life. Their balance improves, and they have increased strength in the muscles they use for breathing. An increased ability to exercise, along with a healthy diet, may lead to weight reduction, which is a goal for many with OSA.

How does such a program work? Each exercise program is customized to the participant, providing them with specific exercises based on their individual abilities and personal goals. All participants undergo a cardiovascular fitness assessment, cholesterol evaluation, body composition measurement, and testing of their strength and balance; they also provide a comprehensive medical history and complete lifestyle and fitness questionnaires. These tests are important as they provide a good baseline as to the patients overall health prior to starting rehab.

The program is then designed by a pulmonologist and exercise physiologist, and held in a controlled setting. The Pulmonary Rehabilitation Programs at the Center for Asthma, Allergies and Respiratory Disease run for 90 minutes once a week for eight consecutive weeks. Each session focuses on a different topic, such as balance and mobility, fitness and strength, nutrition, controlled breathing techniques and stress management tools.

All exercise therapy is overseen by a masters degree exercise physiologist who monitors each patients oxygen level, heart rate and blood pressure. In addition to the educational component, each week includes a cardiovascular session with activities such as walking on a treadmill or riding an upright bike. Strength training may include working with lightweight dumbbells or resistance bands. Poor balance is a medical issue affecting numerous people and the pulmonary rehab program specifically addresses this issue with exercise and instruction. Balance training may use stability balls, chair and wall support, and dynamic body movements. If someone is arthritic or has an orthopedic condition or other infirmity, those are taken into account and exercises are modified to accommodate their needs.

What are some of the challenges?

One of the challenges facing pulmonary rehab is getting patients to continue with the program once they graduate. Joining a medically-affiliated fitness center can help, as can online support groups. Telemedicine may also be a good tool. Being able to access instruction and advice via computer allows people to exercise in their homes but still be able to check in with a professional if they have questions or need encouragement. Telemedicine is also a good way to help people in rural areas maintain their programs.

Another challenge is the educational factor. We still need to make more people aware that pulmonary rehab can potentially help their conditions, and also make more doctors aware so that they can refer patients for pulmonary rehab.

Where is pulmonary rehab headed?

I think you are going to see the benefits of pulmonary rehab continue to expand. I started my pulmonary rehab program at CAARD seven years ago. It was designed as an outpatient program to improve health benefits for COPD patients, asthmatics, and those with obstructive sleep apnea. A few years later, the American Thoracic Society recommended asthma as a condition that would benefit from pulmonary rehab (previously, it had only looked at COPD). Ive been doing research on the benefits of pulmonary rehab to those with OSA for some time, and am hoping that with the publication of that research, the ATS will add OSA as another condition where pulmonary rehab can make a difference.

I think it's important to remember that the body likes to be active. There are few conditions that do not improve if the body is allowed to be active in some fashion. In fact, studies have shown that one of the key markers of longevity is how physically active you are. You may be battling a serious illness or condition, but if you are still able to be up and about and get in some form of exercise, then you have a greater chance at maintaining quality of life and living longer.

If you are interested in learning more about pulmonary rehab and whether it might help you or a family member, contact CAARD at 964-3392 for a consultation.

Dr. Mark R. Windt is an allergist, immunologist and pulmonologist who has been treating allergies, including food allergies and respiratory illnesses, for more than 30 years. He is the medical director for the Center for Asthma, Allergy and Respiratory Disease in North Hampton, NH, a facility he started in 1985. Dr. Windt is also an adjunct professor at the University of New Hampshire's School of Nutrition and founder of the Probiotic Cheese Company (www.theprobioticcheesecompany.com). For information, visit http://www.caard.com or call 964-3392.

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Breathe better: Understanding pulmonary rehab - Foster's Daily Democrat

Youve probably seen groups of people practicing tai chi in a park, so you have some idea what it's all about. Slow, mindful movements. No weights. Low intensity. The practice combines aspects of ancient Chinese medicine, philosophy and martial arts, and it's the antithesis of most modern exercise programs that emphasize fast, vigorous activity.

Indeed, certain parts of tai chi are thousands of years old. But while tai chi may look mundaneeven boring to someexperts whove studied it say its benefits are vast and hard to oversell.

Tai chi is a richly researched exercise, with health improvements ranging from better blood pressure scores to a sharper mind. Weve seen improved immunity to viruses and improved vaccine response among people who practiced tai chi, says Dr. Michael Irwin, a professor of behavioral sciences and director of the Mindful Awareness Research Center at UCLA. During the past 15 years, Irwin has published more than a dozen studies linking tai chi to lower rates of insomnia, depression, illness and inflammation.

It holds up when compared to other more strenuous types of exercise. Over time, we see people who do tai chi achieve similar levels of fitness as those who walk or do other forms of physical therapy, Irwin says. One study in the American Journal of Epidemiology concluded that tai chi was nearly as effective as jogging at lowering risk of death among men. Another review in PLOS One found that the practice may improve fitness and endurance of the heart and lungs, even for healthy adults.

MORE : How Kickboxing Can Change Your Body and Your Life

Part of that is due to tai chis soothing effects on the sympathetic nervous system (SNS), which tends to activate when a person is under stress. Much like aerobic exercise, tai chi seems to increase hormone and heart-rate measures linked with lower SNS activity, which could partly explain its ties to stronger hearts and lungs, Irwin says.

But how could such low-intensity exercisesomething that involves movements with names like cloud hands and lifting a luteoffer these kinds of fitness perks?

One of the most striking things weve found is that [tai chis] physiological impacts cant be explained by its physical activity component," Irwin says. Its the mindful, meditative quality of tai chi that makes it so compelling, and that may explain the practices broad benefits.

I think of it as meditation on wheels, says Dr. Peter Wayne, director of research at the Osher Center for Integrative Medicine at Harvard Medical School. (He's the author of The Harvard Medical School Guide to Tai Chi, in which he references more than 600 academic papers on the health boons of the practice.) Youre getting all the cognitive pieces you might get from meditationmental clarity and focus and positive thoughts and lower stressbut youre also getting physical exercise.

MORE : Why Running Is Such Perfect Cardio

Tai chi may also be a more approachable form of mindfulness training for those who struggle with the sit-and-breathe forms of meditation. Directing attention to the body and pairing hand movements with balance and flexibility is easier for a lot of people than breath focus," Irwin says.

Tai chi may be especially healthful for older or sick adults who cant perform more vigorous forms of physical activity. Among these groups, the practice is associated with improved balance and mobility, reduced risk of falls and better reaction times, Wayne says. A study in the Journal of Rheumatology tied tai chi to reduced pain and stiffness among people who have arthritis. It may also improve kidney and heart function among people suffering from related health issues, according to another study in the Journal of Physical Therapy Science.

But maybe the most compelling reason to give tai chi a shot is its ability to strengthen the connections between your mind and body, which can help you move through life with greater awareness and pleasure. You might enjoy exercise more than you did before because youre more mindful of your body, Wayne says. Or you may avoid injury or falls because of body awareness.

It's a rare aspect of exercise. Unlike almost every other form of physical activity, tai chi demands focus, which is central to its meditative benefits. Even with yoga , you can do it and have your mind be somewhere else, Irwin says. Its very hard to do tai chi and not be present.

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Why Tai Chi Is As Good For You As CrossFit - TIME

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