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Oct 20

GALLERY Go inside offices and services of newly opened Cypress Physical Therapy – Orange Leader – Orange Leader

Published 12:30 am Tuesday, October 18, 2022

A new business hopes to take care of all of the aches and pains of Orange residents.

Cypress Physical Therapy recently opened and features a large open gym space, private treatment rooms and an open reception style environment, providing a variety of services for orthopedic and sports related injuries

These services benefit anyone suffering from any painful, orthopedic and neurological condition, says Phillip Richard, owner.

Richard, an Orange native, says the county only has three physical therapy clinics, and was in need of more to adequately serve its residents.

Orange is an underserved community when it comes to healthcare, particularly physical therapy, Richard said.

He plans to help the community with services including physical therapy, manual therapy, massage therapy, trigger dry point needling, work conditioning and post surgical rehab.

We design specialized plans of care and provide quality physical therapy treatment for people with orthopedic/sport injuries, post op recovery, neuromuscular dysfunction, persistent and acute painful conditions, work related injuries, among many others to help them return to normal pain free function, Richard says.

Cypress Physical Therapy offers manual therapy-hands-on techniques like stretching, massage, joint mobilizations and manipulations, and IASTM (Instrument Assisted Soft Tissue Massage).

My schooling is very manual based, and we learned a variety of treatment techniques that I use daily, Richard said.

Richard studied Exercise Science and Fitness Management at Lamar University and graduated in 2012, then received his Doctorate in Physical Therapy in 2015. Richard then went to work for Baptist Hospitals of Southeast Texas as an outpatient therapist and assistant director of Rehab services.

My time at the hospital has afforded me the opportunity to work in the acute care, outpatient and inpatient rehab settings, seeing a variety of conditions that you may not get regularly in an outpatient facility, Richard says.

Cypress Physical Therapy also offers cupping, instrument assisted soft tissue mobilization and will also offer dry needling.

All of these are techniques to help improve soft tissue mobility by breaking down scar tissue and adhesions, and fascial restrictions to help improve range of motion strength, and reduce pain, Richard says. We will also build exercise programs to help return strength, balance and coordination.

Richard says theyll also treat any orthopedic surgery from foot/ankle, knee, hip, spine, shoulders, elbows and wrist and hands. From replacements to arthroscopic procedures.

Although we treat mostly orthopedic or sports related injuries, my background and experience through the years allows me to treat a variety of neurological, orthopedic, and chronic pain conditions, he said.

The difficulty of each treatment session, Richard says, is based on what each person can tolerate.

If they are on the fence about therapy, I would recommend trying it out, he said. They would probably be surprised with the improvements they were able to make in their daily function.

Richard is excited for the potential Cypress Physical Therapy will have on the community.

This has been a goal of mine since getting accepted into physical therapy school, Richard said. Its an awesome feeling to finally see those dreams being accomplished. I am looking forward to providing quality physical therapy services to my community, friends, and family.

Cypress Physical Therapy is located in Northway Shopping Center at 3713 N. 16th Street open Mondays through Fridays from 7 a.m. to 5 p.m. For more information, call 409-330-4005.

Written by Chrissie Mouton

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GALLERY Go inside offices and services of newly opened Cypress Physical Therapy - Orange Leader - Orange Leader

Oct 20

Surf Therapy: Mental Health Benefits and How to Try It – Healthline

If you find the ocean as peaceful as you do exciting, it may not surprise you much to learn that ocean-based sports, like surfing, have long been described as therapeutic. Only in recent years have experts started to explore the mental health benefits of surf therapy.

In a nutshell, surf therapy involves using the principles of surfing to benefit mental health.

During a surf therapy session, youll learn to use a surfboard to ride waves, which might feel exciting and fun. But this therapeutic exercise can also help you build confidence, relax, and move your body.

If you havent spent much time by the ocean, surf therapy may offer the added benefit of a completely different therapy environment.

Most therapists likely wont recommend surf therapy as a first-line treatment for mental health conditions. Still, this unique approach could prove helpful when used with other treatments, like psychotherapy.

Read on to dive into the potential benefits of surf therapy, plus get the details on how it works and how to try it.

Surf therapy can provide a calming, sensory experience that may help relieve emotional distress and ease a range of mental health or physical symptoms.

For instance, many surf therapy programs offer sessions to people with:

But surf therapy isnt just for people with diagnosed conditions. Anyone can benefit from the approach, emphasizes Roxy Davis, a qualified surf coach and registered psychological counselor currently completing a PhD in surf therapy.

Surf therapy may offer the following specific benefits:

Surf therapy may help improve symptoms of:

A 2019 study considered the effects of a 6-week surf therapy program for U.S. military service members. Researchers found that surf therapy seemed to reduce depression and anxiety among participants and promote a more positive mood overall.

Surf therapy may also have benefits if you live with PTSD: It may help boost your brains ability to tamp down an overactive fight-or-flight response, while also helping improve your mood and emotional mindset.

According to 2020 research, surf therapy helped ease symptoms of PTSD and major depression in active-duty military service members. Participants living with both PTSD and major depression appeared to benefit the most. Not only did surf therapy seem to reduce their depression and anxiety, but it also helped improve their overall mood.

Autism is a developmental condition that can affect communication, behavior, and sensory information processing.

Many experts and autistic people consider autism a part of their identity, not a condition that requires treatment.

Surf therapy doesnt treat autism but the sounds of the ocean, the repetition of the waves, and the distance from potentially overwhelming noises can provide a sensory experience that many autistic people find soothing and comforting.

According to 2018 research, many parents of autistic children say surf therapy seems to reduce anxiety and promote better sleep for their children. Others note the tightness of the wetsuit provides pressure that also helps some children feel calmer and more relaxed.

Surf therapy may also help autistic children:

While research on surf therapy including autistic adult participants remains limited, these benefits may extend to people of any age.

Evidence consistently suggests regular physical activity can do a lot to help relieve depression and anxiety symptoms.

Whats more, exercise may help lower your chances of developing depression.

Surfing requires that you tune in to your body and pay close attention to the movement of the waves.

This act of engaging in the present moment and focusing on whats happening around you can promote mindfulness, which may help ease feelings of tension and stress, and foster a sense of calm.

Spending time in natural environments, like the ocean, doesnt just benefit mental health and overall well-being.

It may also prompt a deeper appreciation for the ocean, including its creatures and ecosystems.

Never thought youd be able to stand up on a surfboard and ride a wave? Trying activities you once considered impossible may help you:

Davis says shes noticed, over the past 2 decades, that learning to surf seems to foster self-esteem among her participants.

Say youre a child whos come from a school where, maybe, youre not the top of anything in academics or sport, and your coach says to you that your goal is to stand up. When you stand up and ride the wave, you feel like, Wow, if I can do that, I can do anything, she says.

A small 2021 study with nine Australian teenagers found that an 8-week surf therapy program seemed to improve their self-esteem and resilience.

Davis says surf therapy can have a ripple effect that goes beyond the person in the water. In addition to providing space to meet new people and practice social skills, surfing can offer the chance to connect.

Like other types of therapy or wellness activities that take place in a group, surf therapy can help you meet new people, socialize, and even bond with other family members trying it out.

Research from 2017 explored the benefits of surf therapy for 48 children and adolescents in foster care. According to the results, surf therapy appeared to help improve social skills, interpersonal relationships, and emotional regulation, along with time management and problem-solving skills.

The 2021 study mentioned above also found that surf therapy seemed to help improve participants social connection and interpersonal skills.

Surf therapy programs differ from organization to organization. Some groups offer one-off sessions, while others create programs where participants come back weekly, every 2 weeks, or once a month.

Generally, though, your session will most likely involve:

That said, the structure and pace of your session will depend largely on your own needs and comfort level. If you feel hesitant about entering the water or anxious about the waves, your instructor might spend time with you on the beach or in the water, talking through the process.

Davis explains that participants should lead the way. Your instructor shouldnt push you to try surfing before you feel ready.

Letting you control the session makes you part of the decision making process, Davis says. In short, youre contributing to your own course.

You dont have to have prior surfing experience to benefit from surf therapy. Its totally fine if youve never surfed before or spent much time in the water at all.

If youre not a confident swimmer, though, your coordinator or surf therapy coach might offer some additional support, like providing an extra instructor.

Surf therapy remains a relatively new approach, but a number of organizations around the world have started to offer surf therapy sessions in an effort to make it more accessible and inclusive.

Though it might go without saying, you do need to live near a beach, or have the ability to travel to a beach, to try surf therapy.

If surf therapy is an option in your area, you can start by searching the internet for surf therapy programs near you.

Davis also suggests exploring programs affiliated with the International Surf Therapy Organization. This organization currently conducts research on surf therapy and works to develop industry standards for the practice.

Its very important to choose an organization that takes safety as a massive responsibility, Davis says.

If you have a physical disability of any kind, you may also want to try an organization with trained adaptive surfing instructors.

According to Davis, surf therapy can be safe and fun for people with a range of physical, developmental, or mental health conditions. Adaptive surf therapy makes it possible to try surf therapy, even if you have trouble standing on a surfboard.

Most existing surf therapy research focuses on children, but adults can benefit, too.

Weve taken surfers from the age of 18 months all the way up to 85 years, Davis says.

Just know some organizations may set limitations on their programs. For instance, some programs only provide surf therapy to people in specific age categories, while other programs focus on people living with specific conditions or disabilities.

Its always a good idea to contact an organization directly to ask if their program might work for you or your child.

Surfing can offer a way to exercise and unwind in a natural environment, and emerging evidence suggests it could do your mental health some good.

The increasing popularity of surf therapy may lead to more support for its potential benefits, plus more widespread opportunities for anyone to ride the waves.

Sian Ferguson is a freelance health and cannabis writer based in Cape Town, South Africa. Shes passionate about empowering readers to take care of their mental and physical health through science-based, empathetically delivered information.

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Surf Therapy: Mental Health Benefits and How to Try It - Healthline

Oct 20

Charlotte organization making a difference for adults with developmental disabilities –

Nevins, Inc.'s goal is to offer community-based integration and employment for adults in the Charlotte area and across the Carolinas.

CHARLOTTE, N.C. Just a few miles north of Uptown Charlotte is the headquarters for Nevins Inc., a unique organization that's helped adults with intellectual and developmental disabilities for decades.

Nevins, Inc. has been around since 1959 and has been the leading organization for this cause in the Charlotte area and across the Carolinas. It was started by a group of parents who were determined to improve the quality of life for their children, who were born with developmental and intellectual disabilities.

The group's goal is to offer community-based integration and employment for adults in the Charlotte area and across the Carolinas. Those challenges include Down syndrome, epilepsy, traumatic brain injuries, autism and learning disabilities.

Nevins, Inc. offers a number of services, including supported employment, vocational training, community activities, art and music therapy, volunteer opportunities and special exercise programs. It's a dedication to the principle that every person, regardless of their challenges in life, deserves the opportunity to achieve their fullest potential.

The organization takes an individualized, person-centered approach to providing quality care for the adults who are part of the community. Sometimes, people just need a little extra support when they're learning a job. Nevins' supported employment program helps individuals find employment and offers support to help those folks be successful at work. At Nevins, the guirding principles are innovation, vision, integrity and trust. They also have a core belief to respect all people, individualism and unlimited potential.


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Nevins, Inc. is hostinga large fundraiser this weekend: The Early Bird Chili Cook-Off. Tickets are $25 through Oct. 21 and include a wristband for unlimited sampling, one chili vote ticket, one beer ticket, a raffle ticket and an event T-shirt. Kids ages 10 and under are free with a paid adult.

The event starts at 11 a.m. and runs through 4 p.m. at NoDa Brewing Company's North Tryon Street location. A cornhole tournament starts at 11:15 a.m. with awards starting at 3:15 p.m.

WCNC Charlotte is committed to reporting on the issues facing the communities we serve. We tell the stories of people working to solve persistent social problems. We examine how problems can be solved or addressed to improve the quality of life and make a positive difference. WCNC Charlotte is seeking solutions for you. Send your tips or questions

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Charlotte organization making a difference for adults with developmental disabilities -

Oct 20

Why You Might Be Better Off Exercising at a Gym Than at Home – The Two River Times

Chris Champeau, one of the owners of the Fort Athletic Club and longtime Rumson Fair-Haven High School basketball coach, helped create a state-of-the-art gym offering programs for the entire family. Stephen Appezzato

By Stephen Appezzato

Routine exercise benefits the mind and body in various ways. Studies have shown that physical activity can improve mood and lower the risk for various diseases, including heart disease and diabetes.

As beneficial as exercise can be, many people simply dont make physical activity part of their regular routines. Recent studies and reports from the United States National Center for Health Statistics and Statistics Canada, conducted separately from each other, found that roughly 80 percent of adults in North America are not meeting the minimum physical activity requirements recommended by their respective governments. While a host of factors can influence a persons decisions on physical activity, where to exercise is one factor that could go a long way toward determining just how much adults exercise.

Basements, attics, spare bedrooms, or garages may seem like the perfect places to create home gyms. However, the benefits of working out at a commercial gym may outweigh the convenience of exercising at home for myriad reasons.

Being involved with a gym community can help improve wellness as well as provide a positive atmosphere for gym members to support and motivate each other. While gyms may appear daunting at first, look for one that focuses on maintaining that positive and communal atmosphere to welcome members.

For the founders of The Fort Athletic Club, maintaining a positive and welcoming gym environment is a main focus.

Seven years ago the partners walked into the former Fort Monmouth fitness center and realized the potential impact the vacant building could have on the local community. In 2017, the group acquired the premises and began the transformation process, culminating in The Fort Athletic Club.

I know guys and girls that had been here, while it was a fort, said Chris Champeau, known as Shempy in the Two River community and one of the partners. You can almost feel the vibe and the energy.

Maybe they had gone off and fought for our country and were heroes.

Weve just celebrated our one-year milestone, said Scott Marchakitus, CEO of The Fort Athletic Club, with over 2,000 members who participate in activities as varied as basketball, pickleball and other sports. Its unheard of in the industry. Post COVID a lot of people were a little scared to come back to the gym. Weve broken numerous records, which Im proud of.

The club focuses on creating a welcoming environment for all members of different interests, abilities, ages and goals, recognizing the long-term impact a close-knit gym community has on individuals health and the surrounding area. The gym even hosts frequent charity events, many in support of causes and organizations that are brought to light by members of the gyms community, donating the facilitys space to shed light on worthy causes.

The Fort Athletic Clubs youth programs also instill this sense of community, offering activities for adolescents of any skill level. As the Rumson-Fair Haven High School basketball coach, Champeau has had years of experience coaching local youth and getting families involved with community sports. Through the athletic clubs youth programs, Champeau and his partners sought to create similar environments for adolescents, recognizing the long-term impacts that a positive wellness community can have on families.

Being a part of a gym community can also make it easier to diversify your workouts. Exercise boredom referring to the disinterest that can develop over time as people do the same workouts for weeks, months or years, is something even the most ardent fitness enthusiast can relate to. A home gym may not be spacious enough to include many machines or amenities, where- as fitness clubs typically include enough equipment and classes to enable people to diversify their workouts as often as theyd like.

The clubs partners recognized this and came up with a solution, creating five different fitness studios within the historic building, alongside the clubs traditional gym offerings, that include alternatives to routine strength training or cardio. Some of the unique features include a yoga studio, spin studio, and even a daycare thats aptly named Kids Brigade which allows parents access to childcare while they get their workout in.

On Saturday, Oct. 15 the club will host a Platoon Party. Its an opportunity for people to try every one of our studios, rotating in groups of 25, said Marchakitus. Its great. Its an opportunity for people who might not have tried something, like a yoga studio.

Marchakitus is also looking forward to the Fort Fifty Challenge, a 50-day fitness contest for members and non-members, launching Oct. 22. Participants including non-members will have access to the club and all the studios, nutrition counseling and more.

That includes access to the Bunker, which offers adult and youth performance training in a dedicated space to work with an expert trainer. Although its youth sports driven, the Bunker is also for adults who want to be an athlete, said Marchakitus. You have a personal trainer; class size is two to eight so youre getting attention on form and function.Charlie Volker, bobsled Olympian and RFH distinguished alumni, is one of the trainers in the Bunker.By switching up your workout routine and trying new forms of exercise, exercise boredom can be curbed, maintaining the enjoyment of working out. This can also support the mental health benefits that are derived from exercise, keeping activities stimulating and fun. It is no surprise that exercise not only improves your physical state, but also mental wellbeing.Theres something about working out your muscles, but its also something about working out your brain and feeling better about yourself, said Champeau. Youre working out and all of a sudden you get the endorphins and you feel better and everythings a little brighter.

Were trying to have a platform where we can help other people get their message across in one fashion, where we make everyone feel better about themselves. To me, thats part of the culture. If you dont have the physical platform and facility, its hard to do that. But we do, he said.

The article originally appeared in the October 13 19, 2022 print edition of The Two River Times.

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Why You Might Be Better Off Exercising at a Gym Than at Home - The Two River Times

Oct 20

Impact of transitioning to virtual delivery of a cardiovascular health improvement program for Latinos during the COVID-19 pandemic – BMC Public…

As shown in Table 1, the majority of participants in both cohorts were women (88.8%) in their 40s (39.1%). Most identified Mexico as a country of origin (83.4%) and preferred to speak Spanish (95.7%). The majority lived in the U.S. for more than 10 years (83.4%). 48% of participants had a family income of <$20,000 per year.

The response rate for the pre-survey was 100%. Examination of the pre- and post-survey data for the virtual CHARLAR cohort show significant improvements in days of exercise per week (+1.52 days), daily fruit consumption (+1.35 servings), daily vegetable consumption (+0.56 servings), and self-reported general health (+0.38) (all p<0.05). There was no significant change in daily exercise time and sugar sweetened beverage consumption for the virtual cohort. In comparison, the historical cohort also exhibited increase in days of exercise per week (+0.91 days), exercise time (+7.78min per day), daily fruit consumption (+0.244 servings), and daily vegetable consumption (+0.282 servings) (all p<0.05). There was no significant change in self-reported general health and daily sugar sweetened beverage consumption for the historical cohort (Table 2). Additionally, within the virtual cohort, there was a numeric decrease in anxiety (-0.83, p=0.568) and depression (-1.07, p=0.067) scores (Fig.1). In the historical cohort, there was a significant decrease in depression scores(-1.89). Changes in anxiety scores (-0.972) were not significant (p=0.052).

Mean Change in Anxiety and Depression Scores. Although not statistically significant, the change from baseline (pre-program) in both anxiety and depression scores were directionally similar for both in-person and virtual program delivery. The Y-axis is change in mean points for both anxiety (blue) and depression (red) scores. *GAD=Generalized Anxiety Disorder 7 item inventory. PHQ=Patient Health Questionnaire 8 item inventory.

Analysis of attendance data from virtual CHARLAR classes show that on average, participants attended four out of six (67%) of the virtual CHARLAR sessions, compared to five out of the last six classes (78%) of the historical in-person cohort. Of the 11 classes overall, mean participant attendance was eight of 11 sessions (73%) in the cohort with virtual classes compared to nine of 11 sessions (82%) in the historical cohort (p=0.613).

The participant interviews revealed more detailed information about the impact of the virtually delivered CHARLAR program. A total of five participant themes were identified: (1) improving health habits, (2) mental health, (3) delivery challenges, (4) adaptability and flexibility, and (5) interpersonal connection. Quotes supporting these themes are provided, with edits for clarification indicated by square brackets.

When asked how the CHARLAR program impacted their health, participants reported that through the program they learned new information about CVD and diabetes, their health status, and how diet and exercise can impact health. This information empowered many participants to implement lifestyle changes focused on improving CVD risk factors. Participant 2 states:

"It has helped to motivate me to eat more healthy and to do exercise."

Participant 3 also shared how CHARLAR helped her to change her habits in a manageable way. She stated:

"Yes. Um, I feel like the class actually has helped me like learn how to change my habits on how to eat and stuff and whats bad and whats not bad and little by little Im getting things into my head and sticking into the goals that okay, Im gonna walk 20 minutes every day you know, for the whole week."

When asked how the online program impacted both understanding and behaviors related to mental health, some participants noted the program helped them to learn more about anxiety and depression. Participant 6 shared:

"It was really good for [my] mental health, because [I] started doing exercises for relaxation and breathing, and [I] also learned more about anxiety and depression. And so that was helpful."

Another participant shared that CHARLAR was beneficial to her mental health as weekly goal setting helped her focus on gratitude and how positive thinking can impact her physical health. Still, others appreciated the extra support in general. Participant 2 shared how being asked about mental health allowed her to see how it could impact her home life:

"They asked about my mental health like if I had fears, if I had stress, if we were well and how we were doing and I dont always associate those things with home life and so it opened my mind to that."

The qualitative interviews captured some of the challenges of pivoting to a new mode of delivery. Although the online classes broadcasted over Zoom and Facebook Live used the original curriculum, the majority of the educational content was condensed into a 30-minute recorded video, which was followed by 30-minute group discussions. Pivoting to a remote learning platform created several technological challenges. Previously, participants and promotoras had varied information technology experience and had challenges and apprehension downloading and operating the online software. Promotora 3 states:

So, my apprehension was with me, me personally, I just wasnt comfortable. Ive been doing classes and teaching for over 2530 years and so this was very different for me. I need that personal one-on-one contact. And so, it was hard for me to kind of just accept it and go with the flow, but it was better for me to learn it and help explain it than them not getting the class at all.

Despite the difficulties, over time it became less daunting, and even had the unintended benefit of helping people become more comfortable around technology. Promotora 3 explains how, with time, using technology became more manageable:

"Like I said [using technology] was practice, it got easier. And it got easier to explain as well, because if I didnt know what were some of the chat and all these other things I was able to explain it the best way that I knew how and as simple as I knew how to explain it so that way, folks could get the best, you know, the best experience."

Promotoras suggested that the CHARLAR program offer more training for promotoras in facilitating discussions through virtual formats. Additional information to improve the virtual delivery of the program could be incorporated into future trainings.

Irrespective of the inherent loss of face-to-face connection, all of the promotoras and participants recognized that technology challenges were to be expected and they expressed general acceptance of the platform given the inherent necessity. However, all promotoras and participants expressed a preference for in-person classes. Across all nine interviews there were a total of 13 references from participants and promotoras expressing a preference for in-person classes.

Promotoras were flexible and willing to learn to implement virtual CHARLAR and adapt to new situations. This greatly benefited the program, as it allowed for adaptation as promotoras, and program staff learned how to improve the online format. Initially, participants were watching the main video content independently and then coming on to video chat platforms for discussion as a larger group. When promotoras realized that discussion was difficult with such a large group, they quickly pivoted to smaller discussion groups. Promotora 2 explains how small groups impacted participants:

Yeah, its easy and I think the participants they feel more comfortable to speak with three or four people than more than 20.

Furthermore, promotoras and participants adjusted to the new technology with practice. Some participants were able to receive help from children or family members who were more familiar with technology. Participant 3 explained how her son was able to assist her when she needed help operating Zoom. She shared:

At first, it was hard. I couldnt figure it out. I just didnt know how to be unmuted. I didnt know. I was like messing with it. It was hard. I was asking my teenager. Im like help me with this. And Im not that old. But I dont use this. I dont do this, so Im like, 'Help me. I dont know how to do this.' It was a little difficult.

Promotoras have also expressed interest in making further adaptations to achieve better outcomes. When asked about suggested improvements to virtual program delivery, promotoras suggested experimenting with longer class times.

Transitioning to a virtual platform had effects on personal connectedness. Overall, participants and promotoras expressed initial challenges developing an in-depth connection with the participants. Promotora 2 explains these challenges:

"A lot of times Hispanics will speak with their eyes or with their faces and it can be a little bit difficult to connect with people when youre having conversations with them online. So, sometimes those conversations can seem a little bit more cold, and theres not as much of that humanity there that you would have in person."

While technology initially served as a barrier to connectedness, the promotoras adapted through additional follow-up calls. In addition to the videos and small group discussions, the promotoras checked-in with participants after each class. These weekly telephone check-in sessions allowed the promotoras to answer questions and ensure that the participants were able to access the class. The calls had the added function of helping to sustain rapport between promotoras and participants. Furthermore, small groups combined with video and follow-up calls have allowed CHALAR to reinforce information from each session via various modalities. Promotora 1 states:

"We feel that between the videos, that way we have all the integrity of the program, so that we really are passing the message in the way that is designed and the small groups and the calls we are the, you know, having all the components that we needed for CHARLAR."

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Impact of transitioning to virtual delivery of a cardiovascular health improvement program for Latinos during the COVID-19 pandemic - BMC Public...

Oct 20

Lift Heavy or Smaller Weights With High Reps? It All Depends on Your Goal – The Epoch Times

So you want to lift weights but arent sure where to start. You scroll through your Instagram feed looking for guidance but all you see are fitness influencers touting the idea you either lift big or dont bother.

Thats a bit intimidating and disheartening, right? But as with most things exercise and health, its not really that simple.

Im an exercise scientist (and former Commonwealth powerlifting medallist and national Olympic weightlifting champion) who researches resistance training, also known as lifting weights. Research suggests lifting smaller weights and doing more repetitions (or, in gym parlance, reps) can have a role to play but it all depends on your goals.

In short: if your goal is to build serious strength and bone density, lifting heavy is an efficient way to do it. But if you cant lift heavy or its not your thing, please dont think lifting lighter weights is a complete waste of time.

Whats heavy for one person may be a piece of cake for another.

In resistance training, the load or heaviness of a weight is often expressed as a percentage of a one repetition maximum (frequently shortened to 1RM).

A one repetition maximum is the heaviest load you are able to successfully lift once.

Around 80% of your one repetition maximum is often defined as high intensity or heavy lifting.

Around 40% or less of your one repetition maximum is often defined as low intensity.

In other words, lifting 80% of your one repetition maximum would allow you to do about eight reps.

The more reps we do, the less accurate the relationship.

But some estimates predict you could do approximately 20 reps at 60% of your one repetition maximum (of course, it varies depending on the person).

Its worth remembering not everyone can lift heavy, perhaps due to age, injury or just being new to the gym. And perhaps while you are unable to lift heavy now, it doesnt mean that will always be the case.

But the key thing is this: if youre going to train at a lower intensity, say 40% of your one repetition maximum, youll need to do a lot of reps to have a positive benefit.

Lifting loads ranging from 40% to 80% of your one repetition maximum has been shown to elicit improvements in muscle mass (hypertrophy). However, research also shows lifting at higher loads is needed to maximise improvements in muscular strength.

High intensity exercise is probably the most effective type of exercise for maintaining and improving bone health. Research has shown the best approach for bone health is to combine high intensity resistance and impact training.

Research has shown participation in high rep, low intensity BodyPump classes may offset age-related reductions in lumbar spine bone mineral density.

If you choose to lift lighter weights, youll need to do more reps to get the same benefits lifting heavy would yield.

Research also shows if youre lifting lighter, muscular failure is likely required to elicit muscle growth. In other words, you likely need to lift all the way until exhaustion.

Lifting heavy may get you the same benefit without needing to go all the way to exhaustion.

What about burning energy?

On average, a one hour low intensity/high rep style resistance training session may burn about 300 calories. A heavy session with longer rest periods equates to roughly the same calorie burn as a higher rep session with less rest.

There may be also be sex differences in the way in which older men and older women respond to resistance training. For example, older men may benefit from higher intensity programs, whereas older women may actually benefit from higher volume programs (more repetitions).

Its worth noting low load training is hard. Its actually really uncomfortable to do low load/high rep training to failure, or close to it (remember: training to failure means getting to a point where you actually cannot do any more lifts). It requires a significant degree of motivation and willingness to tolerate discomfort.

Doing low load training without serious effort is unlikely to result in significant improvements in muscle growth and strength. So if you choose this style, make sure you are ready to put in the effort.

Benefits of light weights include the fact they are portable, meaning you can workout in a pleasant environment such as the beach, the park or while on holidays. They dont cost as much and are easy to store. For many, they are also not as intimidating.

For some, these benefits will make it easier to stick to a regular exercise routine. For others, these benefits may not outweigh some of the aforementioned advantages of more traditional heavy weight training.

The moral of the story? It does matter what you do, and how you do it. But, probably not as much as you think.

If an influencer or fellow gym-goer is saying their way is the only way, question it with a healthy scepticism.

They are not you, they do not have your exact goals or limitations, and theres likely more than one way for you to achieve the outcome youre after.

Mandy Hagstrom, Senior Lecturer, Exercise Physiology. Director of Teaching and Education, School of Health Sciences, UNSW., UNSW SydneyThis article is republished from The Conversation under a Creative Commons license. Read the original article.


Senior Lecturer, Exercise Physiology. Director of Teaching and Education, School of Health Sciences, UNSW., UNSW Sydney

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Lift Heavy or Smaller Weights With High Reps? It All Depends on Your Goal - The Epoch Times

Oct 20

Why Health And Wellness Is The New Trend In Senior Living – San Francisco News

UNITED STATESThe number of over-65-years-old people will continue to grow in the coming years. And as baby boomers age, more seniors choose to live in senior living communities. Its no wonder why. These communities offer many benefits, like affordable rent, housekeeping services, and catering with monthly membership fees.

But what if you could take it a step further? What if your senior living facility offered even more health and wellness programs than you could get at home? What if your senior community has nutritionists on staff, spa treatments, and even massage therapy rooms aside from the exercise classes? Fortunately for you, that is precisely what is happening with a rise in senior living facilities that go above and beyond the basic apartment complex for retirees.

Theres an emerging trend of lifestyle communities that cater specifically to the needs of older adults. They offer not only housing but also services that help elderly individuals live healthier lives with ease. As quoted by Nexus CEO, a senior living facility is a community of people who care about each other and want to be healthy and happy.

Lets look at some of the benefits having a healthy lifestyle has on senior living facilities:

Exercise And Activities For A Healthy Lifestyle

When youre living in a senior housing community, you dont have to drive to the gym. Instead, you can walk out the door to squeeze in a great workout while socializing with others. Many lifestyle communities have exercise rooms with equipment like treadmills, ellipticals, and several weight machines.

Some also have yoga rooms, indoor and outdoor swimming pools, and indoor and outdoor tennis courts. And thats not all. Many lifestyle communities have specialty exercise classes like Zumba, Tai Chi, and meditation to offer many options. And the best part is that theyre easy to start, even as a newbie, and you can make friends along the way.

Fresh And Healthy Food Options

Not only do lifestyle communities offer a variety of fresh and nutritious foods, but they also have dietitians and nutritionists on staff to help residents create a balanced meal. Many communities even have chefs who prepare healthy and delicious meals for residents who dont feel like cooking or dont have the necessary skills to prepare meals on their own. Many of these communities have meal plans for which residents pay a monthly fee to cover all the food and drinks they consume.

Plus, most lifestyle communities have a variety of dining spaces, like cafes and social lounges, so you dont have to eat alone. Some even have restaurants within their community that offer meals for all dietary preferences and budgets.

Health Screenings And Education

A healthy lifestyle includes knowing your body and your health risks. Fortunately, lifestyle senior living communities offer a variety of health screenings, like blood tests and bone density tests, to get you on the right track toward better health and a better quality of life.

Plus, many lifestyle communities offer physical and mental health and wellness education and classes to help seniors stay informed on the latest medical information and research. Some communities even have doctors on staff who are ready to diagnose and treat illnesses and injuries.

Seniors Maintain Their Independence

Everyone would love to maintain their independence for as long as possible. But as you age, you start to lose some of your independence. The good news is that these lifestyle communities offer a wide range of services to help seniors maintain their independence. It doesnt matter if you need help with shopping and errands, transportation to and from appointments, or even home healthcare services. Many of these lifestyle senior living communities have concierge services that, like hotel concierges, are ready to help you with whatever you need.

Quality Of Life Boosters

As mentioned earlier, lifestyle communities help seniors live independently. However, they dont just do that by taking care of the little things. Most of these senior living lifestyle communities also offer activities and events that boost your quality of life, whether you stay in your apartment or head out and explore the surrounding area.

Some of these communities have art rooms with painting supplies and music rooms with instruments. Some even have language rooms with books in different languages, while other communities have libraries stocked with books on various topics. Other quality-of-life boosters include game rooms with pool tables, card tables, video games, fitness rooms with exercise equipment, and theater rooms with movie and stage production equipment.

Final Thoughts

So, what does it all mean? When youre looking for a senior living facility, dont just think about the cost of the rent and the housekeeping services. Think about the amenities and services you might need, like health screenings or transportation to appointments. And dont forget about the lifestyle. Make sure you choose a senior living facility with a culture and atmosphere you want to be a part of. Always remember that the healthiest and happiest seniors have a balanced life with plenty of exercise, a healthy diet, and social life.

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Why Health And Wellness Is The New Trend In Senior Living - San Francisco News

Oct 20

HIIT Workouts May Better Reduce Stress and Anxiety in Certain Patients With Prostate Cancer –

Performing high-intensity interval training (HIIT) has previously been shown to improve physical health and is now demonstrating improvement in psychological health for patients with prostate cancer who are under active surveillance, according to recent study results.

For some patients with low-risk prostate cancer, active surveillance may be their treatment direction, meaning the care team is monitoring the cancer closely, allowing a patient to avoid immediate treatment and side effects.

However, study author Kerry S. Courneya explained this period may cause some men to experience psychological distress, affecting their quality of life.

Its a bit of a helpless feeling to have cancer, and nothing (is) really being done about it, Courneya, a professor and Canada Research Chair at the University of Alberta in the Faculty of Kinesiology, Sport, and Recreation, said in an interview with CURE.

Some of the anxiety may come from waiting around, feeling nervous that it could get worse, and they might need treatment what Courneya called a fear of cancer progression.

He and colleagues evaluated whether exercise, which has been shown to improve psychological health in patients with cancer, would help men with prostate cancer on active surveillance improve their mental health. They examined the effects HIIT had on a patients phycological state, including cancer-specific anxiety, fear of cancer progression, quality of life and psychological outcomes. The trial included 52 patients with prostate cancer who were randomized to either a 12-week HIIT program (26 patients) or usual care (26 patients) during active surveillance.

Compared with usual care, HIIT significantly improved patients cancer-specific anxiety, fear of cancer progression, hormonal symptoms, perceived stress, fatigue and self-esteem. Courneya noted these improvements enhance a patients quality of life because they dont feel as stressed.

If theres anything we can do from a stress management or anxiety-reduction perspective, that will improve (patients) quality of life. (It) will allow them to just cope with having that disease but still feel psychologically healthy, he said.

Courneya also added that the anxiety and stress can be so overwhelming for these men, some of them will choose to undergo treatment anyway, which could increase their risk of side effects that may be harmful and still affect daily life. However, he hopes these results may deter from that option.

Even though the disease itself doesnt really need treatment and the doctor says its fine, at some point, some of these patients say, Look, I just want it removed. I want the surgery or the radiation therapy. Just because of the psychological impact of the disease, he noted. We think these findings may help men stay on active surveillance longer and hopefully avoid treatments all together.

Additional results from a previous trial Courneya conducted demonstrated that HIIT also improved physical health, including cardiorespiratory fitness, reduced prostate-specific antigen levels and, for some, slowed the biochemical progression of the disease. He added that practicing other physical activities, such as walking, can also be helpful in improving psychological impacts during prostate cancer.

Participation in a walking program was recently shown to benefit patients with blood cancers.

However, the HIIT programs focus on a higher intensity, so a patient may become stronger in a physiological aspect than they would otherwise, improving their stress response.

That underlying physiological capacity can become a buffer against stress and anxiety, he concluded. But its (also) the sense of feeling like youre doing something for yourself. Twiddling your thumbs and waiting for the disease to progress is one thing, but (when youre exercising), you feel like (youre) actually doing something that may slow the progression of the disease, (which) can have a positive psychological impact.

Courneya said starting a HIIT program depends on the patients current physical condition. Whether they are already working out frequently will determine how much HIIT they can do at a time, but it is a working-up process.

Before starting a HIIT program, a patient should be in fairly good physical health. Courneya suggests starting with just walking for a few minutes a few times a week, building up to 30 minutes almost every day, then the intervals can be incorporated. He also added that when starting a HIIT program, it is important to do it at your own pace and build it up slowly.

The length of the HIIT intervals can vary from 20 to 30 seconds to four to five minutes. There is no magic duration or number of intervals. Courneya suggests starting with shorter high intensity intervals

(30 seconds to one minute) and building up to longer high intensity intervals (two to four minutes). He also suggests starting with fewer intervals (two to three) and increasing up to eight intervals. The recovery intervals (usually lighter intensity) can be as long as needed for recovery before the next high-intensity interval.

One specific type of HIIT is sprint interval training. We call it sprint interval training because its all out for a short period of time, he said. You can just play with it in terms of what feels good (and) what is working, but if you can incorporate a little bit of that burst of HIIT, even for 30 seconds, it has a lot of health benefits.

For more news on cancer updates, research and education, dont forget tosubscribe to CUREs newsletters here.

HIIT Workouts May Better Reduce Stress and Anxiety in Certain Patients With Prostate Cancer -

Oct 4

Rehabilitation after total hip arthroplasty: a systematic review of …

Total hip arthroplasty (THA) has revolutionized the care of patients with end-stage joint disease, leading to pain relief, functional recovery, and substantial improvement in quality of life. However, long-term studies indicate persistence of impairment and functional limitation after THA, and the optimal rehabilitation protocols are largely unknown. The aim of this paper was to systematically review the controlled trials published on the effectiveness of physical exercise programs after THA. Nine studies were retrieved from MEDLINE and reviewed. Results show that the physical exercise protocols most frequently used after THA in the early postoperative phase are neither supported nor denied by clinical controlled trials. Convincing evidence for the effectiveness of single interventions in addition to usual exercise programs exists for each of the three following options: treadmill training with partial body-weight support, unilateral resistance training of the quadriceps muscle (operated side), and arm-interval exercises with an arm ergometer. In the late postoperative phase (operation interval > 8 weeks) exercise programs consistently improve both impairment and ability to function. Weight-bearing exercises with hip-abductor eccentric strengthening may be the crucial component of the late-phase protocols. Substantial limitations were found in the nine studies, including small sample size, patient selection, heterogeneity of outcome assessments, and potential sources of variability not investigated. Despite limitations, we conclude that three main suggestions emerge from controlled trials on physical exercise after THA: early postoperative protocols should include additive interventions whose effectiveness has been shown. Late postoperative programs are useful and should comprise weight-bearing exercises with hip-abductor eccentric strengthening.

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Oct 4

SP 800-84, Test, Training and Exercise Programs for IT Plans …


Documentation Topics

Date Published: September 2006

Tim Grance (NIST), Tamara Nolan (BAH), Kristin Burke (BAH), Rich Dudley (BAH), Gregory White (UTSA), Travis Good (UTSA)

The National Institute of Standards and Technology (NIST) developed this document in furtherance of its statutory responsibilities under the Federal Information Security Management Act (FISMA) of 2002, Public Law 107-347. This publication seeks to assist organizations in designing, developing, conducting, and evaluating test, training, and exercise (TT&E) events in an effort to aid personnel in preparing for adverse situations involving information technology (IT). The events are designed to train personnel, exercise IT plans, and test IT systems, so that an organization can maximize its ability to prepare for, respond to, manage, and recover from disasters that may affect its mission. The guide describes the design, development, conduct, and evaluation of events for single organizations, as opposed to large-scale events that may involve multiple organizations.

The National Institute of Standards and Technology (NIST) developed this document in furtherance of its statutory responsibilities under the Federal Information Security Management Act (FISMA) of 2002, Public Law 107-347. This publication seeks to assist organizations in designing, developing, conducting, and evaluating test, training, and exercise (TT&E) events in an effort to aid personnel in preparing for adverse situations involving information technology (IT). The events are designed to train personnel, exercise IT plans, and test IT systems, so that an organization can maximize its ability to prepare for, respond to, manage, and recover from disasters that may affect its mission. The guide describes the design, development, conduct, and evaluation of events for single organizations, as opposed to large-scale events that may involve multiple organizations.

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