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The workout below is for Day 16 of the Just Enough Workout, a four-week workout plan. Todays routine is pretty great on its own, but you can also check out the full program righthere or browse the calendarhere. If youd like to sign up to receive daily emails featuring these workouts, you can do thathere.

For todays workout, were going to shift gears and follow up yesterdays strength session with a cardio routine, where the name of the game is moving your body and maintaining a moderate, sustained effort.

This is your third steady-state cardio routine of the program, so you may be thinking, Am I working hard enough?! When people hear cardio, they often think of hard, heart-pumping pushes followed by pulled-back recoveries. Thats the basis of HIIT, or high-intensity interval training, and though there aretons of HIIT benefitsit can boost your power, speed, and even your VO2 max, or how effectively you can use oxygen during exerciseits not something that you should overdo. With HIIT, youre working with really hard pushes, and your muscles need ample time to recover.

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Thats why its helpful to include steady-state cardio in your workout programs, and why the Just Enough Workout does so regularly. Besides offering easier recovery, steady-state cardio also brings its own benefits to the table, such as an increase in aerobic capacity and muscle endurance. Plus, like weve mentioned before, its often easier for your mind to disengage during these kinds of routines, since you dont have to track intervals on your watch. That means you can let your thoughts wander and really just be in the moment, making it a great mood-boosting option.

As in your previous cardio routines, youll be working with ratings of perceived exertion (RPE) for this one. Heres what to keep in mind:

Ready to get started for todays cardio? Slip on your sneakers and walk, jog, bike, or row your way to some mind-clearing benefits!

Photographer: Katie Thompson. Wardrobe styling: Rika Watanabe. Makeup: Monica Alvarez at See Management. Hair: Erin Piper Hershleb at L'Atelier. Creative director: Amber Venerable.

Molly Tellekson wears: Top: Lululemon,similar styles. Bottoms:Reebok Lux High-Waisted Colorblock Tights, $65. Shoes:APL TechLoom Phantom, $185.

Read more:
A Quick Cardio Workout Thats Surprisingly Chill - Self

Getting a full-body workout is much easier than you think and doesnt require hitting up every weight machine at the gym (or even going to the gym). While weightlifting is the golden standard for muscle-building, there are numerous other exercise moves and routines you can do just about anywhere (and without any equipment) to strengthen and activate your entire body. When youre ready to get moving, try these five proven exercises for the ultimate full-body workout.

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Squats are a tried-and-true strength exercise thats especially beneficial for building leg and glute strength. Theyre also an important functional exercise, as being able to do squat-like movements in everyday life (like bending to pick up toys, boxes, kids, and luggage) is key for staying injury free and moving with ease. This exercise can help you build speed as well, Gaines says.

Squats are a simple movement, but theyre also easy to do with improper formand poorly executed squats can lead to injury or unnecessary aches and pains. The simple solution: Learn and master safe squat form. Heres how to do a squat correctly, according to Travelle Gaines, CPT, the sports performance coach and head of athletic performance at Blocks Nutrition.

Start by standing with your feet directly under your hips. Hinge at the hips and sit back like you would into a chair until your thighs are parallel to the floor, or until your legs are at no less than a 90-degree angle, Gaines says. Next, stand up again quickly, engaging your core and glutes as you rise. You can either use your body weight or add more resistance [with weights].

To maintain proper form, Gaines recommends keeping your toes pointed straight and hip-width apart (toes pointed outwards can lead to knee pain). In addition, your knees should never come in front of your toes.

Squats can also be modified if a traditional squat is painful to do. Doing a squat against a wall can help give your back support and also promote proper form, alleviating knee pain.

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The famous push-up works a variety of muscle groups, including your shoulders, chest, upper arms, trunk, glutes, and legs, says Greg Robbins, CrossFit L2 trainer and owner of Feast Fitness + Nutrition. However, push-ups arent just great for building and toning muscles. They can actually lower your risk for heart disease, according to research. Robbins says that doing push-ups can also help you better complete everyday activities like pushing kids on a swing or pushing a grocery cart.

To maximize a push-ups effectiveness and safety, get into a [high] plank position with your arms extended, and try to maintain that long, straight body position as you allow your arms to lower your body to the floor and press back up, Robbins says.

Push-ups are one exercise that you can slowly build your strength up with over time, so dont be discouraged if you can only do a handful of push-ups or need to modify your push-up form at first (heres how to progress from push-up beginner to push-up pro). Prioritize proper, safe form over everything.

For example, if your chest and arm strength dont yet permit pressing up off the floor, heres a smart alternative from Robbins that can achieve similar results: Find a sturdy, elevated surface such as a table [or counter], and do your perfect form push-up at an inclined angle, he explains. Youll put your hands on that elevated surface instead of the floor.

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Lunges are an excellent addition to a full-body workout regimen and can boost lower body strength, especially in the hamstrings and quads.

As always, to maximize lunge benefits and reduce the risk of injury, its important to maintain a proper form.

For lunges, start in a neutral position with your hands on your hips, feet directly under your hips, and toes pointed straight, Gaines says. Step out with your right or left leg, drop your back knee in a 90-degree angle, and explode back up to a neutral position.

Some tips to master the lunge technique: Keep your chest up and shoulders back throughout the process, Gaines says, and make sure your front knee doesnt cross over [cave inward or fall outward] or go in front of your toe.

Planks are an excellent way to activate and strengthen your core muscles, which is essential for good posture, spine and pelvic stability, back pain prevention, and many more healthy benefits. This strengthens your abdominal muscles, oblique muscles, and lower back, Gaines explains.

As you practice and build core strength, you can start holding your plank position for longer periods of time. Depending on your core strength level, you can either do planks on your elbows (easier) or on your hands (harder).

To do a proper plank, Gaines says to place your elbows or hands directly under your shoulders and extend both legs back behind you with toes flexed. The weight of your body should now be fully supported by your hands (or elbows) and toes. Squeeze your glutes, engage your core, and hold this position for as long as you can, or for a set period of time, such as 30 to 60 seconds.

Burpees are a staple of boot camp-style exercise programs and are also effective for muscle-building and a serious full-body workout. Burpees work by developing upper body strength with explosive hip and core strength, Robbins says. They can also increase speed and power, and theyre an amazing way to improve your all-around endurance.

Heres how to do a perfect burpee: Think of it as a four-part exercise, moving fluidly from a jump, to a squat, to a plank, to a pushup, and then back up the chain again to make one burpee rep.

Stand tall with your feet shoulder-width apart. Do a partial squat, then lean forward to place your hands on the ground. [Jump] your legs out behind you [into a high plank], then lower yourself to the bottom of the push-up position, Robbins explains. Then push your upper body back up with your arms and jump your thighs and knees back under you, which should get you back up to the partial squat position. Stand tall or give a little jump to finish the repetition, Robbins adds.

All five of these exercises can easily be done at home or at your local gym for a full-body workout. While they dont require any equipment, you can always add resistance bands or light weights for an extra challenge. Dont forget, you can always modify your exercises as needed.

Read more from the original source:
Get a Full-Body Workout with These 5 Exercises - Real Simple

Program Runs: June through July

Contact: Wes Wagner, 936-522-3914, wwagner@cityofconroe.org

The Conroe Youth Basketball League for boys and girls 6-13 years of age is a recreational program that prioritizes fun while teaching the fundamentals of basketball. The season will consist of seven games with a few week night games to avoid the holidays . Cost is $67 and includes a game jersey, and Conroe residents receive a 25 percent discount. Player evaluations will be held once registration is complete. Volunteer opportunities available for coaches, assistant coaches, and team parents. Contact the Westside Recreation Center at 936-522-3990 or online at cityofconroe.org for more information.

Event Date: Thursday, May 4

Event Time: 7 to 8:30 p.m.

Contact: Kellie Hall, 936-522-3906, khall@cityofconroe.org

Come out to Heritage Place on Thursday for the Thursday Free Concert Series and enjoy the sounds of Barefoot Nation, tribute to Kenny Chesney. Music begins at 7 pm. Food trucks on-site, however both food and beverages may be brought in (no glass containers). For more information please call 936-522-3900. The complete line-up can be found at cityofconroe.org. Concert series runs through

Registration: Now

Program Runs: June 5-29

Contact: Chloe Corona, 936-522-3960, ccorona@cityofconroe.org

The City of Conroe and Conroe ISD have collaborated to ensure convenience and peace of mind for those parents of children enrolled in summer school. Fun Quest Summer School Camp is designed for children first through sixth grade (Fall 2023) and will operate at Patterson Elementary June 5-29. CISD will provide transportation for participants at BB Rice Elementary and Bozman Intermediate to Patterson Elementary where Fun Quest staff will provide summer fun and plenty of themed activities until 6:30pm. Contact the Oscar Johnson, Jr. Community Center at 936-522-3960 or online at cityofconroe.org for more information.

Registration: Now

Program Runs: May 6

Contact: Billy Pounds, 936-522-3944, bpounds@cityofconroe.org

Planning to enroll your children in swimming lessons? Have they had formal swim lessons elsewhere? Upon completion of the evaluation, parents will know which class level their child should be registered into. Evaluations are suggested for individuals who have previously taken lessons at another facility. No evaluation is needed for participants taking lessons for the first time. Evaluations are free. Preregistration is required. Contact the Conroe Aquatic Center at 936-522-3930 or online at cityofconroe.org

Registration: Now

Program Runs: Session I-June 5-9; Session II June 12-16

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

Multi-Arts camp is a specialty camp that takes place at the Owen Theatre. Students ages 8-12 spend one week learning music, art and the basics of acting. The camp concludes with a student performance on Friday afternoon. The fee per session is $160. Conroe residents receive a 25 percent discount. Limited spots available. Pre-registration form must be completed prior to enrollment. Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information.

Registration: Through May 10

Program Runs: May 16-July 31

Contact: Wes Wagner, 936-522-3914, wwagner@cityofconroe.org

The City of Conroe Youth Track and Field will compete in the Gulf Coast Track Circuit and the Texas Amateur Athletic Federation Regional Track Meet and practice in Conroe. Program is open for ages 7 to 18 with a registration fee of $93 (residents receive a 25% discount). Program is for all skill levels, so no tryouts are required. Practices are held 1-2 times weekly with most meets held early on weekday evenings in the Houston area. Season runs June through July. Contact the Westside Recreation Center at 936-522-3990 or online at cityofconroe.org for more information.

Event Date: May 12, 19 & June 9, 16

Event Time: Approximately 8:15 pm

Contact: Kellie Hall, 936-522-3906, khall@cityofconroe.org

The Movie in the Park series is a FREE family event hosted by the Parks and Recreation Department at Heritage Place Park in downtown Conroe (500 Metcalf St). Bring your blanket or lawn chairs, and movies will begin at approximately 8:15pm. Affordable concessions will be available at the park. For more information please call 936-522-3900 or visit: cityofconroe.org. The next movie is Sonic the Hedgehog 2 on May 12.

Registration: Through May 12

Program Runs: Friday May 12

Contact: Tiffany Placide,936-522-3960, tplacide@cityofconroe.org

Children ages 6-13 can help celebrate the last Fresh Friday of the 22-23 school year with some Toy Story themed fun. Dress as your favorite character and join us at the Oscar Johnson, Jr. Community Center (100 Park Place) on Friday, May 12, 7 to 11 p.m.. Cost is only $8 for the entire night. Conroe residents receive a 25% discount on entry. Affordable snacks and novelty items are sold until 10:00pm. Preregistration is highly encouraged. Admission the day of the event will be allowed only if space is available.

Program Runs: May 13-28

Contact: Kayla Daniels, 936-522-3941, kdaniels@cityofconroe.org

The Conroe Water Park will be open Saturdays and Sundays, May 13 - 28 from 10 a.m. to 6 p.m. Season Passes are available, or daily admission fee is $10 per person for anyone entering the facility (ages 2 and under are free). For more information about the Conroe Water Park, please call 936-522-3930 or visit cityofconroe.org.

Registration: Through May 12

Class Dates: May 19-21

Contact: Billy Pounds, 936-522-3944, bpounds@cityofconroe.org

Want to become a lifeguard? This class is offered Friday - Sunday, May 19-21 and the fee is $175. Conroe residents receive a 25 percent discount. Put your new certification to use and get your fee covered by working part time at the Conroe Aquatic Center! Lifeguard positions are available now! Give us a call for details. Must register by May 12 as this is a blended learning course. Contact the Conroe Aquatic Center at 936-522-3930 or online at cityofconroe.org.

Registration: Open

Program Runs: Session I - May 8-26

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

Registration for the first session of summer Youth Gymnastics is now open. Gymnastics is a fun way to improve a childs coordination, flexibility, and strength, and is also a great way to build confidence. Beginner classes are offered for as young as 3 years old through advanced classes ages 6 and up. Fees vary based on age and skill level. Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information. Conroe residents receive a discount of 25 percent off (verification required).

Registration: May 9 Residents, May 16 Non-residents

Program Runs: May 30-Aug 1

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

American Society of Karate is a unique and individual opportunity for students age five and up to learn the art, sport, discipline and self-defense aspects of martial arts. Classes are held on Tuesday evenings as participants progress at their own pace, recreationally or competitively. The registration fee is $60. Conroe residents receive a discount of 25% off (verification required). Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information.

Registration: May 15 Residents, May 22 Non-residents

Program Runs: June 12-29

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

Registration for of summer Youth Dance classes will begin May 15. Tap, ballet and jazz programs offer students ages 4-15 years an opportunity to experience dance whether its for the first time, or to continue advancing their skills. Classes are offered on a variety of days and times. The registration fee is $87. Conroe residents receive a discount of 25% off (verification required). Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information.

Registration: May 15 Residents, May 22 Non-residents

Program Runs: June 12-28

Age: 6-12

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

Weve got spirit, how about you! Join the Conroe Cheer Stars this summer and learn cheers, jumps, pyramids and basic gymnastics. Program meets Mondays and Wednesdays each week for one hour. Themed Weeks: 1-Tie Dye; Week 2- Aloha; Week 3- Super Hero. No performances during summer. The registration fee is $80. Conroe residents receive a discount of 25 percent off (verification required). Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information.

Register: May 1

Program Runs: Sat. May 20

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

Is your baby sitter a Safe Sitter? Teens can learn the skills they need to be a prepared babysitter. Safe Sitter classes are offered at the C.K. Ray Recreation Center for youth 11 and older. The next class is Saturday, May 20, from 9:00am to 4:00pm. Course fee is $40. Conroe residents receive a discount of 25% off (verification required). Contact the C.K. Ray Recreation Center at 936-522-3900 or online at cityofconroe.org for more information

Program Runs: May 30 Through August 8

Contact: Billy Pounds, 936-522-3930, bpounds@cityofconroe.org

The SQUIID Squad is back, and its FREE! Super Qualified Ultra Instructors in Development is for 11 to15 year-olds that love to swim and would like to gain experience in teaching others to swim as well. SQUID Squad members work with certified Water Safety Instructors teaching American Red Cross Swimming Lessons. Interested teens will have an interview/orientation with a Squad Leader. The interview will include a swimming test. Contact the Conroe Aquatic Center at (936) 522-3930 or email: bpounds@cityofconroe.org. for more information

Event Runs: Thursday, May 25 8 a.m. to 3 p.m. and Friday, May 26 from 10 a.m. to 6 p.m.

Location: Conroe Senior Center, 1202 Candy Cane Lane, 77302

Contact: Amanda Badnek, 936-522-3950, abadnek@cityofconroe.org

Some very talented participants at the Conroe Senior Center have been working on unique gift items just in time for Christmas in May. Mark your calendar to by the Conroe Senior Center and support by browsing a variety of gift hand crafted items made with love. Contact the Conroe Senior Center at 936-522-3950 for information.

Registration: Open

Program Runs: Ongoing

Contact: Nancy Valadez, 936-522-3911, nvaladez@cityofconroe.org

The City of Conroe Parks and Recreation Department offers a variety of fitness exercise classes at the C.K. Ray and Westside Recreation Centers. Classes include: Zumba, Spin, Bootcamp, X-Treme Hip Hop Step, Yoga, plus many more. Classes are included with membership or available with a day pass. With a combination of over 50 classes held weekly you will find the class best suited for your fitness level. For class schedules or additional information call 936-522-3900, or visit http://www.cityofconroe.org.

Registration: Open

Program Runs: Ongoing

Contact: Kaylie Wagner, 936-522-3938, KWagner@cityofconroe.org

Looking for a low impact and effective way to stay in shape? The Conroe Aquatic Center offers a variety of water exercise classes in several locations including Water Walking, Deep Water Jogging, Water Aerobics, Aquatic Rhythms and Aquatic Boot Camp. Classes are included with membership or cost $5 per class. Ten visit punch cards are also available. Contact the Conroe Aquatic Center at 936-522-3930 for more information.

Registration Open

Program Runs: Weekly (Monday-Thursday, Saturday)

Contact: Kaylie Wagner, 936-522-3938, KWagner@cityofconroe.org

The Conroe Aquatic Center offers private swimming lessons in two locations with personalized instruction designed to help children and adults improve skills or overcome fear of the water. 25-minute lessons for ages 4 years to adult are offered on weekdays 10am-12pm and 4:30pm-6:30pm, and Saturdays from 8am-12pm. Cost is $20 per lesson. Conroe Residents receive a 25% discount. Call 936-522-3930 for more information.

Registration: Open

Program Runs: Monthly

Contact: Kaylie Wagner, 936-522-3938, kwagner@cityofconroe.org

Designed for boys and girls ages 6 years and to develop swim skills and technique while improving endurance. Morning workouts (10am Mon-Thu) and evening workouts (7pm Tue-Thu) are available. Participants choose up to four workouts per week. Fees are monthly and are $16 per workout (Conroe Residents receive a 25% discount). Participants must be evaluated and pass a swim test. For additional information call 936-522-3938, email aquaticcenter@cityofconroe.org or go online to cityofconroe.org.

Event Days: Fridays

Contact: Amanda Badnek, 936-522-3950, abadnek@cityofconroe.org

Singles and couples age 60+ are invited to enjoy a variety of bands and genres while dancing country, oldies, line dancing, and mixers. Dances are held Friday evenings at the City of Conroe- Activity Center, 1204 Candy Cane Lane. Cost is $5 per person at the door. Doors open at 5:30pm, dance starts at 6:30pm and ends at 9:30pm. Upcoming bands are Hit and Run (April 28), Grateful Geezers (May 5- Sock Hop), Winchester (May 12), Texas Ramblers (May 19), and Loose Change (May 26). Contact the Conroe Senior Center at 936-522-3950 or online at cityofconroe.org for more information.

Event Date: June 24 at the Conroe Water Park

Event Time: Approximately 8:15pm

Contact: Kaylie Wagner, 936-522-3938, kwagner@cityofconroe.org

Grab your noodle and join us for the first Flick-N-Float of the summer. View Minions from the pool or while relaxing on the side. Gates open at 7:00pm, movie starts at approximately 7:30pm. Admission is $10 per person, and root beer floats and popcorn will be served. All children must be accompanied by an adult. For more information, contact the Conroe Aquatic Center at 936-522-3930 or online at cityofconroe.org.

Original post:
Conroe Parks and Recreation activities - May 3 - Houston Chronicle

1. In a systematic review and meta-analysis of interventions following concussion in children, engaging in physical activity had a significant effect on concussion symptom reporting.

2. Engagement in physical activity following concussion did not have any significant effect on reported quality of life.

Evidence Rating Level: 2 (Good)

Study Rundown: Concussions are common in children and symptoms following the initial injury are often prolonged compared to those in adults. Although guidelines currently recommend early return to activity following concussion based on several individual studies, meta-analyses of this data are lacking. This study sought to determine the impact of physical activity and social activity on youth recovering from concussions through a systematic review and meta-analyses. A total of 24 articles were included, 10 of which were randomized controlled trials (RCTs). All 24 studies included some element of physical activity in their interventions, most commonly aerobic exercise. Most studies were conducted in a clinic setting, but some studies used at-home or other non-clinic exercise programs. A meta-analysis of 7 RCTs found that physical activity had a significant effect on symptom reporting (duration, severity, and number of symptoms). A meta-analysis of two RCTs measuring quality of life (QoL) demonstrated that engagement in activity did not have a significant effect on QoL. Though the results of this study suggest that physical exercise may have a positive impact on symptom resolution, the heterogeneity of the interventions in the included studies (e.g., some studies began the intervention within days after injury while others started the intervention years later), and the risk of bias due to self-reporting questionnaires and inability to blind are major limitations. Finally, due to a lack of RCTs available, a meta-analysis could not be performed to assess the important outcome of return to preinjury activity levels. Overall, the results of this meta-analysis support the current clinical guidelines in their recommendation to engage in early physical activity following concussion in children.

Click to read the study in Pediatrics

Click to read an accompanying editorial in Pediatrics

Relevant Reading: Effect of Exercise Recommendation on Adolescents With Concussion

In-Depth [systematic review and meta-analysis]: 24 studies were included in the systematic review, assessing symptom resolution, quality of life, and length of time to pre-concussion activity levels, following concussion injuries. Sample sizes ranged from 6 to 677, and 4 of 24 studies included some adult population. Studies were included if over 50% of the individuals were under age 18. Using the Cochrane risk-of-bias tool, most of the RCTs had a high risk of bias. Using the ROBINS-I tool for non-randomized trials, most of the non-RCT studies had a moderate risk of bias. The meta-analysis examining the effect of physical activity on symptom resolution using 7 RCTs showed a significant effect with a standardized mean difference of 0.39 (95% CI 0.15-0.62, p=0.002). The meta-analysis conducted on 2 RCTs measuring the effect of physical exercise on QoL showed no significant effect on QoL with a mean difference of -0.91 (95% CI -7.76-5.94, P=0.79). Return to pre-injury levels of physical activity was measured in 5 studies, 4 of which measured the number of days from injury to full return of play. 50% of those studies found a significant reduction in the number of days to return to activity following the exercise interventions, while 50% observed no significant effect. The 1 RCT examining this outcome showed no significant results between the control group and the exercise intervention group (P=0.82).

Image: PD

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Physical activity interventions may improve symptom resolution in ... - 2 Minute Medicine

Parkinsons disease (PD) is a progressive disorder that affects the nervous system, which functions as the command center for your body. Classified as a movement disorder, PD can cause tremor, stiffness, slowness, and issues with balance and walking.

The disease can also cause nonmotor symptoms (symptoms not associated with movement), including cognitive impairment, psychosis, depression and anxiety, and sleep problems.

PD is a lifelong disease, with symptoms that worsen over time. While medications can help manage the most common Parkinsons symptoms, research has shown that the only treatment that improves sleep, slows disease progression, and improves cognitive function is exercise.

An effective way to get started is to work with a physical therapist (PT). A PT can identify exercises that will counter the walking, balance, and posture issues often associated with Parkinsons, as well as pain and any other symptoms that are limiting your mobility, according to the Parkinsons Foundation.

Aerobic exercise as well as strength, balance, and flexibility training are the key parts of a well-balanced exercise program for all of us, but particularly for people with Parkinsons, says Tami DeAngelis, DPT, a doctor of physical therapy who specializes in geriatric rehabilitation and Parkinsons disease.

If possible, people with Parkinsons should aim to meet the national guidelines for physical activity, which is 150 to 300 minutes of moderate-intensity aerobic exercise per week, along with two days of strength training, says Dr. DeAngelis.

A few sessions of stretching and neuromotor activities, such as tai chi, which incorporates movement and balance, can also provide benefits to people with Parkinsons, she says.

Of course, its hard for people in the general population to get the recommended amount of exercise and strength training, and people with Parkinsons often have additional barriers, says DeAngelis.

Its a challenge. People with Parkinsons not only have more difficulty moving, but other symptoms of the disease, like apathy and fatigue, can be barriers as well. Thats why we encourage people with Parkinsons to do physical therapy or physical activity classes in the local community, she says.

Many people with Parkinsons wait until theyre having problems with walking and balance before they seek out the assistance of a physical therapist, says DeAngelis.

Ideally, physical therapy and an exercise program would be onboard at the time of PD diagnosis. When you have minimal symptoms, thats the ideal time to get on a good established exercise program. As the disease progresses, the therapist can help modify the program, she says.

DeAngelis suggests an early evaluation with a PT to establish a baseline and identify any areas that could be addressed through a program. For example, identifying balance issues early before any falls have occurred will make them easier to treat, she says.

The best and most effective physical therapy exercises for people with Parkinsons vary according to your symptoms, how advanced your disease is, and what you enjoy doing, she says.

The exercise program should be tailored to each individual's needs and abilities. Keep in mind that with any type of therapy, consistency is key for it to be effective. People with Parkinsons who are moving around, who are less sedentary, and who are more active tend to do better, says DeAngelis.

To help people with Parkinsons find knowledgeable exercise professionals and programs that will meet their needs, the Parkinsons Foundation has developed an accreditation program to identify those programs that meet its guidelines. Two of the exercise programs that have been accredited are PWR!Moves and Rock Steady Boxing, both of which are widely available in the United States as well as elsewhere in the world.

The LSVT (Lee Silverman Voice Therapy) programs are evidence-based interventions to improve movement and speaking ability in people with Parkinsons.

Parkinsons typically causes physical movements to become slower and smaller. For example, the length of a persons stride while walking often gets shorter, and their walking takes on a shuffling quality.

LSVT Big focuses on showing people how to make their movements bigger and more emphatic so they are, in fact, more normal.

LSVT Big training starts with a four-week intensive training course, which ideally is followed by daily practice, periodic tune-ups with a PT, and possibly group classes with others who have done the training.

RELATED: How LSVT Loud and LSVT Big Therapy Can Improve Speech and Movement in People With Parkinsons Disease

Strength training a couple of times a week is safe and beneficial for people with PD, says DeAngelis.

For example, even early on, some people might have trouble getting up from lower chairs or seats. Incorporating something like squats can strengthen those muscles making that task easier, she says.

Lower-body resistance training like squats and lunges can improve muscle strength, mobility, and quality of life in people with PD, according to a review of 31 studies that was published in November 2020 inFrontiers in Neurology.

Upper-body exercises, such as biceps curls, triceps extensions, and shoulder presses can also help with arm function, handgrip strength, and quality of life, according to research published in July 2022 in Clinical Neurology and Neurosurgery.

After a fitness assessment, a PT can work with you to find a safe and enjoyable way to get your heart rate up, says DeAngelis.

Aerobic exercise, such as walking, cycling, or swimming, has the potential to improve balance, gait, and motor function in people with Parkinsons, according to a meta-analysis published in theOctober 2022NPJ Parkinsons Disease.

All types of physical activity helped with depression and quality of life, with aerobic training producing the best results, according to a systematic review of 11 studies published in July 2017 in PLoS One.

Walking can become more difficult for people with PD. As the disease progresses, movements become smaller and slower, including walking, according to the American Physical Therapy Association.

In studies, maintaining their walking has been shown to be one of the key areas of importance for people with Parkinsons, says DeAngelis. This is something that should be addressed early with a physical therapist. People with Parkinsons should practice elements of walking working on big steps, upright posture, and speed of walking, she says.

Reciprocal movement training, which focuses on side-to-side movements such as swinging the arms while walking, is another aspect of a walking program, says DeAngelis.

Stretching exercises can improve flexibility and range of motion, which can help with stiffness and rigidity in people with Parkinsons, says DeAngelis.

A small, randomized study published in August 2020 in Sensors found that people with PD who completed a 12-week program of trunk resistance and stretching exercises had improvements in functional fitness, standing balance, and dynamic stability, which refers to maintaining ones balance while in motion.

If you have balance concerns, its important to be assessed by your doctor and by a physical therapist, says DeAngelis. Balance is so complicated, and balance issues could be caused by a variety of things and so the first step is to figure out whats causing it, she says.

For example, some people need to work on lower-extremity strengthening to improve balance, says DeAngelis. For others, it could be an inner ear problem needs addressing.

For some people, balance training is just the ticket.

A three-month program of progressive, highly challenging balance exercises in people with PD was effective in reducing falls, improving balance, and reducing fear of falling, according to research published in the Journal of Neurology and Physical Therapy.

Tai chi is a form of mind-body exercise that involves slow, flowing movements and deep breathing.

Practicing tai chi a few times a week significantly decreases fall rates and significantly improves balance and functional mobility in people with PD, according to a review published online in February 2019 in the journal Parkinsons Disease.

In people with mild to moderate Parkinsons disease, tai chi may slow down disease progression, according to a study published in the February 2020 Brazilian Journal of Medical and Biological Research. There were improvements in walking speed, fall incidence, balance, and confidence.

During the follow-up, 9 percent of the people in the tai chi group successfully withdrew from levodopa treatment, and the remainder of the group decreased their dose.

We find that these different types of physical activity can help people with Parkinsons disease live their best life and often with better outcomes. People who remain active tend not to accumulate as much disability as time goes on, says DeAngelis.

Activity doesnt have to always be with a physical therapist or at a gym or rehab center, she says. Find ways to keep moving throughout the day. You can go to the gym for an hour every day, but then if you go home and sit the rest of the day, thats not good either, she says.

Physical therapy is one piece of the puzzle, she says. Participating in social activities, leaving your house, decreasing sedentary time, being well-rested, eating a healthy diet all of those things together go into living well with Parkinsons, says DeAngelis.

Read this article:
Physical Therapy for Parkinson's Disease: What Really Helps? - Everyday Health

May 2, 2023 5:09 pm EDT | Updated May 2, 2023 5:15 pm EDT

HOWELL, NJ Ignite is hot right now, as the dance fitness studio has moved into a space double its original size in Howell's Ideal Plaza.

And now Ignite hopes to bring in even more guests for community events.

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"Ignite is not your everyday dance fitness studio," says owner Gina Velazquez. "It's community centered with fitness as its core."

The theme of the studio is the harmony of "Mind, Body and Soul," she says.

And the words "friendship and community," could be added to that.

Fitness is presented in group class formats, says Velazquez, who was raised in Howell and lives in Howell now.

"Class-based fitness gives Ignite a real community feel," she observes.

"Ignite is like home. We are your girls' night out, your daily stress reliever," she says, adding the goal is to "ignite all that sets your soul on fire."

The fitness business is her own - not part of a franchise, says Velazquez, 45.

She opened at Ideal Plaza, 2206 Route 9, just two months ago after starting her first location in Howell three and a half years ago.

This is her second location - on Route 9 near West Farms Road, offering a larger space, improved flooring and changing rooms, and what she calls "waiting rooms."

The waiting rooms are designed to be comfortable and friendly, to encourage clients to talk to each other and feel at home as they wait for their fitness class to begin.

The square footage at the new location has increased from 1,200 square feet to 2,450 square feet. You can check out Ignite on its Facebook site.

And that allows for more space for events when the studio is not offering classes.

For example, on weekends, after morning classes are over, the space can be rented for parties such as showers or birthday parties or other gatherings. Partiers can bring in catered food and have a comfortable party space in the living room-like waiting rooms.

But fitness is at the foundation of Ignite.

Velazquez is certified in Zumba and other forms of dance fitness. And she came to dance after having three children a few years ago.

"I sort of lost myself," she recalls. Dance became her pathway "in my search for meaning," she says of the past 10 years.

So now she shares her love of dance fitness with the larger community.

Guests don't exercise alone - they are in a class with an instructor to guide them at their appropriate level, Velazquez says.

She said her certifications not only provide training in dance but in how the body works.

And she keeps the classes varied and the guests engaged with special programs.

For example, for Mother's Day, a Zumba instructor from Argentina will be on hand to offer classes, Velazquez said.

And the overall feel of Ignite is relaxed.

People can bring their children to try out a dance class and "burn off some steam," she says, without having to sign up for an extended period.

Adult guests are also welcome as walk-ins, on a 10-day pass or as more committed members.

But the guiding principle is to meet others and enjoy fitness, Velazquez says.

"There's lots of ignition here," she laughs.

More here:
Ignite Studio Opens Larger Space In Howell To Welcome Community - Patch

(Bloomberg) -- Personal training and connected hardware company Interactive Strength Inc. has priced its US initial public offering at the top a marketed range, according to people familiar with the matter.

Most Read from Bloomberg

The Austin-based company, doing business as Forme, is selling 1.5 million shares Thursday for $8 each after marketing them for $6 to $8, the people said, asking not to be identified because the information wasnt public yet. At $8 a share, the company is raising $12 million in the listing and has a market value of $115 million based on the outstanding shares listed in its filings with the US Securities and Exchange Commission.

A representative for the company declined to comment.

The listing comes as the fitness market is swinging back from the home-fitness surge brought on by coronavirus pandemic lockdowns.

While Peloton Interactive Inc. has struggled as the pandemic has waned, Club Equinox, a luxury gym chain with thousands of personal trainers, announced that it is beating pre-pandemic numbers in recent months despite concerns about inflation and consumer confidence.

Founded in 2017, Forme offers smart gym hardware that can be used for strength training, barre and other exercise programs. Its flagship Studio product includes a 43-inch touchscreen display with a mirrored front and two cameras that allows people to join personal training sessions from home.

Formes offering was led by Aegis Capital Corp. The shares are expected to begin trading Friday on the Nasdaq Stock Market under the symbol TRNR.

(Updates with Aegis Capital in last paragraph)

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2023 Bloomberg L.P.

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Fitness Startup Forme Prices US IPO at Top of Range - Yahoo Finance

LAKELAND, Fla., May 2, 2023 /PRNewswire/ -- Florida Southern College will host its Spring 2023 Commencement exercise starting at 1:30 p.m. on Saturday, May 6, 2023, at the RP Funding Center in Lakeland. Doors will open at noon. This is the 139th Commencement exercise for the College.

Florida Southern College, Lakeland, Fla. (PRNewsfoto/Florida Southern College)

The keynote speaker for this year's ceremony will be Mr. John K. Adams '92. Mr. Adams is a Board Member and the Chief Executive Officer of Altus Fire & Life Safety. He is an accomplished executive with 25 years of leadership experience and expertise in generating revenue and financial growth that consistently exceed industry standards in diverse markets such as healthcare, medical/surgical products, and distribution, as well as information technology and consumer services.

The College anticipates approximately 450 students will be awarded their undergraduate degrees, including 264 from the School of Arts and Sciences, 105 from the Barney Barnett School of Business and Free Enterprise, 68 from the Ann Blanton Edwards School of Nursing and Health Sciences, and 15 from the School of Education. Graduates represent almost all 50 states and seven countries, including Brazil, Chile, Colombia, Croatia, Italy, Germany, and Switzerland.

Additionally, 44 graduate degrees and seven doctoral degrees will be conferred.

The senior speaker will be Katharine Grace Wall, who will earn her bachelor's degree in chemistry with minors in psychology and biology. She is originally from Jacksonville, Fla.

During the ceremony, Florida Southern will present the President's Scholar Medal for superb academic achievement, which is not revealed before commencement. It is awarded in recognition of a student's academic record and demonstrating great promise for future success.

Previously announced, The Ben and Janice Wade Outstanding Teaching Award was awarded to Dr. Shameka Shelby, Ph.D., department chair and associate professor of chemistry, while the 2023 Honor Walk recipient was bestowed upon Nathalie Vanessa Moreno '23 of Union, N.J.

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The ceremony is open to graduates and ticketed guests and will be streamed live at flsouthern.edu/graduation.

About Florida Southern College

Founded in 1883, Florida Southern College is the oldest private college in the state. The College maintains its commitment to academic excellence through 70+ undergraduate programs and distinctive graduate programs in business administration, education, nursing, and physical therapy. Florida Southern has a 14:1 student-to-faculty ratio, is an award-winning national leader in engaged learning, and boasts 30 NCAA Division II National Championships. Florida Southern is ranked at #8 among the "Best Regional Universities in the South" by U.S. News & World Report in its 2022 "Best Colleges" guide and is included in The Princeton Review's 2022 Best 387 Colleges guide and the "Fiske Guide to Colleges 2022." The 2021-2022 Colleges of Distinction guidebook praises Florida Southern's AACSB accredited Barney Barnett School of Business and Free Enterprise alongside the College's School of Education and its Ann Blanton Edwards School of Nursing and Health Sciences. Poets&Quants, U.S. News & World Report, Fortune, and The Princeton Review further laud the Barney Barnett School of Business and Free Enterprise and the Ann Blanton Edwards School of Nursing and Health Sciences as foremost programs in the nation for business and nursing education. Home to the world's largest single-site collection of Frank Lloyd Wright architecture, FSC has appeared on The Princeton Review's top 20 "Most Beautiful Campus" national listing for 12 consecutive years. Connectwith Florida Southern College.

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SOURCE Florida Southern College

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FLORIDA SOUTHERN COLLEGE TO HOST 2023 SPRING COMMENCEMENT EXERCISES ON SATURDAY, MAY 6 - Yahoo Finance

| Tyler Garnettgarnet@thereminder.com

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Friends Assistant Treasurer Jackie Doyle (left), Friends Vice President Peg Hinkle (center) and a representative of ProShred take a picture at last years event.Photo credit: Kathy Green

LUDLOW The Friends of the Ludlow Senior Center will be hosting a free drive-thru shredding event on Saturday, May 6, from 9-11 a.m. in the Ludlow Senior Center parking lot.

The Senior Center is located at 228 State St.

According to Friends of the Ludlow Senior Center President Kathy Green, everyone from the community is invited but each car is limited to five boxes or bags of paper.

ProShred is the paper shredding company that will have a truck at the event for immediate shredding of residents personal documents.

Green said that there will be people in the parking lot to assist with transporting any boxes or documents from a persons car.

Reports of scams and financial crimes are always in the news and the elderly population is a heavily affected age group when it comes to scammers.

According to a study done by ConsumerAffairs, older adults are swindled out of more than $3 billion each year and suffer an average loss of $34,200.

Even though this event is open to anybody, Green is looking forward to helping the senior population specifically.

She said, With all the fraud and that type of thing where seniors are a target for fraud often time, we like to offer that service just so that it is safer for them to throw their important papers away rather than just throw it in the trash and risk someone finding something.

Green added that is better to have it at the Senior Center so that the senior citizens can go somewhere they feel comfortable.

The goal is to process as many boxes as possible of financial information safely for both our seniors and the town and offer that service free of charge, so people dont feel obligated to pay for that service, Green said.

Although the event is free, Green said The Friends are happy to accept any and all donations.

The Friends of the Senior Center is a nonprofit organization that has been around since 1981 and, according to Green, their sole purpose is to fundraise and accept donations to supplement programs at the Senior Center.

The Friends currently pay for the exercise classes at a discount, monthly entertainment, landscaping and new patio furniture for the summer.

Green said she is excited to have the shred event return after not being able to put it on during the coronavirus pandemic.

The Friends of the Senior Center hosted a shred event after the pandemic but said they was limited participation from the public due to it being on a Wednesday.

Green added, We hope to do this event every year or every 18 months. Now that is going to be a Saturday, we are hoping we will be able to support the public.

Read the original:
Friends of the Ludlow Senior Center to host shredding event - Reminder Publications

The cost of taking over Total Fitness and hiring new recreation department personnel is adding up for Habersham County residents. The county has done away with free access to its indoor swimming pool and will soon start charging membership fees.

The move reverses a commission decision in September 2021 to waive fees for county residents and give them free access to the pool and gymnasiums. At the time, the county did not own Total Fitness.

Since taking on the failing fitness center from Habersham Medical Center, the county has hired a new program and fitness specialist to manage it. That position is in addition to three other full-time and four part-time positions county commissioners approved for the recreation department last year. [Habersham County Recredation Department Director Brooke Whitmire has asked for two more new positions in next years budget.]

To offset the additional expenses at the rec department, county commissioners recently voted 4-1 to reinstate user fees.

Commissioners Ty Akins, Dustin Mealor, Bruce Palmer, and Jimmy Tench eliminated free swimming by adopting a new fee structure proposed by Whitmire. The plan includes an All Access Pass for use of the pool and newly-acquired fitness facility at the Ruby C. Fulbright Aquatic Center in Clarkesville.

Unlike the old fee structure, the new rates are based on age and do not include a discounted family plan. Children under 18 are barred from using Total Fitness. They may still swim for free if theyre accompanied by a paying adult. However, those adult memberships are now more expensive for many county residents.

In-county adults ages 26-64 must now pay $45 more yearly for memberships than under the old plan. Senior citizens (65 and older), county employees, active duty military, and veterans will pay $55 less.

Without the discounted family rate, the difference in price for a family of six will amount to hundreds more dollars annually.

The table below demonstrates the old fee structure that was used from 2013 to 2021.

This table outlines the new fee structure.Source: Habersham County

Whitmire told commissioners that she and her staff surveyed surrounding counties and YMCAs with similar facilities. They feel the new fee structure is appropriate compared to surrounding areas.

Habersham County Commission Vice Chair Bruce Harkness was the only commissioner to vote against reinstating user fees at the aquatic center. He voted against the new fees, saying he was ashamed to start charging county residents again for something they were given for free, especially those who are underprivileged.

If you dont buy the package, you cant go swimming for free? Harkness asked during the April 17 meeting.

Thats right, replied Habersham County Manager Alicia Vaughn.

Vaughn explained that there would be some free days during school holidays and during summer break, but otherwise, it would be covered in the membership package.

I was very proud of the way we said we would allow children to go to the aquatic center and play. Man, that was a great day; and now we are doing something [to take that away]. I will be a no vote, Harkness said moments before casting the lone dissenting vote.

Commissioner Harkness also expressed his continuing concerns about the county running a fitness center that competes with local businesses.

We have taxpayers that have businesses gyms in this community paying taxes, paying mortgages, paying light bills. They depend on people to come and pay for memberships to come to their gym, Harkness said. Im telling you, I do not believe government should be in competition with local taxpayers.

Several audience members at the meeting voiced their approval with a Here, Here.

Commissioner Mealor expressed similar concerns when he voted with Akins and Palmer to assume control of Total Fitness at a called meeting earlier this year.

We had no business being in the hospital business; I really dont think we should be in the gym business, Mealor said before voting to take over Total Fitness. He and the other commissioners voted on a contingency that they would re-evaluate the success of the program at the start of the 2024 budget year to determine whether to keep it as a county-run program or request proposals from private companies to run it.

Mealor said then that he wouldnt mind the county retaining control of the fitness center as long as it doesnt lose money.

On April 17, Whitmire said that 84 adults and young adults were already enrolled as members through Total Fitness. That number did not include those paying through insurance programs such as Silver Sneakers.(Jerry Neace/Now Habersham)

Vaughn said she felt confident in the program and that other services that are separate from the membership, such as exercise classes, would generate additional revenue to offset expenses.

Commissioner Mealor asked if the county has a plan in place for how to refund fitness center memberships if commissioners decide to shut it down.

Whitmire stated that about 98% pay for their membership with a credit/debit card, making it easier to reimburse members if a refund is necessary. Those who paid in person with cash would be reimbursed through the finance office.

The county has a scholarship program for those who cant afford memberships. Whitmire said people in the community may apply and also donate to the fund.

The new fees go into effect on May 1st.

Link:
Commissioners raise rec department fees to pay for Total Fitness - Now Habersham

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