New Yorkers seek to shed pandemic pounds

NEW YORK - As fitness-conscious New York emerges from the pandemic, many residents are hitting the gym to get back in shape, but without putting too much pressure on themselves after the psychological stresses of the past 15 months.

Thirty-year-old Benny Maidenbaum comes from a family of sportsmen and said he's always been "very active." Basketball twice a week and pounding sidewalks as a real estate agent kept him fit.

But in March 2020, all that stopped.

"I had no activity, was sitting at home. I gained weight, like 15-20 pounds (7-9 kilograms). They call it 'corona weight,'" he tells AFP at TS fitness studio on Manhattan's Upper East Side.

Health journals and articles have indeed talked about "Quarantine 15" -- unwanted extra pounds gained from the upheaval of our daily routines, including lack of activities and emotional eating caused by the anxiety of the pandemic.

About 42 percent of American adults said they had gained more weight than they intended -- an average of 29 pounds -- during the pandemic, according to a survey conducted by the Harris Poll for the American Psychological Association.

Angela Thuman, a 42-year-old bank worker, lost 32 pounds over the winter before the pandemic struck. She put it back on during the COVID crisis.

"It made me depressed and my anxiety was sky high. I had no motivation whatsoever," said Thuman, who lives in Maryland. 

Maidendaum said he found himself stuck at home eating junk food, without any interest in healthy options.

"It's like you're in a hole. There is no way out," he said.

Maidenbaum says TS Fitness has helped him "break the cycle" of unhealthy living.

Founder Noam Tamir says the studio has seen attendance increase significantly in recent weeks.

"With summer coming, being outside more, not fitting into the clothes they used to and obviously revealing more of their body, they want to get into a fitness routine," he said.

The studio has offered Zoom classes throughout the pandemic but people "crave that human-to-human contact," Tamir added.

Khristel Rhoades, a 40-year-old stay-at-home mother, notes that there are more people in Central Park now than during the pandemic's early days.

"People are more comfortable. Initially, people would kind of jump when they thought you were coming by," she said while walking on the paved loop that goes around Manhattan's green lung.

'STIGMATIZATION'

Rhoades is among those who found exercise helped them through the pandemic.

"It's kept me sane for sure," she said.

Many specialists warn against stigmatizing weight gain, particularly at a time when people are still feeling extremely fragile psychologically.

"The very last thing we need right now is a diet," warned author Virginia Sole-Smith in her Burnt Toast newsletter.

"It's so much more important to have compassion for everything your body has gone through in the past year. And maybe even pride, for everything your body has helped you survive," she added.

But for Thuman, she said she had "a little bit of motivation" to lose weight as the pandemic dragged on, after separating from her husband.

Thanks to steady walks, a new diet and Facebook groups, Thuman has lost 22 pounds and is almost down to the weight she was pre-pandemic.

"I like the way that I feel now," she told AFP.

Like many, Maidenbaum refuses to set a target for his weight loss.

"If you put a timeframe, I realize you're building up a lot of pressure on yourself," he said, choosing to focus instead on a healthy lifestyle.

"As long as you show up and put in the work, that's really all that matters."

Agence France-Presse

Gym not for you? Easy home tasks also help heart - study

PARIS - Mowing the lawn or washing the car are among simple activities that can reduce the risk of heart attack or stroke by almost 30 percent in people over 60, researchers said Tuesday.

A study in Sweden found that older people who were physically active around the house stayed healthier longer than couch potatoes -- regardless of whether they also did any kind of "formal" exercise like jogging or going to the gym.

"A generally active daily life was, regardless of exercising regularly or not, associated with cardiovascular health and longevity in older adults," said the study in the British Journal of Sports Medicine.

While the health risks of prolonged sitting and the benefits of regular exercise have both been well documented, the contribution to good health of "non-exercise physical activity (NEPA)" is not fully understood.

For the study, researchers screened nearly 4,000 Swedish 60-year-olds in 1997-99 and tracked their health for an average 12.5 years.

The participants recorded how frequently they performed certain activities, including doing home repairs, cutting the lawn or hedge, car maintenance, going hunting or fishing, cycling, and gathering mushrooms or berries.

The researchers found that people with high levels of physical activity, excluding formal exercise, had a 27 percent lower risk of contracting cardiovascular disease compared with inactive people, and a 30 percent lower risk of death from all causes during the study period.

The results were "not significantly different" from those for people who did do regular formal exercise but had low NEPA levels, the study said.

Those who did both had the lowest risk.

"Promoting everyday NEPA might be as important as recommending regular exercise for older adults" -- boosting individual and population health as the demographic shifts towards an ever-older population in many parts of the world, the study said.

The researchers factored in other lifestyle factors that could influence the results, including alcohol intake, education level, smoking habits, and diet.

And they warned that care should be taken applying the findings in cultures that may have different physical activity habits and levels.

source: interaksyon.com

6 exercises to help ease your lower back pain

Everyone experiences lower back pains because of staying in one position for a long time, including sitting on one’s desk during office hours or staying on your feet for the whole day.

Physical therapists from Manila Doctors Hospital’s Department of Rehabilitation Medicine recommend these simple exercises for your lower back to soothe your tensed muscles.




1. Anterior-Posterior Pelvic Tilting
This exercise is meant to re-educate on pelvic awareness and strengthen the gluteus maximus.


Position
Supine lying with both knees bent and one hand placed beneath the back.

Technique
• Flatten the back against the bed by pressing on the hand.
• Hold the contraction for 6 seconds.

2. Knee hug/Knee to Chest
This is a flexibility exercise to stretch the tightened  muscles behind the leg and the back.


Position
Supine lying with arms at the side.

Technique
• Bring one knee to chest with hands clasped behind the  thighs; hold the position for 15 seconds.
• Progress the exercise bring both knees to chest with hands clasped behind both thighs.
Hold position for 15 seconds.

3. Sit-ups
This exercise strengthens the abdominals.


Position
Supine lying with both knees bent, arms at sides.

Technique
• Attempt to reach for both knees by lifting both shoulders partially from bed.
• Hold the position for 6 seconds if tolerated.

4. Toe-touch/Toe reach
This stretches the muscles behind the leg and lower back.


Position
Sit at the edge of a bed, sofa, or bench with one leg dangling.

Technique
• Slide both arms on legs in an attempt to reach for toes.
• Hold position for 15 seconds.

5. Forward Lunge Position
This is a flexibility exercise to stretch the hamstrings of the straight leg and to strengthen the thigh muscles of the bent leg.


Position
Place one leg forward, one leg behind with feet directed forward.

Technique
• Bend the forward leg without letting the knee extend beyond the tooes. The back leg should be kept straight.
• You are doing it right if you feel a stretch at the hamstrings muscles of the back leg.
Hold the position for 15 seconds.<

6. Wall sides
This flexibility exercise re-educates on pelvic awareness in standing and prevent tightness of back structures.

Position
Stand with the back against the wall with feet about 12 inches apart.

Technique
Flatten back against the wall. Hold this position and slide back against the wall while slowly bending both knees should not extend beyond the toes.
Hold the position for 6 seconds.
Perform each exercise twice a day with 10 repetitions per exercise. Count aloud when doing the exercise to prevent breath holding, and stop the exercise the moment pain increases in intensity.

The Department of Rehabilitation Medicine (DRM), together with its dynamic team of physiatrists, physical, occupational, and speech therapists, is an advocate of a holistic approach in the diagnosis and treatment of impairment to improve the quality of life of the physically-challenged individuals.

• DRM is open Mondays to Fridays at 7:00am-7:00pm and Saturdays at 8 am-5 pm and is located at the ground floor of Manila Doctors Hospital, 667 United Nations Ave., Ermita, Manila. You may reach them at these numbers (+632) 524-3011 local 3290 or 8145. For more information, visit http://www.maniladoctors.com.ph.

source: interaksyon.com

Harley Pasternak: How to Get a Hollywood Butt

Tush, rump, derriére – no matter what you call it, there's no denying that an incredible backside has launched many Hollywood careers.

So who should be crowned Best Butt?

This debate pops up so often that there are entire websites dedicated to the question.

Some like small perky butts like those found on Gisele Bündchen, Adriana Lima, Jessica Alba, Blake Lively, and Maggie Q.



Others prefer buxom, rounder butts like Rihanna, Sofia Vergara, and Jennifer Lopez.

Or you may favor fuller, more prominent butts like Kim Kardashian, Nicki Minaj and Beyoncé.

Regardless of what your butt looks like, all of these shapes are healthy and fantastic.

My job requires me to help my celebrity clients sculpt, tone, shape, and tighten their tushes (well, improve upon what their parents gave them). Here are a few easy ways to transform your bum.

The Skater Lunge

Have you ever watched figure skating? You'll notice ice skaters have the best butts in the world! The skating motion really targets the glutes. The skater lunge tries to mimic that motion by working your lower body side to side more so than traditional lunges. Standing upright, step back and across your body with your right leg, dropping your right knee almost to the ground just outside of your left foot. Then drive back up and across. Repeat the same with the other leg.

Harley's Kickoff Blog Tip: Walk 10,000 Steps to Get Fit

The Stiff Leg Dead Lift

While keeping your knees locked (with a tiny bend in the knee), stick your butt back as far as you can without rounding your lower back. Roll your weight on your heels and you drive your butt back, then onto your arch as you stand up right. As you feel more comfortable with the movement, try adding some weight (like dumbbells or a HarleyBar).

The Superman

Lay on your stomach keeping your legs and arms straight. Next, gradually lift your limbs a few inches off the floor and hold for two to five seconds. This helps strengthen your lower back and upper butt, which lifts and shapes your seat.

You may be wondering why a lower back exercise named after a superhero will help you get a perfect butt – that's easy. This exercise works the muscles of your lower back and upper butt. By strengthening this region, you will help lift and shape your butt while emphasizing the sexy "sway back" that helps make a good butt look like a GREAT BUTT!

Try doing each of these exercises for three sets of 20 reps a couple times a week, and you'll have a better booty.

Check back every Wednesday for more insider tips on Hollywood's hottest bodies – and learn how to get one yourself! Plus: follow Harley on Twitter at @harleypasternak.

source: people.com

For Some, Exercise May Increase Heart Risk

Could exercise actually be bad for some healthy people? A well-known group of researchers, including one who helped write the scientific paper justifying national guidelines that promote exercise for all, say the answer may be a qualified yes.

By analyzing data from six rigorous exercise studies involving 1,687 people, the group found that about 10 percent actually got worse on at least one of the measures related to heart disease:blood pressure and levels of insulin, HDL cholesterolortriglycerides. About 7 percent got worse on at least two measures. And the researchers say they do not know why.

“It is bizarre,” said Claude Bouchard, lead author of the paper, published on Wednesday in the journal PLoS One, and a professor of genetics and nutrition at the Pennington Biomedical Research Center, part of the Louisiana State University system.

Dr. Michael Lauer, director of the Division of Cardiovascular Sciences at the National Heart, Lung, and Blood Institute, the lead federal research institute on heart disease and strokes, was among the experts not involved in the provocative study who applauded it. “It is an interesting and well-done study,” he said.

Others worried about its consequences.

“There are a lot of people out there looking for any excuse not to exercise,” said William Haskell, emeritus professor of medicine at the Stanford Prevention Research Center. “This might be an excuse for them to say, ‘Oh, I must be one of those 10 percent.’ ”

But counterbalancing the 10 percent who got worse were about the same proportion who had an exaggeratedly good response on at least one measure. Others had responses ranging from little or no change up to big changes, seen in about 10 percent, where risk factor measurements improved anywhere from 20 percent to 50 percent.

“That should make folks happy,” said Dr. William E. Kraus, a co-author of the study who is a professor of medicine and director of clinical research at Duke. He was a member of the committee providing the scientific overview for the Department of Health and Human Services’ national exercise guidelines, which advise moderate exercise for at least 150 minutes a week.

The problem with studies of exercise and health, researchers point out, is that while they often measure things like blood pressure or insulin levels, they do not follow people long enough to see if improvements translate into fewer heart attacks or longer lives. Instead, researchers infer that such changes lead to better outcomes — something that may or may not be true.

Some critics have noted that there is no indication that those who had what Dr. Bouchard is calling an adverse response to exercise actually had more heart attacks or other bad health outcomes. But Dr. Bouchard said if people wanted to use changes in risk factors to infer that those who exercise are healthier, they could not then turn around and say there is no evidence of harm when the risk factor changes go in the wrong direction.

“You can’t have it both ways,” Dr. Bouchard said.

The national guidelines for exercise are based on such inferences and also on studies that compared the health of people who exercised with that of people who did not, a weak form of evidence often said to be hypothesis-generating rather than proof.

“We do not know whether implementing exercise programs for unfit people assures better outcomes,” said Dr. Lauer of the heart institute. “That has not been established.” And so, he said, “there is a lot of debate over how strong the guidelines should be in light of weak evidence.”

Authors of the study say people should continue to exercise as before, but might also consider getting their heart disease risk factors checked on a regular basis. No intervention, including drugs, works for everyone, Dr. Kraus said. So it should not be surprising that exercise does not work for some.

“I am an exercise guy; I believe in exercise for health,” Dr. Kraus said. “I would rather have everyone exercise. But you can’t ignore the data.”

Still, he added, even if someone does not get the expected benefit in some heart risk factors, there are other reasons to exercise: for mental health and to improve physical functioning.

And while the researchers would like to spare people from adverse exercise effects, Dr. Bouchard said, “It is not possible yet to make more specific recommendations because we do not understand why this is happening.”

Dr. Bouchard stumbled upon the adverse exercise effects when he looked at data from his own study that examined genetics and responses to exercise. He noticed that about 8 percent seemed to be getting worse on at least one measure of heart disease risk. “I thought that was potentially explosive,” he said.

He then looked for other clinical trials that also examined exercise under controlled conditions, making sure that participants actually exercised and did not change their diets, and carefully measuring heart risk factors and how they changed with an exercise program. He found five studies in addition to his own. In all the studies, a proportion of people, about 10 percent, had at least one measurement of heart disease risk that went in the wrong direction.

Then the researchers asked if there was some way of predicting who would have an adverse effect.

They found it was not related to how fit the people were at the start of the study, nor to how much their fitness improved with exercise. Age had nothing to do with it, nor did race or gender. In some studies subjects were allowed to take medications to control their blood pressure or cholesterol levels. In others they were not.

Medication use did not matter. The study subjects exercised at a range of intensities from very moderate to fairly intense. But intensity of effort was not related to the likelihood of an untoward effect. Nothing predicted who would have an adverse response.

Some experts, like Dr. Benjamin Levine, a cardiologist and professor of exercise sciences at the University of Texas Southwestern Medical Center, asked whether the adverse responses represented just random fluctuations in heart risk measures. Would the same proportion of people who did not exercise also get worse over the same periods of time? Or what about seasonal variations in things like cholesterol? Maybe the adverse effects just reflected the time of year when people entered the study.

But the investigators examined those hypotheses and found that they did not hold up.

Dr. Kraus said researchers needed to figure out how to tailor exercise prescriptions to individual needs. For example, people with good cholesterol and insulin levels but worrisome blood pressure would want to know if exercise made their blood pressure rise. A rise in blood pressure would not be compensated by improvements in already good cholesterol or insulin levels.

Dr. Lauer said that if nothing else, the study pointed out the need to know more about what exercise actually does. “If we are going to think of exercise as a therapeutic intervention, like all interventions there will be adverse effects,” he said.

He said, “There is a price for everything.”

source: nytimes.com

Moderate exercise linked to quicker conception: US study

Moderate exercise is tied to greater success among women trying to get pregnant, but those who work out vigorously take longer to conceive, an international study has found.

"This study is the first to find that the effect of physical activity on fertility varied by body mass index," said lead author Lauren Wise, a reproductive epidemiologist at Boston University. Body mass index (BMI) is a ratio of height to weight.

Researchers in the United States and Denmark followed more than 3,500 Danish women aged 18 to 40 who were trying to conceive over the course of a year for the study, published in the journal Fertility and Sterility.

All reported being in a stable relationship with a male partner and were not receiving any fertility treatments.

Participants estimated the number of hours per week they had spent exercising in the past year, as well as the intensity of their workouts. Over the course of the study, nearly 70 percent of all women became pregnant.

The researchers found that moderate exercise, such as walking, cycling or gardening, was associated with getting pregnant more quickly for all women, regardless of weight.

Women who spent more than five hours per week doing moderate exercise were 18 percent more likely to become pregnant during any given menstrual cycle than women who performed moderate exercise for less than an hour each week.

However, normal-weight and very lean women who reported high levels of vigorous exercise, such as running or aerobics, took longer to get pregnant. Those who exercised vigorously for more than five hours each week had a 32 percent lower chance of becoming pregnant during a given cycle than women who did not exercise vigorously at all.

There was no association between vigorous exercise and the time it took overweight or obese women—those with a BMI of 25 or greater—to become pregnant.

While the study was large and well designed, there were some weaknesses, said Bonnie Dattel, an obstetrician at Eastern Virginia Medical School in Norfolk, Virginia, in an email.

Because the amount and intensity of exercise was self-reported, participants could have underestimated or overestimated their activity levels, she said.

The results also don't mean exercise was responsible. Women who took longer to conceive could also have modified their exercise patterns, the researchers noted, making the relationship the opposite of what it appeared.

In general, overweight and obese women have higher rates of fertility issues and a variety of pregnancy complications, said Richard Grazi, a reproductive specialist at Genesis Fertility in Brooklyn, New York, who was not part of the study.

"Fat is metabolically active—it makes estrogens," he said.

That extra estrogen can suppress other hormones responsible for ovulation, which can lead to irregular menstrual cycles or even a lack of menstruation.

On the other hand, it's not clear why lean women who exercise vigorously may take longer to become pregnant.

Having too little body fat may be a factor for some women, and it's known that competitive female athletes and very underweight women sometimes experience menstrual irregularities.

Exercise may also affect the fertilized egg's ability to implant in the uterus. One previous study of women undergoing in vitro fertilization found a higher risk of implantation failure among women who did a lot of running or cycling.

"I recommend exercise to all my patients, and a moderate level is always best for conception and pregnancy," said Wise. –Reuters

source: gmanetwork.com