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Boston Moms: Let’s Spend Olympics Savings On Gym And Recess For Kids

(Steven Depolo/Flickr)

(Steven Depolo/Flickr)

By Kate Lowenstein
 and Ramika Smith
Guest contributors

We have a suggestion for how to spend some of the billions of dollars that Boston will likely save by not hosting the Olympics: How about we invest even 1 percent of that into the bodies and brains of our children by ensuring they get ample physical education and recess time?

Instead of spending billions to have elite adult athletes playing sports in our city, we can at least give our own Boston Public Schools kids the chance to run and play here.

Most parents of kids in the city’s public schools assume their children get recess every day, as we did when we were kids, but the reality turns out to be quite different. While the CDC recommends that all children get at least 60 minutes of vigorous exercise every day, and at least 30 minutes of school-time physical activity, many of our schools allow for as little as 20 minutes, if that.

Over the past two decades, accelerated by No Child Left Behind’s focus on testing, the tendency has been to reduce or eliminate physical education and recess. And our school administrators and legislators look the other way without recognizing the overwhelming amount of evidence that shows the significant academic and mental health benefits of these physical activity breaks.

Recess and physical education are as integral to a long school day as are Math, Science, and English.

In January of 2009, the journal Pediatrics published a groundbreaking study of 11,000 third-graders, comparing those who had little or no daily recess with those that had more than 15 minutes of recess per day. The findings show that children who have more recess time behave better in the classroom and are likelier to learn more.

In January of this year, The Boston Foundation released a report: “Active Bodies, Active Minds: A Case Study on Physical Activity and Academic Success in Lawrence, Massachusetts.” The report found that only 15 to 20 percent of Massachusetts children are meeting the 60-minute daily recommendation for physical activity and only 10.2 percent were meeting the school-time recommendation of 30 minutes.

It also underscored what we already know from many other studies; that children in schools that provide an adequate amount of time and opportunity (and encouragement) for daily physical activity, in the form of recess, gym classes and movement breaks, have higher MCAS scores in both math and ELA. Continue reading

Roxbury Center Targets Health Disparities In Boston’s Poorest Neighborhoods

Whittier Street Health Center opened its community vegetable garden on June 24. (Courtesy of Chris Aduama)

Whittier Street Health Center opened its community vegetable garden on June 24. (Courtesy of Chris Aduama)

By Marina Renton
CommonHealth Intern

When it comes to health in Boston, it’s hard to deny there’s a great divide across neighborhoods.

Need proof? A 2013 Boston Public Health Commission report found that, from 2000 to 2009, the average life expectancy for Boston residents was 77.9 years. But in the Back Bay, it was higher — 83.7 years — compared to Roxbury, where the average life expectancy was 74.

If you want to get even more local, you can analyze the same data by census tract, where life expectancy varies by as many as 33 years: 91.9 years in the Back Bay area between Massachusetts Avenue and Arlington Street, and 58.9 years in Roxbury, between Mass. Ave. and Dudley Street and Shawmut Avenue and Albany Street. That’s according to a 2012 report from the Center on Human Needs at Virginia Commonwealth University in Richmond.

The Whittier Street Health Center in Roxbury is trying to tackle the disparities in a very concrete way. With the launch of a new fitness club and community garden, the center is trying to make healthy food and exercise opportunities available and affordable to all, despite geography.

“What we’re trying to do is to remove those social determinants and barriers that are causing these [health] disparities,” said Frederica Williams, president and CEO of the health center.

‘If I Sweat, I’m Doing Something Right’

The fitness club and garden initiatives just launched June 27, but the Whittier Health and Wellness Institute is already drawing in community members.

Eight months ago, Wanda Elliott weighed 256 pounds. On a visit to her Whittier Street physician, she learned her blood pressure was high — high enough that she had to start taking medication. That was the wake-up call that motivated her to change her diet and start exercising.

“I was dragging,” she said.

Elliott began exercising at a local Y but joined the Whittier Street fitness club when it opened. In eight months, she has lost 52 pounds, leaving her 4 pounds shy of her 200 pound goal weight.

“I have two knee replacements, so I have to keep active every day,” she said. Trainers at the center helped her learn to use the exercise machines, and now it feels like a routine, she said.

“I feel addicted to working out. I feel like if I sweat, I’m doing something right,” she said. “From 256 to 204, I feel like a model. I can walk the runway; that’s how energized I feel now.”

Elliott is now off her blood pressure medication. She is working on making changes to her diet “slowly but surely,” drinking more water, eating more salad, and cutting back on red meat. Continue reading

Study: Jolt Of Java Before Exercise Makes Legs Stronger But Not Arms

(Wikimedia Commons)

(Wikimedia Commons)

By Marina Renton
CommonHealth intern

Wondering whether you should forgo your Starbucks run in favor of a cross-country run before work? According to a study just out in the June issue of the journal Medicine & Science in Sports & Exercise, no need to give up your morning cup (or two) of coffee for a trip to the gym. In fact, the caffeine could enhance your performance — particularly your legwork.

The study is titled “Caffeine’s Ergogenic Effects on Cycling: Neuromuscular and Perceptual Factors.” (Vocabulary note: “Ergogenic” means “enhancing physical performance.”) It consisted of two experiments in which young adults consumed caffeine — equivalent to between two and three cups of coffee — and then cycled using their legs and arms.

The researchers found that caffeine improved leg muscle performance but not arm muscle performance, and it decreased sensations of pain and perceived effort in both legs and arms when the exercise was at a moderate intensity level.

The takeaway? Barring any special circumstances — like being adversely affected by caffeine or having heart trouble — you needn’t hesitate to caffeinate before you exercise.

I spoke with Christopher Black, assistant professor of Health and Exercise Science at the University of Oklahoma and lead author of the study. Our conversation, lightly edited:

Could you summarize the study’s results?

There are multiple parts to the study but, in general, here’s what we found: Consumption of a 5-milligram-per-kilogram body weight dose of caffeine — which is the equivalent of maybe two to three cups of coffee depending upon how much you weigh and what kind of coffee it is — improves cycling performance if you ride the bike with your legs. But, that same dose does not improve cycling performance if you ride the bike with your arms. And that’s the big, real-world performance measure of things.

We ascribe that difference of effect to the fact that caffeine improved people’s strength in their legs but not in their arms. And it improved that strength by allowing them to turn on more of their muscle.

In what form were people given the caffeine? Continue reading

Is There A Lesson About Treadmills In Sandberg Spouse Death? Yes: Keep Exercising

(MilitaryHealth/Flickr)

(MilitaryHealth/Flickr)

In this 2013 file photo, Sheryl Sandberg, COO of Facebook, and her husband David Goldberg, CEO of SurveyMonkey, walk to a conference in Sun Valley, Idaho. (Rick Bowmer/AP)

In this 2013 file photo, Sheryl Sandberg, COO of Facebook, and her husband David Goldberg, CEO of SurveyMonkey, walk to a conference in Sun Valley, Idaho. (Rick Bowmer/AP)

The subject line of an email I got last night didn’t mince words: “Exercise can kill you.”

Not exactly the conclusion I’d draw from the tragic death of Sheryl Sandberg’s husband, Dave Goldberg, who is reported to have died of head trauma and blood loss after falling off a treadmill while on vacation in Mexico.

Not surprisingly, the flukish, apparently accidental death of a high-profile spouse led to predictable follow-up stories on the dangers of exercising on treadmills.

From Quartz, under the headline, “After Dave Goldberg’s tragic death, it’s worth a reminder: Treadmills are dangerous:”

Treadmills are notorious for causing accidents—occasionally fatal ones. The machines’ powerful motors and fast-moving belts can punish any momentary loss of balance with bruises, sprains, broken bones, friction burns, or worse. Distractions like watching TV or reading while running increase the likelihood of an injury.

The Washington Post reports on the “risks of treadmills in the era of smart phones:”

But his freakish accident actually isn’t that rare. Every year, tens of thousands of Americans are injured on treadmills. Thousands are taken to the emergency room. A handful die.

Data suggests that the problem is getting worse. As high-tech, high-powered treadmills proliferate, so, too, do the digital distractions that make the machines even more dangerous…

“Almost 460,000 people were sent to the hospital in 2012 for injuries related to exercise equipment,” according to USA Today. “The vast majority—nearly 428,000 were treated and released for their injuries—but about 32,000 were hospitalized or were dead on arrival.”

Treadmills account for the majority of such exercise equipment injuries, Graves told The Washington Post in a phone interview. In a study of 1,782 injury reports from 2007-2011, she found that “treadmill machines comprise 66% of injuries, but constitute approximately only 1/4 the market share of such equipment.

But wait, a reality check, please. Stuff happens. Unpredictable, tragic, life-altering stuff. And we, the survivors, need to keep steady and continue to care for ourselves and for those we love. And that includes exercise.

I asked Dr. Eddie Phillips, director of the Institute of Lifestyle Medicine and an assistant professor of Physical Medicine and Rehabilitation at Harvard Medical School, for his take, and he offered this perspective:

Despite the tragic and paradoxical death of a high profile individual exercising on a treadmill to improve his health we must not lose site of the overwhelming evidence of the benefits of increased physical activity for everyone. Treadmill accidents are rare compared to the pandemic of preventable disease and death from physical inactivity in the majority of the population. Avoiding exercise and remaining sedentary ensures universal increased risks of diseases like diabetes and heart disease as well as premature death and increased health care costs. Continue reading

Why To Exercise Today: Avoid Brain Shrinkage As You Age

MilitaryHealth/flickr

MilitaryHealth/flickr

Middle-age adults take note: the exercise you shirk today may lead to shrunken brain tissue in a couple of decades.

This, according to research presented at the American Heart Association Epidemiology/Lifestyle meeting in Baltimore this week.

After reviewing exercise data taken from more than 1,200 adults who were around 40 years old — a subset of the Framingham Heart Study — researchers found that twenty years later when these same individuals underwent MRI scans, those with “lower fitness levels in midlife also had lower brain tissue levels in later life,” said Nicole L. Spartano, Ph.D., lead author and a postdoctoral fellow at the Boston University School of Medicine.

Though the findings are preliminary, Spartano says it looks like there’s a link between lower fitness levels and faster brain aging. Since the MRI’s in this study were done on people about 58 years old, the researchers didn’t expect to see high rates of dementia, but they did detect “the beginning of shrinkage,” Spartano said. “We look at the brain MRI as an early warning sign for deterioration. This may give us some idea of decreased cognition a decade or so later.”

Specifically, the researchers evaluated fitness based on how the heart changes in the early stages of exercise. Continue reading

Beyond Carb-Cutting: Resolutions After A Trauma — Sleep, Play, Love

(katiebordner/Flickr)

(katiebordner/Flickr)

By Rachel Zimmerman

A friend, trying to cheer me up over the holidays, suggested I find comfort in this fact: “The worst year of your life is coming to an end.”

In 2014 I became a widow, and my two young children lost their father. Needless to say our perspective and priorities have shifted radically.

Last year at this time, my New Year’s resolutions revolved around carbs, and eating fewer of them. This year, carbs are the least of my worries. My resolutions for 2015 are all about trying to let go of any notion of perfection and seek what my mother calls “crumbs of pleasure” — connection, peace and actual joy on the heels of a life-altering tragedy that could easily have pushed me into bed (with lots of comforting carbs) for a long time.

As a mom I know with stage 4 cancer put it, when your world is shaken to its core, your goals shift from things you want to “do” —  spend more time exercising, learn Italian, make your own clothes — to ways you want to “be,” knowing that your life can shift in an instant.

So, with that in mind, here are my five, research-backed, heal-the-trauma resolutions for 2015:

A Restful Sleep

Yes, at the top of my list of lofty life goals is a very pedestrian one: sleep. Lack of sleep can devastate a person’s mental health and without consistent rest, the line between emotional stability and craziness can be slim. (See postpartum depression, for one example.) In my family at least, to ward off depression and anxiety, we need good sleep and lots of it; more Arianna Huffington and less Bill Clinton.

Play, Sing, Dance

The beautiful thing about children is that despite tragedy and loss, they remain kids; they are compelled to play, climb, run and be active. Resilience, as the literature says. In their grief, they can still cartwheel on the beach, play tag or touch football in the park. Shortly after my husband died, I tried very hard to play the games my kids liked, which often felt like that scene in the “Sound of Music” where the baroness pretends to enjoy a game of catch with the children. Soon I learned to broaden my definition of play — really anything, physical, or not — that serves no other purpose other than to elicit pure joy. Continue reading

Project Louise: The Project Ends Now … But It Lasts A Lifetime

baby steps, will 668/flickr

baby steps, will 668/flickr

With the end of 2014 comes the end of Project Louise. The official end, that is. My excellent CommonHealth hosts gave me a year of coaching and support to see how much I could improve my health, and that year is now over. But my efforts to keep improving my health will continue, I hope and believe, for the rest of my life.

In part that’s because I haven’t reached all the goals I set for myself a year ago. I lost some weight, but not as much as I hoped; I exercised more, but I still haven’t developed the consistent exercise habit that I know I’ll need in order to make fitness a real and permanent part of my life.

On the other hand, I have made some real changes that I know will last. My diet is much better than it was a year ago – more vegetables, less junk – and, maybe even more important, my relationship with food is less complicated and neurotic. I still sometimes eat “bad” foods, but I don’t hate myself when I do – and that means I don’t go off on a binge.

That change is part of a larger one, one that Coach Allison Rimm urged me to undertake – and one that, frankly, didn’t immediately strike me as relevant to this project. Gently, consistently and with remarkable success, she has encouraged me to speak more kindly to myself, to focus on what I’m doing right rather than what I’m doing wrong.

Gentle Nudging

It turns out that gentle encouragement works much better than relentless criticism – something I knew and practiced in raising my children, yet somehow needed to learn in “raising” myself. In teaching me this lesson, Coach Allison has given me a priceless and lasting gift.

And that newfound sense of patience with myself is connected to the main reason I’ll keep working on this “project,” the single most important thing it has taught me. More than better nutrition, more than motivation for exercise, what Project Louise has shown me is that nothing lasting happens overnight. Change is a continuous process, not an isolated event.

No Overnight Success

We all fantasize about the life-changing moment, the day that divides our imperfect past from our glorious future – isn’t that what New Year’s Eve is all about? But in fact most days are pretty much like most other days; the calendar may change tomorrow, but we all know that Jan. 1 won’t feel much different from Dec. 31. Continue reading

My Body, My Life: How A Kidney Transplant Got Me Back On The Dance Floor

(SaundiSeptember/Compfight)

(SaundiSeptember/Compfight)

By Grace Clackson
Guest Contributor

In recent years, exercise was not on my radar.  Like many others, I was busy balancing work and family. Honestly, I thought regular gym dates were only for overweight people.  It wasn’t always this way — I loved dancing growing up but just couldn’t make room for it in my adult life.

But all of that changed in 2010.

I found myself more and more fatigued and around the same time my mother died from polycystic kidney disease (PKD), I learned I too had inherited the genetic kidney disorder. Most people with PKD, a chronic kidney disease where clusters of cysts develop primarily within the kidneys, get the disease between their 50’s and 60’s.

I was on the verge of kidney failure at 44 years of age.

Continue reading

Armpit Fat? There’s A YouTube Video For That

By Jessica Alpert

Did YouTube kill the video star?

That’s what some fitness-types are saying. Consumers can access exercise programs of all stripes. From old-world Jack LaLanne to ’80s Jane Fonda, from Insanity to the current YouTube HIIT (high intensity interval training) sessions — the American fitness diet continues to evolve. At the moment, it’s all about free and on-demand.

When Cassey Ho made her first YouTube exercise video, she had her pilates students in mind. Thirty of them. It was 2009 and Ho had recently moved from California to Boston to try a career in fashion buying. A few months later, she checked in on that YouTube video and there were thousands of views.

So she decided to make more.

The Blogilates App allows users to search for fellow "POPsters" in their area. (Courtesy of Cassey Ho/Blogilates)

The Blogilates App allows users to search for fellow “POPsters” in their area. (Courtesy of Cassey Ho/Blogilates)

By 2011, Cassey Ho was posting one video a week, calling her unique brand of pilates “POP Pilates,” essentially pilates to pop music. She named her channel “Blogilates” and an empire was born. Today, Cassey Ho was 1.8 million subscribers to her YouTube channel — 60,000 page views a day and 8 million views a month.

Ho credits humility as key to her success. “I think the reason for it’s [Blogilates] growth is the fact that I love teaching. I genuinely want to help people.”

Reach people she does — Blogilates is now the top fitness channel on the network. Ho also has a book deal, a DVD release and more original designs from her clothing line in the works for 2015.

YouTube has become the DIY video destination, from cupcakes to cosmopolitans, appliance repairs and yes — ab workouts — there’s a video for every problem. Even armpit fat. Huge audiences combined with social media savvy has made the everyday people who dole out this advice into celebrities. “People cry and shake and get crazy when they see me,” says Ho. She occasionally does tours to give live classes around the country. “When you go to Blogilates meet-ups, there are hundreds of people there and I get to hear their stories…and how these videos helped them battle eating disorders, lose a ton of weight. They are so positive and kind — they don’t mind having to wait five hours in line to meet me. They make me want to work harder.”

And it’s these young enthusiastic fans that are driving the YouTube content bonanza. In the first quarter of 2014, according to Nielsen, consumers aged 18-24 viewed 2 hours and 28 minutes of online videos per week — that’s nearly an hour more than the average for all adults.

Cassey Ho isn’t alone. There’s the two friends behind “Tone It Up,” Elliot Hulse who creates videos like “Exercise for Heartbreak and Pain,” and the husband and wife team behind “Fitness Blender” (known simply as Daniel and Kelli). Daniel and Kelli started their channel in their garage — in fact they still record videos there.

According to OpenSlate, a video analytics platform that analyzes all ad-supported content on YouTube, Fitness Blender averages around 8 million views per month. In an introduction video, Daniel explains that they started their channel because they “there weren’t any fitness websites out there that actually focused on fitness — they were all about make-up, all about clothes, all about what you look like — not about what you do.” Kelli adds that “everyone should have access to health fitness information regardless of their income or access to a gym.”

Tolga Ozyurtcu, a clinical assistant professor in the department of kinesiology and health education at the University of Texas at Austin, says the YouTube brand of exercise is more “personalized and more personal.

“In the past, the marketplace of exercise television or videos had to be more middle-ground…the new stuff is hyper-focused.” Continue reading

Why To Exercise (Outdoors) Today: Tranquility For Aging Ladies

(frodrig/Flickr)

(frodrig/Flickr)

It’s cold, it’s dark, it’s uninviting out there. So, all the more reason to drag yourself outside and do something.

In yet another study on how exercise can combat the bad physical and mental effects of aging, new research suggests that women who can get out the door, fight the elements and exercise might find some nifty benefits. Those benefits include alleviating depression and increasing adherence to an exercise program.

The small study, published in the journal Menopause, asserts it’s the outside air that really helps (as opposed to the stuffy gym or the treadmill in your basement, though I’ve found that when you’re desperate, those work too):

“Between baseline and week 12, depression symptoms decreased and physical activity level increased only for the outdoor group…” write the authors, led by Isabelle Dionne of the University Institute of Geriatrics of Sherbrooke in Quebec.

From the Reuters report:

Outdoor workouts left women in a better mood and kept them exercising longer than counterparts who exercised indoors, according to a small study from Canada.

Results of the three-month trial involving women in their 50s and 60s suggest that outdoor exercise programs should be promoted to help older women keep active, the researchers conclude…Only about 13 percent of Canadian women older than 59 years and less than 9 percent of older American adults get at least 150 minutes of physical activity each week… Continue reading