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Light Exercise Boosts Spirits

Light Exercise Boosts Spirits

Dozens of studies have found that exercising can lift your spirits by boosting levels of serotonin — the “feel good” hormone — but a study from the University of Connecticut shows the exercise doesn’t have to leave you sweating and panting for breath. If you spend hours at your desk at work or sit at home watching television, just getting up and moving around can reduce depression and make you feel better about yourself.

“We hope this research helps people realize the important public health message that simply going from doing no physical activity to performing some physical activity can improve their subjective well-being,” says study lead author Gregory Panza.

“What is even more promising for the physically inactive person is that they do not need to exercise vigorously to see these improvements,” Panza continues. “Instead, our results indicate you will get the best ‘bang for your buck’ with light or moderate-intensity physical activity.”

Light physical activity is the equivalent of taking a leisurely walk around the mall with no noticeable increase in breathing, heart rate, or sweating, said Linda Pescatello, senior author of the study that was published in the Journal of Health Psychology.

Moderate intensity activity is equivalent to walking a 15-20-minute mile with an increase in breathing, heart rate, and sweating, yet still being able to carry on a conversation. Vigorous activity is equivalent to a very brisk walk or jogging a 13-minute mile with a very noticeable increase in breathing, heart rate, and sweating to the point of being unable to maintain a conversation.

The study tracked the movements of 419 middle-aged adults for four days and then asked them to fill out questionnaires including exercise habits, depression, pain levels, and feelings of well-being.  

Researchers found that those who were most sedentary were the least happy. Overall, physical activity improved their sense of well-being. But different levels of physical activity helped some people more than others.

People who were sedentary and engaged in light or moderate physical exercise showed the greatest improvement in their sense of well-being.

“The ‘more is better’ mindset may not be true when it comes to physical activity intensity and subjective well-being,” says Panza. “In fact, an ‘anything is better’ attitude may be more appropriate if your goal is a higher level of subjective well-being.”

Most previous studies found that although exercise increased serotonin levels, the most effective exercises were aerobic, like running, swimming and biking.

There are other simple ways that are clinically proven to increase serotonin levels including massage and getting enough sunlight.

Cracking, Popping Joints May Foretell Arthritis

Cracking, Popping Joints May Foretell Arthritis

Grating, cracking or popping sounds around joints may predict future arthritis, especially in the knees, according to a recent U.S. study.

Among thousands of people with no knee pain who were followed for three years, one quarter had noisy knees yet they made up three quarters of the cases of symptomatic knee arthritis that emerged by the end of the study period, researchers found.

“Many people who have signs of osteoarthritis on X-rays do not necessarily complain about pain. Presently, there are no known strategies for preventing the development of pain in this group,” said lead study author Grace Lo of Baylor College of Medicine in Houston, Texas.

Especially when people have joint space loss or other arthritis-related changes visible on X-rays, their also having noisy knees can be considered a sign of higher risk for developing pain within the next year, she said.

Osteoarthritis is the most common form of arthritis, affecting more than 30 million adults in the United States, Lo and colleagues write in Arthritis Care and Research. Symptomatic knee osteoarthritis, which means X-ray evidence of arthritis plus pain or stiffness, affects about 16 percent of adults older than 60, they note.

Lo and colleagues analyzed data from 3,495 participants ranging in age from about 50 to 70 in a long-term study conducted in hospitals in Rhode Island, Ohio, Pennsylvania and Maryland. None had symptomatic knee arthritis at the start.

The researchers looked at how often people experienced knee pain, stiffness and “crepitus,” or noises and scraping feelings in their knees.

During clinic visits, people were asked questions like, “Do you feel grinding, hear clicking or any other type of noise when your right knee moves?” and “During the past 12 months, have you had pain, aching or stiffness in or around your right knee on most days for at least one month?” The patients were evaluated at the beginning of the study and again at 12, 24 and 36 months. X-rays were also taken once a year.

At the start, 65 percent of participants said they had no crepitus, 11 percent experienced it “rarely,” 15 percent had it “sometimes” and 9 percent had it “often” or “always.”

Overall, 635 participants, 18 percent, developed symptomatic arthritis of the knee during the study period.

Even after adjusting for weight and other factors, researchers found that odds of developing symptomatic arthritis rose along with the frequency of crepitus. Those who reported it “rarely” had 50 percent higher risk than those who never had it, and those with crepitus “sometimes” or “often” had about double the odds.

People with crepitus “always” were three times more likely to develop arthritis over four years than those who never had it.

Older age and having crepitus also increased the likelihood of developing arthritis, and men with crepitus were more likely than women with noisy knees to go on to develop arthritis.

“Differences across genders is interesting and unexplained. This may tell us about differences in symptom reporting or the biology of osteoarthritis,” said Daniel Solomon, the chair of arthritis and population health at Harvard Medical School in Boston.

“Knowing how to predict who will develop symptomatic osteoarthritis may give patients and providers clues to who should receive earlier treatment or even prevention,” Solomon, who wasn’t involved in the study, told Reuters Health by email.

“It would be helpful to look at the MRIs of the people who had X-ray evidence, no pain and always had crepitus to understand what is happening in their knees,” Lo said. “This could help identify ways to decrease the risk for developing knee pain.”

Since MRI scans are more sensitive than X-rays, Lo added, researchers for future studies may be able to see osteophyte formations or other symptoms around the knee that they can’t usually see.

“Not all noises coming from a knee are a bad sign,” she said. “It might be helpful to ask your doctor for an X-ray to see if you have evidence of osteoarthritis and then take precautions from there.”

Robotic Exoskeleton Prevents Elderly Falls

Robotic Exoskeleton Prevents Elderly Falls

Scientists unveiled a lightweight, robotic, outer “skeleton” Thursday that can detect when someone loses their balance, correct their gait, and prevent their fall.

Designed to limit stumbles among the elderly, the device has sensors that can discern in real time when a limb starts to buckle or flail, and lightweight motors which exert instant force on both legs to restore balance.

“Wearable machines that enhance your movement and endurance no longer belong to the realm of science fiction,” the device’s creators said in a statement.

According to the World Health Organization, falls are the second cause of death from accidental or unintentional injuries worldwide.

Every year, more than 420,000 people die from falls — most of those are older than 65.

Nearly 40 million falls that require medical attention are reported annually, says the WHO, and this number is likely to skyrocket as people live to become ever older.

Dubbed the Active Pelvis Orthosis or APO, the new device could also help disabled people and amputees, said its designers from the Scuola Sant’Anna, an Italian University, and Switzerland’s EPFL polytechnical school.

“It’s technology that will actually help people with their daily activities,” they added.

The team published the results of their lab experiments in the journal Nature Scientific Reports.

The “exoskeleton” is worn from the waist down, its creators explained, “and is vastly different from the armoured stuff you see in today’s science fiction movies”.

It is attached to a belt worn around the middle that holds small motors at the hips, and soft braces strapped to the thighs.

The device weighs about five kilogrammes (11 pounds), can be easily adjusted to a person’s individual height and girth, and does not interfere with normal walking, the team said.

The “assistive mode” is activated only when balance loss is detected.

“The robotic exoskeleton is able to identify an unexpected slippage and counteract it,” Peppino Tropea, one of the study authors, told AFP.

The APO “increases stiffness at hip joints against limb movements, indeed, the slipping leg is slowed down, while the other one is forced towards the ground. This strategy is effective for balance recovery.”

Tropea and the rest of the team tested their creation on eight elderly people and two amputees with prosthetic limbs — two groups particularly vulnerable to potentially devastating falls.

They were made to walk on a treadmill with a platform that would unexpectedly slip sideways, causing the walker to lose balance.

Repeated tests showed that the device “effectively” aided balance recovery, the paper reported.

“I feel more confident when I wear the exoskeleton,” a statement quoted 69-year-old Fulvio Bertelli, one of the trial participants, as saying.

A video explaining the invention can be watched here:

These Super-Fit Moms Are an Endless Source of Inspo

These Super-Fit Moms Are an Endless Source of Inspo

We love following fit moms on Instagram, from A-listers (hi, Britney!) to yoga instructors. Not only do these women prove you can be in amazing shape at any age or stage in life, they also inspire us to prioritize fitness (even when it feels like there’s zero time in the day). And of course, they tend to share irresistible snaps of their adorable kids. Here, eight strong moms who make us want to break a sweat.

Elsa Pataky 

@elsapatakyconfidential

The Spanish actress (and wife of Thor star Chris Hemsworth) regularly gives us a glimpse into her super-challenging fitness sessions, including her now-famous ab workout using a stroller—genius!

Laura Kasperzak 

@lauraskykora

Laura Kasperzak is always posting sweet snaps of the yoga poses she teacher her young daughter, who is already a total pro at challenging moves like Bow Pose and Bird of Paradise. 

Hilaria Baldwin

@hilariabaldwin

Celebrity yoga instructor Hilaria Baldwin (and mom of three little ones with hubby Alec Baldwin) stays balanced and grounded through her practice. Find your own center with Baldwin’s gentle 5-minute yoga sequence, which strengthens the lower body while emphasizing the importance of breath.

Kristin McGee

@kristinmcgee

Health‘s contributing yoga editor recently gave birth to twin boys, and she’s kept active by incorporating them into her workout routine—such as by using them as super-cute “weights” in yoga-inspired, at-home strengthening exercises like the one above.

Sara Wiss

@sara.wiss

The Nike Run Club coach went viral earlier this year when she shared an amazing video of her doing five perfect chin-ups while 41 weeks pregnant.

Jillian Michaels

@jillianmichaels

Fitness entrepreneur and Health cover star Jillian Michaels (who is mom to daughter Lukensia and son Phoenix) always inspires us to get moving. (Check out her total-body workout for new mamas at least 12 weeks postpartum.)

Denise Austin

@deniseaustin

Denise Austin (of LifeFit by Denise Austin) has more than 30 years of experience as a fitness instructor, and shows no signs of slowing down. Need proof? Check out the full-body workout above with her daughter Katie Austin. This 10-minute routine tones from head to toe.

Tracy Anderson

@tracyandersonmethod

As anyone who’s been to her ridiculously-challenging Tracy Anderson Method classes can attest, Health‘s contributing fitness editor is seriously strong. And most importantly, she understands the importance of balance and self-care. “You want to take care of yourself and be as good to yourself as possible,” she recently told Health. “With self-gratitude, you can start making choices that will create balance for your body.”

Britney Spears

@britneyspears

No “fit moms” list would be complete without Brit. Whether it’s teaching a charity spin class, showing off her intense workouts, or flaunting her toned stomach in gym selfies, the mom of two follows her own “You better work” motto when it comes to her fitness routine.

Mokrasova Sits in First Place After Day One at C-USA Championships

Mokrasova Sits in First Place After Day One at C-USA Championships

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UTEP’s Lucia Mokrasova finished day one of the heptathlon in first place with 3,474 points at the Conference USA Outdoor Championships on Thursday night.

Mokrasova, the school record holder, ran the second-fastest time of any athlete in the competition in the 100m hurdles to kick off the first day of the conference meet. The junior clocked in a personal best of 13.78.

She followed that by clearing 1.64m in the high jump for 783 points. The junior concluded the field events launching a first-place finish in the shot put with a mark 13.53m. The Slovakia native, closed out the night with a second-place finish in the 200m with a time of 24.66 for 918 points.

Mokrasova holds a 37 point lead over Elizabeth Dadzie of Middle Tennessee, who won this event last year, after day one of the heptathlon. She will continue competing in the heptathlon tomorrow starting at 4:30 p.m. MT.

Also competing tomorrow will be Fayon Gonzales, Abedola Akomolafe and Cierra Chenault in the women’s hammer throw in the first event of the day at 10:00 a.m. Kevin Rincon and Karol Koncos will compete in the men’s hammer throw starting at 12:30 p.m.

Winny Koech and Gladys Jerotich will run the 10,000m final at 8:00 p.m. On the men’s side, Evans Kiprono and Antony Kosgei will compete in the 10,000m final set to start at 8:45 p.m.

For live updates and breaking news be sure to follow @UTEPTrack on Twitter and uteptrack on Instagram.

93-Year-Old Yogi Believes Laughter Is Essential To The Practice: You Can’t Have Yoga Without Humor

93-Year-Old Yogi Believes Laughter Is Essential To The Practice: You Can’t Have Yoga Without Humor

This article originally appeared on People.com. 

Ronnie Arond is 93, but she still teaches yoga every week in the basement of her Queens, New York home.

“It’s not a basement; it’s a sanctum sanctorum,” Arond told The New York Times about her unconventional class venue.

Arond first became interested in yoga after her husband encouraged her to take a class back in 1973.

“[I was] a nurse,” Arond, who is a WWII veteran, told 42 Yogis.“I was very physically active, but my husband really encouraged me to try yoga. And I’m thankful for his pushing. I’ve never had such a special movement in my life. It was indescribable what I felt. It was on such a level that was so deep and profound. It was life-changing.”

RELATED: Easy Fixes to Yoga Poses to Protect Your Knees, Neck, and Wrists

Arond started teaching yoga herself — both at her home and her local YMCA — and now has a large following who regularly come for her one-of-a-kind classes infused with her signature sense of humor.

“If I don’t tell a joke, call an ambulance because something’s wrong,” she told the Times. “You can’t have yoga without humor!”

Her basement classes — which cost $10 to attend — are followed by tea and dessert in her dining room.

“The yoga,” she told the newspaper, “is just an excuse for the refreshments afterward.”

The 2-Minute Full-Body Exercise You Should Be Doing (But Aren’t)

The 2-Minute Full-Body Exercise You Should Be Doing (But Aren’t)

When it comes to scoring a fit frame, Kira Stokes, creator of The Stoked Method, has definitely mastered all the moves you need. (I mean, have you seen that six-pack?) So it should come as no surprise that we often find ourselves scrolling through her feed for fitspiration. This week it came in the form of Lateral X-band Monster Walks + Upright Row, her SMOTD (or Stoked Move of the Day)—which the celeb trainer says is a great way to warm up the body before you begin your actual workout.

Always skimp on the warm-up? That’s a big no-no. “Equate it to taking a test without studying; the result may turn out ok, but you’re tempting fate,” she explains. “Prepping the body using similar movement patterns to what you will experience during your workout increases your ability to properly activate the muscles, and decreases the likelihood of injury. It also sets the tone for the all important mind-muscle connection.”

RELATED: 24 Fat-Burning Ab Exercises (No Crunches!)

Lateral X-band Monster Walks in particular wake up the gluteus medius and abductors (think front of pelvis, side of hip, and top of butt), which help stabilize and strengthen the hips, pelvis, and lower extremity for optimal performance. (FYI: Runners, this move is a must for you!)

“The lateral movement is super focused—no rotation or hinge, and the band resistance is light, making it a very stable exercise, allowing you to really mind your muscles, preparing both your mind and body for the work ahead,” notes Stokes, who loves resistance bands because they are essentially a “no-excuse” gym in your bag that can be used anywhere, anytime. The Upright Row here recruits the upper body into the mix, readying the shoulders for movement.

RELATED: 11 Best Exercises to Get Strong, Toned Arms

How to do it

Stand tall with feet hip-width distance apart and the arch of each foot on top of a light resistance band. Twist band, to form an “X”, holding the opposite end with both hands; arms hang down in front of thighs with palms facing back.

Keeping legs straight and maintaining a strong core with a slight tuck to the tailbone and butt cheeks squeezed, step the right foot out to the right side, creating tension in the lower part of the band as you simultaneously pull the top part of the band straight up to chest height; elbows should be parallel to shoulders.

As you step left foot in, remembering to keep that hip-width distance between feet, lower arms back down to start.

Repeat entire movement. Do 3 sets of 8-10 reps in each direction, traveling each direction twice.

Make it harder: Trade up to a medium resistance band, or perform it in a squatting position. This tweak transforms the Lateral X-band Monster Walks portion from a prep movement into a meatier move, involving more of the gluteus maximus (AKA the muscle that gives your booty that nice round shape).

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