Posts tagged with "exercise"

Gym Illustration by Rita Azar for 360 Magazine

UVA on Battling Diseases by Exercise

A top exercise researcher and colleagues at the University of Virginia School of Medicine have launched an ambitious effort to understand the whole-body benefits of exercise so that doctors can use that information to prevent and treat disease.

Zhen Yan, PhD, and his collaborators aim to identify the sources, functions and targets of the molecules that provide exercise’s well-documented health benefits. By understanding this, doctors will better understand how exercise helps fend off disease, and they may be able to design drugs to mimic those benefits for people who cannot exercise, such as those with limited mobility. The cutting-edge research could open new doors both for preventing and treating many common illnesses, the researchers hope.

“No one would dispute that physical activity or regular exercise is the best measures for health promotion and disease prevention,” said Yan, director of the Center for Skeletal Muscle Research at UVA’s Robert M. Berne Cardiovascular Research Center. “In fact, the health benefits of exercise are way beyond our imagination. The underlying reasons for the superb health benefits of exercise are being uncovered by many talented and passionate scientists around the world.”

Understanding How Exercise Improves Health

The UVA researchers have recently joined a national consortium seeking to create a “molecular map” of exercise benefits. Known as the Molecular Transducers of Physical Activity Consortium, or MoTrPAC, the group includes researchers at top institutions across the country, including Harvard, Duke, Stanford and Mayo Clinic.

The consortium came about after the National Institutes of Health invited Yan and a dozen other prominent scientists to a roundtable discussion in 2010 about the future of exercise research and the obstacles that stood in its way. The NIH then set aside almost $170 million for MoTrPAC’s research – believed to be the agency’s largest-ever investment into the mechanisms of how physical activity improves health and prevents disease.

“The program’s goal,” Yan explained, “is to study the molecular changes that occur during and after exercise and ultimately to advance the understanding of how physical activity improves and preserves health.”

The consortium is looking at exercise benefits in both humans and animal models. Initial animal research was conducted at Harvard, the University of Iowa and the University of Florida. In the latest round, UVA is joined by the University of Missouri, the University of Kansas Medical Center and the University of California, Los Angeles.

The vast amount of information collected as part of the project so far has poised the UVA team to make “unprecedented” advances, Yan reports. He and his multi-disciplinary team will employ advanced computer algorithms to sift through the heaps of data to identify specific molecules to study. They will then conduct state-of-the-art research in lab mice using gene editing, combined with a wide range of functional assessment, including muscle, cardiac, metabolic and cognitive/mental functions. This will let them determine the effects the molecules have and lay a foundation for doctors to harness the molecules to benefit human health in the future.

Yan’s team will work closely with colleagues at Stanford, who will conduct advanced “multiomics” analyses, meaning they will bring together data on genes, cellular proteins and much more to obtain a more holistic understanding of exercise’s benefits to the body.

UVA’s research team includes Yan, of the Robert M. Berne Cardiovascular Research Center and the Departments of Medicine, Pharmacology and Molecular Physiology and Biological Physics; Wenhao Xu, PhD, of the Department of Microbiology, Immunology and Cancer Biology; Chongzhi Zang, PhD, of UVA’s Center for Public Health Genomics, the Department of Public Health Sciences and the Department of Biochemistry and Molecular Genetics; Matthew Wolf, MD, PhD, of the Department of Medicine’s Division of Cardiovascular Medicine and the Robert M. Berne Cardiovascular Research Center; Thurl Harris, PhD, of the Department of Pharmacology; and Alban Gaultier, PhD, and John Lukens, PhD, both part of UVA’s Department of Neuroscience and the Center for Brain Immunology and Glia (BIG).

“It is well known that exercise is one of the best treatments for mood disorders,” Gaultier said. “We are excited to test the group discoveries using animal models of anxiety and depression.”

“This is an exciting opportunity for team science,” Zang said. “I am happy to work with colleagues at UVA and across the country and use data-science approaches to unravel the complex molecular effects of exercise.”

UVA’s effort has received almost a half-million dollars in backing from the NIH’s fund for MoTrPAC’s research.

“Our research team encompasses exceptional talents. The collective wisdom and expertise of the team at UVA and MoTrPAC will allow us to reach a level that we would not be able to reach by an individual,” Yan said. “It is an unprecedented opportunity in our lifetime to tackle this incredibly important question to mankind.”

To keep up with the latest medical research news from UVA, subscribe to the Making of Medicine blog at http://makingofmedicine.virginia.edu.

MORE: Exercise may help prevent deadly COVID-19 complication.

GirlTrek Photo Curtsey of Jewel Bush

GirlTrek Virtual Celebration

GirlTrek, the largest health movement and nonprofit for Black women in the United States, is officially now a sisterhood of 1 MILLION Black women – and counting!

To celebrate mobilizing 1 million Black women to use radical self-care and walking as the first practical step to leading healthier, more fulfilled lives, GirlTrek is hosting the biggest party for Black women 2020 has seen on Sunday, November 29th at 7 p.m. EST on GirlTrek’s Facebook LIVE

It will be a moment of gratitude and reflection centered in a celebration of our stories — the brilliant displays of uprising, change-making, freedom-claiming Black women. Women that have one by one, neighborhood by neighborhood, powered and propelled this movement to a literal unleashing of 1 million Black women! Together, we have been walking and building this movement for a decade. There’s no way in the world that we’d let this landmark moment pass without rejoicing.

The one-and-only D-Nice is set to spin. Performances include India Arie, Baby Rose, poet Aja Monet, and Tawiah.  

GirlTrek is the most effective public health solution in the country. GirlTrek was co-founded by two friends, T. Morgan Dixon and Vanessa Garrison. Over the years, the organization, which originally began as an email walking challenge among friends, expanded to a nationwide movement inspiring radical healing and health transformation among Black women. 

Based on membership data collection, in 2019, 26% of GirlTrek members reported taking less medication after committing to a daily walking practice; 61% of women lost weight since the previous year; 40% of women continued to see improvement in symptoms from a previous health condition and 98% of those who have been diagnosed with depression said walking has improved their symptoms. 

Join a sisterhood of 1 million — and growing —  by taking the pledge at GirlTrek.org. GirlTrek is free to join. Check out GirlTrek on Instagram, Twitter and Facebook.

Gym Illustration by Rita Azar for 360 Magazine

The Beach Body

Kupah James has the raw and positive energy it takes to be motivational. Although he grew up in Boston, he now resides in LA as a Celebrity Group Fitness Instructor. With over 15 years of experience, Kupah is also a Private Party Dj (Global). With best friend and business partner, JENI Lin they created the very popular #BodyWeightBootKAMP – a 45min total body circuit for all fitness levels.

If you don’t find him amongst small groups of people motivating and coaching you can catch sneaking in afternoon naps and binging streaming services…before/after napping (LOL). His long term goal is to travel the world bringing #BodyWeightBootKAMP to each and every shore!

Health During the Holidays

With the 2020 holidays approaching, here are some activities you can #MakeMoves with first thing in the morning to get your mind right for the ensuing “craze that is the holidays.” Let’s agree, we are searching for a quick “win,” nothing super complicated and “thinking” should not be in the cards. Load up your “GoTo” workout, the one where you kill it and always feel your best every time.

If you’re feeling a more chill holiday workout, something meditative like a yoga practice, a long walk, a light jog or meditating can be helpful. One of these exercises can calm your nerves and allow you a moment of calmness. You can take this peaceful time to celebrate making it to another festive season. 

If you’re looking for help with the holiday feast, we all know we don’t want to ruin our appetites. By making sure we get a “healthier” breakfast in the morning, hopefully, we can avoid extra guilt come dessert time. Drink lots of water and if your a coffee person grab one to help suppress your hunger until “DINNAH,” lol. If you really want to balance out the equation, ease up on the carbs 24-48 hours before it’s time to dig in. Bon appétit!

Keeping a Daily Routine

With so many people working from home, parks and other creative spaces, how does one maintain a good routine if your living space becomes your workspace as well?

A couple of ways to maintain a good routine are using your smartphones/devices, friends/roommates/spouses, or an accountability coach. All devices come with apps, timers and reminders to help keep you on task. For me, I’m always on the go so I use food reminders to help me with my routine. Sometimes I’m so busy interacting with clients I forget to eat, so I created a reminder just to chug a protein shake every couple of hours. ICONIC makes a perfect pre-made protein shake, so it’s even easier, no excuses.

Do you have people around you that you can lean on for “check-ins” and support? Asking a friend, relative or spouse could be a great way to “stay the course” and build on an existing relationship. 

Accountability Coaches do just that, hold you accountable with calls, texts, meets and quality time invested into the things you SAY you want to do but allow distractions to get in the way. Sometimes a person you’re close to might not be the best for this job, rather finding an objective, trained professional to work with your motivations might be best. 

A Critical Muscle to Tone

It is critical to develop a strong healthy back simply because your back is essentially the most important part of your skeleton next to your skull. It bears the weight of your upper body while stabilizing your balance and “kindly” houses your Central Nervous System (CNS). Your CNS allows signals from the brain to travel throughout your body. If that isn’t reason enough it’s also a major component to posture, and everyday activities like walking, running, sitting and lifting. 

Some of the primary benefits of a back workout are the strengthening of the shoulder and increasing stability. Many shoulder injuries can be treated simply by strengthening your back. Another benefit to back workouts is the positive effect on your posture and balance. Not to mention, a well developed back will aid in your quest for that Super Hero Body that many of us dreamed of as little boys. 

The best exercises depend on someone’s personal goals. With that said, some essential exercises would be – in no particular order – Back Loaded Squat, Deadlifts both (Sumo and Romanian are common), Back Rows, Rear Flys, Single Arm Row, Pull-Ups and Chin-Ups and Lat Pull Down. These are all great exercises, just to name a few. 

A common mistake of back exercises is having a “poor” form. I could never express how important form is to the overall development of any muscle group and the back is no exception. Especially in the Back Squat, Deadlift and Pull Up. Those are three that I often see performed incorrectly and I can’t help myself but to speak up and try to help the best way I can. An injury is nothing to shake a stick at, so when performing these exercises, and others, please “respect the rep” and choose form over everything.

Something to consider which I believe gets overlooked is a post-workout routine. A good stretch of the muscle group you just worked on can be vital in your recovery. A protein shake that feeds the muscles with proper nutrition and the tools it needs to maximize your workout can also be necessary. My personal favorite post-workout shake is by ICONIC, it comes in a variety of flavors, a powder or pre-made, and is grass-fed. 

How often a person should add back exercises to their routine depends on the individual goals, injuries, limitations, etc. However, once someone wants to add back exercises, they can add them immediately. If someone is “newer” to fitness it might not be a bad idea to try some workouts using strictly bodyweight before adding a load, just to perfect form and technique. A great source of BodyWeight workouts can be found on my YouTube Channel, and are streaming for FREE. As far are frequency, 2x or 3x a week seems pretty reasonable unless there are specific goals in which case it would be situational. For the common fitness person, this number would be adequate. 

Social Distancing: The Silent Heartbreaking Pandemic

By Dr. Stephen Sinatra, cardiologist, Healthy Directions

If the COVID-19 pandemic has made you stressed, you’re not alone. There’s no shortage of things to worry about—from the fear of catching the virus to activities and milestones missed, not to mention the economic toll it’s taken on us individually and collectively. All you have to do is turn on the news to see this play out in real-time.

But beneath these obvious stressors churning in your mind and blowing up your social media newsfeed, there’s also a silent stressor in our midst – one that concerns me greatly as both a cardiologist and trained psychotherapist. It’s the impact that quarantining and social distancing has had on both our emotional health and our physical health. 

In many ways, social distancing is the “silent pandemic”—and, if left unchecked, can lead to serious health issues.

We are “Hardwired” to Need Social Connections

Human connection is vital to reducing stress levels. When you spend time with others—whether it’s grabbing a beverage with a close friend or hugging a family member—your body releases dopamine. This feel-good hormone, sometimes referred to as natural morphine, boosts your mood and calms your sympathetic nervous system.

So, while social distancing is necessary for curbing the spread of the COVID-19, it has limited our ability to spend time with friends and family, which has led to an uptick in anxiety, depression and overall emotional stress.

Emotional Stress Can Directly Impact Your Health

You can’t separate your body and mind – your emotions have a very strong impact on your physical health. That’s why when I became a cardiologist, near the end of the Vietnam War, I studied to be a psychotherapist as well because I realized that many of the serious heart issues I would see in returning soldiers were related to emotional stress.

When you’re stressed, the hypothalamus (the tiny control center in your brain) stimulates your body to release cortisol, which is often referred to as the “stress hormone.” Cortisol puts your body into fight-or-flight mode by raising your blood sugar levels, heart rate, blood pressure and breathing. 

If there’s an immediate threat – like if you would need to run away from a lion – your body is ready. But when the threat is gone, your body quickly returns to normal. While this type of occasional stress response doesn’t concern me at all, the persistent stress we’re all experiencing during the pandemic is a different story. It’s as if we’re being chased by a lion continuously!

When you’re in a heightened state of stress, your cortisol levels stay elevated which can have a far-reaching effect on your health, impacting your sleep, blood pressure, heart rate and more.

Good News – You Can Protect Your Health

While there’s no magic pill that can remove all of the stress and heartache we’re experiencing during this pandemic, there are many things you can do to manage stress while safely regaining some of the human interactions we’re all craving.

1. Allow yourself to cry. We’re all living under a massive umbrella of fear right now —whether it’s fear of the virus itself, getting sick or transmitting it to others. There’s also fear of losing a job, losing a home or of not having enough food. On top of that, many of us are angry and upset by what we’ve lost and the ability to control our own lives.

Emotions like anger and sadness are the Achilles’ heel of the cardiovascular system. When you hold your emotions in, it affects you physically, leading to everything from headaches to high blood pressure. 

The solution is to permit yourself to release that stress and anger by crying. I know that for many people that can be difficult to do. I came from the generation when parents often said, “If you don’t stop crying, I’ll give you something to cry about.” So, we used to shut off our emotions. It’s important to realize that crying is not a sign of weakness, but rather the opportunity to release all of that negative energy, stress and tension you’ve been holding in.

2. Breathe. Did you know breathing is related to laughing and laughing is related to crying? All three — whether you laugh deeply, cry deeply or breathe deeply — free up an overcharged sympathetic nervous system and support heart rate variability, which has a calming affect on your mood.

One of my favorite techniques is alternate nostril breathing. Begin by taking a deep breath in and out through your nose. Next, use your right thumb to close your right nostril and inhale slowly through your left nostril. Then, close both nostrils and hold your breath for a moment. Now, open your right nostril and breathe out slowly. Repeat the same exercise with your left nostril. Then, alternate back and forth between nostrils to destress.

3. Reach out to others. It’s important to remember that even when we can’t connect with others in-person, we can connect with them virtually. I refer to it as connecting at the “heart level.” Zoom, Skype, Facetime, WhatsApp and other similar applications have made it easy to not only hear from family and friends but to see them as well. One of the positive reframes we can take from the coronavirus is that in many ways, technology has brought us closer together.

Our family has been connecting quite a bit on Zoom during this pandemic. My son, Drew, has been doing Zoom exercise classes with his brother-in-law — he leads the whole family through a circuit-training workout. Plus, my wife and I have had regular virtual visits with the grandchildren. During one call, my grandson Luca showed me his new cowboy boots, so I went to get mine to show to him as well!

I also encourage you to think creatively. Many people are having virtual book club meetings, playing games with others online and having socially distanced dinners with friends. I know one family that cooks together once a week. The “head chef” sends out a recipe in advance so everyone can buy the ingredients, then they all cook together online.

4. Harness the mood-boosting power of exercise. Exercise is one of the most powerful mood boosters there is. When you exercise, it releases stress from your muscles, reduces your levels of the “stress hormone” cortisol and boosts your body’s level of feel-good endorphins. Some studies have shown that aerobic exercise is a quicker mood elevator than an antidepressant.

What type of exercise should you do? My answer to that question is always the same — the type you’ll enjoy and keep doing day-in and day-out. Even just a 20-minute walk or dancing to your favorite songs can make a powerful difference in your stress levels and improve how you feel!

5. Spend time in nature. One positive aspect of COVID-19 is that people are spending more time outdoors. Not only is it safer from the perspective of spreading the virus but being outside has many healing benefits in and of itself. Getting outside; soaking in the fresh air; and gazing at the trees, birds and other wilderness reminds us that there’s a bigger world out there. This all helps us to reframe our perspective.

Another powerful benefit of getting outside is that if you leave technology behind and put your phone away, it allows you to relax and regroup away from the news, social media and other persistent reminders about the stress in our world. If you can, take a family member with you when you go outdoors or meet a friend for a socially distanced walk. 

If you can’t get outside, you can also “get back to nature” within yourself. You can do that with deep breathing, meditation, yoga, Qigong or Tai Chi. My son, Drew, a practicing naturopathic physician, has started each day of the pandemic by meditating for 20-minutes each morning and has found it to be a real game-changer in getting through this difficult and challenging time. Meditation not only releases stress but allows you to cope more easily with the stressors you encounter throughout the day.

6. Practice grounding. One of my cardinal principles of health is grounding, also known as earthing. It’s an amazingly simple concept that involves nothing more than reconnecting the human body with the natural energy that’s present in the ground we walk on.

The Earths’ surface contains free electrons that are continually replenished through solar radiation and lightning strikes, and your body naturally absorbs those particles when you make physical contact with the ground. These electrons help to keep your body’s innate electrical circuitry properly balanced, which lowers stress and increases calmness in the body by moderating heart rate variability, nervous system activity and stress hormone secretion. Plus, it helps to promote normal blood pressure.

If conditions allow, just go barefoot outside. Grass, sand, dirt and concrete are all conductive surfaces from which your body can draw the Earth’s electrons. If going barefoot outside isn’t realistic, a warm basement with a concrete floor will also work. Sit there, read or just relax with your bare feet resting on the ground.

7. Take ashwagandha. This powerful herb is part of a group of herbs called adaptogens that help your body adapt to stress. It works by helping to stabilize your body’s stress feedback loop, so it releases less cortisol. I’ve been taking it myself for more than 20 years, and it has made an enormous difference.

The best form of ashwagandha I’ve found is called, Sensoril. In studies, it has been shown to help people manage anxiousness due to stress, while also balancing healthy cortisol levels.

Participants in a double-blind, randomized, placebo-controlled study saw a reduction in serum cortisol levels, anxiousness, fatigue and irritability brought on by stress within two months of using Sensoril Ashwagandha. Additionally, participants experienced an improvement in sleep quality, physical mobility, mood and concentration, all of which can positively impact emotional well-being and heart health. It’s so impressive that I added it to my Omega Q Plus ULTRA supplement formula, in addition toother top-recommended nutrients to support your heart and overall health.

8. Make your health a priority. It’s much easier to cope with stress when you’re rested and eating well. Strive to get at least 7-8 hours of sleep a night. Go to bed early rather than staying up late to watch the news or peruse social media feeds – all of which can rev up your stress levels. Keep your room cool and dark and remove all electronics from your sleeping space. If you have trouble calming down, try drinking a cup of valerian tea.

It’s also important to avoid the urge to stress eat – something people have been doing a lot of during the pandemic. And there’s a real physical reason driving that urge. When your cortisol levels are high, it increases your appetite and makes you more likely to reach for sugary treats and simple carbohydrates to lift your mood. But the boost is only temporary and can leave you feeling even worse once the “sugar high” wears off.

Instead, eat foods that protect your health and boost your mood. DHA omega-3 fatty acids are a powerful mood-booster, helping to build receptors for the “feel-good hormone” serotonin. It can be found in foods like wild-caught salmon, flaxseed, nuts and seeds and DHA-fortified eggs.

Dark chocolate also contains a mood-boosting biochemical called phenylethylamine, which is the same chemical that causes the euphoric feeling we equate with love. For maximum health benefits, you want to look for organic dark chocolate that contains at least 70% cacao. Plus, remember that a little goes a long way. I allow myself to have a small piece every few days as a heart-healthy treat.

Finally, remember that no matter how difficult this stretch of time has been, there will come a time when things adapt and get better. We’ll reconnect with our loved ones, get back to the activities we enjoy and have more freedom to plan for the future. And if we can all take this time to practice some extra self-care habits, we’ll come out the other side even better off than before.

Bio: Dr. Stephen Sinatra is one of the most highly respected and sought-after cardiologists whose integrative approach to treating cardiovascular disease has revitalized patients with even the most advanced forms of illness. He has more than 40 years of clinical practice, research and study, starting his career as an attending physician at Manchester Memorial Hospital in Connecticut. Here, he then went on to serve as chief of cardiology, director of medical education, director of echocardiography, director of cardiac rehabilitation and director of the weight-reducing program. He is known as one of America’s top integrative cardiologists, combining conventional medical treatments for heart disease with complementary nutritional, anti-aging and psychological therapies. He is an author, speaker and adviser for the research and development of nutritional supplements with Healthy Directions. Sinatra is a best-selling author of more than a dozen books, including, “Heartbreak and Heart Disease,” “The Great Cholesterol Myth,” “Reversing Heart Disease Now,” “The CoQ10 Phenomenon,” “Heart Sense for Women,” “The Sinatra Solution,” and “Metabolic Cardiology.”

Sparbar boxing illustration for 360 Magazine by Kaelen Felix

Sparbar Home Boxing Workouts

2020 and the coronavirus pandemic brought us a work-from-home boom. The pandemic has undoubtedly spurred the working-out-from-home lifestyle. And just when your boss drives you nuts over the daily Zoom calls and general WFH stress, you can find yourself punching the sh*t out of your Sparbar.

The Sparbar is a human-sized, height-adjustable fitness device that works as your boxing coach. It comes with a horizontal punching bar with target markings that will rotate 360° to punch back. With the Sparbar, people can easily find themselves boxing at home. In recent years, there has been a growing hype around boxing exercises and now Sparbar offers these intense exercises at home.

Users can simultaneously learn defensive skills while having fun at the convenience of your home. More specifically, Sparbar teaches core offensive and defensive skills, hand-eye coordination, footwork, balance, speed, stamina, accuracy, timing and power.Sparbar became the most trending home gym experience during lockdown with sky rocketing sales, even celebrities like Kevin Hart and Anthony Joshua are training with this innovative fitness practice.

“Boxing is one of the best sports in the world, and what we find is that more and more people are moving into boxing to find that mental and physical connection in a workout,“ says London-based founder Jasvinder “Jazz” Gill.

Sparbar is not only revolutionizing combat sports, but makes boxing as a sport accessible to everyone. Learn more about elevating your workouts at https://sparbar.com/.

Healthy Lifestyle Tips for Students

Every individual wants to lead a healthy lifestyle. However, when people start thinking about eating well, staying fit, and getting time for themselves, this seems impossible.

For students, juggling between classes, academic writing assignments, studying, and curricular activities takes away all their time. Not only do they have assignment deadlines to beat but also exams to prepare for. And since the primary goal is to boost their grades and maintain an outstanding academic performance, most students are bound to forget about all the things they need to maintain a healthy lifestyle.

Well, you should not let your studies or assignments hinder you from leading and maintaining a healthy lifestyle. You can always visit the website of a reputable and trustworthy paper writing service and pay for a college essay.

Leading a healthier lifestyle is not that intimidating and burdensome as many people presume it to be. As long as you make some small incremental adjustments, you are good to go. So, to be as healthy as an ox, and enjoy your lifestyle, follow the below daily health tips for students. 

Making healthy food choices

A healthy meal may not sound that exhilarating. However, it can help you keep fit and live your life to the fullest. Many students choose to consume junk foods either because they have too many responsibilities to handle or are lazy to cook. Well, if you are one of them, you should refrain from embracing such a habit. If you have too many tasks to work on, hire a professional writer from a reliable service and ask them to write an essay for you. This will give you enough time to complete your other assignments and get time to prepare a healthy meal. 

Eating in a poor manner results in fatigue, poor concentration, laziness, as well as frustration. Thus, if you want to perform well in your academics and feel fresh and energetic during the day, you need to eat right. Additionally, you should not skip meals. Remember to include fruits in your diet as well. And if you wish to prepare a particular meal and do not know how to go about it, ask a friend for help or check out tutorials on YouTube. 

Getting plenty of physical activity

Doing plenty of exercises aids in maintaining a healthy body as well as a sharp mind. The majority of students find it hard to stick to an exercise routine due to lack of time or monetary funds. But, this should not deter you from getting enough physical activity. As one of the most integral lifestyle tips, you need to stay active at all times. This does not mean that you should work out on a day-to-day basis. You can walk or ride a bike to class rather than take a bus or drive. 

Various learning institutions have outstanding and remarkable fitness facilities. You can visit the gym at your school before, between, or after classes. And if you have a tight schedule, consider doing your physical exercises in your dorm room. You can access a variety of fitness and work out tutorials on the internet. Regular exercise helps boost your muscle strength, improve mood, and control body weight. 

Staying hydrated

The human body is made up of more than seventy percent of liquid water. It is responsible for the overall functions of the body. To keep and maintain proper hydration levels, you should drink plenty of water (about 6 – 8 glasses) a day. With the various schools’ activities that you need to attend to and manage, you may choose to take coffee to help you keep awake, tea or soda to re-energize yourself. Well, doing so is not bad. However, this is not an efficient technique to warranty healthy living in college. Instead of relying on such drinks, choose to drink water. 

Consuming plenty of water helps in improving your concentration levels. Additionally, it helps prevent overeating hence weight reduction. Moreover, staying hydrated charges the body so that you can feel merry and chirpy throughout the day. So, carry a bottle of water with you wherever you go. 

Getting enough sleep

It may be tempting to stay awake till late in the night to complete your research paper project, hand out with friends, or finish a movie. But, you should not embrace such a habit. Depriving yourself of sleep cannot only reduce your brain function but can also lead to fatigue. Additionally, it can cause headaches, as well as weight issues.

Getting enough sleep is one of the health tips for students that you should practice. As a student, you need to sleep for about 8 hours to stay healthy. Also, sleeping or napping during the day can help you feel rested. So, learn to work on your assignments early enough. Or, you can sleep early and get up very early in the morning and work on them. This way, you will not only have had enough rest, but you will also get up feeling fresh and energetic to work on your projects and go about your day. 

Keeping a journal to avoid study stress

College life is, without a doubt, overwhelming. With the heaps of academic writing assignments to manage, extracurricular activities to take part in, budget to maintain, and social life to maintain, it can be challenging to lead a healthy lifestyle. Moreover, you will be more anxious and stressed most of the time. But, with the tips and techniques above, you can avoid facing tense and stressful situations. Nonetheless, journaling is a powerful technique for stress management. Not only does it help clarify your thoughts and feelings, but it also tunes on positive vibes. 

Furthermore, when you journal, you can boost your academic writing skills and enhance your creativity. Thus, you can work on your academic projects with ease and faster, thereby giving you more time for other crucial obligations. But, if you have any complex to handle assignments, you can always enlist a specialist from ResumeThatWorks

In conclusion, the best advice you can get to maintain a healthy lifestyle is to assert yourself. Letting other individuals make uncomfortable health decisions for you renders them powerful. Hence, you will not choose what you want to do or eat without consulting them. So, decide how you want to lead your life and what you should consume. But, you need to keep it healthy if you want to live your life to the fullest. And the above are some healthy lifestyle tips for college students that you can use.

Five Effective Workouts for Students

According to experts, there is no magic to exercise. What you put in determines what you get out of it. But, this does not imply that you should work out for several hours a day. It only means that you should work smart.

Furthermore, specialists approve that not all exercises have an equal creation. Some exercises are more effective than others regardless of if they target various muscle groups. These exercises are apposite for a vast array of fitness levels. Additionally, they can help you burn calories in a more effective manner.

But, as a student, how can you manage your assignments, deliver them on time, and get to exercise? Well, this should not trouble. Several professional authors write essays for cash. You can hire any of them to help with your projects and get to exercise.

Nonetheless, many students do not know the effective exercises they need to do. Some head back home to the couch or bed after walking by treadmills, weight machines, and stationary bikes. Well, some of the ideal physical exercises for your body do not need you to head to the gym or get fit enough to take part in a marathon.

These workouts can work out miracles in your health. Not only will you keep your weight in control but also ward off memory loss. Additionally, you can increase your balance and motion range and protect your joints and strengthen your bones, among other things. So, what are some of the best workouts for students you can do irrespective of your age and fitness level? Well, below are some activities you can do to get in shape and reduce the risk of diseases.

Running

Exercise programs ought to encompass cardiovascular exercises that strengthen the heart and burn calories. And, running is something that you can do at any time and any place with no tools but just a good pair of shoes. Any individual can benefit from running. You can trim, keep your blood pressure in check, reduce your risk for various ailments, and lift your mood, among other benefits.

Various studies show that running is an efficient exercise in that it helps improve memory as well as resist memory loss related to age. So, start your day with a 10 – 20-minute run. Over time, you can begin running long distances and fast until you run for about 1 or 2 hours on most days. 

Interval training

If you are a walker, exercise veteran, aerobic dancer, or a beginner, you should supplement interval training to your cardiovascular workout. This is a great workout technique as it helps increase your fitness levels and help you keep your weight in check. Changing your pace during the training exercise kindles the aerobic system to acclimatize. You can burn more calories if the aerobic system has more power. 

To increase the aerobic system’s power, push the pace or intensity for one or two minutes. Then, back off for some minutes (around 2 – 10). But, this will depend on the duration of your total workout as well as the necessary recovery time. And you can continue doing this as you work out. 

Lunges

Lunges work all the important lower body muscles: hamstrings, gluteals, and quadriceps. They are one of the greatest exercising techniques as they mimic life, that is walking but in an exaggerated manner. Also, they are more unconventional than squats as they help increase your balance. You can do them at any time without worrying about your studies or assignments. You can always ask for assistance with your tasks from EduJungles and not fret over your grades. 

To do lunges right, consider the following steps;- Move a step forward.- Maintain your spine in a neutral position. – Twist your front knee to an approximate of 90 degrees. While at it, focus on keeping your weight on the back toes.- Drop your back leg knee towards the floor. (You need to presume you are sitting on your back foot). 

For the lunges to be more functional, consider stepping backward and outwards to each side. 

Push-ups

If done in the correct way, push-ups are the best exercise you can use to strengthen your triceps, core trunk muscles, and chest. Furthermore, you can do push-ups at any fitness level. If you are a beginner, you can commence by pushing from the height of the kitchen counter. After, you can work your way to a chair or desk with bent knees. Last, you can conclude with the floor but on your toes. 

And to do a great push up, follow the steps below;- Place your hands a bit wider than the shoulder width from a face-down position.- With your knees and toes on the floor, try creating a flawless diagonal with your body from the shoulders to your toes. – Keep the abdominals and glutes engaged. – Pull down and lift your body by bowing and straightening your elbows. While at it, ensure your torso is stable at all times. 

Bent-over row

The bent-over row works all the core muscles of the upper back and the biceps. To do it right, consider the steps below;- Place your feet shoulder-width apart. – Bend the knees and stretch forward at the hips.- Incline your pelvis a bit forward.- Involve the abdominals and extend your upper spine to supplement support. – Hold dumbbells beneath your shoulders with your hands about shoulder-wide apart.- Move your elbows and lift both hands towards your body sides. – Pause. Then, lower your hands to the starting position at aslow pace. (If you are a beginner, conduct this exercise without any weights).

This exercise can leave you feeling re-energized and ready to tackle the day’s activities. But, if you have some difficult-to-approach assignments, feel free to ask for help from a cheap writing service

In conclusion, if you are not passionate about working out but only want to do it for your clothes to fit well or improve your health, visiting the gym can be one of the most overwhelming and intimidating scenes. On most occasions, you will start asking yourself what the perfect exercises for you are or when you will find the time. Well, that should not trouble you. As a student, there are various exercises you can do without visiting the gym. And while at it, you will not only get to boost your health but also lose weight. So, if you are wondering what some of the best exercises you can do are, consider the above healthy workouts for a student.

Soccer illustration by Kaelen Felix for 360 Magazine

U.S. Soccer Foundation’s Soccer for Success

The U.S. Soccer Foundation adapted and launched its signature Soccer for Success program to fit ever-changing COVID-19 landscape.

The Foundation spent the past few months listening to its partners to best support the needs of soccer communities. By adapting its Soccer for Success curriculum, partners can run the program across a variety of settings. In lieu of the traditional in-person trainings, they are providing an online training that is specifically designed to prepare coach-mentors to deliver the program across these new settings. The 12-week curriculum consists of:

  • Thirty-six pre-recorded video sessions that can be sent directly to participants and their families to complete at a time that works best for them. The sessions are around 15-20 minutes in length, can be done at home with little space and equipment, and incorporate health and wellness tips and information.
  • Thirty-six practice session plans that provide coach-mentors with guidance on how to run 45-minute virtual sessions (in real time) with their participants. The practice sessions include both soccer activities and health and wellness teaching points.
  • Thirty-six practice session plans that provide coach-mentors with guidance on how to run 60-minute, in-person socially distanced sessions with participants. The practice sessions include both soccer activities and health and wellness teaching points.
  • Thirty-six traditional in-person practice and game day sessions.

This formatting gives our partners the flexibility to run Soccer for Success three days a week for a typical 12-week season in the way that works best for them and their community at any given time, said Sarah Pickens, U.S. Soccer Foundation Associate Vice President of Programs. 

In some places, space constraints may limit the number of in-person socially distanced participants allowed at one time. Fortunately, with this program, partners can alternate days that players can come in person, while still providing virtual lessons to any other students enrolled in the program. No matter what stage a given community is in, children have a way to participate in each session. This approach also anticipates the very real scenario that things will continue to change rapidly. Therefore, even if COVID-19 guidelines change, partners can still run programming virtually or through distribution of pre-recorded sessions without missing a beat.

Pickens added, This helps children have some sense of consistency, keeps them active, and keeps them connected to each other in a positive and fun way. The bottom line is that Soccer for Success keeps kids healthy in body and mind. In our current reality, this is more important than ever. 

About U.S. Soccer Foundation

The U.S. Soccer Foundation programs are the national model for sports-based youth development in underserved communities. Since its founding in 1994, the Foundation has established programs proven to help children embrace an active and healthy lifestyle while nurturing their personal growth beyond sports. Its cost-effective, high-impact initiatives offer safe environments where kids and communities thrive. Headquartered in Washington, D.C., the U.S. Soccer Foundation is a 501(c)(3) organization.

Follow U.S. Soccer Foundation: Website | Twitter | Facebook

3 Great Ways to Stay Mentally and Physically Healthy After Retiring

When you retire, your whole life changes. Or, at least that’s how it feels. For most of us, our careers are a huge part of our entire identity, and you will probably feel a lot different once you hang it up.

That can be good and bad. For some, it is fully and undeniably a great feeling on day one. A dream come true. For others, the transition is difficult. And that can lead to some negative effects — both mentally and physically.

The best way to make sure you can adapt quickly and avoid any severe downside is by staying active and staying healthy. The more you can do to remain physically, mentally, and emotionally fit, the better it all will go.
The following represent three great ways to maintain your physical and mental health after retiring.

1. Pick Up Something New

By the time you hit retirement age, you are probably pretty set in your ways. The last thing that might seem like a good idea is even more change. But it really can help. It doesn’t have to be something major. Replacing the hours you normally spend at work with something else, however, will do you a lot of good. Join a new club, pick up a new hobby, or get involved in your community in a new way. It can really help you adjust — you won’t be just losing something but adding something as well.

2. Embrace the Water

One of the difficult parts about getting older is that it’s harder to exercise and stay in shape. Even people who have always been fit and love to run or play sports have trouble maintaining their routines because it can be so hard on the joints. The solution? Jump in the pool! There’s a reason that even pro athletes rehab in the water. You can continue using you body and strengthening your muscles — plus your lungs and heart — without risking injury.

3. Get Top Coverage

Of course, no matter how fit you stay, there will always be some health concerns. That’s just inevitable as people age. So you need to make sure you have the best possible healthcare coverage. For most seniors, this means going with some type of Medicare Advantage plan. This allows you to expand upon the coverage of the traditional program at a very affordable rate. There are many different types, but it’s hard to go wrong with a Medicare Advantage PPO plan that includes benefits that Original Medicare doesn’t. Make sure you have access to all the medical care you need.

Staying Mentally and Physically Fit

After you retire, there will be an adjustment period. But you can minimize the negative parts of this transition by implementing the right strategies. The goal for everything should be staying healthy — and improving your health. 

After all, you don’t have to grind away at a 9-to-5 anymore. You might even be able to strengthen your body and sharpen your mind with more free time and more energy to devote to yourself.

Start by replacing your work hours with some new hobbies. Stay fit with low-impact activities like swimming. And make sure you have the best healthcare coverage possible. This alone will help so much. You can embrace retirement head on and start loving your life more and more every day.

Running illustration done by Mina Tocalini of 360 MAGAZINE.

Best Workout Clothing Brands

Since COVID-19, many people have picked up new hobbies. While some people have honed the perfect sourdough bread recipe or crafted the ideal tie-dye technique, others have learned to love fitness. Now, with masks and social-distancing rules, people can venture out of their homes to enjoy outdoor exercise or even strict gym usage. And while your worn t-shirts and pajama shorts may have cut it in your living room it may be time to consider an upgrade to your workout outfits. Here are some of our favorite athletic clothing lines that are ideal for people looking to safely practice their quarantine-hobby outside of their home.

For shoppers who value unique styles:

Beach Riot

Beach Riot supplies bra tops, leggings, and shorts that you can feel confident that no one else on your running trail will adorn. With popping prints and unique silhouettes ranging from snakeskin, to palm trees, to tie-dye, Beach Riot offers bright prints to their bra and legging pairings. Best of all, you can get these adorable and functional styles for $78 – $98. Also, the brand even sells masks in some of their fantastic prints so shoppers can be dressed head-to-toe in brilliant patterns.

For shoppers who want guaranteed comfortable:

Champion

Champion may be known for their hoodies, but Champion offers the comfort and stylish taste that we all know and love in athletic-wear. With colorful sports bras, bike shorts, and mesh tanks, Champion Workout caters to all of your exercise needs.  Also, Champion is the perfect shop if you are looking for clothing to wear post-workout; in particular, Champion’s collaboration with MTV has some of our favorite comfy and cute clothing. After the successful spring exercise collection, Champion Workout returns for the fall season with new prints, popping colors, and fresh styles.

For shoppers who prioritize sustainable outfits:

Girlfriend Collective

In a world full of fast-fashion, Girlfriend Collective is a rare find of fashionable, ethical, and moderately priced athleisure. Girlfriend Collective offers buttery soft leggings, sports bras, and bike shorts while supporting ethical and sustainable fashion practices.

If you are looking to practice your shavasana in an outdoor yoga session, Girlfriend Collective will help put your mind at ease because each product is made from recycled materials. For example, the compressive leggings and bras are made from recycled plastic bottles (fun fact: 25 bottles go into each pair of leggings!). Other products, such as their t-shirts, are made from cupro, a fiber that is the waste from cotton industry production. Therefore, their cupro tanks and tees are zero-waste because they are made from other products cotton waste!

Conclusion

As the world eases into a new type of normal, it is important for us all to safely enter this new phase of life. This means taking what we have all learned while in quarantine – whether it be workout routines, recipes, or racial injustices – and applying this knowledge outside of our homes. Get excited about continuing your workout routine by adorning some new athletic-wear (and a mask, of course!) while following CDC guidelines. Be sure to check out these brands and let us know what other athleisure brands you’re loving.