Posts tagged with " exercises"

Easing Back into Exercise

A message from our Fitness Editor, Kupah James.

Let’s be honest, the COVID 15lb weight gain is a real thing. Lately, there has been a huge increase in people seeking out the next best fitness trend to try and shed their stay-at-home fluff and get back into shape. Diving into the fitness lifestyle can be a little overwhelming if you do not know exactly where to start. Luckily, we’re here to pave the way and help you find the best routine for YOU.

If you think you have to run a marathon or join a CrossFit gym to get back into your healthy routine, think again. Sometimes setting an unrealistic goal or diving into a workout style you don’t love can be the most detrimental decision of the process. It can be easy to follow social trends and check out the latest HIIT class near you, but what if it’s not exactly your style? I teamed up with fit-pro Chelle Mahoney and laid out the most important steps to ensure longevity and effective workout habits!

Play to Your Strengths

If you absolutely hate to box, don’t pick up boxing. Same goes for yoga, CrossFit, running etc. The biggest feedback we hear in the fitness industry when people stop their chosen workout is, “I didn’t like it” and that’s OK! Pilates is not everyone’s jam but find what is. If you grew up on a bike, pick up spinning. If you absolutely love to be in the water, start swimming laps. Find what you’re good at and go be great at it. Then step by step you will start implementing other forms of fitness into your routine to compliment your workout.

Quality and Consistency

Make a plan and stick to it. It truly is that simple. Whether you work a 9-5 or travel for a living, creating a workout schedule ahead of time sets you up for success. Our best advice is plan a month ahead. Break out the calendar, set aside times for yourself to sweat and stick to it. Write it down, sweat it out, reap the benefits, repeat.

Steady State Cardio

Have you ever been to a class where the instructor is screaming at you to run faster, spin harder or max out your heart rate. Yeah, we’ve all been there. HIIT training is a hot commodity these days and is more popular than ever. However, HIIT is only sustainable for so long. How about revisiting your steady state cardio days? This is the true sneak attack for fat loss. So how do we do it? Most simply put, create lower intensity forms of cardio for longer amounts of time. This can be anything from a brisk walk to a longer endurance style jog. The trick is to not max out your heart rate so you have to stop the exercise. Combining lower intensity with longer holds creates a cardio lifestyle built around lasting longevity.

Importance of Community

Yes, we get it, sometimes it sucks waking up at 6 am to fit your workout in before heading to the office. The best life hack we have for this problem; find your workout partner. This can be anyone including, but not limited to, a best friend, co-worker, sibling, neighbor etc. Having an accountability partner creates healthy habits for you to get after together! Knowing you have someone to sweat with makes it much less likely to hit snooze and skip your workout. Adhere to your schedule together and #MakeMoves.

Before you tune out and stop reading, allow us to wrap this up now that we’ve listed some easy steps for you to create and start implementing workouts into your new routine. With this new stay at home lifestyle, long term wellness is the goal. Make a schedule and stay consistent. Not every workout has to be all-out max effort, steady state is the fat loss key. Find your workout buddy and stay accountable. Lastly, find your groove and what makes you smile as you sweat. These are the simple steps to make your sweat schedule a consistent habit. If you are dreading your training it will have an expiration, and we’re in this for the long haul baby.

New AI app reduces back pain by 40%

Boston based digital therapy startup Kaia Health launches a new app that uses AI and patent pending motion tracking technologyto personalize treatment programs tomanage and treat chronic low back pain(LBP) which has been shown in clinical studies to reduce chronic back pain by 40% and could save the US economy billions each year.

Created by Kaia Health the motion tracking technology requires no additional hardware.The app has been registered as a Class 1 medical device with the FDA which allowsusers to self-manage their back pain through physical exercise, behavioural exercise (e.g. relaxation and meditation) and education.

Earlier this year the digital therapy startup launched the Perfect Squat Challenge App, the world’s first Artificial Intelligence-powered motion tracking fitness app that turns a smartphone into a personal trainer. In Q4 2018 the company intends to roll out20 more motion tracking exercises for the app.

According to the World Health Organization (WHO) LBP is the single leading cause of disability worldwide. In fact, according to the American Chiropractic Association(ACA) 31 million Americans experience LBP,and one half of all working Americans admit to having back pain symptoms each year.

The epidemic of prescription opioid overuse and abuse has also led many health groupsincluding the ACA, the American College of Physicians (ACP) and the American Association of Pain Management (AAPM) to reconsider the value of a non-pharmalogicalapproach to common conditions such asLBP.

The ACP, the largest medical specialty society in the world, updated its LBPtreatment guidelines in 2017 to support a conservative approach to care. Published in the Annals of Internal Medicine, and based on a review of randomized controlled trials and observational studies, the ACPguidelines cite heat therapy, massage, acupuncture and spinal manipulation (a centerpiece of chiropractic care) as possible options for non-invasive, non-drug therapies for LBP. The guidelines state that only when such treatments provide little or no relief should patients move on to medicines such as ibuprofen or muscle relaxants, which research indicates have limited pain relief effects. According to the ACP, prescription opioids should be a last resort for those suffering from LBP, as the risk of addiction and overdose may outweigh the benefits.

The Kaia app has been developed by aleading digital therapy company Kaia Health in conjunction with physiotherapists, pain management physicians and clinical psychologists.

The app uses a multidisciplinary digital approach which offers users online video-based learning programmes that covereducation, physiotherapy (includingexercises for the lower back and lateral muscles) and psychological strategies(including mindfulness and muscle relaxation).

The AI tailors treatment programs for each user from over 120 exercises, and motion tracking technology ensures that the exercises are performed correctly using a smartphone, tablet or iPad without the need for additional hardware.

Each session lasts for 15 minutes and can be accessed anywhere 24 hours a day. The app also features a chat function whichconnects users to a physiotherapist or sport scientist for motivation and exercise related questions.

Two clinical trials into the Kaia app show a significant reduction in LBP by 40%, well above the clinical threshold of pain improvement. The second study shows a40% long-term retention of users for aminimum of 6 months.

The Kaia app was developed in Germanywhere it has been downloaded over 100,000 times in its first year. The Kaia app is now being reimbursed for over 20 million patients globally.

Kaia Health is member of the Digital Therapeutics Alliance (DTA), an association of international manufacturers for digital therapeutic products that are evidence-based.

Konstantin Mehl, CEO of Kaia Health says:Opioid addiction and overdose is a huge issue in the US, and is, according to the ACP, a last resort for those suffering from LBP. Their 2017 LBP treatment guidelines support a non-pharmalogical approach to care using non-invasive, non-drug therapies. A holistic, multidisciplinary treatment of LBPhas always been a resource-intense, costlyundertaking which makes it hard forpatients to get access to the therapy.However, with the Kaia app we’re digitising therapy which offers as many patients as possible access to effective treatment ofLBP. This empowers and motivatesindividuals to take control, and self-manage their condition with evidenced-based, non-pharmacological, cost-effective alternatives and this could save the US economy billions each year. The Kaia app, and advances in technology, demonstrates why we need to rethink how we treat diseaseconditions such as LBP, and make digitalself-management a more realistic part of treatment.

The Kaia app is available on iOS and Android, and can be downloaded via GooglePlay and AppStore. The first 7 days of the program are free. To unlock the full functionality the costs are: 3 months: $23.99, 6 months: $64.99 and 12 months: $94.99.

About Kaia Health www.kaia-health.com
Founded in 2016, Kaia Health is a leading digital therapy company that creates evidence-based treatments for a range of disorders including back pain, Parkinson’s disease, osteoarthritis and chronic obstructive pulmonary disease. Kaia Health uses innovative technology including artificial intelligence and apps, and works with experts in each medical field to create an interdisciplinary digital approach. This empowers and motivates individuals to take control and self-manage their condition with effective, non-pharmacological, digital alternatives at low costs.