Fitness

How a Birmingham Exercise Program Gives Seniors ‘1 Step 2 Fitness’ While They Sit

Published

1 year ago

October 22, 2024

How a Birmingham Exercise Program Gives Seniors ‘1 Step 2 Fitness’ While They Sit

Vanessa Kirkland is among several dozen seniors who participate in “Get Fit While You Sit” exercise classes held at various locations in Birmingham and Bessemer areas. (Marika N. Johnson, For The Birmingham Times)

By Sym Posey | The Birmingham Times

Veronica O’Neal, a retired forklift operator who lives in the Birmingham area remembers sitting at home “doing nothing” and not being mobile until she was invited to a class.

Once she arrived “the elderly people inspired me to continue to come because I feel like if they could do it, I could do it too,” she said. “The class has been really inspiring to me because I get a chance to move better than what I was.”

The class is “Get Fit While You Sit: 1 Step 2 Fitness” held at various locations in Birmingham and Bessemer led by Sam “DJ Maestro” Anderson who teaches women ages 60 and over, including an 85-year-old, how to stay fit. The classes began in 2019 with one, and now they are held at various locations around the Birmingham metropolitan area including Titusville Senior Center, Daniel Payne Community Plaza and Bessemer Recreation Center.

“It wasn’t that big (at first) and then it just started picking up more and more,” said Anderson. “… it amazes me sometimes.”

Before his arrival in Birmingham from Detroit approximately four years ago, Anderson said he had already been part of a fitness program just to help himself. “I needed to do some exercises … I [have] a sciatic/hip problem. It’s a bone-to-bone type of thing, so it’s hard for me to stand up and do these exercises. That’s why we came up with this (One Step to Fitness), so we can sit down and still get a full body [workout].”

Once the program started to take off “we kind of packaged it, put it in a bottle and started going around doing it,” he said. “I just want to give everybody some hope.”

O’Neal, 63, said she’s “been with 1 Step 2 Fitness a little over a year. I do three classes with them a week. I do Tuesday, Wednesday, and Friday,” O’Neal said. “I had a total shoulder replacement. It was just no good from working all those years. I couldn’t bend good. I couldn’t even raise my arm so now I can move very well.”

The favorite part of the class, O’Neal said,” is all of it … all of us working out together. It gives me something to do. We go out for lunch occasionally and everybody gets along well.”

Renee Looney, 67, has been a part of Get Fit for two years. “I had a church member, Mrs. Evelyn Blackman, that advertised it quite a bit. I knew that I needed to get into a regimen where there were other people for health reasons. I just finally decided to come, and I heard the music, and I was like wow, this is good.”

Her favorite part has been, “the exercise itself. We all have different inspirations to keep us motivated,” whether it be health related or just for personal growth.

Since joining, Looney said she has seen a major improvement in her health.

“Each time that I go to the doctor, I tell them that I continuously participate in a fitness class. When I had a few health-related issues last year, they recommended that I keep up with my physical health. I just enjoy it now. It’s a part of my life. Before I retired (from Southern Company after 18 years), I was always moving because of my job. When I retired, my mom got sick and that limited me. I took care of her for a little over three years, and now that I am in a program it helps me to keep moving.”

Lois Germany, who works with Anderson, said the program is more than about fitness.

“We create an experience,” she said. “We are not just an exercise class. We pray for each other. When someone has had surgery or been out sick, we collect money. We raffle expensive gifts at the end of class no charge to them.”

Most of the seniors are widows and many like O’Neal weren’t doing many fitness programs. “Now they have a place to come to where they can work on their bodies and work on their minds. Most of our classes we have 40-plus members,” said Germany.

Germany is no stranger to fitness. She is the founder of the Sixth Avenue [Baptist Church] Sliders Line Dance Fitness Ministry, a group dedicated to using all line dances.

Germany said each class has their own Facebook Page so that so they can visit the page or share with their children and grandchildren. Also, she’s working with Anderson to create their new “Get Fit While You Sit” TV show which began Saturday September 28 and viewers can get fit while they sit at home by tuning in to MYTV 68 WABM at 11 a.m. on Saturdays.

Class Schedule

MONDAY:

Oxmoor Recreation Center
1992 Wenonah Oxmoor Road
Birmingham AL 35211
11 a.m.

TUESDAY:

Hooper City Recreation Center
3901 4^th Street West
Birmingham, AL
9:45 a.m.-10:30 a.m.

Hopewell Community Center
4817 Jefferson Avenue, S.W.
Birmingham, AL 35221

WEDNESDAY:

Hooper City Recreation Center
3901 4^th Street West
Birmingham, AL
9:15 a.m.-10:30 a.m.

Titusville Senior Center
401 Omega Street
Birmingham, AL 35205
10:45 a.m.-11:30 a.m.

Pratt City Seniors
Daniel Payne Community Plaza
Birmingham, AL 35214
3:30 p.m.-4:30 p.m.

THURSDAY:

Brighton Senior Center
3810 7^th Avenue North
Brighton, AL 35020
10:30 a.m.-11:30 a.m.

Bessemer Recreation Center
100 14^th Street South, Highway 150
Bessemer, AL 35020
12 p.m. -1 p.m.

FRIDAY:

Bessemer Recreation Center
100 14^th Street South, Highway 150
Bessemer, AL 35020
12 p.m. -1 p.m.

Pratt City Seniors
Daniel Payne Community Plaza
Birmingham, AL 35214
3:30 p.m.-4:30 p.m.

Fitness

You can now exercise with Dunkin’ weighted fitness bangles

Published

4 hours ago

January 13, 2026

Press Room

You can now exercise with Dunkin’ weighted fitness bangles

Dunkin’ has released a limited-edition set of weighted bangles on Tuesday, Jan. 12 through a collaboration with fitness accessory brand Bala, coinciding with the nationwide launch of its new Protein Milk option.

The 2-pound weighted bangles are available exclusively at ShopBala.com/dunkin-bala-bangles for $65 while supplies last. The wearable weights, which can be worn on arms or legs, feature Dunkin’s signature pink-and-orange color scheme and add resistance to walks, stretches, and everyday movement.

The bangles coordinate with Dunkin’s existing Dunk N’ Pump Collection.

Alongside the fitness accessory launch, Dunkin’ introduced Protein Milk as a new beverage addition available at locations nationwide. Customers can add 15 grams of protein to any medium drink that includes a milk or non-dairy base.

The coffee chain rolled out several protein-focused beverages featuring the new Protein Milk, including Megan’s Mango and Strawberry Protein Refreshers, a Caramel Chocolate Iced Protein Latte, and an Almond Iced Protein Matcha Latte.

Fitness

Just 10 Minutes of Exercise May Help Slow Cancer Growth, New Study Suggests – Muscle & Fitness

Published

16 hours ago

January 13, 2026

Press Room

Just 10 Minutes of Exercise May Help Slow Cancer Growth, New Study Suggests – Muscle & Fitness

Exercise has long been known for its muscle building, heart saving, and mind stimulating benefits, but more and more research is beginning to shed light on how being active can inhibit the spread of cancer, with a new study suggesting that just 10 minutes of exercise can switch off the signals that lead to cancer growth. The study, undertaken by researchers at England’s Newcastle University and published by the JAMA Network, showed that even short burst of energetic exercise can trigger quick molecular changes within the bloodstream that can halt cancer growth and accelerate DNA repair.

How Was the Study Carried Out?

30 overweight or obese male and female volunteers aged between 50 and 78 (risk factors associated with cancer) who were otherwise healthy, were asked to complete cycling sessions for around ten minutes. Following this activity, blood samples were then taken to measure 249 different proteins, and how the intervention of exercise may have affected these proteins.

Does Exercise Lower Cancer Risk Long-Term?

The scientists discovered that 13 proteins increased after this exercise, including interleukin-6 (IL-6), a protein that is associated with DNA and damaged cell repair. “These results suggest that exercise doesn’t just benefit healthy tissues, it may also create a more hostile environment for cancer cells to grow,” said Dr. Samuel Orange, who is a Clinical Exercise Physiologist. “… it sends powerful signals through the bloodstream that can directly influence thousands of genes in cancer cells”

It is estimated that regular physical activity can reduce the risk of bowel cancer by around 20 percent. “It’s an exciting insight because it opens the door to find ways that mimic or augment the biological effects of exercise, potentially improving cancer treatment and, crucially, patient outcomes,” added Orange. “In the future, these insights could lead to new therapies that imitate the beneficial effects of exercise on how cells repair damaged DNA and use fuel for energy.”

The study also found that exercise supercharged activity in genes that support mitochondrial energy metabolism, enabling calls to use oxygen more efficiently, while genes that encourage rapid cell growth were essentially switched off, reducing the aggressiveness of cancer cells. “Even a single workout can make a difference,” commented Orange. “One bout of exercise, lasting just 10 minutes, sends powerful signals to the body. It’s a reminder that every step, every session, counts when it comes to doing your best to protect your health.”

Fitness

You Can Keep Your Health And Fitness Resolutions Without Overdoing It

Published

1 day ago

January 12, 2026

Press Room

You Can Keep Your Health And Fitness Resolutions Without Overdoing It

As hopeful as New Year’s Resolutions feel when you’re making them, it can be hard to keep momentum when you’re faced with dark January days, a 5-week month and, well, the state of the world right now.

If this is ringing some familiar bells, you’re not alone. Lots of us struggle to keep going with resolutions and in fact, the second Friday of January is actually dubbed Quitter’s Day as that’s when many of us slip and give up our resolutions.

However, when it comes to health and fitness, one NHS doctor urges that focusing on small wins and having a long-term goal of understanding your body and health can be a lot more beneficial.

You don’t have to do it all at once

Dr Reem Hasan, Chief Medical Officer at Vista Health and NHS GP says: “The best health goals are the ones you can live with, small actions that build momentum and become part of your routine. Sustainable change is what truly transforms health.”

This means you don’t have to race to join your local gym, have a 12-step fitness routine and unrealistic goals that will inevitably burn you out and put you off fitness all together.

Dr Hasan advises taking the three following steps when it comes to health and fitness:

Prioritise movement over perfection

Instead of committing to an intense daily workout, start with something manageable like a short walk during your lunch break, stretching before bed, or taking the stairs instead of the lift.

It’s still January, you still deserve to take your time.

Dr Hasan adds: “These small bursts of activity add up and make movement part of your lifestyle rather than a short-term resolution.”

Add before you restrict

If you’re looking to make your diet healthier, Dr Hasan urgess that restriction isn’t the way forward, saying: “Rather than cutting out foods, focus on adding nutritious options like an extra portion of fruit or vegetables each day, or swapping one processed snack for a whole food alternative.

“This positive approach supports your health without triggering feelings of guilt or deprivation.”

Protect your rest

It is something that we take for granted but actually, good sleep hygiene is essential for our day-to-day wellbeing.

Dr Hasan says: “Sleep is one of the most powerful tools for maintaining health. Set a realistic bedtime, avoid screens for at least 30 minutes before sleep, and create a calm evening routine. Rested bodies and minds make better decisions and sustain energy for other healthy habits.

“When you approach change this way, gently and consistently, you are more likely to build habits that last all year. You will feel stronger, more balanced, and may even inspire those around you to take their own small steps toward better health.”