Connect with us

Fitness

Columbia woman partners with local gym to help improve residents’ mental health

Published

on

Columbia woman partners with local gym to help improve residents’ mental health

COLUMBIA — During the first year of the COVID-19 pandemic, global anxiety and depression increased by 25%, according to the World Health Organization (WHO).

Catherine Miller, a licensed counselor in Columbia, said as the world got better, mental health increased, but it’s still not where it was before the pandemic.

“We had high anxiety, people were worried about the virus itself, people were worried about losing jobs, keeping jobs,” Miller said. “There was really a lot of mental health impact, so we just have found that people are still taking the time to move from those things.

She added that with the fall season and holidays approaching, it leads to an increase in depression and people not feeling great about themselves.

Advertisement

About 5% of adults in the United States experience Seasonal Affective Disorder (SAD), according to the American Psychiatric Association. SAD typically lasts about 40% of the year. 

“Daylights are going to change, it’s going to get dark faster. So how do we keep people having a positive mental health?” Miller said.

She said her new fitness challenge answers that question.

Miller recently completed her local gym’s Athletes Performance Institute (API) Project Fitness’ 21-day challenge.

She said it inspired her to create her own. It’s called the “Take 5 Challenge.”

Advertisement

“A lot of people struggle to get started,” Miller said. “Exercising, getting in healthy habits, creating good mental health things for yourself.”

She said the Take 5 Challenge is based on five aspects that people can do to  better themselves, both physically and mentally. 

“Anxiety can be an issue when you just come up with things or things are just stressing you, so having a plan in place can reduce anxiety,” Miller said. “Exercise in itself is known to decrease depression and just have a more positive outlook, so these things combined we’re looking at even better results.”






Advertisement

Catherine Miller and Jerrell Jackson are collaborating on a mental health challenge.


Advertisement


When she announced her challenge, her longtime trainer and owner of API Fitness, Jerrell Jackson, partnered with her to incorporate the fitness aspect of the challenge.

Jackson said he’s done challenges in his gym since 2016.

“The one thing I haven’t done is surround mental health with it,” Jackson said. “This is a great challenge, I think in order to hit a different demographic that I’ve been trying to hit, and I’m tying fitness in with it because I do think it will be a great aspect with mental health.”

Jackson said he believes the Take 5 Challenge will gain the same attention his past challenges have throughout the online community.

Advertisement

“When it comes down to the fitness side, I think that we already got the ball rolling,” Jackson said. “Not only do you have to take care of the body, you have to take care of the mind.”

Leigh Ann Clayton participated in the 21-day challenge and said she plans to participate in the Take 5 Challenge.

“Mental health I think is the No. 1 most important thing,” Clayton said. “Yes we should keep our bodies healthy, but our minds as well.”

Clayton said she’s been in treatment for breast cancer which means that she can’t always workout everyday. She said seeing the support from the community is encouraging.

“Everyone’s there to support you,” Clayton said. “It’s a true community here.”

Advertisement

Miller’s challenge starts Sept. 1 and will last for 21 days. People can get involved in the challenge by visiting Miller’s Facebook page.

Continue Reading
Advertisement
Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Fitness

Fitness Coach Shares 10-Minute Workout Plan for Busy Days

Published

on

Fitness Coach Shares 10-Minute Workout Plan for Busy Days

Working out daily can bring countless benefits to your health. But let’s face it, there are some busy days in between which often don’t leave you with the time to hit the gym. To solve this problem, fitness coach Luke Coutinho has shared his easy and simple fitness routine for people who struggle to find the time to go to the gym. The regimen yields results and can be performed at home without using any additional equipment. In a post shared on Instagram, Luke mentioned doing three sets each of squats, pushups, planks, lunges and pull-ups. He also added mountain climbers to be performed between each set. “Simplicity is the new luxury and something is better than nothing,” Luke concluded.

He even suggested an alternative to pull-ups, mentioning that if you can’t do pull-ups, then you can start with dead hangs, where you simply hang from a pull-up bar. Other than this, Luke Coutinho also said that if you don’t have time for a full workout, you can still stay active by walking and completing your daily steps target. 

Luke stated that on days you can’t do a workout, it’s important to eat mindfully to maintain a balance in your lifestyle.

Advertisement

In his previous Instagram post, the fitness coach advised practising a simple yet effective breathing technique to “instantly calm your mind, reduce stress and lift your mood.” Whether you are feeling low or anxious or just need a mood lifter,  Luke Coutinho added that the 4-7-8 breathing technique can help. It is “one of the most powerful and effective exercises to instantly calm your mind.” 

This technique will help you get your stress and anxiety levels under control.

Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.

Advertisement


Continue Reading

Fitness

95 year old fitness instructor leads twice weekly exercise classes

Published

on

95 year old fitness instructor leads twice weekly exercise classes

From arm stretches to gentle pilates, a group of pensioners in Croatia are keeping active well into their later years. At the heart of it all is fitness trainer 95-year-old Djurdja Vukovic — still leading the way, and showing no signs of slowing down.

Continue Reading

Fitness

'Number 1' gym exercise that burns the most calories may surprise you

Published

on

'Number 1' gym exercise that burns the most calories may surprise you

Exercise is essential for many reasons, but particularly when it comes to burning calories.

Burning more calories than you consume leads to weight loss(Image: Getty)

The top calorie-burning exercise has been revealed. Engaging in physical activities that burn calories is essential for weight management, heart health, and overall wellness. They promote weight loss by creating a calorie deficit, reduce the risk of chronic diseases, and enhance physical and mental health.

The United States has an estimated 64.19 million gym memberships, the most of any country. California has the most health and fitness gyms in the U.S. with 5,123, while Wyoming has the least health and fitness gyms in the U.S. with 81, according to Gymdesk.

Whether you’re a gym newbie or a seasoned pro, figuring out the most effective workouts can be challenging. To help, weight loss experts at ZAVA have unveiled the exercises that burn the most calories, reports Surrey Live.

Exercises that burn the most calories

Rank

Exercise

Advertisement

Calories (Kcal) burned per 10 min (Male)

Calories (Kcal) burned per 10 min (Female)

1

Running curved treadmill, 7.0 to 7.9 mph

184

Advertisement

155

=2

Skipping

168

142

Advertisement

=2

Rowing – stationary

168

142

=2

Advertisement

Shuttle running

168

142

=2

High-intensity interval exercises (HIIT)

Advertisement

168

142

3

Bicycling – stationary

165

Advertisement

139

=4

Ski ergometer

161

135

Advertisement

=4

Slide board exercise

161

135

5

Advertisement

Kettlebell swings

150

126

6

Therapeutic exercise ball, Fitball exercise

Advertisement

145

122

=7

Stair climber

142

Advertisement

120

=7

Boxing, simulated boxing round, exercise

142

120

Advertisement

=8

Elliptical trainer

138

116

=8

Advertisement

Jumping rope – Digi-Jump Machine

138

116

=8

Impulse Training System

Advertisement

138

116

9

Pound

130

Advertisement

109

10

Aerobic dance

122

103

Advertisement

The fitness gurus at ZAVA have crunched the numbers and found that running on a curved treadmill at 7-7.9mph is the top calorie-burning exercise, torching 184 calories for men and 155 for women in just 10 minutes. This speed hits the ‘sweet spot’, as slowing down to 4-4.9mph can decrease the calorie burn by an average of 77.

It might come as a surprise, but curved treadmills outperform flat treadmills in terms of benefits. The key lies in their self-powered design, which simulates a more natural running experience, boosts calorie burn, and more effectively engages muscles like glutes, hamstrings, and calves while being gentler on the joints.

Sharing the second spot with a burn rate of 168 calories for men and 142 for women in 10 minutes are skipping, shuttle running, high-intensity interval training (HIIT), and rowing on a machine. Jump rope workouts are a fantastic way to incinerate calories with minimal gear, and you can easily do them at home with just a rope – 168 calories gone in 10 minutes for men and 142 for women.

A dynamic scene of a man running on a treadmill inside a modern gym
Running on a curved treadmill burns more calories than running on a flat treadmill

With this adaptable exercise, you can get your heart racing, build muscle and strength, boost endurance, and even improve balance and coordination. Jumping rope is a fantastic workout for all ages and has been proven to enhance bone density. A 2015 study involving women aged 25-50 found that those who jumped rope twice daily saw significant improvements in hip bone density after just eight weeks.

Rowing is another calorie-burning powerhouse, torching 168 calories in 10 minutes for men and 142 for women. This full-body workout enhances heart health, endurance, muscle strength, and can even correct posture.

High-intensity interval training (HIIT) burns an equivalent amount of calories. This regimen involves short bursts of intense exercise and can be performed solo or in classes, featuring moves like burpees, mountain climbers, and squat jumps.

Advertisement
Woman skipping with rope
Skipping came in second place

Research shows that HIIT workouts elevate your metabolic rate post-exercise. They also increase your VO2 max – the maximum volume of oxygen your body can utilize during exercise, which is a reliable measure of aerobic capacity.

Shuttle runs are equally effective, burning 168 calories in 10 minutes for men and 142 for women. Popular among athletes and fitness enthusiasts, shuttle runs enhance acceleration, deceleration, speed, and aerobic health. The 20m shuttle run, also known as the beep test, is often used to assess physical fitness for demanding jobs, serving as an indicator of VO2 max.

While yoga and Pilates are fan favorites, they’re not the top calorie burners. In 10 minutes, men burn 35 and 43 calories, respectively, and women shed 30 and 36. Despite their lower calorie-burning stats, these workouts are cherished for their ability to enhance core strength, flexibility, and mental well-being.

Remember, what works for one may not work for another. If you have any fitness-related queries, don’t hesitate to consult your doctor.

Continue Reading
Advertisement

Trending