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Libraries are offering free health and wellness classes across the US

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Libraries are offering free health and wellness classes across the US

MILWAUKEE (AP) — The Aurora Health Care Mobile Medical Clinic team waited patiently at a table in the main hallway of the Milwaukee Public Library’s sprawling downtown branch, a blood pressure cuff and mental health questionnaire at the ready as they called out to patrons who paused: “Do you have any questions about your health?”

On this Tuesday afternoon, one man did. His joints were bothering him, he told Carolyn McCarthy, the team’s nurse practitioner. And he knew his bones need calcium to stay strong, so he stopped taking his blood pressure medication, a calcium channel blocker.

McCarthy talked with him at length in simple and specific terms about how the medication worked on his cells, why it was important to take and how it doesn’t affect calcium storage in his bones.

“Hopefully, he walked away a little bit more informed,” McCarthy said.

The mobile clinic is one of several health programs offered by libraries around across the U.S. — from tiny rural town libraries to large urban systems. They offer fitness classes, food pantries, cooking classes, conversations about loneliness and mental health, and even blood pressure monitors that can be checked out just like books.

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The public health programs leverage libraries’ reputation as sources of reliable information and their ability to reach people beyond formal health care settings. No money, insurance, language skills or ID required, no limits on age. All are welcome.

Libraries are “the last true public institution,” said Jaime Placht, a health and well-being specialist at the Kansas City Public Library system in Kansas City, Missouri. The system has a full-time social work team. “The library is a public health space.”

The Kansas City Public Library, along with Milwaukee and several others, is part of the American Heart Association’s Libraries with Heart program. Several Kansas City branches have blood pressure stations — which Placht said have been used 13,000 times — as well as a take-home blood pressure kits that have been checked out nearly 100 times. The program started there about a year ago.

“We have patrons that say, ‘Because I used the blood pressure monitor at the library, I went and saw my physician for the first time in a long time,’” Placht said.

There is no local public health office in Jarrell, Texas, a small town between Austin and Waco. But there is a nonprofit library that can connect patrons to mental health help. It’s one of nine rural libraries in central Texas that receives funding from the St. David’s Foundation, the philanthropic arm of one of the state’s largest health systems.

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Jarrell Community Library and Resource Center is a place for brave conversations. When a senior card game group turned to a discussion of the best crematorium in town, the library brought in local experts to teach about end-of-life planning, library director Susan Gregurek said. Last year, seven women came to the library for information on how to file restraining orders against their husbands.

“This is mental health, but it’s obviously larger than mental health,” Gregurek said.

The public library in Smithville, Texas, which also gets money from the Libraries for Health program, stocks boxes of surplus food from area farmers and built out programs that help teens, older adults and parents address isolation. The library’s peer support specialist has gone from working with four to five people a month to nearly 60 in the community southeast of Austin.

St. David’s Foundation has invested more than $3 million in the program over three years, which Smithville library director Judy Bergeron said is key when she hears comments like, “Why are we funding the library so much? Nobody reads anymore.”

A year and a half into being in Milwaukee’s libraries, mobile health clinic reaches eight patrons on average per visit. They’ve had some people come back to say they went to the hospital and got a life-saving treatment, McCarthy said. They’ve also had patients who did not seek help and later died.

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“What we do is a Band-Aid on a broken (health care) system,” McCarthy said of the clinic.

Another library effort in Milwaukee teaches kids about healthy nutrition habits at the Mitchell Street branch — a weekly after-school program run by chef Sharrie Agee since 2022.

“Certain areas of Milwaukee don’t have the same opportunities to (access) healthy ingredients, healthy sources of food, the knowledge behind how to use those ingredients,” said Agee, whose class learns how to make snacks from different continents.

Four junior chefs helped her cut cheese and tomatoes for a pizza this month while she quizzed the rest of the attendees: What country is pizza from? What ingredients are listed on the recipe?

Ruby Herrera, 40, brought her children to help them learn to cook something healthy and try different foods. Her older kids cook everything in the air fryer.

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Yareni Orduna-Herrera, 7, ran over to her mom, smiling, her task of slicing tomatoes complete.

She said she’ll try the recipe home again and also wants to learn to make rice and beans. But first, she needed to taste the pizza.

“The one that I made,” she said with pride.

___

The Associated Press Health and Science Department receives support from the Robert Wood Johnson Foundation. The AP is solely responsible for all content.

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Fitness

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

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'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

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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

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155

=2

Skipping

168

142

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=2

Rowing – stationary

168

142

=2

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Shuttle running

168

142

=2

High-intensity interval exercises (HIIT)

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168

142

3

Bicycling – stationary

165

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139

=4

Ski ergometer

161

135

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=4

Slide board exercise

161

135

5

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Kettlebell swings

150

126

6

Therapeutic exercise ball, Fitball exercise

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145

122

=7

Stair climber

142

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120

=7

Boxing, simulated boxing round, exercise

142

120

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=8

Elliptical trainer

138

116

=8

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Jumping rope – Digi-Jump Machine

138

116

=8

Impulse Training System

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138

116

9

Pound

130

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109

10

Aerobic dance

122

103

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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.

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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.

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Somatic Exercises: What They Are and How They Benefit You

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Somatic Exercises: What They Are and How They Benefit You

What if you ditched the fitness trackers, vision boards and personal bests and focused on how moving your body feels instead?

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Exercise physiologist David Creel, PhD, explains what somatic movement is and how applying somatic principles to your workout benefits your mind and body.

What are somatic exercises?

Somatic movement is a mindfulness method you can apply to physical activity. A somatic workout doesn’t focus on form, goals or competition. It revolves around how your body feels. Somatic movement and stretching are about being present in the moment, listening to your body and practicing focused, intentional movements.

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Types of somatic workouts, stretching and movement

Dr. Creel says that some types of exercise have somatic methods built into them, such as:

  • Yoga. Yoga is a practice with Hindu, Jain and Buddhist origins. It aims to bring the body and mind into unity. Western, secular yoga practices may or may not be somatic.
  • Dance. Dance classes tend to focus on form and choreography. But “dancing like nobody’s watching” can be somatic.
  • Aikido. Like many martial arts, Aikido is a discipline that requires body awareness, body control and mindful presence. Meditation and breathwork are also part of Aikido.
  • Tai chi. Tai chi has been used in traditional Chinese medicine (TCM) for centuries. The goal (flowing from one movement to the next) can be harder than it looks.
  • Qigong. Like tai chi, qigong is rooted in TCM. The slow, mindful flow from pose to pose — and careful breathing patterns — keep you grounded in the moment.
  • Pilates. Whether Pilates is somatic depends on the approach. Somatic Pilates focuses on body awareness and experience. Traditional Pilates is more goal-oriented.

Those are some of the most common somatic exercises and stretches. But almost any movement can be somatic. Dr. Creel, for example, made his morning bike ride to work somatic. Instead of thinking about how fast he was going or how to push himself further, he looked inward.

“I thought about how my legs felt as they moved,” he shares. “I focused on how my feet were grounded on the pedals and energy seemed to flow to them. I noticed my quads contracting as I pushed the pedals down and how my hamstrings felt pulling them back up. And I paid attention to my breathing.”

Benefits of somatic workouts

There’s very little research on the health benefits of somatic exercises. The research that does exist has a narrow focus, looking only at specific types or schools of somatic movement.

Thankfully, there’s lots of research on the benefits of physical activity for everything from your heart health to your memory. Ditto for mindfulness and the many exercises we’ve mentioned here.

Dr. Creel explains seven potential benefits of somatic movement.

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1. Improves balance, strength and flexibility

Like any other fitness practice, somatic exercise can improve your physical health. They may:

  • Lengthen and strengthen muscles
  • Improve posture
  • Promote flexibility and joint mobility
  • Ease chronic pain

2. Enhances body awareness

Somatic movement and stretching support proprioception, an understanding of where your body is — and how it moves — in space. It’s crucial for balance and coordination. It can also dim as we get older. Practicing somatic movement may help you stay agile and active longer.

3. Relieves stress

Exercise is a mood booster. It releases happy hormones like serotonin, dopamine and endorphins. At the same time, it reduces the level of stress hormones in your body. The result is a clearer, sharper mind and a boosted mood.

And getting out of the house to exercise with other people? That can be great for your mental health, too.

4. Supports healing from trauma

Trauma can make you feel uncomfortable in (or disassociated from) your body. Somatic movement techniques like yoga can be a gentle way to reconnect.

Dr. Creel recommends working with a trauma-informed instructor alongside a therapist who specializes in trauma. Together, these interventions may help you process any feelings that surface while also respecting your boundaries.

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5. Enhances mindfulness

According to Dr. Creel, if you learn how to move mindfully, you can practice mindfulness in other areas of life, too. For example:

  • Mindful eating can help you create a healthier relationship with food and your body image.
  • Practicing mindfulness in relationships can strengthen your connection with your partner and make you a better listener.
  • Mindfulness can help you understand your spending habits without judgment or shame. This insight can help you be more aware of (and thoughtful about) your finances.

6. Grows with you

Whether you’re 4, 47 or 104, there’s a somatic exercise out there for you. And your current fitness level is a great place to start. Just check with your provider beforehand. And if you’re feeling a little extra creaky or something hurts, stop or adjust your workout as needed.

You don’t have to be great at the exercises you do. You just have to have fun.

“If you focus on how unfit you are, you’re setting yourself up to be discouraged and unhappy,” Dr. Creel warns. “Somatic movement is about taking some of that pressure away.”

7. Offers spiritual connection

Dr. Creel says somatic movement encourages exploration, reflection and acceptance. That can translate into a deep sense of spiritual connection. Your practice doesn’t have to involve a spiritual component. But the potential is there, if you want it.

Final thoughts

Anybody can apply somatic methods to their fitness routine. But some have used its principles to develop specific somatic workout methods, schools and styles. If you’re looking for a somatic exercise instructor, Dr. Creel suggests choosing someone who has specialized training in somatic movement along with:

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  1. Holding a certification through the American College of Sports Medicine (ACSM) or the American Council of Exercise (ACE)
  2. Experience working with people with your medical history and needs

It’s important to find the right fit, so walk away if you aren’t comfortable with a studio, class or instructor. The beauty of somatic movement is that you can always do it yourself. You just have to (literally) put your mind to it.

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I’m a cardiologist. Adding this 1 exercise to my routine made me fitter than ever at 70

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I’m a cardiologist. Adding this 1 exercise to my routine made me fitter than ever at 70

We all know that exercise is important for overall health, but should our workout routine change as we get older?

TODAY.com previously spoke with Dr. Eric Topol, a top cardiologist and longevity researcher, about his science-backed strategies to age healthier from his book “Super Agers: An Evidence-Based Approach to Longevity.”

Regular exercise is one of the most effective tools to promote healthy aging and prevent age-related diseases like heart disease and cancer, Topol said.

One type of exercise in particular may help slow down how fast our bodies age and keep us feeling fit and strong.

Cardiologist tip of the day: Strength train at least 3 times a week

As a cardiologist, Topol says he was always a fan of aerobic exercise. Over the decades, he focused on heart rate-boosting activities like running and cycling, while skipping strength and resistance training. “That was a mistake,” Topol explained.

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After researching the benefits of strength training for healthy aging, Topol changed his approach to working out and added this type of exercise to his workout routine.

“If I’m going to be old, I’d rather be strong and old,” Topol quipped.

Topol, now 70, does at least one hour of resistance and strength training three times a week, or 30 minutes of training, four to five times a week. “I’m more fit and stronger than I can ever remember, just by doing that for over a year now,” Topol says.

Why it matters

As we age, we start to lose muscle mass and strength, with the most significant declines happening after the age of 50, according to Topol.

Regular strength training can help maintain muscle mass and improve bone density, all while promoting mobility and balance, which reduces the risk of falls (the leading cause of injury among adults over 65.)

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A 2022 systematic review found that resistance training was linked with a lower risk of death from all causes.

Despite the wealth of evidence of the benefits of strength training, only one in four adults in the U.S. report meeting the Physical Activity Guidelines for Americans, which recommends muscle-strengthening activity at least two times per week.

How to get started

If you don’t already have a strength training routine, don’t sweat it. “It’s never too late,” added Topol.

Beginners can start with bodyweight exercises, which require no equipment or gym membership. These include squats, lunges, push-ups, sit-ups, squats, and lunges, wall-sits, and planks, explained Topol.

Once you’re comfortable, add in light weights, starting with 5-pound dumbbells. Try to find a full-body routine that works the major muscles in the upper body, lower body, and core.

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TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.

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