Performing a static lunge is a great way to strengthen your legs, particularly your quadriceps, hamstrings, and glutes. Here's how you can do it:

1. Starting Position: Stand tall with your feet hip-width apart. Engage your core muscles to stabilize your body.
   
2. Step Back: Take a large step backward with your right foot, landing on the ball of your right foot.
   
3. Lower Your Body: Bend your knees to lower your body toward the floor. Both knees should be bent at about a 90-degree angle, with your front knee aligned with your ankle and your back knee pointing toward the floor.
   
4. Hold the Position: Hold the lunge position for a few seconds, keeping your upper body upright and your core engaged.
   
5. Return to Starting Position: Push through your front heel to return to the starting position.
   
6. Repeat on the Other Side: Switch legs and repeat the lunge on the other side.
   

Tips:

• Keep your chest lifted and shoulders relaxed throughout the exercise.
• Ensure your front knee doesn't go past your toes to avoid strain.
• Focus on controlled movements to maximize the benefits and prevent injury.
  

Performing stepping lunges, also known as walking lunges, adds a dynamic element to the exercise, increasing the challenge and engaging more muscles. Here's how you can do them:

1. Starting Position: Stand tall with your feet hip-width apart and your hands on your hips or by your sides.
   
2. Step Forward: Take a large step forward with your right foot, landing on the heel.
   
3. Lower Your Body: Bend both knees to lower your body toward the floor. Both knees should be bent at about a 90-degree angle, with your front knee aligned with your ankle and your back knee pointing toward the floor.
   
4. Push Back: Push through your front heel to return to the starting position.
   
5. Step with the Other Leg: Immediately step forward with your left foot and repeat the lunge motion.
   
6. Continue Walking: Keep alternating legs and stepping forward, performing a lunge with each step.
   

Tips:

• Keep your core engaged and your back straight throughout the exercise.
• Land on your heel first and then lower your body to maintain balance and stability.
• Use your arms for balance by swinging them naturally with each step.
• To increase intensity, hold dumbbells or other weights in your hands while performing stepping lunges.
  

Performing reverse lunges is a great way to target your quadriceps, hamstrings, and glutes while also improving balance and stability. Here's how to do them:

1. Starting Position: Stand tall with your feet hip-width apart and your hands on your hips or by your sides.
   
2. Step Back: Take a large step backward with your right foot, landing on the ball of your right foot.
   
3. Lower Your Body: Bend both knees to lower your body toward the floor. Both knees should be bent at about a 90-degree angle, with your front knee aligned with your ankle and your back knee pointing toward the floor.
   
4. Push Back: Push through your front heel to return to the starting position.
   
5. Repeat on the Other Side: Switch legs and repeat the lunge on the other side.
   

Tips:

• Keep your chest lifted and shoulders relaxed throughout the exercise.
• Ensure your front knee doesn't go past your toes to avoid strain.
• Focus on controlled movements to maximize the benefits and prevent injury.
  

Performing squat hops while holding a medicine ball is an excellent way to add intensity and engage multiple muscle groups, including your legs, core, and arms. Here's a step-by-step guide on how to perform this exercise:

1. Choose the Right Medicine Ball: Select a medicine ball that is appropriate for your fitness level. Start with a lighter weight if you're new to the exercise or gradually increase the weight as you become more comfortable.
2. Warm Up: Before starting any exercise, it's essential to warm up your body to prevent injuries. Perform a few minutes of light cardio, such as jogging in place or jumping jacks, to get your heart rate up and your muscles warm.
3. Proper Form:
   • Stand with your feet shoulder-width apart, holding the medicine ball with both hands in front of your chest.
   • Engage your core muscles and keep your chest up, shoulders back, and back straight throughout the exercise.
   • Maintain a slight bend in your knees as you prepare to perform the squat hops.
4. Perform the Squat:
   • Lower your body into a squat position by bending your knees and pushing your hips back, as if you're sitting back into a chair.
   • Keep your weight on your heels and lower your body until your thighs are parallel to the ground or as low as you can comfortably go while maintaining proper form.
   • Ensure that your knees do not extend beyond your toes and that your back remains straight.
5. Add the Hop:
   • From the squat position, explosively jump upward, pushing through your heels and extending your hips, knees, and ankles simultaneously.
   • As you jump, raise the medicine ball overhead, extending your arms fully.
   • Aim to jump as high as you can while maintaining control and balance.
   • Land softly on the balls of your feet, immediately lowering back into the squat position to prepare for the next repetition.
6. Repeat:
   • Complete the desired number of repetitions, aiming for 8-12 repetitions per set, depending on your fitness level and goals.
   • Start with 2-3 sets, gradually increasing the number of sets and repetitions as you progress.
7. Cool Down: After completing your sets, take a few minutes to cool down by performing light stretching exercises to help reduce muscle soreness and improve flexibility.

Remember to listen to your body and modify the exercise as needed to suit your fitness level and any existing injuries or limitations. If you're unsure about performing squat hops with a medicine ball, consider consulting a fitness professional for guidance and assistance.

Welch et al. BMJ 2015: Free weight training (squats/deadlifts) helped reduce lumbar parspinal fatty infiltration associated with lower back pain.

Strength and Conditioning Journal 34(2):p 34-36, April 2012: "research does not support the contention that full squats are detrimental to those with healthy knee function. Given that deep squatting confers a number of important benefits, including greater muscle activation and development, improved functional capacity, and better athletic performance, there is little reason to avoid this exercise provided no medical contraindications exist."

Hartmann H, Wirth K, Klusemann M. Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Med. 2013 Oct;43(10):993-1008.: Provided that technique is learned accurately under expert supervision and with progressive training loads, the deep squat presents an effective training exercise for protection against injuries and strengthening of the lower extremity. Contrary to commonly voiced concern, deep squats do not contribute increased risk of injury to passive tissues.

Unleashing the Power of High-Intensity Exercise for Parkinson's Disease: A Game-Changer in Health and Fitness

In the realm of health and fitness, the benefits of exercise are widely acknowledged. However, when it comes to specific conditions like Parkinson's disease, tailoring exercise regimens becomes crucial. In recent years, there has been a growing body of evidence suggesting that high-intensity exercise could be a game-changer for individuals with Parkinson's disease. In this blog post, we delve into the science behind this phenomenon, exploring why high-intensity exercise is proving to be an effective strategy for managing Parkinson's symptoms.

Understanding Parkinson's Disease

Parkinson's disease is a progressive neurodegenerative disorder characterized by the degeneration of dopamine-producing neurons in the brain. This leads to a range of motor symptoms, including tremors, stiffness, and difficulty in coordination. While there is currently no cure for Parkinson's, various therapeutic interventions aim to manage its symptoms and enhance the overall quality of life for those affected.

The Role of Exercise in Parkinson's Management

Exercise has long been touted as a potent tool in managing Parkinson's disease. Regular physical activity has been shown to improve mobility, reduce stiffness, and enhance balance – all critical factors for individuals with Parkinson's. Traditionally, moderate-intensity exercises like walking and cycling have been recommended. However, recent research suggests that high-intensity exercise may offer even greater benefits.

The Science Behind High-Intensity Exercise
High-intensity exercise involves short bursts of vigorous activity interspersed with periods of rest. This type of training has been proven to induce significant physiological adaptations, even at the cellular level. For individuals with Parkinson's, the benefits extend beyond the cardiovascular system.

1. Neuroplasticity and Brain Health

High-intensity exercise has been linked to increased levels of brain-derived neurotrophic factor (BDNF), a protein that supports the growth and maintenance of neurons. In the context of Parkinson's, this is particularly significant as it may contribute to neuroplasticity – the brain's ability to reorganize and form new neural connections.

1. Mitochondrial Function:

Mitochondria, often referred to as the powerhouse of cells, play a crucial role in energy production. High-intensity exercise has been shown to enhance mitochondrial function, potentially mitigating the energy deficits seen in Parkinson's patients. Improved mitochondrial function can translate into better motor function and reduced fatigue.

1. Enhanced Dopamine Release

Dopamine, the neurotransmitter most affected in Parkinson's disease, plays a key role in regulating movement. High-intensity exercise has been associated with increased dopamine release, providing a natural mechanism to supplement the reduced dopamine levels in individuals with Parkinson's.

Practical Applications

While the science is compelling, the practical application of high-intensity exercise for individuals with Parkinson's requires careful consideration. Before embarking on any exercise program, it is essential to consult with healthcare professionals, including physical therapists and neurologists, to ensure the safety and appropriateness of the chosen regimen.

Tailoring High-Intensity Workouts

High-intensity interval training (HIIT) can be adapted to suit the individual needs and capabilities of those with Parkinson's. Sessions may include a mix of cardiovascular exercises, strength training, and balance exercises, all tailored to address specific motor symptoms.

In the ever-evolving landscape of Parkinson's disease management, high-intensity exercise emerges as a promising avenue. Its ability to harness neuroplasticity, enhance mitochondrial function, and promote dopamine release makes it a potent tool in the arsenal against this challenging condition. As with any health intervention, individualization and professional guidance are paramount. High-intensity exercise, when appropriately prescribed and monitored, has the potential to be a game-changer, offering newfound hope and improved well-being for individuals living with Parkinson's disease.

Articles to read
1. Article 1
2. Landers MR, Navalta JW, Murtishaw AS, Kinney JW, Pirio Richardson S. A High-Intensity Exercise Boot Camp for Persons With Parkinson Disease: A Phase II, Pragmatic, Randomized Clinical Trial of Feasibility, Safety, Signal of Efficacy, and Disease Mechanisms. J Neurol Phys Ther. 2019 Jan;43(1):12-25. doi: 10.1097/NPT.0000000000000249. PMID: 30531382.
3. Schenkman M, Moore CG, Kohrt WM, et al. Effect of High-Intensity Treadmill Exercise on Motor Symptoms in Patients With De Novo Parkinson Disease: A Phase 2 Randomized Clinical Trial. JAMA Neurol. 2018;75(2):219–226. doi:10.1001/jamaneurol.2017.3517
4. Article 4.

🏃‍♀️ Ignite Joint Health with Every Run! 🔥✨
Unlock the Magic of Running for Stronger Joints:

1. 🦴 Bone Boost: Pound the pavement for increased bone density, ensuring robust support for healthy joints. #RunForBones
   
2. 💪 Muscle Empowerment: Running engages surrounding muscles, providing crucial support for joint stability and resilience. #MusclePower
   
3. 🌊 Synovial Fluid Flow: Every stride promotes synovial fluid circulation, lubricating joints and enhancing their smooth function. #FluidMotion
   
4. 🏋️‍♂️ Weight Management: Run your way to a healthy weight! Maintaining a balanced BMI reduces joint stress and supports overall joint health. #RunToThrive
   
5. 🧠 Mental Wellness: Elevate your mood and reduce stress through running. A happy mind contributes to healthier joints. #RunForJoy
   
6. 🔄 Full-Range Flexibility: Embrace a full range of motion with each run, improving joint flexibility and reducing stiffness. #FlexibilityGoals
   
7. 🌈 Injury Prevention: Strengthen joints to prevent injuries. Regular running, when done mindfully, can build resilience against future issues. #InjuryFreeRunning
   

🚨 Disclaimer: Prioritize safety! Consult your physical therapist before embarking on a new running routine, ensuring it aligns with your individual needs and health status. #RunSmart
Ready to run for stronger joints? 🌟 Drop a 🏃‍♂️ and let's hit the pavement together! #RunForHealth #JointWellness #RunningBenefits

Welcome NoN Community,

Today we are taking a look at how to stay active even when you go on vacation.  One of the keys to staying fit and active is consistency.  The workouts may look different, but they are still extremely important.  Working out while on vacation is a great way to maintain your fitness and make the most of your time away from home.  Here are some tips to help you stay active and exercise during your vacation.  We also included some links to gear as we have been getting more questions about some of the gear we like to use.  Enjoy!

1. Plan Ahead: Before you leave for your vacation, consider your workout options at your destination. Check if your accommodation has a gym or fitness facilities, and if not, look for nearby gyms or parks where you can exercise.
2. Bodyweight Exercises: You don't always need fancy equipment to work out. Bodyweight exercises can be done anywhere and are effective for building strength and endurance. Examples include push-ups, squats, lunges, planks, and burpees.  Have you tried TRX straps to improve your body weight exercises?
   
3. Resistance Bands: Lightweight and easy to pack, resistance bands can add an extra challenge to your bodyweight exercises and help you target various muscle groups.  Buy Bands
   
4. Outdoor Activities: Take advantage of your vacation destination by engaging in outdoor activities that also double as workouts. Activities like hiking, swimming, cycling, kayaking, or beach volleyball can be both fun and physically demanding.
   
5. HIIT (High-Intensity Interval Training): HIIT workouts are efficient and don't require much time. You can do a quick 15-20 minute HIIT session in your hotel room or on the beach.                                  
   
6. Yoga and Stretching: Vacation can be a perfect time to focus on flexibility and relaxation. Consider doing yoga or stretching exercises in the morning or before bedtime.  Need a yoga mat?
   
7. Explore on Foot or Bike: Instead of taking cabs or public transport, explore your vacation destination on foot or rent a bike to get some cardio while sightseeing. -  Women's Walking Shoes  - Men's Walking Shoes
   
8. Swimming: If you're near the ocean or have access to a pool, swimming is an excellent full-body workout.
   
9. Fitness Apps or Videos: Use fitness apps or online workout videos to guide your workouts. Many apps and websites offer a variety of workout routines that you can follow along with, even without any equipment.
   
10. Active Excursions: Look for active excursions or tours, such as a guided hike or a bike tour, to combine sightseeing with exercise.
11. Incorporate Movement into Daily Activities: Take the stairs instead of the elevator, walk along the beach, or play beach games with your friends or family.
12. Set Realistic Goals: Keep in mind that vacations are also about relaxation and enjoyment. Aim for shorter, focused workouts that fit into your schedule and don't overburden yourself with intense training.

Remember, staying active during your vacation doesn't mean you have to follow a strict exercise regimen. The goal is to keep moving and have fun while maintaining some level of physical activity. Listen to your body, stay hydrated, and most importantly, enjoy your time away!

Hello NoN Community,

We have discussed boxing before in the specific context of what it does for people with Parkinson's Disease.  We received a few questions about whether it could benefit everyone else as a part of their normal routine and what if they have arthritis?

With regards to arthritis, yes, it can still be something that is healthy and safe to perform.  Much like everything else when you have any sort of condition, discussing this with your physical therapist and physician is strongly advised.  Physical therapists are uniquely qualified to assess and modify how you move to allow you to participate in as many activities as possible.

Overall, boxing is an excellent form of exercise that offers numerous fitness benefits. Here are some of the main benefits:

1. Cardiovascular health: Boxing is a high-intensity, full-body workout that gets your heart rate up and improves cardiovascular endurance. It involves constant movement, quick footwork, and repetitive punching, which elevate your heart rate and increase your lung capacity.
   
2. Full-body workout: Boxing engages multiple muscle groups simultaneously. The punches work your upper body, including the arms, shoulders, chest, and back. The footwork and defensive maneuvers engage your lower body, targeting the legs, hips, and core muscles. This comprehensive workout helps improve overall strength, power, and muscular endurance.
   
3. Strength and toning: Boxing involves a combination of punches, bodyweight exercises, and resistance training. The repetitive punching movements help develop strength in your arms, shoulders, and chest. Additionally, the footwork, defensive techniques, and core engagement contribute to strengthening your legs, abs, and back. Over time, boxing can lead to improved muscle tone and definition.
   
4. Coordination and agility: Boxing requires precise coordination between your upper and lower body, as well as hand-eye coordination. The fast-paced nature of boxing training helps improve your reflexes, agility, and overall coordination. Regular practice can enhance your motor skills, balance, and spatial awareness.
   
5. Stress relief: Boxing provides a productive outlet for releasing stress and pent-up energy. The physical exertion and the focus required during training can help reduce anxiety, improve mood, and promote mental well-being. Hitting a punching bag or mitts can be a cathartic and empowering experience, allowing you to channel your energy in a positive way.
   
6. Fat burning and weight management: Due to its high-intensity nature, boxing is an effective calorie-burning activity. It can help you shed excess body fat and maintain a healthy weight. A typical boxing workout can burn a significant number of calories, leading to improved body composition and increased metabolism.
   
7. Discipline and mental toughness: Boxing training requires discipline, perseverance, and mental fortitude. It pushes you to challenge your limits, face adversity, and stay focused. The mental aspect of boxing can help improve self-confidence, self-discipline, and mental resilience, which can positively impact other areas of your life.
   

It's important to note that boxing is a physically demanding activity, so it's essential to learn proper technique and engage in training under the guidance of a qualified instructor. If you're new to boxing, consider starting with a beginner's class and gradually progressing as your fitness level improves.

Arthritis Foundation.
Northwestern Medicine.
NIH.gov.

Hello NoN Community,

The more research that is done, the more we learn about how critically important your diet is.

Diet and nutrition play a critical role in maintaining overall health and wellness, including the aging process. The nutrients we consume through our diet provide the building blocks for our bodies to repair and maintain themselves.

A diet rich in whole, nutrient-dense foods such as fruits, vegetables, whole grains, and lean proteins can help prevent chronic diseases and reduce the risk of age-related conditions such as heart disease, type 2 diabetes, and cognitive decline.
A healthy diet also supports healthy skin, hair, and nails, and can help prevent or reduce the signs of aging such as wrinkles, age spots, and thinning hair.
In addition to providing essential nutrients, a healthy diet can also help maintain a healthy weight, which is important for reducing the risk of chronic diseases and maintaining mobility as we age.
Overall, a diet rich in whole, nutrient-dense foods and balanced with physical activity and self-care can help support healthy aging and promote longevity, making it a "fountain of youth" of sorts.

Before making any changes to your diet, we strongly recommend consulting with your Registered Dietician.  They are the true experts in this field.  There are many "health coaches" or "nutrition coaches".  These are merely people following a pre-designed plan and do not have the education to make specific changes to your unique situation.  Please consult with your Registered Dietician.

Check out the video below for a great look at what diet and nutrition can do to longevity.