In a study appearing in the Feb. 22 edition of the Archives of Internal Medicine, researchers analyzed the results of 40 randomized clinical trials involving nearly 3,000 patients with a variety of medical conditions. They found that, on average, patients who exercised regularly reported a 20 percent reduction in anxiety symptoms compared to those who did not exercise.

“Our findings add to the growing body of evidence that physical activities such as walking or weight lifting may turn out to be the best medicine that physicians can prescribe to help their patients feel less anxious,” said lead author Matthew Herring, a doctoral student in the department of kinesiology, part of the UGA College of Education.

Herring pointed out that while the role of exercise in alleviating symptoms of depression has been well studied, the impact of regular exercise on anxiety symptoms has received less attention. The number of people living with chronic medical conditions is likely to increase as the population ages, he added, underscoring the need for a low-cost, effective treatment.

The researchers limited their analysis to randomized controlled trials, which are the gold standard of clinical research, to ensure that only the highest quality data were used. The patients in the studies suffered from a variety of conditions, including heart disease, multiple sclerosis, cancer and chronic pain from arthritis. In 90 percent of the studies examined, the patients randomly assigned to exercise had fewer anxiety symptoms, such as feelings of worry, apprehension and nervousness, than the control group.

“We found that exercise seems to work with just about everybody under most situations,” said study co-author Pat O’Connor, professor and co-director of the UGA Exercise Psychology Laboratory. “Exercise even helps people who are not very anxious to begin with become more calm.”

Exercise sessions greater than 30 minutes were better at reducing anxiety than sessions of less than 30 minutes, the researchers found. But surprisingly, programs with a duration of between three and twelve weeks appear to be more effective at reducing anxiety than those lasting more than 12 weeks. The researchers noted that study participants were less likely to stick with the longer exercise programs, which suggests that better participation rates result in greater reductions in anxiety.

“Because not all study participants completed every exercise session, the effect of exercise on anxiety reported in our study may be underestimated,” said study co-author Rod Dishman, also a professor of kinesiology. “Regardless, our work supports the use of exercise to treat a variety of physical and mental health conditions, with less risk of adverse events than medication.”

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The prestigious Community Investor Award is given to community health providers that are active in fighting cancer on multiple fronts through the American Cancer Society Workplace Solutions Program, a suite of free health, wellness and employee engagement services.

“MSU Breslin Cancer Center is leading the way in the fight against cancer – today’s number one health concern,” said Lori Eastman, American Cancer Society Community Programs Manager. “By investing time and energy into cancer prevention and education programs, they will save more lives and see fewer cases of this disease that takes so much from so many.”

To earn recognition as a Community Star Investor, hospitals or organizations must participate in a variety of American Cancer Society initiatives. MSU Breslin Cancer Center is investing in the local community in full force through their commitment to the following programs and services:

• Being an active member in the Colorectal Cancer Awareness Network
• Cancer Committee meetings
• Promoting the American Cancer Society through 1-800-227-2345 and www.cancer.org
• Sponsoring Society income programs: Making Strides Against Breast Cancer Community Champion and Coaches vs Cancer
• Participation in the Breast and Cervical Cancer Control Program
• Celebrating cancer survivors
• Road to Recovery referrals
• Tobacco prevention and cessation programs
• Quality of Life programs, including Look Good…Feel Better, and I Can Cope
• Providing low cost or no cost cancer screenings

“We are pleased that MSU Breslin Cancer Center has been recognized with this prestigious award,” says Mary Nettleman, MD, chair of the MSU Department of Medicine. “The center is an outstanding clinic that is dedicated to treating and preventing cancer in our community and we are thrilled to see the expansion of the American Cancer Society mission throughout our community.”

Barbara A Conley, MD, chief of the Division of Hematology/Oncology at MSU College of Human Medicine agrees. “The American Cancer Society is one of the most trusted sources of support for cancer patients and survivors, and our participation with them enhances our ability to provide the best care for patients, and provides the patients with valuable services that really make a difference.”

MSU Breslin Cancer Center employees Martha Trout, practice manager, and Heather Spotts, Oncology social worker, work closely with patients and on-site American Cancer Society volunteers. “It’s a wonderful collaborative effort on behalf of both organizations,” Spotts notes. “Together, we are able to connect patients and caregivers with information, resources, support and education directly on site.”

All Star Investor honorees are recognized in the American Cancer Society, Great Lakes Division, Inc., Annual Report.

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“With so many health issues out there, we want to help make the community a little healthier, through behavior modification, lifestyle changes and habits,” said Carlton McConnell, co-owner of Dino’s. “By coming together collectively we can, and will, make a difference in the overall health and well being of our community at large, ourselves, our co-workers, and our loved ones.”

The 2nd Annual Free Health Fair is open to the public, especially the underserved and uninsured.  Doctors and health practitioners from a variety of specialties will give their time and talents to afford the community to get checked out, tested for high cholesterol, high blood pressure, HIV, diabetes, prostate cancer, and mental health as well as other vital signs and tests.  If necessary, doctors can write prescriptions on-site.

“Undoubtedly, we all have been affected directly or indirectly by one of these terrible but largely preventable diseases,” said McConnell. “This year we will have more health professionals in attendance.  We are also increasing our advertising and promotional items to reach a larger audience.”

Booths will be set up both inside the shop and outside in the beautiful spring sunshine. Free food and refreshments will be provided, including fruit, bottled water, and other healthy snacks. Last year, Dino’s was even able to give out 30 free Ingham County health plans to those in attendance.

“Making a living is what we do; making a difference is who we are,” said McConnell.  “We look forward to working together to make the difference for so many!”

Dino’s $6.99 Barber Studio is located at 4314 S. Cedar at the corner of Cedar and Cavenaugh.  For more information contact Carlton McConnell at 517-394-7087.

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Saturday March 20

Tower Guard Shamrock 5K– East Lansing – Conrad Hall, Michigan State University – 11:00 a.m.

Run, walk or roll your way across the finish line at the Tower Guard Shamrock 5K. All proceeds for the event go toward the Resource Center for Persons with Disabilities (RCPD). The race is open to runners, walkers and persons with disabilities of all ages. Free parking is available in lot 91, on the corner of Service and Hagadorn, just a minute’s walk from the starting area.

Register at www.msu.edu/~towergrd.

Sunday March 21

Ambulance Chase 5K– East Lansing – MSU College of Law – 1:00 p.m

The Ambulance Chase 5K is sponsored by the MSU Student Bar Association and Business Law Society. Proceeds will support the Michigan Protection & Advocacy Service, whose mission is to advocate and protect the legal rights of people with disabilities. The cost is $20 with a t-shirt and $15 without a t-shirt.

Register online at http://runningfoundation.com/MSU_LAW_5K.html.

Sunday March 21

Fisk Knob Time Trial– Cedar Springs

Set a goal–start training–then test your early season fitness at the 30th annual Fisk Knob Time Trial. The course consists of approximately 28 km (17.3 miles) of rolling terrain that includes scenic Red Pine Drive and finishes at the top of Fisk Knob, the highest evelevation in Kent Count.

Visit www.rcvcyclingteam.org for more information.

Do you plan on dusting off your 5K cobwebs by participating in either of these races? Share with us on Facebook and Twitter.

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Prenatal injuries can often result in self-correcting or fixable neuromotor delays, but sometimes toddlers get a more serious diagnosis, such as cerebral palsy, says Rosa Angulo-Barroso, associate professor of movement science at the U-M School of Kinesiology. Some of those diagnoses may come much later, or in mild cases, never, she says.

Angulo-Barroso and colleagues followed 15 infants at risk for neuromotor delays for two years and tested their changes in physical activity and treadmill-stepping in their homes. The infants were assisted using the treadmill by their parents.

The researchers looked at the frequency of steps and also the decrease in toe-walking over the two-year period. For those infants who were still not walking, they followed up by calling families to see if infants were walking by age 3.

They found that kids with neuromotor delays using the treadmill were on the same improving trajectory as normal kids. Of the 15 children, six were diagnosed with cerebral palsy.

“We found that in those with neuromotor delays, the pattern of development through time was parallel (but less) than normal kids.” said Angulo-Barroso, who is also a research associate professor at the U-M Center for Human Growth and Development. “We also found less toe-walking, so foot placement improved.”

The study also suggests a critical intervention window. Both children without a diagnosis and kids with cerebral palsy improved the most between 10 months and 18 months.

So what does this means for parents of children at risk for neuromotor delays?

“We are putting words of caution here,” Angulo-Barroso said. “This is a feasibility study only and the results show it seems viable to do treadmill intervention.”

A feasibility study merely shows that it warrants more work to see how much treadmill intervention helps. However, Angulo-Barroso stresses that in the meantime, parents should take other interventions seriously.

“Early interventions are really, really critical, so at this point I wouldn’t tell them to go find a treadmill, but I would say make sure you get a good physical therapist and work with the physical therapist to see if your kids would be a good candidate for that kind of (treadmill) intervention,” said Angulo-Barroso, who noted that the next study is a randomized sample of children to see how they respond to a formal treadmill intervention.

The current study, “Treadmill Responses and Physical Activity Levels of Infants at Risk for Neuromotor Delay” appears in the journal Pediatric Physical Therapy.

For more information visit the U of M School of Kinesiology or Center for Human Growth and Development.

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ChicagoHealers.com Dr. Kristina L. Sargent, D.C., offers the following tips for low-cost nutrition.

• Stay on the perimeter: To choose the healthiest foods, stay on the perimeter of the store. You don’t really need to make your way into the aisles – where the processed stuff is located – why tempt yourself to spend your money on food without nutrients, that stresses your body.

• Cut out processed foods: Avoid processed foods such as chips, muffins, cookies, soda, sports drinks and other beverages. Most of those foods don’t have many nutrients, like vitamins and antioxidants, and they actually rob your body of nutrients as your body tries to process them.

• Meal plan: Start by planning a week or so’s worth of meals, be sure to include breakfast, lunch if you pack your own, dinner and snacks. You can save time by building up a recipe file with your favorite dishes. You can use cookbooks, print out recipes you find online or keep copies of recipes in a special folder on your computer. Grab the advertisements for your local grocery store to see what’s on special — you can save even more money by planning some of your meals around those sale items.

• Buy frozen foods: With frozen foods you don’t have to worry about spoilage and you will be getting more of the nutrients your body needs to combat stress.

• Buy in bulk: Buy chicken and ground meat in bulk, freezing it in family-sized portions.

• Cut coupons: Look for online coupons as well as the coupons in newspapers and magazines.

• Choose Cheap Meat: Choose cheaper, leaner cuts of beef. You will reduce the amount of saturated fat in your meals (which is better for your health). The cheaper cuts of beef need to be cooked at lower temperatures and longer periods of time. They are perfect for beef stews, soups and in crockpot meals.

• Use your own water: Buy a water-filter pitcher instead of expensive individual bottles of water.

Your body doesn’t need any more stress – choose to de-stress by feeding your body an anti-stress diet, and reducing your grocery bill at the same time. Learn more at www.ChicagoHealers.com.

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“I watched the same Soldiers going on the over-weight program over and over again,” he said. “I decided something needed to be done and we made it a battalion-wide effort.”

Command Sgt. Maj. Spencer Gray enjoys a moment with his Fit Nation Soldiers, following a run at Contingency Operating Station Kalsu, Iraq, Feb.19, 2010.

From that moment, the 203rd BSB’s “Fit Nation” program was born. Private First Class Jordan Hubbard, 203rd BSB, remembers the first day like it was yesterday.

“We started off with the usual stretches to warm up and then the fun really started,” Hubbard said. “We ran up and down hills for about 30 minutes non-stop. Then we ran sprints against one another for about 10 minutes. The [Physical training] still wasn’t over, however. We then did interval training with no one falling back,” he said. “It sounds like a good workout, but the pain endured long after it was over,” he said. “My legs were sore for the entire day; not to mention how they felt the next day.”

Pfc. Jordan Hubbard does push-ups following a four-mile run at Contingency Operating Station Kalsu, Iraq, Feb.19, 2010.

Specialist Chris Sanchez, 203rd BSB, said he knew the experience was going to be demanding from the start, and much more difficult than regular physical training.

“When we came to Fit Nation, there were going to be no easy days,” he said.  “That’s where Fit Nation separates itself from company-level PT.  Company level PT is a system.  You form up and stretch for about 10 minutes.  Then you probably run for about 20 minutes and cool down for about 15 minutes and that’s it. In Fit Nation, you stretch before Command Sgt. Maj. Gray comes out so when he comes you’re ready to go,” Sanchez said. “That’s when he pushes you to give everything you have; to help you perform at your highest level.”

“Command Sgt. Maj. Gray doesn’t just run; he likes variety.  We do ruck marches, interval training, circuit training, power walking, and even Taebo,” Sanchez said. [He] has no set PT Schedule for Fit Nation because he doesn’t want us to know what we’re doing the next day,” Sanchez said. “Kind of like a surprise, this is a good thing.  Not knowing what you’re doing the next day makes it more fun for the Soldiers.”

Spc. Chris Sanchez finishes a four mile run as part of his Fit Nation workout at Contingency Operating Station Kalsu, Iraq, Feb.19, 2010.

Gray understood that many of the Soldiers struggling with their weight weren’t happy about it. He knew many were concerned. He decided he needed to find a way to contribute to their self-esteem before he could help them re-sculpt their bodies.

“I went ahead and took out the words ‘over-weight program,’” Gray said. “I wanted to give our Soldiers ownership of something they could be proud of and was geared towards them. I wanted them to be proud of the program, not ashamed of it.”

Still, Gray made no bones about the seriousness of the situation some Soldiers faced.

“We sat down at a meeting with Command Sgt. Maj. Gray once I was put on the Fit Nation Program and he simply told us that within the next 12 months of the deployment if we didn’t make any improvements to remove ourselves off the overweight program; we would be separated from the Army,” said Specialist Andrea Sneed, 203rd BSB. “I am a single parent so from that point on I knew I had to make a major change and fast,” she said.

Gray gave the Soldiers the opportunity to make that change, but it was by no means easy.

“My first experience on Fit Nation was awful,” Sneed said.  “We had a 3-mile ruck march.  All I could think about after that was what excuse I could come up with every other day so I would not have to do PT.  I wasn’t good at running at all.  I would be one of the few people that would always come in towards the end of a run.”

Yet, the effort paid off, and Sneed has seen a dramatic change in the  four months since she started.

“I have a better attitude, I am in better shape, and now I enjoy going to PT every day,” she said. “It was rough but I reached my goal.  I now weigh 144lbs.  Instead of being that person way in the back, I am now that person running right next to Command Sgt. Maj. Gray in the front.”

Spc. Andrea Sneed pushes herself to finish a four-mile run at Contingency Operating Station Kalsu, Iraq, Feb.19, 2010. Sneed credits the program with helping her lose 20 pounds.

Gray believes that what his Soldiers eat is just as important as the exercises they do.

“We sat down with everyone in the program and gave them a nutrition class,” he said. “What you eat is just as important as exercise. You can’t put junk into a fine-tuned machine and expect it to run efficiently.”

Maintaining the diets of the Soldiers is as much a part of the program as the workouts.

“Command Sgt. Maj. Gray will pull us together after PT and ask us what we ate the day before,” said Specialist Melanie Dickerson, 203rd BSB. “If you cheated yourself, this will make you feel bad and help you eat better the next day. He will check your plate to see what is on it daily,” she said. “If he doesn’t like what he sees, he will make you go get another plate with healthier foods on it.”

Since coming to Iraq, the Soldiers on the Fit Nation program have lost a total of more than 260 pounds and a combined 63 percent body fat. A total of 26 Soldiers have come off the program in only three months. Eight Soldiers that were unable to reenlist because of their weight, were able to have their flags removed and proudly raised their right hands to re-enlist this deployment.

“This is not Sgt. Major Gray’s program,” said Gray. “This is our program. It is amazing the ownership these Soldiers have taken of this program. To see Soldiers who have never met their weight standard show up and not even have to be taped because they are under their target weight is amazing to see. It is all due to their hard work. They should be proud.”

The success the Soldiers have had has inspired confidence, pride and even excitement in who and what they are that they had lost.

“I had begun to develop the trim military appearance and I was proud of it.  The weight loss allowed me to become excited about being a Soldier in the United States Army because I was actually looking like a Soldier again,” said Spc. China Edwards, 203rd BSB.“

By Sgt. Ben Hutto, 3rd HBCT, 3rd Inf. Div. PAO

For more USDS news, visit www.dangerforward.us

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“Heart attacks strike quickly and without warning,” said Dr. Eliaz — an author, lecturer, researcher, clinical practitioner and product formulator for natural health supplement manufacturer Econugenics. “So as the national discussion turns to preventing heart attacks, the real question isn’t whether people can recognize the warning signs, but rather, whether they can recognize if they are at risk in the first place.”

According to the American Heart Association, an estimated 81 million American adults — more than one in three — have one or more types of cardiovascular disease (CVD). Of these, 38 million are estimated to be under 60 years of age.

“And those are just the reported cases,” Dr. Eliaz said. “What about the people who have CVD and don’t know it or haven’t been diagnosed by a doctor because they haven’t seen a doctor? Our mission should be to help these people recognize they are in high risk categories and get checked out.”

According to Dr. Eliaz, high risk factors include:

·         Smoking
·         Excessive alcohol consumption
·         A diet high in saturated fat and cholesterol
·         Sedentary lifestyle
·         Obesity
·         Glucose intolerance
·         Diabetes
·         High salt intake

“There are a number of lifestyle options that may avert the condition,” he added, referencing a free report he wrote about it at http://cardiobalance.org/. “The obvious advice, of course, is to maintain a healthy body weight, moderate consumption of alcohol, exercise, reduce sodium intake, alter intake of calcium, magnesium and potassium, and reduce stress. But there’s more than that.”

Dr. Eliaz recommended the following tips for heart healthiness:

• Heart Healthy Diet — The first and most obvious step is to shed excess weight through exercise and adopting a heart-healthy diet with heavy consumption of antioxidant-rich fresh fruits and vegetables as the best way to reach both of these goals — but be sure to eat organic as often as possible, as pesticides will only introduce aggravating toxins into your body.

• Watch Your Fiber — Moderate intake of high-fiber whole grains that are low on the glycemic index scale is also important, along with lean protein like chicken, turkey, and fish (as long as you beware of excess mercury content in the fish).

• Anti-oxidant Snacks — Other heart-healthy snacks include seeds and nuts, and even small amounts of antioxidant-rich dark chocolate. Drinking green tea and red wine (in moderation) are also excellent ways to protect your heart.

• Good Fats and Bad Fats — It’s more important that you choose “good” fats as opposed to”bad” fats. The saturated and trans fats that you’ll find in red meat, butter, and most fast foods are more likely to clog arteries than unsaturated choices like olive oil and fish oil — the latter of which can actually boost your heart health.

“At the end of the day, we need to understand the things about our lifestyle that contribute to our risk for heart disease,” he said. “That way, it really won’t matter whether we memorized the warning signs of a heart attack, because we may never experience them.”

About Dr. Isaac Eliaz: Dr. Isaac Eliaz is a respected author, lecturer, researcher, product formulator, and clinical practitioner. He has been a pioneer in the field of integrative medicine since the early 1980s.

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1)  Partner Up! Exercise is so much more fun when you do it with a friend. Plus, you and your buddy will keep each other accountable. On days you don’t feel like working out your partner will be your motivator and vice versa.

2)  Try Something New! Take a class, try a sport, dance, walk/run a 5-K, train for a marathon or a triathlon. Do something you’ve been curious about or always wanted to try. Life is short. Have fun!

3)  Mix It Up! Remember to continually “trick your body” by changing up your workout routines. Doing the same exercises all the time might lead you to a plateau. Mixing things up also alleviates boredom.

4)  Participate In A Contest. Contests create excitement, motivation, competitiveness and possibly the ultimate reward of a prize. Various gyms are offering Biggest Loser type classes. You could even start your own contest at work, in your neighborhood, or among family members. Remember to keep prizes weight loss friendly.

5)  Learn What To Do. If you’re new to exercise and don’t know where to begin…ask for help. A session or two with a personal trainer can get you well on your way to goal achievement.

6)  Re-evaluate Your Goals. Many times people set goals that are unrealistic. If something in your plan is making you want to give up, then you’ve set the bar too high. Start with smaller goals and work toward achieving larger ones. Example: If you’re new to exercise and you over-did your workout to the point where you couldn’t walk the next day then you need to simplify your routine. Find things you enjoy doing and gradually make them more challenging.

7)  Something Is Better Than Nothing! We all have days when we feel like we just can’t fit everything in. Sometimes thinking of getting 30 minutes of exercise seems impossible. On those days, squeeze in whatever amount of time you can even if it’s just two-minute bursts of activity (like taking the stairs, parking further away, or getting in some squats or push-ups). Any extra activity counts toward your daily calorie burn. Something IS better than nothing. Move more to lose more!

8)  Manage Your Time. How many times have you waited until after work to workout and something pops up that makes you push exercise aside? Solve this problem by exercising before work. For those of you that are not morning people this will be hard at first. But, eventually you will come to love this plan! You’ll have more energy for the rest of the day and have already accomplished something before you go to work! People that workout first thing in the morning and keep a food journal are the most successful at weight loss. If you can’t exercise in the morning, then make sure you schedule a specific time to workout and stick to it. Mark it in your calendar with a “no cancellation” policy. If you have a hard time fitting exercise into your workweek, take advantage of your weekends and make them mandatory workout days. You’ll still need at least 2 other days during the week, but this will free up your weekday schedule a bit.

9)  If You Fall Off The Wagon…Get Back On! Don’t beat yourself up if you miss a workout or splurge on your diet every once in awhile. That’s normal and human nature. However, take responsibility to get yourself back on track. Tomorrow is a new day and a great day for a fresh start!

10)  Realize the Value of Your Efforts. Improving your health, feeling better and living longer are just a few of the many benefits you’ll receive from sticking with your exercise program. Enjoy that feeling of accomplishment when you’ve finished your workout! Make physical activity an important part of your life and reap the rewards!

By Wendy Stoll

Wendy Stoll is a certified personal trainer with over 18 years of experience. She specializes in exercise program design for women (in-home & office). Wendy can be reached at 517-327-1992, wstoll@comcast.net or www.wendystoll.com.

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Jimi Young developed a female only training program to assist Michigan athletes by taking the guesswork out of play. Young has several years of experience racing every distance triathlon out there, with over five years of experience in coaching.

“My goal as a coach is to eliminate the hard lessons and keep my athletes focused and on track,” he said. “I have developed a solid schedule to prepare program participants for the United States Women’s Triathlon Series race in Naperville, Illinois this June.”

The www.trijimi.com USWTS training camp is geared toward the beginning to intermediate athlete looking to become familiar with the sport and want to make fast progress. The training will begin in April 2010 and continue for eight weeks. The athletes will train for the most part on their own time according to the schedule. The coaching fee includes a “Triathlon 101″ Day Camp, where participants will do a group open water swim, bike and ride. Young will also go over all the basics of triathlon and hold a Question and Answer session, along with many demonstrations and practice. Training also includes pre-race meetings to go over last minute details and to settle everyone down before the Unites States Women’s Triathlon Series race in Naperville, Illinois in June.

Further details can be found on the official Web site www.trijimi.com/jimi/uswts.htm.

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