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NIFS Healthy Living Blog

Just Hanging Out for Shoulder Health and Pain Relief

GettyImages-172901773How many times have you looked around a room full of people and seen nearly everyone buried in their phones? Their shoulders are slumped forward and their head is hung low. Or maybe you’re at work, and everyone’s busy composing emails with that same forward head position? Chances are, it won’t be long before you notice this posture elsewhere, and it can wreak havoc when it comes to the health of your shoulders.

Although it varies from year to year, research has found that the prevalence of reported chronic shoulder pain in the United States ranges anywhere from 23% in 18–24-year-olds to just over 50% in those 55 to 64 years old. This can be the result of a variety of factors such as previous acute injury, musculoskeletal imbalances, or dysfunctional movement patterns and compensations that over time accumulate to cause pain.

What Does the Good Doctor Say?

Dr. John M. Kirsch is a practicing orthopedic surgeon with over 30 years of experience in treating patients with wide-ranging issues when it comes to the shoulder girdle. He is the author of Shoulder Pain? The Solution & Prevention, in which he details exercise and rehabilitative exercise protocols to help alleviate or eliminate shoulder pain. He found that in 90% of his patient population who were expected to have shoulder surgery, prescribing one movement as an alternative actually eliminated their pain altogether. And this movement is the brachial dead hang.

What Is a Brachial Dead Hang?

A brachial hang describes a vertical hanging pattern from a fixed point. Think back to when you were a kid on the playground. We climbed up and down structures and swung from the monkey bars during recess. This was routine. This hanging movement acts to positively change the structure of the shoulder girdle itself. Evolutionarily speaking, we were literally built to hang; it goes hand in hand with our physiology. However, when we spend years and years hunched over, gravity, along with lifestyle changes, makes it easier for the shoulder to be chronically stuck in an anterior, rolled-forward position. This can not only exacerbate any underlying shoulder injury, but can also cause dysfunction of its own, leading to potential impingements and pain.

The act of hanging works to reverse this shackled pattern that arises over time. It also aids in spinal decompression, encouraging appropriate space between the ribs, and allowing for more effective breathing mechanics as well.

How Do You Build Hanging into Your Routine?

If you’ve never hung from a pull-up bar before, the goal is to start small and gradually work your way up to supporting your full body weight. Specifically, start with a box underneath you so that you will have your feet touching the ground. Gradually let your body weight carry you down while keeping your feet on the ground, and support as much of your weight on the bar as you can tolerate. Hold this position for 10 seconds, resting for as long as needed, before trying another 10-second hang.

Dr. Kirsch has recommended hanging for up to 1.5 minutes per day, in whatever increments you can tolerate. This could be bouts of 10, 15, or 30 seconds depending on your grip strength. So the next time you’re in the gym or passing your local park, try giving a dead hang a shot. It could help quiet down some of those cranky shoulders.

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This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

Topics: shoulders stretching pain exercises posture spine

Fitness Equipment Tools to Try in 2020: ViPR

It’s 2020, a new year filled with new ambitions for health, wellness, and performance. This is the time of year when we make deals with ourselves to try something new, get back to something we’ve stopped, and declare that this year is the year!

If you have followed my posts from the beginning, I feel a certain way about resolutions and waiting for a new year to make positive changes. For a review on my feelings toward a practice that typically results in failure, read Resolutions Redefined, one of my first pieces on the topic. But I want to help you try something new in the new year to help further your fitness quest. Let’s take a look at a tool that you might not have used or even seen before.

Vitality Performance Reconditioning (ViPR)

First on the list is the ViPR. Besides having a pretty cool name, the ViPR is a do-it-all piece of equipment that will make you what folks over at ViPR refer to as “farm boy” strong. Inspired by those farm kids who move with loads in their daily life, the ViPR combines task-specific movements and resistance training to add a multitude of dimensions to a fitness program. Living with energy and vigor (Vitality) to help build Performance and regain function for life, sport, and recreation is what the name ViPR stands for and pushes to achieve. Life is an athletic event, so it only makes sense that one should train for the event, train like an athlete, or in the case of the ViPR, like a farm boy.

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Movements with the ViPR Fitness Equipment

Ready to add the ViPR to your toolbox of fitness awesomeness? Here are a few of my favorite movements to help get you started:

  • Rocket Squats
  • Single Hinge with reach
  • Lunge to uppercut
  • Shovel
  • Rot. Fwd./Rev Lunge Combo
  • Lat Lunge to C&P w. Lat Step
  • Ice Skater with push
  • Lateral Shuffle Flip
  • Flip Squat

These movements barely scratch the surface of all the dimensions and patterns that can be challenged using the ViPR. You now know enough to give the ViPR a try, but for more information on how to add it to your program, schedule a session with one of our talented and highly trained NIFS instructors and take those first crucial steps in trying something new the right way!

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This blog was written by Tony Maloney, ACSM Certified Exercise Physiologist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: equipment resolutions resistance exercises videos fitness equipment

The Balance of Lifetime Wellness: Find a Mentor, Be a Mentor

GettyImages-641793510-1As fitness professionals, we promote good habits to our clients and encourage people to make positive changes in their lives. Sometimes we help others find the spark to exercise or offer the accountability to make those hard-earned results stick. Overall, “helping individuals achieve success in goals and happiness in life” sums up what it means to be a trainer.

The next challenge I pose to you, once you have achieved your goals and are happy, is to find someone else who needs encouragement and help them make better choices. This could be a friend, coworker, or loved one. How can you help ensure that the people you care about are here for the long haul? There are many answers to this question, and sometimes it might take some time for things to work out, but there can be no change without that initial spark.

Find a Fitness Mentor

This scenario that I created places you in the middle of two important individuals every person should consider having in their life. The first person would be someone you look up to for advice, also known as your mentor or teacher. When you seek knowledge about anything, specifically fitness in this case, you need a person you can not only trust, but also someone who cares about your well-being. Whether you are an elite athlete, brand new to fitness, an experienced trainer, or a right out-of-college intern, you need someone to look up to. Even the greatest minds in the world have mentors (for example, Socrates taught Plato, who taught Aristotle, who taught Alexander the Great!). I look up to many trainers who give me inspiration and knowledge (some of whom are part of our NIFS family: Tony Maloney and Rick Huse).

Now Be a Mentor

Now that you have established a mentor and are getting your fitness and nutrition under control, you can now follow through with the second important person, who I alluded to earlier. This second person is the person you used to be, before you started seeing results. They are just beginning the long journey toward fitness prosperity. Now, you can’t be expected to do all the work yourself, but you do have the ability to be encouraging and informative. You can be there for someone. Tell them where they can find the resources, become a workout partner, collaborate on a home cooked dinner, anything you can do that allows for that person to know that you care and that there is hope. They will have to make decisions toward health and wellness, and hopefully they will make the best choice for their overall well-being.

Look to NIFS

Being a part of this chain is pretty awesome! Being able to help someone change their life can also change yours. You could be a difference maker, too! In the meantime, NIFS trainers are here to help you with your workouts and fitness testing. Scheduling an appointment to meet with a trainer is as easy as making a phone call (317-274-3432), sending an email (tlivengood@nifs.org), or stopping by the NIFS track desk and meeting in person. We would love to help you become the best version of you possible. In doing so, we pass our knowledge to you, which we have learned from our mentors and teachers. Hopefully, with time, you will be able to do the same.

Muscle heads rejoice and evolve!

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This blog was written by Thomas Livengood, NIFS Health Fitness Instructor and Personal Trainer. To read more about the other NIFS bloggers, click here.

Topics: Thomas' Corner motivation accountability nifs staff mentoring lifetime wellness

Five Reasons to Try the Turkish Get-up Movement

You might have seen people in the gym lying on the ground and standing up with a weight. Don’t let them fool you; this is not as easy as it looks. This is a movement that has been around since the strongman days, and there is a reason it hasn’t left. The Turkish get-up (TGU) is a total-body workout that everyone should try. Here are five reasons I think you should try it.

 

  • Stability. The TGU promotes shoulder stability along with core stability. If you cannot maintain either, you will not be successful when increasing weight. Before you even add weight to the TGU, you should be able to do the exercise while balancing your shoe (or something similar) on your fist when completing the get-up without it falling off. Once you can be stable enough to balance the shoe throughout, keeping your arm straight, you are stable enough to add weight.
  • Hits every movement plane. During your workouts, your goal should always be to train in every plane. When doing the TGU, you can hit every plane. You are in frontal, sagittal, and transverse—there aren’t many moves that enable you to hit all three at once.
  • Works your core. The TGU effectively trains the core in more than one area. Your entire trunk has to fire in order to maintain stability throughout the movement.
  • Cardio. Once you start to lift a heavier kettlebell, the TGU can become taxing on your cardiovascular system. Even though you are making small, controlled movements, your heart rate increases.
  • Everything is working! The TGU is a total-body movement. You work your shoulders, legs, and core—strength and mobility/flexibility. If you are short on time and can get in only a few strength exercises, this is one you should do.

Don’t knock the TGU until you try it. This is a challenging and effective exercise that everyone should add to their routines. If you need any help on form, stop by the track desk and have a NIFS HFS help you out!

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This blog was written by Kaci Lierman, NSCA-CPT, CFSC, NASM-CES,CAFS, personal trainer. To learn more about the NIFS bloggers, click here.

Topics: cardio core exercises total-body workouts movement stability

Getting Started with Meatless Monday: Vegan/Vegetarian Meal Staples

GettyImages-1136561497Mondays can be hard enough, getting back into the swing of things after a much-too-short weekend. The last thought on your mind is what to cook for dinner, right? You might go out to eat instead, pick up carryout, or eat a frozen pizza for the most painless dinner prep possible. However, what if you opt for something that is not only easy for you, but also healthy for you and the planet?

Meatless Monday is a global movement with this message: one day a week, cut the meat. The goal is to reduce meat consumption by 15% for personal health and the health of the planet. Did you know that over 40 countries participate in Meatless Monday? Check out these easy tips on how to get your Meatless Monday started!

Breakfast

Breakfast, known as the most important meal of the day, is one of the easiest times to make a meatless meal. I understand it can be hard to get out the door on time in the morning, especially if you are also trying to get kids and pets taken care of. Opt for a carbohydrate and a protein at breakfast to create a breakfast that satisfies you throughout the morning.

Meal Ideas

  • Oatmeal + nuts/nut butter + fruit
  • Whole-grain toast + peanut butter + banana slices
  • Yogurt (try Silk soy yogurt) + granola + nuts
  • Smoothies

Staples

Rolled oats, variety of fruit (apple, banana, frozen berries), nuts/nut butters, plant milk, yogurt variety (try a plant milk option!), whole-grain bread.

Lunch and Dinner

I’ve combined these two meals because, honestly, what’s easier than eating dinner leftovers for lunch? Just make sure to cook an extra batch the night before. If you’re not a fan of day-old food, I have a few fresh ideas as well!

Meal Ideas

  • Veggie wraps (hummus + spinach + bell peppers + tomato + avocado)
  • Tofu stir-fry (baked ½-inch cubes of extra-firm tofu + brown rice + assorted veggies)
  • Fajitas (peppers + onion + black beans + salsa)
  • PBJ (fresh fruit slices + peanut butter + side of carrot sticks and hummus)
  • Veggie chili (beans + assorted spices + cornbread)

Staples

Canned beans (black/garbanzo/kidney/pinto beans, etc.), hummus, whole-grain bread, variety of veggies (peppers, onion, tomato, carrots), fruit (apples, berries), extra-firm tofu.

Take Care of the Planet and Yourself

It’s easy to get overwhelmed thinking about switching up your usual routine, but I promise it will be so worth it! You might even find that you actually love chili without the meat or hardly notice it missing when you begin to experiment with the vast array of spices that plant-based cooking uses. Make your grocery list and stock your kitchen with these staples and you’ll be good to go! The year 2020 is all about addressing the needs of the planet as well as ourselves. A plant-based diet has never been easier to try!

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This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Topics: lunch breakfast vegetarian vegan meals meal planning Meatless Monday dinner

Go With the Flow: Spice Up your Warm-ups Using Flow Circuits

With the winter months settling in, and maybe traveling becoming part of your routine, it may become harder to carve out time for workouts. Limited access to equipment may also throw a wrench into your plan for a quick training session. But by incorporating bodyweight movements into a flow circuit, you can bypass the excuses and be workout ready any time, any place.

What Is a Bodyweight Flow?

Flow circuits typically include bodyweight movements that are linked in succession one after another with minimal or no rest in between. They can be used as a dynamic warmup, a low-intensity recovery circuit, or an entire workout in and of itself. They can also be a great way to sprinkle some physical activity into your day, especially if time and equipment are lacking.

How to Implement a Flow Circuit

If you’re looking to spice up your standard dynamic warm-up (or add one in general), a simple two-minute flow circuit fits perfectly. You can perform each movement three to five times, and when the movements are linked together in succession, they help increase blood flow, improve mobility, and increase your overall core body temperature to prep you for the workout ahead. Bodyweight flow circuits also allow you to hit large, compound movements that address stability at multiple joints in a shorter amount of time. Overall, they are a great bang for your buck. Examples of movements include bear crawls, cross-under lunges, inchworms, and rocking patterns.

Here are a couple of bodyweight flow options that you can take for a spin next time you’re at the gym in need of a warm-up.

  • Video 1 (Hip Flow Series)

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  • Video 2 (Crawling/Rolling Patterns)

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If you’re interested in learning more about how to use bodyweight movements and flows for warm-ups, circuits, cool-downs, or recovery routines, check us out down in the Fitness Center. You can also reach out to me via email to lzakrajsek@nifs.org for any and all questions. Happy lifting!

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This blog was written by Lauren Zakrajsek, NIFS Health Fitness Instructor, Personal Trainer, and Internship Coordinator. To learn more about the NIFS bloggers, click here.

Topics: fitness center circuit workout videos recovery warmups bodyweight flow bodyweight flow flow circuits low-intensity

Diversify Your Diet: Try Some Healthy New Ingredients

GettyImages-641965214Do you feel like you get stuck in a rut eating the same things from week to week? On one hand it makes life a lot easier, right? You don’t have to scour through recipes, find that one illusive ingredient on the top shelf in the last aisle you looked in, or put the effort into prepping a meal that claims “30-minute prep” but in fact took you two hours. I completely understand!

What if instead of a total diet makeover you just try a few small things—that might in fact add up to a more diverse diet? And it just might end up being healthier!

Flaxseed

Bob’s Red Mill sells whole flaxseed and ground flaxseed (called “meal”) at most stores—usually next to the baking items or in the cereal aisle by the oats. Flaxseed is so versatile. It’s full of healthy fats and fiber. It has a subtle taste that many won’t notice, especially in small amounts. Flaxseed is great for putting on top of oatmeal, adding to a fruit and yogurt parfait, and even substituting in a recipe as egg (flax egg)! Just make sure to grind the whole seeds as you use them to obtain the freshest healthy fats, or keep your flaxseed meal in the fridge because the fats do start to spoil at room temperature after a few months.

Bananas

Top your toast with something besides butter. Spread a thin layer of nut butter like peanut butter or almond butter on top of toast and add thin slices of banana. It’s a great way to get your protein and healthy, fiber-loaded carbohydrates every morning. Not willing to part with the usual breakfast? Freeze your ripe bananas and blend them with a little peanut butter, milk of your choice, and chocolate chips for a sweet treat similar to ice cream!

Applesauce

Keep unsweetened applesauce in the fridge for occasions where you are baking. Applesauce is a great substitute for oil or eggs. One tablespoon of applesauce is equivalent to one egg, and you can substitute equal amounts for the oil.

Tofu

Trying Meatless Mondays in the New Year? Substitute tofu for any of your go-to meats. But if the texture is an issue, here’s what you do: Grab an EXTRA FIRM block of tofu (usually found near produce), cut into small cubes about half an inch or less, spread on a baking sheet with parchment paper, and bake at 375 for 25–30 minutes or until the tofu is golden brown and crispy. You can then easily toss your tofu into your stir-fry or fajita pan, or toss it onto your salad and avoid that soggy, wet mess that tofu can easily turn into.

Chickpeas

This little legume, also known as a garbanzo bean, is protein-dense and nutrient-rich. Pick up a super-cheap can of these beans in the canned goods aisle and add them in for snacks and meals. Simply toss in a little bit of olive oil, season with a little salt and pepper, and bake in the oven on a baking sheet for 20–25 minutes at 375 until they are crispy. Toss on salads, mix in with quinoa, and top with your favorite sauce (we love a little citrus–olive oil mixture or even a soy-ginger dressing!), or eat them all by themselves.

Try just one of these new ideas this year—you might just find it becomes one of your go-to foods that you’ll grab on a quick weeknight trip through the grocery store.

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This blog was written by Lindsey Hehman, MA, RD, CD. To learn more about the NIFS bloggers, click here.

Topics: nutrition healthy eating protein fiber whole foods whole grains fats

Why I Do BODYPUMP™

Tasha BodypumpLes Mills® BODYPUMP™ has changed my life. There are hundreds of workouts to choose from, but this one…it’s all mine. It’s my workout rock, the base of my week, and the base of my training. Why do I do it? Keep reading.

How I Got Started with BODYPUMP™ and Why I Stay With It

I have to give credit to my sister for starting what some would call an obsession. She discovered BODYPUMP™ and became an instructor. She knew I wanted to be a group fitness instructor and she showed me how to do it through Les Mills. She invited me to take her BODYPUMP™ class and I fell in love with it after the first class. I very clearly remember her telling me that I burned 400 to 500 calories and I thought, “That’s like an extra meal!” I was hooked. The music, the repetitions, the strength behind it; it’s not traditional weightlifting—it’s better!

After the initial love bubble, the true test of a program comes: will you keep coming back? What kept me coming and still does to this day is the effectiveness of the workout. Before starting BODYPUMP™ I was unable to do a single pull-up on my own. After about 6 months, I was able to do one. Then two… then three…without actually practicing pull-ups. It doesn’t matter how many different workouts I try, I always own them and continue to impress others with my strength. I may be small, but I’m mighty and I wouldn’t have gotten there without BODYPUMP™.

The Dynamic BODYPUMP™ WorkoutTasha Bodypump 2

Les Mills BODYPUMP™ is a very dynamic program. It’s always changing and evolving. It’s stable enough that I know I will always get a good workout, but it’s never stagnant. It continues to push me and my fitness level with every release. I am now a National Trainer, Presenter and Assessor for Les Mills BODYPUMP™ and I see every day how both new participants and experienced weightlifters can be both welcomed and challenged by this program. When I look out in class and see 20+ people waking up at 6am to work out with me and do BODYPUMP™, I know we have something special. I can speak from experience that we get stronger with every class. We are more than just a group of people who work out. We are a team of friends working toward a common goal of increasing our fitness and enjoying the feeling of success that only BODYPUMPers know when they finish a set with 8 bottom halves.

BODYPUMP™ has made me strong and keeps me strong. And that is why I do what I do. BODYPUMP™ is offered every day of the week, so check out the Group Fitness Schedule to find a class that works with your schedule. Aim for 2 to 3x per week for the best results. Request a class for free and enjoy!

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This blog was written by Tasha Nichols, Group Fitness Manager and Program Coordinator at NIFS and a Les Mills US National Trainer, Presenter, and Assessor. Meet our NIFS bloggers.

Topics: NIFS group fitness workouts group training muscles strength Les Mills BODYPUMP

Winter Weight Loss and Fitness: Pushing Through the Cold

GettyImages-1125853893There is no debate that it’s easier to make healthier choices and lose weight in the spring and summer months. The sun is shining and warm, the days are longer, and you feel motivated to get outdoors and be active. But when the cold, harsh months of winter come around, all motivation goes out the window. Let’s take a look at ways to keep your motivation high and get over those hurdles of temptation.

Temptation Is All Around

The cold months are full of occasions that bring temptations. Hot chocolate, cookies, cakes, holiday parties, and family and friend gatherings are everywhere. If you’re not careful, it can be easy to slip into the mindset that all indulgences are bad. When you label your food choices as “good” and “bad,” every decision becomes a loaded one. Any time you stray from your eating plan, you might feel a bit of guilt or shame. These emotions can trigger the body’s stress response, and when stress is involved it can set you up for more trouble.

Instead of sweating over the “shoulda, coulda, wouldas,” try making food choices that are right for you. Plan ahead, or maybe choose one small indulgence per day to satisfy your sweet tooth and engage in those fun winter activities.

Come Out of Hibernation and Get Motivated to Exercise

The snow is falling and ice is everywhere. The days are still short and daylight is minimal. Winter itself is enough to tank your motivation to exercise. Who wants to go out into the freezing weather to go for a run or to the gym when you can curl up on the couch with a blanket and be perfectly content? There are tons of ways you can stay active from the comfort of your own home.

  • Stay active while watching your favorite show or movie: Every commercial/intermission, get up and knock out a circuit of 10 pushups, 10 squats, and 10 crunches. Maybe even jog in place until the show comes back on.
  • Use apps: We have cut the cord when it comes to cable. We use our Apple TV, which is just like having an iPhone on your TV. Download an exercising app that you can play on your TV and get a quick 15–20-minute workout.

Keeping up with a fitness routine will help with more than weight loss. The benefit of working out is that it gets oxygen to the cells, keeps your body working, and gets you energized.

Staying Hydrated

It is so easy to indulge in all the sweet, alcoholic seasonal drinks such as eggnog. Don’t forget to make sure you are staying hydrated. Fun fact: According to a 2003 study on the metabolic effects of different water temperatures published by The Journal of Clinical Endocrinology & Metabolism, when you consume liquids that are colder than your core body temperature, your body has to work to warm it up, and it burns extra calories in the process. So consider drinking ice water instead of hot chocolate!

Drinking water can give your immune system a boost and prevent you from getting sick during peak cold and flu season. Drinking water can also increase your metabolism and help you feel full longer. This in turn could help curb your appetite and enable you to maintain healthy eating habits.

Come Visit Us!

Get bundled up and come and see us. We would love to have you in one of our classes, write a program for you, conduct your assessments, provide training for you, or be here to walk around the track with you. Whatever you need from your staff at NIFS, please ask and let us help set the tone for your 2020!

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This blog was written by Ashley Duncan, NIFS Program and Weight Loss Coordinator. To learn more about the NIFS bloggers, click here.

Topics: NIFS winter fitness fitness center motivation weight loss hydration winter

The Impact of Exercise on Chronic Disease: COPD

GettyImages-1140574879In my last blog, Impact of Exercise on Chronic Disease, I discussed how exercise may help individuals with a major chronic disease. In this blog, I discuss COPD and how exercise can improve symptoms and quality of life for those affected. COPD is an acronym for Chronic Obstructive Pulmonary Disease. It is an umbrella term defined by the CDC as, “a group of diseases that cause airflow blockage and breathing-related problems.” This is in contrast to some other pulmonary disorders that restrict lung expansion.

COPD is a global disease, but due to underreporting it is often overlooked. In developed countries it is often associated with smoking; however, its prevalence in many developing countries can be linked to outdoor, occupational, and indoor air pollution. Common symptoms include

  • Shortness of breath at rest or with mild exertion
  • Difficulty taking a deep breath
  • Coughing
  • Wheezing
  • Excess sputum production

Diagnosis and Treatment

Unlike many other health conditions, COPD is not diagnosed by a single test. Physicians often use a combination of medical history, imaging, and special breathing tests called pulmonary function tests to determine a diagnosis. Lower pulmonary function test scores indicate increased severity of COPD. Home treatment often includes medications such as bronchodilators, mucolytics, or supplemental oxygen. If you have COPD and plan on exercising, I recommend gathering your treatment information for your trainer so that they can determine any contraindications to exercise.

Counteracting the Downward Spiral

Because physical activity makes them short of breath, many individuals with COPD abstain from exercise. This sedentary behavior leads to increased health risks. Their heart becomes weaker, blood vessels are less flexible and more likely to rupture, and muscles atrophy from the lack of use. These physiological changes make it harder to perform physical activity and accelerate the downward spiral many people with this condition face. Because it is an irreversible disease, COPD cannot be cured with exercise. However, exercise can drastically improve the quality of life people experience.

How Exercise Helps People with COPD

The 2019 Global Initiative for Chronic Obstructive Lung Disease (GOLD) Report states that exercise training can increase physical activity levels outside of the gym in COPD patients. It recommends that they participate in multiple brief bouts of high-intensity work. By doing so, these individuals can stress their cardiovascular system without putting it over the edge. Over time individuals with COPD experience similar cardiorespiratory adaptations to healthy populations, including

  • Decreased blood pressure
  • Decreased resting heart rate
  • Increased blood flow to peripheral tissues
  • Improved heart function

Resistance training also enables this population to complete activities of daily living more readily by increasing strength and muscular endurance. However, research shows that strength training does not improve their health status. A specific type of resistance training called inspiratory muscle training has been shown to increase the strength of inspiratory muscles, allowing individuals to take deeper breaths. Flexibility training is also believed to improve posture to allow for easier breathing, but no studies have specifically looked at this area.

NIFS Can Help

If you or somebody you know has COPD but doesn’t know where to start, speak with your physician about starting an exercise program. If cleared, come to NIFS, where we have trainers who are educated and certified to work with special populations. The Healthy Lifestyle Program is specifically designed to work with populations who need adaptations to exercise. If you are interested in joining the Healthy Lifestyle Program, stop on by and ask us what we can do for you!

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This blog was written by Brandon Wind, ACSM Certified Exercise Physiologist. To find out more about the NIFS bloggers, click here.

Topics: exercise NIFS programs resistance flexibility cardiopulmonary chronic disease COPD