FRIDAY, Nov. 8, 2019 (American Heart Association News) — Washington Heights, a historic neighborhood on Chicago’s far South Side, faces the modern-day challenge of boosting health, education and economic opportunities for its residents. At the forefront of this revitalization effort is The Endeleo Institute, and its success stories are multiplying. “Endeleo” is a Swahili term for progress and growth. The nonprofit aims to create a culture of health and rejuvenate the neighborhood’s 2-mile West 95th Street corridor by partnering with health organizations, institutions, local government and businesses to push community improvement projects forward. On one end of that corridor is the Carter G. Woodson Regional Library. Endeleo recently helped spearhead its restoration and worked to make it a hub for health information, creating a state-of-the-art space for all ages to congregate. “Dementia and Alzheimer’s were running rampant in our community,” said Melvin Thompson, executive director of Endeleo, the community development arm of Trinity United Church of Christ. Washington Heights’ population is predominantly African American, a group about twice as likely to have Alzheimer’s disease and other dementias compared with their white counterparts. Brain health is connected to heart health, Thompson said, and Endeleo works to promote cardiovascular wellness, too. The library, home to the largest African American history and literature collection in the Midwest, was refurbished with $9 million in government funding. It reopened in…  read on >

Just because your upper arms are temporarily hidden under sweaters and jackets doesn’t mean you should neglect them. Here’s how to tone them with weights for better definition now and when they’re fully back in view. Hammer Curls: These are an effective variation of the bicep curl. Stand straight, a dumbbell in each hand, arms at your sides, wrists facing inward. Without moving your upper arms, raise the dumbbells until the ends closest to you touch the fronts of your shoulders. Hold briefly, then slowly lower the weights to the start position. If lifting both arms simultaneously is too difficult, do this exercise with alternating arms. Alternating Hammer Curls: This advanced variation of the Hammer Curl is done in the basic plank position. Get on all fours. If you’re strong, extend your legs straight behind you, with toes flexed. If not, keep your knees bent on the floor. Arms should be straight, but rather than having palms flat, each hand holds a dumbbell flat on the floor. Contract your abs and keep your upper body straight as you press your bodyweight onto your left hand. Now raise the weight in your right hand until the end closest to you touches the front of your shoulder. You’re moving only your forearm and keeping your right elbow close to your right side. Lower with control to the…  read on >

Teen girls who play several sports have a lower injury risk than those who focus on just one, a new study finds. It included more than 1,100 girls who play basketball, soccer and volleyball. Most were middle and high school students; some were in college. Girls who specialize too early in sports such as basketball, soccer and volleyball could find that a single-minded focus “may hinder motor development and lead to compromised hip and knee coordination during dynamic landing and jumping activities, which can lead to increased chance of potentially life-altering injuries,” said lead author Christopher DiCesare. He’s a biomechanist in the Division of Sports Medicine at Cincinnati Children’s Hospital Medical Center in Ohio. The study also found that girls who focused on a single sport had a higher rate of hip and knee injuries and an increased risk of knee pain. Researchers said playing multiple sports may improve girls’ coordination, and that those who specialize may not fully develop neuromuscular coordination patterns that can reduce the risk of injury. Due to uneven growth in bone mineral and muscular and connective tissue strength before and during puberty, young athletes may be less able than older ones to handle the physical stresses associated with focusing on one sport, the study published Oct. 23 in the Journal of Athletic Training concluded. “By understanding the influence that sport…  read on >

Only about half of all American adults meet the national guidelines for aerobic activity and only about one-fifth meet the combined aerobic and strength-training goals. One reason is that some people just don’t find it enjoyable, so they don’t stick with it. Changing your mindset can lead not only to increases in exercise time, but also feeling good about working out. A study in the journal Psychology of Sport and Exercise looked at overweight women and their reaction to 15-minute high-intensity interval workouts designed to get faster results compared to continuous and longer-lasting exercise. The researchers found that the slow and steady approach was met more positively, and left participants looking forward to another workout rather than tired and discouraged. In another test, they found that starting out at an intense pace and tapering off to a very low intensity was also more pleasurable than the other way around. A separate study in the International Journal of Behavioral Nutrition and Physical Activity found that many influences are at work when it comes to developing a fondness for exercise, including mental engagement. It helps to choose an activity that you’re confident about. For instance, if you’re a poor swimmer, you won’t feel comfortable in a water class. If you are self-conscious about how you look in exercise clothes, group classes may not be for you right…  read on >

(HealthDay News) — If you find yourself slouching or unable to stand straight, you may have poor posture, says Ohio State University Wexner Medical Center. For many, poor posture can lead to back and neck pain. The school suggests these six exercises for poor posture: Head press. Elbow press. Chest lift. Bridge. Press up. Superman. If poor posture or back pain is interfering with daily activities, OSU urges you to seek medical attention.

Even a little running on a regular basis can extend your life, Australian researchers say. They analyzed 14 studies that included more than 232,000 people whose health was tracked for between 5.5 and 35 years. During the study periods, nearly 26,000 participants died. The collective data showed that any amount of running was associated with a 30% lower risk of death from heart disease, and a 23% lower risk of death from cancer. Even as little as 50 minutes of running once a week at a pace slower than 6 mph appeared to be protective, according to the authors of the study published online Nov. 4 in the British Journal of Sports Medicine. They said that makes running a good option for people who say they are too busy to exercise. The reasons running is associated with a reduced risk of premature death are unclear, and the study doesn’t establish cause and effect, said lead researcher Zeljko Pediscic. He’s an associate professor of public health at Victoria University in Melbourne, Australia. His team also noted that the number of studies analyzed was small and considerable variation in their methods may have influenced the results. Even so, any amount of running is better than none, the authors suggested. “Increased rates of participation in running, regardless of its dose, would probably lead to substantial improvements in population…  read on >

Just 10 minutes of exercise a day appears to sharpen mental prowess, new research suggests. “Getting off the couch and walking a block can help keep you on the right track,” said study author Nicole Spartano, a research assistant professor at Boston University School of Medicine. Her team looked 2,770 participants in the Framingham Heart Study who were divided into two groups: middle-aged and older. The Framingham study has followed the health and habits of its original participants from Massachusetts and their descendants since 1948. The researchers found that roughly 10 to 20 minutes of moderate to vigorous activity a day was associated with better brain function for both groups. For the middle-age group, just 10 minutes of moderate to vigorous activity was linked to better verbal memory. For the older group, the total amount of activity — not the intensity — corresponded to stronger mental skills. While the study only found associations, Spartano said the findings were especially significant for older people, who may find it difficult or impossible to meet the exercise guidelines set by the U.S. Department of Health and Human Services. Those guidelines recommend at least 150 minutes a week of moderate-intensity aerobic activity for them. A 2018 update of those guidelines does say older adults should do as much exercise as their health safely allows, and for all adults, any…  read on >

Are you still having a hard time getting your kids to eat their fruits and vegetables? Studies, including one in the Journal of the Academy of Nutrition and Dietetics, show that a successful solution is to grow your own. Kids get excited as they watch a garden produce and are more motivated to eat what they had a hand in growing. Gardening is also a great way to get in extra exercise and reap the benefits of time spent outdoors in fresh air and sunshine. Whether you have a small patio bucket or can allocate square footage in your backyard, start your planning well before spring. Use online resources like Chicago Botanic (chicagobotanic.org) in the North, and Georgia Organics (georgiaorganics.org) in the Southeast to determine your climate zone and the right planting times. To get kids interested, the Arizona Farm Bureau suggests looking through colorful seed catalogs with them and letting them help pick out the choices. On the other hand, you don’t need to fill them in on every last prep detail unless they want to know. To avoid having them feel overwhelmed by the new activity, be sure to keep their responsibilities age appropriate. Older children can be more involved from the planning and design of the garden to harvesting, and even preserving some of the foods. Younger children can help with planting…  read on >

(HealthDay News) — Hand swelling during exercise is a common issue. Exercise increases blood flow to your heart, lungs and working muscles and may reduce blood flow to your hands. Experts believe reduced blood flow may lead to widening blood vessels in the hand, and subsequent swelling, says Mayo Clinic. To ease hand swelling discomfort related to exercise, Mayo suggests: Remove rings and loosen watch bands before exercise. Perform occasional forward and backward arm circles during exercise. Stretch your fingers wide, then make fists several times during exercise.

Whether you’re mountain biking, kicking a soccer ball with friends, or just sprinting down the street to catch a bus, your quadriceps are hard at work. The quads are the large muscles that run down the fronts of your thighs. The stronger they are, the less strain each movement will exert on your knees. Lunges and squats will keep these muscles in tip-top shape. The basic squat involves a motion similar to sitting down in a chair. Stand straight, feet shoulder-width apart, toes forward. Keeping good posture, lower your hips until your thighs are parallel to the floor. You might have to work up to this over time, going a little deeper each session. Hold the position for two seconds before returning to the start position. As you get stronger, try the sumo squat. Start with your feet wider than your shoulders with your toes pointed out. Push your hips back and bend your knees, but no more than 90 degrees — your back will lean forward for support. After a few seconds, contract your glutes and slowly stand up. For lunges, start with feet shoulder-width apart. Step forward with your right foot, then lower your left knee almost to the floor as you make a right angle with your right thigh and calf. Bring your left foot up to meet the right and then…  read on >