Sports « Weekly Gravy

Looking for ways to burn extra calories? Don’t just stand there — these moves allow you to multitask for fitness. Whenever you’re stuck in a long line, do toe raises to work foot and calf muscles. Simply lift both your heels off the ground and roll up to your tiptoes. Hold for five seconds and then roll back down. The American Council on Exercise suggests alternating between slow and fast rolls to reach all muscle fibers. Isometrics are another option, and no one will be able to tell what you’re doing. Cycle through your various muscle groups by contracting one group at a time. Start with your calves and work up to your thighs and glutes. Then do your abs, pecs, biceps and triceps. To contract, tighten and hold each muscle group for a full 30 seconds before moving on to the next group. These contractions are easy to do if you’re standing on a bus or train or even as you ride the elevator to your office. Make brushing your teeth even more effective by doing squats. To add a fitness component to your TV viewing, trade in your cushy spot on the sofa for a stability ball. You’ll work your core muscles and improve posture just by sitting on it. Keep small hand weights nearby and grab them for sets of upper body… read on >

There’s a lot you can learn from your elders, starting with the results of a multi-year study of exercise and brain health in seniors. Researchers from Columbia University and the University of Miami compared results of two sets of brain scans and tests measuring memory and thinking skills in 876 seniors. The tests were done five years apart. The investigators found a greater mental decline for those who reported low-activity exercises, such as light walking and yoga, compared to those with high-activity levels and exercises like running and cardio workouts. The difference was equal to 10 years of brain aging, and that was after taking into account other factors that can influence brain health, such as excess weight, high blood pressure, smoking and drinking, according to the findings published in the journal Neurology. Researchers are also learning about the brain benefits of cardio exercise from lab studies — those done on animals. One study found that sustained aerobic activity — such as daily jogging for several miles at a moderate pace — can encourage the growth of new brain cells, even later in life. Research into which specific cardio activities are best for each of the sexes is ongoing, so there’s still more to learn. In the future, the goal is to learn more about how to individualize exercise for brain health. This isn’t to… read on >

(HealthDay News) — Most beach rescues performed by lifeguards are caused by rip currents — strong currents that can pull swimmers under, says the American Red Cross. Rip currents can form in any large open area and can be dangerous. To escape a rip current, the Red Cross offers advice: Stay calm and don’t fight it. Either float or swim parallel to the shore until you are out of the current. Turn and swim to shore. If you can’t make it to shore, draw attention to yourself by waving and calling for help. If someone else is caught in a rip current, get help from a lifeguard or call 911 immediately.

Athletes are supposed to be strong and self-assured, so many don’t seek help for mental health issues, a new study finds. It’s not just the stigma of mental illness that prompts many to tough it out alone, but also busy schedules, gender stereotyping and lack of understanding about mental health issues. That’s the consensus of researchers from Brazil, the Netherlands and the United States, who looked at 52 studies covering more than 13,000 elite athletes in 71 sports. The findings were published May 16 in the British Journal of Sports Medicine. “Athletes fear, possibly rightly so, that disclosing mental health symptoms or disorders would reduce their chances of maintaining or signing a professional team contract or an advertising campaign,” the researchers said in a journal news release. It’s up to coaches and sport-governing bodies to help remove the stigma of mental illness and encourage mental well-being, the study authors added. As many as one in three elite athletes suffers from mental illness. The demands of training to improve performance heighten the risk, the researchers noted. Stigma was the most common factor in not seeking help, the investigators found. Mental illness was seen as a sign of weakness rather than the “hallmark of a winner,” according to the report. “Coaches could be important agents for supporting positive mental health attitudes within the elite athlete environment, including… read on >

(HealthDay News) — Many American kids don’t don helmets when biking, skateboarding and riding scooters, a troubling new poll finds. Among more than 1,300 parents surveyed, 18% said their kids never wear helmets while biking, 58% said their kids don’t wear helmets while skateboarding, and 61% said their children don’t wear helmets when riding scooters, according to the C.S. Mott Children’s Hospital National Poll on Children’s Health at the University of Michigan. “Helmets are vital to preventing head injuries in case a child falls or is struck by a car,” said University of Michigan pediatrician Dr. Gary Freed. “It is very concerning that so many children ride bikes and other non-motorized wheeled vehicles without ever using helmets.” In 2015 alone, more than 426,000 children went to an emergency room with injuries from these activities. The researchers found that 93% of parents said their children give cars the right of way and 82% said their children stop at stop signs. But most said their child doesn’t use hand signals or walk their bike across crosswalks. “Our report suggests that families should take more precautions to ensure children are safe, including wearing helmets and understanding safety in the streets,” Freed said in a university news release. Most parents said their child rode their bikes on sidewalks (73%) or in parks or on trails (59%). But 42% said… read on >

(HealthDay News) — “Charley horse” is another name for a muscle spasm or cramp of the leg. When a muscle cramps, it contracts involuntarily and does not relax. To treat a charley horse, MedlinePlus suggests: Stop activity. Try stretching and massaging the muscle. Use heat to relax the muscle initially, then ice after. If the muscle is still sore, use anti-inflammatory medicine to ease the pain. After treatment, MedlinePlus recommends speaking with your doctor to help prevent the cramp from coming back.

Taking a day off from a favorite exercise doesn’t mean spending the time sitting on the couch. In fact, getting some R&R has a special meaning when it comes to exercise: Rest and recovery. Recovery is everything that happens after the end of one workout and before the start of the next. Whether you’re talking about taking a day off after every strength-training session to build muscles or taking a day off once a week from your usual cardio workout, you still want to engage in physical activity, just at a different pace, one without the challenge of intense training. Experts at the American Council on Exercise say moving is important, because it boosts blood circulation, and that brings nutrients to your muscles for recovery and growth. While a set recovery time is needed after every strength-training workout, with 48 to 72 hours between sessions being typical, recovery after other types of workouts, like high-intensity training or endurance training for a marathon, is much more individualized. Listen to your body to know when to take a break. For many people, it’s feeling more soreness than usual. For some, it may be after every three-to-five days of consecutive, strenuous workouts. Remember: If a workout causes soreness that lasts for several days, your workouts are too intense. Training should get you to the point where recovery time… read on >

(HealthDay News) — A helmet can prevent someone from a serious head injury, says the New York State Department of Health. Some states even require people, especially children, to wear helmets while biking or skateboarding. The Department of Health encourages parents to: Select a helmet that meets Consumer Product Safety Commission standards. Make sure your child wears a helmet appropriate for his or her sport. Buy a helmet that fits your child. Replace a helmet that has been involved in an accident.