September 23, 2023

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Health & Fitness

2 min read

Jul. 4—To have your nonprofit health and fitness events considered for the Health & Fitness calendar, submit it to the online calendar at Items for publication must be received at least 10 days prior to publication.


Freedom BANG Class —10 to 11 a.m. Saturdays, through Aug. 26, Walkersville Library, 2 S. Glade Road, Walkersville. Pre-choreographed fusion of boxing, HIIT, hip-hop, world dance, optional weighted gloves and just a touch of attitude. Wide range of intensity options. Free. 301-600-8200 or

Sol Yoga Class — 6 p.m. July 17, Walkersville Branch Library, 2 S. Glade Road, Walkersville. Free. Ages 21 and older. 301-600-8200 or

Senior Fit: Zumba Gold Class — 1 to 2 p.m. July 23, Walkersville Branch Library, 2 S. Glade Road, Walkersville. Low intensity, fun workout. 21 and older. Free. 301-600-8200 or

Tea Tasting: Herbs for Mental Health — 1 to 2:30 p.m. July 29, The Common Market Co-op, 927 W. Seventh St., Frederick. Learn about plant allies that may help cope with stress, grief and anxiety. $20 to $40.

Brain Health Breakthroughs — 6 to 7:30 p.m. Aug. 3, Institute for Learning in Retirement at FCC, 7932 Opossumtown Pike, Frederick. Presents the latest in brain health research over the past 10 years. $69 or less. Register at More info at 240-624-2732.

Heartsaver CPR/First Aid/AED Adult, Child, Infant, for the Layperson — one-day sessions begin at 8:30 a.m. Aug. 5, Sept. 8, Oct. 7, Nov. 3 and Dec. 2, at Frederick Community College — Monroe Center, 200 Monroe Ave., Frederick. $85. Register at 240-629-7907.

50+ Latest in Research & Treatment for Alzheimer’s Prevention — 10:30 a.m. Sept. 9, Middletown Public Library, 101 Prospect St., Middletown. Learn more about Alzheime’rs and dementia science, risk factors for all dementia, highlights in early detection and diagnosis, latest advances in clinical trials, treatments and lifestyle interventions. 301-600-7560 or

50+ Medicare: Intro & Updates — 1 p.m. Sept. 20, Middletown Branch Library, 101 Prospect St., Middletown. Brad Petersen, director of resource & service navigation from the Frederick County Division of Aging & Independence, will help Medicare beneficiaries, family members and caregivers understand Medicare benefits, bills and Medicare rights. Will also touch on current events with Medicare and related benefits, including the Public Health Emergency unwinding. Free. 301-600-7560 or

50+ Fall Prevention Strategies — 1 p.m. Oct. 18, Middletown Branch Library, 101 Prospect St., Middletown. This presentation will help you identify your personal risk factors and provide a functional assessment. You will leave equipped with the personalized knowledge and skills to reduce your risk of falling so you can live a confident and active lifestyle. Presented by Dr. Bernadette Schwai, Physical Therapist & Personal Trainer, Thrive Physical Therapy. Free. 301-600-7560 or


Exercise — 8:50 a.m. Mondays, William R. Talley Rec Center, 121 N. Bentz St., Frederick. With the Senior Rec Council. $2 per session. 301-695-1785.

16th Annual Frederick Community Health Fair — 9

2 min read

Heart ailment, the top induce of dying in the United States, is heavily influenced by way of living options such as cigarette smoking, a inadequate food plan, and lack of actual physical exercise.

Nonetheless, various modern reports have revealed that blood variety also performs a job in expanding the threat of heart illness.

Sean Marchese, MS, RN, a registered nurse at The Mesothelioma Heart with knowledge in oncology medical trials and substantial affected individual treatment expertise, talked over the link amongst blood form and coronary heart disorder.

According to a Harvard study, individuals with blood types A, B, or AB have a bigger danger of coronary heart illness when compared to those people with kind O blood. The actual reason guiding this correlation is even now staying investigated, but it is considered to be similar to the von Willebrand protein connected with clotting in non-O blood kinds.

“The increase in danger is about 5% for sort A, 11% for kind B, and 23% for variety AB,” adds Marchese.

“The over-all raise in coronary heart ailment danger as opposed to kind O is about 6%.”

“A possibility factor does not mechanically imply you will produce coronary heart ailment, but it can compound with other things that make it more very likely,” Marchese provides.

Whilst persons are not able to change their blood style, they have the electricity to modify their habits, these as quitting using tobacco or expanding physical activity, in buy to lessen their threat of coronary heart illness. It is essential for patients to prioritize these way of life improvements as effective usually means of blocking coronary heart disorders.

“Smoking, alcoholic beverages use and absence of training add to poor heart wellbeing. If you have a non-O blood form, take into consideration improving upon your behaviors to involve extra time for exercising and coronary heart-wholesome meals.”

It is really worth mentioning that some principal doctors could not routinely look at for blood form or have that data on file. Marchese suggests informing your health care group about your blood variety if you know it from a further source, this sort of as a blood donation.

Also, speaking about your problems with your doctor and giving facts about your non-O blood kind, together with any history of using tobacco, diabetes, heart palpitations, or other likely hazard things for heart disease, can aid your health practitioner assess your predicament far more effectively.

They can offer worthwhile resources for strengthening heart overall health based mostly on your specific instances and be additional vigilant for the duration of checkups about your hazard of heart condition.

Marchese suggests contemplating program dwelling checking if your important symptoms typically tumble inside the borderline variety and you have additional chance elements for heart ailment in addition to a non-O blood kind.

Over-the-counter checks for blood strain and electronic cholesterol take a look at kits are readily offered at most pharmacies with no a prescription. By on a regular basis monitoring these parameters and trying to keep track

3 min read

Hula hoop exercises aren’t just for kids anymore. This simple piece of equipment can make your fitness routine a lot more fun while giving you an amazing workout. When it comes to exercise, it’s important to find something you enjoy so that you’ll stick with it. That’s where hula hooping comes in. It’s a refreshing and enjoyable way to stay active while reaping a bunch of health benefits. Here, we’ll explore different hooping exercises and techniques that will help you get the most out of your workout and reach your fitness goals.

What Is Hula Hooping?

A hula hoop looks more like a toy ring that is spun around the waist, limbs, or neck. Hula-hooping isn’t just for playtime. You can actually use it to get in shape and have a great workout.

Your core muscles are engaged as you spin the hoop around your waist in a rhythmic motion, giving your abs, hips, and lower back a great workout. Additionally, it enhances balance, flexibility, and coordination. 

The best part about hula hooping is that it feels like you’re playing, not exercising. Also, hula hooping can be a bit confusing when you’re starting out. So we’ve put together some simple hula hoop workouts, to begin with. 

Simple Hula Hoop Exercises to Start With

Before starting your hula hooping routine, warm up for 5 minutes with a light jog or some running. Then, proceed to perform the following hula hoop exercises.

Basic Workout – How to Use a Hula Hoop?

  • Place the hula hoop on the ground, choosing a size that reaches your waist and chest. Typically, larger hoops are recommended for beginners as they spin more slowly, allowing you to adjust to the rhythm.
  • Step inside the hoop, keeping your hands shoulder-width apart and slowly lift the hoop off the ground.
  • Raise the hula hoop to your waist level, while stepping one foot in front of the other for balance. Hold the hoop firmly with both hands and relax it against one side of your torso.
  • Start spinning the hoop in a counter-clockwise direction if you’re right-handed, or clockwise if you’re left-handed.

Rolling Reach 

Benefits – Legs, back, and arms

  • Place the hula hoop on the ground in front of you as you lean forward.
  • Stand up with your feet shoulder-width apart.
  • With a straight back, rotate the hula hoop like driving a car.
  • First, rotate it to the right, moving it along the entire length of the area.
  • Roll the hula hoop to the left and return to your starting position.
  • Repeat this sequence as many times as you can.

Triceps Hoop Extension

Benefits – Tricep muscles 

  • Hold the hoop behind the head.
  • Place your right foot’s sole inside your left leg, just below the knee, lifting your right leg.
  • Keep your back straight and look ahead.
  • Bend your elbows to lower the hoop behind you, then return to the starting position.
  • Repeat this movement 10 to 15 times before switching legs.

Weighted Hula Hoop Exercises – Advanced

2 min read

Diabetics have to be usually cautious about their food stuff choices as any irregularity can build an imbalance in their blood sugar concentrations. This is also why they should be cautious about the administration of their in general meals consumption, and a single of the most successful ways to achieve this is by a wholesome diet.

Diabetes is recognized to be a continual affliction that is characterized by superior blood sugar ranges. Style 1 diabetes is an autoimmune affliction exactly where the overall body fails to deliver insulin, while sort 2 diabetic issues is a metabolic problem exactly where the entire body turns into resistant to insulin or doesn’t produce ample of it.

What Are the Important Vitamins for Diabetics?

Diet for Diabetes (Image via Getty Images)
Food plan for Diabetic issues (Impression by means of Getty Photos)

People with diabetes have to include certain nutrients that are required for blood sugar regulate as it is a major precedence for their health. Fiber has to be a single of them as it slows down the absorption of glucose and helps control blood sugar ranges. Aside from that, it has a good quantity of contribution to excess weight management and promoting digestive health and fitness.

Which includes lean proteins in the eating plan would keep steady blood sugar ranges for a diabetic person. Sources of lean proteins like poultry, fish, tofu, legumes, and reduced-fats dairy solutions are wonderful for keeping overall body excess weight as effectively. On top of that, healthful fat like individuals identified in avocados, nuts, and olive oil, are essential for experience satiated though advertising coronary heart overall health, and aiding in blood sugar regulation.

How to Construct a Well balanced Plate?

Carving a diet plan that has the excellent balance of vitamins and minerals would assistance in managing blood sugar ranges, and diabetics should really spend some time in producing a person for by themselves. Even so, visiting a healthcare professional should really be of utmost priority ahead of opting for any nutritional modifications.

Quarterly filling the plate (Image via Getty Images)
Quarterly filling the plate (Impression via Getty Visuals)

Filling 50 % of the plate with non-starchy veggies like spinach, broccoli, and peppers may possibly be a excellent start out. Meanwhile, allocating a quarter of the plate to lean proteins and dedicating the very last quarter to complete grains or starchy veggies like brown rice or sweet potatoes would surely aid in appropriate insulin administration.

Choosing the correct carbs: The influence carbs have on blood sugar concentrations is incomparable so diabetics should really concentration on consuming complicated carbohydrates, like full grains, legumes, and greens, which are digested extra bit by bit and result in a gradual rise in blood sugar.

Fiber-abundant meals: Foodstuff that are filled with fiber like fruits, veggies, whole grains, and legumes, provide many overall health benefits for diabetics. Aside from managing blood sugar stages, they reduce cholesterol and endorse typical bowel movements.

Diet for Diabetes (Image via Getty Images)
Diet plan for Diabetes (Image through Getty Photographs)

Incorporating lean proteins: As talked about before, such as lean proteins in the diet plan is important

3 min read

About the many years, Novak Djokovic has generally been open about nurturing his wellness, wellbeing, overall health, and nutrition immediately after adopting a strict gluten and dairy-free diet – a little something which he credits assisted take him from the “brink of failure to the winner of the world”. 

The Serbian tennis winner, who is hoping to earn his 8th Wimbledon Grand Slam, is so focused to his diet regime, he even revealed his food system in his e book Provide to Acquire: The 14-Working day Gluten-Cost-free Program for Actual physical and Psychological Excellence

Novak has a disciplined health plan

“Physically, I could not compete. Mentally I didn’t really feel like I belonged on the identical courtroom as the very best players in the recreation,” he wrote. “But then, lo and behold, I produced some alterations and that transformed all the things.”

During a pre-Wimbledon physical appearance at the ASICS Home of Tennis, which was attended by HELLO!, Novak unveiled the relevance of his each day schedule and how he stays current in the minute. The 36-12 months-aged shared that “routines are very important for each individual human currently being, because it is really in our biology that we are beings that like to be repetitive on a every day foundation”. 

Much more: Andy Murray addresses Novak Djokovic’s historic get at the French Open up 

The renowned professional tennis player is known for his dedication to his daily routine and rituals© ALBIN DURAND
The renowned professional tennis participant is recognised for his perseverance to his each day regimen and rituals

Novak noted that for himself, “routines genuinely give me peace of brain”. Novak went on to go over how his plan will make him “truly feel more self-assured in myself in that I have carried out every little thing I perhaps could have carried out to get ready myself properly for what’s coming up”. 

He extra: “It truly is critical to harmony it out at times, breaking that program, just so that you enjoy a recreation with your mind and expand new synapses in your brain.” 

Unique: Inside Andy Murray, Roger Federer and Novak Djokovic’s friendship, rivalry and family members existence

Novak Djokovic Alex Corretja© ALBIN DURAND
Novak staying interviewed by former Spanish player Alex Corretja

The sports star ongoing: “I used to get a bit upset with myself if I failed to do something in my regimen, I started to believe about what I failed to do and imagine I wasn’t fantastic ample or that I was likely to shed my match. But, over time, you expand out of that mentality, you understand from your errors and you go on at the finish of the working day. We’re all human beings.

“We all make faults, and we are likely to make a different million of them until eventually the previous day of our lives. Again, it is really just crucial to not be also tough on on your own. I uncovered that less is extra from time to time.” Novak, who is acknowledged as a tennis player with an extraordinary psychological video

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