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The days are getting shorter and colder. 6 tips for sticking to your fitness goals

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Daylight savings time ends this weekend. The days are getting shorter and colder. It’s less appealing to bike to work, walk after dinner, or get up early to go to the gym. However, everyone knows that day by day physical activity is crucial to our health and well-being.

Physical activity releases feel-good neurotransmitters within the brain that help relieve stress stress, anxiety and depression. This helps too prevent diseases corresponding to diabetes, heart disease and some cancers. Regular physical activity can delay life and improve overall quality of life.

However, a lot of us have difficulty achieving this goal 150 minutes of moderate intensity physical activity are really useful every week. In fact, it’s three in ten Australians and half of Australians aged 65 and over inactive.

So what are you able to do to stay motivated and consistently get through these darker months? Here are some tips.

1. Reach these goals

Goals can provide us with a way of purpose, meaning, and direction. However, simply striving to “adapt” is less likely to achieve success than SMART goals: specific, measurable, achievable, realistic and time-bound.

Specific Goals are based on observable behavior or activity, corresponding to step count, yoga, or attending an event.

Measurable Goals are trackable, so you may easily tell whether you’ve got achieved them.

Available Goals are realistic and based on your current fitness and skills. However, they will and should still be difficult. If you’ve got only ever run a 5K, hitting a half marathon next month won’t be realistic. But you may aim for 10 kilometers.

Right goals are personally meaningful to you. Explaining why it is vital will help motivate you to do it.

Limited in time goals include a goal date for achieving them. You can all the time reschedule if you happen to’re ahead of schedule or it’s too unrealistic.

An example of a SMART goal is likely to be: “I will walk 10,000 steps every day of the week for the next month.” You can then break it down into short-term goals to make them easier to achieve. If you currently take 6,000 steps a day, you may increase your steps by 1,000 each week to reach 10,000 by the top of the month.

2. Follow

More than 90% of Australians own a smartphone and greater than two in ten own a fitness tracker or smartwatch. These devices can assist you track your goals and activity, keep you accountable and increase motivation.

A 2021 systematic review proposed fitness trackers and smartphone apps may help people increase your steps by up to 2,000 per day. Our research demonstrated fitness trackers may additionally be helpful in increasing physical activity amongst older people. If you haven’t got a fitness tracker, you may buy inexpensive pedometers or track your activity time with paper and a pen.

A winter walk might be an excuse to catch up.
Shutterstock


3. Plan for success, but prepare for barriers

Take a while to take into consideration potential barriers which will prevent you from being energetic and plan solutions to overcome them.

For example, if the associated fee of physical activity is simply too high for you, try finding free options corresponding to walking or running. You may consider free online shows or streaming movies.

If you discover it difficult to fit exercise into your busy schedule, try exercising early within the morning before you begin your day and putting on your workout clothes the night before. You might consider joining a gym with a versatile schedule. A superb strategy is to try to incorporate physical activity into your day by day routine, corresponding to walking or cycling to work.

If you will have a long-term illness or disability, consider searching for advice from a healthcare skilled, e.g exercise physiologist Or physiotherapist. Start slowly and regularly increase your activity until you discover something that you simply enjoy and that makes you more willing to proceed doing it.



4. Team up with a training buddy

Physical activity might be more enjoyable if you happen to do it with another person. Research shows working with friends might be more motivating and enjoyable. This may help keep you accountable, as some people are more willing to show up once they have an exercise partner. So, Find a friend who supports your goal to grow to be more energetic or maintain your current level of activity.



5. Plan a small treat

Make an appointment with yourself in your journal to exercise. Approach it as necessary as meeting a friend or colleague. One idea is to postpone something you’d slightly do and make it a reward for sticking to your schedule. If you actually need to exit for a coffee, take up a hobby, or watch something, go for a walk first.

Research shows incentives can dramatically increase levels of physical activity.

A man on an active run checks his phone outdoors
Activity tracking can assist you meet and exceed your fitness goals.
Shutterstock

6. Find a coach

If you wish more support, health coaching could also be an option.

Trained specialists work with people one-on-one, sometimes via telehealth, to discover what reduces their motivation to make healthier selections, corresponding to exercise. They then use behavior change techniques to help them achieve their health goals.

Our recent research suggests that health coaching can improve physical activity older people and also chronic pain. IN (*6*)New South Wales, Victoria AND Queenslandthese sessions are government subsidized or free.



This article was originally published on : theconversation.com
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Health and Wellness

Jury awarded $310 million to parents of teenager who died after falling on a ride at Florida amusement park – Essence

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Sun Sentinel/Getty Images

The family of Tire Sampson, the 14-yr-old who tragically died on an amusement park ride in Orlando, Florida, in 2022, has been awarded $310 million in a civil lawsuit.

Tire, who was visiting ICON Park along with his family on March 24, 2022, fell from the FreeFall drop tower. Although he was taken to a nearby hospital, he didn’t survive his injuries.

Now, greater than two years later, a jury has held the vehicle manufacturer, Austria-based Funtime Handels, responsible for the accident and awarded the Tire family $310 million. According to reports from local news stations WFTV AND KSDKthe jury reached its verdict after about an hour of deliberation.

Tyre’s parents will each receive $155 million, according to attorney spokesman Michael Haggard.

Attorneys Ben Crump and Natalie Jackson, who represented Tyre’s family, shared their thoughts on this landmark decision via X (formerly Twitter). “This ruling is a step forward in holding corporations accountable for the safety of their products,” they said in a statement.

Lawyers stressed that Tyre’s death was attributable to “gross negligence and a failure to put safety before profits.” They added that the ride’s manufacturer had “neglected its duty to protect passengers” and that the substantial award ensured it could “face the consequences of its decisions.”

Crump and Jackson said they hope the result will encourage change throughout the theme park industry. “We hope this will spur the entire industry to enforce more stringent safety measures,” they said. “Tire heritage will provide a safer future for drivers around the world.”

An investigation previously found that Tyre’s harness was locked through the descent, but he dislodged from his seat through the 430-foot fall when the magnets engaged. Tire’s death was ruled the result of “multiple injuries and trauma.”

ICON Park said at the time that it could “fully cooperate” with the authorities.

This article was originally published on : www.essence.com
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Health and Wellness

Tireless HIV/AIDS advocate A. Cornelius Baker dies

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HIV/AIDS Advocate, A. Cornelius Baker


A. Cornelius Baker, a tireless advocate of HIV and AIDS testing, research and vaccination, died Nov. 8 at his home in Washington, D.C., of hypertensive, atherosclerotic heart problems, in response to his partner, Gregory Nevins.

As previously reported, Baker was an early supporter for people living with HIV and AIDS within the Nineteen Eighties, when misinformation and fear-mongering in regards to the disease were rampant.

According to Douglas M. Brooks, director of the Office of National AIDS Policy under President Obama, it was Baker’s Christian faith that guided him toward compassion for others.

“He was very kind, very warm and inclusive – his circles, both professional and personal, were the most diverse I have ever seen, and he was guided by his Christian values,” Brooks told the outlet. “His ferocity was on display when people were marginalized, rejected or forgotten.”

In 1995, when he was executive director of the National AIDS Association, Baker pushed for June 27 to be designated National HIV Testing Day.

In 2012, he later wrote on the web site of the Global Health Advisor for which he was a technical advisor that: “These efforts were intended to help reduce the stigma associated with HIV testing and normalize it as part of regular screening.”

https://twitter.com/NBJContheMove/status/1856725113967632663?s=19

Baker also feared that men like himself, black gay men, and other men from marginalized communities were disproportionately affected by HIV and AIDS.

Baker pressured the Clinton administration to incorporate black and Latino people in clinical drug trials, and in 1994 he pointedly told the Clinton administration that he was bored with hearing guarantees but seeing no motion.

According to Lambda Legal CEO Kevin Jennings, yes that daring attitude that defines Baker’s legacy in the world of ​​HIV/AIDS promotion.

“Cornelius was a legendary leader in the fight for equality for LGBTQ+ people and all people living with HIV,” Jennings said in a press release. “In the more than twenty years that I knew him, I was continually impressed not only by how effective he was as a leader, but also by how he managed to strike the balance between being fierce and kind at the same time. His loss is devastating.”

Jennings continued: “Cornelius’ leadership can’t be overstated. For many years, he was one in all the nation’s leading HIV/AIDS warriors, working locally, nationally and internationally. No matter where he went, he proudly supported the HIV/AIDS community from the Nineteen Eighties until his death, serving in various positions including the Department of Health and Human Services, the National Association of Persons with Disabilities AIDS, and the Whitman-Walker Clinic . Jennings explained.

Jennings concluded: “His career also included several honors, including being the first recipient of the American Foundation for AIDS Research Foundation’s organization-building Courage Award. Our communities have lost a pillar in Cornelius, and as we mourn his death, we will be forever grateful for his decades of service to the community.”

Kaye Hayes, deputy assistant secretary for communicable diseases and director of the Office of Infectious Diseases and HIV/AIDS Policy, in her comment about his legacy, she called Baker “the North Star.”.

“It is difficult to overstate the impact his loss had on public health, the HIV/AIDS community or the place he held in my heart personally,” Hayes told Hiv.gov. “He was pushing us, charging us, pulling us, pushing us. With his unwavering commitment to the HIV movement, he represented the north star, constructing coalitions across sectors and dealing with leaders across the political spectrum to deal with health disparities and advocate for access to HIV treatment and look after all. He said, “The work isn’t done, the charge is still there, move on – you know what you have to do.” It’s in my ear and in my heart in the case of this job.

Hayes added: “His death is a significant loss to the public health community and to the many others who benefited from Cornelius’ vigilance. His legacy will continue to inspire and motivate us all.”

Baker is survived by his mother, Shirley Baker; his partner Nevins, who can be senior counsel at Lambda Legal; his sisters Chandrika Baker, Nadine Wallace and Yavodka Bishop; in addition to his two brothers, Kareem and Roosevelt Dowdell; along with the larger HIV/AIDS advocacy community.


This article was originally published on : www.blackenterprise.com
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Health and Wellness

Bovaer is added to cow feed to reduce methane emissions. Does it pass into milk and meat? And is it harmful to humans?

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There are growing concerns in regards to the use of feed supplements, Bowar 10to reduce methane production in cows.

Bovaer 10 consists of silicon dioxide (mainly sand), propylene glycol (food stabilizer approved by Food Safety Australia New Zealand) and lively substance 3-nitrooxypropanol (3-NOP).

There has been an enormous amount of misinformation in regards to the safety of 3-NOP, with some milk from herds fed this additive being labeled “Frankenmilk”. Others feared it could get to humans through beef.

The most significant thing is that 3-NOP is secure. Let’s clear up some major misconceptions.

Why do we want to limit methane production?

In our attempts to limit global warming, we’ve placed the best emphasis on CO₂ because the major man-made greenhouse gas. But methane is also a greenhouse gas, and although we produce less of it, it is: a much stronger greenhouse gas than CO₂.

Agriculture is the largest a man-made source of methane. As cattle herds expand to meet our growing demand for meat and milk, reducing methane production from cows is a vital way to reduce greenhouse gas emissions.

There are several ways to do that. Stopping bacteria within the stomachs of cows that produce methane one approach is to produce methane.

The methane produced by cows and sheep doesn’t come from the animals themselves, but from the microbes living of their digestive systems. 3-NO stop the enzymes that perform the last step of methane synthesis in these microorganisms.

3-NOP is not the one compound tested as a feed additive. Australian product based on seaweed, Rumin8for instance, it is also in development. Saponins, soap-like chemicals present in plants, and essential oils as well has been examined.

However, 3-NOP is currently one of the popular effective treatments.

Nitrooxypropanol structure: red balls are oxygen, gray carbon, blue nitrogen and white hydrogen.
PubChem

But is not it poison?

There are concerns on social media that Bovaer is “poisoning our food.”

But, as we are saying in toxicology, it’s the dose that makes the poison. For example, arsenic is deadly 2–20 milligrams per kilogram of body weight.

In contrast, 3-NOP was not lethal on the doses utilized in safety studies, up to 600 mg 3-NOP per kg body weight. At a dose of 100 mg per kg body weight in rats, it didn’t cause any adversarial effects.

What about reproductive issues?

The effect of 3-NOP on the reproductive organs has generated numerous commentary.

Studies in rats and cows showed that doses of 300–500 mg per kg body weight caused: contraction of the ovaries and testicles.

In comparison, to achieve the identical exposure in humans, a 70 kg human would want to eat 21–35 grams (about 2 tablespoons) of pure 3-NOP every day for a lot of weeks to see this effect.

No human will likely be exposed to this amount because 3-NOP doesn’t pass into milk – is fully metabolized within the cow’s intestines.

No cow will likely be exposed to these levels either.

The cow licks itself
Cows will not be exposed to levels tested on animals in laboratory studies.
Ground photo/Shutterstock

What about cancer?

3-NOP is not genotoxic or mutagenicwhich implies it cannot damage DNA. Thus, the results of 3-NOP are dose-limited, meaning that small doses will not be harmful, while very high doses are (unlike radiation where there is no secure dose).

Scientists found that at a dose of 300 mg per kilogram of body weight benign tumors of the small intestine of female ratsbut not male rats, after 2 years of every day consumption. At a dose of 100 mg 3-NOP per kg body weight, no tumors were observed.

Cows eat lower than 2 grams of Bovaer 10 per day (of which only 10% or 0.2 grams is 3-NOP). This is about 1,000 times lower than the appropriate every day intake 1 mg 3-NOP per kg body weight per day for a cow weighing 450 kg.

This level of consumption will likely be not the result in cancer or any of them other adversarial effects.

So how much are people exposed to?

Milk and meat consumers will likely be exposed to zero 3-NOP. 3-NOP doesn’t penetrate milk and meat: is completely metabolized within the cow’s intestines.

Farmers could also be exposed to small amounts of the feed additive, and industrial employees producing 3-NOP will potentially be exposed to larger amounts. Farmers and industrial employees already wear personal protective equipment to reduce exposure to other agricultural chemicals – and it is advisable to do that with Bovear 10 as well.

Milk
3-NOP doesn’t penetrate milk and meat.
Shutterstock

How widely has it been tested?

3-NOP has been in development for 15 years and has been subject to multiple reviews by European Food Safety Authority, UK Food Safety Authority AND others.

It has been extensively tested over months of exposure to cattle and has produced no unintended effects. Some studies actually say so improves the standard of milk and meat.

Bovaer was approved for use in dairy cattle by the European Union from 2022 and Japan in 2024. It is also utilized in many other countries, including: in beef products, amongst others Australia.

A really small amount of 3-NOP enters the environment (lower than 0.2% of the dose taken), no accumulates and is easily decomposed subsequently, it doesn’t pose a threat to the environment.

Since humans will not be exposed to 3-NOP through milk and meat, long-term exposure is not an issue.

What does Bill Gates have to do with this?

Bill Gates has invested in a distinct feed processing method for methane, Australian seaweed-based Rumin8. But he has nothing to do with Bovaer 10.

The Bill & Melinda Gates Foundation awarded research grants to the corporate producing 3-NOP for malaria control researchnot for 3-NOP.

The bottom line is that adding 3-NOP to animal feed doesn’t pose any risk to consumers, animals or the environment.

This article was originally published on : theconversation.com
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