by Kat Pachas BSN RN ​ Prediabetes is becoming more common worldwide. Around one in three adults has it. This means their blood sugar levels are higher than normal, but not high enough to be called diabetes. Doctors often advise people with prediabetes to change their diet, eat less sugar, or lose weight. While these steps matter, they are only part of the solution. Strength training is a great way to help control blood sugar, but many people do not think about it. Building

Many women begin an exercise program with one goal in mind: getting "toned" arms. But despite what fitness trends may suggest, there isn't a workout that magically creates muscle definition or burns fat from one specific area. The good news? You can build stronger, more defined arms at any age. The key is understanding what "toned" really means and using evidence-based strength training strategies that become even more important after age 30. What Does It Mean to Be "Toned"?

COVER IMAGE: Running Man Fast Images – Browse 118,078 Stock Photos, Vectors, and Video [Internet]. Adobe Stock. 2025. By Lucy Watkiss What is VO2 Max? Your VO2 max measures how effectively your heart, lungs and blood vessels transport oxygen to your muscles. It also measures how well your muscles then use that oxygen to produce energy (1). The V in VO2 max stands for volume. The O2 stands for oxygen. The max stands for maximum. It measures the maximum milliliters of oxygen c

By Linda Boone BSN,RN For years, we've been told that getting healthy means spending hours in the gym, running marathons, hitting 10,000 steps a day, or pushing ourselves until we're drenched in sweat and gasping for air. If a workout wasn't at least 30 minutes long, it "didn't count." And hovering over it all was the familiar mantra: No pain, no gain. These outdated beliefs have discouraged countless people from taking the first step toward a healthier lifestyle. The idea of

What is Blood Flow Restriction Training? Blood Flow Restriction Training (BFR) is a rehabilitation or training technique which utilizes a pressurized cuff or tourniquet to restrict blood flow to a targeted limb to increase the muscle hypertrophy (muscle growth) response to exercise with significantly reduced loads. (3) In short, it allows you to get similar muscle growth from a much lower weight or resistance. This feature of BFR makes it ideal for rehabilitating limbs which

During the past five years, GLP-1-like drugs have notably increased their prescription rates. Originally used to treat diabetes type 2, their prescription has shifted to weigh-loss therapies, becoming the most popular drug class for this purpose (1). So much so, that they have gained a lot of popularity in the mainstream media, with multiple articles addressing how “X” or “Y” celebrities have used them in their rapid weight loss journey for cosmetic purposes. With this inform

There have been many different smartwatches that have become popular over the years. Whether that be Fitbits, Apple Watches, or even the new Whoop watches, the trend has continued. Some smartwatches can do almost all the things a phone can. Yet, one common feature with all of them is that they aim to track your health. The number of steps you take, the calories burnt, and your heart rate. However, do they cause more harm than good? Or are the benefits really that great? Advan

Yoga Class I have often wondered how beneficial complementary health treatments and alternative medicines really are. Are they are worth learning more about? How they can improve the health of everyday people like you and me? Perhaps you have thought about similar things. Yoga, a 5000 year-old Indian tradition, is classified as a complementary health approach with both research-backed and anecdotal reports of health benefits that are worth further exploration. Yoga is essenti

Pawan Krishna Murti Do you struggle with high blood sugar and diabetes, and are you seeking natural ways to manage it? In a world where more than 462 million people are living with type 2 diabetes ( T2D), the number is expected to rise to 643 million by 2030 ( 1,2). The need for simple, effective prevention strategies has never been greater. One of the earliest warning signs is insulin resistance, a condition where the body’s cells don’t respond properly to insulin, leading

Introduction The anterior cruciate ligament (ACL) is one of two cruciate ligaments in the knee, and plays a major role in overall stability. The ACL is located at the center of the knee and directly connects the femur (thigh bone) to the tibia (shin bone) (1). The responsibilities of the ACL are most relevant during physical activity, where the ligament acts as a static joint restraint, limiting motion of the joint to ensure proper alignment and maintain stability (2). Certa

By Sarah Bersey BSc (hons) Pg Dip The stress landscape: Over the past decade, self-reported excessive stress and anxiety among adults have shown marked increases across multiple countries and demographic groups. In the United States, the 2024 National Survey on Drug Use and Health (NSDUH) found that 7.4% of adults aged 18 and older reported experiencing moderate or severe anxiety symptoms—a notable metric that was first systematically tracked in 2024 (SAMHSA, 2024). When stre

Image acquired from mdbonedocs.com Physical therapy is an essential branch of healthcare dedicated to improving a patient’s quality of life by restoring mobility, managing pain, and preventing further physical injury. According to the American Physical Therapy Association (APTA) , physical therapy is not merely a reactive treatment for injuries but more of a proactive solution for "prevention, wellness, fitness, and health promotion" across the entire lifespan (APTA, 2026). B

When thinking about the word inflammation, most of us think about 'acute inflammation', which is the response of our body to heal and defend itself, something that we notice and which lasts only for a short duration. For example, a swollen ankle, a sore throat, or redness around a wound. However, there is another type of inflammation that can last for months or even years and can go unnoticed without obvious symptoms. This is known as chronic low-grade inflammation. There are

From: https://www.socialworker.com/extras/social-work-month-project-2021/every-beating-heart-essential-i-want-social-workers-to-know/ If you’ve ever felt your heart pounding after exercise or during a scary movie, you have probably noticed the beats come faster than they would when you are relaxed. While temporary elevation of heart rate (the speed of those thumps) is normal in a lot of situations, constantly high heart rate can indicate serious issues. Learn how to check yo

Introduction Throughout social media and medicine, peptides have been promoted for their role in weight loss, muscle growth, and even anti-aging. Peptides are a short chain of amino acids that function as building blocks for protein (1). They are taken via injection in either the abdomen or thigh. While peptides have been around for decades, the research behind them remains limited, and are still considered experimental. Structure and Function The most common misconception w

To Lift or Not to Lift? Strength training, also known as resistance training, has historically been undervalued as a form of exercise for women due to outdated cultural stereotypes surrounding femininity. However, resistance training has since become widely recognized as one of the most beneficial activities for women of all ages and is particularly important in preventing age-related physical decline. Women naturally start losing muscle mass around age 30, which declines at

Photo credit: Wix In Sanskrit, Yoga means “to unite”. It refers to the integration of mind, body and spirt to unlock our higher potential. Yoga is no longer a practice confined to the east. It has become very popular and common throughout the world, with gyms, studios, spas, and holistic centers offering a plethora of yoga classes. Yoga and Ayurveda Yoga closely aligns with its sister science Ayurveda that literally means “the science of life”. Ayurveda focuses on diet, lif

Image Credit: Dreamstime.com What Is the 6-Minute Walk Test? The 6-Minute Walk Test (6MWT) is a simple assessment that measures how far a person can walk in six minutes. Rather than testing athletic ability, it evaluates functional capacity. In other words, how well the heart, lungs, muscles, and circulation work together during everyday activity. It is often used in clinical and rehabilitation settings to track physical endurance and overall health. For example, in pulmonol

Walking Toward Wellness: An Evidence-Based Examination of the Physical, Psychological, and Social Value of Daily Walking by Catherina Pascale Introduction Walking has long been considered one of the most accessible and universally adaptable forms of physical activity. It requires no specialized equipment, advanced skill, or membership in a formal fitness facility. Both public health organizations and academic researchers increasingly emphasize walking as a foundational practi

Graphic generated in canva Growing up in India, my grandma always used to say chew your food, sit down and eat, don’t drink cold water with your meals. When I was sick or under the weather, she would make a thin stew of split mung beans and rice (khichadi) that’s nourishing and easy on the digestion. 6 years ago, I stumbled upon Ayurveda, the ancient medicine system of India/ the sister science of yoga, and I realized how much of my upbringing was naturally influenced by its