In the fast-paced world of wearables, picking the perfect smartwatch can feel like deciphering a complex code. Don't worry, this guide is your decoder ring! We'll unveil the secrets to navigating the ever-expanding selection of smartwatches, ensuring you choose the one that seamlessly integrates with your life. Fitness fanatics will discover how to prioritize features like GPS and advanced metrics. Health-conscious users can explore options for in-depth sleep tracking and blood oxygen monitoring.

We'll even guide you through compatibility with your phone's operating system, ensuring a frustration-free connection. Beyond functionality, we'll delve into battery life and design aesthetics, helping you find a watch that complements your style and keeps up with your needs. By the end of this comprehensive guide, you'll be a smartwatch savant, ready to decide the perfect timepiece to elevate your productivity and well-being.

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The smartwatch world is overflowing with options, each carrying a unique set of features. To pick the ideal one for your wrist, prioritize these key points:

Compatibility: This is rule number one to ensure seamless pairing with your phone. Smartwatches typically work with either Android or iOS, and some offer compatibility with both. This solely depends on the brand of smartwatch, like WearOS watches works with iOS but the experience is limited. Similarly, Apple watches are not compatible with Android smartphones. Before buying a smartwatch, make sure to check its compatibility with your smartphone.

Style and comfort: Look for options with different watch faces, customizable bands, and designs that suit your taste. Comfort is crucial, so choose a watch with a lightweight and breathable band that sits comfortably on your wrist.

Smart functionality: Smartwatches are all about convenience! Look for features like call and text notifications, allowing you to stay connected without whipping out your phone. NFC (Near Field Communication) enables contactless payments, perfect for quick purchases on the go. Music control from your wrist is another bonus, letting you manage your tunes without reaching for your phone.

Health racking: Beyond fitness, many smartwatches cater to the health-conscious. Look for features like sleep tracking to analyse your sleep patterns and offer insights for better sleep hygiene. Blood oxygen monitoring (SpO2) is another valuable feature for tracking your oxygen levels, particularly useful for those with respiratory concerns.

When selecting a smartwatch for health, several key features can make a significant difference in monitoring and improving your well-being. Firstly, consider the accuracy and variety of health sensors. Look for watches with heart rate monitors, which can provide real-time data and help track your resting and active heart rates. Also, consider watches with SpO2 sensors for monitoring blood oxygen levels, especially useful during sleep or intense workouts.

Look for watches with comprehensive activity tracking. These should include step counting, distance tracking, and calorie burn estimation. Some watches offer more advanced features like automatic workout detection and guided breathing exercises, which can be beneficial for stress management.

Sleep tracking is also crucial for overall health. Look for watches that can analyse your sleep patterns, including the duration of different sleep stages (light, deep, REM) and provide insights for improving sleep quality.

When buying a smartwatch, there are several smart features to consider that can enhance your overall experience and productivity. Firstly, look for watches with robust notification systems. These should allow you to receive and interact with notifications from your smartphone, including calls, messages, and app alerts, directly on your wrist. This feature can help you stay connected without having to constantly check your phone.

Secondly, consider watches with voice assistant integration. This allows you to use voice commands to perform tasks like setting reminders, sending messages, or controlling smart home devices, making your smartwatch a convenient hands-free assistant.

Lastly, look for watches with NFC for contactless payments. This feature enables you to make payments using your watch, which can be convenient when you're on the go and don't want to carry cash or cards. This feature works on very few smartwatches for now and very few stores accepts it.

Also read: Best smartwatches with heart rate monitoring: Top 10 options to consider

The Apple Watch Series 8 Smart Watch is a powerful health companion with advanced sensors for better health insights. It features new safety functions like Crash Detection and Fall Detection, along with Emergency SOS. The Always-On Retina display ensures readability at all times. Easily customizable with various sizes, materials, and straps. It offers innovative health features such as temperature sensing for women's health, blood oxygen monitoring, ECG, and sleep stage tracking. Seamlessly compatible with Apple devices for tasks like unlocking Mac and finding devices. Requires iPhone 8 or later with the latest iOS version.

Size: 45 mm

Case Material: Midnight Aluminium

Band Material: Midnight Sport Band

Display: Always-On Retina Display

Health Features: Blood Oxygen & ECG Apps, Sleep Stages Tracking

Compatibility: iPhone 8 or later with latest iOS version

Apple watch is one of the most refined smartwatch to buy if you own apple devices. Amazon users are praising the watch experience including the design, build quality and features. Battery life is something that is not satisfactory for a smartwatch.

The Samsung Galaxy Watch6 offers cutting-edge features for health monitoring and convenience. It introduces BP & ECG tracking, allowing you to monitor your well-being directly from your wrist. This watch also supports contactless secure payments through Samsung Wallet. Its premium design includes Sapphire Crystal Glass and Armor Aluminum Dial, along with IP68/5ATM water and dust resistance. The watch features advanced sleep tracking and personalized heart rate zones, enhancing your workout experience. However, it is compatible with Android devices only, limiting its use for iOS users. Additionally, the watch's 4-centimeter screen size may be small for some users.

Brand: Samsung

Model Name: Galaxy Watch

Style: Bluetooth

Colour: Graphite

Screen Size: 4 Centimeters

Compatibility: Android only

Galaxy Watch6 is a premium smartwatch from Samsung with high end features and hardware. Users on Amazon loved the design and features of this watch but the battery life is not impressive.

The Garmin Venu 2S is a smaller-sized GPS smartwatch designed for modern style with a light gold bezel, tan case, and silicone band. It features a bright AMOLED display and offers extensive health monitoring, including Body Battery energy levels, sleep score, fitness age, stress tracking, and more. With over 25 built-in indoor and GPS sports apps, it helps you stay active with various activities like walking, running, cycling, HIIT, and swimming. You can download up to 650 songs, connect with wireless headphones for phone-free listening, and make contactless payments with Garmin Pay. However, it may require a premium subscription for music streaming, and the battery life in GPS mode with music is limited to 7 hours.

Brand: Garmin

Model Name: Venu 2S

Style: Modern

Colour: Light Sand

Screen Size: 1.3 Inches

Battery Life: Up to 10 days in smartwatch mode

Garmin is one of the most popular fitness focused smartwatch. It brings a robust design with accurate sensors to record all your moments. Users found this watch to be accurate than most smartwatches and praised the long battery life.

Also read: Smartwatch for swimmers: Top 8 options for aquatic enthusiasts

The Redmi Watch 3 Active in Platinum Grey offers a 1.83-inch screen with 200+ watch faces, a premium metallic finish, and 12 days of battery life. It boasts 5ATM waterproofing and 100+ sports modes, along with SpO2, heart rate, and period cycle monitoring. The watch features Bluetooth calling via Bluetooth v5.3(BLE) for improved connectivity. It also includes an SOS feature for emergency calls. However, the watch lacks advanced smart features like NFC and lacks third-party app support. Despite these limitations, its affordability, long battery life, and extensive fitness tracking features make it a compelling choice for budget-conscious users.

Brand: Redmi

Model Name: Redmi Watch 3

Style: Watch 3 Active Platinum Grey

Colour: Gray

Screen Size: 1.83 Inches

Battery Life: Up to 12 days

Redmi Watch 3 Active is a budget oriented smartwatch that brings premium features at affordable price. Users are happy with this product and loved almost every aspect of it including the quality, features, display and the overall value.

The Amazfit T-Rex Ultra Smartwatch is a rugged outdoor military-grade watch designed for men. It features a stainless steel and mud-resistant design, ensuring durability in extreme conditions. With a 30M freediving support, it is suitable for various water activities. The watch boasts dual-band GPS for precise positioning and supports six satellite systems for global coverage. It can operate in ultra-low temperatures as low as -30, making it ideal for harsh environments. The watch offers a 20-day battery life and includes an Endurance GPS battery mode for prolonged use. However, it might be bulky for some users, and the display could be too bright in certain situations.

Brand: Amazfit

Special Feature: GPS

Display: HD AMOLED with 1000 nits peak brightness

Water Resistance: Up to 100 meters

GPS: Dual-band GPS with support for 6 satellite systems

Battery Life: Up to 20 days

Amazfit T-Rex Ultra is a premium smartwatch from the brand focused more of the build quality and the overall robust look. Users loved the quality, design, and the features of the watch. A few users found that the battery is not up to the mark.

Also read: Bring home feature-heavy smartwatches priced under 5000

Disclaimer: At Livemint, we help you stay up-to-date with the latest trends and products. Mint has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act of 2019, with respect to the products. The products listed in this article are in no particular order of priority.

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Selecting the ideal smartwatch for your health and fitness: Comprehensive buying guide | Mint - Mint

1. Bodyweight Squats

Bodyweight squats primarily target the lower body, engaging the quadriceps, hamstrings, glutes, and calves. However, they also activate core muscles for stability and balance, providing a comprehensive workout that tones multiple muscle groups simultaneously.

White says, "Squats strengthen the entire lower body and core, improving one's ability to perform daily activities. This exercise increases muscle mass, which can help raise one's metabolic rate, aiding in fat loss."

Execution: Stand with your feet shoulder-width apart. Bend your knees and lower your hips as if sitting in a chair, keeping your chest up and knees over your toes. Push through your heels to return to the starting position. Do 2-3 sets of 10-15 reps.

Push-ups work multiple muscle groups simultaneously, including the chest (pectorals), shoulders (deltoids), triceps, and core muscles. This full-body engagement makes push-ups an efficient exercise for building muscle and improving overall strength.

"Push-ups strengthen the upper body and core. Maintaining muscle is key as you age, and push-ups help increase upper body strength and endurance, contributing to a higher metabolic rate," he says.

Execution: Begin in a plank position with your hands under your shoulders. Lower your body until your chest nearly touches the floor. Push yourself back up. Modify by dropping your knees to the floor if needed. Aim for 2-3 sets of 8-12 reps.

While planks primarily target the core, they also engage other muscle groups, such as the shoulders, chest, back, and legs. This full-body workout helps to tone various muscles.

"This exercise strengthens the core, shoulders, and hips. A strong core improves posture, reduces back pain, and enhances balance, which is essential for maintaining functional independence as you age," White states.

Execution: Support your body on your elbows and toes, keeping your body in a straight line from shoulders to ankles. Engage your core and hold for 20-30 seconds. Repeat for 2-3 sets.

Step-ups mimic activities such as walking up the stairs and stepping onto curbs, improving functional strength and mobility. This enhances the ability to perform daily tasks with ease and reduces the risk of falls and injuries. The repetitive motion of step-ups engages and tones the lower-body muscles. By using a higher platform or adding weights, you can increase the resistance, further enhancing muscle toning and strength.

"Step-ups target the legs and glutes and mimic everyday movements like climbing stairs. They also help improve balance and coordination, reducing the risk of falls," White notes.

Execution: Find a sturdy step or box. Place one foot on the step. Push through your heel to lift your body up, bringing the other foot to meet the first on the step. Step down with the leading leg and repeat. Do 10 repetitions on each leg for 2-3 sets.

The bird-dog works the entire body. As you extend your arm and opposite leg, you activate the muscles in your shoulders, upper back, glutes, and legs. This comprehensive engagement helps tone multiple muscles. While the bird-dog exercise is primarily a strength and stability exercise, engaging multiple muscle groups can elevate the heart rate, providing a mild cardiovascular benefit. Building muscle mass through regular exercise also aids in fat loss over time.

"This exercise increases core strength and stability, improves coordination, and enhances muscular balance on both sides of the body, helping with overall mobility," White notes.

Execution: From all fours, extend one arm forward and the opposite leg back. Hold for a few seconds, then switch sides. Do 8-10 reps per side for 2-3 sets.

Engaging in walking or marching in place can help burn calories, contributing to fat loss. The continuous movement boosts metabolism, and when combined with a balanced diet, it can effectively support weight management. Consistent movement helps tone these muscles, leading to improved muscle definition and strength.

"I love incorporating walking or marching in place to get the heart rate up. Its low-impact but effective for burning calories and improving cardiovascular health," says Petrella.

Execution: Stand with your feet hip-width apart, back straight, and core engaged. Lift your knees to at least hip height with each step, swinging your arms naturally. Aim for at least 20-30 minutes of walking or marching in place per session. Start with shorter durations if needed, and gradually increase as your fitness level improves.

While chair dips mainly target the upper body, they also require stabilization from the core muscles. Engaging the core helps improve abdominal strength and stability, which is crucial for overall functional fitness. Chair dips primarily work the triceps, the muscles located at the back of the upper arms. They also engage the shoulders, chest, and upper back.

"Chair dips target the triceps and help tone the back of the arms. I find using a sturdy chair and performing dips helps in maintaining upper body strength," Petrella says.

"Regular squats" in a gym context often mean squats performed with additional weight, such as a barbell squat, instead of just bodyweight. This simple yet highly effective movement engages multiple muscle groups, including your quadriceps, hamstrings, glutes, and even your core. By incorporating squats into your routine, you not only strengthen these essential muscle groups but also boost your metabolism, which is crucial for fat loss.

"Squats target the large muscle groups of the lower body, like the quads and glutes. As you engage these major muscles, your body burns more calories, aiding in fat loss. As we age, maintaining muscle mass becomes crucial, and squats help in preserving and building that essential muscle," White says.

Execution: Set the barbell on a squat rack at shoulder height and position it evenly on your upper back. Grip the bar slightly wider than shoulder-width, lift it off the rack, and step back with feet shoulder-width apart and toes slightly outward. Begin by hinging at your hips and bending your knees, lowering yourself until your thighs are at least parallel to the ground. Ensure your knees track over your toes and keep your back neutral. Push through your heels to stand back up, exhaling as you rise. Maintain a tight core throughout the movement and perform each repetition in a controlled manner. Avoid common mistakes such as knee valgus, lifting your heels, and rounding your back. Start with lighter weights to perfect your form and consider using a spotter for heavier lifts.

"The Mountain Climber is a core exercise that also engages the upper and lower body," Sabat explains. "Start in a plank position with your hands on the ground and your body in a straight line. Bring one knee towards your chest, keeping your body in a straight line, and then switch legs. Continue alternating legs as quickly as possible for several reps." As you perform the exercise, your shoulders, arms, and chest stabilize your upper body, while your core stabilizes the rest of your body. Before and after mountain climbing, be sure to stretch to reduce injury and fatigue.

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9 Quick Morning Exercises To Tone Muscles And Blast Fat Over 50 - SheFinds

It's been seven months since I gave birth, and I'm lifting weights again. I'll be adding running back to my routine at some point soon too. Overall, I'd say I'm about 90% back to my old self.

As a first-time mom at age 36, I knew this was going to be challenging. I'm also a health and fitness journalist with over a decade's worth of experience and a stint as a personal trainer, so I was well-informed about general training guidelines. But the idea of it is one thing, and being in the throes of it another.

My postpartum journey back to exercise has been daunting, surprising and at times confusing. Sleep deprivation is very real even months after having a child. There have been many times I've had to work around this obstacle to determine when I feel best exercising daily, or if I'm even up for it.

The other week, my husband was away on a work trip so I was solo parenting our son, Charlie, for a few days. He's been teething, especially at night, so as you can imagine minimal sleep was had. I was able to muster only enough energy to get in a quick 25-minute workout on one of those days. I also went on walks with him, so that counted toward my physical activity quota.

Every mom's path is different as they heal and try to reintroduce movement into their lives. What's new in 2024 is a profusion of new tech-driven options that promise to guide moms through their healing process and back to physical fitness.

There are pregnancy and postpartum apps, platforms that connect you to online coaches and even artificial intelligence options. Where's a new mom to turn? When should we leverage new digital tools, and what should we know before we do?

I'm sharing this story of my healing journey based on my experience, research and conversations I've had with experts in fitness, physical therapy and postpartum issues. I've also evaluated and reviewed three apps I tried out on my way to building the fitness I want as a new mother.

I still have some ways to go myself, but I feel more confident and empowered at this stage of my recovery because of the steps I took to prioritize my well-being and research the options that would help me most. I encourage new mothers to do the same, since we all want to show up as the best version of ourselves for our families.

As the parent of an infant, I'm in constant movement, picking things up off the floor or doing chores with one hand while holding Charlie in my other arm or with him strapped into a baby sling. I live on the third floor of a three-story building without an elevator and part of my new reality is carrying heavy groceries, heaping baskets of laundry, or the stroller or car seat up and down the stairs with Charlie in tow.

If you're a parent, you know how quickly you become a pro at all that. It gives new meaning to the term "training for life."

Wearing my son, Charlie, when he was three months old. It was one of the few ways I could get stuff done around my home during this time.

My husband and I have been equal partners in the roller coaster that is raising a baby. Whether it's been those every-two-hour late-night feeds that turn into early mornings, changing blow-out diapers, rocking Charlie during colic episodes in the earlier months, attending physical therapy sessions to correct his case of torticollis and plagiocephaly we've been through a lot.

In 2023, there were around 3.6 million births in the US, according to the National Center for Health Statistics, roughly the same as the year before.

That makes for a lot of women who've had to adapt their routines and deal with dramatic changes to their bodies. Within this group of new mothers, there are probably many like me who were active before and during their pregnancies. Many likely want to include exercise as part of their postpartum recovery goal.

That's a challenge. The prenatal and postpartum seasons are some of the most daunting periods you can go through. Your body has just undergone intense changes as you transition into parenthood and learn to care for a new life.

At the same time, you're advised to take care of yourself which seems impossible when you're sleep deprived, adjusting to the overnight change and recovering from childbirth.

Exercise has many benefits during pregnancy, such as reducing your chances of preeclampsia and gestational diabetes. It's recommended to stay physically active if you already were beforehand as long as your doctor has cleared you to exercise with no risk to the fetus.

"About 90% of the women I have trained have not only had smoother deliveries but also much smoother recoveries going into postpartum," says personal trainer Laura-Lynn LaCour.

"I want every mom armed with the knowledge to heal, the community to keep going, and workouts that help them feel strong and empowered through motherhood."

Ashley Nowe, prenatal and postpartum corrective exercise specialist

And once your postpartum recovery journey levels out and you get the OK from your doctor, there's no better time to start getting back to physical activity.

Even with the information I researched during pregnancy and going into the postpartum phase, I didn't feel confident enough to take on this stage of life on my own. That's why I'm here to pass along what I've learned.

Read more:Baby on the Way? What to Know About Exercising While Pregnant

I quickly learned that the support most mothers get postpartum in the US after their six-week checkup is nonexistent, so it would be up to me to take steps to care for myself.

Exercising during the prenatal stages can be tricky to navigate as well, since this depends on whether you have health concerns that may influence what you can and can't do. It's best to defer to your doctor if you have a high-risk pregnancy and would like to know your options. If you have a healthy pregnancy, the American Council of Obstetricians and Gynecology recommends aiming for 150 minutes of moderate-intensity aerobic activity every week, including running, weight training and even starting from scratch.

If you're in the recovery phase and thinking of resuming a workout regimen, there are some things to know first. Most significantly: Pregnancy can causediastasis recti. This is the separation of the abdominal wall muscles that occurs to accommodate the growing fetus.

It's a common condition that the majority of women have by the end of the third trimester. It can start to heal on its own immediately postpartum, but around 30% of women can still have it a year after giving birth. There are ways to do a self-assessment at home, but not everyone knows what to look out for.

Depending on the type of delivery you had (vaginal versus cesarean), the ACOG recommends walking to stay active and doing light exercises to start strengthening major muscle groups like your back, legs and glutes. As always, consult with your physician first, especially if you're recovering from a C-section surgery.

"This is really unique to America ... much of the rest of the world automatically does pelvic floor physical therapy postpartum."

Sarah Sittenreich, physical therapist

Exercising postpartum has many benefits. These include boosting your energy, reducing chances of postpartum depression or anxiety, weight management, and improving stamina and strength.

However, there are alsoother dysfunctions that can occur after childbirth, which is why getting an assessment done by a pelvic floor therapist can determine what you'll need to work on during your recovery.

Read more:Why It's So Hard to Lose Postpartum Weight

I sought out help from Sarah Sittenreich, a Long Island-based physical therapist at Northwell Health STARS Rehabilitation, a rehab center I found close to where I live. Sittenreich has expertise in addressing dysfunction in the pelvic floor, a group of muscles that support your pelvic organs.

Dysfunction in this area is common postpartum because pregnancy and childbirth weaken and strain the muscles in the pelvic floor.

Pelvic floor therapy is having a moment thanks to social media and athletes like Brittany Mahomes speaking out about their own pelvic floor issues, but it's not a new concept.

"This is really unique to America, because much of the rest of the world automatically does pelvic floor physical therapy postpartum," Sittenreich says.

It's not just an issue for those who've had children. If you experience bowel or bladder issues, sexual dysfunction, or pain or discomfort in the general area, pelvic floor therapy can also help you manage those symptoms.

"About 90% of the women I have trained have not only had smoother deliveries, but also much smoother recoveries."

Laura-Lynn LaCour, personal trainer

With the help of LaCour and Sittenreich, I slowly eased back into an exercise routine as I worked on rehabbing my abdominal muscles and pelvic floor. I'd had an emergency C-section, so I knew I wanted to be smart about how I approached exercise.

This is vital because depending on your childbirth experience, there may be other issues that need to be addressed first. I worked with LaCour who I met via the Future app, a popular app that connects you to coaches across the country throughout my pregnancy, so I trusted her judgment to program the exercises that were appropriate for the different trimesters and postpartum.

An example of a strength training day personalized for me via the Future app.

Most of the exercises I did during pregnancy were modified versions of the ones I'd been doing prior to that. This included a lot of squats, dead lifts, single leg, offset, isometrics and upper body exercises to prep for all the baby carrying, with some extra breath work to get me more in tune with my pelvic floor.

I liked having someone program a workout for me during this stage and also learning what was or wasn't working for me.

Future makes it easy to track your workouts daily, rearrange your workout schedule, input your weights and make a note if you liked or disliked an exercise.

It was also easy to communicate with LaCour via the chat portal on the app, where I could submit videos and photos if I had questions about my form or progress.

Read more: The Exercise That Helped Me Sleep During Pregnancy, and Why It Works

At six months postpartum, I started to feel stronger and more like myself. I'd also been discharged by Sittenreich, who had seen me in person since I was six weeks postpartum and confirmed that my diastasis had healed and core strength had shown great improvement. The recovery period and time will look different for everyone, but most of us start off with some form of exercise.

Many pregnancy and postpartum fitness apps kept targeting me on my social media accounts. I was curious to see what they had to offer.

I selected apps to try out based on the creators and content offered, as well as whether users seemed satisfied with the programs across Apple and Google's app stores and community message boards on sites like What to Expect and Reddit. I settled on Get Mom Strong, Crewe Fitness - postpartum program and the Every Mother fitness app. I alternated testing them on a weekly basis.

Besides their overall positive reviews, I appreciated the lack of "bounce back" language that usually surrounds postpartum fitness. It's harmful toward new mothers, many of whom are already struggling with their body image, and minimizes the fact that they grew a human over the course of nine months, plus labor and delivery which can often take hours and is sometimes traumatic.

It wasn't until I experienced postpartum firsthand that it hit me how unrealistic these societal pressures are. The first year alone has various stages of recovery that can affect everyone differently based on their delivery, hormone fluctuations, how well they heal, their mental health (postpartum depression affects one in seven new mothers) and if there are remaining issues that need to be medically addressed.

"I wanted to create a program that took a total body approach to healing with a focus on getting strong and taking up space."

Ashley Nowe, creator of Get Mom Strong

The truth is, once you're postpartum, you're postpartum forever. Focusing on "bouncing forward" by rebuilding a new foundation to grow from will benefit you more in the long term than worrying about "bouncing back."

The apps I tested ask you to fill out an assessment to determine which of their programs best align with where you are in your postpartum journey. It takes into consideration whether you're experiencing any pelvic floor dysfunctions that you have to identify to the best of your ability.

From there, the apps share with you the programs they recommend you start off with. Most of them also have supporting links within the dashboard that teach you about modifications, plus information on pregnancy, postpartum and nutrition.

Below is a close look at what each of these apps is like and my overall takeaway based on my experience and what experts advised.

Doing a SLAM45 workout from the Get Mom Strong app.

Get Mom Strong was created by Ashley Nowe, a prenatal and postpartum corrective exercise specialist and mom of four. She tells me that after birthing twins, she had a bad case of diastasis recti and no guidance on how to heal it. She discovered pelvic floor therapy, which helped her and inspired her to get certified as a pregnancy and postpartum corrective exercise specialist and nutrition coach.

"The only programs that existed at the time were boring core rehab programs that focused solely on 'bouncing back' or mommy bootcamps that didn't consider the core and pelvic floor," Nowe says, describing how Get Mom Strong came to be. "I wanted to create a program that took a total body approach to healing with a focus on getting strong and taking up space."

The app offers total body workouts, mobility exercises and more. I had to answer questions about where I was working out (home or gym), if I was experiencing any pain and my goals. It also selects workouts based on the equipment you have available. The homepage provides an overview of Nowe's Strong Like a Mother programs (which were created with the help of pelvic floor therapists globally) available through the app as well as your stats, nutrition tips and healthy recipes.

A sample of the homepage of the Get Mom Strong app.

The Core Basics program is recommended to do first to build a foundation. This is followed by SLAM Bridge (to rebuild strength and stamina), SLAM30 (30-minute workouts), SLAM45 (45-minute workouts) and SLAM Advanced programs, as well as a newly added barre program. Nowe says that a follow-along body weight-only program will be released in June along with a barbell program in September.

I tried the Bridge, 30- and 45-minute workouts. I liked how the programs provide a list of your workouts for the week, the equipment needed, an overview of the circuits and the ability to swap out exercises. I liked the formatting of the exercise selections and equipment options too.

The user experience was sometimes confusing for instance, It took me a minute to figure out where to locate the more detailed video demonstrations once you start a circuit. You get a preview of the exercise you're working on, but if you want a refresher and a more detailed view you have to click the thumbnail of the exercise to view it and it's not clearly explained. This can be a nuisance, especially during timed circuits.

The workout lengths are realistic, especially if your children are constantly interrupting you. The educational tips are helpful as you go through your recovery and everyday living with an infant.

Nowe explains that her goal is to have women fall in love with fitness and learn that it's for making gains, not just weight loss.

"I want every mom armed with the knowledge to heal, the community to keep going and workouts that help them feel strong and empowered through motherhood," she says.

You can join the app's private Facebook group if you're looking for additional support, but since I didn't have access to it, it may be helpful to have built-in app support that connects you to an expert.

App: Get Mom Strong Investment: Free trial: 7 days, Annual subscription: $200, quarterly subscription: $70, monthly subscription: $29 App store:Available for iOS and Android

Pros:

Cons:

Doing some weighted lateral lunges from the Postpartum Program in the Crewe Fitness app.

The Crewe Fitness app was created by Katie Crewe, a certified strength and conditioning specialist and health coach. Crewe tells me she created the program when she was postpartum with her first child and wanted to create safe, effective and supportive workouts tailored for the needs of postpartum women.

"My goal was to focus on the fundamentals that are often overlooked postpartum, starting with core breathing exercises that can be done almost immediately after birth and progressing past the rehab stage and into regaining strength and function," she says.

The app asks questions such as where you like to train and your training level. You're then presented with 25 programs. I chose the Postpartum Home 30-week program. You select the week you'd like to start the program on; I went based on the number of weeks postpartum I was. Normally, I wouldn't recommend this if you're just introducing movement back into your routine, but it made sense for where I am in my recovery stage.

An example of a workout during week 28, phase 4.2 on the Crewe Fitness Postpartum program.

You do the workouts three times a week, separated into four phases. The first phase is about reconnecting with your core, phase 2 includes rehabilitative core movements, phase 3 incorporates full body strength with core strengthening and phase 4 challenges the core and body further.

Although I didn't do the full 30 weeks, I got a good taste of the program. When you click on the day, a list of exercises with reps and sets appears. You also have the option to swap out the movements.

The workouts seem to lack a warmup and cool-down, and there's no indication on how long it will be, something a new parent might find helpful if they're trying to carve out time to workout around childcare or their work schedule. For example, I had to do these workouts often while Charlie was napping or when a grandparent was watching him.

When you hit start you see the exercise along with sets, reps and a section to input your weights. The user experience on this app was a little inconvenient. The app does a picture-in-picture video of the exercise you're working on, which can be disruptive if you'd like to access other apps during a rest period.

The app could also offer alternative exercises in the event you don't have a place to anchor a resistance band or don't have a specific piece of equipment.

Crewe says that updates to the programming are a regular thing and that she takes into account feedback from users to make sure they're getting the most effective and supportive postpartum fitness program.

"My goal was to focus on the fundamentals that are often overlooked postpartum."

Katie Crewe, creator of Crewe Fitness

Despite these drawbacks, I liked the exercise selection and found that it went at a reasonable pace. If you're further along in your postpartum recovery, some of these workouts might start to feel a little easy. The good news is this app offers a variety of other workout programs. You have the option to pay for a stand-alone program or purchase a six-month or an annual subscription, which gives you access to all of Crewe's programs.

I also liked that the app has expert-supported educational tips and includes a Facebook community support group. Crewe hopes new mothers who use her program feel empowered, confident and supported in their post-baby bodies. Her goal is to make them see how adaptable their bodies are and that they shouldn't fear movement postpartum.

"I want them to not feel pressured by arbitrary timelines and 'body back' messaging and allow their bodies the time they need to fully heal," she says.

If you want to ease back into strength training, the Crewe fitness app is a good option to consider for postpartum and beyond.

App:Crewe Fitness Investment:3-day free trial; Stand-alone program: $50-$100, six-month subscription: $56, Annual subscription: $100 App store:Available for iOS and Android

Pros:

Cons:

A screenshot of what an Every Mother workout looks like on the Surpass Essentials introductory program.

Every Mother is an evidence-based, clinically proven and PT-informed exercise app. Creator and co-founder Leah Keller has a decade's worth of experience working with postpartum clients. She previously released a DVD set, The Dia Method, that later became Every Mother.

The Hospital for Special Surgery conducted a 12-week medically and peer-reviewed study on women who were postpartum by having them do exercises found on the app. "They improved their diastasis recti, urinary stress incontinence and low back pain," Keller tells me. She says some of the participants went on to do it for another 12 weeks and reported that they saw greater improvement.

The app first asked me questions about my postpartum state before determining the path I should follow. Keller says the questions aren't about diagnosing users but instead augmenting their health. If you're able to, she recommends seeing a physical or pelvic floor therapist in person.

I started on the Surpass Essentials path, an introductory two-week program that gives you a preview of the other Surpass guided paths. It starts off with a core and pelvic floor warm-up followed by the workout.

I liked that during the core portion there were repeated cues on the right way to do a core compression, so all the muscles in the pelvic floor and deep core are properly engaged and working together as you breathe.

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Getting Fit With a New Baby Is Tough. I Turned to Apps and Experts for Help - CNET

Biking is a great low-impact cardio exercise, but it may also help prevent knee pain and arthritis, new research shows.

People who participated in biking or cycling at any point in their lives were 17% less likely to experience knee pain and 21% less likely to develop osteoarthritis in the knee joint, according to a new study published in Medicine & Science in Sports & Exercise.

The study included over 2,600 participants in their sixties, who were asked how often they biked or cycled during four time periods through their lifetime: ages 12 to 18, 19 to 34, 35 to 49, and age 50 and older.

Researchers analyzed data and compared outcomes for knee pain and osteoarthritis of the knee joints between participants who had a history of bicycling and participants who do not bike.

Based on our observational study, bicycling over a lifetime is associated with better knee health, including less knee pain and less damage to the joint, the studys lead author, Dr. Grace Lo, chief of rheumatology at the Michael E. DeBakey VA Medical Center in Houston, told NBC News.

The more periods of time in life a person spent bicycling, the less likely she or he had knee pain and signs of osteoarthritis," Lo said.

Arthritis is a term used to describe the inflammation, pain and swelling of one or more joints. The most common form of arthritis is osteoarthritis, also known as degenerative joint disease.

Osteoarthritis occurs when the cartilage which cushions the bones that come together to form the knee joint wears down, causing the bones to rub together, per the Cleveland Clinic. This can cause pain, stiffness, and limited mobility.

Anyone can develop osteoarthritis, but the risk increases with age and symptoms typically appear in the fifties, TODAY.com previously reported. Other risk factors include previous joint injury or overuse, being overweight, and a family history of osteoarthritis, per the U.S. Centers for Disease Control and Prevention.

In the study, researchers took X-rays of the participants to look for signs of arthritis in the knee joints. They found that people who participated in bicycling were less likely to have X-ray evidence and symptoms of osteoarthritis in the knees than non-bicyclers.

While osteoarthritis cannot be cured or reversed, lifestyle changes may help reduce symptoms. People with knee arthritis are often told to move their joints and engage in activities such as cycling, swimming, or walking as opposed to high-impact activities like running or tennis, per the Cleveland Clinic.

Previously, it wasn't clear which low-impact exercise may be most beneficial for knee health, until now.

The observational study did not prove cause and effect or explain why biking is protective, but the findings did suggest there is an association between cycling and less knee pain and damage.

Biking and cycling combine cardio and strength training, but are low-impact and put less pressure on the joints. We do know that activities that are non-weight bearing are less likely to cause pain. Thats probably a reason why people have less pain when bicycling as compared to other activities, Lo said.

Biking also builds and strengthens the muscles around the knees, without the pounding and stress on the joints from exercises such as running, NBC News previously reported.

According to Lo, participants who biked between 12 and 18 when most reported a history of biking may have built up their quadricep muscles, and that this development remained even if they stopped biking as they got older.

The study did not look at the differences between outdoor biking and indoor cycling or suggest how often people should bike. However, experts told NBC News that people who aren't active should start with two to three days of low-intensity biking.

According to thePhysical Activity Guidelines for Americans, adults should get at least 150 to 300 minutes of moderate-intensity aerobic activity per week or at least 75 to 150 minutes of vigorous-intensity physical activity per week.

Ideally, activity should be spread throughout the week for example, 30 minutes of biking or cycling five days a week.

When riding a bike outside, always remember to wear a helmet, obey traffic signs and signals, and use a bike lane when possible.

If you are cycling indoors, make sure to adjust the seat and handlebars to the appropriate height to avoid injury. (Here's a tutorial for setting up your spin bike and workouts for beginners.)

If you have concerns about knee pain, always talk to your doctor.

Caroline Kee is a health reporter at TODAY based in New York City.

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Cycling May Reduce Risk of Knee Pain and Arthritis, Study Finds - TODAY

Key Takeaways

Ultra-processed foods are bad for the brain

The more you eat these foods, the higher your risk of cognitive problems and stroke, researchers report

Less processed foods were associated with lower risk of brain problems and stroke

THURSDAY, May 22, 2024 (HealthDay News) -- Ultra-processed foods are bad for more than your waistline: New research shows they seem to raise the risk of stroke and dementia-related memory or thinking problems.

A 10% increase in the amount of ultra-processed foods a person eats is associated with a 16% higher risk of cognitive problems, researchers found.

Likewise, greater intake of ultra-processed foods is linked to an 8% increased risk of stroke, results show.

Our findings show that the degree of food processing plays an important role in overall brain health, said researcher Dr. W. Taylor Kimberly, a critical care neurologist with Massachusetts General Hospital in Boston.

Ultra-processed foods typically are factory-made fare containing high levels of sugar, fat and salt. Theyre a patchwork of ingredients, additives and preservatives engineered for flavor and shelf-life.

Examples include chicken nuggets, frozen meals, hot dogs, canned soups, potato chips, soft drinks, sugary breakfast cereals, ice cream, packaged breads, and condiments like ketchup and mayonnaise.

Ultra-processed foods already have been linked to an increased risk of heart disease, obesityand type 2 diabetes, the Cleveland Clinic says.

For this study, published May 22 in the journal Neurology, researchers compared intake of ultra-processed foods to that of unprocessed or minimally processed foods like vegetables, fruits and simple cuts of beef, pork and chicken.

While a healthy diet is important in maintaining brain health among older adults, the most important dietary choices for your brain remain unclear, Kimberly said.

Researchers recruited more than 30,000 white or Black people ages 45 or older, and had them fill out questionnaires about what they typically eat or drink.

Researchers used the responses to calculate how much ultra-processed foods were in each persons daily diet, compared to healthier options.

About 14,000 participants were then tracked over an average 11 years for cognitive decline, and more than 20,000 for stroke.

We found that increased consumption of ultra-processed foods was associated with a higher risk of both stroke and cognitive impairment, Kimberly said in a journal news release.

On the other hand, eating unprocessed or minimally processed foods was linked with a 12% lower risk of brain problems and a 9% decreased risk of stroke.

Ultra-processed foods had an even greater effect on Black participants, increasing their risk of stroke by 15%.

More research is needed to confirm these results and to better understand which food or processing components contribute most to these effects, Kimberly said.

More information

The Cleveland Clinic has more on ultra-processed foods.

SOURCE: American Academy of Neurology, news release, May 22, 2024

Ultra-processed foods are bad for your overall health, including your brain health.

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Ultra-Processed Foods Could Be Harming Your Brain - themoorecountynews.com

Fitiquity Gym has just celebrated their 4 year anniversary in Burbank and is kicking off the summer with a Health and Fitness Parking Lot Event on June 1st.

The gym which was recently named Best Boxing Gym in the 2024 myBurbanks Best Contest, has a full size boxing ring and bag area. Fitiquity is also a full service gym that includes updated cardio equipment, weight-training equipment and free weights, a spacious aerobics room, and a spin room with state-of-the-art bikes.

The family-owned gym is celebrating their 4 years in Burbank with a Health & Fitness Parking Lot Event on June 1st from 10:00am to 2:00pm and will have everything from demo classes, food trucks, fit tests, health and wellness vendors, samples, gym tours, fitness competitions, giveaways and prizes, and much more.

Class demos will be happening every half hour inside the gym so guests can take a peek at their bootcamp, spin, boxing and trampoline classes. Inside the ring, boxing coach JP will be working on the mitts, and entering people in a chance to win a set of boxing gloves.

At 12:00PM, try your luck in their fitness competition for a chance to win a month membership or free personal training sessions. Competitions include the longest plank, the most pull ups, and the most push ups.

Fitiquity will have a DJ getting the crowd pumped, a fit area to workout at within the parking lot, and will be doing gym merch and membership giveaways all throughout the day.

Other things youll find at the Fitiquity Health & Fitness Parking Lot Event.

Fitiquity Gym is located at 2010 N Hollywood Way. If you are interested in trying to gym prior to the event, go to their website http://www.fitiquity.com to claim a free three day guest pass.

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Fitiquity Gym to Hold Health & Fitness Parking Lot Event on June 1st - MyBurbank.com

THURSDAY, MAY 23, 2024 (HealthDay News) -- A second case of bird flu has been detected in another dairy worker, this time in Michigan, U.S. health officials reported Wednesday.

The first case was reported in a dairy worker in Texas in early April.

Officials said the Michigan individual, who only experienced mild symptoms, contracted the H5N1 virus after being exposed to infected livestock, the U.S. Centers of Disease Control and Prevention said in a news release.

"While a nasal swab from the person tested negative for influenza in Michigan, an eye swab from the patient was shipped to CDC and tested positive for influenza A[H5] virus, indicating an eye infection," the agency said. As in the Texas case, the patient only reported eye symptoms.

"While its not known exactly how eye infections result from avian influenza exposures, it may be from contamination of the eye[s] potentially with a splash of contaminated fluid, or touching the eye[s] with something contaminated with A[H5N1] virus, such as a hand," the CDC added.

"Given the high levels of A[H5N1] virus in raw milk from infected cows, and the extent of the spread of this virus in dairy cows, similar additional human cases could be identified," the agency added.

Still, this latest case doesn't suggest that bird flu is widespread in people, officials said, adding that the risk to the general public remains low.

This virus is being closely monitored, and we have not seen signs of sustained human-to-human transmission at this point, Dr. Natasha Bagdasarian, Michigans chief medical executive, told the New York Times.

The case suggests that as more herds are infected, farmworkers continue to bevulnerable to bird flu infection, however. This case was not unexpected, CDC Principal Deputy Director Dr. Nirav Shah told the Times.

In the meantime, the agency recommends that all health workers collect both nasal and eye swabs from people exposed to the virus. This is why making sure samples are taken in full compliance with CDC guidelines is really important, Shah noted.

Veterinarians have reported that some farmworkers have developed flulike symptoms, but few farmers and farmworkers have agreed to be tested for the cause. As of Wednesday, the CDC had tested only about 40 people, agency officials told the Times.

We found this case because we were looking for this case, and we were looking for it because we were prepared, Shah stressed.

The virus has beendetected in 52 dairy herdsin nine states, according to the U.S. Department of Agriculture, but the outbreak is thought to be much more widespread. Meanwhile, the U.S. Food and Drug Administration has found traces of the virusin 20 percentof dairy products sampled from grocery shelvesin 17 states.

During the outbreak, the virus hasacquired dozensof new mutations, including some that may make it more more able to spread between species.

To prepare for the possibility of more cases, federal agencies have begun to fill and finish approximately 4.8 million doses of a vaccine that is well matched to the circulating strain of H5N1, officials told the Times.

More information

The CDC has more on bird flu in humans.

SOURCES: U.S. Centers for Disease Control and Prevention, news release, May 22, 2024; New York Times

A second human case of bird flu connected to an outbreak in dairy cows has been confirmed in Michigan.

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CDC Reports Second Dairy Worker Infected With Bird Flu - themoorecountynews.com

Weve all heard the proverb, It takes a village to raise a child. But what does that mean for modern parents, who are so often siloed from the people that once provided essential support? In ELLEs It Takes a Village series, were exploring the intersection of parenthood and community, including the costly services that have sprung up in the villages wake and the many resources still available for birthing people. As Cleo Wade wrote in an original poem for this series: Big love (the kind that changes the world) is group work, always.

In the middle of my first pregnancy, I went for an anatomy scan that nearly everyone gets at the 20-week mark. Mothers tend to be nervous and excited for this momentwhile you get to see your baby, the scan also checks whether everything is working well. At mine, my doctor told me matter-of-factly, Your baby is measuring small. She put me on bed rest for the remainder of my pregnancy. I was terrified, but I knew there was somebody I could invite onto my team who could help me through.

As I sat home 24/7, waiting for my baby to grow like an incubator, I used the time to research and interview doulas. Once I hired our doula Karla, she quickly made all the difference. Every time I was anxious about something being wrong with my baby or fearful something would go wrong with the birth, she not only reassured me but equipped me with knowledge to empower myself and my growing family. Because of her, I found I was one of the only people at my new-mom support groups who was satisfied with her birth experience.

After the birth, I remember my husband cradling our daughter and asking, What if Karla had not been there? I shuddered at the thought. Not only did it change the course of my lifeI made a career change and became a doula myselfbut I also promised myself I would never give birth without a doula again. Three children later, I havent. Turns out support isnt a luxury for birthing people; its a necessity.

And while doulas can provide one kind of support, there are other low-cost and no-cost options available to assist in anyone in their birthing experience. Finances are a common stressor for many people preparing to have a baby; it can often feel like youre bleeding money. But in the doula world, we try our best to connect people with services and resources that make a massive difference and require a relatively low financial investment. The guide below contains some of my favorite resources for people having babies, so you can get the care you need and deserve.

Owned by postpartum doula Kimberly Bepler,

Be Her Village is a modern-day (and arguably more helpful) alternative to your typical baby registry. You can register for funds to pay for your doula, childbirth education, pelvic floor physical therapy, lactation support, mental health support, and more. Parents-to-be add the services they want to their registry, and friends and family send money directly to the new parents using Be Her Villages unique cash registry. You dont need another bottle washer or crib sheet; you need help, and Be Her Village assists your community in optimizing support for you.

Chocolate Milk Caf is an organization dedicated to providing care to families of African descent. Founded by nurse and breastfeeding educator Hakima Tafunzi Payne, it hosts lactation support groups across 11 states and Canada, providing direct counseling and advocacy for Black families.

Bookmark this website for 24/7 news on all things birthing, from fertility to motherhood. Expectful is a health and news hub that shares articles, provides nutritional advice, and even has a meditation app. There are great first-person articles from women in the Expectful community that discuss everything from sharing the joy of a positive pregnancy test to birthing plans gone wrong.

Pediatrician, Stanford professor, and breastfeeding expert Dr. Jane Morton founded First Droplets to draw attention to the first hours and days after a baby is born. She describes this as a critical period for making milk for your baby. Visit the website for videos and Q&As about milk production before and after the babys arrival and how to make it all work.

JustBirth Space specialists provide free virtual perinatal support to individuals worldwide throughout pregnancy, labor and birth, postpartum, and beyond. Specialists are available for support and respond to your messages between 8 A.M. and 10 P.M. ET. They aim to center the experiences of BIPOC individuals, affirm LGBTQIA2+ communities, and support all birthing people on their journeys. Look at these specialists as your expert guides to all things related to maternal health.

Founded by Kelly Bonyata, an international board certified lactation consultant, Kellymom is a treasure trove of free information about breastfeeding and all of the things that go along with itincluding pumping, soothing babies, going back to work, pain, and more. Its the perfect place to do your middle-of-the-night Googling.

La Leche League is one of the longest-running breastfeeding support organizations in the world. Trained volunteer leaders in over 80 countries are available for free lactation support via phone and text, with many available to meet in homes or hospitals. Leaders also run support groups to promote mother-to-mother connection and education. Support group topics are designed to teach participants why and how to breastfeed, how to troubleshoot problems that come up, and how to start solids and wean from breastfeeding. Use the Leader/Group Locator map on the website to find the nearest options for support near you.

U.K.-based app MasterClass in Childbirth brings childbirth education to your fingertips. Its designed to guide and support you in every stage of your maternal health: pregnancy, labor, birth, and beyondall for free!

MotherToBaby provides evidence-based information about medications and other exposures during pregnancy and while breastfeeding. Browse the easy-to-read resources, which are available in English and Spanish.

Pampers offers more than just diapers. Through its site, it provides a free, nine-part birth and postpartum class. This series takes you from prenatal check-ups to newborn care and everything in between via short, thorough videos.

You dont need to hire a personal trainer to have a healthy and fit pregnancy. Created by prenatal and postnatal fitness instructor and yoga and pilates teacher Jessica Pumple, the Pregnancy and Postpartum TV YouTube channel has free workouts, childbirth education videos, and steps for support with recovery.

Prenatal Yoga Center serves the perinatal community by offering yoga, childbirth education, and parenting preparation classes. You can watch free prenatal videos at your convenience. Whats more, the center also has a podcast and an educational blog.

Ritual Movement is designed to support birthing people in recovering their pelvic floor after birth. The site provides free videos for pelvic floor health and strength by occupational therapist Cait Van Damm, founder of Ritual Pelvic Health.

Is your labor going on for an extra-long time? For people experiencing this frustration (hey, maybe even you, right now!), this 90-minute circuit is designed to help naturally induce labor or move along a labor that seems to no longer be progressing. This group of positions does not hurt a baby that is already lined up correctly. The circuit is free, and the site provides pictures and steps to help instruct you on how to do the exercises correctly.

WIC is the Special Supplemental Nutrition Program for Women, Infants, and Children from the U.S. Department of Agriculture. To be eligible for WIC, families must have an income at or below a threshold set by their state; you can then see a breastfeeding counselor for direct coaching, take a class, visit a WIC office, or browse online resources to learn more about how to breastfeed successfully.

Birthsmarter offers award-winning online childbirth educational tools. You can choose between live and on-demand classes, ranging from $45 to $295, but to make its resources truly inclusive and accessible to all families, Birthsmarter offers pay-what-you-can and pay-it-forward pricing throughout the site. If you have access to disposable income or generational wealth, consider contributing to the community fund to help Birthsmarter serve families with limited resources.

Evidence Based Birth provides information about childbirth for families, communities, and professionals, designed to help you make informed choices. You can access free resources via the sites blog, podcast, and informative e-mail list. Evidence Based Birth also offers childbirth classes around the U.S., including Puerto Rico. There are options for virtual classes that will pair you with classmates who live near you. Its recommended that you look for a date that starts between 26 and 28 weeks of pregnancy, but if you are already closer to your birth, fear not: you can also check out the Advanced Classes options. Prices start at $300, but they also accept Health Savings Accounts (HSA) and Flexible Spending Account (FSA) payments.

As a former teacher, doula, and lactation consultant, I founded Go Milk Yourself to take the stress out of feeding babies. Check out the website for insurance-covered or low-cost lactation support offered via telehealth; take my signature course on Hand Expression (getting milk out with your hands instead of a pump); and follow @go_milkyourself on Instagram for resources designed to help you feed your baby on your terms. Options range from free to $150.

For a monthly fee of $9, One Huddle will invite you to a Slack group to ask unlimited questions, get expert answers in 24 hours, and search through Q&As from other parents. When you ask questions in the community, you not only get answers from vetted, certified support experts ready to answer all your new-parent questions, but you also get shared experiences from parents who are in the same boat.

Share the Drop is a free app founded by yoga teacher and doula Kelly Cox that connects mothers with excess breast milk to mothers in need of milk for their babies. Its free for donors and $9.99/month for recipients (with the fee waived for SNAP and WIC recipients).

Spinning Babies helps expectant mothers optimize the babys position in the womb. Learn techniques for comfort in pregnancy and smoother progress in childbirth. Renowned midwife Gail Tully offers practical work for your body to give birth naturally. The Parent Class digital download costs $26.95 and earned five stars from over 50 reviews.

The Educated Birth provides digital and physical resources, including online courses, for an empowered birthing experience. This is great for first-time parents, birthing people having another child, low-intervention births, cesarean births, or vaginal birth after cesarean delivery. Prices range from $19 to $249; the mindful pregnancy workbook costs $34.

VBAC Facts provides evidence-based information about vaginal birth after cesarean delivery (a.k.a. VBACs). The site offers free resources and paid programs, beginning at $299 for the Essential Package, a six-hour program broken into 30 bite-size lessons. A sliding scale is available for BIPOC women and birthing people, and once you pay for the course, you have lifetime access.

Founded by Elaine Welteroth, BirthFund had its inaugural launch, providing $10,000 to 10 single women to help support their birthing journeys. Founding family funders, who each gave $10,000, include Kelly Rowland, Savannah James, Serena Williams, Karlie Kloss, and more. While funds have been given out for 2024, visit the website for more information.

Grant founder Emma Johnson was raised by a single mother and raised two children on her own after her husband left. Defying the odds, she built a full, financially secure life for herselfand dedicated her career to helping other single moms do the same. She runs the website Wealthy Single Mommy, which offers free resources for single moms, as well as dating, money, and co-parenting advice. Through her Kickass Single Mom Stimulus Grant, Johnson gives $500 a month to a single mother, no strings attached.

Pregnant or recently postpartum families living in New York City, Miami, Los Angeles, Atlanta, New Orleans, and Washington, D.C. can apply to receive doula services through Love Delivereds grant program, powered by Mama Glow Foundation and the hair care company Carols Daughter.

See more here:
Pregnancy, Birth, and Postpartum: Your Guide to Accessing Free and Low-Cost Care - ELLE

Kim Penberthy of the University of Virginia says treatment for cancer can be just as challenging for a patients mental health as the diagnosis.

Kim Penberthy of the University of Virginia says treatment for cancer can be just as challenging for a patients mental health as the diagnosis.

Mental health challenges can create the cycle with the stress and things like impacting your sleep, that then weaken the immune system, Penberthy said.

She is a health psychologist at UVA and says new patients dealing with stress after a cancer diagnosis may experience physical problems as well.

Sometimes the treatment is just as challenging as the diagnosis, Penberthy said.

She said that new patients should reach out to their doctors for tools to deal with the diagnosis.

It is important if you are struggling with the stress, depression, anxiety, to address that through some treatment, because it will help everything work better, Penberthy said.

She also says patients should lean on their loved ones for support.

Thats what its all about is getting you better back on your feet, she said.

As a loved one, you cant change it or fix it for them, but you can offer your presence, Penberthy added.

Its nice to be positive, she said, but I think that can feel dismissive sometimes to people.

She says to avoid platitudes and giving unsolicited advice and to ask open-ended questions or offer support with their daily tasks instead.

Sometimes people need someone to go with them to their appointments, sometimes they need someone to stay back home and feed the animals or watch the kids, she said.

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University of Virginia health psychologist on how cancer can affect mental health - WTOP

Exercise is vital for everyone, but it holds particular significance for the elderly. As we age, the likelihood of neurodegenerative disorders increases, making an active lifestyle even more crucial. Staying active not only enhances our physical well-being but also significantly boosts our mental health. This is especially important for those facing conditions like dementia and Parkinsons. By embracing regular exercise, older adults can improve their physical health and mental clarity, enriching their golden years with vitality and joy. Studies show that exercise reduces inflammation and enhances brain plasticity, which are crucial in managing dementia symptoms. For those with Parkinsons, exercise can improve motor function and reduce symptoms like tremors and stiffness. A well-rounded exercise program that has mental as well as physical exercises, combined with a supportive caregiving environment, can vastly improve the quality of life for individuals dealing with these conditions. Here are six workouts and tips to help maintain an active lifestyle in your golden years. 1. Engage in aerobic exercises & strength training Walking, cycling, swimming, and dancing can improve cardiovascular fitness and mood while increasing brain blood flow, helping slow cognitive decline. Using weights, resistance bands, or bodyweight exercises maintains muscle mass, strength, and bone density, supporting daily activities and reducing fall risk. 2. Incorporate physiotherapy Physiotherapy can significantly enhance stability and coordination, which is crucial for reducing fall risks and improving mobility in elderly. Exercises tailored by a physiotherapist can help maintain functional independence and address specific physical challenges faced by the elderly. 3. Prioritize flexibility Neha Sinha, Dementia specialist, Co-founder, Epoch Elder Care says, Regular stretching, yoga, and pilates help improve flexibility and joint health. Keeping muscles and joints supple can significantly reduce the likelihood of injuries. For those with mobility challenges or who use wheelchairs, options like wheelchair yoga can be particularly beneficial in maintaining flexibility. 4. Engage in mental exercises We should note that mental exercises are equally important as physical exercises. Engaging in mental exercises such as puzzles, reading, and memory games is crucial for maintaining cognitive health. These activities can help keep the mind sharp, improve memory, and reduce the risk of cognitive decline. 5. Incorporate daily activities Try to incorporate daily activities like household chores and errands into your routine. These activities are just as important for maintaining physical activity and overall fitness, helping to keep you moving and engaged throughout the day. 6. Personalized routine with safety and support Develop a personalized exercise routine with the guidance of professionals, tailored to individual needs and abilities. Caregivers play a vital role in ensuring safety and support during exercise sessions. Encourage regular exercise, provide a positive environment, use proper equipment, and adapt activities to individual abilities.

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6 workouts and tips to maintain an active lifestyle in your golden years - The Times of India