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Tag: exercise
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Do Not Jump Into an Ice Bath Before Your 12-Mile Run, and Other Cold Plunge Tips
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You’d think cold plunging would be a straightforward task. Strip down to your swim suit, take a controlled breath, and calmly get into the freezing water to see how long you can last. But as with any wellness trend that purports to offer myriad physical benefits, there are important caveats to consider.
The experts suggest that launching yourself into a cold plunge pool at the right time can make all the difference to how you feel and how effectively you work out. It can also change, depending on what type of exercise you have planned. If you’ve invested in one of the best cold plunge pools, or simply want to make use of the ice bath in your local gym, here’s what the experts suggest to gain the best results from your cold-plunge practice.
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Why Cold Plunge?
Immersing your body in ice-cold water may sound like a fun thing to do when you’re too hot and on vacation in the Bahamas. But on a rainy workday in midwinter, it fast loses its appeal. When carried out responsibly, the practice of getting into water between 10 to 15 degrees Celsius (50–60 Fahrenheit) for one to five minutes after a workout can be very beneficial for some, however.
“Cold plunging can be done in a dedicated plunge pool, an ice bath, or even a cold, natural body of water,” says Mohammed Enayat, a general practitioner and founder of longevity clinic HUM2N. “While some people try it purely for the invigorating feeling, there is now solid scientific evidence that cold-plunging offers a number of health benefits. Studies have shown that cold immersion can reduce muscle soreness, support recovery post-exercise, stimulate circulation, and boost your mood by triggering the release of endorphins and norepinephrine.”
Enayat also notes that cold plunging may also turn white fat into beige or brown fat, which is the “good fat” that burns calories and generates heat.
While these mind and body health benefits sound enticing, when you cold plunge matters, and it can have an effect on how successfully you train. It’s also important to note that cold plunging isn’t right for everyone. If you have heart or circulation issues, it can put sudden stress on your heart and nervous system. If you have any health concerns or are unsure whether you can cold-plunge, you should always consult your doctor before dipping into the ice.
Where to Cold Plunge
The beauty of ice bathing is that you don’t need to broadcast your plunge on socials to enjoy the process. You don’t need an expensive gym membership either. For most, it can be easy to cold plunge from the comfort and privacy of your own home in a number of ways. Online, you can find plenty of dedicated cold plunge pools for use in or around your home and yard. CalmMax, Hydragun and Sun Home Saunas are just a few of the brands that sell easy-to-inflate pop-up cold-plunge pools with prices starting at $50.
You will have to pay a premium for designs with a dedicated filter that can also chill the water to a precise temperature, however. Otherwise, you’ll have to make use of a cold tap and a few buckets of ice.
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Emily Peck
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The best wireless workout headphones for 2025
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Regardless of what kind of exercise you’re into, if you’re working out, you’ll want a pair of wireless workout headphones. They allow you to be free and untethered during a serious weight-lifting session, a 5K run, an hour at the skate park and everywhere in between where you’re moving and sweating a ton. There are dozens of great wireless headphones and wireless earbud options out there, but for exercise in particular, there are additional factors to consider before picking one up like water resistance, battery life and overall comfort.
At Engadget, we’ve tested a bunch of fitness-ready headphones and earbuds to come up with our top picks, plus some advice to consider before you pick up a pair. All of our top picks below will work in and out of the gym, so you can invest in just one pair and make those your daily driver. If you’re primarily a runner, check out our list of best headphones for running.
Best workout headphones for 2025
Connectivity: Wireless | Style: In-ear with wingtip | Assistant support: Google Assistant, Siri
Read our full Beats Powerbeats Fit review
With a few key tweaks, Beats make a more polished version of the Fit Pro earbuds in the Powerbeats Fit. The company didn’t reinvent the wheel here, but this is one of the rare instances where that was for the best. The new buds have 20 percent more flexible wingtips and the charging case is 17 percent more compact than that of the Beats Fit Pro. Both of those adjustments make for a more comfortable, more portable pair of buds. Once you pick from the four eartips included in the box, you can pretty much pop the Powerbeats Fit in your ears and get going — no constant readjustments needed. And, blessedly, the charging case more easily slips into a back pocket now (it was a bit of a chonkster before).
Sound quality and active noise cancellation (ANC) are just as good as they were on the Beats Fit Pro. You’ll get that signature, bass-heavy sound you expect from a pair of Beats earbuds, and ANC that’s strong enough to block out most ambient noise. Transparency mode remains a highlight here, and will be especially useful if you use these buds all day long and need to jump in and out of conversations while wearing them. While an IPX4-rated design isn’t the most durable, it’s plenty to withstand sweaty workouts and even an accidental splash in water. Battery life is just average, but the charging case provides up to a total of 30 hours of use before you’ll need to recharge. That’s plenty if these buds are solely your workout companions, and more than enough to get you through a couple of days of constant use.
- Improved design with more flexible wingtips
- Smaller charging case
- IPX4 durability could be better
- Six-hour battery with ANC could be improved
JLab
Connectivity: Wireless | Style: In-ear with hook | Assistant support: None
If you have less than $50 to spend, the $30 JLab Go Air Sport+ are a great option. These are the latest version of our previous pick here, the Go Air Sport. When I tested those, I didn’t have high expectations going into testing these buds, but I was quickly impressed by their comfort and sound quality. Lots of headphones designed for workouts have this hook that wraps around the top of your ear, and it does help the Go Air Sport stay securely attached to your head.
The Sport+ maintains that design. The hooks are quite flexible and have a soft-touch finish, which adds to their comfort. Admittedly, this design will take some getting used to if you’re new to it, but it’s a surefire way to get a little extra stability during high intensity workouts.
Sound quality is pretty good on these buds as well, although not nearly as balanced as that of our top pick. I also appreciate that you can cycle through three different EQ modes — Signature, Balanced and Bass Boost — using the buds’ onboard controls. There’s no app to fuss with, and that was a nice change of pace after mostly testing buds with some kind of app connectivity.
You can expect over nine hours of playtime on the Go Air Sport+, plus another 26 hours of battery life with its charging case. JLab also fixed a major pain-point about the previous versions here: instead of the old, built-in USB-A cable for charging, it’s now a more modern USB-C cable. Still, the case is on the bulky side; you can still throw it into a backpack or purse easily, but it’s not as svelte as cases you’ll see on more expensive buds.
- Affordable
- Impressive sound quality for the price
- IP55-rated design
- Good battery life
- Large case
- Hook design won’t be for everyone
SHOKZ
Connectivity: Wireless | Style: Open-ear | Assistant support: None
The Shokz OpenFit 2 are the latest iteration of these open-ear headphones, with our previous top pick here being the original OpenFit. Earbuds with open designs like this allow for more situational awareness, with the goal being to let noise in rather than block it out. In my experience, the OpenFits do a great job of this without skimping on sound quality or comfort.
The buds themselves almost float over your ear cavern and Shokz’s soft-finish “dolphin arc” hook is flexible enough to securely wrap around the top of your ear without putting too much pressure on it. There’s a bud-like portion at the other end of the hook that acts as counterbalance, resulting in a reliable fit that never faltered during all sorts of activities including running, strength training and indoor cycling. Granted, none of those exercises involve shaking your head too much; maybe don’t wear the OpenFit to listen to head-banging death metal (if you can’t control yourself).
Sound quality is solid considering the design, and the OpenFit gets pretty loud as well. These buds have Shokz’s Direct Pitch technology, which uses reverse sound waves to optimize the distance and angle to your ear canal. The company claims this helps reduce sound leakage. In my testing, I found that true to a certain extent. The OpenFit had the best sound quality and overall volume out of all of the open-ear devices I tried, but if you crank the volume up to the max (or close), the person next to you will definitely hear what you’re listening to. Overall, these are a great option for anyone who doesn’t find in-ear buds particularly comfortable, or those who just prefer to have more awareness of their surroundings while working out.
- Comfortable open-ear design
- Design allows for more situational awareness
- Good sound quality and volume
- No ANC
- Not as secure when compared to in-ear or hook-toting buds
H2O Audio
Connectivity: Wireless | Style: Over-ear | Assistant support: None
Some prefer to wear over-ear headphones all day, every day, and if that sounds like you, there’s a good chance you already use your daily-driver headphones at the gym. But if you’re noticing increased wear-and-tear on those cans due to sweat or extended periods of use, you may want to consider a pair of over-ear headphones specifically for working out.
In that case, consider the H2O Audio Ript Ultra. While these wireless headphones don’t have a specific IP rating (they’re not designed for the pool, to be clear), they do claim to be “100 percent sweatproof” thanks in part to their removable and washable earcups. They survived some of my toughest runs and strength-training sessions without issue, and the earcups are pretty easy to remove when you want to give them a wipe-down. There’s also a second pair of earcups included in the box so you can swap them in when the originals eventually give up the ghost.
Sound quality is decent, but it should be better on a pair of $250 headphones. The Ript Ultra has custom 45mm drivers and active noise cancellation up to 30 dB. While the overall sound quality isn’t better than our top pick, it’s more than enough to get your blood pumping during a workout. But more importantly, you’ll likely get better sound quality on a pair of Bose or Beats headphones at the same price range; you’re really paying for the enhanced durability with the Ript Ultra. Ultimately, if you want a pair of headphones for the gym that can handle sweat and (potentially) last longer than other cans in the same price range, the Ript Ultra is a good choice.
- Sweatproof
- Removeable, washable earcups
- Second pair of earcups included in the box
- Comfortable fit
- Expensive
- Sound quality could be better
Others wireless workout headphones we tested
Apple AirPods Pro 3
When it comes to running and working out, the edge that the AirPods Pro 3 have over the Pro 2, or even the top picks on our list, is built-in heart rate monitoring. That means you could go out with just your Pro 3 earbuds and your iPhone and still get heart rate information for your entire training session. But otherwise, the Pro 3 buds are just as capable as the Pro 2 when it comes to exercise. Some may prefer the soft-touch finish on our top picks to the AirPods’ slick texture.
Beats Powerbeats Pro 2
The Powerbeats Pro 2 are a good alternative to the Beats Fit Pro if you’re a stickler for a hook design. However, they cost $50 more than the Powerbeats Fit, and the main added advantage here is built-in heart rate sensors.
Anker Soundcore AeroFit Pro
The Soundcore AeroFit Pro is Anker’s version of the Shokz OpenFit, but I found the fit to be less secure and not as comfortable. The actual earbuds on the AeroFit Pro are noticeably bulkier than those on the OpenFit and that caused them to shift and move much more during exercise. They never fell off of my ears completely, but I spent more time adjusting them than I did enjoying them.
JBL Endurance Peak 3
The most noteworthy thing about the Endurance Peak 3 is that they have the same IP68 rating as the Jabra Elite 8 Active, except they only cost $100. But, while you get the same protection here, you’ll have to sacrifice in other areas. The Endurance Peak 3 didn’t blow me away when it came to sound quality or comfort (its hook is more rigid than those on my favorite similarly designed buds) and their charging case is massive compared to most competitors.
What to look for in workout headphones
Design
Before diving in, it’s worth mentioning that this guide focuses on wireless earbuds. While you could wear over-ear or on-ear headphones during a workout, most of the best headphones available now do not have the same level of durability. Water and dust resistance, particularly the former, is important for any audio gear you plan on sweating with or taking outdoors, and that’s more prevalent in the wireless earbuds world.
Most earbuds have one of three designs: in-ear, in-ear with hook or open-ear. The first two are the most popular. In-ears are arguably the most common, while those with hooks promise better security and fit since they have an appendage that curls around the top of your ear. Open-ear designs don’t stick into your ear canal, but rather sit just outside of it. This makes it easier to hear the world around you while also listening to audio, and could be more comfortable for those who don’t like the intrusiveness of in-ear buds.
Water resistance and dust protection
Even if a pair of headphones for working out aren’t marketed specifically as exercise headphones, a sturdy, water-resistant design will, by default, make them suitable for exercise. To avoid repetition, here’s a quick primer on durability, or ingression protection (IP) ratings. The first digit you’ll see after the “IP” refers to protection from dust and other potential intrusions, measured on a scale from 1 to 6. The second refers to water resistance or even waterproofing, in the best cases. The ratings for water resistance are ranked on a scale of 1 to 9; higher numbers mean more protection, while the letter “X” means the device is not rated for protection in that regard.
All of the earbuds we tested for this guide have at least an IPX4 rating, which means there’s no dust protection, but the buds can withstand splashes from any direction and are sweat resistant, but probably shouldn’t be submerged. For a detailed breakdown of all the possible permutations, check out this guide published by a supplier called The Enclosure Company.
Active noise cancellation and transparency mode
Active noise cancellation (ANC) is becoming standard on wireless earbuds, at least those above a certain price point. If you’re looking for a pair of buds that can be your workout companion and serve you outside of the gym, too, noise cancelation is a good feature to have. It makes the buds more versatile, allowing you to block out the dull roar of your home or office so you can focus, or give you some solitude during a busy commute.
But an earbud’s ability to block out the world goes hand-in-hand with its ability to open things back up should you need it. Many ANC earbuds also support some sort of “transparency mode,” or various levels of noise reduction. This is important for running headphones because exercising outdoors, alongside busy streets, can be dangerous. You probably don’t want to be totally oblivious to what’s going on around you when you’re running outside; adjusting noise cancelation levels to increase your awareness will help with that. Stronger noise cancelation might be more appealing to those doing more indoor training if they want to block out the dull roar of a gym or the guy exaggeratingly lifting weights next to you.
Battery life
All of the Bluetooth earbuds we tested have a battery life of six to eight hours. In general, that’s what you can expect from this space, with a few outliers that can get up to 15 hours of life on a charge. Even the low end of the spectrum should be good enough for most athletes and gym junkies, but it’ll be handy to keep the buds’ charging case on you if you think you’ll get close to using up all their juice during a single session.
You’ll get an average of 20 to 28 extra hours of battery out of most charging cases and all of the earbuds we tested had holders that provided at least an extra 15 hours. This will dictate how often you actually have to charge the device — as in physically connect the case with earbuds inside to a charging cable, or set it on a wireless charger to power up.
How we test workout headphones
In testing wireless workout headphones, I wear them during every bit of exercise I do — be it a casual walk around the block, a brisk morning run or a challenging weight-lifting session. I’m looking for comfort arguably most of all, because you should never be fussing with your earbuds when you should be focusing on working out. In the same vein, I’m cognizant of if they get loose during fast movements or slippery when I’m sweating. I also use the earbuds when not exercising to take calls and listen to music throughout the day. Many people will want just one pair of earbuds that they can use while exercising and just doing everyday things, so I evaluate each pair on their ability to be comfortable and provide a good listening experience in multiple different activities.
While I am also evaluating sound quality, I’m admittedly not an audio expert. My colleague Billy Steele holds that title at Engadget, and you’ll find much more detailed information about audio quality for some of our top picks in his reviews and buying guides. With these headphones for working out, however, I will make note of related issues if they stood out (i.e. if a pair of earbuds had noticeably strong bass out of the box, weak highs, etc). Most of the wireless workout headphones we tested work with companion apps that have adjustable EQ settings, so you’ll be able to tweak sound profiles to your liking in most cases.
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Dana Wollman,Valentina Palladino
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Why You Should Add Walking—Backward—to Your Exercise Routine
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Here’s a simple way to switch up your walking routine, according to experts: try going backward.
Taking a brisk walk is an exercise rich in simplicity, and it can have impressive mental and physical benefits: stronger bones and muscles, cardiovascular fitness and stress relief, to name a few. But like any workout, hoofing it for your health may feel repetitive and even boring after a while.
Backward walking, also known as retro walking or reverse walking, could add variety and value to an exercise routine, when done safely. Turning around not only provides a change of view, but also puts different demands on your body.
Janet Dufek, a biomechanist and faculty member at the University of Nevada, Las Vegas, has researched the mechanics of both walking and landing from jumps to identify ways of preventing injuries and improving physical performance. And as a former college basketball player and a regular exerciser, she’s also done her fair share of backward walking.
In humans, reverse locomotion can increase hamstring flexibility, strengthen underused muscles and challenges the mind as the body adjusts to a new movement and posture.
“I see a lot of people in my neighborhood and they walk, and that’s good,” she said. “But they are still stressing the same elements of their structure over and over again. Walking backward introduces an element of cross-training, a subtly different activity.”
On the treadmill
Kevin Patterson, a personal trainer in Nashville, Tennessee, recommends the treadmill as the safest place to retro walk. You can adjust it to a slow speed. However, Patterson likes to turn off the treadmill — termed the “dead mill” — and have clients propel the belt on their own.
“It can take a while to get the treadmill going, but from there we have them be the horsepower for the treadmill,” he said.
Patterson said he uses backward walking with all his clients as an “accessory exercise” — a weight-training term for add-on movements designed to work a specific muscle group — or during warm-ups. The activity typically makes up a small part of the workouts, he said.
“The treadmill is great for older clients because you have the handles on the side and you reduce that risk of falling,” he said.
Off the treadmill
Dufek suggests working a one-minute segment of backward walking into a 10-minute walk and adding time and distance as you get comfortable.
You can also do it with a partner; face each other, perhaps clasp hands. One person walks backward, and the other strolls forward and watches for problems. Then switch positions.
“At first, you start really, really slowly because there’s a balance accommodation and there is brain retraining. You are learning a new skill,” Dufek said. “You’re using muscles in different ways.”
If you work your way up to running and get really good at it, you can try running a marathon backward — 26.2 miles or 42.2 kilometers. Yes, people have done that.
Backward walking as cross-training
Dufek classifies backward walking as a form of cross-training, or incorporating a mix of moves into a fitness program. Doing a range of exercises can help prevent overuse injuries, which can occur after repeatedly using the same muscle groups.
For many people, cross-training involves different activities and types of exercise: for example, running one day, swimming the next, and strength training on a third day. But the modifications required to walk backward work in the same way, but on a micro level.
Do small tweaks make much of a difference? Once an avid runner, Dufek said she had several pairs of running shoes and did not wear the same pair two days in a row.
“The shoes had a different level of wear, a different design,” she said. “Just by changing that one element, in this case footwear, it would provide a slightly different stress to the system.”
Retro walking as rehabilitation
Physical therapists instruct some of their clients to reverse walk, which can be useful after knee injuries or for people in rehabilitation or recovering from surgery.
“Backward walking is very different than forward walking from a force perspective, from a movement pattern perspective,” Dufek explained. Instead of landing heel first, “you strike the forefoot first, often quite gently, and often the heel does not contact the ground.”
“This reduces of the range of motion in the knee joint, which allows for activity without stressing the (knee) joint,” Dufek said.
Backward walking also stretches the hamstring muscles, the group of muscles at the back of the thigh. Dufek is interested in finding out if it improves balance and reduces fall risks in older adults by activating more senses of the body.
Athletes do it naturally
There is nothing unnatural about backward walking. In fact, backward running is a key skill for top athletes.
Basketball players do it. So do soccer players. American football players — particularly the defensive backs — do it continually.
“I played basketball and I probably spent 40% of my time playing defense and running backwards,” Dufek said.
Follow AP’s Be Well coverage, focusing on all aspects of wellness, at https://apnews.com/hub/be-well
Copyright 2025. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.
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Associated Press
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Sue Goldie Has Parkinson’s Disease
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She is animated now, in full lecture mode. Patients, she says, should have access to therapists and trainers as soon as they’re diagnosed with Parkinson’s, not just after a fall or injury or when symptoms become debilitating. Insurance companies should pay for it, she says. Studies show that exercise is good for patients — for Parkinson’s symptoms, yes, and maybe for the progress of the disease itself, but also to help stave off problems and comorbidities that come when people stop moving much, like heart disease and diabetes.
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John Branch and Sophie Park
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Harvard Researcher: ‘Sitting Is the New Smoking’ Is a Harmful Myth
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An accomplished scientist says worrying about how much you’re sitting at work is a waste of time. Make these small tweaks to your lifestyle instead.
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Jessica Stillman
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No equipment ab exercise – Today’s Tip
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Shoshana shows us an exercise that you don’t need any equipment for.
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6abc Digital Staff
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‘This could break someone’s sobriety’: Woman says lady at Pilates studio offered her ‘alcohol-free’ energy drink. Then she checks the ingredients, realizes it’s worse
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A woman took to TikTok after her Pilates instructor allegedly offered her a harmless-looking non-alcoholic seltzer. But after she drank it, she reportedly started feeling strange, later discovering an unexpected ingredient was to blame.
Woman warns against ‘alcohol-free seltzer’
TikToker and engineer Mary Kurian Coe (@marykuriancoe) says the incident happened after she attended a Pilates class at a new studio.
In a storytime video now viewed more than 834,900 times, she recalls being handed a “non-alcoholic seltzer” that turned out to contain an addictive substance.
“So I just got back from a Pilates class that I took at a new studio, and it was great… Instructor was awesome,” she says, before adding that someone was giving away energy drinks in the lobby.
After her class, her instructor allegedly told her the drinks were “alcoholic-free seltzers,” and invited her to grab one, so Coe didn’t think much of it. She picked the dragonfruit flavor, cracked it open in the car, and began drinking.
At this point in the video, she picks up the can, and it’s a non-alcoholic seltzer by a company called Mitra9.
“At first it just tasted really bitter,” she explains. “Not great, but whatever.” She kept sipping anyway. By the time she got back to her parking garage, she had nearly finished the can and started feeling “weird.”
Looking closer, she noticed fine print on the label. “It says older than 18 or 21 years old, and I’m like, ‘Why would it say that?’” she recalls.
When she checked the supplement facts, she realized what was inside. “There’s freaking kratom in it,” she exclaims. “And it doesn’t say it anywhere in the front.”
For her, the realization was disturbing. “If you’re gonna put kratom in stuff, state it on the front so that people don’t mistakenly consume it, especially if you’re a recovering addict,” she said.
She concluded bluntly, “Also, it tastes like [expletive].”
What is kratom?
Kratom, also called Mitragyna speciosa, is a tropical tree native to Southeast Asia. Its leaves contain compounds that can produce effects similar to opioids and stimulants.
A report published in the journal Preventive Medicine estimates that between 10 and 16 million people in the U.S. have consumed kratom. While not classified as an opioid, it interacts with the brain’s opioid receptors, making it addictive for some.
Additionally, the FDA has not approved kratom for medical use and says it should not be marketed as a dietary supplement. The DEA also lists it as a “Drug and Chemical of Concern,” though it isn’t federally banned.
Currently, a handful of states, including Alabama, Arkansas, and Wisconsin, have outlawed its sale, while most others allow it under varying regulations.
Despite that, kratom-related deaths have been documented when it’s combined with other substances. Regulators continue to debate its future.
In the comments under Coe’s video, people were stunned by her experience.
“That’s legal action—you drove intoxicated unknowingly,” one user wrote.
Another pointed out the risks for those in recovery: “This could break someone’s sobriety without them knowing and cause them to spiral.”
Someone else added: “My friend who’s SOBER, in recovery, someone gave her one of these and she had no idea. She thought it was a regular energy drink. There are people in rehab for this.”
@marykuriancoe Please make sure that you are reading the back of anything that is being sold as a “energy drink” or “non-alcoholic seltzer”. Kratom extracts are highly addictive opioid like substances. These companies should be required to put that there is kratom in their product prominently on the front. #feelgood #addiction #energydrinks #supplements #buyerbeware ♬ original sound – Mary Kurian Coe And one viewer noted the branding itself was misleading. “IT SAYS MITRA 9 RIGHT ON IT,” they said, referring to Mitra9, the name of the product Coe showed on camera. The word is likely a nod to Mitragyna, the scientific name of the kratom plant. However, it should be noted that not all consumers are aware of that fact.
In her caption, Coe urged others to read labels closely. “Kratom extracts are highly addictive opioid-like substances,” she wrote. “These companies should be required to put that there is kratom in their product prominently on the front.”
The Mary Sue has reached out to Mary Kurian Coe via Instagram and to Mitra9 via email for comment.
Have a tip we should know? [email protected]
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Ljeonida Mulabazi
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KneeMo Wants to Help Knee Pain Sufferers Get Moving | Entrepreneur
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Dr. Tom Andriacchi, PhD, is Professor Emeritus at Stanford University, President of SomaTX Design, and co-inventor of KneeMo, “the first smart wearable designed specifically to reduce knee pain during movement,” he told Entrepreneur. We asked Andriacchi how his company developed the product, the business moves he’s made to get it out into the world, and his best advice for entrepreneurs in the health tech space.
Can you explain how KneeMo is different from other knee pain products?
Unlike standard braces that simply support or compress the joint, KneeMo actively uses motion-sensing technology and vibration therapy to reduce pain in real time. The result is that people can stay active, preserve their independence, and avoid the physical and mental consequences of a sedentary lifestyle. What makes KneeMo unique is that it isn’t just an idea—it’s been rigorously developed and clinically tested at Stanford University in a peer-reviewed trial. We began with a soft launch in 2024, but KneeMo officially launched earlier this year. My role is to guide the company’s direction while making sure the science we developed translates into something useful, accessible, and impactful for people living with knee pain.What inspired you to create it?
The inspiration came from a fundamental question: could we move beyond passive support and actually change how people experience knee pain while in motion? Given KneeMo’s distinctive design, we knew we needed to test whether it could make a measurable difference. We ran a rigorous placebo-controlled trial with patients experiencing documented knee pain. The “aha moment” came when we saw the results—patients were walking more easily and climbing stairs with less pain, sometimes after just a few steps. The improvements in function were immediate, visible, and far exceeded our expectations. That pivotal moment convinced me to devote the next decade to building a company that could take KneeMo out of the lab and into people’s lives.Any lessons about effective marketing you can share?
Absolutely. First, don’t underestimate the cost and complexity of going head-to-head with established brands in direct-to-consumer marketing—you need to be strategic, not just loud. Second, with a novel medical product, education is everything. People need to understand not just what it is, but why it works. That means explaining the science clearly, sharing real patient outcomes, and pointing to clinical data. Finally, you have to justify your product’s cost compared to competitors. If you’re asking people to invest in something new, you owe them transparency about the value and impact.How has the feedback been from users?
In our initial clinical study at Stanford, 95 percent of participants showed prompt improvement in quadriceps function, sometimes within just a few steps of using KneeMo. That number is powerful not just scientifically, but personally—it represents people regaining mobility, independence, and hope.Related: He Hated Furniture Shopping. So He Built a Business to Do It for Him.
What does the word “entrepreneur” mean to you?
For me, entrepreneurship is defined by innovation, motivation, commitment, and perseverance. It’s about seeing potential where others see limits, and having the grit to push through setbacks to bring that potential to life. It’s not just about creating a product—it’s about creating an opportunity for real change.What is something many aspiring business owners think they need that they really don’t?
There’s a common misconception that having the absolute “best” product guarantees success. But history proves otherwise—think of VHS overtaking Betamax. In reality, qualified and experienced leadership is the most critical asset. The right team and execution can make a good product successful, while the “best” product without strong leadership often fails.Dr. Tom Andriacchi, PhD, is Professor Emeritus at Stanford University, President of SomaTX Design, and co-inventor of KneeMo, “the first smart wearable designed specifically to reduce knee pain during movement,” he told Entrepreneur. We asked Andriacchi how his company developed the product, the business moves he’s made to get it out into the world, and his best advice for entrepreneurs in the health tech space.
Can you explain how KneeMo is different from other knee pain products?
Unlike standard braces that simply support or compress the joint, KneeMo actively uses motion-sensing technology and vibration therapy to reduce pain in real time. The result is that people can stay active, preserve their independence, and avoid the physical and mental consequences of a sedentary lifestyle. What makes KneeMo unique is that it isn’t just an idea—it’s been rigorously developed and clinically tested at Stanford University in a peer-reviewed trial. We began with a soft launch in 2024, but KneeMo officially launched earlier this year. My role is to guide the company’s direction while making sure the science we developed translates into something useful, accessible, and impactful for people living with knee pain.The rest of this article is locked.
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Dan Bova
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Helping Dogs and Cats Adjust to Vision Loss | Animal Wellness Magazine
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Vision loss presents unique challenges for dogs and cats. Understanding the signs and managing the transition can greatly enhance their quality of life. This guide offers practical strategies to support furry friends experiencing vision changes.
Recognizing Signs of Vision Loss
Many animals adapt remarkably well to gradual vision loss. Subtle signs are often overlooked. Look for behaviors like hesitation during walks, difficulty catching treats, or confusion in familiar spaces. Sudden changes often manifest as disorientation or fear. If a companion struggles to navigate their environment, it’s crucial to consult a veterinarian. Early detection leads to better management options.
Creating a Safe Environment
Making the home environment safe is essential. Maintain a consistent layout; avoid moving furniture frequently. Use tactile aids like carpet runners near stairs. These help create familiar pathways. Introduce scent cues in different rooms. This guides furry friends and enhances their confidence. Ensure any new scents do not cause adverse reactions; discontinue if necessary.
Supporting Daily Activities
Blind animals can still enjoy their favorite activities. Engage them in playtime using sound-based toys. Keep routines consistent to provide a sense of security. Make noise when approaching, especially if they are resting. This helps them feel secure and aware of surroundings. With patience and support, they can continue to thrive despite vision challenges.
Consulting a Veterinarian
Regular veterinary check-ups are vital. A veterinarian can identify underlying causes of vision loss. Treatment options may include medications or surgery, depending on the condition. Discussing these options ensures companions receive the best care possible. Staying informed about health changes allows for proactive management.
Consider nutritional supplements rich in antioxidants. These support overall health and may slow degeneration. Omega-3 fatty acids promote eye health and reduce inflammation. Regular exercise maintains physical and mental fitness, fostering a positive outlook.
Supporting vision-impaired companions requires understanding and action. Recognizing signs early, making environmental adjustments, and maintaining routines foster confidence and security. With veterinary guidance and holistic care, furry friends can live fulfilling lives despite vision challenges.
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Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.
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Animal Wellness
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Sign up for fall tai chi classes
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Seniors can sign up now for fall tai chi classes in Plaistow, Atkinson and Epping.
A tai chi class in Atkinson will be held from 11:30 a.m. to 12:30 p.m. on Sept. 9 at the Atkinson Community Center, 4 Main St. The class is designed to decrease stress, anxiety and depression, improve mood, aerobic balance and muscle strength, increase energy and blood flow and reduce heart rate and blood pressure.
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Wildfire smoke, ozone causes air quality alert for Front Range, Denver metro
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Hot, dry weather and wildfire smoke from out-of-state fires will contribute to lower air quality across the Front Range and Denver metro through Friday afternoon, Colorado public health officials said.
State officials expect a rise in ozone and fine particulate levels that will be unhealthy for older adults, children and people with heart or lung disease, according to the Colorado Department of Public Health and Environment.
The agency issued an action day alert at 4 p.m. Thursday that is set to last until at least 4 p.m. Friday. Communities covered by the alert span urban corridor from Douglas County to the south and Larimer and Weld counties to the north, including Denver, Boulder, Fort Collins, Loveland and Greeley.
People who are sensitive to air pollution should not spend long periods of time outside or participate in heavy exercise outdoors, state officials said.
Get more Colorado news by signing up for our daily Your Morning Dozen email newsletter.
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Katie Langford
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Holistic Health Care Promises a Longer, Healthier Life for Your Furry Companion | Animal Wellness Magazine
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Caring for a beloved companion involves more than just routine check-ups. Holistic animal care offers a perspective that emphasizes overall approach to the health and happiness of your furry friend. You have the power to enhance your furry friend’s quality of life.
Embracing Holistic Treatments
Holistic treatments provide a comprehensive approach to health. Acupuncture, for instance, promotes healing by stimulating specific points on the body. Many caregivers have reported remarkable improvements in their dog or cat’s mobility and energy levels after acupuncture sessions. Similarly, incorporating antioxidants into your furry friend’s diet can combat oxidative stress. This simple dietary adjustment supports overall health and boosts the immune system.
The Role of Emotional Well-Being
Don’t overlook emotional health. Stress can lead to behavioral issues and physical ailments. Create a calm environment by engaging in regular play, mindfulness exercises, and providing a safe space. Aromatherapy can also soothe anxiety. Essential oils like lavender offer comfort, promoting relaxation during stressful moments.
Nutrition as a Foundation
Nutrition serves as the cornerstone of holistic care. Transition to high-quality, balanced food rich in whole ingredients. Explore options that include omega-3 fatty acids, which support skin health and reduce inflammation. Regularly consult with a nutritionist to ensure dietary needs are met, especially as your furry companion ages.
Preventive Health Measures
Prevention is key to longevity. Schedule regular wellness exams to catch any potential issues early. Dental care, and parasite prevention should remain a priority. Incorporating regular exercise into your furry friend’s routine also strengthens muscles and promotes mental stimulation. Engage in activities like agility training or scent work to keep your furry companion active and happy.
Building a Community of Care
Sharing experiences fosters a supportive community. Connecting with others who embrace holistic animal care can provide fresh insights and encouragement. Online forums and local groups often share success stories, tips, and resources. This camaraderie enriches the journey of caring for your furry friend.
Holistic care transforms the way you approach your furry companion’s health. Blending traditional methods with alternative therapies paves the way for a longer, more fulfilling life. Take this opportunity to learn more about how you can better care for your darling furbeings. You can study on your own or enroll in courses. Your commitment will enhance your furry friend’s well-being.
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Animal Wellness
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Boosting BDNF Levels in Our Brain to Treat Depression | NutritionFacts.org
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We can raise BDNF levels in our brain by fasting and exercising, as well as by eating and avoiding certain foods.
There is accumulating evidence that brain-derived neurotrophic factor (BDNF) may be playing a role in human depression. BDNF controls the growth of new nerve cells. “So, low levels of this peptide could lead to an atrophy of specific brain areas such as the amygdala and the hippocampus, as it has been observed among depressed patients.” That may be one of the reasons that exercise is so good for our brains. Start an hour-a-day exercise regimen, and, within three months, there can be a quadrupling of BDNF release from our brain, as seen below and at 0:35 in my video How to Boost Brain BDNF Levels for Depression Treatment.
This makes sense. Any time we were desperate to catch prey (or desperate not to become prey ourselves), we needed to be cognitively sharp. So, when we’re fasting, exercising, or in a negative calorie balance, our brain starts churning out BDNF to make sure we’re firing on all cylinders. Of course, Big Pharma is eager to create drugs to mimic this effect, but is there any way to boost BDNF naturally? Yes, I just said it: fasting and exercising. Is there anything we can add to our diet to boost BDNF?
Higher intakes of dietary flavonoids appear to be protectively associated with symptoms of depression. The Harvard Nurses’ Health Study followed tens of thousands of women for years and found that those who were consuming the most flavonoids appeared to reduce their risk of becoming depressed. Flavonoids occur naturally in plants, so there’s a substantial amount in a variety of healthy foods. But how do we know the benefits are from the flavonoids and not just from eating more healthfully in general? We put it to the test.
Some fruits and vegetables have more flavonoids than others. As shown below and at 1:51 in my video, apples have more than apricots, plums more than peaches, red cabbage more than white, and kale more than cucumbers. Researchers randomized people into one of three groups: more high-flavonoid fruits and vegetables, more low-flavonoid fruits and vegetables, or no extra fruits and vegetables at all. After 18 weeks, only the high-flavonoid group got a significant boost in BDNF levels, which corresponded with an improvement in cognitive performance. The BDNF boost may help explain why each additional daily serving of fruits or vegetables is associated with a 3 percent decrease in the risk of depression.
What’s more, as seen here and at 2:27 in my video, a teaspoon a day of the spice turmeric may boost BNDF levels by more than 50 percent within a month. This is consistent with the other randomized controlled trials that have so far been done.
Nuts may help, too. In the PREDIMED study, where people were randomized to receive weekly batches of nuts or extra-virgin olive oil, the nut group lowered their risk of having low BDNF levels by 78 percent, as shown below and at 2:46.
And BDNF is not implicated only in depression, but schizophrenia. When individuals with schizophrenia underwent a 12-week exercise program, they got a significant boost in their BDNF levels, which led the researchers to “suggest that exercise-induced modulation of BDNF may play an important role in developing non-pharmacological treatment for chronic schizophrenic patients.”
What about schizophrenia symptoms? Thirty individuals with schizophrenia were randomized to ramp up to 40 minutes of aerobic exercise three times a week or not, and there did appear to be an improvement in psychiatric symptoms, such as hallucinations, as well as an increase in their quality of life, with exercise. In fact, researchers could actually visualize what happened in their brains. Loss of brain volume in a certain region appears to be a feature of schizophrenia, but 30 minutes of exercise, three times a week, resulted in an increase of up to 20 percent in the size of that region within three months, as seen here and at 3:46 in my video.
Caloric restriction may also increase BDNF levels in people with schizophrenia. So, researchers didn’t just have study participants eat less, but more healthfully, too—less saturated fat and sugar, and more fruits and veggies. The study was like the Soviet fasting trials for schizophrenia that reported truly unbelievable results, supposedly restoring people to function, and described fasting as “an unparalleled achievement in the treatment of schizophrenia”—but part of the problem is that the diagnostic system the Soviets used is completely different than ours, making any results hard to interpret. There was a subgroup that seemed to correspond to the Western definition, but they still reported 40 to 60 percent improvement rates from fasting, but fasting wasn’t all they did. After the participants fasted for up to a month, they were put on a meat- and egg-free diet. So, when the researchers reported these remarkable effects even years later, they were for those individuals who stuck with the meat- and egg-free diet. Evidently, the closer the diet was followed, the better the effect, and those who broke the diet relapsed. The researchers noted: “Not all patients can remain vegetarian, but they must not take meat for at least six months, and then in very small portions.” We know from randomized controlled trials that simply eschewing meat and eggs can improve mental states within just two weeks, so it’s hard to know what role fasting itself played in the reported improvements.
A single high-fat meal can drop BDNF levels within hours of consumption, and we can prove it’s the fat itself by seeing the same result after injecting fat straight into our veins. Perhaps that helps explain why increased consumption of saturated fats in a high-fat diet may contribute to brain dysfunction—that is, neurodegenerative diseases, long-term memory loss, and cognitive impairment. It may also help explain why the standard American diet has been linked to a higher risk of depression, as dietary factors modulate the levels of brain-derived neurotrophic factor.
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Michael Greger M.D. FACLM
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The Secret to Senior Pet Vitality? A Thousand-Year-Old Ingredient May Hold the Key! | Animal Wellness Magazine
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Every pet parent wants their dog or cat to stay active, happy, and healthy well into their senior years, and science is pointing to sialic acid as a secret to senior pet vitality.
Nobody wants to see their beloved fur baby slow down as they age. Muscle loss, pain, cognitive decline, and a weakened immune system can all chip away at their vitality. But what if there were a single, natural solution that could address all four of these issues?
Thanks to a groundbreaking product from Japan, there is! MIRANEST uses a proprietary blend of ingredients, including a centuries-old wellness secret derived from swiftlet nest, to help dogs and cats age with strength, comfort, and energy. Thousands of pet parents are already using MIRANEST to restore senior pet vitality, and here’s how it works.
It Supports Muscle Health to Maintain Vigor
As dogs and cats age, they naturally lose muscle mass and strength. This decline can lead to:
- Reduced mobility
- Weight gain
- Stress on the bones and joints
- Pain and inflammation
As such, keeping your fur baby’s muscles strong is key when it comes to supporting vitality during their golden years.
MIRANEST’s swiftlet nest extract is rich in sialic acid, one of eight essential glyconutrients, which supports muscle repair, growth, and maintenance, helping seniors stay strong and active.
MIRANEST Manages Pain to Keep Activity Levels High
Pain is one of the biggest barriers to senior pet vitality. It’s impossible for dogs and cats to feel their best and live their best lives when they’re experiencing discomfort or chronic pain because of conditions like osteoarthritis. In fact, it can stop them from engaging in their favorite activities, make stairs a challenge, and even prevent regular exercise.
MIRANEST’s natural formula helps slow the progression of osteoarthritis and supports cartilage regeneration. This means more comfort, more mobility, and more of the joyful activities they love.
It Prevents Cognitive Decline to Preserve Youthful Playfulness
Cognitive decline can affect sleep, energy, playfulness, and activity levels, leading to stress, anxiety, withdrawal, and a lower quality of life.
MIRANEST’s key ingredient, swiftlet nest extract, has been shown to have neuroprotective effects. It helps support brain function, keeping your fur baby mentally sharp and emotionally engaged well into their golden years.
MIRANEST Protects the Immune System to Support Overall Health and Energy
The immune system tends to weaken with age, leading to illness and inflammation that impact energy, mood, appetite, and overall quality of life. The sialic acid in MIRANEST products plays an important role in:
- Controlling inflammation
- Modulating the immune system
- Protecting against pathogens
By supporting immune function, MIRANEST helps dogs and cats stay resilient and full of life.
Support Senior Pet Vitality with All-Natural MIRANEST!
MIRANEST is made from cruelty-free, sustainably sourced swiftlet nest extract and plant-based ingredients. It provides all eight essential glyconutrients to naturally support senior pet vitality and health, from muscles and joints to immune and cognitive function.
I’ve tried several supplements for my dog, but the MIRANEST Jelly Stick has been the most effective. After a few weeks, I noticed a significant improvement in my dog’s coat and energy levels. It’s easy to give, and he loves the taste. I’m definitely sticking with this one. – Grace
Join the growing number of pet parents turning to MIRANEST to reduce allergy symptoms, treat hot spots, support vitality, and improve gut and immune health in as little as 30 days. Visit MIRANEST to learn more!
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Animal Wellness is North America’s top natural health and lifestyle magazine for dogs and cats, with a readership of over one million every year. AW features articles by some of the most renowned experts in the pet industry, with topics ranging from diet and health related issues, to articles on training, fitness and emotional well being.
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Cape Ann news in brief
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Listings may be sent to: Goings On, Gloucester Daily Times, 36 Whittemore St.,Gloucester, MA 01930, or emailed to Joann Mackenzie at jomackenzie@gloucestertimes.com, at least two weeks prior to an event.
Science writing contest
High school students interested in astronomy and space exploration are invited to enter a new astronomical science writing contest. Accepted genres for entries include research reports, news stories, essays, biographical profiles, book reviews, speculative fiction, dramatic scripts, poems, and musical lyrics. Submitted pieces should be 500 to 2,500 words in length, depending on the genre. Submission deadline is March 15.
Details about prizes and publishing opportunities may be found at https://bit.ly/4duz8AN.
More information on submissions including topical prompts may be found at https://bit.ly/3MXaD4x.
The contest is co-hosted by The Galactic Inquirer, a free online journal on diverse astronomical topics, the American Astronomical Society,vthe International Astronomical Union’s Office of Astronomy for Education, and the Slooh remote telescopes service.
Home upgrades
Essex County Habitat for Humanity’s Critical Home Repair/Aging in Place program can — by using volunteers, donated construction materials and flexible sources of funding — offer very affordable house repairs to help Gloucester seniors age in place. The projects typically take a week, and the homeowner can usually continue living in the home while the work is done. Upgrades include wheelchair ramps, weatherization, handicap features, repairing structural rotting, stairs, roofing, etc. The program is not limited to elder and/or disabled homeowners, and does repairs necessary to maintain sound condition of the home, weatherization and energy efficiency, those needed to alleviate critical health, life and safety issues or code violations, and those that will help older adults age safely in their homes. Habitat staff inspects the property and determines financial qualifications based on total household income. If physically able, the homeowner must contribute sweat equity hours and the home must be owner-occupied. Learn more at https://www.essexcountyhabitat.org/critical-home-repair-program/.
Teen task force
High school students of all faiths are invited to join Lappin Foundation’s Teen Antisemitism Task Force. Students will hear from experts about ways they can combat antisemitism and all forms of hate, as well as put into action what they learn. There will be opportunities for teens to share their experiences and ideas as well. Meetings will be held Tuesdays from 7:30-8:30 p.m., once a month. For the complete calendar and list of speakers, visit LappinFoundation.org. There is no cost to join the task force and students can attend meetings as their schedules allow. For more information email dcoltin@lappinfoundation.org. The Teen Antisemitism Task Force is supported by CJP and the Jewish Teen Initiative.
For job seekers
If you need help with your resume, cover letter, or some job searching advice, contact jobseeker@sawyerfreelibrary.org or call 978-325-5500 to make an appointment for in-person resume and cover letter assistance with a librarian. Computers, Chromebooks, tablets, Wi-Fi Hotspots, printing, photocopying, scanning, and saving via email and flash drive are all free at the Sawyer Free Library at 21 Main St. Questions? Visit sawyerfreelibrary.org or 978-325-5500.
ClamFest
ESSEX — The 39th Annual Essex ClamFest and Arts & Crafts Festival is 11 a.m. to 4 p.m. Saturday, Oct. 26, at Shepard Memorial Park, 24 Martin St, Essex. While the events are free, for $15 festival goes can sample tastes of Cape Ann’s finest chowders from noon to 1 p.m. and vote for their favorites. Tasting only while supplies last. Lots of fun activities, arts and crafts vendors, live entertainment and plenty of food vendors on-site. Visit capeannchamber.com
At Halibut Point
ROCKPORT — Rockport’s Halibut Point State Park is a coastal gem of the state Department of Conservation and Recreation, with free programs offered to the public. Fall is a particularly beautiful time to visit this singular seascape at 4 Gott Ave., Rockport, just off Route 127. An adult must accompany children. To book guided group tours please call 978-546-2997, visit or halibut.point@mass.gov Follow the park at @massdcr X (Twitter) and Instagram. ADA/reasonable accommodations.
Halibut Rocks! Geology at the Point, Sundays, Oct. 27, 10 a.m. to noon. Meet at visitors center, billions of years of geological evolution under your feet at this extraordinary seascape. Ages 8-plus. Rain cancels.
Atlantic Path trek, Sunday, Nov. 17, 11:30 a.m. to 3 p.m., meet at parking area. Great bird watching, curious geology, incredible views. Advisory: gorgeous but uneven rocky coastline. Prepare accordingly. Bring snacks/water. No amenities along the way. Rain Cancels. Ages 12 and older.
Halibut Point Tower Talk, Saturday, Dec. 7, noon to 2 p.m. During World War II, Halibut Point’s tower provided valuable coastal defense. Learn its history. Ages 12 and older, all abilities.
Halloween Mass
On Sunday, Oct. 27, at 11:45 a.m., Our Lady of Good Voyage Church, 142 Prospect St., welcomes all parents, grandparents, and children to join Father Jim for its third annual Halloween Faith & Family Mass, followed by treats on the lawn. Halloween is often described as a pagan holiday, but this is contrary to its true meaning and authentic origins. The word hallow actually means holy. All Hallows Eve is really a Catholic holiday with roots in both celebrating the lives of the saints and praying for the souls of our departed brothers and sisters. Following the mass, there will be treats on the lawn.
Drug Take-back Day
Monday, Oct. 26, is National Drug Take-Back Day and here in Gloucester, from 10 a.m. to 1:30 p.m., the Rose Baker Senior Center will host a collection site in its back lot at 6 Manual F. Lewis Street. The event will also serve to educate people on drug prevention strategies. All drug drop-offs are anonymous; no information is required. The service is free. Items accepted include prescription and over-the-counter medication, medication samples, vitamins, narcotics and liquid medication. Please note: Needles, thermometers, intravenous bags, infected or bloody material or inhalers will not be accepted.
Pancake Breakfast
ROCKPORT — Bring your appetite to Pigeon Cove Circle’s “all-you-can-eat” pancake breakfast Saturday, Oct. 26, from 8 to 11 a.m., 6 Breakwater Road, Rockport. On the menu are buttermilk, blueberry and buckwheat pancakes with sausage a real maple syrup. All for just $12. And at the bake table, everyone’s favorite Nisu.
Archaeological dig
Archaeologists from the Fiske Center for Archaeological Research at University of Massachusetts Boston will excavate land around the Babson-Alling House on Cape Ann Museum Green. (CAM Green) From 10 a.m. to 2 p.m., on Oct. 25, 26, and 31, the public is invited to observe the excavations which promise to uncover new information about the history of the site. The Georgian house was built by William Allen in 1740 and acquired by the Cape Ann Museum in 2019. The findings will be discussed on Nov. 23 at 3:30 p.m., as part of the CAMTalk: History Series, with Christa Beranek and Laura Paisley of the Fiske Center for Archaeological Research at UMass Boston. Admission is free at CAM Green, 13 Poplar St., Gloucester. Please note: parking is limited..
‘Tell-tale Heart’
From Oct. 24 to 27, the Gloucester Stage Company, 267 East Main St., Gloucester, presents an Edgar Allan Poe Double Header to put you in the mood for Halloween. Created and performed by Livy Scanlon and presented in partnership with The Hanover Theatre Reparatory, this imaginative one-person retelling of “The Tell-Tale Heart” and “The Cask of Amontillado” is staged as a seance, inviting audiences to conjure two of Poe’s darkest tales. This production runs for one hour with no intermission and is best best for adults and ages 13-plus. For tickets and information, and for schools interested in student matinees, visit gloucesterstage.com oremail Natascha Tretter at natascha@gloucesterstage.com.
At Manchester library
MANCHESTER-BY-THE-SEA — Fall is underway and with it, new programs and events at Manchester Public Library, 15 Union St., and new Sunday hours, 1-4 p.m. through April. Check out the schedule below and save the dates. Unless otherwise noted, all events will take place at the library. To register, visit www.manchesterpl.org, or call the library at 978-526-7711.
Lego Time, Mondays, 3:30 to 4:30 p.m. Drop-in, unstructured Lego building fun for kids ages 6 and older.
Cookbook Club, Saturday, Oct. 26, noon to 1 p.m., meets once a month to share recipes from a cookbook off our library shelves. October’s pick is “Diasporican : A Puerto Rican Cookbook” by Illyanna Maisonet. This month we are celebrating Hispanic Heritage Month with recipes. Questions? Call 978-526-7711.
Job search help, Monday, Oct. 28, 2 to 3 p.m. 10 Essential Ways To Avoid Job Scams & Conduct A Productive Modern Search (Virtual. Register on our website or by calling 978-526-7711.
Dungeons and Dragons for Adults (Virtual), Monday, Oct. 28, 7 to 9 p.m. Whatever your level, MBTS’s Head of Adult and Reference Services — Maddy — will be your Game Master.
Talent Show
Spaulding Education Fund’s “Night of Stars” talent show is all set for Saturday, Nov. 2, in the Manchester Essex Regional High School auditorium from 4-7 p.m. The entire North Shore community is invited. Performers of all ages may audition — details can be found at https://www.spauldingeducationfund.org/events. Special early-bird pricing is available until Oct. 25.
Blood drives
The American Red Cross urges blood and platelet donors, especially those with type O blood and donors giving platelets, to make and keep donation appointments now to help hospitals restock blood products for patients. As a thank-you, all who give through Oct. 31 will receive a $10 Amazon.com Gift Card by email, plus be automatically entered for a chance to win one of three $5,000 gift cards. For full details, visit RedCrossBlood.org/Treat.
For details on giving, visit RedCrossBlood.org/Help.
Wednesday, Oct. 30: 2-7 p.m., Magnolia Library & Community Center, 1 Lexington Ave., Gloucester.
Tuesday, Nov. 12: 2-7 p.m., Magnolia Library & Community Center, 1 Lexington Ave., Gloucester.
Thursday, Nov. 14: 9 a.m. to 2 p.m., Ipswich Community Center, 25 Green St., Ipswich.
Friday, Nov. 15: Noon to 5 p.m., Our Lady of Good Voyage, 142 Prospect St., Gloucester.
Monday, Nov. 18: 10 a.m. to 3 p.m., True North Ale Company, 116 County Road, Ipswich.
Appointments also are available at other locations and at the Danvers Blood Donation Center, 99 Rosewood Drive in Danvers, and by calling 800-733-2767, visiting redcrossblood.org or using the Red Cross Blood Donor App.
Exchange open
The Annisquam Exchange opens its doors Wednesday through Friday, 10 a.m. to 4 p.m. and Saturday, 10 a.m. to 2 p.m., through October. Offering Folly Cove designs, silver, collectibles, estate pieces, linens, fine jewelry, kitchenware, cards, Annisquam apparel from Annisquam Sewing Circle, artworks, toys, candy, and more, at 32 Leonard St. in Gloucester. To learn more, visit www.annisquamexchange.com or email annisquamexchange@gmail.com.
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jomackenzie@gloucestertimes.com (Joann Mackenzie)
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Tai chi helps with strength, flexibility, and longevity—no matter what your age
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Tai chi has a long and storied history of helping people calm their minds, increase their balance and flexibility, and connect with their communities. While some may dismiss this practice as nothing more than a post-retirement pastime, that could not be further from the reality—which is that people of all ages can experience the benefits. Plus, getting started is beyond easy.
What is tai chi?
Tai chi is an ancient Chinese martial art. While historians don’t know exactly when the practice began, it may have been as early as the 8th century.
“Tai chi started as a martial art in a time when danger came from violent attacks from marauders and enemies,” says Andrea Lepcio, certified Tai Chi For Health Institute instructor and founder and owner at fitness training company Mighty Fit. “Today, danger comes more often from within our bodies. Tai chi has become a mind-body practice that strengthens the body, improves balance, and brings harmony.”
If you were to watch a tai chi class in action, you’d see a series of gentle, slow exercises conducted in close succession. These wave-like movements pair with breathing patterns that calm the body. That said, there are many different styles of varying levels of popularity, including Yang style, the most popular style, which involves large fluid movements, and Chen style, which is considered the oldest form of tai chi.
The health benefits of practicing tai chi at any age
Tai chi has benefits regardless of the practitioner’s age. “While it’s true that tai chi is often recommended for older individuals because of its gentle, low-impact nature, younger people can also benefit greatly. For younger practitioners, tai chi builds strength, flexibility, and coordination,” says Jenelle Kim, doctor of Chinese Medicine. “It’s an excellent way to manage stress, improve focus, and increase body awareness, which is useful in everything from sports performance to daily life.”
While studies on the effects of tai chi are relatively small, the findings so far are promising. Lepcio references a 2007 study conducted on 702 participants that found that weekly tai chi community practices may reduce falls among “relatively healthy, community-dwelling older people.” This is significant, given that falls are the second leading cause of unintentional injury death worldwide, according to the World Health Organization (WHO).
And new research published in the journal Front Public Health in 2023 found that the martial art may improve both static and dynamic balance in older people. Static balance refers to one’s ability to hold a pose (like standing on one foot) without falling, while dynamic balance is about remaining in control while you’re performing different movements (like shifting your weight forward and backward).
Since you’re not lifting weights (or even body weight) when you practice tai chi, you shouldn’t expect massive muscle gain from the practice. Instead, you can enjoy a low-impact workout that may still improve your overall fitness, according to a 2021 meta-analysis, through controlled motions. “Tai chi’s slow, deliberate movements help enhance balance by strengthening the muscles and improving coordination,” says Kim. Many teachers believe that the practice may also improve circulation, though we don’t yet have the research to prove that.
Of course, if you’ve heard anyone talk about tai chi, you’ve probably heard raves about its mental health benefits. A 2023 meta-analysis found that the martial art reduced participants’ symptoms of depression and anxiety, improving their overall quality of life. “Tai chi incorporates deep breathing and mindful focus, which helps calm the nervous system and reduce stress,” says Kim. She adds that practicing this regularly may promote mental clarity and ease stress, especially for those who feel too antsy to try seated meditation.
How to get started with tai chi
Lepcio suggests trying a class led by a trained instructor simply by searching online for the closest beginner tai chi class—or even checking one out on YouTube to see what you think. And remember: This martial art really is for everyone, so grab a friend and try it out. “Younger people are often under stress,” Lepcio adds. “Tai chi is an excellent practice for focusing on the breath in this moving meditation.”
In case you want to give tai chi a try right now, though, we asked Kim for a few beginner movements to do at home. So put on some comfortable clothes, clear away some space, and get moving.
Starting Posture
Stand with your feet shoulder-width apart and your knees slightly bent. Place your arms by your side. Stand upright and bring attention to your breathing. Inhale deeply through the nose and then exhale through the mouth.
Parting the Horse’s Mane
“From the starting posture, step one foot forward and move both hands in a circular motion as if you are holding an invisible ball,” says Kim. “One hand moves up in front of your body, while the other moves down by your side.”
Cloud Hands
“In a gentle, continuous motion, shift your weight from one leg to the other while moving your arms in a wave-like pattern across your body,” says Kim.
Again, the best way to experience tai chi is in the company of other people of all ages. So put on some comfy clothes and experience the mind/body benefits of this time-tested practice.
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Beth Greenfield
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