Juliana Garofalo recently discussed five impressive health benefits of stand-up paddleboarding.

NORWALK, CT / FEB, 2023 / Taking up the sport of paddleboarding can be life-changing. Juliana Garofalo is an avid paddleboarder who has experienced the physical and mental health benefits first-hand.

1. It Is a Low-Impact Exercise

Paddleboarding can be as intense or mellow as you want it to be. That’s why it’s an excellent sport for athletes of all ages. It is a low-impact exercise that offers strength training, cardio, and numerous other physical health benefits. It’s an ideal way to burn calories without putting too much stress on joints.

2. Paddleboarding Reduces Stress

Stress is a significant cause of health problems in modern society. Paddleboarding is a unique sport because it helps reduce stress in several ways.

Paddleboarding involves interaction with nature, physical exertion, and an adrenaline rush (typically when gaining speed or falling). All these elements can reduce stress and anxiety, so you return home relaxed and rejuvenated after a good paddle.

3. It’s a Whole-Body Exercise

Few physical activities exercise the entire body at once, but paddleboarding is one of them. It works the core, shoulders, arms, legs, back muscles, and torso. Paddleboarding also improves balance and cardiovascular health.

4. Paddleboarding Provides Opportunity for Mediation

Paddleboarding requires extreme awareness to remain balanced on the board. The athlete must focus on every move they make to continue moving forward while maintaining balance. Juliana Garofalo explained that psychological researchers describe this mental state as “flow,” which is necessary for optimal Zen Mediation. 

This state of meditation leads to numerous health benefits, including increased focus, improved mood, and superior cognitive function. For many paddleboarders, the time spent on the water on their board is the most meditative and stress-free time of the day.

5. It Improves Endurance

The more often you stand-up paddleboard, the longer you’ll be able to paddle before you become so sore you have to quit. Paddleboarding offers daily opportunities to improve paddling technique, strength, and endurance. You’ll quickly notice that you can paddle longer distances at a higher level of intensity. 

Benefits of Paddleboarding

Juliana Garofalo explained that paddleboarding is also a competitive sport. Paddleboard races and surfing competitions occur across the country and worldwide. Competitions can be an ideal way to boost self-esteem, beat personal best times, and join a community of like-minded individuals. 

Garofalo added that paddleboarding is a sport that athletes can enjoy whether they live near a lake, an inland waterway, or the ocean. It’s often easy to find a place to take up the sport. Once you own your own board and paddle, you don’t need a membership to get on the water and enjoy the sport. 

Cade Bradford Knudson has a plan.

Whether it’s at home or at the office, the Denver-based executive is detail-oriented and meticulous. This work ethic has enabled him to consistently meet deadlines and deliverables while managing multi-million dollar portfolios.

Yet this didn’t happen by accident. Even from a young age, Cade Knudson Denver knew that he wanted to pursue a career in business. He crafted a life plan that carried him from the top of his class in high school to magna cum laude in graduate school. Through academic and real-world opportunities, he has displayed unparalleled determination, intensity, and effort.

Despite this tremendous success, Cade Bradford Knudson puts in his real work at the gym. He is equally committed to a healthy work-life balance. Although he enjoys spending his free time outdoors, he still logs plenty of hours in the gym too.

But, like everything else, Cade Knudson Denver never just wings it. Building muscles and boosting performance requires a focused approach. While there are endless exercises and equipment to choose from, developing a personalized workout plan starts with the basics.

With this in mind, the Denver-based fitness enthusiast reps out six steps for creating a winning workout plan.

Establish goals

Ask yourself, “why?” Are you trying to bulk up, slim down, or train for a race? The answers to these questions will drive the direction of your entire plan. Cade Bradford Knudson advocates using the “SMART” method. Set targets that are specific, measurable, attainable, realistic, and time-based.

Set a schedule

Check your watch. Circle the calendar. Decide how many days and times you can commit. Total-body workouts are ideal if you plan on only hitting the gym a couple of times a week. For more frequent sessions, isolate specific muscle groups to allow for recovery.

Take inventory

Your gym’s layout, equipment, and environment should not be overlooked. Take note of what’s available. If it’s hard to get your hands on certain pieces, limit circuits. During high-traffic times, Cade Knudson Denver recommends sticking to only one type of equipment.

Build out sets

Rep. Rest. Repeat. It’s a simple formula that will be the basis of any plan. Tailor it based on your goals. Use lower reps and more sets to add strength. Fewer sets, with 8-12 reps, are most effective for building bulk. Higher reps are beneficial when trying to lose weight.

Select exercises

Craft a plan that mixes more than just equipment. It’s important to consider movements and exercise types too. Supersets and circuit training can hit several muscle groups at once. Don’t discount the value of trial and error. See what works best for you, but always proceed with caution. Avoid progressing too quickly.

Eat healthy

You won’t achieve your goals on an empty stomach. Fuel up properly for sustained energy before, during, and after a workout. Although your individual dietary needs will vary, follow the basic requirements set up in the Dietary Guidelines for Americans. This emphasizes proteins, whole grains, and fresh fruit while limiting sodium and sugar.

Strength training can make a positive impact on your overall health and wellness. Henry Agallar understands the importance of taking care of your health in order to stay active. If mobility is an issue because of pain or an injury, strength training can improve mobility to make it easier to exercise. Improving your mobility through exercise takes time and effort, and it is useful to stick to a program designed by a professional.

Identify Your Needs and Create a Plan

Poor mobility is usually progressive, which means it can be hard to identify what your specific needs are. You may want to work with a physical therapist or fitness professional in order to identify what your specific needs are. Once you have a plan for strength training in place, it becomes easier to measure your progress. A good strength training plan will help you move forward with your abilities, and help you overcome some of the needs you have.

Staying Consistent With Exercise

It may be painful for you to begin an exercise program. If you have been limiting your movement because of pain, it’s time to take control of your exercise routine. Henry Agallar recommends starting slow with your exercise routine in order to progress at your own pace. The goal is to stay consistent, and you will see improvements because of your persistence. When you stick to a training program, you are going to get stronger. Strength training helps improve your mobility, allowing you to optimize what you have. 

Healing Through Strength Training

Posture, mobility, and endurance can all be improved when you pay attention to strength training. Everyone is at a different stage in their training, and it’s important to start somewhere. Pain makes it difficult for many people to begin a strength training program. You can heal your body slowly with the help of a good personal trainer. When your strength improves, so does your ability to exercise even harder. If you are looking for ways to increase your mobility, you have to strengthen the muscles involved in walking.

When pain is present, mobility can decrease rapidly. For people struggling with exercise, it’s important to identify what is causing the pain. Strength training can be done at all levels. Whether you are a hardcore athlete, or you are simply trying to walk longer distances, strength training makes a big difference in your abilities. If you aren’t sure where to start, work with a personal trainer or therapist to develop an exercise routine that meets your needs. Pay attention to increases in pain, and stay consistent with your exercises. You can improve your health, but you have to make a commitment to the process.   

Even Peter Bowen needs a spot.

The New Orleans-based fitness enthusiast knows that diet and exercise alone aren’t enough. Just like his other ventures as an investor and entrepreneur, Peter Bowen knows his workouts demand a collaborative, comprehensive approach.

Peter Bowen takes lifting weights seriously, but he devotes equal energy and effort to fueling himself properly. However, it can be difficult getting all the nutrients he needs. Supplements help fill in those gaps.

While it’s important to consult with a physician or registered dietitian beforehand, Peter Bowen uses his experience to share several supplements that can help regardless of your fitness goals.

Muscle Growth

Creatine – This molecule occurs naturally in the body. However, when taken as a supplement, creatine boosts performance in a couple of ways. First, creatine ignites the muscle’s energy output. This allows for more reps and longer lift sessions. Yet it also draws water into the cells. When combined with the insulin-like qualities that are triggered, creatine increases long-term muscle growth. To maximize these gains, Peter Bowen encourages you to take creatine before and after a workout.

Whey – It’s actually quite simple. Exercise breaks down muscles. Protein repairs these muscles so they can grow. While there are several protein supplements on the market, Peter Bowen prefers whey over casein or soy. Whey protein is high in the amino acids necessary for growth and is absorbed quickly by the body.

Beta-Alanine – Although it’s not traditionally thought of as a muscle enhancer, beta-alanine goes to work. The amino acid reduces fatigue and increases power output. During intense workouts, throw more weight around. This heightened output will inevitably produce more gains.

Weight Loss

Glucomannan – Few supplements offer greater scientifically-backed benefits. Glucomannan is a fiber that becomes gel-like after absorbing water. The result is a feeling of “fullness” that causes users to eat less. To tap into the effects, Peter Bowen recommends taking the supplement before meals and with plenty of water.

Caffeine – The ideal weight loss solution may be already in your cup. Caffeine is a common metabolism booster. Since it’s so widely available, Peter Bowen cautions against taking caffeine pills. The best supplementation is naturally through coffee, tea, or dark chocolate.

Green Tea Extract – Green tea is especially popular. It contains an antioxidant that blocks fat absorption while also melting away extra pounds. That’s why this extract is a frequent ingredient in many weight-loss supplements.

Recovery

CBD – Once considered taboo, cannabidiol is finally getting props for its health benefits. In fact, it’s taking center stage. Ahead of the most recent Olympics in Tokyo, the World Anti-Doping Agency officially removed the compound from its banned substance list. There have been countless scientific studies touting the effects of CBD when used specifically for exercise. Most notably, it’s been proven to reduce inflammation and improve mobility.

Glutamine – As an amino acid, glutamine checks a lot of boxes. It promotes muscle growth through protein synthesis and weight loss by improving gut health. However, as Peter Bowen points out, it offers the best support for muscle recovery. Glutamine repairs muscle fibers and assists in glycogen repletion.

As Manuel Mendy Goldring explains, one of the ways to stay healthy is by being physically active. And what better way to exercise than through cycling? You can protect yourself from serious health conditions like heart disease, obesity, arthritis, mental illness, and diabetes. If you are looking for a physical activity that is not only fun but good for your health, consider cycling. Take a look at some of the health benefits of cycling.

Boosts Your Mental Health

Cycling can help relieve some mental conditions like depression, stress, and anxiety. Focusing on your cadence and the road allows you to concentrate on the present moment. This can help take your mind from whatever is causing you mental distress. Also, cycling is generally a fun activity that will help release endorphins in your body. This lowers your stress levels and puts you in a better mood.

Helps With Obesity And Weight Control

When you cycle, your metabolic rate increases, and you burn body fat and build muscles. That is why cycling is such a good activity to control or cut weight. If you are trying to cut weight, Manuel Mendy Goldring suggests pairing cycling with a healthy meal plan. Plus, this is a comfortable exercise where you can adjust your intensity to meet your needs. Steady cycling for about an hour can help you burn about 300 calories, which translates to at least 2000 calories in a week.

Promotes Coordination, Balance, And Posture

In the process of cycling, you will be improving your overall balance and posture. As one gets older, balance tends to decrease. Cycling can help you retain that balance, hence preventing falls.

Reduces The Risk Of Heart Disease And Cancer

As you cycle, you burn calories, and your heart rate increases, hence promoting blood circulation. This reduces the chances of you being overweight. This is why cycling is among the recommended ways to reduce the risk of getting major conditions like cancer and heart disease.

Helps Build Muscles

That resistance element that comes with cycling means you are not just burning fat but also building muscles. This is especially around quads, glutes, calves, and hamstrings. Fat is not as lean as muscles, and individuals with a bigger percentage of muscle tend to burn more calories even when inactive. As Manuel Mendy Goldring reminds you, it is likely that you will not end up with glutes like a track sprinter, but you will develop a nicely toned body.

Boost Your Self-Esteem

Just like many other exercises, cycling can help promote your self-esteem. This occurs when you set goals for yourself and achieve them. A goal does not have to be complicated. Even deciding to be cycling for one hour daily for three days a week is still a goal. You can also set your goals in terms of distance. Once you achieve your goal, your body releases all these feel-good hormones that can enhance your self-esteem.

Manuel Mendy Goldring has seen the many health benefits of cycling. That is why he encourages other people to cycle as well. And as a bonus, you will also be protecting the environment because cycling is environmentally friendly.

Habib Chharawala of Bruggemeyer’s Osteopathic Practice covers mechanical treatment and how it may allow you to improve your quality of life.

Back pain is a huge problem for Americans and folks around the world. Roughly 16 million Americans suffer from chronic back pain, with tens of millions more experiencing it on occasion. Fortunately, treatment can help. Medical expert Habib Chharawala of  Bruggemeyer’s Osteopathic Practice explains what mechanical treatment is and how it can relieve back pain.

“When I got into healthcare, I wanted to maximize how much of a difference I could make,” Habib Chharawala says. “This has led me to mechanical treatment as it allows you to treat back pain and pain in other tissues and joints as well.”

Mechanical therapy addresses mechanical dysfunctions. If your jaw hurts when you open your mouth or your back is sore when you get out of bed, a mechanical dysfunction may be at fault. If mechanical issues are the underlying cause of your pain, treatment with medication may prove ineffective in the long run. Pain pills might mask a patient’s pain today, but without fixing the underlying physical issues, that pain may become chronic.

Mechanical back pain treatment addresses the underlying problems that may be causing strain, pain, immobility, and other issues. Unfortunately, a sore back can cause all of these issues and more. Mechanical treatment, however, may relieve your back pain and help you restore your health.

“Different problems require different solutions,” Habib Chharawala notes. “If you want to enjoy your best health, it’s typically best to approach medical care holistically. Some treatment methods are better at treating certain conditions compared to others.”

Your back may be sore for a variety of reasons. One of the most common back pain problems is mechanical back pain. This means that the spine, joints, soft tissue, and discs are the cause of your problem rather than chemical imbalances or the like. When treating mechanical back pain, mechanical treatment is often the best method.

With mechanical treatment, medical experts will use hands-on treatment, like physical therapy, to reduce strain and to ensure that joints, bones, and muscles are functioning properly.

“Mechanical back pain treatment is a hands-on exercise, and that’s a good thing,” Habib Chharawala suggests. “Medications can’t be the answer for everything, and reducing strain reduces pain not just today but for years to come.”

If you’re suffering from a sore back, it’s wise to reach out to a mechanical therapy expert like Habib Chharawala at Bruggemeyer’s Osteopathic Practice. Generally, mechanical therapists will start by assessing the problem, classifying it, then providing treatment. A medical expert can also provide preventative health tips to prevent issues in the future. This way, you can lead your fullest life.

Habib Chharawala From  Bruggemeyer’s Osteopathic Practice Urges Patients Not to Suffer Through Chronic Pain

Some people try to tough their way through chronic pain. Unfortunately, this could ruin your quality of life, and you may not even notice. Many people suffering from chronic pain think they’re leading life on their own terms. However, they may be subconsciously avoiding many activities, such as hiking, playing with their kids, and working in the yard.

“Never accept chronic pain,” Habib Chharawala of Bruggemeyer’s Osteopathic Practice urges. “It’s often treatable, and once treated, you may find yourself happier and more active. Sometimes folks worry about getting hooked on medications, but with mechanical therapy, you don’t need prescriptions.”

Once treated, you may find yourself getting back to the activities you love.