How is Johnson Health Tech Still Strong (#StillStrong)?

Earlier this year we were contacted by a LIVESTRONG by Johnson customer, Theresa. Theresa is the mother of Joshua, a young man who was diagnosed with a cancerous brain tumor in 2011 when he was only 18 years old.

After one doctor told Theresa he “could do the surgery, but…,” she sought a second opinion. They took an ambulance to a different hospital to meet with a different neurosurgeon and Joshua’s brain tumor was removed during a 7 ½ hour surgery. Although the surgery was successful, Theresa and Joshua spent the next year traveling 3 ½ hours each way to complete his chemotherapy and radiation treatments, sometimes five days a week. He completed chemotherapy in August 2012 and continues his path to recovery.

Joshua also completed 14 months of occupational and physical therapy after his surgery. In order for him to continue to exercise, a vital component of his recovery, Theresa purchased a LIVESTRONG LS13.0T treadmill for Joshua to use at home since he still tires easily.

Theresa quickly learned that the treadmill, as she purchased it, would not work for her son. Unfortunately, Joshua’s balance was severely affected by the cancer. He was unable to adjust his stride to walk on the treadmill without kicking the motor cover because the handlebars did not go back far enough for him to hold on while walking. Theresa wanted to know if we had longer handles to use on their treadmill.

Frustrated, but hopeful, she sent an email to our Customer Technical Support Department requesting a solution that would enable her son to use the treadmill comfortably. “When I saw the note from Theresa, I just thought it was a great opportunity for us to use our skills to help someone directly,” said Bob Najduk, senior project manager – global retail. “The problem was unique because the frame wasn’t designed to work with medical handlebars.”

Although Najduk was unsure it was possible to meet Theresa’s request, after passing some communication around, the product management team collaborated with the model shop to create custom medical handlebars to retrofit Theresa’s treadmill.

“Rick Mobley and Noel Johnson took a look and found an incredibly smart solution that had never been thought of before,” said Najduk. “Rick spent time out of his day perfecting the design with such detail and focus that when I went back to see the final result I was truly speechless.”

Theresa’s story really hit home with Johnson Health Tech Model Shop Lead Rick Mobley. “I lost my nephew to cancer last year so I am very familiar with the toll that battling this disease takes,” he shares. “I felt that anything I could do to help someone else that is going through it would be time spent in the best possible way.”

Joshua is thrilled and Theresa tells us the extensions make it much easier for him! Several weeks ago he had another MRI and all is still well.

“…Wow I could not have expected how hard you all would have worked to help one person. I thought you might give me some suggestions but to have them build and ship a new design to us went way beyond my expectations!” said Theresa.

This story truly inspires our team to keep looking for ways we can make a difference in our customers’ lives.

“We spend every day using our knowledge and skills to help people improve their fitness and this time it was extra special because we could help someone who needed more than most,” said Najduk.

How are you Still Strong? Who are you Still Strong for? Tell us in the comments and share your story on our Facebook page using hashtag #StillStrong.

Most people know someone who has been sick or has a chronic disease. But most have no idea how to talk to them about it. Some people simply ignore the issue, even going so far as to drop the friendship because they don’t know how to deal with it. Others ask “What can I do for you?”  But this means that the ill person has to come up with a way for you to help them. Better is to offer a tangible way to help from offering to pick up their child from school to getting them milk the next time you go shopping.

It’s a natural human reaction to feel awkward in the face of illness, but what you don’t want to do is make the sick person feel worse or demoralized by an insensitive comment or even ignored by no comment at all. So what’s the best way to talk to someone who is dealing with an illness, surgery or even facing their mortality?

Author Letty Cottin Pogrebin helps us through these common situations with her new book out this month, How to Be a Friend to a Friend Who’s Sick. The book is chock full of great advice to help you be a good buddy. Here are some of HER tips:

·         The main three things you ought to be able to say to someone who’s sick:

o   Tell me what’s helpful and what’s not.

o   Tell me if you want to be alone and when you want company.

o   Tell me what to bring and when to leave.

·         Show you care. That’s the key even if you don’t know what to say or do, be there for the person.

·         If you’re going to visit a sick person, first make sure they really want you to visit. Sometimes just dropping off their favorite food or writing a note telling them you are thinking of them may be enough. Don’t overstay during a visit because you think your friend wants company; actually ask and get them to tell you the truth. And don’t expect to be entertained.

·         Ask if they want to talk about their illness, and if they do, really listen without judging, interrupting or offering your solutions. “Advice,” she writes “can be dangerous, usolicited advice infuriating.”

·         Don’t tell horror stories and avoid self-referential comments or anecdotes. You probably don’t know “what it’s like” so don’t claim to. Even success stories can fall flat because every situation is different.

·         Avoid hackneyed platitudes, empty eloquence, and feel-good clichés.  “What doesn’t kill you makes you stronger.” “Everything happens for a reason.” “Chin up.” Those don’t help. More helpful  is to express empathy and availability: “I’m so sorry this happened to you.” “I’m here if you want to talk.” “I’m bringing dinner.”

Think before you speak, she advises. “What pops into your head should not necessarily plop out of your mouth.” And remember, everyone wants to matter and know they are thought of and loved especially if they are going through a hard time. You can never go wrong telling someone what they mean to you.  “Your job is simply to be their friend.”

Let us know if you’ve found words that have helped or something someone said to you or did for you when you were sick that was spot on.

 Resources:

·         How to Be a Friend to a Friend Who’s Sick, by Letty Cottin Pogrebin (PublicAffairs)

·         Help Me Live: 20 Things People With Cancer Want You to Know, by Lori Hope (Celestial Arts)

·         There are lots of free web-based care-giving coordination sites that allow family, friends, colleagues and neighbors  assist those in need by setting up a private community and calendar to organize visits, meals, rides and other tasks so life can run smoothly when someone is sick. Here are a few:

o   www.lotsahelpinghands.com

o   www.caringbridge.org

o   https://www.carepages.com/

Condiments and Your Waistline

Condiments kick dishes up a notch by adding flavor. But if you’re not careful, you may end up getting more than you bargained for. Many popular condiments are loaded with calories, fat, sodium and added sugar.

What’s more, even if you use “light” versions of your favorite spreads and dressings, you may not be doing yourself any favors. That’s because experts say when we see “less sodium,” “low-fat” or other nutritional claims on labels, we assume the food is healthy, and end up using more of it. One tablespoon of reduced fat mayonnaise comes in at approximately 5g of fat and 50 calories. Compared to one tablespoon of regular mayonnaise, with 11g of fat and 100 calories, it is healthier. The problem is that most of us don’t limit ourselves to one tablespoon.

Healthy Alternatives

To keep condiments from sabotaging your diet efforts, the key is to make healthy choices and be mindful of portion sizes. Try these substitutions:

·         Instead of using mayonnaise or sour cream for dips and spreads, opt for plain, low-fat Greek yogurt. The consistency is the same, but the Greek yogurt packs a protein punch, meaning your meal or snack will be more satisfying.

·         Dip your crudités and chips in hummus rather than ranch dressing. It’s lower in fat and higher in protein and fiber.

·         Make your own salad dressings instead of buying them. This way, you can control exactly what goes into them. Mix balsamic vinegar, olive oil, a dollop of mustard and a spritz of water together for a healthy, homemade vinaigrette. If you must have the store brand, keep in mind that vinaigrettes are typically healthier than cream-based dressings and sauces.

·         Don’t double up. Do you like to dip your buffalo wings in bleu cheese dressing? Chances are the chicken wings are heavily coated with buffalo sauce. Either skip the dip or only garnish the wings with buffalo sauce. Choosing one or the other will help you cut calories.

Get Condiment Savvy

These condiments are almost always fat-free and generally low in calories. Just watch the sodium and sugar content:

·         Ketchup: This picnic staple is made using puréed, cooked tomatoes, spices and seasonings. Look for low-sodium and low-sugar versions.

·         Barbeque sauce: BBQ sauce is made from combining ketchup, vinegar and Worcestershire sauce. Steer clear of “brown sugar” or “honey” varieties to keep sugar in check.

·         Mustard: Yellow mustard just contains mustard seeds, vinegar and seasonings. On the other hand, honey mustard is usually packed with sugar and fat.

·         Salsa: Salsa is made using fresh veggies, fruit, herbs and/ or spices. It’s one of the lowest calorie condiments out there, coming it at just 5 calories per tablespoon. Use it as a dip, on a baked potato or as a marinade for fish or chicken.

·         Soy sauce: Soy sauce is made from fermented soy beans, roasted grains, water and a lot of salt. Choose low-sodium soy sauce and use it sparingly.

What’s your favorite condiment? I put hot sauce on everything!

Sources:

http://www.8newsnow.com/story/11992407/nutrition-facts-about-condiments

http://www.nbcnews.com/id/35990706/ns/health-diet_and_nutrition/

http://www.huffingtonpost.ca/2013/02/21/bad-condiments_n_2733484.html

http://nutritiondata.self.com/facts/fats-and-oils/7520/2

But new research is suggesting that watching all that TV really is bad for us after all.

One Australian study calculated that every hour of TV watching has the potential to chop 22 minutes off of your life. If you were to combine these findings with the amount of TV watched in America, you could reasonably estimate that each week Americans are losing 12 and a half hours off their lives.

Along with that, TV watching has been linked to increased risk of heart disease, obesity and diabetes. A recent study published in the British Journal of Sports Medicine even linked 20 hours spent in front of the TV with a sperm count that was decreased by half.

But let’s be honest. It’s not the TV doing these things to us. It’s what we do while spending all that time watching TV: Nothing.

The Problem

The real cause of all this trouble is the simple fact that when you’re watching TV, you’re sitting and doing nothing else. This sedentary lifestyle is really to blame for increased chronic health problems and shortened lifespan. These periods of inactivity mean that your muscles aren’t moving so they aren’t burning calories, therefore you have plenty of used calories that need to be stored. These calories get stored as fat.

Prolonged, habitual inactivity can actually program your metabolism to operate at a slower rate. This means that your body could get stuck in a fat-collecting rut, rather than using those calories more efficiently.

TV is also solidly linked with an increase in snacking, especially on calorie-rich junk food. Since your metabolism is already slowed down when you’re watching TV, chowing down on snack foods isn’t going to help the situation any.

The fact is that long periods of TV watching contribute to bad habits and break good ones. Physically and mentally, you’re better off doing chores around the house.

Breaking the Habit

Butthis is easier said than done. There’s a good reason TV watching is so prevalent: people need to relax. Just like everything else, though, this mode of relaxation is best enjoyed in moderation.

Instead of sitting down and flipping through the channels aimlessly, try having a plan for what show you want to watch. If your purpose is to watch that one program, you’re much less likely to spend hours on the couch.

If that’s still asking too much, try taking breaks during your TV marathons to get up and move around. Commercials are a built-in excuse for you to get moving, even for just a few minutes every so often. The point is to break up these long bouts of sitting and inject some activity throughout your day.

Or do something radical and consider NOT watching TV for an evening. What will you do instead? Cook a meal with your family or friends. Dance to music. Read a book. Have a conversation. Take a walk after dinner. You might find yourself energized and more upbeat, since you’ve been active and social instead of not. You might be surprised to find that the hours between getting home from work and going to bed seem longer once you cut TV out of the evening.

If you’re really feeling hardcore, consider getting rid of your TV altogether. What else could you do with that money you used to spend on the cable bill? Buy a bike? A gym membership? New running shoes?

Your waistline — and your wallet — would both thank you.

Do you have any tips for watching less TV? Please share them in the comments.

Sources

http://www.sciencedaily.com/releases/2013/02/130204184531.htm

http://www.nydailynews.com/entertainment/tv-movies/americans-spend-34-hours-week-watching-tv-nielsen-numbers-article-1.1162285

http://www.telegraph.co.uk/health/healthnews/8702101/Every-hour-of-TV-watching-shortens-life-by-22-minutes.html

http://www.cnn.com/2010/HEALTH/01/11/television.tv.death/index.html

The “Women’s Division”

Fukuda joined judo’s “Women’s Division”  in 1934 at the invitation of Kano, who knew her mother when she was just 21 years old. She remained in Tokyo during the bombings of World War II, driving through the ruined city to teach lessons. After the war, she represented Judo on the world stage, including a demonstration at the 1964 Tokyo Summer Games that led to Judo’s induction as an Olympic sport. When Kano asked several of his students to volunteer to learn English in order to bring Judo to the west, she alone took the challenge.

In 1966, she took her art to Mills College in Oakland, across the bay from San Francisco. She taught Judo at the college and in her San Francisco school until her death this year.

Male Prerogative

Despite Kano’s progressive decision to create a women’s division for Judo, Japanese culture in the pre-war 20th century held women as second-class citizens. Neither Kano nor any other members of Judo leadership felt any woman needed rank above a 5th degree black belt. Sensei Fukuda remained at that rank for nearly 20 years, watching male students of hers surpass her rank due to the sexism inherent in Judo culture at the time.

One of her long-time students and friends was Shelley Fernandez, an influential member of the National Organization for Women. Starting in the early 1970s, Fernandez led a movement to get Fukuda promoted, a movement that included pressure from Yale University and the State of California.

Sacred Treasure

Fernandez’ work was fulfilled in 1972 when Sensei Fukuda was promoted to 6th degree black belt, making her the highest-ranked female Judo player in the world. In 2011, she became the first woman to receive the rank of 10th degree black belt in her art. Because of her example, and Fernandez’ advocacy, she will not be the last.

In 1990, the National Government of Japan awarded Sensei Fukuda the title of “Sacred Treasure.” Her life story has inspired many, including American Judo Gold Medalist Kayla Harrison and Bronze Medalist and UFC Champion Ronda Rousey. Even in her late 90s, “O-Sensei” (a title she earned with the rank of 10th degree) taught class three times a week and hosted both a women’s training camp and an annual tournament.

O-Sensei Fukuda is the subject of a documentary named after her life motto: Be Strong. Be Gentle. Be Beautiful. She voluntarily took on spreading Judo worldwide instead of taking a husband or having a family, but her influence lives on through Judo players and martial artists who would never have trained without her journey, and women who experienced greater opportunity because of her courage.

Health or hype?

Coconut oil isn’t a new food, but it’s gained popularity in recent years. This is partly thanks to vegans. People who eat a vegan diet don’t consume any animal products. Coconut oil isn’t an animal fat and it’s solid at room temperature, making it an excellent vegan alternative to butter.

Scientists have also been taking a closer look at coconut oil lately. Coconut and coconut oils have long been on the nutrition naughty list since they’re high in saturated fat. One teaspoon of coconut oil contains 12 grams of saturated fat (compare this to 2 grams of saturated fat found in olive oil) — more than half the saturated fat most people should eat per day.

This type of fat is unhealthy because it clogs arteries, raises your LDL or “bad” cholesterol and ups your risk for heart disease. Plus, most processed coconut oils contain partially hydrogenated oils or trans fats. This type of fat is considered to be the most harmful fat because it not only raises LDL cholesterol, but it also lowers HDL or “good” cholesterol levels.

However, some experts say that not all saturated fats are created equally. The main type of saturated fat found in coconut oil is lauric acid. Preliminary studies show that lauric acid increases the levels of HDL in the body and lowers LDL. What’s more, virgin coconut oil doesn’t contain hydrogenated oils or harmful trans fats so it’s a healthier option.

But even if you use virgin coconut oil, the jury is still out on whether or not coconut oil is good for you. There are no scientific studies to date that back up any of the health claims of coconut oil. While the nutty, vanilla flavor may taste great in a batch of cupcakes, coconut oil probably won’t rev up your metabolism, enhance your memory or clear up your acne.

Should you use coconut oil?

Like all foods and beverages, consuming coconut oil is fine in moderation. Experts are hesitant to label coconut oil as “nutritious,” but they agree that in small amounts, it probably isn’t harmful. Try substituting it for butter in baked goods, sautéeing vegetables in it or using it as a base for salad dressings. Keep in mind that coconut oil is high in fat, so use it sparingly.

There’s also probably no harm in applying coconut oil to your body. Some people say that using it as a lotion can help clear up sunburn, eczema and psoriasis. Others claim that it softens hair better than any conditioner on the market. Even if coconut oil doesn’t live up to the hype, at least you’ll smell good!

Have you tried coconut oil? I drizzle it over sweet potatoes before roasting them, and it tastes delicious!

Sources:

http://www.huffingtonpost.com/dr-mercola/coconut-oil-benefits_b_821453.html

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1799

http://www.mayoclinic.com/health/coconut-oil-and-weight-loss/AN01899

http://www.nytimes.com/2011/03/02/dining/02Appe.html?pagewanted=all&_r=1&

http://www.mayoclinic.com/health/trans-fat/CL00032

Image suggestion: http://www.istockphoto.com/stock-photo-15123102-coconut.php

Getting Things Done (David Allen)

This classic business book sells as a formula for “stress-free productivity.” There’s a good chance you’ll apply its core ideas to organizing your life and business, just like millions already have.

For fitness, you’ll focus on the first section of the book. It’s all about priorities and setting goals, and will help you frame exactly why you’re working on your fitness, and how you’re going to get where you want to be.

Tao of Jeet Kun Do (Bruce Lee)

One look at the iconic photo of Lee’s bare torso and you know he has a thing or three to say about fitness. Tao is the central treatise on the martial art he developed after exposing his early Wing Chun training to other martial influences in Seattle and Los Angeles.

It also espouses a simple philosophy. Study hard. Use what’s useful. Discard the rest. Understanding and internalizing this concept, especially in Lee’s context of physical and personal development, will help anybody’s fitness program.

Strength Finder 2.0 (Tom Rath)

Rath’s concept turns the typical model of personal development on its ear. If you work to improve the areas where you’re weak, after years of effort you end up average. But if you spend that same energy on areas where you’re strong, you can become world-class in that arena.

Fitness is a bit different. If you’re strong and flexible, but overweight, you haven’t reduced your exposure to illnesses like heart disease and type II diabetes. Still, Rath’s insights into development and motivation can help you develop a fitness program that keeps you excited about your workouts and meal plans.

The Four-Hour Work Week (Tim Ferriss)

This one’s all about “lifestyle design,” and offers techniques and philosophy for creating exactly the life the reader wants to live. It tends to over-promise on what’s possible for the average working family, but still offers a compelling mindset and oodles of tools.

In terms of fitness, you’ll read this for the time and life hacks. Those tools include dozens of ways to find three or four extra hours of time or productivity each day … so say goodbye to “I don’t have time for fitness.” If you love this, also check out The Four-Hour Body and The Four-Hour Chef, two fitness-centric titles by the same author.

The Way of the Peaceful Warrior (Dan Millman)

A classic in the martial arts community, this is the fictional biography of a competitive gymnast who meets a spiritual guru and how that changes his life. It’s usually filed under “inspirational” and fits the description.

The fitness advice has as many myths as it does proven advice, but read this one for stress relief. The narrator learns life lessons and simple meditation techniques you can put into place tomorrow, and use for the rest of your life.

Honorable Mention: Biographies

Any biography, any time. Whenever you start to feel that your fitness goals are too much, read the biography of somebody like Arnold Schwarzenegger, Eleanor Roosevelt, Kevin Maynerd or Conrad Hilton. Nothing’s quite as inspiring and true stories of people who did incredible things.

For good reason, these methods continue to be used and promoted. But new research has emerged that really gives weight to the whole practice. What does this study show? How can you use the information to improve your performance?

The Research

A significant body of evidence already exists that links personality traits, such as stress management, with cardiovascular health. Researchers at Florida State University College of Medicine, however, wanted to understand this connection more fully. While previous studies had explored the effects of personality on overall cardiovascular health in respect to lifespan and predisposition to illness, this new study hoped to reveal the connection between cardiovascular fitness and certain personality traits.

During the course of the study, 642 participant were assessed on neuroticism, extraversion, openness, agreeableness and conscientiousness. These five measurements were then used to create a profile to determine how resilient their personality was.

Each subject then had their resting and walking energy expenditures measured. The study found, when all the numbers had been compared, that subjects with more resilient personalities were more physically fit. These people walked more quickly, had a greater aerobic capacity and used less energy.

Because the ability to maintain healthy energy levels is directly associated with longevity and the prevention of age-related diseases, the study shows that a positive, resilient personality can actively lead to a longer, healthier life.

What You Can Do

It’s all well and good that being positive can help in so many different ways, but what if that’s just not who you are?

As frustratingly simple as it sounds, try to think more positively. Many studies have indicated that people who practice positive self-talk experience less stress and all of the negative side-effects that it brings with it.

For example, instead of just thinking “I’ve never done that before,” focus on the fact that it’s an opportunity to learn something new. Practice putting these positive spins on things that you deal with in your daily life and you’ll quickly notice that you feel less anxious and more energetic.

In relation to your fitness routine, those age-old affirmations are just as good now as they ever were.  Continue to encourage yourself and focus on what you’re capable of accomplishing. A major step toward building self-confidence is setting achievable goals.

Each time you set, and reach, a progressive goal you will see that you are capable of doing more and more challenging things. Measure your progress, as well, whether it be in your mile time or weight, to have tangible proof of how far you’ve come.

But it’s worth noting that the researchers in the above-mentioned study discussed the importance of having a resilient personality. This means more than just positive thinking. It means that even when you face a hardship, maybe even taking a few steps backwards, you have the ability to recover.

Even if you do fail to reach a goal you set for yourself, try to turn that experience into something positive. Use the frustration you felt as a motivation to improve.

Have you experienced the power of keeping a positive view? Please share your experiences in the comments.

Sources

http://www.sciencedaily.com/releases/2013/02/130214120516.htm

http://www.mayoclinic.com/health/positive-thinking/SR00009/NSECTIONGROUP=2

Outdoor Athletes and Skin Cancer

If you run, bike, golf or play other sports outside, you have an increased risk for skin cancer (including both nonmelanoma and melanoma skin cancers), and not only because you spend so much time in the sun. Sweating makes your body more sensitive to the sun’s harmful rays. This makes the risk is twofold: spending time outdoors ups your risk of skin cancer and sweating makes your skin even more vulnerable to damage. Plus, with heavy sweating, some sunscreens come off and stop being as effective.

The risk is even greater for athletes who participate in certain sports. If you’re a rower or surfer, you’re even more susceptible to skin cancer since the sun’s rays reflect off water. Skiers, snowboarders and other alpine sport athletes have an especially high risk, too, because ultraviolet (UV) radiation increases at high altitudes and the sun reflects more off snow- and ice-covered surfaces.

Avoiding the Burn

Thankfully, you don’t have to stop exercising and give up your healthy habit in the name of cancer prevention. Skin cancer can be prevented.

The best way to reduce your risk of skin cancer is to use sunscreen whenever you’re outside, even on cloudy days, since 80 percent of the sun’s dangerous UV rays can pass through clouds. Dermatologists recommend using a sunscreen with an SPF 30 or higher that guards from both UVA and UVB rays. These tips can also help protect you from the sun:

·         Be generous with sunscreen. You’ll need approximately one ounce of sunscreen to properly cover your entire body. It works best when it’s lathered on thickly. Apply sunscreen on all exposed skin, including your lips and ears. Choose a sport variety or one that’s sweat or water resistant.

·         Put it on before you head out. The sun can harm your skin in as few as 15 minutes. Apply sunscreen 30 minutes before going outside. Reapply every two hours and after swimming.

·         Cover up. Some fitness apparel companies make clothing with an ultraviolet protection factor (UPF) number or on the label. This material absorbs UV rays and stops them from hitting your skin. Always wear a hat and sunglasses that block UV rays, too. Invest in a pair of sunglasses with wraparound lenses to shield the sides of your eyes from the sun.

·         Seek shade during midday. Avoid the sun from 10 a.m. to 4 p.m. This is when the sun is at its highest and UV rays are at their peak. This is also the hottest time of day, so working out in the morning or evening hours will also feel more comfortable.

·         Be mindful of the UV index. The UV index measures the amount of UV light reaching the ground on a particular day. The UV index ranges from one to 11. The higher the UV index, the stronger the sun’s rays. Be extra careful outside when the UV index is high.

How do you protect yourself from the sun? I run on tree-covered trails. The shade keeps me cool and helps hide me from the sun.

Sources:

http://www.ncbi.nlm.nih.gov/pubmed/18280899

http://www.skincancer.org/healthy-lifestyle/outdoor-activities/runners-in-the-sun

http://www.mayoclinic.com/health/best-sunscreen/MY01350

http://www.skincancer.org/healthy-lifestyle/outdoor-activities/sun-safety-tips-for-sports-enthusiasts

Capoeira

This style comes from Brazil and is as much a form of dance as a style of fighting. Practitioners play in an intense dance circle called a roda and practice gymnastics, static postures and flexibility exercises. In some ways, it’s like doing yoga to music while somebody tries to kick you in the head.

Pros: intense workout, fun atmosphere

Cons: can feel intimidating during the first few classes, not appropriate for people with disabilities or health problems

MMA

“Mixed Martial Arts” is what you see in the cage on UFC night, but most MMA training doesn’t involve that kind of fighting. At your typical MMA gym, class will be an intense combination of free weight and bodyweight exercises, calisthenics, light sparring, grappling and hitting various bags or pads. It’s a highly athletic sport with a highly athletic culture.

Pros: bonus stress relief from hitting things, higher-than-average self-defense value

Cons: culture can be overly aggressive at some gyms

Traditional Karate and Tae Kwon Do

The workout your kids do at their weekly karate class is fun, but traditionally taught “hard styles” like karate and tae kwon do condition your body until other bodies will literally break when they slam into it. You can expect isometric exercises, long periods in demanding stances and lots of calisthenics. You’ll train for flexibility and strength using a combination of traditional methods and modern exercise science.

Pros: interesting training methods, focused instruction

Cons: hard to determine traditional programs from less demanding training without a guide

Brazilian Jiu Jitsu

Remember how hard you worked to reach a point where you could lift your body weight? Now, imagine something that heavy is actively resisting your attempts to lift it, using a combination of dirty tricks and leverage. That’s what BJJ feels like. A 60- to 90-minute class will include a demanding warmup, practicing several moves on a partner your size, then several rounds of “rolling” — light competitive wrestling against a skilled opponent.

Pros: full-body workout like none other, very common — available in most towns

Cons: not everybody is comfortable grappling

Tai Chi

The above choices are for able-bodied, already active people who want to up their fitness games. Tai Chi is a slower art, focused on balance and gently building strength around your joints and stabilizing muscles. If you’re injured, elderly, severely overweight or simply way out of shape, Tai Chi can either get you in good enough shape for something more aggressive or simply help you prevent your condition from deteriorating further.

Pros: gentle, safe, focus on wellness

Cons: not effective for weight loss