Pros and Cons of "Basement" Group Exercise Classes

Many non-traditional sites, such as churches, homes, parks, community buildings, and malls, are now offering group exercise, dance, aerobic, yoga, or other types of fitness classes. Bringing fitness opportunities to the masses is a good thing...or is it?

Pros and Cons of Group Exercise Classes in the Community

- Photo by Crystal Abbott at Wikimedia Commons

Advantages of "Basement" Group Exercise Classes

Many of these group exercise classes are offered closer to home, so patrons can save time and money and may be more likely to attend regularly if it is convenient and appealing to them. Perhaps a church where one attends is offering fitness opportunities. Sometimes a group will get together and become rather tight-knit as they become accountability partners for one another and encourage each other to continue toward fitness goals. Times might be more convenient or class options might be more flexible for those who attend.

An investment for a gym sign-up and membership is not required in most of these situations. Some classes may be free or be offered at very low rates. Discounts might be offered for those who come on a regular basis. Many of these types of classes are cash-only and you only pay if you attend the workout, unlike most gym memberships in which you pay a set monthly fee whether or not you utilize the facility and often must pay an additional fee to join.

Sometimes the rules are much looser in this environment. Perhaps the music is more to one's taste. Those with children may be allowed to bring them to class where a gym might have requirements with a minimum age or ability. Some who might not be accepted for membership at a gym may find that they are welcomed in a privately offered group exercise class.

The instructors who teach these classes may be certified, and many of them also teach classes at gyms and have years of experience. Some offer great choreography, high energy, and a safe routine while offering a variety of options according to the athletic abilities of participants. Some of these instructors are highly motivated to provide excellent classes that keep people coming back.

Is That Exercise Class Safe? © Katrena

Disadvantages of "Basement" Group Exercise Classes

Emergency equipment, such as an AED and barrier device for CPR, may not be readily available, and the instructor may or may not be trained in how to handle an emergency situation in a "basement" group exercise area. These facilities may or may not have clear emergency procedures in place, and class sizes may exceed a safe number. If an accident occurred, the facility may or may not have insurance to cover damages due to a group exercise class offered at that location and may or may not have supplies such as ice or gloves. Contact information for a participant's next of kin may not be readily available if an emergency did occur.

The group exercise instructor may not have any training or may have minimal or outdated certifications. Some instructors at these workouts may offer moves that have the potential to cause serious injury to certain populations without offering any alternative positions. Classes that are too large for the area or that allow small children in classes that are full to overflowing might result in injuries as well.

Few group exercise classes offered in these cases offer facilities that are designed for aerobic exercise. The group might be working out on a floor surface that could potentially result in injuries over time or the surface might be carpeted and not appropriate for certain movements due to safety reasons. Most gyms pay fees for rights to play music and for other legal issues while many of the "basement" group exercise facilities lack some of these behind-the-scenes requirements.

Cleaning supplies, disinfection of common equipment and surfaces, and proper infection control procedures may or may not be in place. Proper ventilation and temperature control may also be lacking in the "basement" style of group exercise, and the workout area might have potentially hazardous furniture or supplies in close proximity to participants.

Although these classes might save people money in the short term, the deal might not seem as sweet if one regularly attends the classes. Some people end up paying more for this style of workout than they would pay for a gym membership with a much wider variety of fitness opportunities over the long haul. Someone who drops a gym membership planning to attend this style of exercise may be taking a big chance. The instructor may not be working under any sort of contract – if he or she suddenly decides to stop teaching for whatever reason, this could leave the group scrambling for options and may result in added fees to re-join a gym.

If the instructor or the instructor's child(ren) become ill, the class might be cancelled, leaving patrons of this style of workout with fewer options for exercise. Sometimes people might bring sick children to one of these workouts or come clearly contagious, potentially exposing numerous adults and/or children to infections when a gym would have policies regarding sick kids and may be able to offer a substitute instructor or alternate workout if the instructor is ill and unable to attend.

Many gyms screen potential members and employees. For example, background checks and drug testing might be required for employment. Those with certain criminal records may be denied membership rights. This sort of screening may or may not occur with the private group exercise setting. If childcare is offered during the "basement" group exercise class, those who are watching the children may or may not be well suited or qualified for the job.

Unexpected Places for Fitness Classes - Photo by Nyttend at Wikimedia Commons

 Group Exercise in the Community

As our society tends to become less fit, I think it is great to see additional exercise opportunities that may reach more people. Many people have found great workouts, wonderful friends, and a healthier lifestyle with group exercise classes offered in community buildings, churches, and other areas that haven't traditionally offered that sort of service in the past.

However, it is important to be savvy when making exercise choices and to consider factors that have the potential to cause injury, problems, or even a tragedy and to check with one's healthcare provider before beginning any exercise program. A wide variety of situations are out there, both in gyms and in the community. Make sure those fitness decisions become a great investment for one's future health!

Visit the Fit Tips 4 Life site map for more great articles on fitness.

Great Playlist for Kids Exercise – Fun Dancing Songs #1

Fun music can get kids and the adults in the mood to dance! Dancing is one of my all-time favorite forms of exercise, and my daughters and I have a blast with this playlist #1. It includes some faster beats, some slower beats, newer music, a bit of nostalgia, but most of all a fun time together with my children.

African Dancing and Drumming for Exercise © Katrena

Funga

I particularly like the version of Funga from a group that I have met personally called The Healing Force. My kids participated in several drum circles with them, and they have sung Funga while playing the drums. We like to try some African dance moves to this welcoming song, which can set the tone that everyone is welcome to work out together. It can also be a great workout to pretend to play the drums along with the music. This song provides an opportunity to teach a little about African culture and instruments as well.

Family Princess Dancing © Katrena

Put It Together (Bibbidi Bobbidi Boo)

My girls love Disney princesses and Put It Together from Cinderella II. This is an upbeat modern version of the traditional Bibbidi Bobbidi Boo reminiscent of the original Cinderella. It can be fun to be a princess for a moment and swirl around the room and imagine dancing with a prince (or princess). This is also a fun one for playing freeze dance, where everyone stops moving when you pause the music. I also like the original version and we have had lots of fun playing follow-the-leader while moving to the music. How exciting to see the kids following my every move when I don't even say a word!

Move to the Beat - Photo by adrian 8_8 at Wikimedia Commons

Lean On Me

Ah, now we're moving back in time a bit with Lean On Me. The lyrics on this one are particularly uplifting, and this song made it to The Rolling Stone's The 500 Greatest Songs of All Time list. The slower beats per minute work well for adding squats and lunges if you want to go for a higher heart rate, or you might try a few simple hip hop or break dancing moves. Yep - I said break dancing, although I know that it's known as simply breaking today, but I come from that older era and fondly remember when my brother and his friends kept our basement floor well waxed because they wanted to be able to spin! We don't do the fancy moves these days, but adding something like a Top Rock in there can keep everyone's interest up and add a little challenge.

Tinikling Dance for Kids and Adults - Photo by Nestor Cruz at
Wikimedia Commons

Bakya Dance

Very few people have heard of this song, but my oldest daughter learned how to do tinikling last year, and I just had to add in a Philippine folk dance into the mix. Older kids may particularly like the challenge of learning how to do the dance with bamboo rods, but you can also get a good workout substituting bands or even dancing without any extra equipment. You can tap your legs twice and then clap once to get a similar sound to the sound of the rods with traditional tinikling. I've also seen tinikling choreography to other types of music. Trying tinikling and learning about the history of this dance has been a great learning experience for us.

Monkey Song for Getting in Shape - Photo by Rob at
Wikimedia Commons

I Wan'na Be Like You (The Monkey Song)

How fun to move like a monkey! This song from Disney's The Jungle Book movie is one of my favorites for exercising. We do monkey arms out to the side by raising our elbows while alternating squats. We also do monkey arms to the front by alternating lifted arms. It is fun to pretend to play different instruments while moving the arms side-to-side or up and down – we might pretend to play a trumpet, saxophone, trombone, tuba, or any other instrument that comes to mind. I was called a monkey more than once as a child, so why not act a little like one with my own kids?

Magic Carpet Ride Can be Fun to Imagine © Katrena

A Whole New World

My daughters suggested this one and at first, I wasn't so sure, but I quickly discovered that they were absolutely right on target with A Whole New World. It is a very soft and sweet song from Aladdin, yet there is something sort of magical about imagining flying on a magic carpet! This one works great for cooling down, practicing balance, or stretching. Even my youngest particularly likes the slow and simple moves that seem less intimidating than some of the ones with the faster beats.

I hope you will enjoy this list of songs and that it will inspire you to get fit together as a family! I also have a kids playlist #2 with more great songs that can get everyone up and moving. You might also want to check out my playlist that combines some newer and older tunes together and Katrena's Glow-in-the-Dark exercises and playlist for a cool and exciting fitness idea. See Fit Tips 4 Life for all of Katrena's fitness articles!

Norovirus or Food Poisoning or Stomach Flu Causing Gastroenteritis?

Gastroenteritis Symptoms and Preventive Tips

When the stomach and intestines become inflamed, misery can quickly set in as the person experiences a condition called gastroenteritis. Symptoms such as stomach cramps, nausea, vomiting, and diarrhea occur with gastroenteritis. It's not pretty and people welcome these symptoms about as much as they would welcome having head lice or getting a case of poison ivy. Many people recover within a few days after experiencing gastroenteritis, but some may experience serious symptoms and even death in severe cases.

What is stomach flu?

The stomach flu is simply a common lay term often used whenever someone has gastroenteritis, regardless of the cause. The flu, or influenza, is a respiratory illness caused by a virus that often results in symptoms such as a fever and sometimes chills, cough, muscle aches and fatigue, headache, sore throat, and/or runny nose. Some people, particularly children, may experience vomiting and diarrhea with influenza, but intestinal symptoms are not as common as the other symptoms.

Food Poisoning and Foodborne Illness Symptoms – Photo by Katrena

What is food poisoning?

Food poisoning, now known as foodborne illness, results from ingesting food or drink that contains one of 31 known pathogens with resulting symptoms of cramping, nausea, vomiting, diarrhea, sometimes accompanied by fever and/or dehydration. Additional substances are also being studied for potential health risk. Although food poisoning may be caused by a virus, including norovirus, foodborne illness can also result from quite a few different sources, the most common of which include:

• bacteria
• fungi
• parasites

Photo by GrahamColm at en.wikipedia

What is norovirus?

Noroviruses are a group of viruses that share certain characteristics. Norovirus is the most common cause of gastroenteritis in the United States with estimated numbers of 20 million annual cases. Foods more commonly associated with a norovirus outbreak include raw foods, fresh produce, or shellfish. People can be infected with norovirus over and over again and no vaccine exists at this point to prevent the illness, so preventive measures can be helpful in preventing its spread.

Safe Food Handling Tips – Photo from Wikimedia Commons

Tips for keeping foods safe

Although foodborne illnesses and norovirus can spread easily, here are some ways to help prevent the spread of pathogens that can cause gastroenteritis:

• Use proper hand hygiene – properly washing hands with soap and water is more effective in combating norovirus than using hand sanitizer.
• Keep surfaces for preparing foods clean.
• Wash produce and raw foods.
• Properly cook meats and eggs
• Ensure that perishable foods are stored in the refrigerator (40 degrees F or less) or freezer (0 degree F or less) within two hours.
• Avoid preparing foods while experiencing symptoms of norovirus infection and three days after the symptoms subside.

Can Foodborne Illness Cause Autoimmune Diseases? - Photo by Nephron at
Wikimedia Commons

Serious symptoms and immune responses to foodborne illnesses

Gastroenteritis usually runs its course within a few days and most people fully recover. However, some persons may experience serious signs and symptoms of dehydration and other complications of norovirus, foodborne illness, or gastroenteritis. Some populations may experience a variety of immune responses that have the possibility of resulting in chronic or serious conditions, such as:

• autoimmune disorders
• arthritis
• Guillain-Barré syndrome
• inflammatory bowel disease
• kidney failure

Some cases could lead to life-threatening events and death, so it is important to contact one's healthcare provider if experiencing serious or prolonged symptoms of gastroenteritis. Those who are older, very young, have chronic health conditions or are at risk for complications should be particularly watchful of symptoms, ask questions, and voice concerns with a healthcare provider if experiencing gastroenteritis.

Dogs May Help Seniors Enjoy a More Active and Healthier Lifestyle

Photo by Rainer Spickmann at http://commons.wikimedia.org/wiki/File:Langhaardackel_merlin_2005.jpg

They say that a dog can be man's best friend, but can those furry fellows actually help their owners and people nearby to enjoy a healthier and more active life as they age?

Most Aging Adults Do Not Get Enough Exercise

A significant percentage of older adults do not participate in the recommended 30 minutes of moderate intensity physical activity on five or more days per week. A sedentary lifestyle is listed as one major risk factor for serious health conditions such as diabetes, heart disease, and stroke which can lead to multiple disabilities and a decreased quality of life. According to a CDC article "Promoting Active Lifestyles Among Older Adults," maintaining a regular exercise program has the potential for many benefits for seniors, including:

• Delayed functional limitations
• More independence
• Reduced pain due to arthritis in the knees
• Better quality of sleep
• Fewer symptoms of depression
• Less cognitive decline and memory loss
• Lower medical expenses

Photo by Kenneth Allen at http://commons.wikimedia.org/wiki/File:Walking_the_dog,_Cranny_-_geograph.org.uk_-_1653204.jpg

Walking a Dog May Keep Seniors From Becoming Sedentary

A Journal of the American Geriatrics Society September 2006 article “Dog Ownership, Walking Behavior, and Maintained Mobility in Late Life,” by Roland J. Thorpe et. al. compared the mobility of dog owners and non-dog owners and their exercise habits.

According to that study, approximately 1/3 of seniors who owned dogs walked their dogs at least three times per week. Those who walked their dogs at least three times per week were more likely to have more rapid walking rates and to walk at least 150 minutes per week when compared to dog owners who did not walk their dogs. These rates were similar to those of a similar age who walked at least 150 minutes each week who did not own dogs.

The study looked at the groups again three years later and discovered that the seniors who regularly walked their dogs were about twice as likely to walk at least 150 minutes per week than each of the other groups. Perhaps seniors find meaningful activities, such as the need to walk a dog, to be a good motivating force to remain more active over the long term.

Dogs may also help seniors to recover more quickly after a stroke. A 2010 article (vol. 27, issue 2) in NeuroRehabilitation detailed a study in which dogs helped people to recover more quickly after a stroke. A rehabilitation dog significantly helped participants to regain greater speed and progress faster through walking gaits when compared the use of a cane.

What about older adults who cannot or do not wish to own a dog? A bit of creativity can help those who wish to seek out dog walking opportunities in their neighborhoods. Several options for walking a dog without owning one might include:

• Walking a dog of a nearby relative, friend, or neighbor
• Fostering a dog
• Contacting a local Humane Society, animal shelter, veterinarian, or dog rescue center to volunteer to walk a dog(s) on a regular basis

Photo by Rocktendo at http://commons.wikimedia.org/wiki/File:AG_Cody.jpg

Dogs May Help Improve Overall Health in Seniors

Various studies have looked at depression and mood scores in seniors and how a dog might affect those scores, but the results have been mixed. One small study indicated that elderly residents who were visited by a dog enjoyed the time together, but only one person in the study had improved scores on mood and social interaction. I worked as a cancer nurse for 17 1/2 years, and I found that many patients greatly missed their pets and were thrilled if the animal was allowed to come up to the unit. My grandmother, who liked her daughter's dog to the point where she made him a quilt, was pleasantly surprised to see the pooch one day during a lengthy hospital stay.

Some studies have found that dogs can be great at facilitating interactions when out in public. Other people may be more likely to interact with a senior who is walking a dog. I must admit my kids and I might talk a bit more with someone who has a dog. Sometimes a dog can be a great conversation starter when people are not sure how to begin interacting. The Eden Alternative is just one program that contends that dogs and other animals can improve the quality of life for many older adults.

A study cited in a January 8, 2006 article in Science Daily showed that older adults particularly enjoyed visits with a dog alone rather than dog visits accompanied by other folks. Perhaps people feel more connected to a dog when they can simply interact without interruption.

Many people have heard of Seeing Eye dogs that help people with sight impairments, but many animals are also trained to serve in other ways. Trained service dogs might open doors, detect an upcoming seizure, or assist with activities of daily living. Some organizations, such as America's Vet Dogs and Patriot PAWS, specialize in training dogs to help veterans.

Even dogs that are not specially trained by an organization may help seniors in various ways, from providing companionship to giving them an incentive to survive and thrive despite the many challenges that older adults face. Many seniors are quite good at training dogs and can enjoy a certain satisfaction as a dog masters skills learned under their watchful eye. I have friends who have said that their dogs detected cancer in them and were instrumental in helping them to seek treatment.

Photo by Teeneal at http://commons.wikimedia.org/wiki/File:Bella07.JPG

Dogs May Help Seniors to Enjoy Better Health

Although only about one-third of senior dog owners walk their pets on a regular basis, enjoying a daily walking program with a dog may be beneficial and provide added motivation to remain active for years. Seniors who participate in regular physical activity with a dog along with other healthy lifestyle activities may enjoy greater overall stamina while decreasing the risk for many health concerns. Dogs may assist seniors in maintaining mobility, social interaction, and independence, which can lead to a higher quality of life. Other seniors may find a canine companion to fulfill a simple yet important need to be needed, wanted, appreciated, and loved by another living being.

Learn Hands Only CPR at Hanes Mall in February

Free Hands Only CPR Classes at Hanes Mall

In honor of Heart Month, BestHealth is offering free hands only CPR classes. This simple technique will be taught by trained professionals per the American Heart Association guidelines. Leaning CPR might save a person's life and will give you the opportunity to practice the skill on a manikin with feedback and tips.

Walk-ins are welcome, and the classes will be offered from 11:00 to 2:00 on each Tuesday in February. I have taught CPR, also known as Basic Life Support, for quite a few years, and I have had quite a few people to come back after learning CPR to say that they were so grateful to have learned this important, potentially life-saving skill. One lady mentioned that her grandson had a seizure and became unable to breathe just a few days after taking the class. She performed CPR and got help for him just as practiced, and her grandson is a happy and healthy boy who is going strong today, many years after that frightening time! She never expected to use those skills in that way, but she became eternally grateful for that knowledge.

This class is not geared toward healthcare providers but is a simple class for those who would like to learn the basics of hands only CPR. It will only take a few minutes but can be time well-invested. There is no written test for the hands only CPR class.

Free Hands Only CPR Classes at Hanes Mall in February

Here are the details in a nutshell:
Who? Anyone who would like to learn and practice
What? Learn Hands Only CPR technique
Where? BestHealth (located inside of Hanes Mall in Winston-Salem, NC)
When? FREE classes available every Tuesday in February - walk-ins welcome between 11:00 a.m. and 2:00 p.m.