LIVE WELL Exercise Clinic

06/11/2024

🦴 Is it time to get your bones checked for osteoporosis? 🦴

Osteoporosis is often called the "silent disease" because you might not know you have it until a fracture occurs. But the good news is, early detection can make a big difference!

🇨🇦 In Canada, it's recommended that women and men over 65 should be screened for osteoporosis. Screening typically involves a simple bone mineral density test (DEXA scan), which helps assess the risk of fractures. For those under 65, screening may be recommended if certain risk factors are present, such as:

A prior history of fractures
Family history of osteoporosis
Long-term use of certain medications, like corticosteroids
Early menopause (before age 45)

Early detection and intervention are key to managing osteoporosis and maintaining bone health. Screening helps identify those at risk before fractures occur, so appropriate treatments can be started early.

Don't wait for a fracture to find out! Talk to your doctor about osteoporosis screening and take control of your bone health today! 💪🦴

01/11/2024

Some people think money, fame, or status give them power, but it's really your mitochondria! These tiny powerhouses keep your body running every day. Want to keep them strong?

Here are 3 simple tips to boost your mitochondrial health:

1. Eat a varied and balanced diet rich in antioxidants and healthy fats - foods like berries, leafy greens, and nuts to protect your mitochondria.
2. Get regular exercise—even 20 minutes a day can make a big difference!
3. Prioritize good sleep to help your mitochondria recharge and function at their best.

Keep your real power source thriving!

16/10/2024

At LIVE WELL, we believe that fitness should be fun! 🎶💃 That's why, every quarter, we host a special Dance Day—where we cut loose and get moving to the beat! 🕺 It's not about perfect moves; it's about big smiles.

But don't worry, we're not all about dancing. This is just one of the ways we like to mix things up and keep our members smiling while they reach their goals. 💪 Ready to join the fun?

13/09/2024

❤️ We love when our members come together and support our local communities! And have FUN doing it! 🙌 - A huge shout out to the LIVE WELL Bowmanville members who raised over $900 for their local hospital foundation! ❤️

A huge thank you to LIVE WELL Exercise Clinic for choosing Bowmanville Hospital Foundation as their charity of choice during Spirit Week! 🎉 Their incredible team came together and raised $907 for the We Care, We Can Campaign.

Third-party fundraisers like this are bringing us closer to making the Bowmanville Hospital redevelopment a reality. Together, we’re creating a healthier future for Clarington! Want to make a difference? Visit WeCareWeCan.ca or click the link in our bio to learn more and see how you can get involved.

07/09/2024

🌍✨ Discover Self-Care from Around the World ✨🌍

Self-care is universal, but how we practice it can vary beautifully across cultures. This week, we’re diving into some incredible self-care traditions from around the globe that you can easily incorporate into your daily life. 🌱

✨ Hygge (HOO-gah) – Denmark: Create a cozy atmosphere at home and enjoy simple pleasures with loved ones. 🕯️🍂

✨ Fika (FEE-kah) – Sweden: Take a mindful break with coffee or tea and connect with a friend or simply savor the moment. ☕🥐

✨ Abhyanga (ahb-YAHN-gah) – India: Practice self-massage with warm oils to relax and rejuvenate your body and mind. 🧴💆‍♀️

✨ Hasya Yoga (HAH-sya) – India: Combines deep breathing with laughter to boost your mood and connect with others. 😂❤️

✨ Inemuri (EE-nay-MOO-ree) – Japan: Embrace the art of brief, restorative naps to recharge your body and mind. 😴💤

✨ Friluftsliv (FREE-loofts-leev) – Norway: Connect with nature daily, no matter the weather, and embrace the peace of the outdoors. 🌲🌧️

Bring a bit of the world into your self-care routine and see how these practices can enrich your well-being. 🌟✨

Which one will you try first? Let us know in the comments! 👇

31/08/2024

🧐 Are You Eating Enough Protein?

As we age, our protein needs actually increase to help maintain muscle mass, support metabolism, and keep us feeling strong and energized. But how do you know if you’re getting enough?

Here’s a quick guide:

👉 Adults over 55 should aim for 1.0 to 1.2 grams of protein per kilogram of body weight each day. For example, if you weigh 160 pounds (about 73 kg), that’s roughly 73 to 88 grams of protein daily.

👉 Not a fan of counting grams? Use the hand portion method! A palm-sized portion of protein at each meal is a simple way to ensure you’re meeting your needs.

💡 High-quality protein sources include lean meats, fish, eggs, dairy, legumes, and plant-based proteins like tofu and quinoa. Mix it up and enjoy a variety of protein-rich foods throughout the day.

💪 Getting enough protein isn’t just about building muscle—it’s about maintaining your health and vitality at every age. Make sure you’re fueling your body with what it needs to stay strong and healthy!

24/08/2024

✨ Top 5 Tips for Keeping Your Shoulders Healthy! ✨

Your shoulders are key players in almost every movement you make, so keeping them strong and flexible is essential. Here are our top 5 tips for maintaining shoulder health:

Strengthen the Rotator Cuff 🏋️‍♀️
Incorporate exercises like external rotations and shoulder presses to build strength and stability.

Stretch Regularly 🧘‍♂️
Keep your shoulders flexible with daily stretches. Try cross-body arm stretches and overhead reaches to maintain range of motion.

Mind Your Posture 🧍‍♀️
Good posture reduces strain on your shoulders. Sit and stand tall, keeping your shoulders back and down.

Take Breaks from Repetitive Movements ⏸️
Avoid overuse by taking breaks during activities that involve repetitive shoulder movements, like typing or lifting.

Listen to Your Body 🗣️
If you feel pain or discomfort, don’t push through it. Rest and consult a professional if needed to prevent injury.

Keeping these tips in mind will help ensure your shoulders stay healthy and strong for all the activities you love! 💪

17/08/2024

🌍 Longevity Lessons from the Blue Zones! 🌿

Did you know there are places in the world where people naturally live longer, healthier lives? These Blue Zones are home to the highest concentrations of centenarians—people who live to be 100+—and have lower rates of chronic diseases like heart disease, diabetes, and cancer. 🧬✨

Want to live a longer, healthier life? Here are 5 habits inspired by the Blue Zones:

Move your Body: 🚶‍♂️ Keep moving all day! Take the stairs, walk instead of drive, and sit less. The key is to integrate movement into your daily life.

Eat to 80% Full: 🍽️ Practice "Hara Hachi Bu" from Okinawa—stop eating when you're 80% full. This simple habit can help you manage your food intake and maintain a healthy weight.

Eat More Plants: 🥦 In Blue Zones, meat is a rare treat. Focus on plant-based foods like veggies, legumes, nuts, and whole grains for a nutrient-packed diet that supports longevity.

Take Daily Breaks: 🧘‍♀️ Stress less by setting aside time each day to unwind. Whether it’s meditation, reading, or catching up with friends, taking a break can boost your health and happiness.

Connect with Your Community: 👥 Strong social bonds are a hallmark of Blue Zones. Spend time with family, friends, or your community—your connections can help you live a longer, more fulfilling life.

Ready to make these habits a part of your daily routine? Start small, and let’s all LIVE WELL together! 🌟

07/06/2024

Are you a walker? If so, congrats! You are taking an important step to improve your health and fitness.

While walking is a fantastic form of cardiovascular exercise, it’s often not enough to age as well as you would like. It's just one piece of the puzzle for achieving optimal health and longevity.

Here's why adding resistance training to your routine can be a game changer:

Builds Muscle Mass: As we age, we naturally lose muscle strength and mass—a process known as sarcopenia. Resistance training can help counteract this loss, keeping you stronger and more capable as you age.
Increases Bone Density: Separate from its muscle-building benefits, resistance training is also crucial for strengthening your bones. This is vital for preventing osteoporosis and maintaining your mobility.
Healthy Body Composition: Resistance exercise is key to maintaining a healthy body composition as we age. Muscles are metabolically active tissues that help counteract age-related changes in metabolism.
Boosts Functional Independence: Have you noticed that tasks you once found easy are now more challenging or even impossible? Don’t let a lack of strength and stamina shrink your world. Resistance training can restore and expand what’s possible for you, ensuring you continue to live fully and independently.
Progressively Challenges You: Resistance training evolves with you. Repeating the same exercises with the same weights can quickly lead to a plateau. At LIVE WELL, we dynamically adjust your workouts, increasing the intensity and variety as you grow stronger and more adept. This keeps your training both stimulating and effective.

Many people are intimidated by resistance training, but you don't need to be. Get the help and ongoing support of a qualified exercise professional to stay safe and progress appropriately for your fitness level.

01/06/2024

Are you exercising enough for health and fitness? 🤔🏋️‍♂️🚴‍♀️

June 1st is National Health and Fitness Day, and it's the perfect time to evaluate how often you're engaging in different types of exercise! Here's a quick guide to help you stay on track:

Balance Training: Aim for 2-3 times a week. It helps improve stability and prevent falls. Simple moves like heel raises or standing on one leg while brushing your teeth can make a big difference!

Resistance Training: Target 2-3 times a week to build and maintain muscle strength. This is essential for aging well and maintaining functionality.

Cardio Exercise: Strive for 150 minutes a week of moderate exercise. Regular aerobic activity boosts heart health, enhances mood, and reduces the risk of chronic diseases.

At LIVE WELL, we're here to support you every step of the way. Let's make regular exercise a priority for a healthier, happier life! 💪❤️

24/05/2024

Summer is almost here! Let's start thinking about how we will stay healthy in the heat now.

Heat illness is strongly related to the Humidex, a Canadian measurement used to assess the combined effects of temperature and humidity on human comfort and heat-related risks.

When humidity is high, we have an impaired cooling ability because our sweat does not evaporate as readily. This can allow our internal temperature to climb.

Environment Canada uses the Humidex to warn us about heat-related illness risk.

A humidex rating of less than 29 is considered comfortable, and moderate-intensity outdoor exercise is not likely to be an issue, but you should still ensure you drink water and keep hydrated.

At a humidex rating of 30-39, most people are uncomfortable but can tolerate the conditions. Prolonged physical activity can increase our discomfort and lead to heat illness, particularly in children, adults 65+ and people taking certain medications.

At a humidex of 40-45, people should avoid physical exertion outdoors.
When the Humidex is above 45, it is dangerous to be outdoors as heat illness is likely. Remember, heat stroke can be a life-threatening illness.

It's important to note that the risk of heat-related illnesses may vary depending on individual factors, such as personal health, acclimatization, and individual tolerance to heat.

It's always crucial to stay hydrated, seek shade or cooler environments, wear appropriate clothing, and be mindful of the signs and symptoms of heat-related illnesses, regardless of the specific temperature.

Though summer is a great time to get outside, it is sometimes prudent to exercise indoors when it is hot and humid. This will allow you to get a better workout without potentially dangerous side effects.

17/05/2024

🌍💓 On World Hypertension Day, observed every 17th of May, we come together to raise awareness about a silent but potent threat to our health—high blood pressure, or hypertension. This condition stealthily paves the way for severe health issues, including strokes, heart attacks, kidney disease, and even dementia. Astonishingly, many of those affected remain unaware of their condition until severe complications arise, such as a heart attack or stroke. Let’s spread the word and empower ourselves with the knowledge to prevent and manage this quiet adversary.

Check out LIVE WELL Exercise Clinic's FREE Blood Pressure Course - How to Lower Your Blood Pressure. https://youtu.be/EwA_S8thyQo

10/05/2024

This week is Canadian Mental Health Week, and the Canadian Mental Health Association is encouraging us to 'Heal through Compassion.'

Compassion = Empathy + Action. It's not about just feeling someone's pain with them but taking genuine action to try and help.

Contrary to what some may believe, giving compassion to others does not deplete our own emotional reserves; in fact, it enhances our happiness and mental health.

Here are some tips for enhancing your capacity for compassion:

🤔 Mindfulness can help you become more aware of your own emotions and the feelings of others. It can also enhance your ability to empathize, which is a critical component of compassion.
👂 Make a conscious effort to listen actively to others. This involves not just hearing their words but also understanding the emotions behind them. Active listening can help you connect more deeply with others and respond more effectively to their needs.
🪞 Spend time reflecting on your interactions with others. Consider how you responded to their needs and how you might show more compassion in future interactions.
💞 Take action and offer genuine support and care to someone who is suffering.

The act of giving compassion can set off a domino effect of kindness. Observing acts of compassion encourages others to be compassionate, suggesting a contagious nature of kindness. 🌈

03/05/2024

Box breathing or square breathing, is a breathing pattern which is widely used for stress management and relaxation.

Box Breathing involves four main steps:

1. Slowly exhale through your mouth, getting all the oxygen out of your lungs.
2. Gently inhale through your nose to a slow count of four.
3. Hold your breath for a count of four.
4. Exhale through your mouth again for a count of four, expelling the air from your lungs.
5. Hold your breath again for a count of four before repeating the cycle.

The breath-hold portion of box breathing helps to regulate the autonomic nervous system by shifting it from a sympathetic (fight or flight response) to a parasympathetic (rest and digest) state. Holding your breath momentarily
allows CO2 to build up slightly in the blood, which can increase the activation of the relaxation response in the body. By controlling your breathing rhythm, you can influence your heart rate and stress levels. Slowing down the breath can signal the brain to calm down.

27/04/2024

The average person needs to drink about 6-8 cups of fluids per day to maintain a fluid balance. Larger people typically require more water than smaller people. Also, if you are more active, in a warmer or drier environment, have drank alcohol, or eaten salty foods, your fluid needs will be higher. Certain medications can increase your risk of dehydration, so be sure to ask your pharmacist if that is a concern for you.

We have some good news for you coffee and tea drinkers: these fluids will count towards your fluid intake goal. Many people worry that caffeine is a diuretic, but if you regularly drink caffeine, the body adapts to it, so it no longer loses the water in these drinks. We are not suggesting that you make coffee or tea your only source of fluids, but there is no need to avoid caffeinated beverages for your healthy lifestyle plan (unless of course, you experience jitteriness, anxiety or insomnia after drinking caffeinated beverages).

Anyone with a history of congestive heart failure or kidney issues should consult their physician or specialist about the right amount of fluids to consume, as these conditions may require a fluid restriction. Additionally, if you find that you are experiencing water retention, which manifests as swelling in the extremities, you may want to reduce your water consumption and consult your doctor.

22/04/2024

Week 2 Spring Cleaning: Health Edition Tasks are here!

This week, you’ll find a variety of activities spanning four key areas of well-being: Mental, Emotional, Physical, and Social Health. Each activity is designed to inspire you to take actionable steps toward improving your health and wellness.

This challenge is more than just ticking boxes; it’s about taking the time to focus on your well-being, making positive changes, and embracing a healthier lifestyle in all dimensions of wellness as we step into spring.

Comment and let us know how you are doing. Don’t hesitate to share your progress, stories, and even challenges. We love to hear from you.

Wishing you a happy & healthy spring!

16/04/2024

Time for a little Spring Cleaning?

As the flowers bloom and the sun shines brighter, it’s the perfect time to dust off the cobwebs—not just in our homes but in all areas of our lives. This spring, LIVE WELL is excited to introduce a unique challenge that invites you to refresh, renew, and revitalize your health and well-being.

It’s time to make room for more joy, health, and vitality in your life with our Spring Cleaning Bingo: The Health Edition!

This week, see how many squares you can check off. Comment and let us know what you decide to tackle. Stay tuned because we have 10 more Spring Cleaning for your health tasks to come next week!

Share the others and get them in on the challenge!

28/12/2020

This year has been trying, to say the least. All of us have felt the weight and stress of the pandemic this year. We like this quote to end 2020 because it reminds us that the pressure of the past year will only make us more brilliant 💎 and beautiful 😍.

This week, we encourage you to look for the ways that 2020 has brought out your best and allowed you to ✨shine✨.

21/12/2020

We thought this was a great quote for this ❄️ holiday week❄️ because we may not be able to see many of our loved ones. This quote reminds us that though we may have empty chairs at our table, our hearts ❤️ are full, and we can still find the joy of the season. This week try to focus on all that is right and celebrate the love, happiness and health in your lives. 🥰 🤗 ❤️

17/12/2020

As we approach the end of a very difficult year, we'd love to take a moment to reflect and be grateful 🙏 for our incredible members. We've truly stayed stronger together 💪 and we are beyond proud of the successes and WINS you've achieved despite the many obstacles along the way.

Today we celebrate the amazing WINS of 2020 Members of the Month and the inspiring stories they've shared 🎉🎉🎉:

⭐ Wendy D from North Delta has more energy, improved flexibility and can now walk faster without getting out of breath!

⭐ Fran from Abbotsford discovered that her community of staff and fellow members at LIVE WELL was just as important as the exercise!

⭐ Betty from New Westminster improved her strength and stamina and looks forward to her workouts two days every week!

⭐ Melanie F from Regina whose blood sugar levels now fall within the ideal ranges and can now move freely without being limited. She can keep up with her family and very often sets the pace!

⭐ Jill G from Vancouver who feels healthier than she has in years! She can enjoy going for long walks and even walking up stairs!

⭐ Zac and Jacqui from Oakville who have reached their goal to live healthy and exercise regularly! They feel better than they have in many years with lots of energy, better sleep, better skin, the list goes on and on!

⭐ John from South Surrey who has lost 40+ pounds and has gained strength, health and a better feeling about his life.

⭐ Candace from South Delta who improved her core and balance so much that she could move freely around her kitchen without having to use her walker!

⭐ Judy from Guildford still has arthritis in many joints but she has improved the mobility in her right knee so much that she is no longer in consideration for surgery!

⭐ Dale from Langley who has lost approximately 25 lbs, now has a A1C almost close to pre-diabetes range, and started running again, which he never thought he would!

⭐ Denise from North Vancouver who shared how exercise is now a central part of her life and how she has more energy, more stamina, and has normalized her blood pressure through positive lifestyle changes!

We are blown away by your achievements and so honoured to be supporting your health journey. Cheers to all these WINs in 2020! 🤩🙌🎉

14/12/2020

We love ❤️ this quote because it reminds us that our health impacts the ones we love; therefore, taking time to take care of our health benefits our loved ones and us.

Think about your health vision. Likely it involves spending time and engaging with those you love. 💑

Your health is a gift 🎁 that you can share with others. Who is benefiting from your gift of health this holiday season? ☃️❄️

07/12/2020

A LIVE WELL staff member 💁 shared this week’s quote and we like it because it reminds us that resilience is what matters.

✨Greatness✨ is found in staying true to your values and goals and not giving up in the face of adversity. We have all faced adversity this year, but that makes anything that we have accomplished that much sweeter.

Take a moment today to congratulate 🎉 yourself for the resilience you have shown and continue to show. Finish 2020 strong. 💪

03/12/2020

An Alberta research project to increase exercise in cancer survivors is expanding across Canada! 🇨🇦 https://ucalgary.ca/news/researchers-work-increase-exercise-among-cancer-survivors-expands-across-canada

Based on the success of the local study that included more than 2,300 participants over the past four years, the benefits reported include:

🌟 Improvements in cancer-related fatigue
🌟 Improved emotional well-being
🌟 Enhanced overall quality of life
🌟 Improved functional well-being
🌟 Improved strength, aerobic fitness, flexibility, and balance

What is one☝️way you can start moving this week to start reaping all these evidence-based benefits of exercise?

Calgary-developed app to gauge effectiveness of exercise in treating rural cancer survivors

01/12/2020

Further research shows that even ten minutes 🔟 of exercise can have an effect on your brain health and help slow the progression of dementia: https://www.washingtonpost.com/health/mild-cognitive-impairment-helped-by-exercise/2020/11/27/abc2925c-2e82-11eb-860d-f7999599cbc2_story.html

🌟 If you haven't already, take 10 minutes today to get moving 🏃 to improve not only the health of your body but also your mind! 🧠

Hacking the chemosensory system with a scent may enhance exercise motivation.

30/11/2020

We liked this quote as December ☃️❄️ arrives at our door.

We must remember to be kind ☺️ to ourselves and one another to get through the challenges we face this winter.

While it is not always easy to always be kind, it is the one choice you will likely never regret. 🤗💗

27/11/2020

The news 📰 this week isn't a surprise: Canadians are eating more, moving less, gaining weight and experiencing anxiety, stress and depression. A survey released early in the week found that one-third of Canadians have gained weight since March, and one-third are exercising less: https://www.cp24.com/news/canadians-gaining-weight-due-to-covid-19-driven-inactivity-stress-eating-poll-1.5201938

𝐁𝐮𝐭 𝐦𝐨𝐯𝐞𝐦𝐞𝐧𝐭 𝐢𝐬 𝐚𝐥𝐰𝐚𝐲𝐬 𝐭𝐡𝐞 𝐚𝐧𝐬𝐰𝐞𝐫 - as seen by three separate studies including:

⭐ This study outlined in The New York Times yesterday underscoring the pervasive and immediate effects of barely 10 minutes of exercise: https://www.nytimes.com/2020/11/25/well/move/exercise-omics.html

⭐ You have heard that sitting is the new smoking - this study shows us exactly how much exercise we need to offset sitting all day for meetings: https://www.sciencealert.com/getting-a-sweat-on-for-30-40-minutes-could-offset-a-day-of-sitting-down/amp

⭐ For the first time the WHO has released physical activity guidelines that include those with chronic conditions. People with chronic conditions should do at least 150 to 300 minutes of moderate aerobics per week or at least 75 to 150 minutes of vigorous aerobics weekly. A few times per week, we should incorporate strengthening and balance exercises to enhance their abilities to function well and prevent falls: https://www.cnn.com/2020/11/25/health/world-health-organization-physical-activity-guidelines-wellness/index.html

It's time ⏰ to get moving and we encourage you to try for even 10 minutes today to 💥 boost💥 your health!

A new poll suggests many Canadians are gaining weight because they're eating more and exercising less during COVID-19 pandemic.

24/11/2020

You can dose exercise like a drug 💊, and research contines to show how .

This amazing article looks at the benefits of exercise for the over 50s. Fascinating! 💥 https://www.livestrong.com/article/13729514-exercise-benefits-over-50/

On this Tip Tuesday we want to remind you that consistency is fundamental for your exercise habit. 😃💪💚

Exercise is important for everyone, but especially for older adults. As you age, exercise can help you ward off diseases and continue living indepdently.

23/11/2020

This has been a stressful year full of challenges and many of us are starting to feel weary as the COVID-19 numbers are on the rise again. This quote reminds us that we have come this far and now is not 🙅 the time to give up. We must stay safe and strong together. ❤️

Exercise 🏃 is more important now than ever. There is some research to suggest that regular exercisers may have a better vaccine response than non-exercisers. If you are worried about your safety while in the clinic, please talk to us. Our goal is to keep you moving. We can connect you with our at-home options (On-Demand or Livestream) if they feel more comfortable for you.

The key 🔑 is to have a plan so you can continue to exercise rather than taking the approach of quitting and picking it up again when this is all over. The body follows a ‘use it or lose it’ principle. We lose our fitness and strength relatively quickly as compared to how long it takes to build it. You didn’t come this far, to only come this far. 💪😃💙

20/11/2020

💥Sara Hodson💥, Founder & CEO of LIVE WELL Exercise Clinic and our member Anne were featured in the Eat Real To Heal Podcast with Nicolette Richer!

↗️ Click to listen in on how movement equals health and for tips on how you can start getting moving today: https://nicolettericher.com/podcast

Nicolette Richer

17/11/2020

The Mental Health Index from October from 2020 shows half of Canadians are having mental health challenges:https://www.morneaushepell.com/sites/default/files/assets/paragraphs/resource-list/canadaengmhioctober2020finalv2.pdf

𝐖𝐞 𝐜𝐚𝐧 𝐭𝐚𝐤𝐞 𝐚𝐜𝐭𝐢𝐨𝐧 💪 𝐭𝐨 𝐬𝐮𝐩𝐩𝐨𝐫𝐭 𝐨𝐮𝐫 𝐦𝐞𝐧𝐭𝐚𝐥 𝐡𝐞𝐚𝐥𝐭𝐡. 𝐇𝐞𝐫𝐞 𝐢𝐬 𝐡𝐨𝐰:

✅ Exercise: As little as 10 minutes can boost endorphins and improve mood. We know that Exercise eases anxiety: https://www.psychologytoday.com/ca/blog/integrative-mental-health-care/201810/how-exercise-reduces-anxiety

✅ Take deep breaths. Studies show deep breathing helps calm minds and cope with stress. This is a great breathing exercise that only takes two minutes: https://elemental.medium.com/a-2-minute-relaxation-for-your-core-621790ef0865

✅ Eat to support mental health: Harvard’s primer on the best foods to eat points to Omega 3s like salmon and walnuts, magnesium found in spinach and B vitamins: https://www.health.harvard.edu/blog/nutritional-strategies-to-ease-anxiety-201604139441

✅ Stay hydrated.

✅ Get good sleep.

On this Tip Tuesday, take your mental health into your own hands. We are here to support you however we can! 🤗

Regular physical activity reduces generalized anxiety and panic attacks.