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Exercise: the natural high

Mental and emotional benefits of cardio often overlooked

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While the majority of fitness research efforts focus on the physical and health benefits of exercise, there is a growing body of work demonstrating that exercise promotes wellness and mental health.

The physical benefits of exercise are vast and varied from improved cardiovascular function and immune system boosting to disease prevention such as diabetes and obesity. The physical benefits of exercise also tend to focus on looking better: leaner waists, greater muscularity, trim thighs, etc. And often the less-visible-more-mental health benefits of exercise are taken for granted or overlooked. We become more focused on how we look and forget observing how we feel.

Nonetheless, the mental health benefits of exercise are as equally profound and in some instances are more noticeable. Exercise improves mental health by curtailing depression, promoting a positive self image and body image, which is linked to a higher self esteem.

Judith Easton, personal training director at Galter Life Center in Chicago notes, ā€œExercise leads to an increase in energy and to better sleep patterns, which may also explain why it is so helpful to people with depression. Low energy and poor sleep are common symptoms of depression.ā€

Through exercise we feel better. You donā€™t have to be suffering from a diagnosed mental illness to get significant mental health benefits from exercise. Well being is part of the exercise payoff.

ā€œPhysical exercise whether it is at the gym with my personal trainer or out in my garden, provides me with a certain peace of mind and tranquility like nothing else,” says Michael Faubion, one of my clients. “The act of doing something that improves your physical and mental health is tremendously rewarding.ā€

Another client, Kevin Nicholson, says, ā€œI derive numerous mental health benefits from exercise.Ā  The endorphins make you feel good, the exertion relieves built-up stress, and when I am done I have a sense of accomplishment.ā€

The Mayo Clinic is clear to point out that the links to mental health benefits of exercise are not as clear as physical results. Particularly, imprecise are the links between anxiety, depression and exercise.

However, according to Mayo, exercise helps mental health in many ways, which may include releasing feel-good brain chemicals like endorphins that may ease depression and curtail anxiety. Exercise can also reduce immune system chemicals that can worsen depression and increase body temperature, which may have a calming effect.

Researchers at Duke University demonstrated several years ago that exercise has anti-depressant qualities by improving brain function and stimulating the production of endorphins, the feel-good chemicals produced in the brain. Endorphins are natural opiates that are chemically similar to morphine and also act as natural pain relievers.

In addition to the physiological benefits of exercise there may be noticeable psychological and emotional benefits as well. In particular the stress-release properties to exercise can be profound and exercise can boost your self-esteem and self-confidence and allow you to feel better about your appearance.

Exercise can also be used as a positive coping mechanism toward warding off or thwarting depression and anxiety and is a healthier alternative to dwelling on how badly you feel or resorting to substances such as alcohol to make you feel better.

Other mental health benefits to exercise are better sleep habits, a higher sex drive and a more positive upbeat attitude. And while these benefits are not readily measurable, it is clear that just about everyone will feel better after exercise.

It is important to note that exercise should not be a substitute for medical advice and that before engaging in any form of exercise a physicianā€™s permission and guidance is recommended.

So just how much exercise is enough to reap the mental health benefits of exercise? Every little bit of exertion will help. And doing 30 minutes or more of exercise a day, three to five days a week can significantly improve oneā€™s mental health and state of being.

Be sure to include some form of cardiovascular activity and consider including mindful exercise like yoga and meditation. Both according to Easton ā€œanswer the need to have down time along with the need to quiet down and look within.ā€

Yoga participants often say they feel more centered and calm, along with the physical benefits of stretching and building strength.

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JK Rowling condemns history-making transgender Paralympian

Valentina Petrillo will race again Friday after failing to qualify in 400m final

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Valentina Petrillo (Photo courtesy of Valentina Petrillo's Instagram page)

Valentina Petrillo ran her personal best Monday at the Paralympics in Paris, but it was not enough to qualify for Tuesdayā€™s finals in the 400m T12 competition. Losing to two cisgender women was also not enough to quell a social media firestorm of transphobia and hate directed at the first out trans Paralympian runner.

Hajar Safarzadeh Ghahderijani of Iran was first across the finish line, followed by Venezuelaā€™s Alejandra Perez. Petrillo, the Italian sprinter, finished third with 57.58.

ā€œI tried until the end, I couldnā€™t do it,ā€ Petrillo, 51, told reporters after the race. ā€œI missed that last straight. I pushed harder than this morning and I tried. They are stronger than me. There is nothing I can do. I had to do 56 to get into the final. Itā€™s impossible, 57.58. I have to be happy even though Iā€™m a little upset.ā€ 

Petrillo also spoke indirectly about haters, but what concerned her most, she said, was the perspective of her son, 9-year-old Lorenzo, who calls her ā€œDad.ā€ 

ā€œI hope my son is proud of me,ā€ Petrillo, said, amid tears. ā€œThatā€™s important to me because Iā€™m a trans dad, itā€™s not everyoneā€™s dream dad. But I hope he will be proud of me. I hope he will always stand by me, I hope that he loves me even if I am like this. I canā€™t help it if Iā€™m like this, Iā€™m sorry. Donā€™t treat trans people badly. We suffer. Itā€™s not fair. We donā€™t hurt anybody.ā€ 

JK Rowling disagrees. 

In a social media post on what was Twitter, the outspoken opponent of trans rights and inclusion denounced Petrillo as an ā€œout and proud cheat.ā€ 

Others condemned Petrillo as a ā€œpervert,ā€ a ā€œdisgraceā€ and of course, a man, and a ā€œbiological maleā€ who ā€œrobbed a young disabled womanā€ of her chance to compete.Ā 

Petrillo has one more chance to compete for a medal this Friday in the 200m T12 visual impairment competition. Sheā€™ll compete against Katrin Mueller-Rottgardt of Germany.

ā€œBasically, everyone should live how they like in everyday life,ā€ Mueller-Rottgardt told the German tabloid Bild. ā€œBut I find it difficult in professional sports. She lived and trained for a long time as a man, so thereā€™s a possibility that physical conditions are different than for someone who comes into the world as a woman. So, she could have advantages from it.ā€ 

For her part, Petrillo is not letting detractors stop her from running as the woman she is and living as the woman she is. 

ā€œThere are lots of people dying only for being trans, people are killed because they are trans, people commit suicide because they are trans and lose their jobs, or are not included in sport,ā€ she said. ā€œBut I made it. If I can make it, everyone can make it.ā€ 

As for so-called ā€œadvantages,” Petrillo cites a study funded by the IOC ā€” and published in April in the British Journal of Sports Medicine ā€” showing that trans women are actually at a physical disadvantage compared to cis women across several areas, including lung function and lower body strength.

ā€œThis means rather that I have a disadvantage, because apart from anything else, going through hormonal treatment means I am going against my body so against the biology of my body and thatā€™s certainly something thatā€™s not good for it,ā€ Petrillo told the Associated Press in an interview in a suburb of Bologna, where she lives and works in the IT sector. 

She was diagnosed with Stargardt disease, a degenerative eye condition, at the age of 14, and can only see 1/50thĀ of what most people can. Petrillo cannot drive and uses public transportation to get around, and told me in aĀ 2020 podcast interview thatĀ the trauma of her disability has haunted her all her years.

ā€œI tried to lead a normal life as much as possible,ā€ she said through a translator.Ā Ā 

Although her condition forced her to give up running as a teen, she picked it up again in her 40s, telling me it felt empowering, ā€œKnowing I have two good legs,ā€ she said. ā€œRunning is life.ā€

But it was not enough. Petrillo, who was raised as a boy, had been keeping a secret since she was a child, saying that even at age seven, she knew who she was. ā€œI didnā€™t feel like myself.ā€

ā€œI decided to transition after years of fighting myself and not understanding what was the problem,ā€ Petrillo said. ā€œIt was a very difficult decision.ā€ 

Petrillo came out to her wife, Elena, in 2017, just one year after they wed. With Elenaā€™s support, she transitioned in 2018 and started her medical transition the following January. They remained married, for a time, and have another child in addition to Lorenzo. ā€œMy wife is very supportive,ā€ Petrillo told me in 2020. ā€œ99 percent of the stories end up in divorce, but my wife is the most important love of my life.ā€ 

Elena and Valentina have since divorced but remain friends. She and Lorenzo and Petrilloā€™s brother, Francesco, were in Paris to cheer her on.

ā€œFamily is everything,ā€ she said this week.Ā 

Petrillo won 11 national competitions in the male T12 category between 2015 and 2018, then won gold in her first official race as the woman she is, in the 100m, 200m and 400m T12 events at the 2020 Italian Paralympics Championship. Last year, she won two bronzes at the World Para Athletics Championships. 

In that competition, she narrowly beat Melani Berges of Spain, who placed fourth in the semifinal. That meant Berges didnā€™t qualify for the final and missed her chance to make it to the Paralympics.

Calling it an ā€œinjustice,ā€ Berges told Spanish sports site Relevo that she ā€œaccepts and respectsā€ trans people, but ā€œwe are no longer talking about daily life, we are talking about sport, which requires strength, a physique.ā€

The International Paralympic Committee says it ā€œwelcomesā€ Petrillo, who is not the first out trans Paralympian. That honor belongs to Dutch discus thrower Ingrid van Kranen, who finished ninth in the 2016 Rio Games. The rules of the World Para Athletics organization state a person who is legally recognized as a woman is eligible to compete in female categories. She legally changed her name and gender in 2023. 

Back in 2020, Petrillo told me the 200m race she will compete in this Friday is her favorite, because of the performance of her personal hero, 1980 Olympic champion Pietro Mennea, who holds Italyā€™s world record in the event.Ā 

ā€œIā€™m dreaming about this,ā€ she said, recalling the memory of seeing him compete when she was seven years old. ā€œThe determination that Mennea showed was something he taught all of us. That is how I feel when I am running. That same determination and that same drive.ā€ And she said again, ā€œRunning is life.ā€  

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United Night Out at Audi Field on Aug. 24

Enjoy world-class soccer with the community

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United Night Out (Washington Blade file photo by Kevin Majoros)

Enjoy world-class soccer at Audi Field and celebrate United Night Out on Aug. 24. Bring your friends and family for an evening full of fun and inclusivity. Experience the thrill of the crowd at Audi Field, have some delicious food at the concessions, and cheer on DC United as they take on Dallas FC.Ā Visit D.C. Unitedā€™s website for tickets.

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DC Unitedā€™s Pride Night is back

Tailgate at Heineken Hall to provide exclusive giveaways

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DC United hosts Pride Night Out. (Washington Blade photo by Kevin Majoros)

DC United will host the 13th annual ā€œPride Night Outā€ on Saturday, Aug. 24 at 7:30 p.m.

There will be a special tailgate in Heineken Hall at 6 p.m., providing exclusive giveaways and swag. When purchasing tickets, please use the same email used for your Ticketmaster account, and your tickets will be transferred. Proceeds from the ticket sales will go to Federal Triangles Soccer Club and Team DC.

Tickets start at $41 and can be purchased on DC Unitedā€™s website.

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