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The benefits of two

Getting to the gym can be a drag but having a workout buddy can help you stay focused

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Having a workout buddy can help keep you motivated — but choose wisely. (iStock photo)

Having a partner in crime can be one of the most effective methods in staying with an exercise program and healthy eating patterns.

Notice I said “eating patterns” and not diet — diets don’t work! There’s nothing like having additional support in what can be a long, arduous and overwhelming quest. Taking care of you requires a systematic, well thought out approach and having someone with equal or similar goals can be an excellent motivator.

I have more often than not hired a workout partner to help motivate me. I say hired because I essentially treat the process of finding the right person as an interview for a very important position as I wanted to find the right match. I look for someone with similar goals and a similar mindset and for an essence of motivation that I may not have for myself. Perhaps this person has something I want. I sit down with my potential partner and discuss our common goals, how we both like to workout, what activities we have in common and our strengths and weakness and what we both want most out of a workout partner. Remember what you are looking for most is someone to motivate you and help you stay committed particularly on days when you simply don’t want to work out.

It’s important to find someone who may have similar struggles and barriers. This person may have trouble sticking to a set time or even getting to the gym — here is where you both decide on the same times each week. Put the appointments in your appointment book and treat them as an important commitment that you must stick to. Having your workout partner to answer to will help you get your butt to the gym — not out of guilt, but out of responsibility and obligation. We all have off days and this is when you workout partner can come to the rescue and push you to prevail.

What else can a workout partner do? He or she can push you beyond what you think your limits are or even create a competitive edge to your exercise routine — a healthy competition can be a great motivator. For instance who can run the fastest mile or do the most pushups? This is where it’s important to find someone who is in comparable shape with similar goals for if this person is in much better shape than you are, the relationship may de-motivate you and make it seem as if you are always trying to catch up to your workout partner.  Having a workout partner at a similar fitness level is crucial to your motivation and success.

When looking for a workout partner, take your time, talk to a few different people in whom you think you can thrive off of and try your potential prospects out for a few workouts. Don’t be afraid to be particular and ask for what you want out of a workout partner. After all, you will be with this person likely several times a week so finding a good match can make or break your exercise program.

If you can’t seem to find a good match, there are other options to engage others. Rather than just engage one individual, you can create an exercise group of like-minded people who share similar goals.  Here you have a support network rather than just one person. I recommend three to four other people on your team to keep the group intimate.

Whether you decide on one other person or several, remember variety as well. In either scenario you don’t have to stick to the confines of a gym. Get outside — bike, jog, rollerblade or create your own boot camp routine in a nice park (there are countless in D.C.). Having a workout partner or small group may be an excellent opportunity to hire a personal trainer more economically. Most personal trainers will work with two people at a time and some will create programs for small groups and the cost per person will be substantially less.

Another approach is to take group exercise classes together, which can be intimidating walking into alone. Again, this should be a previously scheduled set appointment and you can make it a habit of following it up with a healthy breakfast or lunch. And you can choose a couple different types of classes again to stave off boredom and make your exercise program well rounded. Try Yoga, spinning, cardio-kickboxing, etc.

Whichever approach you choose, remember it’s all about garnering support, creating camaraderie and having fun in the process.

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Health

UNAIDS to commemorate Zero Discrimination Day’s 10th anniversary

UN agency urges global action to protect human rights

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A UNAIDS anti-discrimination exhibit at Tocumen International Airport in Panama in 2018. (Washington Blade photo by Michael K. Lavers)

As the world marks the 10th anniversary of Zero Discrimination Day; UNAIDS is sounding the alarm on the increasing threats to human rights, calling for renewed efforts to protect the rights of all individuals as a fundamental step towards ensuring health for everyone.

Established by UNAIDS a decade ago, Zero Discrimination Day aims to promote equality and fairness regardless of gender, age, sexuality, ethnicity or HIV status. The progress achieved over the past years is now in jeopardy, however, due to rising attacks on the rights of women, LGBTQ people and other marginalized communities.

UNAIDS Executive Director Winnie Byanyima emphasized the critical link between protecting human rights and safeguarding public health. 

“The attacks on rights are a threat to freedom and democracy and are harmful to health,” she said in a press release. “Stigma and discrimination obstruct HIV prevention, testing, treatment and care and hold back progress towards ending AIDS by 2030. It is only by protecting everyone’s rights that we can protect everyone’s health.”

Despite challenges, there has been notable progress. 

At the onset of the AIDS pandemic more than 40 years ago, two-thirds of countries criminalized consensual same-sex sexual relations. They are now decriminalized in two-thirds of countries. An additional 38 countries around the world have pledged to end HIV-related stigma and discrimination, contributing to positive changes that include 50 million more girls attending school compared to 2015.

To sustain and enhance these advancements; UNAIDS urges global support for women’s rights movements, LGBTQ rights, racial justice, economic justice, climate justice and peace initiatives. By standing with communities advocating for their rights, the U.N. aims to reinforce the collective effort towards a more inclusive and equitable world.

Zero Discrimination Day is observed on March 1.

Events and activities that will take place around the world throughout the month will serve as reminders of the essential lesson and call to action: Protecting everyone’s health is synonymous with protecting everyone’s rights.

“Through upholding rights for all, we will be able to achieve the Sustainable Development Goals and secure a safer, fairer, kinder and happier world — for everyone,” said Byanyima.

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Health

New CDC report finds transgender women at higher risk for HIV

More than 1,600 people in seven cities surveyed

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The Centers for Disease Control and Prevention in Atlanta (Photo courtesy of the CDC)

The Centers for Disease Control and Prevention issued a new study report this week that revealed that restricted by employment and housing discrimination and lack of access to needed gender-affirming healthcare for transgender women increasing the risk of contracting HIV. 

Researchers reviewed data from a 2019-2020 survey, the National HIV Behavioral Surveillance Among Transgender Women, which found that the demographics of HIV/AIDS have been disproportionally high, especially among Black and Latina trans women, who had experienced employment and housing discrimination coupled with lack of access to gender-affirming healthcare.

The Jan. 25 Morbidity and Mortality Weekly Report was based on data studies of more than 1,600 trans women in seven major urban locales. Participants from Atlanta, Los Angeles, New Orleans, New York, Philadelphia, San Francisco and Seattle were chosen by referrals from people and community-based organizations who knew or were part of the local population of trans women.

The study’s researchers noted: “Employment discrimination occurs at the overlapping nexus of poverty, homelessness, incarceration, health insurance, disability, food insecurity and survival sex work. These issues are interconnected.”

The study stated that trans women’s inability to access quality healthcare, including gender-affirming treatment or access to PrEP, and can expose them to potential incarceration as many turn to “survival sex work” and violence, which increases the risk of contracting HIV. 

The study’s author’s pointed out: “When economically marginalized transgender women are refused employment, this refusal cyclically contributes to economic hardships. This analysis …demonstrates the importance of transgender women working and living with dignity and without fear of unfair treatment.”

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Health

A Whole New Perspective on Well-Being

The Mather’s team recognizes that everyone’s wellness journey is completely unique to their life experiences and influences.

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The Mather is incorporating biophilic design—a design approach to facilitate access to nature or things that replicate natural patterns.

It’s easy to spot the distinctive, elegant silhouette of The Mather, a Life Plan Community for those 62+ opening this spring in Tysons, Virginia. What is not apparent to the naked eye is The Mather’s unique wellness philosophy, which is literally built into the community. 

The Mather’s team recognizes that everyone’s wellness journey is completely unique to their life experiences and influences.

Nature is one of the important factors that contribute to well-being. So The Mather is incorporating biophilic design—a design approach to facilitate access to nature or things that replicate natural patterns. This can include interior spaces with sightlines to a garden, choosing natural wood and stone as interior materials, or incorporating fragrant flowers and plants indoors to spark memories and provide tactile opportunities such as gardening. 

Residents of The Mather will be able to select from plentiful amenities, programs, and other offerings to target their personal wellness goals and preferences.

“Providing biophilic design within interior settings connects residents to the natural world,” says Mary Leary, CEO and President of Mather, the organization behind The Mather. “Research shows that a connection to nature provides positive benefits to mental states and overall well-being. At The Mather, biophilic design is the intersection of buildings and programs with nature in an urban setting.”

“The Mather is attracting a diverse group of older adults,” says Mary. “As a result, we aim to incorporate wellness practices from around the world, including Wyda movement theory of the Celtic Druids, which helps people achieve harmony with nature and contentment through mindfulness.” This holistic regenerative approach is similar to Qi Gong and yoga, while born in a different part of the world. Mather Institute has a special focus on mindfulness to support older adults’ practice of present moment awareness, which can lead to increased overall well-being, compassion, and joy.

A very different example of a wellness offering at The Mather is the Gharieni Welnamis spa wave bed, which uses computer-controlled vibrational therapy and audio frequencies to train the brain to relax. “The bed increases mindfulness, concentration, and creativity—all of which support our mission of creating Ways to Age Well,SM” says Mary.

These and other personalized ways to wellness will ensure that residents of The Mather can choose from seemingly countless ways to focus on their well-being. In other words, the sky’s the limit!

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