As a certified Athletic Therapist or CAT(C), I work with many patients recovering from concussions. One of my patients, who I’ll call Betty, has been an inspiration. She has improved my life as much as I’ve helped her. 

Betty is 69 and sustained a concussion in a fall about a year ago. As with all my patients, I told her that she would have to carefully monitor and keep track of her work/rest ratio. As you heal from a concussion, it is essential to give the brain stimulation and time to rest and recover. You might begin with 10 minutes of work, which could be anything from watching TV to talking with a friend, followed by 50 minutes of rest. You can adjust the ratio to have more stimulation and shorter rest periods as you recover. Tracking your sleep is also critically important.  

Betty took my instruction to the next level. When we’d meet in person, she’d bring a binder of data. She told me how she relied on her Fitbit to track her Active Zone Minutes, sleep, and other biometrics like her heart rate variability. I was particularly impressed with the depth of data the Fitbit device produced about her sleep. It not only tracked how long she slept but could report how long she spent in deep sleep and REM periods. She didn’t sleep for a long time, but she got high sleep scores for sleep quality and restoration. I was inspired by Betty to improve my sleep and my own mental health. 

I had to admit that although I was preaching the value of having a balanced work/rest ratio and the importance of sleep, I was letting these things slip in my own life. I’m a single mother and the owner of my own Multidisciplinary clinic in Petawawa, Ontario. I am also one of the team  therapists for Canada’s national wrestling team. I’ve always been athletic, enjoying paddleboarding in the spring and summer and skiing in the winter. My life is active and busy but often stressful. 

After the first year of COVID, I felt more anxious and less healthy. The pandemic forced my clinic to shut down several times, and there was a lot of staff turnover. I was exercising less and drinking more than usual. After Christmas, I noticed that my cross country ski pants weren’t fitting as well, and my resting heart rate was 74, which was high for me. It is easy to let your own health slip when you are busy caring for others. 

So in June of last year, I decided to follow in Betty’s footsteps and get a Fitbit to keep better track of my overall health. I bought an Inspire 2 mainly to focus on my mindfulness and sleep. 

I’ve never been someone who could get 8 hours of sleep. Betty was similar. She would only get 5 or 6 hours of sleep but got high restoration scores. So instead of worrying about total hours, I focused more on developing better sleep habits and the quality of my sleep. Following Betty’s advice, I tried Fitbit’s guided meditations and found that I could decrease my heart rate before bed. This allowed me to fall asleep earlier, and the quality of my sleep and my restoration scores have improved dramatically. 

My Inspire 2 tipped my behavior in other ways as well. I wanted to clock those Active Zone Minutes, so I began running to work instead of walking. I was getting exercise and saving time as well. The Fitbit platform gives you many ways to experiment with your habits to see what has the most impact. I decided to do a dry February with my partner as an experiment. I noticed an immediate improvement in my sleep score and heart rate variability. That sort of clear feedback helps you stick with positive changes.

The choices that Betty and my other concussion patients have to make while recovering often change their lives. On an hourly basis, they have to ask themselves, ‘How do I want to spend my limited attention and mental energy?’ ‘Am I doing the things that drain me or light me up?’ I find this inspiring. Betty reminded me that you don’t have to have a concussion to ask yourself these fundamental questions.

I’m now leading a more intentional life with a clear improvement in my mental and physical health. My resting heart rate is back in the low 60s. My ski pants fit again, but they’ll soon be going in the closet. The snow and ice are melting on the Ottawa River and it’s time to get back on the paddle board.

As told to Ethan Watters

The post Discover How Athletic Therapist Victoria Cleary was Inspired by Her Patient to Change Her Habits—and Heal Herself appeared first on Fitbit Blog.

Everyone tosses and turns sometimes. But if you’re one of the 40 percent of people who have difficulty sleeping, a few gentle pre-bedtime stretches could help you get the shuteye you need. Why? “Stretching and yoga activate the parasympathetic nervous system, which tells your body to slow down, rest, and digest,” says Candace Cabrera Tavino, an E-RYT 500 yoga instructor  and NASM personal trainer. “So afterward, you’ll feel calmer and more relaxed for better sleep.” 

Not only does yoga promote sounder sleep, research reveals it may also be a natural way to combat insomnia. And if restless legs keep you awake at night, there’s more good news. One recent study found that regular yoga practice reduced restless leg syndrome symptoms in 77 percent of participants resulting in improved sleep quality, not to mention less stress and a happier mood. 

That said, not all stretching routines are equally effective. According to the National Sleep Foundation, you’ll want to avoid anything that gets your heart pumping, like vinyasa or hot yoga. Instead, stick with slower, restorative routines that encourage deep breathing like Hatha, Yin, or Nidra yoga.

How does pre-bedtime stretching differ from the typical daytime yoga or stretch class? For starters, it doesn’t take very long. As little as 10 minutes should do the trick, but you can always go longer if you prefer. Plus, you can do it in the comfort of your bed, although a carpeted floor or yoga mat are also good alternatives, says Cabrera Tavino. And no need to wait until right before lights out. Stretching any time in the evening can help ease your mind and muscles. 

So put on your coziest PJs, dim the lights, and get ready to relax your way into dreamland with these soothing pre-bedtime stretches.

Seated Cat-Cow. Begin in easy pose, sitting upright with your legs crossed and your hands on your knees. Inhale, gently arch your back and draw your sternum forward while gazing up toward the ceiling. Then, reverse the pose. Exhale and tuck your chin. Round the back and straighten your arms while still touching your knees. Return to easy pose and repeat for 5 breaths. 

Seated Twist. Starting in easy pose, take your left hand to your right knee. Bring your right hand behind you onto the ground. Breathe in and lengthen through the spine. Breathe out and pull firmly on the right knee to twist. Repeat 5 times. Return to center and switch to the other side for 5 repetitions.

Seated Side Bend. Continuing in easy pose, place your right hand on the ground to your side, about a foot away from your body. Inhale, lift the left arm up and over your head. Then, exhale as you lean to the right. Try this 5 times, then repeat on the other side. 

Seated Forward Fold. Sit with your legs extended straight in front of you with your feet flexed. Place your fingers on the floor on either side of your hips. Inhale to lengthen the spine. Then exhale and lean forward, reaching toward your toes while keeping your back flat. If it’s comfortable, feel free to hold onto the sides of your feet. Hold for 1 to 3 minutes.

Legs Up the Wall. Facing a wall (or the headboard of your bed), lay flat on your back and scoot your tailbone as close to the wall as possible. Raise your legs in the air, pressing them upward against the wall so that your body resembles the letter L. Keep your arms at your sides, with your palms facing upward. Hold for up to 3 minutes. To release the pose, slowly draw your knees into your chest and roll over onto your side. Gradually push yourself up into a seated position and rest quietly for a few seconds before standing.  

The post 5 Pre-Bedtime Stretches for a Better Night’s Sleep appeared first on Fitbit Blog.

Everyone deserves to let loose and have a fun night out every so often. But if your fun night out includes tossing back a few cocktails, there’s a chance that you may wake up the next day with a hangover—and with the post-drinking anxiety, better known as “hangxiety”, that goes along with it.

If you’ve ever woken up with a case of hangxiety, you know that it can completely ruin your day. So the question is, how can you overcome hangxiety after a night out, and start feeling better as soon as possible?

What is hangxiety, and what causes it?

First, let’s quickly cover what, exactly, hangxiety is—and what’s happening in your brain and body that causes it.

Hangxiety refers to the experience of anxiety many people have after a night of moderate or heavy drinking—and it’s a byproduct of a hangover. In addition to anxiety, “[hangover] symptoms can include fatigue, severe headache, poor coordination, difficulties concentrating, and generalized malaise,” says board-certified addiction medicine specialist Dr. James Pratty, MD, Medical Director of Psychiatry and Behavioral Health for health plan Brand New Day.

There are a few things happening that contribute to hangxiety, starting with a drop in the neurotransmitter serotonin, which regulates mood. “Since alcohol can affect the level of serotonin in the brain, it can change your mood,” says Dr. Deena Manion, PsyD, LCSW, and Executive Director of Westwind Recovery in Los Angeles. “[Serotonin] increases while drinking, but comes down quickly after drinking—and can cause feelings of anxiety and depression as a result.”

Changes in blood sugar and hydration level can also contribute to hangxiety. “You can have a drop in blood sugar after drinking, which can cause anxiety and feelings of nervousness,” says Manion. “Drinking can [also] dehydrate you, which can mimic anxiety-like symptoms.”

In addition to the physiological contributors to hangxiety, what happens during and after your night out can also make you feel anxiety the next day. “Sleep deprivation can also contribute to irritability and anxiety,” says Irwin.

Symptoms typically resolve within a day. “‘Hangxiety’ can last 14 to 16 hours—and even up to 24 hours—after the first hangover symptoms,” says Manion. 

Clearly, this is not a pleasant experience. So what can you do about it? Let’s take a look at some expert-recommended strategies you can use to start feeling better.

Take a deep breath

Some of the symptoms of hangxiety are actually physiological responses—or, in other words, changes in the way your body functions. “The symptoms of anxiety are different for each person, but they almost always include rapid breathing and an increased heart rate,” says Manion. 

And when you’re dealing with these types of symptoms, one of the best things you can do? Take a deep breath. “Deep or rhythmic breathing is a good way to decrease symptoms of anxiety,” says Manion.

Deep breathing activates the body’s parasympathetic nervous system (aka “rest and digest”), which can help to lower your heart rate and blood pressure and make you feel more calm. So, if your hangxiety comes packaged with a racing heart or shallow breathing, carving out a few minutes to do a few deep breathing exercises (like box breathing or the 4-7-8 breath) can be exactly what you need to calm down and start feeling less anxious.

Try mindfulness meditation

Research has shown that mindfulness practices significantly reduce stress and anxiety. So, if you’re looking to shake off your hangxiety after a night out, mindfulness meditation is a strategy you’ll definitely want to consider. “Any meditation or mindfulness meditation that can calm the mind and body is a great way to reduce anxiety-related symptoms,” says Manion.

Mindfulness meditation is simple. Sit down in a chair and close your eyes. Breath in and out through your nose. (You can breathe naturally or, if it’s more helpful, you can inhale for a count of five and then exhale for a count of five). Focus on your breath as it moves in and out of your nose. If you find your mind wandering, simply pull your attention back to your breath. 

Start with five minutes of meditation—and, as you gain more experience, aim to get to 20 minutes of meditation at a time. If you’re brand new to meditation, a Premium guided meditation can help you get into the zone!

Rest and rehydrate

As mentioned, both exhaustion and dehydration can be major contributing factors to hangxiety. That means it’s important to rest and rehydrate. 

If you can, take it easy the day following a night of drinking. Aim to drink plenty of water, and also try to avoid any beverages that could dehydrate you. (We’re looking at you, coffee!)  

Embrace your favorite anxiety-busting activity

Everyone has different ways of dealing with anxiety. So, if you have a particular activity that helps you feel less anxious, this is a great time to participate in that activity. “Try to be gentle with yourself and do things that bring you joy,” says Manion.

For example, according to Irwin, “Walks in nature, playing with pets, [or] anything creative…can ground you and settle your anxiety.” Or, if that’s not your cup of tea, you might cuddle up on the couch with your favorite movie, call a loved friend or family member for some words of encouragement, or spend time hanging out in your backyard.

The point is, if there’s something that reliably helps you manage feelings of anxiety, that something should also help you manage feelings of hangxiety—so prioritize doing that something.

Talk to a professional

Hangxiety can happen to everyone. But if you find that you’re experiencing hangxiety on a regular basis and are starting to feel concerned about your drinking, you may want to consider talking to a professional (like a doctor, therapist, or addiction specialist). They can help you identify what’s really going on—and help you make a plan to get it under control.

The post How to Overcome “Hangxiety” After a Night Out appeared first on Fitbit Blog.

In our monthly profile series Meet the Trailblazers, Fitbit is seeking to amplify diversity in the world of wellness and fitness by featuring the voices of POC trailblazers at the helm of these industries—industries that have discredited voices like theirs for too long. 

This month, we’re highlighting the extraordinary work of Chloe Freeman, Dom Chatterjee, and Tisha Alyn, three leaders making waves in these spaces, and as proud members of the LGBTQIA+ community. We’re excited to share the inspiring conversations we had with them. 

Ever since its origins in June 1970, when—on the one-year anniversary of the Stonewall uprising  in New York City—thousands of LGBTQIA+ activists, supporters, and allies gathered to march, Pride has become a celebration of the community. Here at Fitbit, we know how important it is to continue educating ourselves while supporting LGBTQIA+ people and causes. 

That’s why we turned to the three leaders showcased below to share their experiences, accomplishments, and powerful insight. Keep reading to find out more about them, their work, and the positive changes they are making in their communities. 

Chloe Freeman (they/them and she/her), For Them

It wasn’t actor and producer Chloe Freeman’s intention to create a queer wellness brand, they say. Initially, they set out to solve a problem—and that problem was the lack of comfortable and accessible Binders in the market. If you’re not familiar, a Binder is an item of clothing used to decrease or flatten the appearance of the chest area. 

“After testing, iterating, making and now selling Binders, I started to look at what this could really be, what category did this product belong to? It didn’t feel like fashion or utility. It’s wellness,” Chloe, who identifies as non-binary, shares with Fitbit. “And then it was like pulling a thread, the more I reflected on what was available for me day to day as a gender non-conforming person experiencing life through a queer lens, I realised we are not just under served in our wellness needs, but not served at all.”  

That’s where For Them came in. “When I talk about my ‘wellness’, what we are really talking about is a person’s ability to walk through life able to feel their most ‘well’ and authentic selves,” Chloe explains. And For Them is founded on that vision, both with an awareness of its necessity—especially for groups to whom that has not always been accessible—and as a way forward in the wellness industry, which has been traditionally cis-het focused. 

Now, though, that continues to shift and evolve—especially with incredible work like Chloe’s helping to pave the way. “I’m seeing amazing, inspiring Black founders who are really dialed into their communities and what they need. This gives me hope that positions of decision-making power are moving towards a more equitable place, which is incredibly important to me,” they say.   

According to Chloe, For Them is not led by trends, but rather by the lived experiences of their community. By leading conversations in direct and often vulnerable ways, they are able to get to the “heart of these lived experiences,” and then serve those who need them most with intentionally created products. “We say ‘binaries are meant to be broken,’ and this applies across the board to gender, sexuality, wellness, and race,” Chloe continues. 

And when it comes to the journey of personal well-being and self care, Chloe is looking to leave behind the definition of optimal wellness as being transactional, so-to-speak, or like it’s a destination to arrive at. “I am a very goal-driven person, so I have to be mindful not to treat my being well as an end state,” Chloe shares. “I feel much better when I approach it as exploration, trying new things without too much expectation around whether they will ‘work’ or not. Then it just becomes an evolving approach to life rather than a mission, and everything I do in life is an opportunity to refine towards authenticity.” 

Interested in learning more about the work Chloe is doing with For Them? Check out the For Them website here, and follow them on Instagram here. 

Dom Chatterjee (they/them and he/him), Rest for Resistance

As one of the founders of Rest for Resistance, a safe healing space meant to uplift marginalized groups, and as a queer, non-binary multiracial person, Dom Chatterjee is familiar with telling minority stories of healing. They first created QTPoC Mental Health in 2015 as a grassroots organization for queer and trans people of color (QTPoC)—providing both online and in-person offerings in Brooklyn, New York. 

Due to ongoing frustrations with the ways in which QTPoC stories were shared in the media, Dom, a long-time social justice advocate, then felt compelled to create Rest for Resistance in late 2017. It would become a platform for the community to be unapologetic in sharing about mental health awareness and resources, specifically tailored for their needs. 

It’s more crucial than ever that communities and platforms like these exist—and serve to help empower the marginalized groups that need them most, especially when healing from trauma. Dom’s own experiences have fueled their understanding of what shapes these needs. They say social location is a central force in this, as well as dictating the resources that may be available. 

“Before QTPoC Mental Health, I had nowhere to explore how being South Asian impacts my experience as someone with bipolar disorder,” Dom shares. “I had no validation that being in the LGBTQ2SIA+ community impacts my experience as someone with OCD. And I had no resources to address identity-related traumas I had undergone. Without being able to detail my life and history in a way that acknowledged all these complexities, I had no pathway to my own hopeful future.” 

Despite the challenges of COVID, there’s a lot that Dom is hopeful about. “After practicing so much more self-care in the past few years, we’re moving toward a deeper, more complex understanding of rest as something beyond naps, beyond [binge-watching], and beyond ‘time off,’” they add. “I’m excited to dig more into the work/rest dichotomy and see how opportunities to access complex rest can be made more accessible to all.” 

And it’s evident that deep and complex rest is, indeed, integral to the continued work of resistance—which is, after all, a marathon and not a race. Dom has seen that firsthand during COVID, when a huge challenge they faced was learning to rest until the community was able to flourish on its own once again. “I notice we rarely count healing that happens in slowness, while rushing to celebrate the healing that happens in activity,” they say. “For example, someone can begin to train strength and flexibility and switch up their diet, and the results get celebrated, even if that increased activity leads to a repetitive stress injury. Once that injury becomes known, the body’s healing calls for slowness.” 

As many of us know, healing is not linear, and can sometimes be a slow process. “Healing can happen in every moment and is not about appearances,” Dom continues. “Taking time off from the gym to heal that repetitive stress injury is just as valuable as keeping up the fitness routine in the first place, and the emotional healing that happens alongside both active and passive physical healing is invaluable as well. I’m learning to celebrate my healing at every point in the process.” 

Interested in learning more about Dom and their work? Check out the Rest for Resistance website here and on Instagram here. 

Tisha Alyn (she/her), pro athlete, fitness instructor, and Fitbit ambassador

Growing up, Tisha Alyn didn’t see many other women of color in the AAPI community who were in front of the camera. She’s no stranger to having a golf club in her hand, having started golfing at age three, entering her first competition at seven years old, and going pro right out of college. By 2016, she’d played over 20 professional golfing events. 

It wasn’t long before she began meshing her experiences as a Filipina-American pro athlete, golf media personality, and trickshotter into becoming a rising social media star. After touring nonstop for several years, Tisha played her last professional tournament in 2018, pivoting to focus her energy on pursuing a career as an influencer. Because she’s always on the go, Tisha’s preferred form of self-care is taking the time to intentionally connect with her loved ones, whenever she can spare a moment to do so. 

Now, she’s one of Fitbit’s Premium trainers and first AAPI leading face. “Representation is so important, because I feel like when there is someone in the public eye that is relatable to you in any way, it brings you a safe space and a sense of community,” Tisha shares. 

And it’s clear that a sense of community is important to her. After she came out in 2019, Tisha became a role model for other women in the AAPI, LGBTQIA+, and professional golf communities, as a passionate advocate for both their representation and rights. In her experience, Tisha finds that it’s most important for queer and POC folx to have access to resources or services that make “those who identify with these communities feel seen, heard, and safe.” 

She also became involved with the Trevor Project, an inspiring nonprofit organization that provides resources for and focuses on suicide prevention efforts for LGBTQIA+ youth. “I’ve been fortunate enough to be involved with a few campaigns for the Trevor Project,” Tisha says. “I am passionate about the work that goes behind this foundation because it builds awareness for a service that I didn’t know existed during my hardest of times before coming out. If I had known, it would have made me feel less alone.” It’s evident that her work helps others feel less alone, too. 

Interested in learning more about Tisha? Check out her website here, follow her on Instagram here, and be sure to check out her latest content drop on Fitbit Premium, including this celebratory workout video in support of Pride. 

The post We Spoke with 3 Inspiring LGBTQIA+ Creators on Queering Wellness, Telling Stories of Healing, and the Importance of Representation appeared first on Fitbit Blog.

When you think of procrastination, is laziness the first thing that comes to mind? If so, you’re not alone. “It is easy to think that putting things off and doing them at the last minute, or not at all, is a byproduct of laziness,” says psychologist, certified Master Prepared Life Coach and health coach Robin Hornstein, PhD.

But the truth is, laziness isn’t always (or even often!) the driving force behind procrastination. Plus, believing that putting off a task means you’re lazy can take a toll on your self-esteem and mental health.

“Procrastination often takes a toll on our self-esteem and feelings of self-worth because of the societal message about procrastination being a character flaw,” says Dr. Elizabeth Fedrick, founder of Evolve Counseling & Behavioral Health Service. “Therefore, we tend to beat ourselves up when we put off a task and might start to label ourselves as lazy, unproductive, [or] incapable.”

So the question is, what’s really going on when you procrastinate—and what can you do about it? Let’s take a look at five common causes of procrastination, as well as tips to overcome them and get your productivity back on track. 

Overwhelm at the task at hand

Have you ever put off a task because it seems so big, so monumental, that there’s just no way you could get it done?

That kind of procrastination is a direct result of overwhelm—feeling like there’s so much to do, you don’t know where to start, so you don’t start at all. In those situations, the way to beat procrastination is to “break the task up into smaller goals,” says Fedrick.

For example, “if your goal is to clean your whole house, make a list of each room, and then start with one room at a time and cross it off the list as you go,” says Fedrick. “This helps to reduce the feelings of overwhelm and increases the feelings of productivity and accomplishment.”

Feeling incompetent

It can be hard to get things done when you feel like you can’t get things done. Or, in other words, if you struggle with feelings of incompetence, it can make you feel like you don’t have the skills, drive, or capabilities to tackle a task—which can make you prone to procrastination.

If you struggle with feelings of self-doubt or incompetence, in order to change your relationship to procrastination, you need to change your narrative. (“When we don’t feel successful and always feel behind others, whether we are or not, we begin self-talk that is harmful to our self-esteem,” says Hornstein.)

And the best way to do that? Gathering evidence of all the ways you are capable and competent. “Keep a daily evidence log where you write down what you accomplished at the end of each day for 30 days,” says Fedrick. “You can then look back at this log in the future when you are struggling to complete a task…to see that you are not lazy, unproductive, or incompetent—but rather that you have the ability, willingness, and skills needed to do these things.”

Perfectionism

Perfectionists generally perform at a high-level. But the need to keep that high level of performance can actually lead to procrastination. “Another common reason individuals might procrastinate is if they struggle with perfectionism,” says Fedrick. “For a perfectionist, the thought of not completing the task ‘perfectly’ can feel really worrisome and overwhelming. Therefore, in an attempt to protect themselves from this, they will continue to put off the task as long as they can.”

If your procrastination comes from your need to do things perfectly, it’s time to shift your perspective from “this needs to be perfect” to “this needs to be good enough.” 

Try setting firm deadlines for your tasks—and then commit to moving on from those tasks at the set deadline, even if it doesn’t measure up to your standards. Over time, the satisfaction of getting things done will (hopefully!) override the need to get those things done perfectly—and your procrastination issue will be a thing of the past.

Mental health issues

Sometimes, procrastination can be a symptom of a larger issue—particularly when it comes to mental health. “Symptoms of anxiety and depression can…exacerbate someone’s tendency to procrastinate due to a lack of energy, motivation, trying to manage mood states, or feeling worried about the outcome,” says Fedrick.

If you suspect that your tendency to procrastinate stems from depression, anxiety, or another mental health issue, talk to a mental health professional. They can help you identify what’s really going on and help you get the treatment you need to feel better (and overcome your procrastination challenges).

Lack of interest

Sometimes, the reason you keep putting off a task is simple—you’re just not interested in doing it. “[Sometimes procrastination happens when] we are not even interested in the plan or project, and maybe should not have said yes,” says Hornstein.

Luckily, the solution for this procrastination driver is simple. If you find yourself chronically putting off certain tasks, you’ll want to ask yourself if those tasks are actually aligned with your strengths and interests—and, if not, to look for a way to get those tasks off your plate.

How easy this process is will depend on the task. If the task is something you volunteered for, and not an obligation, a simple conversation could be all it takes to resolve the issue and get the task off of your plate. For example, if you volunteered to coordinate a networking event from your colleagues—but can’t get motivated to start planning—you could talk to a colleague and see if there’s anyone else that can take over coordination duties.

If it’s a task that you’re actually obligated to do, the best thing you can do is ask for help getting it done—ideally with someone with the skills or desire necessary to accomplish the task. For example, let’s say you’re the maid of honor in your sister’s wedding and you’re responsible for throwing the bridal shower—but you hate or are terrible at party planning. In that situation, you might assign tasks to the bridesmaids so you have less to get done, which can make it easier to work through the things you do have to handle yourself.

The point is, sometimes you procrastinate because the task is just something you don’t want to do—and if you find yourself in that situation, you’ll want to either offload that task or enlist some help to get it done.

The post Why Do We Procrastinate, Really? appeared first on Fitbit Blog.

You may have heard the term “AFib” before. But do you know how it occurs—or why it’s dangerous? Simply put, an arrhythmia is when your heart doesn’t beat normally—and atrial fibrillation, or AFib, is the most common type of arrhythmia. It occurs when the upper chambers of the heart beat irregularly and out of sync with the lower chambers, which can increase the risk of blood clots, stroke, and heart attack.* 

AFib can be hard to diagnose. It can come and go, so it may not be happening when you see your doctor or get an ECG. Palpitations and shortness of breath can be symptoms, but some people don’t have any symptoms. The good news, though, is that AFib is treatable. The earlier you identify it, the earlier you can do something. 

That’s where Fitbit’s Irregular Heart Rhythm Notifications feature comes in.** The feature has been validated in a large clinical study and reviewed and cleared by the US FDA. Only a healthcare provider can diagnose AFib, but this all new feature can help identify if your heart rhythm shows signs of this condition—so that you can have a better conversation with your doctor about your heart health. 

How it works

You can check for signs of an irregular heart rhythm that may be AFib just by wearing your Fitbit tracker or smartwatch. When you’re still or sleeping, your device collects your heart rhythm data to check for irregularities in the beat to beat variation that may be signs of AFib.

Open the Fitbit app each day to sync your data from the previous night so that it can be analyzed.

After analysis, if multiple readings show signs of an irregular rhythm, you’ll get a notification in the app. Set up notifications from either the Heart tile or Discover tab in the Fitbit app. 

You got a notification… Now what? 

The feature is FDA cleared and validated in a clinical study, so if you get a notification, we recommend discussing this information with your doctor or healthcare provider to be evaluated further. Don’t make any changes to your medication or health regimen before speaking with them. 

The Irregular Heart Rhythm Notifications feature cannot detect heart attack, blood clots, stroke, or other heart conditions. You should never change your medication without first speaking to your doctor. Results may not be accurate in people who take medication or substances that affect heart rate or blood flow.

If you think you’re having a medical emergency, call emergency services. The feature is not intended for use by people under 22 years old or with known atrial fibrillation. 

What devices is it available on?

Irregular Heart Rhythm Notifications is currently available in the United States. Find it on Fitbit Charge 5, Charge 4, Luxe, Sense, Versa 2, and Inspire 2. 

To set it up, enroll in the Assessment section of the Fitbit app. 

Enroll in the Irregular Heart Rhythm Notifications feature today.

More to know: The Fitbit Irregular Heart Rhythm Notifications feature doesn’t analyze your data in real time and is not able to detect AFib continuously, especially during motion. This means it cannot identify all instances of AFib, and you may not get a notification even if you have AFib. 

*Lifetime risk for development of AFib is 1 in 4 for men and women 40 years of age or older. Source: Lloyd-Jones DM, et al. “Lifetime Risk for Development of Atrial Fibrillation.” American Heart Association, 2004. 

**Irregular rhythm notifications are only available in select countries and with select Fitbit products; not intended for use by people under 22 years old or with known atrial fibrillation. See fitbit.com/irregularrhythm for additional details.

The post There’s a New Way to Assess Your Heart Rhythm for AFib appeared first on Fitbit Blog.

Most of us experience a stiff neck from time to time—but that doesn’t make it any more pleasant (or less painful) to deal with. Luckily, there are steps you can take to alleviate the symptoms of a stiff neck and feel more loose, relaxed, and comfortable.

Let’s take a look at six strategies you can use to get rid of your stiff neck.

What causes a stiff neck?

Before we jump into tips to alleviate the symptoms of stiff neck, let’s quickly touch on some of the reasons why your neck might be feeling stiff—starting with posture.

“It’s no secret that most of us spend a good portion of our day looking at a phone and/or a computer screen,” says doctor of physical therapy and yoga instructor Kristina Kehoe. And all that time staring at a screen can lead to posture issues.

“Typically, we sit with what’s called ‘forward head posture,’ where the shoulders are rounded forward and the head is held forward, where the ears are lining up in front of the shoulder,” continues Kehoe. “This causes the muscles in the back of the neck and back to work harder to hold our head and neck up”—which can lead to a stiff neck.

Another culprit that may be playing into your neck stiffness? Too much stress.

“[When we’re stressed], we tend to hold a lot of tension in our shoulders or neck,” says Kehoe. “If you’re tensing your shoulders and surrounding muscles all day, these muscles can get tense and stiff.”

Not moving enough throughout the day—or staying in one position for too long (for example, sitting at a desk or sleeping in an uncomfortable position)—can also cause neck stiffness.

“The biggest cause of stiff neck is lack of movement,” says Tony Matoska, doctor of physical therapy and clinic manager for Athletico Physical Therapy in Muskego, WI. “Many people find themselves sitting in one place too long throughout the day, which causes joints to stiffen and muscles to tighten.”

Clearly, there are a lot of factors that could be causing symptoms of a stiff neck. But the question is, how do you alleviate those symptoms?

Do neck exercises…

One of the best ways to alleviate neck stiffness? Doing exercises and stretches that target the neck. Some exercises you may want to incorporate into your daily routine to alleviate the symptoms of a stiff neck include:

Chin tuck. The chin tuck exercise “will help improve posture throughout the day to avoid the forward head posture,” says Kehoe—and the stiff neck that can often come with it.

“To perform a chin tuck, you want to sit with a neutral posture—so shoulders in line with your hips and ears aligned with your shoulders,” says Kehoe. “Draw your chin back while keeping your jaw and shoulders relaxed.”

For best results, Kehoe recommends repeating the chin tuck between 10 and 20 times in a single session—and cycling through between 5 and 10 sessions throughout the day.

Upper trap stretches. The upper trap muscles are located on both sides of your neck—and “these are the muscles that get especially tight with stress since they’re the muscles we use to raise our shoulders towards our ears,” says Kehoe. “This stretch will help to decrease tension in these large muscles and can be very effective when stress is a main culprit of your neck stiffness.”

To stretch your upper trap muscles, “draw the right ear towards the right shoulder to feel a stretch on the left side of the neck,” says Kehoe. “If it’s tolerable, gently pull down on the side of the head towards the right [shoulder] to feel a deeper stretch.”

Hold the stretch for 20 to 30 seconds; then, repeat on the left side.

Levator Scapulae Stretch. Another muscle to target if you want to loosen up your neck? The levator scapulae.

“The levator scapulae is a muscle to the side and back of the neck,” says Kehoe. “In my experience, a lot of knots live in this muscle when the neck is stiff. Stretching this area out can help with overall mobility and stiffness of the neck.”

For this stretch, “start by bringing the right ear to the right shoulder,” says Kehoe. “After you’ve achieved that position, slowly turn your head towards your right armpit. You should feel a stretch on the left side of the neck—but more in the back of the neck when compared to the upper trap stretch.”

Hold the stretch for between 20 and 30 seconds, then switch to the left side. Repeat the process two to three times per side.

…and yoga poses

Yoga can also be a great way to alleviate neck stiffness. Some yoga poses that are especially helpful for stiff neck include:

Standing Forward Fold. Standing forward fold is a foundational yoga pose that’s also great for the neck as it “allows gravity to help decrease stress on the spine in the neck and open up the joint space in the neck,” says Kehoe.

To get into the pose, “stand with your feet hip width apart. Slowly roll your spine down to bring your hands towards the floor,” says Kehoe. “Keep a slight bend in your knees to avoid putting excess strain on your back.” 

You can either keep your fingertips on the floor or cradle your elbows in opposite hands. From there, “Allow your head to hang heavy toward the floor,” says Kehoe. “You can gently sway side to side or nod the head yes/ no if that feels comfortable.”

Remain in the posture for 5 to 8 breaths.

Thread the needle. This posture “helps open up the upper back and neck and relieves tension,” says Kehoe.

To thread the needle, “start on all fours,” says Kehoe. “Reach the right arm through the left arm, coming down onto the right shoulder if that feels comfortable.”

 Hold here for 3-5 breaths, then repeat with the left arm.

Supported fish pose. This yoga pose “helps to improve the mobility through your thoracic spine…[which is important because] when this area is not moving well, the neck can compensate and feel stiff,” says Jackie Fenton, doctor of physical therapy, yoga instructor, and owner of Bright Heart Yoga Studio.

To get into the posture, place a pillow, block, or foam roller between your shoulder blades and perpendicular to your spine. With your knees bent and feet flat on the floor, lean back against the pillow, block, or foam roller and put your hands behind your head, allowing your chest to open. Stay in the posture for 10 breaths.

Adjust your workstation

As mentioned, spending all day sitting at a desk can play a major role in neck stiffness. So, if you want your neck to feel less stiff, creating a more ergonomic workstation is a great step.

There are a variety of ways to update your workstation to be more neck-friendly, including:

Put your monitor at eye level. “If you’re spending the day looking up or down at a monitor, you will inevitably have stiff muscles because those are not positions that are great for our head, neck, or shoulders,” says Kehoe. “Keeping the monitor at a point where it’s level with your gaze allows you to maintain good posture throughout the day.”Adjust your desk and chair to ensure your feet are resting flat on the floor. “Make sure your desk height clears the knees and thighs,” says Matoska. “If your chair is too tall, use a footrest to ensure your feet are resting flat.”Use a headset for phone calls. Holding your phone between your neck and shoulders is a surefire way to develop a stiff neck—so “use a headset and/or place a speaker close for calls to avoid cradling the phone between your shoulder and neck,” says Matoska.

Get a massage

Another great (and relaxing!) way to find relief from a stick neck? Booking a massage.

“Massage can definitely help a stiff neck…whether the neck stiffness is more acute or chronic,” says Kehoe. “Massage can help promote blood flow to tense muscles and improve muscle relaxation to help decrease pain.”

Let your massage therapist know you’re experiencing a stiff neck—and as they’re working, let them know if the pressure feels too intense or you find yourself tensing up.

For added benefit, ask your massage therapist to show some TLC to the areas surrounding your neck. “The upper traps and areas around the shoulder blades are common areas that get tight and sore with neck pain and are great to address during a massage,” says Matoska.

Invest in a new pillow

Do you find your neck is most stiff in the morning? “If you’re finding that you continually wake up with a stiff neck—and it improves over the day—it’s possible that your pillow may be a culprit,” says Kehoe.

If you’re using a soft, fluffy pillow, it may be time to switch things up. Kehoe recommends memory foam pillows that are contoured to allow the neck to stay in a comfortable, supported position throughout the night—as opposed to soft pillows, which don’t offer as much support and could be a contributing factor to stiff neck.

Try foam rolling

Foam rollers are great tools for workout recovery—and, as it turns out, they’re also great tools for dealing with neck stiffness.

To help alleviate symptoms of neck stiffness, you don’t want to actually foam roll on your next; instead, focus on your back.

“Rolling up and down the middle of your back (thoracic spine) is helpful for relaxing tight muscles and moving stiff joints,” says Matoska. “Working on extending your mid back backwards over the foam roller at different levels that feel stiff is also extremely beneficial.”

And if things sound a bit…crunchy during the process? Not to worry. “It is very common to feel pops and cracks as you foam roll, which are signs of pressure relief from stiff joints,” says Matoska.

The post Stiff Neck? Try These 6 Tips to Alleviate the Symptoms appeared first on Fitbit Blog.

Lately, everyone seems to be pulled in a million different directions. But if you’re a woman, you may be especially overwhelmed. “Women today are more burnt out than ever because they’re taking on more and more responsibility in our ever-changing, fast-paced society,” says Emma Demar, LCSW, a therapist with IntrinPsych Woman in New York City. 

The trend is so extreme that burnout among working women has hit a three-year high, affecting 34 percent of working females, compared to 26 percent of their male counterparts, according to a recent Gallup poll. And it’s hardly limited to the office. Recent research reveals that moms are tapped out too.

So, if all of this sounds familiar, you’re hardly alone.

Speaking of being alone, when was the last time you were alone? If the answer is ‘I can’t even remember,’ that could be part of the problem. “It’s essential to regularly take a conscious step off the hamster wheel and check in with yourself and attend to your personal needs,” says Demar. “After all, we can’t pour from an empty cup.”

Sounds great, but how do you find the time you need to replenish and recharge? Here’s what psychologists want you to know.

There’s a reason why women feel so drained

“As women, we’re expected to wear multiple hats and juggle a multitude of responsibilities,” says Demar. “On top of that we’re expected to make it look easy.” That’s tricky under the best of circumstances, but today those obligations seem to be growing (and growing). “Boundaries that were once in place, such as the separation of work and home or the division between business hours and private time, have blurred,” says Haley Perlus, PhD, a sports and performance psychologist. 

“Now we move from one responsibility to another with little or no time to even think about taking a moment to renew energy, and often our responsibilities overlap.” That, she says, creates even more emotional and mental exhaustion. 

Burnout goes beyond being tired

Feeling drained is the most obvious symptom of burnout. However, there are two additional telltale signs. The first—what psychologists call depersonalization—is the loss of connection to your job, friends, or even family. Maybe you suddenly dread opening your inbox in the morning or have zero motivation to schedule lunch with a friend. That’s depersonalization. 

The other feature is becoming unrealistically hard on yourself. For instance, your work may be completely fine or even exceptional. Still, you seem to think you’re unproductive or are doing a lousy job.

You can take back the balance

“Many women feel guilty if they take time to recover because that’s time they could be spending supporting someone else or crossing things off their to-do list,” says Perlus. “Recovery is perceived as a reward and allowed if they complete all their to-do’s.” 

The truth is, we have it all backward. Recovery should be part of your daily routine to prevent burnout before it strikes, not an afterthought once you’re completely fried.

Sounds great, but how do you make it happen? These five strategies can help:

Schedule a daily check-in. Each morning or evening, take a few minutes to sit quietly and observe or write down your thoughts or feelings without judging them, suggests Demar.

Start a daily movement practice. “This can be as simple as a short walk around the block, some flow yoga, or even a stretch,” says Demar. “Use the time to tune back into yourself and experience what sort of thoughts come up.”

Mix it up. Perlus is a big fan of following periods of activity with moments of stillness. “After you’ve been active, try engaging in something that brings feelings of peace, calm, and restoration,” she says. Meditation, deep breathing, or (yes!) naps are all great choices.

Make a list of things you miss. “These can be activities or relationships that have taken a backseat in your otherwise busy life,” says Demar. “Then, on Sunday evening, take a look at your list to see where you can add one or two of these into your weekly schedule.”

Enjoy small breaks. “When you introduce short recovery pauses, you won’t require hours at the end of the day, weekend, or on vacation,” says Perlus. “Brainstorm what you can do when you have less than five minutes, ten minutes, 15 minutes, or 30 minutes and begin to insert these breaks throughout the day.” Walking the dog, listening to music, a small act of kindness, or tuning in to what you feel grateful for are powerful yet require little time.

If all of this sounds self-indulgent, maybe it’s time to see things from a different perspective. “When you say yes to ‘me time’, you are giving yourself the opportunity to be your best self for the people you love and want to support,” says Perlus. “And they’d much prefer the best version of you to the burnt out one.”

The post The Gift of Me Time appeared first on Fitbit Blog.

In a world filled with uncertainties, we all need effective coping strategies to manage our stress levels and keep our lives on track. The notion of self-care is to help relieve stress and anxiety and foster positivity. By integrating self-care activities into your routine, you can bolster your mood and mental health, and reduce the physical toll of stress.

Good nutrition can also play a role in self-care. Eating well ise another strategy to build your resilience and help you find your zen.

Research shows that eating well can profoundly impact our cognition, concentration, mood, and stress levels. So, it’s evident that food not only nourishes the body but also the brain.

Nutrition and stress

Stress triggers our body to release a series of hormones—often known as “fight or flight” mode —where our body prepares to handle what it perceives to be the “threat” at hand. This includes raising our blood pressure, heart rate, and blood sugar levels to be primed to act.  

While our bodies can deal with short bursts of stress, when we’re constantly living a stressful life, our ability to thwart our stress responses becomes fatigued. This can lead us to feel sluggish, run-down, and regularly reach for energy-dense foods as our body looks for a quick energy boost.  

Foods such as candy, potato crisps, cookies, and the like might give us a burst of energy in the short term; however, the metabolic response can cause our blood sugar to spike. Fluctuations in blood sugars can leave us feeling even more tired and sluggish. Long term, regularly choosing highly processed, nutrient-poor foods can impact the gut microbiome by limiting the diversity of gut bacteria, lowering immune function, negatively influencing mood, and compromising overall health.  

Opting for foods that both nourish and are slowly metabolized supports well-being and helps build the body’s resilience. Think fruit, vegetables, lean meat, and fish, as well as plant-based proteins, nuts and seeds, whole grains, dairy, and dairy alternatives. 

Nutrition and mental health

New and exciting research shows food choices may impact long-term mental health. While diet may be just one piece of the complex puzzle of mental health, it is one we can control through our daily food choices.  

It’s important to note that the overall quality of our diets matters most, not specific foods or a single nutrient. We need to see nutrition as the result of daily food choices over the long term. 

Current research in nutritional psychology shows that adopting a healthy diet, particularly the Mediterranean Diet, may improve mood and well-being in the long term. The Mediterranean Diet primarily consists of plenty of fresh fruit and vegetables, oily fish (such as salmon, halibut, and anchovies), legumes, nuts and seeds, and whole grains. The predominant fat source in the diet comes from olive oil. 

One mechanism by which foods may impact the brain and mood is via the gut microbiome; these are the diverse “good” bacteria colonies that live in the digestive system. The digestive system is directly linked to the brain and studies are also examining the role of foods on fighting inflammation and the role this may play on mood and well-being. The Mediterranean diet is already well established as beneficial for high blood pressure, heart disease, type two Diabetes Mellitus, and dementia. So, it’s a win-win. 

Fostering a healthy relationship with food

For many of us, food itself can trigger stress. We are inundated with conflicting messages about what to eat, creating unhelpful feelings toward food and our bodies. Yet, reconnecting with food and rediscovering the joy of eating can also help reduce stress. 

It is essential to recognize that food is so much more than a source of nutrition. It sparks memories, fuels conversation, connects us to our culture, and can transport us to the other side of the world one mouthful at a time. Fostering a healthy relationship with food is yet another example of good self-care. Becoming a more intuitive eater does take time, but the benefits can be liberating.  

Nutrition science is constantly evolving. Research shows that what we eat can impact every facet of our wellbeing and health. Making mindful food choices and eating to fuel our bodies physically and mentally can impact health holistically.

There are numerous ways to promote good self-care. But, next time you’re feeling the pinch, consider a cup of tea, a handful of nuts, a piece of fruit or a tub of yogurt over a less nutritious alternative. It may give you the advantage to help keep stress eating at bay. 

The post Can Nutrition Help You Recalibrate Your Zen? appeared first on Fitbit Blog.

In our new monthly profile series, Fitbit is seeking to amplify diversity in the world of wellness and fitness by featuring the voices of POC trail-blazers at the helm of these industries—industries that have discredited voices like theirs for too long. 

For our May profile, we’re highlighting the incredible work of Ife Obi, founder of The Fit In, a fitness brand and studio with three locations in the historic neighborhood of Bedford Stuyvesant in Brooklyn, New York. We’re excited to share the conversation we had with Ife about what she does as founder of the brand and fitness center, and what it means to be a POC in the fitness industry.

Ife Obi created The Fit In with the goal to provide access to quality health and wellness to underserved communities. It’s the first brand of its kind in Bedford Stuyvesant and all of East Brooklyn, an area long underserved by the health and wellness industry. Its signature classes, which are available at three of its separate locations in Bed-Stuy, are meant to develop a framework for long, strong bodies that can handle current everyday tasks—from carrying groceries or picking up toddlers, to preparing for high-intensity workouts or lifting things.

She also created The Shop at The Fit In, which continues the mission of creating health equity in communities of color by providing access to health and fitness related products in food and health deserts. 

“The Shop provides our diverse community with awareness and access to brands that truly believe in health for all,” Obi says. “These brands include our own line of supplements, Back To You by The Fit In, centering the root cause of conditions that impact many women but affect women of color, particularly Black women, at higher rates.”

Keep reading to learn more about The Fit In and how Ife is paving the way for more brands and studios striving to make a difference in their communities.

FITBIT: The Fit In strives to redefine the word “fit” as it currently stands in the fitness world and to be a haven for all people, particularly BIPOC women, to feel represented and comfortable in their own skin. What drew you to this work?

IFE: In my 20-year long career of marketing for major brands, I used fitness, pilates, and strength training specifically, to destress. During this time there was only one image of fitness that I repeatedly saw and it didn’t include anyone that looked like me. 

I was eventually badly injured doing a workout and I realized I had to start really learning about this thing called health and fitness. Not just for me and learning what proper training looks like, but so I can  ensure that people who look like me are able to benefit and prevent negative health outcomes, like what I and my family historically have had to deal with. 

My community and many Black and Brown communities around the nation have some of the highest rates of diseases like diabetes, heart diseases, and more. And these are the communities with the least wellness options. They have the least safe options for movement and the most unhealthy options for food and groceries. 

So, I decided I wanted to make an impact with my community and work to change our health statistics.

FITBIT: Are there any changes you’re currently seeing in the fitness industry that give you hope you’ll start seeing more inclusive fitness studios in underserved areas?

IFE: We’re seeing more BIPOC interest in movement certifications. More are interested in learning how to provide wellness to their own community which eventually leads to more BIPOC in positions of leadership and ownership.

I get asked a lot about my formula and how I ensure diversity and inclusion and it’s not something I can just write out. True inclusiveness starts with leadership when you have people in the community as the leaders, then they know what needs to be implemented to make sure spaces are not just diverse but inclusive. 

FITBIT: Why, in your view, is it so important for there to be communities like yours that are intended for all and specifically, BIPOC women?

IFE: Culturally there are reasons BIPOC women, particularly Black and Brown women, focus on their health and fitness and lower rates than white women. The research shows that lack of access to safe places to move, lack of self-efficacy, and lack of social and family support are the top reasons. So communities like ours work to eliminate some of those barriers to get more BIPOC women to focus on themselves and their health.

FITBIT: How do you hope to inspire others with The Fit In?

IFE: My hope is that it encourages more people of color to get into fitness and wellness. This includes those who look at fitness as a way into entrepreneurship and a way to support their community. It also includes those who felt that they couldn’t focus on their own health seeing examples in us of people that look like them making time for themselves. 

FITBIT: What’s the future look like for The Fit In? Where do you hope to be in 5 years?

IFE: I see no end to The Fit In. The Fit In started as one little studio in Bed-Stuy. We’ve expanded to three locations in addition to outdoor and virtual fitness options, because there are more people in our community that we need to serve and because our community needs more options to make sure they find a movement routine they love and can commit to. This is something we want to further expand on as there are communities like ours nationwide. 

And because there are so many more areas of wellness that are exclusive toward Black women and Women of Color, there are so many areas we are looking to address. We’ve already launched into the supplement space to tackle health issues that we have to deal with more than our white counterparts, and we will continue to expand in this world of Precision Health. The Fit In is not just a brand tackling inclusivity in fitness—we are tackling the health industry.

The post Ife Obi, Founder of The Fit In on Creating a Fitness Brand and Studio for All appeared first on Fitbit Blog.