By: Dr. Ellen Glickman

March 13, 2025

As the first day of spring approaches, we’re greeted with longer days, warmer weather, and fresh opportunities to move our bodies. After months of winter hibernation, where it’s easy to become more sedentary and glued to screens, spring provides the perfect reset for our health and fitness routines. If you’ve been waiting for the right moment to get active again, this is it!
 
Spring can serve as a second New Year and a fresh start to prioritize movement and well-being. The shift in season makes it easier to get outside, breathe in the fresh air, and take advantage of the natural boost in energy that comes with longer daylight hours. Whether it’s a walk, jog, bike ride, or hike, now is the time to step out and embrace an active lifestyle.
 
If you haven’t been exercising regularly, getting started can feel daunting. The key is to ease in gradually and listen to your body. Here are a few tips to help you transition into a more active routine without overdoing it:
 
Start Small and Build Consistency Don’t feel pressured to jump into an intense workout. Begin with short walks, gentle stretching, or light strength exercises. Aim for at least 10–15 minutes of movement each day, gradually increasing as you feel more comfortable. You can work toward the recommended 10,000 steps per day, adjusting your goals based on your fitness level, age, and health status.
 
Make It Social Exercising with a friend can boost motivation and make workouts more enjoyable. Whether it’s a morning jog, a group fitness class, or an evening bike ride, having a partner adds accountability and fun.
 
Take Advantage of Outdoor Activities Spring is the perfect season for outdoor workouts. Try hiking, playing a recreational sport, or practicing yoga in the park. Enjoying the outdoors makes exercise feel less like a chore and more like a treat.
 
Put the Phone Down—or Use It to Stay on Track
While it’s tempting to scroll through social media, consider using your phone in a productive way. Fitness apps can help track steps, set goals, or guide workouts. Alternatively, unplug completely and enjoy the sounds of nature while you exercise—or listen to music or a podcast for added motivation.
 
Fuel Your Body with Fresh Foods Spring brings an abundance of fresh fruits and vegetables that can nourish your body and support your fitness goals. Incorporate seasonal produce like berries, leafy greens, and citrus fruits into your meals for added energy and recovery support. Hydration before during and after exercise is also important as the weather gets warmer. Remember to pack fluids if you are taking a long walk!
 
Listen to Your Body and Rest When Needed It’s important to ease into exercise to prevent injury or burnout. Soreness is normal, but pain is a sign to slow down. Give yourself rest days, stay hydrated, and prioritize recovery. Try the "talk test" while exercising: if you can comfortably carry on a conversation, your intensity is likely appropriate. If you’re gasping for breath, it may be time to slow down.
 
The arrival of spring means fewer excuses to stay inactive. Warmer weather and longer daylight hours present the perfect opportunity to move more, feel better, and enjoy the beauty of the season. Whether you choose to walk, run, cycle, or try a new outdoor activity, make a commitment to your health and well-being this spring!
 

By: Dr. Ellen Glickman

February 14, 2025

In today's digital age, the ubiquitous presence of cell phones has transformed them into essential tools for communication, information, and entertainment. However, when placed in the hands of children under 16, these devices can become detrimental, leading to physical inactivity, social isolation, and addiction driven by sophisticated algorithms. As a scientist deeply concerned about public health, I urge parents and policymakers to recognize that the cell phone is not a toy, but a powerful device that requires responsible handling.
 
Research indicates a negative correlation between cell phone use and physical activity among adolescents. A recent study involving 17 adolescents found that increased cell phone use was associated with decreased physical activity and increased sedentary behavior. This sedentary lifestyle contributes to rising obesity rates and related health issues. Moreover, excessive screen time can lead to social isolation, as face-to-face interactions are replaced by virtual engagements, hindering the development of essential social skills.
 
The addictive nature of social media platforms exacerbates these problems. Designed to capture and hold users' attention, these platforms employ algorithms that encourage prolonged use, making it challenging for young minds to disengage. Recognizing this, California enacted the "Protecting Our Kids from Social Media Addiction Act" (SB 976) in September 2024. This legislation prohibits social media platforms from providing addictive feeds to minors without parental consent, aiming to mitigate the negative mental health outcomes associated with heavy social media usage.
 
The bill acknowledges the ongoing mental health crisis, noting the increase in adolescent suicides, depressive episodes, and feelings of sadness and hopelessness in recent years. While SB 976 is a significant step toward protecting children, it is ultimately the responsibility of parents to guide their children's use of technology. Understanding the merits and responsibilities of being educational and social advocates is crucial in facilitating healthier, more active lifestyles for our youth.
 
Government leaders across the country are beginning to recognize the gravity of the issue. While California has taken an initial step with SB 976, other states are also attempting to implement policies that limit excessive social media use among minors. New York and Texas have proposed similar legislation that would require social media companies to implement stricter parental controls.
Lawmakers in these states argue that such measures are necessary to curb the growing mental health crisis among young people.
 
Congress has also held hearings examining the impact of social media on mental health, calling on technology executives to testify on their platform’s role in increasing addiction and psychological distress among youth. These discussions highlight the growing concern among lawmakers about the long-term consequences of unregulated social media use. Yet, despite these hearings and policy proposals, progress remains slow. The powerful influence of the tech industry, coupled with legal and logistical challenges, makes enacting a one size fits all solution difficult.
 
It's important to note that the human brain, particularly the prefrontal cortex responsible for decision-making, is not fully developed until the mid-twenties. Granting unrestricted access to cell phones at a young age can interfere with this development, leading to impulsive behavior and poor decision-making. Therefore, while legislation like SB 976 provides a framework for protection, parental involvement is paramount in ensuring that children develop resilience through real-world interactions and physical activity.
 
Before the smartphone era, society enjoyed more direct social interactions and higher levels of physical activity. Today, we face increasing rates of physical inactivity, obesity, and mental health issues among youth. The pervasive use of cell phones and social media platforms has introduced new challenges that threaten to alter the health landscape for this generation.
 
Some schools have taken proactive measures to reduce cell phone distractions during the academic day. In states like New Jersey and Ohio, institutions are utilizing neoprene bags with magnetic locks to collect and secure students' phones upon arrival, returning them after school hours. This approach minimizes distractions and encourages students to engage more fully in their education and peer interactions.
However, managing cell phone use at home remains unregulated and falls squarely on parents' shoulders. Parents must recognize the detrimental effects of excessive cell phone use and prioritize after-school activities and homework over screen time. Encouraging children to participate in physical activities and creative endeavors foster social engagement and build resilience.
 
While state governments are taking steps to mitigate the negative impact of social media, the federal government must take a stronger stance. Without nationwide regulations, technology companies will continue to operate with little accountability, exploiting young users for profit. National legislation that standardizes parental control requirements, enforces age-appropriate content restrictions, and holds tech companies accountable for harmful algorithms would go a long way in safeguarding children's well-being.
 
Parents and policymakers must work together to ensure that our youth develop healthy habits, engage in physical activity, and build meaningful social connections. By recognizing the cell phone as a powerful tool rather than a toy, we can help safeguard the well-being of the next generation.

By: Dr. Ellen Glickman

January 25, 2025

As much of the United States experiences unprecedented cold temperatures—with snow reaching as far south as Florida, Texas, and Louisiana—the challenges of winter weather are top of mind. Canceled flights, icy roads, and frigid conditions are disrupting our daily routines. While the health of airlines, roads, and communities is a pressing concern, one critical aspect often overlooked is our personal health when exposed to the cold. This raises an important question: is cold exposure a friend or foe?
 
Acute cold exposure (ACE) and cold-water immersion (CWI) have been central topics in my research for nearly 40 years. These are not just academic curiosities but are increasingly relevant in modern health and recovery practices. For instance, athletes often use cryotherapy or CWI post-exercise to speed up recovery. Mild hypothermia is even intentionally induced during surgery to slow metabolic reactions and reduce medical complications. Clearly, cold has its benefits, but it also poses risks when not managed properly.

My research has explored how men and women of varying ages, body compositions, and fitness levels regulate their core temperatures under cold stress. One key finding from my early work is the role of shivering thermogenesis. Shivering generates heat, helping leaner individuals maintain core temperature during rest in cold air or water. This insight informed the development of the American College of Sports Medicine’s guidelines for preventing cold injuries during exercise (Castellani et al., 2006).
 
For those venturing outdoors in these extreme temperatures, proper preparation is critical. Clothing choices, fitness level, body fat percentage, age, hydration, and even the time of day all influence how well we handle the cold. For example, if you sweat while exercising in frigid conditions, it’s vital to change into dry clothes immediately to prevent heat loss. Fatigue also exacerbates the risk of cold-related injuries, making rest and proper nutrition essential.
 
As we navigate this polar vortex, it’s worth remembering the historical consequences of extreme cold. Consider President William Henry Harrison’s inauguration in 1841—held outdoors in bitter conditions without proper precautions. His prolonged exposure to the cold, combined with a lengthy speech, led to pneumonia and his untimely death. This historical anecdote underscores the importance of mitigating cold exposure, especially when physical activity is minimal.
 
For modern-day examples, compare standing still in cold weather (as during an outdoor ceremony) to the active heat generation of athletes during a football game. Football players are equipped with pads, coats, heaters, and are actively generating body heat through movement. In contrast, individuals standing still in the cold are far more susceptible to its dangers, particularly if they lack proper clothing or preparation.
 
Practical Tips for Staying Safe and Healthy

1. Layer Up Smartly: Wear moisture-wicking base layers to keep sweat away from your skin, followed by insulating layers and a windproof outer shell.
2. Stay Dry: If you’re exercising outdoors, bring extra socks or clothing to change into if you get wet.
3. Short Loops: For runners, consider shorter loops closer to home in case the weather changes or icy conditions become hazardous.
4. Indoor Alternatives: For those unable to exercise outdoors due to conditions like Raynaud’s Disease or orthopedic limitations, a treadmill is an excellent alternative.
5. Monitor Fatigue: Cold can exacerbate tiredness, so ensure you’re well-rested and nourished before braving the elements.

By: Dr. Ellen Glickman

January 1, 2025

Insights on the Mental and Physical Health Risks of Social media at the National Academy of Kinesiology Higher Education Conference (San Juan, PR).

As we step into the new year, a time often marked by resolutions for self-improvement and stronger family connections, it’s crucial to reflect on the pervasive influence of social media on our health and relationships. Dr. Ellen Glickman, a leading voice in health and exercise physiology, will take center stage at the National Academy of Kinesiology Higher Education Conference in San Juan, Puerto Rico, in 2025. Her presentation, titled “Warning: The Use of Social Media is Dangerous to Your Health,” will delve into the alarming parallels between social media usage and public health crises such as tobacco addiction.

“The Surgeon General’s recent comparison of social media to substances like tobacco in terms of health risks is a wake-up call for all of us,” said Dr. Glickman. “As we embrace the opportunities of a new year to better ourselves and our communities, it’s imperative to address the mental and physical well-being of our youth.”

In August 2024, U.S. Surgeon General Dr. Vivek Murthy made headlines by asserting that social media—particularly for younger age groups—poses significant health risks, comparable to those of tobacco. This bold statement has sparked widespread discussion about the role of technology in mental health crises.

Dr. Glickman’s research builds on this conversation, examining the myriad ways social media impacts mental and physical health.

“We’ve seen clear evidence that excessive social media use correlates with addiction-like behaviors, increased anxiety, and stunted neurological development in children,” Dr. Glickman explains. “It’s not just about screen time, it’s about how these platforms fundamentally reshape our brains and interactions.”

In her presentation, Dr. Glickman will highlight the critical need for societal changes, including banning smartphones in schools and implementing warning labels on social media platforms.

“Children need to play, to experience genuine social connections and independence,” Glickman noted. “Instead, social media leaves them isolated, anxious, and developmentally delayed.”

During a recent overseas trip, Dr. Glickman observed a culture that limited smartphone use, fostering active lifestyles and vibrant community connections.

“It was remarkable to see children engaging in physical activities and adults prioritizing face-to-face interaction,” Dr. Glickman  shared. “This stark contrast to technology-saturated societies underscores the urgent need for change.”

Dr. Glickman’s upcoming presentation will explore actionable strategies to combat the negative effects of social media. Her recommendations include:

• Banning phones in schools to reduce peer pressure and social stigma. • Implementing warning labels to educate the public about the risks of excessive screen time.

 “These measures may seem bold, but history shows us that public health initiatives—like those for tobacco—can save lives and transform society,” Dr. Glickman emphasized.

As we embrace the fresh start of a new year, Dr. Glickman’s message is focused on addressing the addictive nature of social media and fostering creativity, joy, and genuine connections that can lay the groundwork for a brighter, healthier future.

Dr. Glickman’s presentation at the National Academy of Kinesiology Higher Education Conference promises to be a pivotal moment in addressing the health challenges posed by social media. Attendees will gain valuable insights into creating a more balanced, connected, and healthier future.

About Dr. Ellen Glickman:

Dr. Ellen Glickman is a leading expert in exercise physiology with an extensive portfolio that includes approximately 100 scientific journal publications, three technical reports, and a book chapter. A Fellow of the American College of Sports Medicine (FACSM), Dr. Glickman serves as a reviewer for prestigious journals, including Medicine in Science and Sport and Exercise. Recognized for her engaging lectures at national and international conferences, Dr. Glickman has partnered with Orbital Research Inc. to advance the field of environmental physiology through innovative technology. She earned her Ph.D. from the University of Pittsburgh and has held academic positions at Louisiana State University and Kent State University.

By: Dr. Ellen Glickman

December 1, 2024

It’s that time of year again—the holidays are just around the corner! As we budget for gifts for family friends – we must make sure that we avoid overspending – while showing that we care. It’s a balancing act for sure but let’s talk about balancing a different kind of checkbook: the caloric one.
 
The caloric checkbook is one where spending (calories burned) needs to outpace deposits (calories consumed). The exact opposite of our holiday shopping.
 
As a baby boomer, I remember the days of balancing a checkbook with a pencil—something I’ve happily let the bank handle in recent years! But when it comes to my health, I know it’s up to me to keep things balanced.
 
Here’s the math: I aim to burn about 500 calories through exercise daily. Over a week, that’s 3,500 calories. If I also reduce my calorie intake by 100 calories a day—say, skipping that sugary soda—that adds up to another 700 calories. Together, that’s 4,200 calories in a week, which is more than the 3,500 calories needed to lose one pound of fat.
 
It’s straightforward math, but the impact can be significant. So, why is it so important to exercise and watch what we eat, especially around the holidays?

Why Balancing Your Caloric Checkbook Matters
 

1. Exercise Preserves Muscle Mass
   Muscle is metabolically active, unlike fat, which is inert. Maintaining lean muscle mass is essential as we age, particularly for upper body strength needed for daily activities.

2. Aerobic Exercise Benefits the Entire Body
   Cardio isn’t just for your heart—it boosts every system in your body, enhances brain function through neuroplasticity, and supports circulation.

3. Smaller Plates, Smarter Choices
   During the holidays, I used to give smaller plates to my kids, and it worked wonders. Try it yourself—use smaller plates or share a meal with someone. It’s a fun way to control portions and save money!

4. Energy Balance is Simple Math
   Just like balancing your financial checkbook, managing energy intake and expenditure is all about numbers.

5. Aging Requires Adjustments
   Our metabolic rate declines about 1% per decade—roughly 10% over 10 years. To counteract this, we need to eat less and stay active. Think of it like maintaining your car—regular care keeps it running smoothly.

6. Active Lifestyles Slow Metabolic Decline
   Research shows that active individuals experience only an 8% metabolic decline over a decade, compared to their sedentary peers.

7. Health is the Best Investment
   No one else can do it for you. Eat a little less, move a little more, and make it a daily habit.