In a world where stress, anxiety, and depression are prevalent, finding effective and enjoyable ways to promote mental well-being is paramount. While traditional forms of therapy and medication play crucial roles in mental health care, there exists a vibrant and often overlooked avenue for healing—one that transcends the confines of therapy rooms and prescription bottles: dancing.

In this article, we explore the multifaceted ways in which dancing benefits mental health. From reducing stress and anxiety to boosting mood and enhancing cognitive function, dancing offers a holistic approach to mental well-being that engages the mind, body, and soul.

Join us as we journey into the world of dance—a world where movement is medicine, rhythm is refuge, and every step taken is a step towards greater mental health and vitality. We previoulsy wrote about the general health benefits of dancing, which you can read about here.

Stress Reduction

Engaging in dance can help alleviate stress by providing an outlet for self-expression and physical movement. Physical movement  can help reduce levels of stress hormones such as cortisol and adrenaline. Engaging in physical activity releases endorphins, neurotransmitters in the brain that act as natural painkillers and mood elevators, promoting feelings of relaxation and well-being.

As dance is usually attributed to weight loss, the mental health benefits are overlooked. Research has been shown that dance can reduce anxiety and depression, which can result in logical reasoning.

The rhythmic and repetitive nature of dance can also help calm the mind and reduce tension. Dancing to music with a steady beat encourages rhythmic movement patterns, which can have a soothing effect on the nervous system. The repetitive nature of dance movements can help regulate breathing and heart rate, inducing a state of relaxation.

Social Connection

Participating in dance classes or group dance activities provides opportunities for social interaction and connection with others. Building relationships and friendships within a dance community can combat feelings of loneliness and isolation.Having a supportive dance community can provide a sense of belonging and acceptance, which are essential for mental well-being. Sharing experiences, challenges, and triumphs with fellow dancers can offer emotional support, encouragement, and validation, helping to buffer against stress and improve resilience.

Several studies have proven the great social benefits of dancing. A study conducted by Mehibe Akandere and Banu Demir was conducted to record the effect of dance over depression. It was recorded that dance has many social benefits as it enables nonverbal cues and gestures to be expressed. A significant mood improvement was also seen with recreational dancers rather than competitive. This proves that there is less judgement in the recreational dancing realm, resulting in a boost in confidence.

Being part of a dance community may help in creating interpersonal connections and building social support. Dances such as ballroom, bollywood, and salsa are some examples of dances from different parts of the world, sharing a connection in the love and pride that comes with dance. Sharing experiences, challenges, and triumphs with fellow dancers can offer emotional support, encouragement, and validation, helping to buffer against stress and improve resilience.

Increased Body Awareness

Dance like nobody’s watching! Dancing requires individuals to be mindful of their bodies and movements, which can enhance body awareness and mindfulness. This heightened awareness can lead to a greater sense of bodily autonomy and self-acceptance.

A study done by Agnieszka Zygmont was done to document the uplifting effect from a dance community. It showed that dance therapy, dance classes, and full body coordination are improved. The awareness of oneself is also improved.

Learning new dance moves and mastering different styles can boost self-confidence and self-esteem. As individuals become more proficient in dancing, they may feel a greater sense of accomplishment and pride in their abilities.

Stimulation of Cognitive Function

Learning and remembering dance routines can stimulate cognitive function and improve memory skills. Dance also engages various cognitive processes, such as attention, coordination, and spatial awareness. Surprisingly, improvisational dance can improve problem-solving skills. It can stimulate creative thinking and enhance problem-solving abilities. It can also promote a strong connection between the mind and body, fostering greater harmony and integration between physical and mental health. This holistic approach to wellness can contribute to overall psychological resilience and balance. 

After much research done by Yuan, Li, and Liu, results stated that dance has the ability to help even the mildest of cognitive impairments. It is beneficial to an individual’s cognitive function, memory, attention, and balance.

To decrease the possibility of cognitive decline, dance can help maintain and enhance brain plasticity, which is crucial for cognitive health and resilience. Engaging in dance activities that involve learning new movements and challenging the brain’s motor and sensory systems can promote neuroplasticity—the brain’s ability to adapt and reorganize in response to experiences. 

Improved Mood

Dancing has been shown to release endorphins, which are neurotransmitters that promote feelings of happiness and well-being. This can lead to an improved mood and a sense of euphoria. It, also, provides a non-verbal outlet for expressing emotions. Moving to music allows individuals to channel and release pent-up emotions, such as stress, frustration, or sadness, in a constructive way, which can lead to a sense of emotional release and relief.

A few studies have even documented improvements in mild depression, and one study documented increased serotonin levels in adolescents. According to the Harvard Medical School, dance helps reduce stress and can increase levels of the feel-good hormone serotonin.

This, in turn, may give individuals a sense of purpose and direction, providing them with goals to work towards and a sense of meaning in their lives. This sense of purpose can be particularly beneficial for mental health during challenging times.

Dancing is a universally accessible form of therapy that transcends cultural, linguistic, and socioeconomic boundaries. Whether one is dancing alone in the privacy of their room, joining a group class, or participating in a cultural dance celebration, the transformative power of dance is undeniable.

As we navigate the complexities of modern life, integrating dance into our routines can serve as a vital tool for self-care and mental well-being. By embracing the joy of movement, we can tap into a reservoir of strength, resilience, and vitality that enriches our lives and nurtures our souls.

In essence, let us dance not only for the joy it brings in the moment but also for the profound and enduring benefits it offers to our mental health and overall quality of life.

Check out our other article about dance here:

We typically think of athletes, movie stars, models, and some rock stars when we talk about “core strength.” But did you know that there are more muscles that make up our core than just those six muscles right above our belly button? There are actually four layers of abdominal muscles, posterior muscles of the back and two other muscle groups deep within the torso that make up our “core.”

All of these need to be strengthened to keep our trunk (torso) healthy, strong and injury-free. 

Most often we see the low back region as the most susceptible to injury. Mainly between the bottom of our ribcage down to the hips and pelvic region. This is because that area is not surrounded by hard matter, like bone needed for added protection. No matter our age it can be truly debilitating to experience lower back pain. Therefore, the best way to maintain a healthy back and core is to regularly train these surrounding muscles as a way to limit injuries, stay strong and enhance mobility throughout life!

So what exercises are best at targeting all of those muscles? Below we have provided a brief anatomy review of the core and listed our top 5 exercises to improve core strength and protect our lower backs from potential injury.

Anatomy Review for The Core:

Abdominals

• Rectus Abdominis (The 6-pack Muscle): This muscle is the most superficial (closest to the surface) in the abdominal muscle group as it lays on top of the other core muscles of the torso. Although this muscle can be targeted and works in conjunction with others in the movement of the trunk, it is considered least protective of the group when it comes to the overall strength of the core. Typically, this muscle is seen as more of an ‘aesthetic’ muscle trained more to look good versus actually building strength.

• External Abdominal Obliques: The next abdominal layer below the Rectus Abdominis. These muscles attach to the front and back of the ribcage, angle downward and insert to the top of the pelvis region on the iliac spine. They essentially wrap around the torso and assist with lateral movement (side bending).

• Internal Abdominal Obliques: Similar to the External Abdominal Obliques, this sheet of muscles also attach to the lower ribs, but are oriented perpendicular to the External Obliques. They make up the abdominal wall that wraps around the torso.

• Transversus Abdominis: This sheet of muscles are the deepest abdominal muscles and like the Internal Obliques, wrap around the trunk of te body. They attach to the lower ribs (7-12th) and onto the back, the pelvis, and the connective tissue of the thoracolumbar region. They assist with stabilization and rotation of the trunk.

Other Core Muscles 

• Erector Spinae and other Paraspinal Muscles: These consist of numerous muscles that run parallel to the backbone. They are both large and small muscle groups, and are attached to a sheath of tendon that connects the vertebrae of the lower spine and the pelvis

• Quadratus Lumborum: The deepest back muscle, the Quadratus Lumborum attaches the lowest ribs and lumbar vertebrae to the posterior iliac spine (the crest of the pelvis.) It helps with the opposite actions of the front abdominal muscles and assists with back bending movements.

• Iliopsoas Group: Another core group, serving as the deepest in the body, are the psoas major, psoas minor and the iliacus muscles. These muscles are stabilizers and lateral movers of the core, as well as lateral rotators of the hip joints. These muscles connect the upper body to the lower body by attaching the anterior lumbar vertebrae, run along the inner pelvis and insert into the lesser trochanter of the femur bones. 

5 Best Exercises to Strengthen these Muscles

Now that we’ve recapped all of the core muscles, let’s break down our favorite exercises to help strengthen our core low back. We love these exercises because they can be done anywhere and don’t require any equipment. Plus, if we want to make them even more challenging, we can always add weights to the mix:

• Regular and Side Planks (On Hands, Elbows and Forearms): We LOVE Planks! Traditional, Forearm and Side Planks are all incredible at helping at building strength in the trunk of the body. These are usually practiced in a static position, one where you hold the shape for as long as possible. That said, there is always the option to add push-up or hip-dips to increase the intensity or target additional muscles. Try holding a Traditional Plank for 30 seconds to see how it feels. If that’s too easy, go for 1 minute. Still too simple? Try for 1 minute in each of these types of Planks and build up from there… You’ll thank us later.

• Sustained Low Boat Pose – Another great strength building technique is the sustained Low Boat pose seen in many yoga practices. Here, we start on our backs. Then we lift the legs, the head and upper shoulders about 3-4 inches off the floor. Only the hips and torso should be touching. After we’ve got that, next we extend the arms past our ears and away from our feet. It may help if we think of the shape of a banana. By holding this shape as long as we can (similar to those planks), we start to activate all of the core abdominal muscles. Lastly, if we want a bigger challenge, there is always the option to flutter-kick the legs or tap our hands to our toes straight up in the middle. Again, try holding this for 30 seconds. If that is a piece of cake, then go for 3-5 reps of 1 minute each.

• Superman or Locust Pose: This exercise is one of our favorites. We think strengthening the back muscles are equally important as the front core and this exercise helps to target the Quadratus Lumborum and our Paraspinal muscle group. During this exercise we will be lying on our stomach. (You may want to use a thick mat or a towel to protect the front of the hips.) Next, reach the arms forward past the ears and lift them up. Do the same thing with the legs, as if you’re flying like Superman. For the yogis out there, this is a variation of Locust Pose. Remember to keep the breath steady while in this shape. Go for 8-10 rounds of lifting up on an inhale and releasing on an exhale. Do that 3-5 times. Lastly, to make this harder, try strapping on some wrist and ankle weights!

• Russian Twists: Here we address some of those deeper muscles, like the External and Internal Obliques, and the Transversus Abdominis, due to the rotating or twisting nature of this exercise. Begin sitting on a mat or towel with the knees bent. Our feet should be about 18 inches away from us resting on the floor. Next, lean back to make an approximate 45-degree angle at the hips. This engages the whole core because we are fighting against gravity. Now we extend our arms out with palms together and keep them straight. From there, we initiate a rotation from side to side while maintaining the 45-degree angle; as those we are drawing a semicircle left to right with our hands.. To increase the challenge we can alway add weight by holding a dumbbell or a medicine ball. If the desire to make this more challenging persists, then try lifting the feet off the floor and hovering them while twisting from side to side.  

• Seated Knee Tucks: We think traditional crunches are a bit overrated. They can put unnecessary strain on the low back and neck, and who wants that, right? Instead, Seated Knee Tucks take that strain off those areas, target all of the core abdominals and help to build strength in the entire trunk. (Not to mention this exercise can really boost that “6-pack” look, if that is something you want.) Start by sitting on a mat or a towel to cushion the seat with your legs straight. Next, place both hands on the ground behind you with elbows bent. Your hands should be flat and the fingers should point towards the feet. Now, lift your legs about 4 inches off the ground and lean back at the same time. Finally, bend your knees while pulling them to your chest and press through your hands so that your torso almost touches your knees in the middle. Repeat. We suggest 3-5 sets of 20 reps. If you want to make it more difficult, add ankle weights. Trust us, you’ll feel it.

Yoga: The practice of yoga decreases stress, improves blood flow, and increases the levels of hemoglobin and red blood cells in the body. This helps more oxygen to reach body cells and enhance their overall function. It is a great way to nurture and care for your body, benefitting you physically, spiritually, and mentally. There are quite a few ways to practice yoga online and in the comfort of your own home. We found the perfect place for all levels to practice at ZERO cost!

Tai Chi: Commonly described as ‘slow-motion shadow kung fu’ tai chi is a wonderful way to care for your body. Regular tai chi practice can increase your flexibility, strength, and improve overall cardiovascular fitness. It emphasizes correct posture and instills a greater awareness of the body and how it moves. Dr. Paul Lam offers a FREE Lesson and introduction to Tai chi:

Pilates: Over 12 million people practice Pilates. It helps the body to improve flexibility, increase strength and tone muscles, and improves posture. It can be practiced in a variety of different ways, with a stability ball, a reformer, or even just your own body. If you are looking to do some self-care, release stress, and condition your body, we have found the perfect Pilates videos for you to follow along in the comfort of your own home!

HIIT (High-Intensity Interval Training): HIIT exercises are one of the most efficient ways to build endurance and burn calories and fat in a shorter period of time. The workout involves short intervals of high-intensity exercises to give you the maximum benefits from your workout. If you only have about 15 minutes of time to exercise, following a HIIT regime will burn for calories in those 15 minutes than an hour of jogging. This site offers over 100 Full-body workouts at NO COST! Start your HIIT journey here.

Meditation: Our lives can be busy and full of stress, making it difficult to find time to escape into a moment of peace and quiet. Meditation is an ancient practice of achieving peace of mind. You can practice at home, alone or with the family. If you are ready to find a sense of serenity and inner calm, start here:

Shadow Boxing: Cardio is necessary to protect yourself from heart disease, burn calories, and improve overall body composition. Shadow boxing is one way to get the cardio you need while also decreasing stress, increasing endorphins, and improve sleep. It has also been proven to work as a more active form of meditation.

CrossFit: We have all heard of CrossFit, but you may have been too intimidated to sign up for a class and give it a try. Well now here is your chance! CrossFit is offering free exercise videos that you can follow along to in the comfort of your own home. The videos are sorted by workout and the only equipment you need is your own body (or some water jugs if you’re looking for a challenge).

Zumba: If you love music and think working out is a chore, Zumba is for you! Zumba is a workout that doesn’t feel like a workout, just a fun dance party that keeps you moving. It excels in burning fat and calories while giving you a full-body workout. It is an easy way to get yourself hooked on exercise and keep your body healthy. No matter your skill level, you can dance your way to a healthier life:

Calisthenics: Calisthenics is an exercise practice that relies purely on your own body weight for resistance. It is a great way to build muscle and can easily be done at home, no equipment required. Calisthenics is the most beneficial way to build up your body’s functional strength in a natural way. It also involves less stress on joints, realigning and strengthening them in the process.

Extend: These workouts are perfect for older generations or people with disabilities. It is a great way to have fun and exercise without the hard impact that accompanies high-intensity fitness routines. The whole practice is carried out using just a chair. You may think sitting down to workout can’t be a challenge, but the extend workouts can work you hard and help you feel the good burn.

A chicken salad wrap is a refreshing lunchtime option that is easy to make and perfect to pack for a picnic. But the best part? They can be super healthy!

Just because the old-fashioned diner serves their chicken salad with gobs of mayo on a honking roll doesn’t mean that you need to. So how can you customize it to keep the taste and lose the calories? Easy. Just replace the mayo with non-fat greek yogurt, go easy on the salt, and substitute bread for lettuce. It has healthy fat, protein, vegetables, and fruit. Here is our healthy chicken salad wrap recipe:

The Ingredients:

• 2 chicken breasts
• 3 green onions
• 1/2 cup fat-free Greek yogurt
• 1/3 cup diced walnuts
• 1/2 lemon
• 1/2 tomato
• 1/3 cup grapes
• 1 head of romaine lettuce with large leafs
• salt, pepper, and paprika to taste

The Process:

• Grill 2 chicken breasts. They can be baked in the oven or on the stovetop if necessary. Let chicken cool.
• Chop the green onion, grapes, and tomatoes. Place into large mixing bowl.
• Dice chicken and place in large bowl.
• Add greek yogurt and walnuts to bowl. Stir until everything is mixed together.
• Add salt, pepper, paprika, and lemon to taste. Give the bowl another stir.
• Scoop about 2 spoonfuls on a large leaf of romaine lettuce. Roll up and enjoy!

HFR founder Samir Becic proved this point yesterday on KHOU Great Day Houston, the most popular talk show in Texas. The show is hosted by Emmy-winning Deborah Duncan, a personal friend of Samir’s for many years. Deborah and KHOU team do a fantastic job of promoting health and wellness in Houston. Yesterday, she had a panel of doctors, pharmacists, cooks, and our very own Samir to teach about the components of healthy lifestyle.

Samir taught the studio audience a few of his ReSync Method moves, and everyone got involved. Cores tightened and feet hovering above the ground, the audience learned that just 10 seconds on the couch can make a huge impact on health.

Samir designed the ReSync Method for everyone: people with knee injuries, the elderly, office workers, and kids on their way to school can all master and benefit from the moves. Oh, and it’s way more effective than most normal gym routines, burning more calories in less time than a treadmill workout.

Watch Samir on Great Day Houston:

Samir has been dishing diet and fitness advice on Deborah Duncan since 2008. He thanks Deborah and Great Day Houston for being allies in the fight to make Houston the fittest city in the nation!

What’s good for the goose is good for the gander. Or, in the case of 57-year-old Bishop Joseph Strickland from the Diocese of Tyler, Texas, what’s good for the shepherd is good for the flock.

The pastor challenged a young man from his Parish to a friendly push-up competition on a youth retreat in Poland. The two dropped to the concrete and cranked out a series of perfect form push-ups for cheering onlookers. The Texas bishop, who is a big advocate of fitness, held his own! Although he lost the contest, he did more push-ups than he is years old. That’s a win in our book!

This easy form of calisthenics is a great way to stay strong and keep heart healthy. The best part about it is that it can be done anytime, anywhere. That’s why we are such advocates of them here at HFR. We are also advocates of religious leaders promoting exercise in their community.

You rock Bishop Strickland! Keep up the good work.

Stay tuned for new recipes weekly!

Live on air, Samir had the entire audience and health and fitness panel participating in his unique and avant-garde ReSync Method– a simple 10 second exercise was a testament to its efficacy.

As Samir says: “Simplicity is key- simplicity works.”

Dr. Ian Smith is an American physician and author best known for his appearances on VH1’s Celebrity Fit Club series, The View, and as a correspondent for NBC News. He is also the host of HealthWatch with Dr. Ian Smith, a nationally syndicated daily news feature heard on American Urban Radio Networks.

Great Day Houston is Houston’s leading morning talk show, hosted by Deborah Duncan. LIVE Mon-Fri/9-10 AM on KHOU 11. Host Deborah Duncan is the recipient of many local and national awards for television excellence, including two Emmy Awards, two Gracie Allen Awards and a Telly Award, amongst other honors. Her achievements on the air, however, are transcended by her commitment and dedication to community service. Deborah is passionate about many causes and chairs numerous community events. In addition, she serves on the National Board of Directors for Mothers Against Drunk Driving (MADD) and is a Board Member for the Palmer Drug Abuse Program (PDAP).

When we originally  started the #PushUpsEverywhere campaign, we wanted to bring awareness to the obesity epidemic that is crippling America.

Here are some fun Celebrity videos:

TV personality Dominique Sachse:

https://youtu.be/h-oGqHiuo-k

TV Show Host and Personality Deborah Duncan on Great Day Houston:

Houston Sheriff Adrian Garcia Joins #Pushupseverywhere:
https://youtu.be/MrQ6HzM929M

Dr. Deal Hudson:
[fbvideo link=”https://www.facebook.com/100009715511074/videos/185752195091963/” width=”700″ height=”500″ onlyvideo=”1″]

This is a campaign launched by Health Fitness Revolution to push America to become a fitter nation. The challenge consists of filming yourself or someone doing 10 push-ups, uploading to Facebook, Twitter or Youtube, challenging two of your friends and tagging #PushUpsEverywhere.

Your donations will go towards creating school programs to lower the childhood obesity rate, programs for adults in community centers and churches, and the promotion of healthy lifestyle to the public.

Take a look at the videos below:

https://youtu.be/qhuQPMkCK6o

https://youtu.be/2FOqIqxegnw

https://youtu.be/c0OKzq0Apsk

https://youtu.be/c0OKzq0Apsk

https://youtu.be/798JHoUJM5s

https://youtu.be/Wx3cuoUJJCs

https://youtu.be/n0Es9SGhGvE

https://youtu.be/8uSocpYRgmw

https://youtu.be/dKkYS6RIrmA

#PushUpsEverywhere is a campaign started by Health Fitness Revolution to push America to become a fitter nation. The challenge consists of filming yourself or someone doing 10 push-ups, uploading to Facebook, Twitter or Youtube, challenging two of your friends and tagging #PushUpsEverywhere.

Health Fitness Revolution by Samir Becic Foundation is a 501(c)3 organization, to make the world a healthier, fitter place, please donate!

Samir Becic is a world-renowned health and fitness expert. He is the founder of Health Fitness Revolution Magazine and creator of the ReSync Method. Samir’s work has been featured in many top media outlets, and he is famous for his strong motivational skills and energetic presence.

From 2000-2008, Samir worked for Bally Total Fitness as the fitness director of the largest fitness facility in the entire United States. During that time, Samir quickly established himself as a world leader in health and fitness, receiving the prestigious title of  “#1 Fitness Trainer in the World/US” four times.

In 2009, Samir started ReSync Enterprises, a company which provides health and fitness education seminars to corporations, the media, and community organizations using his celebrated ReSync Method.

Samir used his extensive knowledge of health and fitness to found Health Fitness Revolution in 2011. Health Fitness Revolution is a non-profit movement headed by the Samir Becic Foundation 501(c)(3) that aims to spread the message of health and fitness throughout the world in order to prevent disease and improve quality of life.

In this video, Becic talks about how drinking sufficient amounts of water can affect your hunger levels, promote weight loss, improve hydration and give you younger, healthier looking skin. Hear what he has to say and get a glimpse of how he trains on the treadmill in the video below!

Too many people across the world rely on sugary drinks or bevs filled with artificial sweeteners to stay hydrated. Don’t drink your calories! Water is the best way to stave off thirst and stay healthy.

WATCH: Samir Becic Emphasizes The Importance of Water

https://youtu.be/7wO0IRMrnP0

Spring Health Tips:

As we remember our youth of refusing brussel sprouts and slyly slipping the dog our broccoli under the dinner table, who would have known that veggies were so nutritious for us? Watch the video below to see that it is actually possible to get kids to like veggies and not just mac and cheese:

Vegetarian Diets and Cancer

How many calories in a 20 oz soda?

There are many different aspects that can determine whether you have this serious illness involving blood sugar, however there may be a quick way to find out if you are nearing diabetes. A new study from researchers at New York University suggests dentists could soon use blood samples taken from mouths of patients to test for diabetes.

But a fire department in New Brunswick, N.J., is hoping to change that by showing firefighters an easy workout they can do at the firehouse to stay fit, be heart-healthy and be in better shape.

Termed 555 Fitness, this workout isn’t just for firefighters. In other words, you don’t necessarily need the equipment they use in this video. Think of other objects you can use in place of what they have, and you, too, can do the same workouts from home, without even having to go to a gym!

Do you have what it takes to workout like a firefighter?

Video courtesy of the New York Times

Said to be the most important meal of the day, it is extremely important to include a healthy meal in your routine each morning because it gives you more energy and increases cognitive function. Since it is essential to nourishing your brain and starting your day off right, without these early morning nutrients you may experience restlessness, irritability, and fatigue. Take a look at the video below for a few great ways to start your day off in an amazing way!

Named for the meal that “breaks the fast”, and the most important by far, it affects your eating for remainder of the day. By starting your day off with a nutrient-rich breakfast, you increase brain activity, boost fiber intake, and regulate weight. If you choose to skip this meal, prolonged fasting throughout the day overstimulates your pancreas and could lead to diabetes over time. In this video from Buzz60 on how to make the best smoothies, find out which ingredients you can mix together to energize your day in the best way!

Luckily, thousands of other health proponents are busy fighting the good fight with us, including children! Check out this video of a young fitness enthusiast who has decided it’s time to take a stand and help put an end to childhood obesity. Her message is powerful, and her energy and enthusiasm is contagious!

Samir Becic discusses how ReSync Method uses the body’s own movement and resistance to create functional muscle and promote weight loss with the anchors on My Fox Houston. It promotes 35% more calorie burning per hour and reduces risk of injury. The method enhances balance, mobility, flexibility, endurance, and strength.

Here is another video of more behind-the-scenes:

https://youtu.be/EgFbT7JnX38

Fox 26 presently broadcasts 52½ hours of locally produced newscasts each week (with 8½ hours on weekdays, 4 hours on Saturday and 6 hours on Sunday); in regards to the number of hours devoted to news programming, it is the highest local newscast output among both the Houston market’s broadcast television stations and all Texas.