This practice helps you keep your balance and works the muscles on the inside and outside of your thighs. Not only that, but it teaches your body to move forward and backward, not just back and forth. Start by standing straight up with your arms at your sides and your feet together. Moving: Keep your right foot still and take a big step to the side with your left foot. Put most of your weight on your left leg as soon as your left foot hits the ground. Then, lean forward at the hips and bend your left knee to lower into a lunge. Hold on to your left thigh with your hands, and keep your right leg straight. To get back up, press with your left foot, shift your weight to your right foot, and lift your left knee to hip level. As soon as you feel stable, take another step out with your left leg to do another lunge. Keep going for 30 seconds. Do the steps again, this time moving to the right for 30 seconds.


Some tips and tricks:

During the move, keep your back straight (neither arched nor bowed), your shoulders back and down, and your abs tight.

When you lunge, don't let your knee go further forward than your toes.

What Is Kombucha?

Kombucha is a fermented tea beverage that has grown in popularity. Fermentation happens when microbes such as yeast and bacteria break down carbohydrates into simpler molecules. Beer, wine, bread, kimchi, yogurt, and, of course, kombucha are all produced using this method.

You can buy it in a bottle in a variety of flavors at most grocery shops or create your own at home. Aside from its wonderfully acidic flavor, kombucha has health advantages and is high in bacteria and antioxidants.
Kombucha is manufactured from a symbiotic culture of bacteria and yeast (SCOBY), which is also known as the "mother," and is similar to the "mother" found in vinegar. The SCOBY is added to brewed black or green tea with sugar, fermentation occurs, and kombucha tea is created! While homemade kombucha isn't often carbonated, many store-bought versions do for a fizzy soda pop-like feel.

Kombucha was first used for its medicinal benefits in Northeast China circa 200 B.C. Kombucha gained popularity and expanded throughout Russia, Eastern Europe, and Germany before arriving in the United States in the early twenty-first century. Kombucha is now available at practically every grocery shop!

5 Kombucha Health Benefits
The health advantages of kombucha are mostly attributable to fermentation, which results in a probiotic-rich beverage. Kombucha's health advantages originate from the fact that it is a tea-based beverage. While kombucha may be brewed with any caffeinated tea, including white, black, oolong, or green tea, research indicates that green tea kombucha provides the most advantages.

The evidence-based health advantages of consuming kombucha are listed below.

1. High in Probiotics
Kombucha, like many fermented foods, is high in probiotics.1 Probiotics are bacteria and yeasts that, when taken, provide health advantages. Consuming probiotic-rich foods like kombucha, kimchi, sauerkraut, and sourdough might help promote microbial diversity in your gut and general gut health. Gut health is important because it affects immune health; in fact, 70 to 80% of immune cells dwell in the gut. A healthy stomach also promotes regular bowel movements, digestion, cognitive function, and immunological health.

2. High in antioxidants
Green tea kombucha is high in antioxidant molecules known as polyphenols, which are prevalent in green tea. Green tea use may help minimize the risk of chronic illness. Green tea may also improve cognitive function, assist control blood sugar levels, and aid in fat burning.

3. Promotes Heart Health
Green tea beverages, such as kombucha, have been demonstrated to reduce the risk of heart disease. Researchers believe this is due to green tea's antioxidant components.

4. Aids in the reduction of blood sugar levels
Green tea has also been demonstrated to help regulate blood sugar levels. However, because some kombuchas include a lot of sugar, read the nutrition label and pick a kombucha that has no sugar added after fermentation.

5. Helps with Metabolic Function
Green tea includes epigallocatechin-3-gallate (EGCG). EGCG is a potent antioxidant that combats free radical damage. EGCG also has anti-inflammatory effects and may aid in the suppression of pro-inflammatory substances in the body.

Side effects of Kombucha
Kombucha has grown in popularity as a healthy beverage alternative. While Kombucha is more healthful than high-sugar drinks, the fermenting process results in caffeine, sugar, and trace levels of alcohol. Keep these warnings in mind, and drink kombucha in moderation.

Sugar content is high.
Some store-bought kombuchas may include a lot of sugar, depending on the brand. To select a kombucha with low added sugar, always check the ingredient list and nutrition data panel.

Mold and Pathogenic Bacteria
Proper fermentation and sanitation are critical for preventing hazardous bacterial development, especially in homemade kombucha. To limit the possibility of mold or other hazardous bacteria development, properly sanitize all glassware, wash your hands often, and sterilize your workplace.

The alcohol content
As a result of fermentation, kombucha naturally includes alcohol. Because most store-bought kombucha contains.5% alcohol or less, it may be advertised as a non-alcoholic beverage. Traditional beer has roughly 4.5% alcohol by volume.

To find out how much alcohol is in the kombucha you're drinking, always read the ingredient list. Also, bear in mind that some manufacturers purposefully create kombucha with a greater alcohol content as an alternative to beer.

Homemade kombucha also contains a trace of alcohol, ranging from 1% to 2.5% by volume.

Those suffering from IBS or other digestive difficulties should restrict their kombucha use since additional fruit juice and carbonation can aggravate digestive issues such as gas and bloating in some people.

Ingredients for Kombucha SCOBY: The bacterial and yeast symbiotic culture has an orange-yellow jelly-like consistency. If you have a kombucha-making acquaintance, peel a layer known as a "baby" off their SCOBY "mother." You may also buy a SCOBY from a health food store, online, or even create one from scratch at home.
Filtered Water: Spring water or filtered water works best. When possible, avoid using tap water.

Cane sugar, turbinado sugar, or brown sugar work well. Artificial sweeteners, maple syrup, honey, and agave nectar should be avoided.
Caffeinated Tea: Black tea, white tea, or green tea are the finest options. Avoid herbal teas and teas infused with essential oils, which can disrupt the fermentation process and promote the growth of bacteria or mold.
Prepared Kombucha: You may use unflavored store-bought or homemade kombucha as a starting point for your own kombucha. Avoid sweetened kombucha, which can introduce harmful germs and increase the likelihood of mold formation.
If you don't want to brew your own kombucha, you may check for starter kits or kombucha powders online!

Keeping your muscles strong, especially in your core, is important for maintaining an active and independent lifestyle. Our ancestors had strong muscles from their daily activities, but nowadays, we need to make a conscious effort to strengthen our muscles.

You should aim to do a core workout two or three times a week, but it can also be beneficial to incorporate daily core-boosting activities into your routine. Here are some simple ideas to get you started:

1. Sunday: Marching
March around your house or neighborhood, lifting your knees high and moving your arms to the music. If you need support, march near a countertop or try marching while seated on a stability ball.

2. Monday: Resistance band workout

Invest in some inexpensive resistance bands and follow a resistance band workout video on YouTube. One example is doing rows by sitting on the floor with your legs stretched out in front of you, looping a resistance band around the soles of your feet, and pulling the ends of the band toward you, like rowing a boat.

3. Tuesday: Water workout

Swim laps or walk in the shallow end of a pool to work your core muscles. Treading water, swimming with a kickboard, and water aerobics are other effective options.

Plyometrics are dynamic exercises that can help improve strength, power, balance, and agility. It's important for beginners to start slow and with simple exercises.

What are plyometrics?
Plyometric training involves engaging in short, intense bursts of activity that specifically target fast-twitch muscle fibers in the lower body. These fibers play a crucial role in generating explosive power, which can enhance speed and jumping ability.

Competitive athletes in sports like basketball, volleyball, baseball, tennis, and track and field often incorporate plyometrics into their training routines. Additionally, plyometrics can also enhance coordination, agility, flexibility, and provide a great cardiovascular workout.

Who can safely try plyometrics?
There are various types of plyometric exercises, and many people are familiar with gym plyometrics that involve jumping onto boxes or over hurdles. However, these advanced moves should only be attempted under the supervision of a trainer once you have developed some skills and muscle strength.

It's essential to note that even the beginner-level plyometrics mentioned in this article can be challenging. If you have experienced joint issues, particularly in the knees, back, or hips, or struggle with balance, it's advisable to consult with your doctor before attempting any plyometric training.

How to maximize effort while minimizing the risk of injury
To ensure safety during plyometric exercises, consider the following tips:

1. Choose a surface with some elasticity. Opt for a thick, firm mat (not a thin yoga mat), a well-padded carpeted wood floor, or grass/dirt outdoors. These surfaces can absorb some of the impact upon landing. Avoid jumping on hard surfaces like tile, concrete, or asphalt.

2. Start with small jumps. Begin by jumping just a few inches off the ground. Remember, the higher you jump, the greater the impact upon landing.

3. Maintain proper form. Bend your legs when you land and avoid locking your knees. Aim to land softly, distributing the impact throughout your feet rather than solely on your heels or toes.

As one of the most popular and exciting film genres, action movies have countless fans and enthusiasts around the world. No good action movie would be complete without jaw dropping stunts, too; this article covers the history of stunts in film, as well as five of the most dangerous movie stunts of all time.

Background: the History of Stunts in Movies

The origins of professional stunt performers go back further than you might think; we can probably consider acrobats, circus actors, and combat performers to be just a few examples of stunt work before it was considered stunt work. While perhaps not quite as dangerous as some of the death-defying stunts you see in modern, big-budget Hollywood movies, it was still very much commonplace for actors in these professions to get hurt or injured as badly or even worse than comparing with professional sportsman.

And, back in the early 1900s, films started to hire performers to handle dangerous stunts on set. Cinema was more or less a brand-new field at the time, and an absolute novelty as a result; because of this, there were usually so many people who would willingly volunteer to perform stunts in a film, just so they could be part of the production, that it actually wasn’t necessary for professional stunt performers to be hired at all.

But, as the film industry continued to grow and the productions themselves became more elaborate and sophisticated, there was a greater need for stunt performers who could safely and reliably carry out high-risk stunts for the big screen.

As this change took place, the men who can probably be considered the first true professional stuntmen started getting hired to appear in movies. These were clowns and comedy performers like Buster Keaton and Charlie Chaplin; it probably goes without saying that the stunts these men had to perform were not quite on par with what you’d see in a big-budget action movie today.

It was action movies that created demand for professional stunt performers, too. As the genre grew in popularity, higher-risk stunts became increasingly the norm as a means of entertaining and shocking audiences. This led to more work for stunt performers, as well as the development of safety measures and devices that would help them to keep the risks inherent to their work as low as possible.

With that being said, even today, stunt performing is far from being a safe line of work. Regardless of the safety measures that might be in place when someone performs a particular stunt, there’s still a significant level of risk that the stuntman or woman simply has to accept as part of the job. Tragically, serious injury and even death are both possibilities that professional stunt performers have to accept every time they show up on set.

Of course, the risks inherent to working as a stunt performer pretty much speak for themselves. While the actual danger a performer is exposed to depends on the nature of the stunt and the production, broken bones are all too commonplace.

It’s also the norm for stunt performers to work with explosions and fires, creating a particular need for them to be able to protect their skin from burns wherever possible. Abrasions are another form of injury that many stunt performers have to deal with at some point in their careers, as are cuts and lacerations.

The Most Dangerous Movie Stunts of All Time

The Car Jump in Smokey and the Bandit

Smokey and the Bandit is a comedy action film revolving around the efforts of two bootleggers who are trying to transport hundreds of cases of beer across the USA. Its car jump scene is iconic among stunt enthusiasts, too; not only were there virtually no safety measures taken during production, but the stunt performer in the scene had to wear a cowboy hat; a crash here likely would have been fatal.

Photo by cottonbro studio from

Running is known to have positive effects on our overall well-being. It helps increase endurance, reduce body fat, build muscles, strengthen the heart, and improve cardiovascular health. It can also improve our mood, sleep, and confidence.

However, running may also have downsides, especially if you do it excessively. As with everything, knowing both sides of the story is crucial to deciding how much you should be running.

For starters, here’s how running may “potentially” harm you.

Damage to Weight-Bearing Joints

According to Harvard Health Publishing, there’s mounting evidence that running is beneficial to reducing the amount of wear and tear on weight-bearing joints (e.g., hip, knee, and ankle-foot) and the risk of arthritis. It doesn’t cause osteoarthritis or any other joint disease. However, in 2021, a group of professional physiotherapists explained that there are two major risk factors that increase damage to weight-bearing joints during a run.

The first is obesity. The heavier a person is, the more impact they have on their knees. This leads to more friction and abrasion of the knee joint’s lining. If the aim of the running programme is weight loss, it’s recommended to start with a combination of walking or brisk walking and other non-weight-bearing activities, such as bike riding, for cardiovascular training. This helps in developing good strength in the knees, allowing load management and knee protection.

Another factor is poor biomechanics, particularly a lack of strength in the major propulsion muscles. These include the calf muscles, quadriceps, and glutes, which all support the lower limbs when on a run. If these muscles have poor strength, the position and loads on the knee during a run are typically changed, increasing the chance of injury.

To reduce the risk of joint damage, seeking professional help and getting routine preventive care are necessary. Licenced experts will often recommend using specialised treadmills and incorporating non-impact exercises.

Everywhere you look, there are warnings: the coffee you're going to drink is hot! There will be construction! This item may contain peanuts!

The reasons for these cautions are often obvious. However, cautions can sometimes generate more issues than they solve. When I was at the gym lately, these warnings in bold red text on the exercise bike and treadmill were difficult to miss:

  • Before commencing any workout regimen, have a medical exam.
  • Excessive activity might cause significant damage or death.
  • Stop exercising immediately if you feel faint, dizzy, or in pain.
What did "any exercise program" precisely mean in the warning? What exactly is overexercise? Is it necessary to stop working out if you have any pain?

Finally, I wonder if these cautions create undue anxiety, discouraging individuals from exercising.

Is it okay to start working out without consulting a doctor?

Most of us don't need a doctor's consent. The majority of people can start an exercise routine safely at a low level and gradually increase their efforts over time. Select activities that would enable you to have a discussion, like:
  • utilizing manageable, low weights for you to lift
  • Taking it easy when walking
  • slow (less than 5 mph) bicycle riding
  • Balance and stretching exercises
  • mild housekeeping or gardening.
If your level of fitness is modest to begin with, gradually increase your routine. For instance, if you begin by walking for 10 minutes each day, gradually increase your stroll by one minute every week or two. Once you've been walking for 20 minutes a day, consider increasing your pace a little.

Who needs to exercise caution?
Exercise is undoubtedly dangerous for people with specific medical issues. If you're worried about your health or have any of the following conditions, it makes sense to consult a health care provider for exercise advice:

Coronary artery disease, which includes angina or prior heart attack symptoms. Too much exercise too quickly could strain the heart and result in a heart attack or a risky heart rhythm. Until it's obvious that you can handle more, lower-intensity exercises (such as quick, easy walks) could be preferred.
asthma brought on by exercise. Just before or during activity, your doctor may advise using an inhalation medication to open up the airways in your lungs.
such as a metabolic myopathy, affects the muscles. Your doctor might advise against doing specific workouts, such as long-distance running or sprinting.
back ache. For those with back problems, low-impact exercises like biking or swimming may be preferable to high-impact ones like jogging or basketball.
Mud runs are Dirty, challenging, and next-level fun.

Remember when you were a kid and you used to climb monkey bars, swing from ropes, and jump across streams? Rain only added to the excitement, leaving you soaking and filthy.

Sign up for a mud run to recreate those adventures. These outdoor team events involve maneuvering through military-inspired obstacle courses while becoming muddy.

The most well-known mud races are Tough Mudder and Spartan events. However, similar mud runs may be found in the majority of states. Some provide shorter distances and varying levels of difficulty. Others are only for women, children, or families.

How do mud runs work?

Typically, these events follow the same basic concept: participants cross a course that ranges from three to ten miles (or longer) and encounter 10 to 25 obstacles.

While some mud races can be done alone, the majority are designed to be team-oriented activities. Teams of five to ten persons are frequently coed. There is no time limit, however depending on the distance and number of obstacles, most teams complete the course in less than an hour to three hours or more.

The hurdles are difficult enough that most people require assistance navigating over, under, and across them, both physically and emotionally. This is when the "we're-all-in-this-together" comradery comes into play.

What kinds of obstacles are there in mud runs?
Common roadblocks include

Climbing over spider-web-like cargo nets

scaling walls of various heights

dangling from ropes with handles

strolling across beams or logs, carrying logs

sandbags slithering under barbed wire.
Then there is all the mud to contend with. Prepare to slog through muddy pits, crawl through muddy tunnels, and slide down mud-slick slides.


What advantages does a mud run provide for your health?
The advantages of these events stem from their design, according to Dr. Aaron Baggish, creator of the Cardiovascular Performance Center at the Massachusetts General Hospital, which is connected with Harvard.

"Obstacle racing combines large-muscle, whole-body resistance exercises superimposed on a long-distance endurance race," he explains. "You need strength, stamina, and mobility, so they are a snapshot of overall conditioning."

In addition to the physical advantages, mud races present emotional pleasures and psychological challenges for completing tasks that call for organization, coordination, and strategy.

How should one get ready for a mud run?
Mud races demand vigorous exercise, so talk to your doctor about your safety and ability before registering for an event. While practically everyone of any age can take part in these events, finishing them and lowering the chance of injury both require a minimum level of conditioning.

"Training for obstacle races incorporates many aspects of fitness and performance," claims Dr. Baggish. "Therefore, it's best to train with a coach or trainer who is aware of the fundamental skills required to finish these races," says the author.

Regardless of whether you work with a trainer, you should concentrate on:

aerobic exercise. Although you won't be running as steadily as you would in a regular road race like a 5K or half marathon, you still need to move quickly from obstacle to obstacle. "Optimal training for such obstacle races involves a combination of steady-state aerobic base training, like jogging or cycling, coupled with interval work that simulates the start-and-stop nature of competition," claims Dr. Baggish.
grip toughness. The only way to overcome gravity is to grip, hold, and pull oneself. Pull-ups and farmer carries, in which you walk back and forth while holding dumbbells or kettlebells in each hand, are two exercises that can be beneficial. To prevent injury while performing these workouts, proper form is crucial. When using weights, keep in mind to start slowly.
Plyometrics. A lot of obstacles require powerful jumps and swift movements. These actions can be mimicked with exercises like jump squats, burpees, and box jumps.

Muscle dysmorphia: what is it?

The obsession with having a lean and muscular physique characterises muscle dysmorphia. While only a small percentage of boys and young men exhibit the more extreme behaviours that characterise this disorder, it may affect many more people's perspectives. A quarter of boys and young men engage in muscle-building activities of some kind. In the United States, about 60% of young boys say they've altered their diet to build muscle. Even though that might not fit the definition of muscle dysmorphia disorder, many young men are affected by it. There is a social norm that links masculinity and muscle." "Today, even Halloween costumes for boys aged 4 and 5 include padding for six-pack abs. They are constantly told that their bodies should look like this.

Do boys and girls with body dysmorphic disorder have different symptoms?

Body dysmorphia, once thought to be a girl's thing, can manifest as eating disorders like bulimia or anorexia. Muscle dysmorphia is not an eating disorder in the strictest sense. However, it is much more pervasive and sneaky in males.

The prevalent belief is that body dysmorphia only affects females and doesn't affect men.

What are the symptoms of male body dysmorphia?
Parents may find it challenging to tell whether their son is just acting like a teenager or deviating into dangerous territory. Parents should watch out for these warning signs:
  • A noticeable change in exercise habits, such as going from working out once per day to working out for several hours each day.
  • Following a set schedule for their workouts or meals, such as restricting their food intake or placing a strong emphasis on high-protein foods.
  • Avoiding regular activities, like spending time with friends, in favour of working out.
  • Taking pictures of their abdomen or muscles obsessively to document "improvement."
  • Repeatedly weighing himself each day.
  • wearing clothes that emphasise a more muscular physique or hiding their physique with baggier clothing because they don't think it's good enough.
This is different because they are persistent; they don't just give it a shot for a week before abandoning it. These boys have been engaging in this behaviour for weeks or even months, and they are not adaptable.

A study shows that some obese people find it harder to exercise because they are afraid of falling or getting hurt

Exercise, a common term we all hear frequently, causes many individuals to cringe. Physical discomfort, guilt, or a challenge finding time for or enjoying hobbies could all be contributing factors to unhappy childhood memories of school sports or gym lessons. Recent research indicates that fear of falling or injury is a significant barrier to physical activity for certain obese individuals.

This discovery has significant ramifications for health and well-being. Hence, what are some ways that we might make activities both safe and enjoyable for people of varying weights?

Why must you be active?
Physical activity, as you may know, helps overcome anxiety and despair. It prevents bone loss, strengthens muscles, promotes sleep, reduces blood pressure and blood sugar, and boosts cholesterol levels. Many drugs would be required to accomplish everything that regular physical activity may achieve.

Exercise is usually a component of weight-loss strategies. According to research, exercise aids in weight maintenance and may aid in weight loss. Regular exercise not only burns calories but also builds muscle mass. This is significant because metabolically active muscles release proteins that reduce hunger and food intake.

What does this study reveal?
The study showed that many obese people are afraid of getting hurt or falling, which makes them less likely to exercise. In Sydney, Australia, doctors watched 292 people who were taking part in an eight-week medical weight loss program. Everyone satisfied the requirements for obesity or morbid obesity. There was an average age of 49 among the participants, with men making up one-third and women making up two-thirds of the group.

At the start of the trial, the people taking part answered 12 questions about how they felt about injuries. Most of the people who answered said they were afraid of getting hurt or falling and thought their weight made them more likely to get hurt. One-third of respondents claimed their fear prevented them from exercising. During the first, fourth, and final sessions, the researchers also measured weight, height, and waist circumference and gave strength tests.

At the conclusion of the study, the researchers discovered that the individuals who feared injury the most had not shed as much weight as those who did not share this concern. Individuals who had not lost as much weight showed the highest levels of despair, anxiety, and drowsiness.
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