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Black girl running

One of the routines I find very difficult to restart is my exercise routine. The importance of exercise to our overall health cannot be overemphasized.

I haven't exercised for a while, and it has been very difficult for me. When I started trying to start exercising again, I ran, and I felt so much pain and exhaustion that I wasn't able to reach my set goal for the day. I ended up feeling so weak that I wish I could just take a cab home. I slowed down and walked home.
 
When you want to start running, this is a habit you need to put in place first, which will help you get set for your new routine. Whether you are beginning to run or attempting to rediscover your love for it, the initial step is typically the most challenging. When you commit, however, running offers both physical and mental advantages. Running increases longevity by preventing osteoporosis, cardiovascular disease, and diabetes. Additionally, it can enhance brain function and increase the size of the hippocampus, the region of the brain responsible for verbal memory and learning.



How to begin running

A month before you start you need to set your eating habits straight and eat healthily. This will help your body to build up its strength.

Walking is the best way to begin running. Walking develops the muscles and tendons so that they can withstand the force of running. Do not rush: it should take around two weeks to build up to 30 minutes of vigorous walking, done two to four times per week. Then, move to run-walk intervals, alternating five minutes of running with one minute of walking. For the duration of three weeks, commit to running for 30 minutes, no less than four times per week.

"Patience is the best trait of a beginner runner." "Too rapid an increase in time or speed can lead to dissatisfaction or exercise-related injury [fast running places increased stress on the musculoskeletal system - ligaments, tendons, and other connective tissues], so focus on endurance before speed."

How do you maintain motivation?
"Begin by keeping things really simple," and establish a goal that you can achieve and cannot fail at. Choose a reasonable number of times per week that you believe you can run, then stick to it for four weeks to allow your body to adapt. Three times every week for four weeks equals 12 runs. When you reach 12 ticks, give yourself a physical treatment to serve as a constant reminder of your success.

What is the proper running technique?
Good posture reduces stress and impacts the joints, lowering the chance of injury and enhancing performance, allowing you to run for longer with less effort. Maintain an elevated chest and lowered shoulders while running. Your feet should land behind your hips, aligning your body from head to toe in a straight line. Avoid forward tilting from the waist, which can strain the lower back, and keep your hands open to avoid extra tension. Since running is a forward motion, it is inefficient to swing your arms across your body; instead, tuck your elbows into your waist so that your arms go forward and back. Lastly, pay attention to how your feet fall. If they sound heavy, try landing softer.

  

How can I avoid injuries when running?
Complement your running with additional workouts.
"Pilates generally increases core strength; spinning is good for stamina; and swimming stretches tired muscles." "To continue jogging without pain, focus on your glutes and lower abdominals." Both of these muscles are responsible for your running posture. When your glute muscles are functioning optimally, you will run faster, and your lower limbs will move effectively and safely. "The lower abdominals maintain the right alignment of the hips and pelvis to prevent excessive strain on the lower back." Squats will help you avoid ankle difficulties and knee pain, which are frequently caused by weak glutes.

Muscle soothers

According to new research, bariatric surgery may result in long-lasting improvements in pain and physical abilities.

The proven benefits of weight loss surgery include lowering blood pressure, improving blood sugar levels, and reducing cardiovascular risk. Now, data from a large multicenter study of bariatric surgery in the United States indicates that permanent improvements in pain and physical function may be added to this list.

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What was the focus of the study?
This study followed approximately 1,500 individuals for up to seven years after they underwent Roux-en-Y gastric bypass or sleeve gastrectomy, the two most common bariatric surgery procedures. The majority of participants were white (82%) and female (80%), while Hispanic (4%) and black (11% of participants) were underrepresented. They ranged in age from 38 to 55, and all were diagnosed with severe obesity (a body mass index of 35 or greater).

Participants completed questionnaires regarding their physical abilities, pain, health, and quality of life prior to surgery. Many were also evaluated for physical function and mobility, such as their ability to walk 400 meters in less than seven minutes. Some reported severe or even incapacitating knee or hip pain, an osteoarthritis symptom. Annual assessments were conducted for up to seven years.



What were the results?
41% to 64% of participants reported improvements in body pain, physical function, and objectively measured walking ability at the conclusion of the study. In addition, between 65 and 72 percent of those with osteoarthritis reported less knee and hip pain. In addition, 41% of those who were unable to walk 400 meters in less than seven minutes prior to surgery could now do so.

Not every measure got better. For example, the number of back pain pills taken before and after weight loss surgery stayed the same. Not everyone experienced improvements in pain and physical function, which is also noteworthy. It's also difficult to say whether the positive changes were brought on by surgery and whether one type of surgery was superior to the other because there was no control group that did not undergo weight loss surgery.

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It’s no secret that maintaining a healthy lifestyle can be tough. Between work, family, and social obligations, it seems like there’s never enough time in the day to squeeze in a workout. Not to mention, it can be difficult to find the motivation to keep up with your fitness goals and see results. If you’re stuck in a fitness rut and feeling frustrated with your progress, don’t give up just yet! There are a few simple things you can do to take your fitness performance to the next level. Here are some effective tips to help you get there:

Invest in Some Home Equipment


If you don’t have time to make it to the gym or you simply prefer working out at home, there are plenty of excellent workout options you can do with minimal equipment. For example, you could invest in a jump rope, resistance bands, or a stability ball. These simple pieces of equipment can provide an excellent workout and help tone your entire body. If you’re looking for something more challenging, you could also consider investing in this Pilates reformer with a tower or a rowing machine. These types of home gym equipment can be relatively expensive, but they’re a great investment if you’re serious about getting in shape. Having your equipment at home will not only save you time, but it can also be more convenient and motivating.


Find a Workout Buddy


One of the best ways to stay motivated and on track with your fitness goals is to find a workout buddy. Having someone to share the experience with can make working out a lot more fun and enjoyable. Plus, you’ll be less likely to skip a workout if you know someone is counting on you to show up. If you don’t have any friends or family members who are interested in working out with you, there are plenty of online communities and forums where you can find a compatible workout buddy. You may also consider joining a local sports team or fitness class. This way, you’ll not only have someone to work out with, but you’ll also benefit from the camaraderie and support of others.

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Golf is often considered to be a difficult game. The combination of physical activity and strategic thinking can be challenging for some people. However, with a bit of practice, anyone can learn how to play golf well. In this blog post, we will discuss some of the reasons why golf can be seen as a difficult game, as well as tips on how to improve your golfing skills!



1. Golf requires physical stamina and coordination

Golf is a physical game that requires players to have a good level of stamina and coordination. Walking around the golf course can be tiring, and players need to have good hand-eye coordination to hit the ball accurately. Also, because golf is an outdoor sport, players need to be able to deal with different weather conditions, such as strong winds or hot sun. There are tips for beginners online where you can learn how to improve your stamina and coordination for golf. It is important to remember that these skills take time and practice to develop.

2. Golf is a strategic game that requires planning and forethought

Golf is not just about hitting the ball; players need to think strategically about their next move to make the best shot possible. This can be difficult for some people, as it requires planning and foresight. However, with practice, anyone can learn how to think strategically about their shots. When you are first starting, it can be helpful to consult with a more experienced player or take lessons from a professional instructor.
If you are planning to set up an at-home gym, there are several things that you can take into consideration to maximize the space, optimize your workout potential and motivate yourself to keep going. Getting the best gym equipment is the most important factor. A home gym is only as good as the machines and weights inside it.
 



On top of that, you can install a great sound system so you can work out your favorite songs. Use the music and any inspiring posters that you like to create a motivating environment for yourself. Finally, try to incorporate natural light into the space. This will help your mind stay positive and awake while your body works out.



Get the Best Equipment

First things first, you need some top-quality gym machines and equipment to get started. You will need to find a reliable, professional, and well-respected source for this equipment. Experts at https://strengthwarehouseusa.com/ can help you to select the right weight benches, cardio and weight machines, dumbbell racks, and other equipment to suit your needs and fitness goals. Keep in mind what you want to achieve with your gym, so you know whether to focus more on cardio equipment or weights.

If you have specific goals of weight loss, muscle gain, or certain body parts that you want to focus on, this will factor into the decision for which gym machines to purchase. However, it is worth noting here that you should aim to do a whole-body workout regularly. Simply focusing on one skill or one area of the body will not be as beneficial as using your whole body and keeping yourself fit and strong in all areas.

Get a Great Sound System

If you sometimes struggle to stay motivated, you find yourself slowing down, or you get bored easily at the gym, great music is your best gym buddy. The right music can act as a great motivator and a fast beat can keep your pace consistent and strong as you work out. This is also the perfect way to counteract boredom at the gym, as your favorite songs will keep you feeling elated, and engaged and help you to enjoy the process.

Depending on what exercises you do at the gym, there will be different music that will help you to stay on track. For instance, weight-lifting music might feature inspiring lyrics or else have a slower beat that you can lift to. Whereas a running playlist will have a consistent fast beat to keep your feet moving on time.


Nutrition plays a vital role in your overall health and fitness. It is responsible for fueling the body to help you perform all of your daily tasks, like running, lifting weights, and even just getting through regular activities at work. In addition to giving, your energy, good nutrition also helps prevent chronic diseases and keeps your immune system healthy. Here are some of the key benefits that proper nutrition provides.

Detoxifies the body and prevents disease

Good nutrition is key to your overall health. When you eat a balanced diet, it helps your body get rid of toxins that are naturally produced within the cells and also those that enter through outside sources like air pollution. This is a great way for your body to prevent chronic diseases such as cancer, diabetes, heart disease, and obesity. If you have a green detox smoothie every morning, you are helping your body perform this vital function. Additionally, you are getting your daily dose of vitamins, minerals, and antioxidants that keep your immune system strong.




Improves energy levels

If you’re looking to improve your general energy level or even just increase stamina during workouts, good nutrition can help with both of those goals. Eating healthy foods loaded with vitamins and minerals boosts your metabolism by giving your body everything it needs to produce more energy than usual. This will help you feel less sluggish throughout the day and also make it easier to push through your workouts. While there are other factors than simply your diet that impact energy levels, good nutrition is a key component of having the energy to get through your day. If you struggle with feeling tired all the time, consider starting with small changes like adding more fruits and vegetables to your diet.

Maintains a healthy weight

Nutrition plays an important role in maintaining a healthy weight. By eating the right foods, you can ensure that your body receives the nutrients and energy it needs to function properly. This will help prevent cravings for unhealthy snacks or sugar-filled drinks, which are often high in calories but low in nutritional value. Instead of reaching for those types of foods, try filling up nutritious fruits, vegetables, and lean proteins like chicken and fish. It may also be helpful to keep a food journal so that you are more mindful of what you are eating throughout the day.
A small amount of subcutaneous fat that can be found under your skin benefits and protects your body. But an excessive amount of body fat can cause several major health problems, including diabetes, heart disease, stroke, and more. A balanced diet and regular physical activity are the two best ways to shed extra subcutaneous fat.


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Radiofrequency Therapy

A condition of the surface skin and subcutaneous fat layer is known as cellulite. Radiofrequency (RF) has recently been suggested as a successful cellulite treatment. Body sculpting and cellulite reduction through radiofrequency treatments have both been successful. RF radiation is sent deep into your skin during the process by a special instrument, which heats the fatty layers beneath your skin.

Increased blood circulation and skin tightening are two benefits of radio-frequency skin tightening. It considerably lessens the appearance of cellulite by triggering the lymphatic system to discharge the fatty deposits underneath your skin.

You can provide a slight improvement in the skin tone and minimize the appearance of cellulite by using radiofrequency technology. The dangers associated with radiofrequency skin tightening are minor, and there is nearly no downtime.




Healthy Diet

To lose subcutaneous fat with nutrition, you must eat fewer calories than you usually do.

Several dietary adjustments can enhance the kinds of food and beverages you consume. A diet rich in vegetables, fruits, fiber, whole grains, and nuts is advised by the American College of Cardiology.

Also, eating fewer calories than what the body needs is one of the best strategies to reduce body fat. As a result, fat is lost from the entire body, including the abdomen. A calorie deficit is when one consumes fewer calories than the organism utilizes. It's possible to burn extra visceral and subcutaneous fat that way.

Furthermore, foods with fewer calories are typically healthier than foods with a lot of calories.

A smart method to generate a calorie deficit and enhance health is to consume fewer foods that are high in calories but low in nutrition, like processed foods, French fries, and baked goods.

Instead, include proteins (from soy, fish, or poultry), and the quantity of added sugars, red meat, salt, and saturated fats should be minimal.
Obesity has become a major problem in America. According to the Centers for Disease Control and Prevention, more than one-third of American adults are obese, which is only getting worse. Obesity can lead to many health problems, including heart disease, stroke, and diabetes. So, what can you do to keep from becoming one of those statistics? Here are six tips for maintaining a healthy weight.

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1. Eat a Balanced Diet

Eating a balanced diet is important for two reasons. First, it ensures that your body gets all the nutrients it needs to stay healthy. Second, it helps you maintain a healthy weight. You will gain weight if you eat too many calories or too much of any one nutrient. Conversely, you will lose weight if you don't eat enough calories or get enough of certain nutrients.

A balanced diet doesn't mean eating the same thing every day. Once in a while, get McDonald's, eat a slice of pizza, or have some ice cream. You can check out the latest McDonald's menu prices and get a treat, as long as it's in moderation. Remember to balance it with plenty of fruits, vegetables, lean proteins, and whole grains.




2. Keep Track of Your Calorie Intake

It is important to keep track of your calorie intake to maintain a healthy weight. That means knowing how many calories you eat each day and ensuring that you stay within your recommended daily allowance.

There are several ways to keep track of your calorie intake. One popular method is to use a food journal. A food journal is simply a notebook in which you record everything you eat throughout the day. This can be helpful because it allows you to see where you are overeating or under-eating. It can also help you identify unhealthy eating habits that need to be changed.
Golf is a sport that is enjoyed by many people around the world. It’s a great way to get some exercise, fresh air, and spend time with friends or family. If you’re looking to improve your golf game, there are a few things you can do. In this blog post, we will explore 6 great tips for people looking to improve their golf game. From practicing your swing to choosing the right equipment, these tips will help you take your game to the next level. So whether you’re a beginner or a seasoned pro, read on for some helpful advice.






Get a Golf Lesson

Golf is a difficult sport to master and takes years of practice to become proficient. However, there are some things that can be learned relatively quickly that will make a big difference in your game. One of the best things you can do to improve your golf game is to get a golf lesson from a professional. A good golf lesson will teach you the proper way to grip and swing a club, how to stand and position yourself, strengthen your backswing and how to read the lie of the land and choose the right club for each shot. These are all important skills that will help you play better golf. In addition, a golf professional can also give you tips on your mental game and how to stay calm and focused when playing.

Get a Good Set of Golf Clubs


There is no one perfect set of golf clubs, but there are certain sets that will be better suited for your individual game. When you are just starting out, it is important to consult with a professional to get fitted for the right clubs. Even as you improve, you may find that your club selection changes in order to keep up with your progressing skills.

As a general rule, beginners should start with a set of cavity back irons. These clubs are more forgiving and will help you to hit straighter shots. You should also consider investing in a good quality driver and putter, as these two clubs can make a big difference in your scores. Of course, all golfers should have a few wedges in their bag as well – they come in handy for those tricky approach shots!

What Does It Take to Master the Waves at Sea?


To most people, the ocean is a vast blue abyss that holds many mysteries. But to those who have mastered the waves, the ocean is a playground where they can test their skills and enjoy its unique challenges. While mastering the waves at sea might seem like a daunting task, there are a few things you can do to make the process much easier. Here are some:






Be in Good Shape


Physical fitness is one of the first things you'll need to master to conquer the waves. Surfing requires strong arms and legs and good core strength and balance. Before you begin practicing, ensure you are in good physical condition. Start a regular workout routine and stay active even when you're not surfing. This will help improve your endurance and flexibility, allowing you to spend more time in the water without getting tired. Swimming frequently is the best way to improve your fitness and become a better surfer. It allows you to surf for extended periods since it builds up your endurance in the water. It also helps strengthen your core muscles and improve your balance, which are essential skills you need while surfing.

The Role of Sports in the Life of Students



College life is hectic at times and introducing sports to your agenda might seem challenging and impossible. However, sports play a crucial role in the lives of students. Yet, few talk about it.

Besides the obvious benefits for your physical health, practicing sports regularly boosts your mental health too. And on top of these, there are a lot more benefits. You will develop an entire set of skills that will help you not only in your personal life but in your career too. So, what is the role of sports in the lives of students?



Alleviating Stress

One of the most important benefits of practicing sports comes with the fact that it alleviates stress. College life can turn out to be pretty hectic and chaotic at times. You have to complete that research paper, write those essays, and work on those group projects. On top of this, you have to study for exams, sometimes spell for good grades, and impress your teacher with your work.

However, as tasks continue to pile up, you might start feeling stressed. You are constantly scrolling in your head about how to do my paper by tomorrow because there is very little time left. You might think you do not have the resources you need to face this situation. You can get the help of professional writers from Edubirdie and have the opportunity to learn from the best. However, practicing sports could help too. When you engage in intense physical exercise, endorphins are released in your brain. They are known as the feel-good hormones, and one of their effects is to alleviate stress. So, instead of worrying about your graded college papers, you could go to short jogging sessions to feel relieved. which will help you approach the challenge with a distinct perspective.

Multiple supportive relationships in the community can aid in weight loss.


Achieving and maintaining a healthy weight is a major global health concern, not only in the United States but also in many other nations. Governments are searching for the most effective services to assist individuals in losing weight and improving their overall health. Data from the United States, the United Kingdom, and Spain were used in a recent systematic review and meta-analysis (a large study of studies) that looked at how well weight management interventions in primary care settings work.


Examining weight loss assistance in primary care


Researchers analysed 34 studies involving adults with a body mass index of 25 or higher (overweight). They investigated individuals who had received weight loss interventions in primary care settings. Instruction on weight management behaviours such as low-calorie diets, increased exercise, use of food diaries, and/or behavioural self-management approaches with support from clinic staff to set weight-related goals, solve problems, and increase self-efficacy were included in the interventions.

Interventions for weight loss were delivered via telephone, internet, email, or in-person and included group-based and/or individual connections. The study compared these interventions to not doing anything to help people lose weight, using printed or electronic information about weight loss, or teaching people how to control their attention to resist urges or behaviours without focusing on weight loss.
You don't have to avoid activities that promote good health because of a physical impairment or other limitations.



According to health recommendations, adults should engage in at least 75 minutes of vigorous exercise or 150 minutes of moderate-intensity aerobic activity each week. Whatever you choose to do, as long as it gets you moving, doesn't matter.

But what if you find it difficult to be active because of an injury, illness, medical condition, disability, or even just normal ageing? Adaptive sports could provide much-needed assistance in those situations.

How do adaptive sports work?

Sports or activities for people with disabilities or physical limitations can be competitive or recreational. They frequently take place in tandem with conventional activities but are modified to accommodate individuals' unique physical capacities.

Dr. Cheri Blauwet, an associate professor of physical medicine and rehabilitation at Harvard Medical School and a former wheelchair racer who is a seven-time Paralympic medalist and a two-time winner of the Boston and New York City Marathons, asserts that "eventually, almost everyone will experience some kind of disability that impedes regular exercise, whether it's mild arthritis, requiring a knee or hip replacement, limited vision, or a more significant physical disability." "But today, people can find almost any sport or activity that takes into account their abilities and helps them stay active thanks to advanced technology and supportive infrastructure."

Why is staying active important?
Obesity, diabetes, cancer, heart disease, and stroke risk factors increase when regular exercise is insufficient. Moods are also affected. According to Dr. Blauwet, those with disabilities are particularly vulnerable because it can be difficult to maintain an active lifestyle. "Adaptive sports are a way for us to keep up with our regular exercise and support our health and well-being moving forward."

Research supports this. One study found that people who engage in adaptive sports and activities report having better overall health, a higher quality of life, and more fulfilling social lives.

How can you find out what local adaptive activities are available?
The National Center on Health, Physical Activity, and Disability and the Challenged Athletes Foundation have websites where you can find information about regional and local adaptive sports programmes and accessible events. Dr. Blauwet adds, "These programmes can also assist you in locating mentors, coaches, and the support network you require to succeed."

Patients with Parkinson's disease are helped by non-contact boxing. Other adults may benefit as well.

Get in shape by punching it up


"Non-contact boxing" may seem contradictory because many people believe that boxing exclusively entails opponents fighting one another. However, this type of exercise—which involves throwing punches but not taking them—has found use well outside of the ring. Physical therapists now use boxing fitness to help people with Parkinson's disease deal with their symptoms.
 
Parkinson's is a degenerative neurological illness that results in uncontrollable, involuntary tremors or shaking. Parkinson's patients also struggle with additional physical problems such as muscle weakness and stiffness, poor balance and coordination, exhaustion, a hunched posture, and a sluggish stride.
 
According to Laurie Keating, a physical therapy assistant with the Harvard-affiliated Spaulding Rehabilitation Network who coaches Parkinson's patients in Rock Steady Boxing, "Non-contact boxing fitness has been shown to help many people with Parkinson's improve their balance, hand-eye coordination, mental focus, muscle strength, and body rhythm." But because older folks deal with many of the same physical and emotional issues as younger folks, boxing conditioning can also benefit them in the same way.
 
 
In this nook
 
A national programme called Rock Steady Boxing has close to 900 affiliates. Parkinson's patients are just one group served by boxing fitness, which has been steadily expanding over the past ten years. More than 5 million Americans will wear boxing gloves for fitness in 2021.
 
Punching bags and coaches' big boxing gloves are used during workouts. While class layouts might vary, the majority of them—including those provided by Rock Steady—involve a coach guiding you through a sequence of motions based on common boxing punches, including crosses, hooks, uppercuts, and jabs.
 
You could, for instance, punch in a pattern of jabs, crosses, jabs again, and two hooks for a predetermined amount of time. Other routines might have harder sequences, or they might just be repeating one or two punches quickly.

(Unsplash CC0)



We all know that exercise is good for us, for both our physical and mental wellbeing, but it can come with a painful side-effect: muscle soreness. 


Fortunately, we don't have to hobble around in agony for days after a workout, as there are things we can do to reduce soreness and we will list these below.


Of course, if pain persists after trying one or some of the following ideas, be sure to see your doctor.




#1: Stay hydrated


You should stay hydrated during a workout to prevent dehydration and to keep your energy levels up, and you should hydrate after your workout too. The fluids that pass through your system ease inflammation and deliver nutrients to your muscles to aid with recovery, so remember to top yourself up with water at regular intervals. 


#2: Have something to eat after your workout


When you feed your muscles the nutrients they need to repair and become stronger, you will quicken the recovery process. You need a healthy balance of protein, carbs, and fat to aid your recovery, so consider this when preparing your post-workout snacks. 


For protein, consider:


  • Protein shakes

  • Eggs

  • Cottage cheese

  • Protein bars

  • Chicken


For carbs, consider:


  • Chocolate milk

  • Oatmeal

  • Whole grain bread

  • Rice cakes

  • Berries


For fat, consider: 


  • Avocado

  • Nuts

  • Trail mix (dried fruits and nuts)

  • Full fat yoghurt


#3: Keep moving


You shouldn't exert your body when you're feeling sore, of course. However, it's still acceptable to do some light exercises, providing you aren't in a great deal of pain after your workout. 


A slow walk or some light stretching can get the blood pumping through your body and this will get the nutrients needed for your recovery through your body that bit faster.



When should you be concerned about fatigue?

However, the majority of people are able to recognise when their fatigue feels more serious. If that's the case, or if your fatigue worsens or persists for more than a week or two, you should make an appointment with your doctor. If your fatigue is accompanied by symptoms like a low-grade temperature, shortness of breath, or loss of appetite, it may be the result of an underlying illness or infection.


You should also visit your doctor if you frequently feel tired even after getting a good night's sleep, lack the motivation to start the day or find it difficult to do tasks that are usually simple. These could be indications of depression or a sleep issue.

When you exercise so hard and for so long that recovery does not take place after typical rest times, you are overtraining. It's a challenge that both competitive and recreational athletes occasionally encounter, but it can also impact the average person.


A balance between excessive exertion and rest is necessary for dedicated athletes to perform at their peak. They must therefore put up a lot of energy on some days, followed by sufficient but not excessive rest days, or at the very least, time spent exercising at a lower intensity.


Why am I so tired after working out?
Pexel photo



Although overtraining is frequently characterized by exhaustion, other symptoms include injuries, aches and pains, worry, irritability, and restless sleep. Additionally, excessive exercise might reduce sexual desire.


You should consider other potential causes of your post-exercise exhaustion, such as anxiety, depression, an improper diet, or insufficient sleep since many health conditions can result in these concerns. Certain heart and blood pressure medications, such as beta-blockers, might also make you feel sluggish and less energised.


Take a break. Examine whether spreading out your regular activity days would improve your condition. If not, schedule a visit with your physician.


The best stretching routine

Stretching makes you more flexible and helps your joints keep a healthy range of motion. It also makes you less likely to strain your muscles or joints.

How often should you stretch, though? How long should a stretch be held? How many times should each stretch be done?

The American College of Sports Medicine (ACSM) put together a group of experts to look at a wide range of studies to help answer these questions. Stretching hasn't been studied as thoroughly as other forms of exercise, so the science isn't as strong. But the panel agreed, based on the evidence, that:

Stair climbing is one of the best ways to improve balance, build stamina, and keep from falling.


A man climbing stairs

One of the best ways to tell if you're healthy is if you can climb a flight of stairs. It's often used to see how mobile and strong you are, how fit you are after an injury, and if it's safe to have sex again after a heart attack. But climbing stairs has a lot more to offer.

Michelle Munley, a physical therapist at Harvard's Spaulding Outpatient Center Peabody, says, "Stair climbing is a great all-around form of exercise for older people because it works multiple muscle groups at once, like your quadriceps, glutes, and calves." It also improves your cardiovascular strength and endurance. " "You can stay more active in life if you know how to go up and down stairs in a safe way."

Going up and down

There are many places to practice climbing stairs, from stair machines in the gym, to stairs in stairways and stadiums, to simple stairs in your own home.

It doesn't matter what kind of stairs you have, but keep in mind that not all steps are the same height, depth, or surface. Also, stairs without handrails are harder to use and may be more dangerous. Munley says, "Pick stairs in a comfortable place with steps you feel safe going up and down."

Also, going down the stairs is equally as vital as going up. When you walk up the stairs, your glutes and quadriceps do concentric contractions, which means they get shorter. When you walk down, on the other hand, the muscles do the opposite, which is called an eccentric, or lengthening, contraction. "Both movements are necessary for muscles to be strong and work well," says Munley.

A man hiking

When everyone was on
COVID lockdown in 2020, hiking became a lot more popular. According to a report, the number of hikes in 2020 was 171% higher than in 2019. The number of people hiking alone went up by 135%.


Dr Edward Phillips, an assistant professor of physical medicine and rehabilitation at Harvard Medical School, says, "This makes sense since hiking remains one of the safest COVID activities because it is done outside and away from confined group settings." "Plus, what's a better way to get away from being stuck inside than to spend some time in nature?"


Not just a walk


Hiking is one of the best ways to feel better in both the body and the mind. First of all, it's a great way to build muscles in your legs. When you hike uphill, you work your hips and buttocks. When you hike downhill, you work your quads (the muscles in the front of your thighs).


Walking is a simple way to work out, but it's not always the best way to keep up the aerobic intensity. "Most people walk slowly and stop and start a lot, which keeps their heart rate from going up," says Dr. Phillips.


But hiking up and down uneven terrain uses more energy than walking on a flat surface. Your body has to work harder, so your heart rate goes up, you burn more calories, and your cardiovascular fitness improves.


You can also learn how to stay steady on your feet by trying to find your footing on a trail. This improves balance, which is a skill that keeps you from taking dangerous falls. As Dr. Phillips says, "When you challenge your body, it will change." So, if the hiking terrain makes you lose your balance, it will force your internal system to get better.


Hiking can also help your mental health. Studies have shown that older people who spend time in nature regularly sleep better, have less stress, less anxiety, and less depression. You can go hiking alone or with other people. Researchers have found that going on a nature walk with a group is just as good for your mental health as going on a hike by yourself.



Disclaimer:

No content on this site, regardless of date, should be used to replace direct medical advice from your doctor or another trained practitioner.
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