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Abel
How To Build Stronger Core Muscles: Simple, Flexible And Portable Methods
~2.1 mins read
One of the best things you can do for your health is to strengthen your core muscles.
Your core is more than just abdominal muscles; it includes the muscles in your back, sides, pelvis, and butt. They’re the muscles that allow you to reach, bend, and move freely.
What’s more, a strong core helps keep you steady on your feet. And that’s critical because it can help you stay independent by preventing debilitating falls.
Strengthening your core muscles doesn’t have to be overwhelming. You can do these simple exercises anywhere and adapt them as you gain fitness.
2. Ease and prevent low back pain
3. End stress incontinence
4. Relieve prostate problems
5. Increase flexibility
6. Look thinner by improving posture
7. Trim and tone your waistline
1. Stand comfortably near a wall with your arms in any position you choose.
2. Lift one foot an inch or two off the floor so that you are balancing on the other foot.
If you can’t hold this position for more than 10 seconds, you’re at risk for a fall.
Gentle core exercises are specially designed for people who aren't up to tackling regular core exercises, perhaps because they are out of shape or possibly due to an injury or health problem.
The following routine is a great way to ease into core work. You can do these four exercises at work, without your colleagues being any the wiser. You can do these exercises at home, too, thanks to simple variations. The front plank, for example, can be done while either leaning on your desk or using the kitchen counter to support your weight.
Equipment needed: Desk (a table or countertop is also fine), exercise mat, and sturdy chair.
Chair Stand Front Plank on Desk
Bridge Abdominal Contraction
Your core is more than just abdominal muscles; it includes the muscles in your back, sides, pelvis, and butt. They’re the muscles that allow you to reach, bend, and move freely.
What’s more, a strong core helps keep you steady on your feet. And that’s critical because it can help you stay independent by preventing debilitating falls.
Strengthening your core muscles doesn’t have to be overwhelming. You can do these simple exercises anywhere and adapt them as you gain fitness.
Common Benefits of Core Exercises
1. Prevent falls that can rob you of your independence2. Ease and prevent low back pain
3. End stress incontinence
4. Relieve prostate problems
5. Increase flexibility
6. Look thinner by improving posture
7. Trim and tone your waistline
How is your balance?
Take this 10-second balance test right now:1. Stand comfortably near a wall with your arms in any position you choose.
2. Lift one foot an inch or two off the floor so that you are balancing on the other foot.
If you can’t hold this position for more than 10 seconds, you’re at risk for a fall.
Gentle core exercises are specially designed for people who aren't up to tackling regular core exercises, perhaps because they are out of shape or possibly due to an injury or health problem.
The office workout
The following routine is a great way to ease into core work. You can do these four exercises at work, without your colleagues being any the wiser. You can do these exercises at home, too, thanks to simple variations. The front plank, for example, can be done while either leaning on your desk or using the kitchen counter to support your weight.
Equipment needed: Desk (a table or countertop is also fine), exercise mat, and sturdy chair.
Chair Stand Front Plank on Desk
Bridge Abdominal Contraction
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Abel
The Healthiest Way To Eat
~1.5 mins read
What's the healthiest way to eat? It depends on whom you ask. Many medical and nutrition experts claim to know the "perfect" way to eat for health, yet some of these dietary advocates disagree with each other in some fundamental ways. So, who's right . . . and who's wrong?
The truth is that there is no single way to eat for good health. As a species, humans are quite similar on a genetic level, yet as individual specimens we can be amazingly diverse. That's why some people may feel great on a vegan diet while others prefer a paleo diet— two dietary patterns that would appear to be polar opposites. The paleo diet includes meat but excludes grains and legumes, while the vegan diet includes grains and legumes but excludes meat and other animal products.
How can both diets work? When planned well, each diet includes lots of vegetables and minimizes highly processed foods. Those are the common denominators of a healthy diet. From there, you can fill in the blanks to suit your tastes and your unique physiological needs by adding your choice of high-quality fats (nuts, seeds, avocados, olive oil, fatty fish), carbohydrates (whole grains, fruit, starchy root vegetables), and plant- or animal-based protein (legumes, soy, fish, lean sustainably raised meat, poultry, eggs, dairy). It takes a varied diet to get the vitamins, minerals, fiber, and phytochemicals required for optimal health, but there are many combinations of foods that can get you to that goal.
While everyone needs carbohydrates, fat, and protein, there is no "magic" ratio that you should be striving for, as long as you avoid extremes. In fact, a number of recent studies have found that the quality of the food you eat—particularly emphasizing whole foods over processed food—is more important than whether it's low-fat, low-carb, or somewhere in between.
Source: Harvard
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