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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
Sitting May Be More Harmful Than Smoking. Heres Why You Should Walk
~1.7 mins read
The experts at Harvard Medical School say walking may be one of the most powerful “medicines” available.
The simple activity of walking has so many powerful health benefits.
The latest research shows that sitting may be more harmful to your health than smoking. Luckily, getting up off the couch and going for a walk can put you well on your way to preventing everything from heart disease and diabetes to high blood pressure, depression, memory problems, and more.
Although you’ve likely been walking since you were about one year old, there are specific techniques that can help you avoid injuries, make walking more enjoyable, and increase the health benefits of walking.
2. Fight heart disease
3. Reduce the risk for type 2 diabetes
4. Relieve depression
5. Improve memory
6. Add healthy years to your life
7. Lose weight
2. All-cotton socks may give you blisters.
Use synthetic socks, wear double layer of your all cotton socks or just invest in some pretty expensive socks designed for the purpose of preventing blisters
3. Short walks may be better for lowering blood pressure.
4. The best time to stretch is after your walk.
5. “Interval walking” can help you reap more health benefits in less time.
6. To increase the part of the brain thats critical for memory.
Walk briskly for one hour, twice a week. That's 120 minutes of moderate intensity exercise a week. Standard recommendations advise half an hour of moderate physical activity most days of the week, or 150 minutes a week
Leaning forward or hunching over makes it more difficult to breathe and can cause backaches. To avoid this problem, extend your spine as if you were being lifted from the crown of your head.
Place your thumbs on your lower ribs and your fingertips on your hips. As you stand tall, notice how the distance between your fingers increases.
2. Look up.
Looking at your feet puts unnecessary stress on your upper back and neck.
Bring your gaze out about 10 to 20 feet in front of you. You’ll still be able to see ahead and you’ll prevent upper-body tension.
The simple activity of walking has so many powerful health benefits.
The latest research shows that sitting may be more harmful to your health than smoking. Luckily, getting up off the couch and going for a walk can put you well on your way to preventing everything from heart disease and diabetes to high blood pressure, depression, memory problems, and more.
Although you’ve likely been walking since you were about one year old, there are specific techniques that can help you avoid injuries, make walking more enjoyable, and increase the health benefits of walking.
Some Benefits of walking
1. Lower blood pressure2. Fight heart disease
3. Reduce the risk for type 2 diabetes
4. Relieve depression
5. Improve memory
6. Add healthy years to your life
7. Lose weight
Some Tips to help you get the best out of walking
1. A short post-meal walk is a great way to lower blood glucose levels2. All-cotton socks may give you blisters.
Use synthetic socks, wear double layer of your all cotton socks or just invest in some pretty expensive socks designed for the purpose of preventing blisters
3. Short walks may be better for lowering blood pressure.
4. The best time to stretch is after your walk.
5. “Interval walking” can help you reap more health benefits in less time.
6. To increase the part of the brain thats critical for memory.
Walk briskly for one hour, twice a week. That's 120 minutes of moderate intensity exercise a week. Standard recommendations advise half an hour of moderate physical activity most days of the week, or 150 minutes a week
2 ways to prevent injuries when walking
1. Stand tall.Leaning forward or hunching over makes it more difficult to breathe and can cause backaches. To avoid this problem, extend your spine as if you were being lifted from the crown of your head.
Place your thumbs on your lower ribs and your fingertips on your hips. As you stand tall, notice how the distance between your fingers increases.
2. Look up.
Looking at your feet puts unnecessary stress on your upper back and neck.
Bring your gaze out about 10 to 20 feet in front of you. You’ll still be able to see ahead and you’ll prevent upper-body tension.
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