Home Gym Equipment – Ways to Workout

gym equipment home workout

Ways to Workout at Home with Gym Equipment

You don't need to go to a gym to get a workout. In fact, you can get a good workout in your home with home gym equipment. Now, one of the most challenging thing during the COVID 19 pandemic was trying to stay fit. Indeed, this was a concern not just for me. It was also a concern for everyone who were confined to their homes but wanted to stay fit. Incidentally, staying fit helps you fight COVID-19 if you do get it. That's why I decided to workout at home with some home gym equipment.

In this article, I will share some proven home workouts with gym equipment.

Why should you work out at home?

When it comes to working out, you will have countless excuses for not working out. As a result most people can't change their body shape. By the way, do you know what the most common excuse is?

I don't have time. Yes, you're reading it right. In fact, this was my excuse also when I tried several times to start working out, but failed.

Moreover, people, who have countless excuses for not working out, have just more than this one.

That's why I am talking about home workouts here. Workouts at home can help you avoid a lot of excuses. Furthermore, home workouts also have advantages. For example, because you don't need to pay gym fees every month, workouts at home cost less. Also, even if you buy gym equipment, those are a one-time investment. And, the benefits from this investment will remain for a long time.

Do you know what the most precious commodity in the world is?

It is the time!

When you work out in the gym, it may take many minutes every day to get to the gym. Once there, you may also spend more time talking with people, shower,  etc. Also, you may have to wait for a machine to become available. And, all this cost time. But if you work out at home you won't waste time as you do in the gym.

Moreover, if there is a pandemic, it is safe to work out at home as you are not interacting with other people like in the gym.

So, workouts in the home have countless benefits. Let's talk about some ways to work out at home with gym equipment.

8 Ways to work out at home with gym equipment 
1. Dumbbells for weight training 

I want to workout at home, but I have less space in my home.

If this is your problem, then dumbbells is the answer for you. If your home doesn't have enough space for gym equipment, then you can start with dumbbells. With dumbbells, you can perform Russian twists, side crunches, seated shoulder press, front raises, shrugs, triceps kickbacks, etc.

When it comes to the benefits of these workouts, it is enormous. Just tell me what parts of the body don't develop from these exercises. Almost all parts of your body get benefits from these workouts.

Also, you can use dumbbells individually or connect multiple ones with connecting rods. So, if you want to do extreme workouts, then you can use several dumbbells at once.

2. A mat for lying down 

What will you do when you need to do a floor workout?

You can do floor workouts on floors or on a mat. But workouts on a hard floor can hurt your back, and workouts on a thick towel can slip and cause serious injuries. That's why you should seriously consider buying a mat for lying down on the floor during a floor workout.

Now, you can choose a yoga mat or a normal mat; it is up to you. But, if you want to do extreme workouts, then go with a better one.

Incidentally, exercise mats come in handy for several reasons. One of them being that they give you comfort during floor workouts.

Also, mats are great for knees, wrists, and hips.

Moreover, if you want to keep yourself clean and apply protection between the floor and yourself, then the mat is the right thing to try.

Finally, the mat is a great safety provider in a floor workout. For example, there are some extreme workouts that cause you to slip. So, in this case, the mat comes in handy.   

3. Jumping rope for cardio

Stuck indoors but can't go jogging?

If this is your problem, then jumping rope is the ideal solution for you. Moreover, jumping rope is great for cardio workouts. It is impossible to exaggerate the advantages of this small piece of equipment.

For example, if you want to burn calories in a short period of time, jumping rope could just be the right answer. In fact, you can burn 200 to 300 calories in just 15 minutes. Also, it burns more calories than other cardio workouts such as jogging and running.

Now, which exercise helps you to improve coordination?

Can't remember?

Indeed, jumping rope also helps to improve coordination between your different body parts. In fact, according to research jumping rope helps to develop coordination for autistic children.

So, it is a great tool to add to your home gym equipment list. Indeed, jumping rope will give you many benefits.    

4. Rowing machine for exercising muscles

There is a common misconception about rowing machine: that it only involves the arms. But, that is not the truth. In fact, a rowing machine workout is a full-body workout that involves 85% of your muscles.

And, the best part of this machine is that anyone can exercise with it. It doesn't matter what your current fitness condition or your vision is. Moreover, a rowing machine gives you a low impact workout.

Furthermore, a rowing machine has a lot of benefits: it is great for heart and lung health. Moreover, if you're looking for the best alternative to jogging, adding a rowing machine in your home gym equipment list would be an excellent option. 

5. Stationary Bike for cardio exercise

Here is another great home workout machine you should try at home. Though stationary bikes have been on the scene for a while, they have become popular recently. By the way, the stationary bike replicates bicycling.

In fact, the stationary bike is great for a cardio workout. Moreover, it does an excellent job for working out your arms and legs.

When it comes to the best exercise for the heart, nothing can be better than the stationary bike. Indeed, stationary bike workouts have the highest impact on the heart.

Also, it is three times more effective than running for burning calories.

And, the best thing about this workout is that it helps fight type two diabetes.

So, a few minutes on a stationary bike would make a big difference for you.

However, stationary bikes are a bit expensive home gym equipment. For example, with a $500 budget, you will be able to get a decent stationary bike. 

6. Suspension training system for full-body exercise

Here is the first full-body exercise tool in our list of home exercise gym equipment. Probably, it is the smallest piece of equipment on our list. In fact, you can keep it in your desk drawer. Also, because the suspension training system is physically small, you can carry it anywhere you want.

Now, the suspension training system consist of two straps, using an anchor and looping mechanism. As a result, you can attach it to a closed-door, tree, or a pipe.

Next, with the help of the suspension training system, you can perform a wide range of whole body workouts.  And, it offers a wide range of benefits. For example, it improves your body coordination. Also, it can be used by those at all levels of fitness.       

7. Treadmill for Running

What if I want to get the complete running experience?

In this case, you have no option except the treadmill. The treadmill is excellent for running workouts. You will get the complete experience of running or jogging.

For treadmills, I would like to recommend you go for the smart treadmill. Smart treadmills became a very popular gym equipment for home workouts. It provides a great cardiovascular workout option. Moreover, it is said to be most effective for exercising your heart.

8. Massage roller for after workout training

This great list of home workout gym equipment can't be complete without the massage roller. Because it helps increase blood flow after a workout. a massage roller is a must. Also, if you get pain after a workout, the massage roller can help relieve the pain. In addition, it also helps get rid of post-workout stress. Consequently, the list of gym equipment wouldn't be complete without the massage roller So, make sure you add the massage roller to your list of home workout equipment.

Final words

You may not have been aware of all the benefits you get from working out with home gym equipment, but after reading this article, I hope you now have all the knowledge to start working out with home gym equipment.

Cardio at Home Without Equipment – Exercises to Stay Fit

Cardio Exercises You Can Practice at Home Without Equipment

The heart is the powerhouse in our body. In fact, a healthy heart will, most likely, translate to a healthy life. Therefore, it is imperative that we do whatever it takes to maintain a healthy heart. And, one of the ways to do this is by eating low fat meals. Meanwhile, another way is to do cardio at home without equipment.

But, what exactly is cardio? Indeed, cardio, in short, are simply exercises that increase your heart rate. Moreover, cardio exercises have a plethora of advantages. From improving blood circulation to controlling cholesterol levels, cardio workouts basically keep you alive and healthy. In this article, we will explore some cardio exercises that you can do right in the comfort of your home.

Squat Jump

Now, doing a squat is a cardio exercise. But, so is jumping. So, when you combine both, it becomes a pretty effective cardio exercise. Furthermore, this cardio exercise requires a minimal amount of space. This is because you will be almost in the same physical location on the floor. 

To do this, first you stand erect with your hands stretched out. Bend your knees and get in a squatting position. Next, jump from the squatting position, and squat on your way down. And, repeat this sequence for the duration of the workout.. Incidentally, doing the squat jump for 15 minutes can burn as much as 100 calories.

Jump Rope

Tiffany Haddish, an American comedian once said, "Nobody messes with a girl that skips". I think that's quite a good incentive to skip.

Though more common among women, jump rope, or skipping is used by professional athletes to stay fit. Skipping can be done anywhere, with a simple rope that can be purchased anywhere.

To practice this, hold the two ends of a rope; one with each hand. Next, flip the rope over your head and then below your feet, jumping up just before the rope is about to make contact with your feet. Doing this for just 20 minutes can burn as much as 220 calories.

Jumping Jacks

Jumping jacks, much like jump rope is a familiar childhood playground activity. This is a very simple exercise that can be done right in your home, with very little space and absolutely no equipment necessary.

So, if you wanted to have a 30-minute workout session, you could do a little bit of jumping jacks, and a little bit of jump rope and jump squats to spice it up.

To do this workout, simply stand with your feet together and your arms placed straight down by your sides. Next, jump and spread your legs apart. At the same tie, lift your arms so the palms come close together over your head. Next, go back to the initial starting position with your feet together and arms straight down by your sides. Repeat in a quick succession. Doing this for only 10 minutes can burn as many as 100 calories.

Jogging in Place

An outdoor run is definitely a lot of fun, but what if it was raining, or snowing heavily? There would be no satisfaction of coming back home all sweaty. The good news is that you can still jog in your home, and you can do so without a treadmill.

This doesn't involve a lot of activity. All you need to do is jog in a stationary position. But it definitely gets your heart pumping. That, after all, is the purpose of any cardio exercise. By the way, it is better to put on your shoes to support your feet. Also, put on good shoes to avoid injuring your feet. 

If this sounds a little boring, and you happen to have some change, you can buy a very affordable treadmill with pretty impressive features including a multi-function LCD screen that provides you real-time data about your workout.

Dancing

An opportunity to exercise your cardiovascular muscles and your soul at the same time has got to be the ideal workout experience. Jogging in place sounds a little too boring for you? If so, crank up the music and start dancing.

This can absolutely be fun, perhaps the ultimate experience for an indoor cardio. Dancing gets your heart beat faster, and as a bonus can also help build your muscles.

You really don't need instructions as to how to move your body to a song. But if you want to learn some new moves, or get a structured lesson, there are a lot of videos online to help you do that. Incidentally, dancing for 30 minutes can burn as much as 150 calories.

Kickboxing

If you are athletic, and you want to really feel the adrenaline rush that comes with cardio exercises, then kickboxing is just the thing for you.

Kickboxing has an exhaustive list of pros, and that includes therapeutic advantages in getting rid of anger and stress. You can do this in the comfort of your home. In fact, a punching bag is all you need for a kickboxing session.

Kickboxing, as the name implies involves a mixture of boxing and karate. Doing this for just 10 minutes can burn as much as 100 calories.

Conclusion

There are quite a number of other cardio exercises ranging from simple to difficult that you can do at home with zero equipment: Touch toes, speed skaters, crab walk, lateral shuffles, butt kicks, high knees, running the stairs, and even burpees.

You can try whatever works for you, a combination of two or three exercises for a few minutes every day is sufficient.

Recent study has shown that drinking coffee before workout has a number of advantages both during and after a workout.

Caffeine makes you more alert, reduces muscle pain during exercise and even helps consume less cholesterol post workout. Be sure to get a coffee maker that makes an espresso with cafe quality macrofoam and have yourself a cup of coffee before you work out.

Rowing Machine Mistakes (And How to Fix Them)

6 Rowing Machine Mistakes (And How to Fix Them)

The efficiency and effectiveness of providing a low-impact cardio workout make the rowing machine popular in gyms and fitness clubs. In fact, rowing machines can build your endurance, power, and strength. Also, rowing machines are great for pumping your heart and burning calories. Moreover, people of all ages and body sizes can use it to get full-body workout. But, if you work out with all the wrong techniques, you will gain nothing. Rather you will hurt or injure yourself. So, we are presenting 6 common rowing machine mistakes along with tips on how to avoid them.

How to Row with Good Form

First, you should know how to properly row a rowing machine.

The Catch

Before you start rowing, first start with a proper set-up and body position. So, keep your arms straight, with your head in a neutral position, and both shoulders at the same level. Next, lean the upper body (from the hips and above) forward, engage the core, and fully stretch the legs. Furthermore, shins should be placed vertically, and lift the heels as needed. By the way, this position will help you push the machine with full power and initiate the drive phase to start the stroke.

The Drive Phase

Once your back is vertical, and your legs are fully stretched, pull the handle towards your torso. Applying force through the legs, push off from the machine and hinge the hip backward about 45°. Look out for the proper sequencing of body movements like legs, arms, shoulders, hips, and core.

The Finish Phase

The "Finish" is the resetting position that is the converse of the catch position. Don’t rest here too long. Keep your legs stretched, leaning the back and shoulders away from the legs. Also, your hands should be gripping the handle, with elbows tucked toward the torso.

The Recovery Phase

At this stage, do the drive movements in reverse order so that you can return to the catch position. To bring the torso over the legs, just extend the arms and hinge forward the hips. After that, bend your knees.

6 Rowing Machine Mistakes (And How to Fix Them)

1. Forgetting to Check the Damper Setting

One of the first rowing machine mistakes many make is when they sit down without adjusting the rowing machine's damper setting. The damper setting is adjusted by a lever placed on the air resistant flywheel’s side. With the lever at the higher-setting, the machine will behave more like a rowboat. This setting can exhaust your body muscles even before getting in a solid cardio workout.

The Fix: A higher damper setting will make it harder on your body. So, if you are new to rowing, it is best to start with a setting between three to five.

2. Rowing with only Using Arms

Rowing using only the arms puts too much pressure on the arms, back, and shoulder. This can cause serious body injury.

The Fix: With a rowing machine, 60 percent of the power should be generated by pushing the legs. Another 40 percent comes from engaging the core and pulling the handle with your arms. So, for each stroke, you have to use leg power to push off the foot.

3. Mixing up the Operation Order

Firing the legs and arms simultaneously may feel like the right process while rowing. But, by doing this, you will put unnecessary stress or strain on the upper body.

The Fix: For rowing stroke, follow these three processes. First, push off the foot with your legs. Then, lean slightly back at the hips and pull the arms toward your chest. Incidentally, the correct place to pull your hands is below the ribs. Once the handle is pulled, go back to the starting position. Repeat this over and over.

4. Hunching Your Back During the Stroke

During the stroke, many people bend or hunch their back rather than sitting straight up or tall.

The Fix: You should focus on sitting tall with a straight posture. To do that, engage your core or turn on the abdominal muscles. Relax your shoulder and make a neutral position of the spine.

5. Banging the Butt Into Your Heels

If your strokes are too fast, your body will jerk forward uncontrollably. As the seat keeps slamming into the rower’s front side, the body starts jerking.

The Fix: Pay attention to the stroke timing to regain control. The ratio of the stroke should be a 1:2 count. At the time of the stroke’s second-half, your body should be relaxed and controlled. With a calm and collected recovery, you can easily prevent the seat from smashing.

6. Shooting the Butt Out and Jerking the Upper Body Back

When your legs push quickly and cause you to shoot out the rear ahead, your upper body will awkwardly try to catch up. If this extra work causes your top half to jerk, then the stroke will be less effective. Also, it can increase the risk of injury.

The Fix: Engage your abs and keep the hands or feet connected. The engaged core can smoothly connect the upper and lower body movement. For efficient rowing, your body should have a controlled and deliberate posture with muscles activated.

Final Verdict

With a rowing machine, you can effectively increase your strength and endurance and get a full-body workout. This machine works out not only your lower body muscles but also all major muscle groups. By using this amazing equipment, you can maintain an active and fit lifestyle.

A rowing machine is the ideal choice to burn extra fat and get a good low-impact cardio workout. Having proper form while rowing will decrease the risk of injury and speed up your fitness journey.

There is no question, rowing is a great cardio workout that uses muscles in the upper and lower body. However , because it uses so much of your upper body and lower body muscles to give you a cardio workout, it is an exhausting workout to undertake. In fact, if you go to your local gym regularly, it is a rare occasion that you ever see the rowing machines being used. This is because the usual clientele in the gym are those with regular jobs, housewives, students, and others who want an "easy" cardio or muscle workouts. Having said that, rowing workouts are great for athletes in schools, colleges, other professional sports who need to be on top of their game.

Motivation for home workout: How to do it Yourself

How to Motivate Yourself for an At-Home Workout

We have all been there—we want to be in better shape, but there is always something standing in our way. We either do not have time, lack money, or are too embarrassed to work out in public. There is a solution to that—working out at home. It sounds great because it’s free, no one is there to judge us, and it’s in the comfort of our safe space. But what happens when this becomes boring or too easy to quit? When we have to pay for a gym, get ready and go to a location, we might be more inclined to move. However, getting off the couch when you are super comfortable and cozy may be more complicated than it seems. Find motivation for home workout yourself by following some practical and simple steps that will keep you on track with the results you need!

Start by Setting Some Goals

Before you start your at-home workout, think about what you want to accomplish. Are you working out because you want to be healthy and fit, gain muscle, or work on your cardio? Indeed, there are so many reasons that can be a motivation for home workout, that are all valid. But setting a goal will make it easier to stick to it when we are tempted to quit. Your goal may be an upcoming race, fitting into a dress, or lowering your cholesterol levels. Whatever the case, you might find it helpful to write these goals down and put them in a visible area so you can be reminded of them daily. So, if you ever feel like quitting or skipping a day, those goals will make you push through.

Set Up a Workout Area

Set up an area to motivate yourself for an at-home workout

Depending on the size of your home, you will find an appropriate space that works for you and is not in the way. Ideally, you want it to be in an area where you can keep your equipment and have enough space to place an exercise mat. It might become frustrating after a while if you have to keep putting away your equipment and setting it up for each workout. And you know how it usually goes—out of sight, out of mind. But if your equipment is in your designated area, it will start calling your name every time you pass by and it will be more difficult to ignore. In addition to that, you will condition yourself to work out in that particular area, and it will become second nature after a while.

What if Your Place is Too Small

If you can’t find room in your home or your family is always in the way, take into account areas like the basement or the attic.  When the weather is nice, work out in your backyard. This is an excellent idea that will give you more space and more air. You will also be surrounded by greenery, enabling you to destress. If you have a garage that you are not using to park your car, reconsider this space and think of converting the garage into a gym. Many possibilities are available to you if you only use your imagination and put a little effort into reorganizing certain areas of your home.

Schedule a Time to Motivate Yourself for an At-Home Workout

Let’s face it—if you don’t want to do something, you will find hundreds of reasons not to do it. One of the most common excuses is not having enough time in the day. Not to say that this is not a valid excuse. Our lives have become extremely hectic, and everyone is overworked. But if you designate a time in the day for a workout, after a while, you will move things around, so you don’t miss it.

Setting aside a time for your workout will keep you going

If you take a look at your daily schedule, you will be able to squeeze in a workout at least three times a week. It may seem impossible at first, but as working out boosts endorphins and makes us more energetic, this alone will make you want to return to the workout whenever you can. You will realize that you want to wake up before work and do yoga or do your cardio session after the kids have gone to sleep. Remember that your workout time does not have to be at the same time every day. If you are a creature of habit, consistency will work for you. However, if your schedule is more hectic, you can plan on a daily basis and squeeze in a workout between meetings, driving the kids to practice, or when you have an appointment cancellation.

Variety Will Keep You Motivated

Unless you are the type of person that hates any kind of change, doing the same thing over and over again will get old fast. Think of all the different types of exercises and workout routines out there—they are endless. And, all of them can serve as a motivation for home workout. Experiment and figure out what you like and try new things, every once in a while, to motivate yourself for an at-home workout. This will keep you on your toes, and you will be excited about what’s coming for the next workout.

Use free online resources to give your workout variety

Free online resources are limitless. Also you can opt for numerous paid memberships on apps or online personalized workout programs. If you prefer a routine, consider setting up a weekly plan for yourself. For instance, Mondays are for cardio, so you can go for a run or a bike ride outside. Wednesdays, you do strength training to a YouTube video on your TV or tablet,. Fridays are for core, and Sundays, you relax with a yoga practice.

Remember, you do not need any equipment to find motivation for home workout. Bodyweight, online resources, and a few improvised props will keep you in shape. On the other hand, if you want to go all out and get dumbbells, resistance bands, or a full Pilates reformer—that is absolutely available to you. Keep in mind that you should always practice caution and consult a professional if you have any medical issues that might be exacerbated by unsupervised exercise. Always start slowly, get to know your limits, and build up strength and endurance for more advanced forms of workout.

Creative Ways to Exercise When You’re Short on Time

Creative Ways to Exercise When You’re Short on Time

We all know that time is not our friend. No matter how much of it we have, it’s still not enough. Mainly since we can’t spend the time doing only things we like. After all, if we don’t go to work, we wouldn’t be able to afford everything we like. Add to this looking after your home and raising kids; your day is packed. But wait, experts also tell you that if you want to live a long and happy life, you must inspect your diet and exercise. So, when is a human being supposed to do all of this? Well, the only solution is to get creative and make time for everything. For example, take a look at these creative ways to exercise when you’re short on time.

No. 1 House chores

One of the top creative ways to exercise when you’re short on time is doing house chores. Our hectic schedules rarely enable us to spend an hour or more at the gym. Of course, this would be optimal, so if you can make the time, don’t hesitate to do it. But for those who don’t have this option, house chores represent a great way to work out at home. Yes, you can burn lots of calories while you scrub your bathroom and kitchen and vacuum your home. And you don’t have to stop there. You can also wash the windows and the car, do some gardening, clean the pool, etc.

House chores are a great way to exercise; just take your vacuum cleaner for a spin.

No. 2 Keep moving while you wait

Have you ever noticed how much time you spend waiting? For example, you wait for your food to cook, for your kids to come to dinner, for TV commercials to finish, etc. So, why waste all that time when you can squeeze in some exercise? Just stand up and do some walking or running, jump up and down or dance a bit. Yes, you might feel exhausted after a long day at the office. But remember that exercising is good for your health.

No. 3 Wake up early

Everyone dreads waking up early. But don’t worry, you only need to wake up 5 or 10 minutes earlier to do a bit of exercise. And this morning routine doesn’t have to be extreme. You can simply do some stretching and power walking in place. Exercising like this every morning improves your mood, flexibility, and health. So, it’s worth getting out of bed a few minutes earlier.

One of the top creative ways to exercise when you’re short on time is to wake up 5 or 10 minutes earlier to stretch and power walk in place.

No. 4 Use the car only when it’s necessary

If you overslept and have to run late or your kids miss the school bus, you have no other option but to take the car. However, you should ditch the car on those regular days when you leave home on time. Instead of wasting all that time stuck in traffic on your way to work, you can do some exercise. Now, depending on how long your commute is, you can substitute the car for a bike or walk.

Substituting the car for a bike or walk is a great way to exercise.

There are many health benefits to riding a bike or walking. They both improve cardiovascular fitness, increase energy levels, can prevent heart diseases, and can help keep your weight under control. And in bad weather, just take the stairs instead of the elevator to make up for the lack of walking or bike riding. Plus, whenever you drive to work or the store, park as far as possible from the entrance to be forced to walk more.

No. 5 Use technology to your advantage

Among the many benefits of technology is that it can help you exercise. You can set alarms or notifications to remind you to get up and move a bit throughout the day. There are also many apps that help you track what you eat and how much you exercise. And this, in turn, can help you stay motivated. Furthermore, you don’t need to hire a personal trainer or go to the gym because technology has you covered. You can learn exercises from free online videos. Or you can subscribe to an online workout program. The sky’s the limit when it comes to technology.

No. 6 Split your lunch break

Of course, you shouldn’t skip lunch or eat it very fast, because this is bad for your health. However, if you have a one-hour break, you can try splitting it in two. This way, you can do a bit of exercise during the first half and eat a healthy meal during the second half. You can simply keep a pair of sneakers at the office. This way, when it’s time for your lunch break, you can change into them and start exercising. You won’t have much time, so you can just take a walk or jog in the vicinity of the building or run up and down the staircase.

No. 7 Allocate 10 minutes to a proper workout

While all these creative ways to exercise when you’re short on time are great, you’ll get better results with a proper workout. And you don’t need much, just 10 minutes per day combined with one or more of the above solutions. A 10-minute workout should include cardio, strength, and core training. And if you do the exercises without any rest between them, you’ll see the results in no time.

No. 8 Exercise in your spare time as well

Exercising doesn’t only improve your physical health but your mental health as well. For example, the addiction treatment experts at Bright Futures Treatment Center FL advise recovering addicts to exercise because it helps them stay clean. Moreover, exercising makes you feel better about yourself and lightens up your mood. Therefore, it’s good to exercise even during your spare time. And have some fun while you’re at it. Go hiking or cycling with your family or organize a soccer match with friends and family. In the end, everyone will enjoy it.

In conclusion

There’s no denying that we live hectic lives. But eating right and exercising are essential for our physical and mental health. So, we must make time for them. Use these creative ways to exercise when you’re short on time to start. And feel free to use your imagination to come up with additional ones. After a while, it will all become a habit, and you will no longer need any reminders.

How to Avoid Dangers of Prolonged Sitting – Get Up

How to Avoid Dangers of Prolonged Sitting – Get Up

Advances in automation and technology has changed the lives of hundreds of millions of people around the world. One of the consequences of these advances, has been that people spend more time sitting at home and work. In fact, millions of people spend nearly 8 hours a day sitting while at work. And, while sitting is definitely more comfortable, prolonged sitting is detrimental to your health.

Furthermore, studies show Americans spend an average of six to eight hours every day sitting in their free time. And, during that time, they are either resting, watching television, playing video games, listening to music, reading a book or working on computer while sitting.

Moreover, the 2017 American time use survey by Bureau of Labor Statistics reported that an average American spends 8.78 hours each day on sitting related activities. In fact, activities included driving to and from work, driving the car to run errands, eating, drinking, working, attending classes, homework, TV, socializing, cell phone, mail, email and other activities on the computer. In addition, a 2018 survey of 5,900 adults, reported that nearly 26 percent, of those responding, sat for more than eight hours a day. While, another 45 percent, of those responding, didn’t get any moderate or vigorous exercise. Finally, nearly 11 percent were not only physically inactive but also sitting for more than eight hours a day.

Effects of Sitting Too Much – Metabolic Consequences

  1. 1
    Sitting too much causes your large leg muscles to become inactive. Regrettably, this inactivity has harmful metabolic consequences.
  2. 2
    Most of all, sitting too much affects your metabolism, interferes with healthy cholesterol and blood sugar levels. Indeed, research shows that sitting too much causes obesity, high blood sugar, increased blood pressure, excess body fat around the waist, and abnormal cholesterol levels. Moreover, all of these conditions make up what is known as metabolic syndrome.

Effects of Too Much Sitting on Blood Circulation

  1. 1
    Slows down blood flow causing blood to pool in the legs and feet, leading to varicose veins, swollen ankles, or even dangerous blood clots. By the way, you can get relief for varicose veins and swollen ankles using a foot massager.
  2. 2
    Deep vein thrombosis (DVT) is caused by dangerous blood clots in the large veins of your legs. Sometimes, pieces of these clots break away from the clot itself and get into the narrow blood vessels of the lungs.
  3. 3
    Sitting too much causes blood to pool in veins of the legs – resulting in increased pressure within the veins. As a result the veins stretch, which weakens the walls of the veins and damage the veins. Symptoms of varicose veins include changes in skin color, sores, rash or a burning sensation in the legs.
  4. 4
    Causes brain fatigue. Indeed, uninterrupted sitting increases fatigue. Which, in turn, decreases heart rate.

Effects of Sitting Too Much – Weight & Obesity

  1. 1
    Most of all, Lipoprotein lipase (LPL) is an enzyme that breaks down fat so that it can be used as energy. But when LPL activity decreases, the body’s ability to burn fat suffers. As a result, the body uses carbohydrates for fuel, which in turn causes fat stores to increase. Paradoxically the body continues to gain fat even while consuming a low-calorie diet.
  2. 2
    Causes you to become obese. Indeed a study showed that being immobile makes you gain weight, while moving frequently helps prevent it.

Effects of Prolonged Sitting – Muscles

Most noteworthy, muscles need to be used to become pliable. Regrettably, when muscles are locked in sitting position for long periods of time they get stiff. In addition, prolonged sitting weakens muscles in the midsection, glutes, and legs.  Consequently, you are risking injury because your lower body has difficulty holding you up when you are sitting down. In addition, your lower body has difficulty keeping you stable when you are walking.

Muscles of the Upper Body

  1. 1
    Above all, prolonged sitting and slouching causes your neck and shoulders to curve and stiffen. As a result, your spine loses its flexibility as it absorbs pressure, and your pelvis rotates the wrong way.
  2. 2
    When you sit for too long, it is difficult to maintain good posture. You start to slouch and slump as you re-position yourself to be comfortable. Before too long, this slouching at the desk affects your posture when you stand or walk. Poor posture is very unattractive, painful and messes up your spine.
  3. 3
    Weight gain and poor posture while sitting too long causes your muscles in the back and neck to tense up and soon you have serious aches and pain throughout your shoulders, neck, back, hips, and legs.
  4. 4
    The major muscle groups in the arms — the biceps in front of upper arms, the triceps in the back and the forearms in your lower arms are all effected by sitting too much. Indeed, the triceps are a common area for fat deposits, meaning you’re most likely to notice excess, flabby skin in this area.
  5. 5
    Moreover, long periods of sitting day in and day out, causes your muscles to pull the nerves around them. As a result your nerves get pinched and you feel pain in the shoulders and lower back.

Muscles of the Lower Body

  1. 1
    The legs contain more muscle groups than any other part of your body. Prolonged sitting causes your quads, hamstrings, and calves to change, becoming less toned and perky as your muscles get smaller and less defined. The effects are first seen on your upper legs and hips, where fat deposits are common. This is largely due to the fact that fat in this area tends to be less metabolically active than the fat on other areas of the body.
  2. 2
    The buttocks are made up of three major muscle groups: the gluteus maximus, gluteus medius and gluteus minimus muscles. Too much sitting causes these muscles to become soft and undefined, leaving your butt looking flat and misshapen. As these muscles lose their tone, you may have difficulty maintaining good balance.
  3. 3
    Next, since the glutes impact your hip movement, pelvis rotation, and pelvic stability, what’s bad for the butt is actually bad for the entire body.
  4. 4
    Also, the hip flexors tighten up and prevent activation of the glutes. As a result, the pelvis can’t rotate forward, causing compression in the lower back which can lead to back pain.
  5. 5
    Finally, if the hips or glutes aren’t working properly, it can increase impact force all the way to the knees and ankles.

Effects of Prolonged Sitting on Diseases

  1. 1
    Above all, older people sitting for long periods of time are at risk of getting osteoporosis. Therefore older people need to increase their physical activity, because physical activity helps regulate bone maintenance, stimulate bone formation, and accumulation of minerals.
  2. 2
    Also, research shows that sitting and inactivity increases risk of dementia.
  3. 3
    Moreover, research suggests that excessive sitting has harmful effects on sugar and fat metabolism, which in turn increases risk of heart disease.
  4. 4
    Above all, when muscles are inactive they burn less fat. Therefore, a combination of slower blood flow and less fat being burned by muscles, means fatty acids have an easier time to clog your heart. Indeed, research in the Journal of the American College of Cardiology reported that women sitting more than 10 hours a day have a much greater risk of developing heart disease than those sitting five hours or less.
  5. 5
    Furthermore, a study shows that cells in muscles that don’t move much don’t need much sugar or glucose. As a result, these cells don’t respond well to the insulin sent by the pancreas via the blood. Consequently, the pancreas make more and more insulin and this leads to diabetes. In fact, research published in Diabetologia reported that those who sat for the longest period of time were twice more likely to have diabetes compared with those who sat the least. Furthermore, sitting for more than 8 hours a day has been associated with a 90 percent increased risk of type 2 diabetes.

Effects of Prolonged Sitting – Cancer

Most noteworthy, a Journal of the National Cancer Institute study of 4 million individuals and 68,936 cancer patients found that long periods of sitting, increases risk of colon, endometrial, and possibly lung cancer. Furthermore, the research reported that even among healthy, active people, the risk of getting cancer increases with each two hour increases in sitting time. Presumably, the increased risk may be due to excess insulin production, which encourages cell growth. Also the lack of movement decreases antioxidants in your body. Which in turn hinders the elimination of cancer-causing free radicals. In fact, excessive sitting increases lung cancer by 54 percent, uterine cancer by 66 percent, colon cancer by 30 percent.

Effects of Prolonged Sitting on Mental Health

  1. 1
    A study of 3,367 government employees found that those sitting over 6 hours a day reported symptoms of anxiety and depression when compared with those sitting less than 3 hours a day.
  2. 2
    Another study of 9,000 middle-aged women, in the Journal of Preventive Medicine, found that women sitting for more than seven hours a day were 47 percent more likely to suffer from depression than women sitting four hours or less.

Effects on Longevity

  1. 1
    Most noteworthy, a study, mentioned above, reported that reducing the average time spent sitting to less than three hours a day increases your life expectancy by two years.
  2. 2
    An Australian study reported that people watching an average of six hours of TV a day lived an average 4.8 years fewer than those who didn’t watch any TV. Furthermore, every hour of TV that participants watched after age 25 was associated with an additional 22 minute reduction in their life expectancy.
  3. 3
    Meanwhile, thirteen studies on sitting time and activity levels found that those who daily sat eight hours or more, without any physical activity, had a risk of dying which was the same as that from obesity or smoking.
  4. 4
    Finally, another study reported sitting time contributed little to the mortality of very active people.

Effects on Mortality

  1. 1
    Most noteworthy, a survey of 125,000 adults by the American Cancer Society found that adults who sat six or more hours a day were 19 percent more likely to die over the next 21 years when compared to adults who spent less time on the couch or at a desk after the workday is over. Indeed, the risks of dying were significantly higher for 14 of 22 specific causes of death. And, these 14 causes were: Alzheimer’s, suicide, kidney disease, COPD (such as emphysema), nervous disorders, Parkinson’s disease, peptic ulcer and other digestive disease, stroke, liver disease, pneumonitis, diabetes, cancer, coronary heart disease, and musculoskeletal disorders. Regrettably, over the next 21 years, 48,000 people who responded to the survey died.
  2. 2
    Meanwhile, another study followed 8,000 American adults, over the age of 45, from 2009 to 2017. Above all, the study monitored physical activities of these adults between 2009 and 2013 and their deaths through 2017. Most noteworthy, the study found risk of early death drop 17 percent in adults replacing 30 minutes of daily sitting by low-intensity physical activity. Also, adults, who replaced 30 minutes of sitting each day with moderate-to-vigorous exercise, saw their risk of early death decrease by 35 percent. Especially relevant, the higher risk of death holds even when people say they are trying to exercise. Regrettably, the recommended 30 minutes of moderate to vigorous physical activity daily does not eliminate risk from sitting during the remaining part of the day.
  3. 3
    Regrettably, over the last 25 years, one of the leading causes of premature death in the United States has been the lack of physical activity. Furthermore, ten percent of early deaths in the United States were from being inactive.

Other Effects

  1. 1
    Above all, being in front of the computer all day limits sun exposure. Consequently, since your body doesn’t get enough vitamin D from the sun, you have to eat foods that contain vitamin D.
  2. 2
    Finally, lack of activity reduces your endurance levels and cardio health within two weeks of inactivity. And studies show that the amount of oxygen people take in falls rapidly after not training for a month.

Previous Research

  1. 1
    Data from a million people showed 60 to 75 minutes of moderately intense physical activity negated effects of prolonged sitting. Indeed, this 2016 study by the Norwegian School of Sports Science reported that one hour of moderate activity a day overcomes negative effects of sitting. In fact, they found that people who were sedentary for eight hours and had one hour of physical activity had a much lower risk than people who didn’t sit 8 hours but were not physically active. Consequently, physical activity really does help negate the impacts of sitting.
  2. 2
    And still another 2016 study by researchers from the University of Leicester, used data from England’s 2008 Health Survey. Especially relevant, they found that people who exercise regularly do offset the negative effects of sitting all day. In addition, they found that those who led a sedentary lifestyle, and did not meet the exercise guidelines, had the highest risk for diabetes and heart disease. Also, those who exercised regularly while sitting for large portions of the day were able to offset the negative effects of sitting all day including high Body Mass Index and high cholesterol levels. Finally, those who did not exercise regularly but had a low sedentary lifestyle had higher levels of HDL (good) cholesterol.
  3. 3
    Lastly, a 2014 study by researchers at Indiana University in Bloomington reported that taking a 5 minute walk every hour helped increase muscle activity and blood flow in participants sitting for 3 hours.

Latest Research

A study published in the March 21 2019 edition of the American Journal of Preventive Medicine looked at 14 years of activity and inactivity data of 92,500 people. Furthermore, one of the groups, in the study, were least active participants. And these participants had less than 17 minutes a day of moderate to vigorous physical activity. So a sub-group of these participants were asked to replace 30 minutes of sitting with light activity. As a result, the study found that their risk of premature death dropped by 14 percent. In addition, the study also asked another sub-group of these participants to replace 30 minutes of sitting with moderate to vigorous physical activity. As a result, the study found their risk of premature death drop by 45 percent.

Remedies for Prolonged Sitting Problems

Now, remedies to offset the effects of prolonged sitting include the following.

  1. 1
    Take a break every 30 minutes and walk around so that you can stretch your legs and clear your head. By the way, the effects of prolonged sitting also affects seniors.
  2. 2
    Or, if a break is impossible, just stand up and move around for a minute or two.
  3. 3
    Next, stand while you are talking on the phone or watching television at home.
  4. 4
    Also, verify that you will be comfortable working at a desk where you have to stand.
  5. 5
    Meanwhile, walk across the hall to talk to a coworker instead of sending an email.
  6. 6
    And while an elevator may happen to be convenient, take the stairs instead.
  7. 7
    Incidentally, park your car as far away from the entrance as you are comfortable.
  8. 8
    In the same way, walk to your desk using a longer route from wherever you happen to be.

Exercises Providing Relief from Prolonged Sitting

Most of all, exercise for short periods of time throughout the day. All the exercises, described below, can be done wherever you are sitting. In fact, some of these exercises can be merged into the overall sitting process thereby making it easy to do them and less of a chore or burden.

Arms

Using Dumbbells

Exercising your arms – This one requires the use of dumbbells. The dumbbell bicep curl exercises your biceps. While the triceps kickback using dumbbells exercises your triceps.

Using the Wall

Standing push-ups – The standing push-ups exercise your arms. Stand facing a wall and push out your arms to the wall. Then bring your face to the wall and return. Do a set of 5. Or you can stand behind a desk and support yourself with your hands on the desk. Then, do a set of 5 push-ups against the desk.

Using the Chair
  1. 1
    Sit upright with feet flat on the floor. Bring the palms together in front of the chest and push both hands together as hard as you can until you can feel the arm muscles contract. Hold position for 20 seconds. Do a set of 5.
  2. 2
    Sit upright with feet flat on the floor. Clasp both hands with the four fingers in each hand in front of your chest so that the thumb of one hand is pointing up while that in the other hand is pointing down.  Then pull as hard as you can until you feel the biceps working. Hold for 20 seconds and release. Do a set of 5.
  3. 3
    Sit on a chair and cross your legs. Then, lift them off the floor. With your hands on the armrest, lift up your body and hold for 20 seconds, and then relax. Do a set of 5.
  4. 4
    Chair dip – The chair dip exercises your arms. Place hands on the armrest. Move your bottom to the front of the seat. Slowly straighten your arms and lift the body off the chair and hold for 20 seconds. Next, return to the starting position. Do a set of 5.
  5. 5
    Triceps dip – Sit on the edge of the chair with the palm of your hands of the front edge of the chair on either side of you. Plant your feet one or two steps in front of the chair. Next lift yourself up with the hands and move your butt over in front of the chair. Next bend your elbows so your butt comes down in front of the chair until the arms form a right angle at the elbows. Hold for 20 seconds and return to starting position. Do a set of 5.
Freestanding

Stand with your arms by your sides with palms facing behind you. Then push both arms back, making sure the arms are straight and hold for 20 seconds. Do a set of 5.

Shoulders

Shoulder raises – Shoulder raises relieves tension in the neck. Raise shoulders up toward your ear and hold for 10 seconds, and then relax. Or you can do one shoulder at a time. This one is easy to do and can be done even when you are sitting.

ABS

ABS squeeze – The ABS squeeze exercises your abs. Pull your lower abdominal muscles in so you feel the tightness in the abs and hold for 30 seconds. Do a set of 5. This one is, also, easy to do and can be done when sitting.

Back

  1. 1
    Back twist – The back twist is used to relieve tension in the back. Sit in a chair and place your right arm behind your right hip. Next, twist to the right side and hold for 20 seconds. Repeat the steps on the left side. Do a set of 3 on each side.
  2. 2
    To prevent affecting your spine and causing permanent problems likes back pain and damage to spinal structures, always maintain proper posture by sitting up straight – and not hunched over to the table.

Legs

Using the Wall

Wall sit – The wall sit strengthens the glutes, calves, quadriceps, hamstrings, and adductor muscles. Stand with your back up against the wall and slowly lower yourself into a sitting position with your thighs parallel to the floor. Hold that for 30 seconds. Do a set of 3.

Using the Chair
  1. 1
    Strengthen hamstrings – Stand behind a chair and hold for support. Gently move one foot back so that the heel is next to your thigh. Bring foot back and do the other leg. Do a set of 3 on each leg.
  2. 2
    Leg planks – While at your desk, sit on the edge of your chair with knees bent and feet on the floor. Raise one leg straight up so it’s parallel to the floor. Hold for 20 second. Then do the other leg. Do a set of 3 with each leg. Or do both legs at the same time.
  3. 3
    Tapping your feet – while seated tap your feet for 30 seconds. This one keeps blood circulating through your feet while also exercising your calf muscles.
  4. 4
    Glute squeeze – squeeze the glutes as hard as you can and hold for 30 seconds. You can do this sitting down and without anyone noticing.
  5. 5
    Squats – Squats exercise your quadriceps, hamstrings, glutes, abdominals and other core muscles. From your sitting position in the chair, stand up and then sit back down. Do a set of 5. In another variation, stand up and bend your knees so your thighs are parallel to the ground and hold up your arms in front of you, also parallel to the ground. Hold for 20 seconds. Do a set of 3.
Freestanding
  1. 1
    Heel raises – Exercises the gastrocnemius muscles of your calves. Stand with feet shoulder width apart. Raise your heels off the floor and stand on your toes. Then lower yourself back on the floor. Do a set of 5.
  2. 2
    Leg raises – Stand with feet shoulder-width apart. Raise one leg and bring it down after 20 seconds. Repeat with the other leg. Do a set of 3 with each leg.

Exercising Machines Providing Relief from Prolonged Sitting

  1. 1
    First of all, check to see if you can use a under desk pedal exercise machine underneath your desk or table.
  2. 2
    Also, check to see if you can use an under desk stepper, folding pedal exerciser, pedal exerciser for the elderly, medical pedal exerciser, motorized pedal exerciser, or under desk ellipticals for your legs.

Stack Sitting

Stack sitting is a technique to prevent your back from hurting. Most of all, stack sitting is used in the absence of a backrest. Above all, as you sit, stack the bones of your spine, from top to bottom in a single column to support your head without using any muscles. Moreover, the stack sitting video shows how to do stack sitting.

Stretch Sitting

Similarly, stretch sitting is also a technique to prevent your back from hurting. First and foremost, sit back in a chair and curve your body forward from your waist, to elongate your back. Next, press your elongated spine against the back of the chair. Meanwhile, the stretch sitting video shows how to do stretch sitting.

Stretching Exercises

In addition, try the stretches demonstrated in the stretching video. Most noteworthy, stretching opens your chest, strengthens your back, and reinforces your core. As a result, you will maintain your range of movement. And, don’t forget to stand tall when you do get up from the chair.

Recommended Guidelines for Physical Activity

Meanwhile, the United States Department of Health and Human Services publishes physical activity guidelines and recommendations for Americans. And these guidelines recommend that, each week, Americans do either 150 minutes of moderate aerobic activities or 75 minutes of vigorous aerobic activities.

In addition, the National Institutes of Health’s Heart, Lung, and Blood Institute also publishes guidelines on physical activities. And, in fact, these guidelines provide examples of physical activities that you can do around the house. Finally, these guidelines also describe physical activities that are moderately intense.

Symptoms of Overtraining – Avoid and Keep Fitness Gains

Hold onto Your Hard Won Fitness: Avoid Overtraining

Introduction

Overtraining is the result of giving your body more work or stress than it can handle. Furthermore, overtraining occurs when a person experiences stress and physical trauma from exercise faster than their body can repair the damage. Meanwhile, symptoms of overtraining are different from one person to another.  Also, any combination of symptoms of overtraining indicate that you are overtrained and need to recover.

Physical Symptoms of Overtraining

Non-Physiological Symptoms of Overtraining

Now, some non-physiological symptoms of overtraining include:

  • First, a feeling of lethargy.
  • Also, you notice a plateau in your performance.
  • In addition, you notice a drop in performance.  In fact, a drop in workout performance is one of the earliest signs of overload. Furthermore, altered performance levels are more apparent in endurance activities such as running or cycling.
  • Next, you notice an inability to complete workouts.
  • Also, there is poor co-ordination.
  • In addition, you notice a lack of appetite. Most of all, a decrease in appetite occurs in the middle to later stages of over exercising and goes hand in hand with feelings of fatigue and lack of motivation.  Meanwhile, by slowing down bodily processes like metabolism, the body attempts to force a reduction in its workload.
  • Finally, there is weight loss (when you are not even trying to lose weight).

Physiological Symptoms of Overtraining

In the meantime, physiological symptoms of overtraining include:

  • First, there is a loss of libido.
  • Also, swelling of the lymph glands is possible.
  • In addition, an abnormal heart rate is possible.
  • Next, you notice an elevated heart rate measured when you wake up in the morning.  Moreover, when you put more stress on the heart, it has to work a lot harder.  Furthermore, an increase in your normal resting heart rate, say from 45 beats per minute to 60 beats per minute, indicates that you are placing excessive stress on your body.
  • Also, you notice an elevated exercising heart rate.
  • In addition, you notice chronic muscle soreness.  Meanwhile, persistent muscle soreness that lasts for hours or days after your workout is a sure sign you need more rest.
  • Or, you may sprain or even fracture your foot from trying too hard, which will cause you to use crutches or knee scooters to get around.
  • Finally, you notice more frequent minor infections.

Psychological Symptoms of Overtraining

Meanwhile, psychological symptoms of overtraining include:

  • First, a feeling of tiredness.
  • Also you notice sleep disorder (either sleeping too much or too little). In addition, being in a state of overload comes with disrupted sleep patterns, so instead of getting much-needed rest, you become restless and can’t fall asleep.
  • Furthermore, you have a feeling of "heaviness".
  • Next, a desire to skip workouts. In fact, your body is telling you something and you should listen.
  • Also, a lack of enthusiasm when it comes to both the gym and everyday activities.
  • In addition, a decreased ability to concentrate is a sign of overtraining.
  • Next, changes in mood. Indeed, these signs are common when your body is overstressed physically.  By the way, the stress hormones you release when you are emotionally stressed are also released when you are physically overloaded.
  • Finally, there is a sense of irritability, depression and, anxiety.

Conclusions

In conclusion, it’s important to recognize overtraining and take steps to pull back. Furthermore, this will allow you and your body to get the maximum benefits from all your hard work.

12 Easy Lower Back Exercises For Seniors To Be Better

12 Easy Lower Back Exercises For Seniors To Be Better

First and foremost, 36 to 70 percent of older adults are estimated to suffer from back pain. In fact, lower back pain is the most common health problem among these older adults. Moreover, a recent study in England of 4,400 people over 70 reported that those with spinal pain were 13 percent more likely to die each year. Meanwhile, lower back exercises for seniors helps reduce intensity and/or occurrence of low back pain. Also, there are other methods to get relief from back pain that seniors may want to look into. For example, seniors may want to try chi-machines to get relief from back pain. Or, they may want to try vibration platform machines which research says may help lower back pain. Finally, there are back massagers or back stretchers that can help if the pain is in specific areas.

Why do you get Lower Back Pain ?

The primary causes of lower back pain include the following:

  1. 1
    Lumbar strain
  2. 2
    Irritation of nerves
  3. 3
    Lumbar radiculopathy
  4. 4
    Bony encroachment
  5. 5
    Condition of bones and joints

Lumbar Strain

First and foremost, a lumbar strain is caused by microscopic tears in the ligaments, tendons, and muscles of the lower back from stretching. Moreover, this common cause occurs most often in people in their 40s from overuse or improper use of the lower back.

Irritation of Nerves

Also, nerves of the lumbar spine can be irritated by mechanical pressure from bones, other tissues, diseases, or inflammation of the nerves by a viral infection like shingles.

Lumbar Radiculopathy

Next, lumbar radiculopathy is usually caused by a compression of the spinal nerve root. Consequently, there is pain in the leg rather than in the lumbar spine. Moreover, the compression or irritation can be due to one of many conditions, including lumbar disc herniation, spinal stenosis, osteophyte formation, spondylolithesis, forminal stenosis, or other degenerative disorders.

Bony Encroachment

Most noteworthy, bony encroachment cause narrowing of the portal through which the spinal nerve passes from the spinal column, out of the spinal canal to the body. And the most common reason for this encroachment is arthritis. Also, other reasons include spondylolisthesis, and spinal stenosis. Meanwhile, spondylolisthesis is a condition where one vertebra slips relative to another. And, spinal stenosis is a condition where bony spurs or other soft tissues in the spinal canal compress nerve roots or the spinal cord.

Condition of Bones and Joints

Finally, condition of bones and joints may be existing from birth (congenital), from wear and tear, from injury, and inflammation of the joints from arthritis.

Are there Lower Back Exercises for Seniors to Reduce Lumbar Pain ?

In fact, if you are looking for lower back exercises for seniors to get relief from lower back pain, the following are easy to do and many are even recommended by physical therapists.

  1. 1
    Partial crunches
  2. 2
    Knee to chest
  3. 3
    Hamstring stretches
  4. 4
    Wall sits
  5. 5
    Press up back extensions
  6. 6
    Bird dog
  7. 7
    Child’s Pose
  8. 8
    Pelvic tilts
  9. 9
    Glute bridges
  10. 10
    Lifting weights
  11. 11
    Aerobic exercises
  12. 12
    Pilates

Partial Crunches

This workout builds strength in the lower back and stomach muscles. Follow these steps:

  1. 1
    Lie on your back with feet flat on the floor and knees bent
  2. 2
    Cross your arms across the chest
  3. 3
    Next raise your shoulders from the floor while keeping your stomach muscles tight
  4. 4
    Hold for one second and then lower yourself back to the floor
  5. 5
    Do ten repetitions

Knee to Chest

  1. 1
    Lie on your back with feet flat on the floor and knees bent
  2. 2
    Next, pull up your right knee up to the chest while keeping the left foot flat on the floor
  3. 3
    Hold for 10 seconds
  4. 4
    Next, lower your right knee
  5. 5
    Repeat with the other leg
  6. 6
    Do five repetitions with each leg

Hamstring Stretches

  1. 1
    First, lie on your back with knees bent and feet flat on the floor
  2. 2
    Next, straighten the right knee while lifting the right foot towards the ceiling
  3. 3
    Next, hold the back of your knee and pull leg towards you. As you do this you will feel a pull on the back of your leg
  4. 4
    Hold for about 30 seconds, then return leg to its starting position
  5. 5
    Do five repetitions with each leg

Wall Sits

This routine exercises your legs, glutes, and lower back. Follow these steps:

  1. 1
    First stand with your back against the wall
  2. 2
    Next, slide down the wall slowly and move your feet out until your upper legs form a right angle with the lower legs. Meanwhile keep your back against the wall.
  3. 3
    Hold this position for a count of ten
  4. 4
    Do ten repetitions

Press Up Back Extensions or Cobra Pose

This exercise lengthens the spine and makes your core and lower back flexible. Follow these steps:

  1. 1
    Lie on your stomach with bent elbows and hands flat on the floor underneath the shoulders. The legs are straight out.
  2. 2
    Next push with your hands to lift the shoulders off the floor
  3. 3
    Hold this position for 5 seconds and then go down to starting position
  4. 4
    If you find it hard to do, place your elbows on the floor directly under your shoulders, with your forearms out in front of you with hands flat on the floor
  5. 5
    Push up with your elbows and hold position for 5 seconds
  6. 6
    Do ten repetitions

Bird Dog

This exercise works your abs to stabilize the lower back. Follow these steps:

  1. 1
    Start in a dog position, with hands flat of the floor and legs below the knees also on the floor
  2. 2
    Next, tightening your stomach muscles, lift and extend your right leg behind you until the leg is parallel to the floor
  3. 3
    Keep your neck straight and face the floor
  4. 4
    Hold for five seconds
  5. 5
    Repeat with the other leg
  6. 6
    Do ten repetitions with each leg

Child’s Pose

This exercise stretches muscles of the lower back, as well as the inner thighs. It also, promotes flexibility, stress relief and helps circulation to the muscles, joints, and disks of the back. Follow these steps:

  1. 1
    Start by sitting on the floor with your knees and feet
  2. 2
    Next, slowly bend forward until your head touches the floor
  3. 3
    Now, stretch your arms out beyond your head
  4. 4
    Hold position for 10 seconds
  5. 5
    Do five repetitions

Pelvic Tilts

This workout strengthens your pelvis. Follow these steps:

  1. 1
    Lie on your back with knees bent and feet flat on the floor
  2. 2
    Next, imagine pulling your belly button to the floor. This will lift your hips.
  3. 3
    Hold for 10 seconds
  4. 4
    Do ten repetitions

Glute Bridges

  1. 1
    Lie with your back on the floor, knees bent and heels on the floor
  2. 2
    Next, squeeze your glutes or your pelvic muscles to lift your hips until your shoulders, hips and knees form a straight line
  3. 3
    Hold this position for 10 seconds
  4. 4
    Slowly bring your back down on the floor
  5. 5
    Do ten repetitions

Lifting Weights

Lifting weights can strengthen your lower back muscles. However, ask a physical therapist or a trainer to show the right technique to lift weights. Also, if you feel pain, talk to your medical professional.

Aerobic Exercise

Aerobic exercises like biking, swimming, and walking (either outdoors or on a treadmill), improves your cardiovascular system. However, don’t jog or run because their impact can make your lower back worse. In addition, aerobic workouts using elliptical steppers, recumbent cross trainers, compact ellipticals or long stride ellipticals also improve your cardiovascular system while shielding your back.

Pilates

Pilates can help low back pain. However, unless you are familiar with Pilates, learn how to do them correctly from an instructor at your local fitness club.

Are there Lower Back Exercises for Seniors to Avoid ?

Most of all, as you look at other lower back exercises for seniors to use, avoid the following.

  1. 1
    Standing toe touches
  2. 2
    Sit ups
  3. 3
    Crunches
  4. 4
    Leg lifts
  5. 5
    High impact exercises such as step aerobics, running, basketball
  6. 6
    Lifting weights above your head
  7. 7
    Putting weight on your shoulders. For example, weighted squats put pressure on the spinal discs.
  8. 8
    Spinning bike or biking while leaning forward

Are there Home Remedies for Lower Back Pain ?

Meanwhile, lower back exercises for seniors to use can be augmented with home remedies, such as the ones listed below

  1. 1
    Using heat and cold
  2. 2
    Use pain-relief cream
  3. 3
    Use arnica
  4. 4
    Switch shoes
  5. 5
    Make changes to your work desk
  6. 6
    Get enough sleep
  7. 7
    Reduce stress

Using Heat and Cold

First, applying an ice pack, wrapped in a towel, directly to the back can reduce inflammation. Also, a heating pad can provide relief. However, to prevent burns, make sure the heating pad is not too hot.

Use Pain Relief Cream

Next, creams containing capsaicin may help relieve pain. In fact, a study found that capsaicin is helpful for treating osteoarthritis pain.

Also, pain-relief creams with menthol have a cooling effect to temporarily dull back pain.

Use Arnica

Arnica is a homeopathic remedy that can be applied directly to the skin to treat muscle pain.

Switch Shoes

In addition, some shoes can cause muscle strain in the back and legs. So, try switching shoes that fit well. Meanwhile, a foot specialist may be able to help you get the right kind of shoe.

Change your Work Desk

Improper posture, from slouching or straining, at a desk can cause back pain. For example, the computer screen should be at eye level with the chair at the correct height.

Get Enough Sleep

Disturbed sleep can make back pain worse. Also, insufficient sleep can reduce tolerance for pain. Moreover, guidelines recommend getting 7 to 8 hours of sleep.

Reduce Stress

Finally, stress can trigger muscle tension in the back. So, take steps to reduce stress.

5 Must Know Eco-Friendly Fitness Tips

5 Must Know Eco-Friendly Fitness Tips

The COVID-19 global crisis has mentally affected most people. Pollution, deforestation, harmful plastics, global warming is causing many layers of destruction and depletion. Leading an environment-friendly life calls for eco-friendly adoption to lessen the impact and harm to ecology and the ecosystem. So, one way to do our part is to participate in eco-friendly fitness.

Few of you are aware of the ways to live a pollution-free and eco-conscious fitness lifestyle. The decisions you make can lead to a significant impact on the world around you. While achieving your health goals, you can make your fitness regimen greener and sustainable. Let us find out some smart ways to practice fitness and conserve nature.

1. Take herbal exercise supplements

Athletes' use of herbal supplements increased in the past few years. Legalizing cannabis and hemp products has inspired many athletes and fitness buffs to use CBG for pain relief. You have probably heard of CBD and THC in the fitness field, but what is CBG? Cannabigerol or CBG can treat aches and pains and ease stress, inflammation, and anxiety in your road to fitness.

Cannabigerol is hailed as the new CBD and is available in topical forms and transdermal use like pills, tinctures, pre-workout mix, body cream, etc. It is energizing, mood-lifting, and mildly euphoric. Take new black diamond strain for better fitness results after medical advice. You can also explore fruit juices and powerful hand-picked herbs like Boswellia, American Ginseng to fulfill your nutritional needs. There are plant-based proteins to encourage workouts and athletic performance.

2. Change the way you shuttle

Reaching your workplace in your four-wheeler may save you time, but it adds to the environmental damage and makes your body more lethargic. Make a switchover to walking, jogging, or cycling wherever possible to increase your eco-friendly fitness while getting a workout.

Avoid making unnecessary trips in your car. Find optimum ways to save the petrol cost, make car-pooling a regular, and consider work from home. It will protect the environment from air pollution and stress and give you more time to relax, exercise, and perform better. Researchers at the University of Exeter in the United Kingdom proved that spending 10 to 60 minutes a day in nature benefits physical and mental health.

3. Replace your throwaway plastics with eco-safe materials

If you are an active fitness person, you know the proper hydration role to support your athletic schedule. To keep you going in your workouts and sports activities, you need to maintain the right hydration level. Reaching out for the traditional plastic bottle is choking your planet and harming yourself. It lasts a couple of uses and adds to the global plastic pollution problem.

You can fix the problem by switching to a reusable water bottle. Shop for a durable glass bottle with a suitable protective case or a savvy stainless-steel bottle that will keep the liquid contents fresh, safe and will last you many years. Look for a quality certification stamp on the reusable bottle before buying it. Consider going for eco-friendly bagasse, wood, bamboo to save our environment from further devastation. 

4. Adopt eco-friendly eating habits

Eating is a vital part of fitness. You can contribute to reducing your carbon footprint by eating in eco-friendly ways. Get into the habit of using recyclable cutlery items such as spoons, plates, cups. Use a recyclable juice bottle in your gym session.

Think of eating organic fruits and vegetables as much as possible. Minimize meat-eating and encourage locally grown food on your plate. Avoid wasting restaurant-cooked food. If you can’t finish the food you ordered, get it packed for home consumption. Food leftovers piling up as garbage is a breeding ground for infectious diseases and encourages greenhouse emissions. Eat small portions and save your uncooked edible items for an emergency. Reuse foils to package other eatable items.

5. Work out in nature

Gym membership is pricey and involves electricity consumption to power up workout machines and treadmills. When you run in open grassy terrain, you save electricity and enjoy the green landscape’s beauty and nature’s blissful moments.

Do a Hatha yoga or spend an hour meditating on a yoga mat in an Ayurvedic resort to rejuvenate your every pore. Bring your workout indoors if the rainy or humid weather comes in your way of daily fitness practice. This way, you will spend less money than you would have at the gym and get more natural benefits. Wear ethically made activewear and renew your commitment to both people and the planet. Pick rubbish on the road as you jog. It gives you the exercise benefit and helps you protect the earth’s biodiversity.

Summing Up

Planet Earth is under much stress because of the aftereffects of industrialization, landfill dump, and plastic pile-up clogging rivers and oceans. Pursuing eco-friendly fitness moves may be an initial challenge, but think of the massive welfare it would bring for humanity. Aim to conserve paper and edibles by using recycled alternatives. Use reusable metal straws or plastic straw. Limit the use of electricity and choose substitutes that require less energy. Convert containers into plant pots. Practice a zero-waste lifestyle by planning your meals. Shop to your exact requirement rather than buying in vast quantities. Change your daily routine to make a vast difference in the long-run.

5 Easy Couples Exercise Routines for Couples to Exercise Together

5 Easy Couples Exercise Routines for Couples to Exercise Together

If you didn't manage to spend Valentine's Day with your loved one don't get discouraged! You will have another chance. In fact, you will have numerous other opportunities. And no, we're not talking about free hookup sites! Or, at least, not just yet! You can celebrate your love each day, and it's usually new activities such as home couples exercise routines that will surprise your partner the most.

Introducing the Couples Exercise Concept

This might come as a surprise, but you should know that you don't necessarily need to spend infinite hours together, training in the gym. Almost all physiotherapists agree that couples exercise at home is beneficial for one's health and an excellent form of therapy. When the couple exercises together, both partners can focus on common goals. The bond between the two will naturally become stronger. In the following article, we will go over 5 couples exercise routines that you can practice with your partner in the comfort of your home.

1. Let's Sit and Talk

This couples exercise challenge involves each partner bending and leaning against a fitness ball in what you could call a push-up pose. At the same time, both partners will be looking straight into each other's eyes. Here is an intriguing and engaging way to communicate with your loved one, all while working out your abs but without feeling any actual discomfort. The recommended time is from 2 to 5 minutes.

2. Catch Baby!

This next couples exercise can be quite demanding compared to the first entry in our list! At the same time, it's also highly effective, extremely fun, and enjoyable. All you have to do is flex your abs, squat, then push the fitness ball towards your partner, who will be at the opposite end, in the same position, and who will have to catch it. This is an exercise couples can do together for about 10 minutes.

3. Back-to-Back

This next couples exercise is ideal for the back muscles of your legs but also for your thighs, as well as your buttocks. You and your partner have to do squats together, and you can even hold their hand while at it. This type of exercise can create a very strong connection between the two partners, mainly because it requires perfect synchronization.

4. Pressing Partners

This fourth exercise in our list is also designed to strengthen your legs and buttocks. One of the partners will have to act as a counterweight, while the other will be lifting him. In terms of couple exercise expectation vs reality, this one will not only strengthen the muscles of the legs, but at the same time, the confidence in your partner, as it's basically a leap of faith: you will be on your back, hoping that your partner will support you.

5. Lean On

This is probably the oldest couples exercise in the book. The two of you must sit back-to-back, then you will need to press your arms against your partner's back and raise your body slowly until you will reach a perfect stretch. It's a very good exercise for the spine, as it prevents the vertebrae's compression, and it can also strengthen those paravertebral muscles.

Final Thought on Couples Exercise Routines

And that's a wrap on our top 5 recommended couples exercise routines! Don't ever hesitate to try new activities that can strengthen your relationship with your partner, increase the good mood between the two of you, and eliminate any sort of tension or stress. And if you happen to know another practical type of exercise couples can do together, please feel free to share them with us!

Author’s bio:

Miranda Davis is a freelance writer in the relation and psychology area. Miranda is interested in such topics as building healthy relationships between people, love/sex compatibility, and how to find the right balance in life in general. She is currently doing specific research on the topic. Miranda loves cooking and long-distance walking.