Cardiovascular movements are great for keeping the heart healthy and maintaining endurance. As you age, maintaining muscle strength and balance is crucial for preventing injuries, especially from falls. It can be difficult, confusing even, to figure out a great strength training routine. That is because it takes practice to perfect form and avoid injuries. We’ve taken the guesswork out of the equation and are providing five great dumbbell exercises for older adults that will help build strength safely.

The Benefits Of Weightlifting For Older Adults

Adding resistance training to your exercise regimen can improve your strength, energy, and mobility. A 2018 study found that strength and resistance training can help lower the risk of type 2 diabetes and heart disease. Additional research from 2019 linked weight lifting to a reduced risk of certain forms of cancer, but more research is necessary on this matter. 

When you regularly engage in strength training, you work to strengthen your bones, muscles, and balance. That means that you reduce your risk of falling and even if you take a little tumble, your chances of breaking something are much less than someone who doesn’t lift weights. When it comes to selecting dumbbells, you should ideally choose a weight that you can comfortably lift 12 to 15 times. Your last couple of reps should be challenging, but not to the point where you give up. 

Dumbbell Deadlift

This is a great exercise that can help strengthen your hamstrings, lower back, core, glutes, and lats. It also teaches you how to properly bend down to pick things up, which can help you avoid injuries. To begin, stand up straight with your feet hip-distance apart, holding a dumbbell in each hand in front of your thighs. Brace your core as you push your hips back and soften your knees to lower the dumbbells toward the center of your shins. Make sure that you hinge at the hips and don’t round your back. To return to the starting position, push your feet into the floor, engage your glutes and hamstrings, and imagine pushing the floor away from you. Complete a total of three sets of10 reps.

Goblet Squat

The squat is a staple of everyday life. Whether you have to get up from a chair or sit down on the toilet, you need quad and glute strength. This exercise targets your major lower body muscles and helps to improve overall stability. Stand up straight with your feet shoulder-width apart and toes pointed slightly outward. Hold a dumbbell by one end at chest height, holding your elbows close to your body. Keep your back straight and core tight as you squat down, sinking into a squat to the point where your things are parallel to the ground. Engage your glutes and drive through your heels to stand back up. Complete three sets of 10 reps. 

Dumbbell Row

Driving a car or typing on a computer can ruin your posture. Even scrolling on your phone can destroy your neck and shoulders! That can cause lower and upper back pain over time. Strengthening these muscles in your back can help you improve posture and spinal alignment. To begin, stand up straight with your feet hip-distance apart and hold a dumbbell in each hand in front of your thighs. Push your hips back and hinge at the hips to lean forward at a 45-degree angle. Bend your knees slightly and extend your arms toward the ground. Engage your lats and draw your elbows back and up so that they are close to your sides. Pause and then return the weights down with control. Complete three sets of 10 reps. 

Dumbbell Scaption

It is very common to lose shoulder strength and mobility as you age. To counter that, it is beneficial to engage in the dumbbell scaption, which doesn’t aggravate sensitive joints. Stand up straight with your feet hip-distance apart and arms at your sides with a dumbbell in each hand. Keep your core strong and lift the dumbbells out in front of you at a 45-degree angle. Raise the weights until they are slightly above shoulder height and then lower the weights back down with control, completing three sets of 10 reps. 

Dumbbell Bench Press

Similar to the squat, the bench press is a compound exercise that works multiple muscle groups and joints simultaneously. The dumbbell bench press works to strengthen the chest, shoulders, and triceps, and using dumbbells helps work both sides separately, while stabilizing chest and shoulders. To begin, lie flat on your back on a bench or similar flat surface, holding a dumbbell in each hand. Make sure that you hold the weights above your chest, maintaining straight arms. Plant your feet firmly on the floor and engage your lower abdomen. Imagine pulling your shoulders toward your feet and then bend your elbows to lower the weights until they are in line with your chest. Make sure that your forearms are vertical at all times. Engage your pectoral and shoulder muscles to press the weights back up to the starting position. Complete three sets of 10 reps.

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Running is an excellent form of cardiovascular exercise that really gets the heart pumping. Like other forms of aerobic exercise, running helps to lower blood pressure and cholesterol, strengthen the heart and blood vessels and improve the flow of oxygen around the body. Watch to learn more interesting heart health facts!

Chapters:
0:00 Intro
0:27 Which part of the body doesn’t get blood from the heart?
1:41 How many people get open heart surgery every year around the world?
2:34 Compared with non-runners, how much does running reduce runners’ risk of heart attack?
4:00 Outro

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According to the International Rope Skipping Federation (IRSF), jumping rope is deeply rooted in history. It has origins in ancient China, and a game called “hundred rope jumping” was a favorite activity during Chinese New Year celebrations. Today, jumping rope has a place in fitness training and other activities, including boxing or high-intensity interval training (HIIT). 

What Is Jumping Rope?

Yes, this simple activity calls for an explanation! Jumping rope involves an appropriate-length rope with handles on each end. Grab hold of the handles, swing the rope over your head and in front of your body, and jump over the rope as it comes down to the floor. Swing it back over you in a fluid motion and continue at varying speeds as you improve your skills. The jump rope is a popular training tool for boxers because it helps work on cardiovascular fitness and foot agility. You can also incorporate it into a HIIT session because jumping rope quickly raises your heart rate. 

How To Properly Jump Rope

Having the right technique and form makes the exercise more effective. This is true whether you are jumping rope or deadlifting. To properly jump rope:

• Stand up straight with your feet hip-distance apart. Hold one end of the jump rope in each hand with the rope behind you. 
• Keep your elbows tucked close to your sides, swing the rope with your wrists up and over your head, and allow the rope to fall to your feet. 
• Jump over the rope with both feet before the top hits your feet. Continue repeating this cycle in a seamlessly fluid motion. Try your best to keep your wrists at waist level and keep their movement minimal.

Finding The Right Jump Rope Length

Selecting the right jump rope size is integral for the success of this exercise. Make sure that the jump rope fits with your height in mind. A jump rope should not exceed three feet plus your total height in feet. That means that if you are five feet tall, your jump rope should not be longer than eight feet long. Another way to determine the size is if you stand in the middle of the jump rope so that the right and left sides are even in length. Pull the top up toward your armpits. If the handles come up to your mid-chest or armpit area, the rope is an appropriate length. 

It Boosts Lower Body Muscular Power

The longer you jump rope, the more you train your lower body. Your legs and feet need training if you want to improve agility and explosiveness. Jumping rope can help you train lower body muscle groups in a fairly quick amount of time. This can be very helpful if you engage in sports that require you to change speed or direction, such as basketball or soccer. 

It Enhances Cardiovascular Endurance

Incorporating the jump rope into a HIIT workout is an excellent way to improve cardiovascular endurance. Jumping rope trains the aerobic system in a short amount of time, which is great news if you don’t have time for longer workouts. Jumping rope is also a beneficial activity if you need to rehab an injury that cannot yet withstand the impact of runs, hikes, or bike rides. 

It Improves Tendon Elasticity

Jumping rope works to improve the elasticity of tendons in the legs that support different joints. For example, a couple of these tendons include the Achilles tendon in your lower leg and IT band, which runs between your knee and hip along the outside of your thigh. These tendons work like a spring, storing energy and then releasing it. They require appropriate stiffness and flexibility in order to store and release this energy. By improving tendon elasticity, you help these tendons propel you when you need them to do so. 

It Is A Good Mental Stimulus

More than a fun workout, jumping rope may help ignite fond memories from your childhood. Do you remember playing Double Dutch or jumping rope around the neighborhood with friends? Maybe you went from jumping rope, to hopscotch, to another fun activity with friends. Additionally, you may find that jumping rope helps improve your timing and coordination, both of which you need to successfully jump rope.

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It’s estimated that about one in four U.S. adults sits for longer than eight hours every single day. This sedentary way of life is not only detrimental to your physical health, but also your mental health. It can be intimidating, overwhelming even, to schedule an activity or gym session in an already hectic day, though. That’s why it’s integral to bring the movement to you! 

Entrepreneurs, students, parents, and commuters alike may not always have the luxury of fitting a workout into their day. A spin class, CrossFit session, or anything of the like isn’t the only way to move, though. The classic saying is, “Any movement is better than no movement.” Small activity breaks go a long way in enhancing your physical and mental well-being. During the holidays, you can contribute to your activity efforts by engaging in things that involve movement. Skiing/snowboarding, touring zoo lights, visiting botanical gardens, and more all involve movement and are great ways to stay active. Continue reading to learn about more ways to be active during everyday life.

Walking Meetings

As long as you don’t need a projector screen or white board, this is a viable option. One-on-one meetings make this option even easier. Well, that applies to people who still work in the office. A large percentage of American adults continue to work from home, so a phone meeting during a walk around the neighborhood may be a great option. Not only does it incorporate exercise into your day, but it also gives you a break from the screen!

Sit On An Exercise Ball

If you haven’t joined the standing desk revolution and still sit in a regular office chair, it’s time to change it up. Swap out that dull office chair for a stability ball. Sitting on an exercise ball can help reduce back pain by improving posture. Additionally, you have to engage your core to maintain balance while working. 

Commercial Exercise Breaks

It’s safe to say that most people opt for streaming services these days, but some people still watch regular television, which has commercials. Well, some streaming plans have commercials, too. Get your butt off the couch and incorporate squats, lunges, planks or burgess during commercial breaks. Click here to learn about the best exercises to do while watching TV. 

Take The Stairs

This may be a boring tip that you’ve heard countless times, but it’s a recurring suggestion for a reason. Whether you’re shopping in a mall, heading up to your apartment, or arriving at the office, you have the opportunity to take the stairs. Walking up stairs is an excellent cardiovascular exercise that also helps to build lower body strength. If you make it up the stairs with time to spare, do some calf raises on the top step for extra points!

Have More Sex

Yes, folks, this is a real suggestion that should hopefully excite some of you. In addition to spicing up your love life, having sex more frequently can help burn more calories. According to some research, men can burn about 4.2 calories per minute during sex, while women typically burn 3.1 calories per minute. It’s not the same as going on a run, but you can definitely work up a sweat!

Try New Activities

Not everybody thrives in the gym, but there are other ways to stay active. Have you ever wanted to learn the tango, jiu-jitsu, or archery? It’s never too late to pick up a new skill and challenge yourself. You’ll find that many things you’ve always wanted to do involve some sort of exercise. 

Do Outdoor Chores On Your Own

If you have the funds available, it’s much easier to hire gardeners to rake leaves, trim trees, pull weeds, and mow the lawn than to do all of that yourself. You probably broke a sweat just reading about all of those outdoor chores! The leaves are definitely falling and littered all over the ground. Turn it into a fun family activity and get the entire household involved. Assign everyone a specific task and don’t get mad if a leaf-throwing fight breaks out. Embrace the fun!

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Engaging in regular physical activity benefits both your mental and physical health. It’s been known to boost overall mood, reduce stress, improve cardiovascular health, and strengthen bones and muscles. New research also points to the fact that brisk walking every day can slow the risk of cognitive decline. It promotes positive changes in white matter in older adults. 

As the body ages, it starts to lose muscle mass and bone density. The brain loses about 5% of its volume every decade. The good news is that research indicates that physical activity can slow this decline of brain volume. For the average person, the ability to hold on to simple pieces of information like a street name declines during their thirties. New research suggests that the simple cardiovascular activity of walking may be able to turn back the clocks on your brain. Studies show that walking every day may help reduce the risk of Alzheimer’s disease and dementia. For example, walking for 30-60 minutes every day may:

• Improve memory, judgment, reasoning, and thinking skills
• Increase the size of the hippocampus, the part of the brain that involves memory formation
• Keep learning skills and thinking sharp
• Delay the onset of Alzheimer’s for people who are at a higher risk

Does Exercise Prevent Memory Loss?

Research suggests that physical activity slows cognitive decline, but it may not prevent dementia or Alzheimer’s. A new study, which was published on June 24, 2021, found that exercise promotes neural plasticity (positive changes in the brain). The researchers focused on white matter in the brain, which exists in the brain’s deeper tissues. It contains nerve fibers that are extensions of neurons. Both white matter and gray matter are necessary for optimal brain function.

To easily understand how white matter and gray matter work, think of them in electrical terms. Gray matter is like a light bulb, while white matter is the connective wiring that leads to the switch to turn on the light. The amount of white matter naturally declines with age, regardless of dementia or Alzheimer’s diagnosis. Can exercise slow this decline or even reverse it? It may not prevent it, but the research suggests positive changes in existing white matter. 

Walking Boosts Memory

The latest study from June 2021 included 247 participants who were all over age 60. About 68% of the group was female and nearly all participants were inactive, but otherwise healthy. No participant had a history of neurological issues. At the beginning of the study, an MRI machine measured each person’s function of existing white matter. The participants were then placed into different groups. Each group met three times per week for a total of six months.

The first group walked for 40 minutes every time they met. The second group participated in supervised stretching and balance training, while the third group practiced choreographed dancing, learning new dances throughout the course of the study. At the end of the six-month study, brain imaging revealed an interesting result. 

The group that walked for 40 minutes every time they met improved cardiovascular function. All groups seemed to reveal positive changes in white matter, but the walking group had more noticeable changes. In fact, certain parts of the brain appeared larger on the scans, and signs of brain damage (like tissue legions) were much smaller. These regions of the brain that appeared larger are often associated with dementia or memory decline. Researchers don’t know why the dancing group did not experience the same benefits as the walking group. Aerobic exercise may be the primary factor that benefits white matter. More trials are necessary to determine if any other factors reduce the risk factor of dementia or Alzheimer’s disease. 

Conclusion

At the end of the day, exercise works to encourage healthier blood flow throughout the body, including the brain. Regular exercise may help to improve blood pressure, which may reduce the risk of cognitive decline. Statistically, high blood pressure tends to increase the risk of dementia. In addition to exercise, proper sleep habits and a healthy diet positively impact the brain. Exercise alone will not save the brain from cognitive decline, but sleep, diet, and exercise may be the trifecta that staves it off for a lot longer. 

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Most people know that exercise or physical activity is beneficial for overall health. Even though people may go to the gym on a regular basis, they may not exert themselves enough to have a legitimate workout. It’s possible that people won’t burn enough calories to counteract the anything they ate all day. The fact is that about 30% of people worldwide don’t get sufficient exercise. 

Maybe you work a hard job and don’t have the effort to workout when you get home. Perhaps your desk job drains you and causes utter laziness. Maybe you are a parent and don’t have the time to exercise. If any of those examples describes you, it’s time to try high intensity interval training (HIIT). That’s exactly what Vinnie, a.k.a. V-Man, did with the one and only She Beast, Nadege Ndjebayi. 

What Is HIIT?

Involving short bursts of intense exercise with low-intensity recovery periods, HIIT works to improve both cardiovascular and muscular strength. Many people love HIIT workouts because they only last for 10-30 minutes. Even though they are shorter than the average gym-goer’s workout session, HIIT sessions have proven to be more effective. Studies show that HIIT workouts burned 25-30% more calories than other forms of exercise. You’ll see how exhausted Vinnie was in the video in this article. In fact, he’ll tell you all about it below.

I love a good workout. Whether it’s riding down the slopes on a snowboard, lifting free weights, surfing, or hiking, I love to explore as many activities as I can. One thing I had never done, though, was HIIT training. I’m not a cardio guy, and you’ll see how badly the She Beast whooped my ass in the training session. Am I out of shape? Cardiovascular speaking, absolutely, but that’s because I don’t focus on cardio exercises as much as I should. That left me feeling embarrassed and weak during the workout session, but sometimes it’s good to feel that way. It means the training works!

Who Is The She Beast?

Nadege Ndjebayi is one of the most inspirational and motivated women I’ve ever had the chance to meet. Born in Paris, Ndjebayi has dedicated a huge portion of her life to transforming her health. She struggled with weight gain and poor eating habits in the past, but she found the will to overcome obstacles and emerge a healthier person. She is a personal trainer who has the drive to inspire the masses, and she exudes female empowerment. Her love for fitness has helped other women find their inner she beasts. You’ll see how mighty her roar (and muscles) are in the video. 

Ndjebayi trains at The Method, a black-owned gym in the heart of Downtown Los Angeles, CA. It aims to give people the most efficient workouts, while offering impressive recovery methods to maintain optimal physical health. The gym offers a variety of circuit, boxing, and booty-focused workouts, but the featured one is the Metcon. This 25-30 minute HIIT workout aims to burn 600-700 calories. That’s the craziest workout I’ve ever heard of! Naturally, I had to try it.

The Workout

Before I start telling you how exhausted I was, let me first start by saying that the gym feels like a club. She Beast calls it, “the only club you should be excited to go to.” The lights are going, the music is bumping, and She Beast is yelling at you the whole time. She’s not yelling to demean you or anything like that; rather, she’s doing her best to match the intensity and motivate you to power through the workout. 

I started by biking a mile on the assault bike, which is a heavy-duty exercise bike. Using your upper and lower body, you crank the pedals and pull/push the handles. From there, I went straight into pull-ups for 30 seconds, followed by tricep dips for 30 seconds. Only then was I allowed to rest for 30 seconds. Then I was back to the pull-up bar. I managed to complete a few pull-ups, but then She Beast had to assist me with reps for the remaining time. Fortunately, I could still do tricep dips after finishing those pull-ups. 

After 30 more seconds of recovery, I went back to the pull-up bar. Little did I know, that I had no strength left. I tried pulling myself up, but nothing happened. My lats and traps were useless and I was done for. And we were only on the first circuit of the workout! I should’ve taken the resistance band to assist with pull-ups that she offered me in the beginning. 

She Beast then pointed to the stair climber. I was excited to try this machine, which I only ever saw in the Rocky montages in the movies. Although, I did not look as ripped and determined as the boxers in the movies. As you can see in the video, I looked exhausted, because I was. I dug deep and was inspired to keep pace with the thumping beats she blasted in the studio. It was She Beast who kept me motivated to complete the workout. She kept saying, “Come on! Stay on the beat!” I tried as best I could.

Post Workout

Needless to say, I wanted to die. My lungs had never worked that hard in my life, and I was proud of myself for completing the workout. Before this HIIT session, I never needed help with pull-ups in my entire adolescent or adult life. It was definitely humbling because it exposed the areas I need to improve on in my fitness game. 

Did I feel like my inner She Beast came out to roar during that session? I don’t know if it did. I think it went to hibernate after the workout, though. What I do know is that if you want to get in shape and be the best version of yourself, head over to The Method gym and take some classes from the She Beast. You can find out more about her and what she does with the information below. 

Instagram: @nadege_ndjebayi

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Late fall, winter, and early spring are the best times to engage in some of the best winter activities. There are so many things to do, from snowshoeing and snowboarding, to cross-country skiing and sledding with the family. We aren’t bears, people, so there’s no need to hibernate when the weather is cold. If the snow is falling, it’s best to head out onto the slopes. 

In the latest episode of The Adventures of V-Man, our content writer, Vinnie, went snowboarding. Was this all fun and games? It sure looks that way in the video, but as Vinnie explains, there are many health benefits associated with snowboarding. It’s not just a popular winter sport! You can reap many cardiovascular and strength training benefits, all the while improving flexibility. You know what? Let Vinnie tell you all about that.

Snowboarding At Mt. Baldy

One of the best things about living in Southern California is that you can snowboard in the morning and end up in the ocean later that same day. You can travel one or two hours outside of Los Angeles and experience great snow and mountainous regions. When I decided to go snowboarding, I chose Mt. Baldy, which is slightly north of Upland, CA. It’s a popular site for hikers, offering many trails that ascend the mountains. During the winter, though, a small resort with four chairlifts remains operational. 

Snowboarding at Mt. Baldy Ski Resort is like traveling back in time. The older, wooden, two-person chairlifts move slower than the quicker ones at newer resorts. The hills are quiet, the air is fresh, and there aren’t a lot of people on the trails. During COVID-19, Mt. Baldy regulated ticket sales, capping tickets to a limited number of people. Showing up without a pre-paid lift ticket was not an option, so I made sure to secure my ticket way ahead of time. The mountain staff was incredibly COVID-safe, encouraging mask wearing on the lifts, mountain, and in the lodge area. 

Snowboarding

I’m a long-time snowboarder, so I enjoy any chance I get to fly down the open face of a mountain. Cruising the mountain’s curves and navigating my way through unfamiliar terrain is challenging, thrilling, and fun. The day I went to Mt. Baldy was a gorgeous sunny day, as is evident in the video. The snow was mediocre at best, but I made it my mission to have fun regardless of snow quality. There were lots of icy spots, dirt patches, and slushy areas, but that didn’t stop me from having a blast!

Does Snowboarding Have Health Benefits?

I’m so glad you asked. Snowboarding is a fantastic cardiovascular exercise! I know I don’t look winded in the video, but trust me when I tell you that you burn some serious calories while on the slopes. My quads, glutes, and calves were on fire after several runs, but that’s all part of the experience. It’s very easy to burn up to 400 calories per hour while snowboarding, but this varies when it comes to the intensity.

Snowboarding also helps to improve flexibility and strength. It’s a workout that targets the lower body, so you get to build leg strength. Additionally, snowboarding engages the core, which helps to improve overall balance. Snowboarding also helps to limber you up. ALWAYS STRETCH BEFORE YOU STRAP UP ON A BOARD! Snowboarding requires that you put the body in different positions than the ones we are familiar with. When riding down the slopes, the body must be able to move freely and swiftly. Reduce your chance of injury by continuing to stretch before and after every session. 

My Favorite Part Of Snowboarding

This answer has been the same since I caught my first air as a teenager. It has to be the brief moment of flight between the time when you take off from a jump and when you land. It’s every child’s dream to fly, so my time in the air slows down. Everything happens so quickly, yet that suspended air time seems to move so slowly. I know that doesn’t make 100% sense, but that’s the way it feels. 

I also love the fact that snowboarding is all about mental gymnastics. You are completely invested in the moment and there is no time for distractions. I’m not worried about checking my texts or scrolling through Instagram. My head is on a swivel, constantly looking in all directions to ensure that I don’t hit someone or something. Now, you don’t start out like that because the main focus when you’re starting out is standing up. Once you are able to stand up, stop, and turn down the mountain, you become more aware of your involvement with the rest of the people on the mountain. It’s a sport that involves constant learning, so you never get bored. I can carve the same hill all day long and never lose interest. There’s always a different line, approach, or maneuver to do. 

At the end of my snowboarding adventure, I was absolutely exhausted. My legs were on fire, I was out of breath, and my feet were sweaty. It was wonderful. I took all my gear off at the bottom of the mountain, loaded up the car, and wound my way down the hairpin turns that lead back to Los Angeles. 

Mt. Baldy is a great one-day excursion if you live in the Greater Los Angeles Area. Even if you don’t go snowboarding, embrace nature, enjoy the fresh air, and experience Mt. Baldy.

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If you are like most Americans, you have already fantasized about drizzling gravy over your entire Thanksgiving plate. Some people have dreams about shoving pecan or pumpkin pie into their faces. Turkey Day is often the starting point for holiday weight gain, which carries over into the New Year. It has turned into a holiday that is less about thanks and more about grabbing seconds and thirds.

Most people lounge about the house all day on Thanksgiving and then head for the Thanksgiving spread to stuff their faces. Failure to break a sweat (from exercising, not standing in front of the stove) on Thanksgiving means that you don’t burn off the excessive calories you consume. It’s easy to get the blood flowing without exerting too much energy. 

Let’s Be Real For A Second

No single workout or sequence is going to torch those Turkey Day classics. A set of squats doesn’t burn off three slices of pie, nor does a quick workout sequence before the meal earn you some indulgences. Allow your Thanksgiving sweat session to be for your health, not to balance the food you eat. You’ll feel better, clearing your head and body of stress, which is all too common on Turkey Day. 

Turkey Squats

After you prepare the turkey, you have to preheat the oven. While the oven warms up, engage in some tabata turkey squats. Tabata workouts alternate between 20 seconds of work and 10 seconds of rest for a total of four minutes. Slide your forearms underneath the turkey pan and pick it up, holding it at chest level. Stand with your feet shoulder-width apart and start squatting for 20 seconds. Make sure to keep your back straight, squeeze your glutes, and drive through your heels when you push back up. Squat for 20 seconds and then rest for 10 seconds. Repeat the process for four minutes. By that time, your oven should be ready for your turkey!

Grocery Bag Lunges

We’re almost positive that you have some extra grocery bags in the house. Fill them with some canned foods or items that give you about 10-15 pounds per bag. Head to a hallway or area in the house where you can take at least 8-10 lunges. Hold one bag in each hand by your side and begin your lunges. Make sure that your knee doesn’t come over your toe with each step, and keep your back straight when you lunge. Make sure you do 8-10 lunges per leg per set. Complete three sets. 

Whipped Cream Intervals

Forget the electric hand mixer because you’re about to build some arm strength and break a sweat by making whipped cream by hand. Hold the mixing bowl in your left arm and a whisk in your right hand. Whip as hard as you can for 30 seconds and then rest for 10 seconds. Resume whipping and repeat this process until stiff peaks form. You can alternate between hands if you feel confident in your non-dominant hand’s whipping skills. 

Commercial Time Jumping Jacks

Working out during commercials is one of the best ways to break a sweat without missing your show. If you’re like most people who watch football on Thanksgiving, break a sweat during the commercials by engaging in jumping jacks. Do 20 jumping jacks and then rest for 20 seconds. Repeat this process until your show or the game resumes. You can take it up a notch by doing 8-10 burpees during the commercials, or you can plank for 30 seconds and then rest for 30 seconds. That actually brings us to our next workout. 

Potato Plank Mash

After you boil and strain the potatoes, you have to mash them. Why not go the extra mile and strengthen your core during the mashing process? Place the potatoes in a shallow dish and set it on the ground (make sure no pets are in the vicinity for this exercise). Get into a plank position with your elbows on the ground directly beneath your shoulders. Grab a masher in each hand and start mashing the potatoes in the dish while holding the plank. Try to limit the side to side movement by keeping your core engaged. Mash for 20 seconds and then rest for 10 seconds. Repeat this process until potatoes are thoroughly mashed. 

Leftover Lifts

Turn the inevitable game of leftover Tetris in the fridge into an exercise. Fill several containers with leftovers and hold them firmly in your hands by your lower abdomen. Stand perpendicular to the fridge and twist up to bring the leftovers to the top shelf, engaging your obliques the whole time. Complete 10 reps per side and then place the containers in the fridge. Do this with each set of containers that you have to place in the fridge. 

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Muffin tops used to be viewed in a positive light. They were the golden-brown, firmest parts of the muffin that were utterly delicious and addictive. Nowadays, a muffin top represents the fat that hangs over your waistband, be it in the stomach region, sides, or even that fat that creeps over the back of your pants. Since you can’t successfully tuck it all away in flattering attire, there’s only one way to get rid of it: the combination of diet and exercise.

Exercises that strengthen the core are wonderful, but they won’t yield the results you want unless you change your eating habits. Diet and exercise go hand in hand, and you can’t out exercise a poor diet. In addition to maintaining a healthy diet and engaging in core workouts, cardiovascular exercise is a must. Don’t try to spot-reduce; rather, the goal should be to spot-sculpt. Get rid of excess fat through diet and cardio workouts, and then add in the following core workouts to sculpt that midsection.

Hip Bridge

This exercise works to target your glutes, hamstrings, and lower back muscles. If you decide to extend one leg up toward the ceiling to increase difficulty, you’ll activate those lower back muscles even more to help get rid of back fat. Lie flat on your back with your feet flat and knees bent. Keep your arms by your sides as you lift your hips toward the sky. Engage your core and hold for three seconds. Lower your back onto the floor and then repeat to finish your reps. Complete three sets of 15 reps.

Hip Dips

Are you ready for those obliques to burn? These are great for toning the entire waistline! Lie down on your right side and plant your right forearm firmly beneath your shoulder. Extend your legs out, resting your left leg on top of your right. Press yourself up into a side plank and then dip back to the ground. Complete three sets of 12 reps per side.

Bicycle Crunches

This is one of the most effective exercises to target your entire abdominal area. You can almost feel the muffin top melt away with every set. Lie down on your back and place your hands behind your head to support your neck. Extend your right leg out and bend your left leg. Bring your right elbow to your left knee. Once you do this, extend your left leg out and twist to bring your left elbow to your right knee as you bend it. This should be done in one fluid motion, as though you are riding a bike. Keep alternating for 30 seconds. Repeat two more times.

Mountain Climbers

Your abdominal area cannot just be thought of as your abs. You have to tone your entire midsection to get rid of that muffin top, often times incorporating aerobics into your abdominal workouts. Mountain climbers do just that! Start in a plank position with your arms fully extended and hands planted firmly on the ground beneath your shoulders. Bring your right knee between your arms, quickly extend it back, and then bring your left knee between your arms. Keep alternative for 30 seconds. Repeat two more times.

Superman

You have to tighten the lower back muscles for a full-fledged core workout. This is a great prone position (face down) to counteract the supine (face up) ab workouts in this article. Lie face down on the floor and extend your arms above your head. Tighten your core and glutes to lift your legs and arms off the ground. The goal is to look like Superman in flight. Hold for 20 seconds and then drop back down to rest for 20 seconds. Repeat two more times.

Crunches

Let’s keep toning those abdominal muscles by continuing with crunches. This is an exercise to really help you develop that washboard. Lie flat on your back with your feet on the ground and knees bent. Place your hands behind your head, but don’t pull your head up with your hands. Engage your core and use those muscles to lift your head off the ground. Complete two sets of 10-20 reps, depending on your level of fitness.

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Constipation is defined by three or fewer bowel movements per week. A constipated person can experience dry stool or pain when using the restroom. Nobody wants to discuss constipation because it is an “embarrassing” conversation topic. We are not afraid of this topic because nothing good comes from hiding it. The great thing is that you can easily relieve constipation with a few simple exercises.

What Causes Constipation?

There is not a specific cause for constipation, and each person is affected differently. Dehydration, certain medications (water pills, calcium, painkillers, iron pills, or some antacids), stress, and poor eating habits can cause bowel inconsistency. If the large intestine slows down too much, it becomes harder to eliminate stool. The large intestine pulls too much water from stool, which makes it difficult to pass.

How Does Exercise Help?

Health experts say that almost any form of physical activity can help a constipated person pass stool more easily. Studies show that aerobic exercise accelerates heart rate and breathing, which in turn stimulates the natural contractions of intestinal muscles. When these muscles can squeeze better, stool becomes more easy to eliminate.

When Should You Exercise?

According to physiologists, wait about one hour after you eat a proper meal before engaging in demanding physical activity. Blood flow increases to the stomach and intestines post meal. Exercising immediately after you eat diverts blood away from the stomach and to your muscles and heart instead. Reduced blood flow to the digestive system after eating a meal results in weaker intestinal contractions. This causes food to sluggishly move through the digestive tract, and a person can experience bloating, gas, and constipation as a result.

The Best Exercises For Constipation

Pelvic Floor Exercises

The layer of muscles at the bottom of the pelvis is called the pelvic floor. This includes the bladder and bowel. When you strengthen these muscles, you can push stool out of the colon with ease. Sit on the floor on your knees and imagine that you are stopping yourself from passing gas. This forces you to squeeze the muscles around anus. Hold for five seconds and then release for ten seconds. Repeat this five times and then do the entire process five more times at half strength.

Cardio

To stay regular, it is best to move as much as you can. Cardiovascular exercise works to increase blood flow to the digestive tract to encourage intestinal muscle contraction. Now, many exercises fall under the cardio umbrella. You can dance, swim, bike, walk, jog, or run to stimulate your bowels. Aim to engage in moderately-intense aerobic exercise for 30 minutes a day to relieve constipation.

Yoga Poses

As you may know, certain yoga poses benefit different organs and systems in the body. Some reduce stress, some benefit the nervous system, and others increase blood flow to the digestive tract. Whether it is morning, afternoon, or night, engage in these poses to stimulate your bowels:

Wind Relieving Pose

Lie flat on your back and bring your right leg up toward your body. Hug your right shin with your arms and pull it into your chest. Hold for 10-30 seconds before returning to the starting position. Repeat this on the left leg and then draw both legs up and into the chest for the same amount of time.

Supine Twist

Lie flat on your back and bring both of your knees up and into the chest. Extend your left leg out straight and move your right knee across the body to the left. Keep your shoulders flat on the floor and look to your right. Hold this position for 20 breaths before releasing. Repeat on the left side.

The 4-7-8 Breathing Method

You can do this lying down or sitting up. To start, engage your diaphragm to take a deep breath in, counting to four seconds during your inhale. Hold your breath for seven seconds, and then breathe out completely for eight seconds to expel the air from your lungs. Repeat this process three more times for four complete cycles.

In conclusion, it may take a bit of trial and error to figure out which exercise(s) work best to relieve constipation. If you experience pain during a specific exercise, please stop and do not continue, or simply find a modified version that is more feasible. Remember, staying active is a great way to manage constipation and reduce stress.

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