Listen to any number of podcasts these days and you’ll likely hear someone talk about their ice bath or cold plunge. Health gurus and average Joes alike swear that submerging their bodies in cold water promotes better mood, more energy, heightened recovery, and less anxiety. The benefits may change from person to person, but one thing is for certain: cold plunges are not accessible to everyone. 

It’s safe to say that the average person doesn’t have a few thousand dollars to drop on a cold plunge. It’s also safe to say that nobody wants to go buy bags of ice at the store every day, nor do they want to buy a commercial-grade ice maker for a makeshift cold plunge. That begs the question: can you achieve the same benefits by standing in a cold shower? Experts believe that cold showers count as a form of cryotherapy, so long as the temperature is cold enough (between 50-59 degrees Fahrenheit. Continue reading to learn more about the benefits of cryotherapy. 

It May Boost Metabolism

When you expose the body to cold temperatures, you can increase the metabolic rate and activate brown adipose tissue, both of which aid weight management. According to a 2022 study, immersing the body in cold water seems to transform adipose tissue, in addition to reducing insulin resistance. The combination of these benefits may also have a positive effect on cardiovascular health and metabolic diseases. 

It May Enhance Circulation

Doctors explain that cold exposure prompts immediate vasoconstriction followed by vasodilation, which improves blood flow to all organs. That is why a lot of people use cold plunges to accelerate exercise recovery. Although cold seems to reduce muscle soreness, it is unclear if the cold benefits muscle function. Improving circulation, regardless of athletic level, is beneficial. When you improve blood flow throughout the body, you help deliver fresh blood and oxygen to major organs, which helps them function optimally.

It May Beautify You

Cryotherapy will not turn back the hands of time, but it may positively impact your hair and skin. Cold water seals hair cuticles and helps lock moisture into hair strands. Additionally, the cold helps the scalp retain moisture content, while hot water strips it of its natural oils. The cold temperature strengthens hair cuticles to strengthen them and keep them healthy over time. Cold temperatures may also benefit people with inflammatory skin conditions, such as eczema, psoriasis, or rosacea. Hot water can dry out the skin and cause slushing, which may pronounce redness in those struggling with it already.

It Can Encourage A Breathwork Practice

When you are in the cold, you have to steady your mind and control your breath. The power of controlling your breath can help you embrace the cold and know how to stay calm in the water. When you can control your breath, you can regulate your stress and stay calm in extreme conditions, such as the frigid water. The more you expose the body to cold and breathe through it, the easier it becomes. 

Are Cold Showers Cold Enough? 

Most of the existing research on cold water immersion therapy is focused on cold plunging or being in a cryochamber for a few minutes. Some studies have found that cold showers are a legitimate form of cryotherapy, provided the water temperature can be between 50-59 degrees Fahrenheit or colder. Some experts believe that cold showers fall under the cold water immersion umbrella.

Getting in a cold shower will have a similar effect to entering a cold lake, ocean, or pool. You don’t get cold as quickly as if you were to enter a cold plunge, but you can still reap some benefits. The last thing to remember is to have access to a heat source after stepping out of the cold shower, so that you can bring up the body’s core temperature to normal range. If you don’t bring core temperature back up after any type of cold immersion therapy, you increase the risk of hypothermia. 

How Long Do You Remain In The Cold Shower?

Typically, you remain in a cold plunge or cryochamber for three minutes. Since a shower does not get as cold, how long do you stand in the water? One study found that 10 minutes of cold exposure can aid muscle recovery, but that’s a long time to just let water run. If you want to reap the brain boosting benefits, the study found that you may only need five minutes or less in the cold. Other research says that two to three minutes of cold exposure is sufficient. Start off with less time in the cold and gradually increase the time.

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According to a 2023 report from the Centers for Disease Control and Prevention (CDC), nearly 90% of Americans don’t eat enough fruits and vegetables. To avoid being a statistic, you buy fruits and vegetables and plan to eat them, but something happens: they go bad before you get the chance to use them. You throw out your produce and don’t even bother to compost because it’s too upsetting to throw money down the drain. 

One report found that about 25% of American families throw away one quarter of the food and beverages they buy. Fruits and vegetables comprise 22% of that, while processed produce (canned fruits and vegetables) contribute another 8% of waste to landfills. We don’t say all this to make you feel guilty; rather, we want to help you make the right changes to keep your produce fresh for longer. 

The primary reason people throw their produce away is because they lack the proper storage knowledge. If you do not store your fruits and vegetables properly, they can spoil easily. Do those greenish-yellow bananas you buy turn brown quickly? Do your herbs turn slimy and brown? What about those cucumbers or apples? If you want to stop throwing your fruits and vegetables away, learn from the following tips. 

Limp, Slimy Lettuce

Big heads of lettuce in the grocery store inspire large bowls of salad and optimal health, as they should. The problem is that storing your lettuce improperly can cause those crispy leaves to become soggy, slimy, and limp. Moisture in the fridge causes most fruits and vegetables to lose their crisp texture and go bad. One way to counteract this is to line your fridge’s vegetable drawer with paper towels or terry-cloth towels. In doing so, the towels absorb excess moisture and keep produce, like your lettuce, crispier for a lot longer. The same rule applies for those bagged salads or tubs of greens!

Sprouting Potatoes

If you are tempted to buy the 10-pound bag of potatoes to save some money, make sure that you store them properly if you aren’t going to use them right away. Potatoes start to sprout more quickly if you keep a large bag on hand. To keep your spuds from sprouting, store them in a cool, dry place with as little moisture and sunlight as possible. Some people have had great success keeping potatoes fresh by throwing an apple in with the potatoes, but some experts warn against this. The reason not to do that is because apples emit ethylene, which can encourage sprouting. 

Mushy, Brown Bananas 

Like apples, bananas emit ethylene gas to ripen themselves. Some people swear that wrapping the top of a banana bunch with plastic wrap delays the ripening process, but that doesn’t solve the issue. Ethylene is produced throughout the banana, not just the stem. The best way to store bananas is to hang them on a hook, so that they get plenty of air circulation. Additionally, don’t store them near apples because the ethylene from apples will cause bananas to ripen more quickly. 

Slimy Mushrooms

Mushrooms are great vegetables that can make their way into myriad dishes, unless they become slimy and unappetizing. To avoid a slimy, mushy mess, make sure that you do not store mushrooms in plastic bags. Plastic traps moisture, which causes mildew and mushy mushrooms. Keep mushrooms in a paper bag so that they can breathe and moisture can escape. If you don’t have paper bags, keep mushrooms fresh by keeping them in their original packaging, but poke holes in the plastic to allow ventilation.

Rubbery Celery

Celery can become tasteless if you allow it to go from crispy to rubbery. You can, however, lengthen its time in the fridge if you store it properly. Experts encourage you to separate, wash, and dry the stalks before wrapping them in aluminum foil. That keeps most of the air and moisture in, while still allowing the ethylene gas to escape. If you store celery in a plastic bag, the moisture stays in the bag, which can accelerate the ripening process and turn your celery rubbery. 

Moldy Berries

Berries can be quite pricey, especially if they are not in season. To ensure that you don’t waste your berry money, protect them by giving them a bath in water for 10 seconds. What about soaking them in a vinegar bath? Well, that can leave a vinegar residue and cause your berries to taste unappetizing. Hot water can inhibit mold growth, according to research. The last step is to make sure that your berries are completely dry before storing them in the fridge. The hot water bath and proper drying before fridge storage can help extend their ripeness.

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Dermatologists agree that dry scalp occurs when the scalp cannot produce or hold enough moisture. Just as is common for other forms of dry skin, dry scalp can cause irritation, flaking, and itching. It can also cause your hair to look dry, given that oil from the scalp helps condition the hair. 

People with dry skin tend to have an increased risk of dry scalp, meaning many of the things that cause dry skin also cause dry scalp. Such causes include excessive washing, dry air, and inflammatory skin conditions like eczema. Thankfully, there are many easy and effective ways to moisturize the scalp. Below, you’ll find the best tips to help keep your scalp moisturized and healthy.

Apply A Hair Oil Or Serum

If dandruff is not the primary cause of dry scalp, then you may have success using scalp serums or oils that provide moisture. Replenish your scalp’s moisture with one of those products at the start of your day. Before you apply the serum or oil, wet your hair first because you don’t want your strands to pick up the majority of the product. In fact, beauty experts recommend using a cotton swab to apply it to the scalp. Serums, instead of oils, may reduce the risk of clogged hair follicles, which can cause other issues. 

Avoid Shampoos With Sulfates

If you care about your hair, scalp, and skin, you will do your best to avoid skin and hair care products that contain sulfates. Some shampoos can strip the scalp of its natural oils, leaving it irritated and dry. Shampoos that do not contain sulfates are usually much gentler on your hair and scalp. If you have mild dandruff, consider cleaning daily with a gentle shampoo. If that doesn’t fix the issue, you may require a medicated dandruff shampoo. You may even need to experiment with more than a single shampoo or hair care product to address the issue. 

Cut Back On The Number Of Products You Use

Instead of adding more products to your hair and scalp care routine, you may need to take a step back and leave some out. If you use a wide variety of products, try to simplify your hair care routine. Eliminate harsh ingredients and chemicals, opting for a more natural and streamline approach instead. Too many products can mess with the pH balance of the scalp and create additional issues that you don’t want. 

Incorporate A Scalp Scrub

A scalp scrub may not seem like the correct choice if your scalp is dry, but your scalp may need it in certain instances. Much like exfoliating your skin, scrubbing your scalp can help to remove dead skin cells and excess build-up. That process can make it easier for oils and serums to penetrate deeper into the skin for optimal hydration. Scalp scrubs also help free up hair follicles for better growth. 

Exfoliate Your Scalp Every One To Two Weeks

Although a scalp scrub can aid exfoliation, you may not require one to address your situation. Another thing to note is that you do not want to over-exfoliate, and avoid exfoliation if you have eczema or psoriasis. A scalp massage brush may dilate blood vessels under the skin, which may encourage hair growth. If you use a scalp scrub during a massage with this brush, you may help slough away dead skin cells, oils, and anything else clogging your hair follicles. 

Try Scalp Oiling

If you regularly massage oil into your scalp, you may help address dryness or build-up. Scalp oiling is especially beneficial for dehydrated hair follicles, and it preps the hair for styling. If you have dandruff, however, avoid scalp oiling. This is a process that you should only do if your scalp is in need of more moisture because it helps boost circulation and decongests the scalp. 

Visit A Head Spa

Depending on where you live, a head spa may not be accessible to you. A head spa basically offers treatments that address things concerning your scalp. Think of it like giving your scalp a facial! These places stem from the Japanese practice, where scalp-centric services are offered at many salons. A visit to a head spa can be beneficial, but may only provide temporary relief if your scalp concerns are more serious.

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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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Whether you work from home or work in an office, you understand that sitting down all day can cause pain, especially in the upper back, shoulders, and neck. Not to mention, a sedentary work schedule can cause serious tension in the hip flexors, which leads to lower back pain. At least once during your workday, you feel stiff or achy. Fortunately, there are several desk stretches that can help counteract the harmful effects of sitting all day.

The body does not do well if you remain in a stationary position for an extended period of time. Sitting for too long means that certain areas of the body receive less blood flow. Muscles and joints lose extensibility, which often leads to fatigue, soreness, cramping, and general discomfort. That said, you may not be able to abandon your desk job and avoid sitting altogether. You can, however, alternate between sitting and standing, especially if you have a standing desk. 

How often you stretch while working depends on your body, how you are feeling, and whether or not you are active. If you have the ability to get up and move or walk on your lunch break, you’ll feel a lot better because of the increased circulation. Hopefully the following stretches help relieve any tension you get from sitting at your desk. 

Standing Calf Stretch

Stand upright behind the back of your chair with your feet hip-distance apart and place your hands on the back of the chair for support. Step your right leg behind you and bend your left leg slightly. Make sure that your right heel is touching the ground and your back leg is straight. Lean forward so that you feel the stretch along your right calf. Hold for 15-20 seconds and then repeat on the other leg. 

Chair Hamstring Stretch

Remain standing behind your chair just like you did in the previous calf stretch. Place your hands on the chair and walk your feet back, hinging at the hips to lean forward until your torso is parallel to the ground. Lengthen your back and keep your legs straight, so that you feel a stretch along your hamstrings and upper back. Remain in this stretch for 30 seconds. 

Office Chair Hip Flexor Stretch

This stretch is a bit more advanced, but the relief in your hips is absolutely wonderful. Stand in a split stance, your right foot in front of your left, in front of your chair facing away from it. Place the top of your left foot on the chair and bend your knees to lower down into a lunge. If possible, bring your left knee to the floor and keep your hips squared. Straighten your back and tuck your tailbone, feeling the stretch along the front of your left hip. Remain here for 20-30 seconds before switching legs. 

Seated Back Stretch

Remain in your chair and scoot your butt all the way back in your chair. Widen your feet and point your knees outward slightly. Fold forward and allow your lower back to round and relax. You can touch your hands to the floor, or grab hold of your elbows and hang. Remain here for 30 seconds and then slowly roll back up to the starting position. 

Seated Shoulder Stretch

Sit up straight on the edge of your chair and bring your left arm across your chest. Hook your right hand or forearm just above your left elbow and hug your left arm into your chest without rounding your upper back. Hold the stretch for about 20 seconds and then switch arms to repeat.

Seated Upper Trap Stretch

Sit up straight on the edge of your chair and reach your left hand over your head to place it on the right side of your head. Keep your right arm by your side holding the chair for support and gently pull your head to the left. Think about lengthening your neck, as opposed to just pulling your head to the side and down to your shoulder. Hold for 20 seconds, rest, and repeat one more time before doing the same on the other side.

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The afternoon slump is all too common in today’s day and age. You head to the coffee station in your office or convenience store for an energy drink. Perhaps you have a stash of caffeinated teas in your desk for this exact moment. Did you know that you can pull yourself out of a slump without caffeine, though? Although it may sound relaxing, engaging in a dynamic stretch routine helps bring you back to life and away from sleepiness. 

Gentle movements and dynamic stretching can slowly warm up the body by increasing circulation to your muscles, ligaments, and tendons. That process increases oxygen levels, according to exercise physiologists, and receiving more oxygen and nutrients from better blood flow can naturally lift you up. Not to mention, dynamic stretching is a great way to improve flexibility, correct posture, and delay onset muscle soreness. The following dynamic stretch routine only takes up five minutes of your time and is better than flooding your body with caffeine. Experiment to see if it works for you. 

Standing Rotation

Begin by standing tall with your arms resting by your sides. Widen your stance until your feet are about three feet apart. Lift your right heel up as you rotate towards your left side and reach your right arm up and across your body, making a straight line from your right foot to fingertips. Return to the starting position, take a breath, and then repeat on the other side. Continue alternating sides for a total of 10 reps per side. Just make sure that you are doing controlled, slow movements to feel the stretch.

Standing Cat Cow

Stand up straight in front of a chair, table, countertop, or another supportive item or surface. Place your hands on the supportive surface and walk your feet backward until your upper body and arms are parallel to the floor. On an exhale, round your back to enter the cat position and really open up your mid back. On an inhale, slowly arch the spine, soften your knees, and press your hands lightly into the surface to lengthen through the crown of your head. This is the cow portion of the stretch. Continue to alternate back and forth slowly for a total of eight reps. 

Lunge And Twist

Stand up straight with your feet hip-distance apart and arms by your sides. Step your right leg back to enter a reverse lunge, bending your left leg to stack your knee directly over your ankle. Aim to have your left thigh parallel to the ground, all the while engaging your core and right leg to ground yourself through the ball of your right foot. Raise your arms in front of you and slowly twist toward your left side. As you exhale, twist back to center and engage your core to remain with your arms out in front of you for a second. Repeat until you complete 10 reps and then switch sides. 

Standing Rotation And Squat

Begin in a wide stance and lower yourself into a deep squat, aligning your knees with your heels and kneecaps between your second and third toes. Keep your back straight and engage your core as you bring your hands together down in front of you. Rotate to the left side to reach your right arm up and away from you. Return to the center deep squat and sit there for a breath before standing tall and rotating to the right side. Repeat on the other side and continue to alternate sides until you complete 10 reps per side. 

Side Lunge Pulse

Begin by standing straight up with your feet shoulder-width apart and parallel to each other. Step your right foot to the right to enter a side lunge, sinking your butt back while keeping your back straight. Make sure to keep your hips back and don’t let your right knee extend over your right toes. Do 10 small, slow pulses in this position, breathing through each one. Return to the starting position and repeat on the left side. Complete one more round per side.

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Why are colds, flus, and other respiratory illnesses more common in colder months? People tend to stay indoors, which allows viruses to pass more easily from one person to another. The cold, dry air outside and warm indoor air with poor circulation may weaken the body’s resistance to these viruses.

You may strive to create a germ-free household, but this can prove difficult. That’s why health experts recommend that you set up a disinfecting routine. First, though, you have to understand the difference between cleaning, sanitizing, and disinfecting. The Centers for Disease Control and Prevention defines these terms as follows:

• Cleaning: A process that involves scrubbing a surface with water and soap, which helps remove most, not all, germs and grime from the surface. 
• Sanitizing: A process that uses a diluted bleach solution or sanitizing spray to remove germs from surfaces or objects. Always clean before you sanitize. 
• Disinfecting: A process that uses chemicals or a stronger bleach solution to clear the majority of germs from surfaces or objects. Again, always clean before you disinfect. 

Before you embark on your cleaning journey, identify the most high-touch surfaces in your home. Doorknobs, light switches, countertops, appliance handles, and faucets require frequent cleaning. It’s best to regularly wipe down countertops and other visibly dirty surfaces. 

Wash Linens And Bedding Regularly

Shedding skin cells and sweat is completely natural, whether you are walking around or sleeping. All that grime can build up on soft surfaces in your home, including your pillows, blankets, and bedsheets. Health experts encourage you to change and wash your sheets weekly to prevent bacterial build-up. When you launder your bedding and bed clothes, you can reduce the presence of dust mites or other allergens that can hide in bedding. Get a second or third set of sheets to swap them out more easily. 

Check And Change Your HVAC Filters

If you have a heating, ventilation and air conditioning (HVAC) system in your home, you have to change filters regularly to keep indoor air clean. Some smart thermostats will even remind you to change your filters, which is very helpful. Thicker air filters tend to last longer and trap more allergens or illness-causing particles. Regarding HVAC filters, most companies recommend the following:

• One-inch thick filters: change every 30-60 days. 
• Two-inch thick filters: change every three months.
• Four-inch thick filters: change every six months. 

Manage Humidity Levels

Humidity levels in the home can affect your risk of contracting a virus. According to a study from 2021, moderate humidity levels between 40-60% may reduce the risk of viral transmission. That helps make viruses less likely to survive in the air. Most home thermostats can detect or display indoor humidity levels. If the humidity level drops below 30%, you may want to invest in a humidifier, especially when cold and flu season is around the corner. Additionally, wash your hands and disinfect surfaces more frequently if humidity levels drop.

Declutter Every Night

Some people feel tremendous anxiety if they go to bed without cleaning up their mess. When you wake ups to a tidy room, bathroom, kitchen, and living room, some of that morning stress may not be there. You don’t have to deep clean your house every night, but a minimal cleaning session can go a long way in preparing your mind and body for bed. Put away loose items, wipe down countertops, do all the dishes (or put them in the dishwasher), and don’t leave cosmetics all over the bathroom counter. If all of that seems stressful, consider rounding everything up in a basket and placing that in one spot as a start. 

Revamp Your Entryway

If you walk into your house and don’t remove your shoes, you are tracking dirt and other germs inside. The entryway, be it grand or small, is a place to shed your outside self before fully entering the home. Maybe you toss your jacket somewhere, fling your shoes, and discard your bag aimlessly. A tidy entryway can minimize clutter and help prevent germs from entering the home. Below, you’ll find a few tips to help keep your entryway clean:

• Take off your shoes once you enter your home.
• Use a basket or other receptacle to collect things that don’t belong in the entryway. Empty it regularly.
• Create a designated spot for outdoor footwear, for example, a shoe rack.
• Organize your cleaning supplies, such as disinfectant spray and wipes, and keep them on a nearby shelf near the entryway.
• Install a light to ensure proper lighting in your entryway. This can make it easier to spot dirt or grime when cleaning.

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When you are grounded, open, and have your mind and body at ease, you can show up for yourself and others. Don’t you want to feel like that and be your best self? Everyone wants to feel that way, but stress can get in the way, causing you to feel uncomfortable, scattered, and out of whack. 

What Is Restorative Yoga?

Suitable for yoga practitioners of all levels, restorative yoga is a restful practice that involves spending more time in various poses. Restorative yoga also involves props, including yoga blocks, bolsters, and blankets, all of which help maximize comfort and relaxation. Because it promotes restfulness and relaxation, restorative yoga emphasizes the meditative aspect of yoga that is often lost in a regular session. Use the props to support your body and you will be able to effortlessly hold the postures. 

Before you get started, you will need four blocks, two blankets, and one bolster. If you want to take your relaxation to the next level, you can incorporate an eye pillow. Don’t worry if you don’t have those props because you can supplement with items in your home. Firm pillows, couch cushions, and other similar items are great substitutes for the listed yoga props. 

Restorative Twist

Gather your energy and help quiet your mind in this pose. The support under your belly offers a soothing effect, alleviating feelings of worry. Place two yoga blocks on your mat, with the first block on its lowest height and the second a little higher. Place the bolster over the two blocks, creating a slope from the ground to the second block. Snuggle your right hip at the base of the bolster, bending your knees to the left side. Slowly lower your torso onto the bolster and tuck your arms under the bolster between the blocks. You can turn your head toward or away from your knees and enjoy this position on each side for up to five minutes. 

Supine Bound Angle

The soft support of the bolster allows you to sink into this pose and release physical tension in your shoulders and back. Letting your hips fall to the sides make this pose more expansive and restorative. Leave the blocks and bolster set up exactly the same way as the restorative twist pose. Place a folded blanket at the top of the bolster to support your head. Sit up straight with your knees bent and feet flat on the floor, ensuring that the lower back is right up against the bottom of the bolster. Place blocks on either side of your legs and let your knees fall to the sides to rest on the blocks. Lean back and feel the support of the bolster and blanket. You may need to do some adjusting, but once you get comfortable, remain in this pose for five to 15 minutes. 

Legs Up Pose

No need to find a wall for this pose! Not only does this pose help to improve circulation, but it also helps to restore a sense of harmony between the mind and body. Lie flat on your back and lift up your hips to slide a yoga block under your sacrum lengthwise. Extend one leg up at a time so that they are stretched toward the ceiling. You can bend your knees a bit if the stretch along your hamstrings is too intense. Enjoy this pose for up to five minutes. 

Savasana

This pose is all about relaxation because it allows you the opportunity to absorb the healing benefits of the practice. During this pose, we encourage you to explore the parts of your body where you can release tension. Place a blanket in a low fold at the top of your mat. Lie flat on your back so that your head is supported by the blanket. Slide a bolster under your knees and place a folded blanket over your belly. You have the option to place an eye pillow over your eyes at this point. Make sure that you are warm, covering up with socks or extra layers if necessary. Rest here for as long as you like.

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No, you don’t have to drop and give us 20 or engage in burpees while on the plane. There are many movements and stretches that may help prevent blood clots on the plane during upcoming travel, according to health experts. These exercises are for everyone and any travel plans, be they for upcoming holiday visits, business, or vacation. 

The most dangerous flights are long-distance ones, which generally exceed four hours. Certain passengers have a higher risk of developing deep vein thrombosis, or blood clots, during longer flights. The longer the flight, the higher the risk of developing a clot. In fact, the American Society of Hematology suggests that flights that last eight to 10 hours pose the greatest risk. 

Being on a plane, or traveling in general, for long hours can cause blood clots. Sitting for long periods can slow circulation, which contributes to the formation of clots. Plus, the limited leg room on an airplane doesn’t do your body any favors. Additionally, lack of back support can make you uncomfortable all over the body. That’s why experts suggest engaging in certain exercises and stretches to help reduce muscle tightness and the risk of blood clots. 

5 Exercises To Try On Your Next Flight

The best exercise to help prevent blood clots is to stand up and walk around the plane. Since space is a limiting factor, especially if the plane is smaller, you cannot always get up in the aisle and walk around. Fortunately, there are beneficial movements you can do without leaving your seat, provided you cannot get up on your flight. All of the following exercises work to increase circulation to your lower extremities, including the ankles, calves, hamstrings, and quads. Experts recommend that you repeat each exercise every one to three hours, depending on your risk of blood clots. 

Seated Marches

This is a gentle exercise that works to improve blood circulation throughout the cardiovascular system by contracting the leg muscles. Sit up straight in your seat so that you aren’t leaning against the back of the seat. Aim to sit on the edge of your seat, if space allows, and keep both feet flat on the floor, knees bent at a 90-degree angle. Lift one knee about two to three inches off the floor, while you keep the other foot on the ground. Engage your core to prevent curling or flexing in the lower back. Return your foot to the floor in a controlled manner and then repeat the same motion on your other leg. Complete 10 to 20 reps per leg. 

Heel Raises

This is a great movement to promote blood flow, as it requires you to contract the biggest muscle in your calf. You have to complete this exercise standing up, either standing in the aisle or back of the plane. Stand up straight with your feet hip-distance apart and use your seat to provide stability and support. Squeeze your glutes and engage your calves to raise both heels off the ground as high as you comfortably can. In the apex of the exercise, you should be standing on the balls of your feet. Pause at the top and then slowly lower back down to the starting position. Complete a total of 20 reps. 

Seated Hamstring Stretch

You can do this stretch at your seat in the gate area, or at your seat on the plane. It aims to improve flexibility in the hamstring muscles, which can easily tighten during a longer flight. Sit up straight at the edge of your seat and fully extend your right leg out in front of you, placing your heel on the ground and toes pointed up. Keep your left knee bent with your foot planted flat on the floor. Hinge at the hips to lean forward until you feel a stretch along the back of your thigh. Hold this position for 20 to 30 seconds and then slowly return to the upright position. Switch sides and then repeat two to four more times per leg. 

Seated Ankle Pumps

Promote blood flow by activating the muscles in the lower leg, which works to decrease the risk of blood clot formation. This muscle contraction encourages blood flow from the legs up to the heart. Sit up straight with your back against your seat, keeping your feet flat on the floor. Make sure that your knees are bent at a 90-degree angle as you lift your heels off the ground while keeping your toes on the floor. Lower the heels back to the ground and then raise your toes toward the ceiling. Continue alternating to complete a total of 20 reps. 

Piriformis Stretch

The piriformis muscle runs from your lower spine through your butt and to the top of your thighs. Sitting for long periods of time can easily aggravate and inflame this muscle. If this muscle tightens, it can compress the sciatic nerve, so stretching it can help prevent lower back and hip pain during your flight. Sit up straight at the edge of your seat with your knees bent at a 90-degree angle and feet planted on the ground. Cross your right knee over your left so that your right ankle is resting just above your left knee. You can use your right hand to gently press down on your right inner thigh to open up the hip. You should feel a stretch along your glute and outside of your hip. To increase the stress, lean forward slightly. Hold the stretch for 30 seconds and then repeat on your left leg.

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Just like float therapy or ice bath therapy, cryotherapy has risen to popularity within recent years. More and more people are using cryotherapy to aid recovery and improve performance, from well-known celebrities and athletes to the average person. Although cryotherapy seems like a relatively new and exciting therapy, the use of cold temperatures to reduce pain is not a new concept. 

People around the world have used cold therapy to reduce pain, support healing, and elevate mood. Cold water therapy, like cold plunges and ice baths, involve brief stints in chilled environments. What differentiates cryotherapy from these other types of cold therapy is the duration and temperatures. A cryotherapy chamber, or cryochamber, is cooled at varying temperatures, typically between minus 200 and minus 300 degrees Fahrenheit. You can start with a warmer temperature of minus 130 degrees if that makes you more comfortable.

What Is Cryotherapy?

This type of treatment uses extremely cold air, typically by using liquid nitrogen or argon gas. Typically, liquid nitrogen is applied to a specific area to destroy abnormal cells, such as cancerous cells or tumors. Small-scale cryotherapy can include ice bath immersion or cryotherapy facials. The cry-chambers are full-body treatments that involve sitting or standing for two to three minutes. During this process you expose your body to freezing temperatures, wearing only socks, underwear, and gloves to protect your extremities. Continue reading to learn about the potential health benefits of cryotherapy. 

May Improve Sleep

Based on existing studies, cryotherapy may help improve sleep. One study out of China monitored middle- and long-distance runners and found that whole body cryotherapy (WBC) reduced inflammation and muscle damage post exercise. Researchers conducting that study also noted that subjects reported better sleep quality after WBC, when compared to other forms of cryotherapy. A 2019 study found that soccer players moved less during the night and reported better sleep after three minutes of partial body cryotherapy. Researchers speculate that cryotherapy activates the parasympathetic nervous system. This puts the body in a rest and digest stage and makes it easier to relax. 

Mood Enhancement

Although cryotherapy may improve muscle performance and recovery, it may also boost your mental health. The sudden drop in temperature when you step inside the WBC sparks the production of mood-enhancing endorphins, which make you feel more energetic and happier. Experts equate that rush to a runner’s high or that feeling you get when you take an ice cold shower. Cryotherapy may also boost your mood because it counteracts pain, releasing norepinephrine and adrenaline, which promote circulation and mobilization. More research is necessary to determine that link, though. 

Pain Reduction

You already know that applying cold packs or ice to a painful joint, for example, can help reduce pain. Similarly, applying a cold pack to an inflamed area after surgery can bring down the swelling and accelerate healing time. One report found that WBC is a great form of physical treatment for recovery from injuries, trauma, or overuse. A 2017 review included results from 16 studies and articles, citing evidence that improved recovery in athletes and athletic performance. Researchers noted that WBD did not cause any unwanted side effects.

Reduced Inflammation And Tissue Damage

In the same 2017 review that we just mentioned above, researchers noted that cryotherapy was able to reduce system inflammation. Additionally, WBC helped lower inflammatory markers for muscle cell damage. Although that review may have provided that evidence, not every researcher believes that cryotherapy fights inflammation. A 2014 review, for example, found that the evidence was weak in regards to activating parasympathetic response and altering inflammatory pathways. Another review, however, found that WBC was able to decrease proinflammatory cytokines and other markers of muscle tissue damage.

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