Even if you are not 85 years old, your 28-year-old back may say otherwise. The reality is that the vast majority of people are sedentary, regardless of age, which contributes to back problems. An even bigger reality is that back pain is a leading cause of work limitations, with chronic back problems affecting nearly 8% of American adults. Health care costs due to back pain exceed $12 billion per year!

When people think of back pain, the first image that comes to mind is an older adult hunched over. Perhaps they move slowly and have to sit down very carefully to avoid worsening the pain. Although the risk of lower back pain increases with age, it doesn’t sentence a person to a life without exercise. In fact, there are many types of physical activity that are beneficial for people with lower back pain, even if modifications are necessary. 

The 4 Best Exercises For Low Back Pain

A recent study found that certain workouts can alleviate lower back pain. The review study, which was published in Front Public Health, found tai chi, yoga, Pilates, and sling exercises to be the most beneficial at reducing low back pain. The review looked at 75 randomized controlled trials with more than 5,250 participants. That provided study review authors with a significant amount of data to consider. 

Study authors noted yoga and tai chi to be the most effective for pain management. You and core stabilization exercises yielded better improvement in physical functions compared to standard rehabilitation methods. The theme across the four different modes of exercise is mobility and flexibility. There is no need to focus on intense muscle gains and lifting heavy weights. On the contrary, those types of workouts can increase the pain or worsen the injury, especially if form is incorrect. Tai chi, believe it or not, can improve muscle strength, balance, and endurance without putting too much pressure on the lower back. 

Sling exercises, or bungee workouts, were of particular interest to study authors. The reason for that is because they are underrated for incorporating more movement into an older person’s lifestyle. They are usually more fun than cardio- or weight-based workouts, too! Sling exercises also activate the core muscle groups, which help improve balance and the ability to control the neuromuscular system. That ultimately enhances the stability of the lumbar spine (low back), while simultaneously improving its function. 

Summary

This study was very large, considering that it is quite niche. That said, researchers believe more large-scale studies on this matter will help people make better, more educated decisions about exercising with lower back pain. Knowing which exercises are the best if you have back pain is quite useful, especially if you don’t want to worsen the pain or injury. 

The exercises you choose to do will depend on the severity of the pain and overall mobility of the spine. How did your pain start and are there other concerns you have about exercising with that pain? Depending on the severity of the pain, you may require physical rehabilitation in conjunction with the exercises mentioned in this article. It’s not always about choosing one or the other, but rather incorporating different modalities to recovery as quickly as possible. 

Back pain, much like many things in life, is unique. The best exercise plan will depend on various factors, so it may be wise to consult your physician or physical therapist before adopting a specific routine. Lastly, your muscles and joints change with age, but there are ways to support strength in the long term. These exercises are a great stepping stone to help you get to pain-free movement.

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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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A Zumba class resembles the club on a Saturday night, right? That all depends on which club you go to, but the important thing to remember is to dance like nobody’s watching. The great thing about Zumba is that you don’t have the grunts, yells, or, “Let’s go, bro,” that you hear on the gym floor. Quite the contrary, actually. A Zumba class offers catchy dance music, hand clapping, and the occasional “Woo” or gasps for air. 

Although it is not a new form of exercise, Zumba is very popular, especially with middle-aged and older adults. It features movements inspired by various styles of dance, from Latin American to Bollywood. Can Zumba help you burn calories, sculpt muscles, and tone your arms? Continue reading to learn about the surprising health benefits of this workout. 

You’ll Burn Calories

According to a small study from 2012, a 39-minute Zumba class burned an average of 9.5 calories per minute. That adds up to 369 calories throughout the class. Since the American Council on Exercise encourages people to burn 300 calories per workout to maintain a healthy weight, Zumba is a viable workout to hit that goal. Additional evidence shows that a 12-week Zumba program can significantly improve aerobic fitness. 

You’ll Build Endurance

The music that plays during a Zumba class is usually fast-paced, so it takes a little extra pep in your step to move to the beat. Doing Zumba workouts regularly helps build endurance, even after a few workouts. One study found that after a 12-week Zumba program, participants showed a decrease in systolic blood pressure and heart rate. Those results coincided with an increase in endurance. 

You’ll Improve Cardiovascular Fitness

If people want to improve cardiovascular fitness, a study in the Journal of Sports Science and Medicine notes the accepted guidelines: 

• 64 and 94 percent of their HRmax, a measure of an athlete’s maximum heart rate
• 40 to 85 percent of VO2 max, a measure of maximum volume of oxygen an athlete can use

The same study found that participants in a Zumba session fell within these HRmax and VO2 max guidelines. In fact, participants exercised at an average of 79% of HRmax and 66% of VO2 max. That means that Zumba is an effective workout for increasing endurance and aerobic capacity, which is a measure of cardiovascular fitness. 

It Is A Social Workout

Zumba is a group workout, so you’ll likely be welcomed into any class you choose. It is also one of the more social group workouts in existence. The American College of Sports Medicine encourages group workout classes because of the following benefits:

• A safe workout that is designed for you to follow along with and burn calories 
• Exposure to a fun and social environment
• An accountability factor, which can help you succeed with your fitness goals

You May Improve Blood Pressure

A 2016 study observed a group of overweight women who engaged in a 12-week Zumba fitness program. By the end of the study period, study observers noticed that participants experienced significant improvement in body weight and a reduction in blood pressure. A separate, smaller study found that blood pressure levels decreased in participants after 17 Zumba classes. 

You Can Improve Your Quality Of Life

A great Zumba workout provides a lot of physical and social health benefits. You get to work out and meet new people who motivate you to keep going. Not to mention, Zumba is a great workout for any fitness level! Many people find that Zumba classes improve their overall quality of life. Are you ready to dance, or what?

It Is A Full-Body Workout

Zumba is an aerobic workout, but it also incorporates a few bodyweight strength training movements throughout the class. As long as you continue to move your body to the beat, though, you are participating in the class. Zumba requires you to move your entire body, from your arms and shoulders to your butt and feet. You’ll get a full-body workout that doesn’t even feel like work!

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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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Yoga is one of the best forms of exercise to do while pregnant, plain and simple. It can help you prepare the body for labor, strengthen the pelvic floor, and promote relaxation. As with everything during pregnancy, take precautions to keep yourself, and your growing baby, as healthy as possible. 

The body is not the same when a child is growing inside of it. Internal organs shift and squeeze together to make room for the growing uterus. On top of that, the storm of hormones that coarse through the body can make it feel and react much differently than you are used to. That can make yoga during pregnancy a lot more challenging, even if the yoga poses are not that difficult. A prenatal yoga practice, however, can be highly beneficial and quite relaxing. That said, you don’t have to take a prenatal yoga class to reap the benefits of yoga during pregnancy. Talk to your yoga instructor beforehand, let them know you’re pregnant, and they can offer modifications based on what trimester you’re in. 

Benefits Of Prenatal Yoga Poses

The body goes through serious changes while growing another human, so it may not be able to do the same yoga poses it used to. Both experienced yogis and beginner practitioners will need to modify, or avoid certain yoga poses for that reason. Prenatal yoga, however, is a safe and beneficial form of exercise and stress relief during pregnancy. According to researchers, prenatal yoga can help improve sleep, reduce stress and anxiety, aid with lower back pain, relieve headaches, and increase strength and flexibility. It may also help enhance the endurance of muscles needed for childbirth. Now that you know the benefits of prenatal yoga, you can engage in that practice and avoid the following types of yoga poses. 

Poses Lying On Your Back

During the first trimester of pregnancy, it may be very comfortable to lie on your back in corpse pose and other reclined postures. In these cases, it’s typically fine to do so. As you enter the second and third trimesters, however, experts warn against lying on your back for extended periods of time. The weight of the belly can put pressure on the inferior vena cava, a major vein that returns blood from the lower body to the heart. Lying on your back can also put pressure on the back and intestines. Instead, practice gentle twists that don’t compress the belly. Focus on extending your spine and twisting through the upper chest and back. 

Deep Backbends

After the first trimester, deep backbends may not feel comfortable or accessible. The reason for this is because they require major extension through the front of the body. Since your growing belly already extends the front of the body, backbends can be quite painful. Additionally, prenatal yoga experts suggest that postpartum people continue to avoid deep backbends because they can increase the risk of diastasis recti, a common condition in pregnant and postpartum people. It’s better to swap backbends with gentler postures like bridge pose, reverse plank, or puppy pose. 

Belly-Down Postures

Typically, lying on your stomach can elongate the front of the body and massage the internal organs. Once you confirm pregnancy, however, it’s best to avoid any poses that involve lying or placing pressure on the belly (prone position). Cobra pose and locust pose, for example, are not advised during pregnancy, as they can place unnecessary compression on your growing baby. You can still stretch in a gentle way and promote circulation to the front of the body by engaging in tabletop positions, planks and supported variations, or even camel pose. 

Pretzel Poses

Although you won’t find “pretzel pose” in any yoga text, you can probably figure out which poses we’re referring to. Do your best to avoid any position that requires you to twist and contort your body into a pretzel. You don’t need to wrap your legs around your head while pregnant. During pregnancy, the body produces relaxin, a hormone that relaxes ligaments in the pelvis to create space for the baby to pass through. As a result, the risk of over-stretching ligaments in certain poses increases. Stick to simpler poses during pregnancy and be mindful not to over-stretch in any pose during your yoga flow.

Inversions

Headstands, shoulder stands, and handstands are not recommended during pregnancy. Inversions are poses where the head comes above the heart, sending blood from the lower body straight to the head. Although some debate exists about whether or not inversions are safe during pregnancy, the general consensus is that you should avoid them. The reason for this is because the added weight of the placenta, amniotic fluid, baby, and other organs put unnecessary stress on the diaphragm. That can affect your breathing and put pressure on the heart. Some experts say that inversions may shift the baby into a breath position later in pregnancy, but not enough data supports this as of now. If you regularly practice inversions, it may be safe to do, but talk to your doctor or prenatal specialist to determine what is safest for you.

As a final note, always err on the side of caution if you’re wondering which yoga poses are safe during pregnancy. Reach out to your doctor for their input and go from there. Remember that the body is changing and you have to adjust your poses accordingly to encourage a healthy baby.

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Everyone can use a little extra motivation from time to time, no matter if you are a conditioned athlete or just starting your workout journey. The problem is that people know they should exercise. The science is there and studies show that working out on a regular basis improves aspects of mental and physical health. Responsibilities of life and other engagements get in the way, though, making it difficult to have a self-imposed sweat. 

The problem is not working out; rather, the problem is making your workouts consistent. Committing to the process is a promise that you take your health seriously. How do you start working out consistently, though, especially if you are new to exercise? Exercise should hook you on its own, as it releases feel-good hormones, endorphins, that promote feelings of euphoria. If you don’t know where to begin, it’s best to analyze your personality and lifestyle habits. 

The problem many people face is fitting workouts into their life, which doesn’t work. You have to make your workouts work for you, and enjoying them is a must! Stay on track with your workouts by using the following tips and tricks. 

You’re Not Too Busy

Even the busiest people find time to exercise a few times per week, if not every day. Ultimately, you decide if exercise is a priority or not. The problem most people have is that they think a workout has to last 45-90 minutes, which simply isn’t true. There are many 10- or 15-minute workouts that are very effective. When you can break a sweat and feel the burn in a short amount of time, you can see how easy it is to workout every day. Everyone has 15 minutes to spare!

Make An Appointment

Mark your workouts down on a calendar, just as you would do for a teeth cleaning or a physical. Putting your workouts on your calendar can help you plan a consistent schedule. Instead of fitting your workouts in with other appointments, you’ll start scheduling other engagements around your workouts. This is the ultimate goal and it can take time to get there. To begin, set a goal to exercise three days per week, marking each day and time down on your calendar. You can increase workout time, difficulty, and frequency from there.

Find A Workout You Enjoy

This is the most important trick to establishing a consistent workout schedule. If you go to a gym and find that you don’t enjoy being there, you won’t go back. Then you’ll pay for a gym membership without using it. Find a workout that you enjoy and you’ll have the desire to go back. Some people prefer Pilates or yoga, while others enjoy spin class or CrossFit. Your workout can also consist of going surfing, biking, or playing pickup basketball. The possibilities are endless, so find your passion and you won’t have a problem working out regularly. 

Set Mini Goals

One mistake that can deter you from working out is setting unrealistic goals. If you set a goal to lose 15 pounds in two weeks, you probably won’t come back to the gym again. Instead, it’s better to set mini goals because they motivate you to keep progressing at a steady pace. If the big goal is reaching the top of a staircase, for example, mini goals are the steps that you have to climb to get there. Increase the length of your run by half a mile every week, or increase your rep count by two reps. Small goals help you get to where you want to go, and they keep you excited about and committed to working out. 

Pick Workouts You’re Good At

According to research, humans have a desire to be good at something. For this reason, sports psychologists recommend that people seek out things they both enjoy and are confident in doing. You can also pick a workout or activity that you want to get better at. The activity doesn’t have to be easy for you; rather, you should push yourself in terms of building endurance and muscle strength. If basketball excites you, then go play! If you have the desire to learn jiu-jitsu or kickboxing, get after it!

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When you work out, it’s very common to focus on chest, legs, shoulders, back, arms, and core muscle groups. An area that you probably don’t target is the muscles that help you breathe. According to new research from the American Physiological Society’s annual meeting at Experimental Biology 2022, it’s possible for muscles that control breath to enhance fitness levels.

What Is Endurance?

Endurance isn’t just something that athletes have to maintain. You need endurance to properly execute repetitive activities in your daily life. These activities range from low-intensity cooking or blow-drying hair to high-intensity hiking and stair-climbing. Your endurance is related to your ability to perform work over and extended period of time. Children seem to play for hours without ever getting tired, but this isn’t necessarily the case for older adults. Improving endurance can help your ability to perform aerobic activity and help you avoid muscular fatigue.

Conventional cardiovascular exercise can help improve cardiorespiratory fitness and exercise tolerance. The reality is that many people don’t engage in regularly aerobic activity, and their cardiovascular health suffers as a result. It’s a proven fact that improving endurance by way of regular cardiovascular activity can reduce the risk of cardiovascular diseases as you age. The new study, however, said that high-resistance inspiratory muscle strength training (IMST) was an excellent way to strengthen breathing muscles. 

What Is IMST?

High-resistance inspiratory muscle strength training (IMST) is typically recommended for people with bronchitis, COPD, asthma, and emphysema. IMST originated in the 1980s as a method of breathing to open the narrow airways in people with the aforementioned conditions. New research states that it may also improve endurance and overall performance. By strengthening the respiratory muscles used for breathing, you can perform better. This happens because breathing volume increases as a result of practicing IMST. Continue reading to see what the study reported. 

12% Increase In Fitness In Just 6 Weeks

The study divided 35 people age 50 and older into two groups. One group used IMST at high resistance, while the other group was controlled and used the device at low resistance. Both groups performed IMST training for 30 breaths, which took about five minutes, every day for six consecutive weeks. The aim of the study was to see if the high resistance IMST group could improve endurance. 

After the six-week period, the high-resistance group experienced a 12% improvement in a treadmill time to exhaustion test. The low-resistance controlled group didn’t experience any improvement. The researchers conducting the study claim that the 12% increase in exercise tolerance is very promising. Tests revealed that high-resistance IMST evoked three-quarters of the increase in exercise tolerance that is consistent with aerobic exercise intervention. The only difference is that high resistance IMST requires very little time to complete. It’s a low-barrier strategy for improving exercise tolerance and cardiovascular health in middle-aged and older adults. 

Relationship Between Physical Activity And Respiratory Muscles

As we’ve discussed, strengthening the respiratory muscles is necessary for improved endurance and performance level. When you exercise, the body requires more oxygen and breathing volume must increase to accommodate the higher demand for oxygen. The muscles surrounding the lungs come into play in this situation, contracting to keep up with the need for oxygen. The more intense the workout, the harder these muscles must work. You need a lot of energy, then, in order to perform physically. When you improve respiratory strength, you increase the amount of oxygen that you can inhale in a given period. That ultimately decreases your energy consumption and enhances your endurance. Now, you know why IMST breathing can help you cardiovascular strength!

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It’s time to look at working out through a different lens. Finding a 30-60 minute block of time for exercise can be a struggle. What about engaging in mini workouts? According to experts, accumulated exercise throughout the day is just as effective as one continuous workout session. All you have to do is trust the science!

How do mini workouts equate to one long session? Traditionally, long hours in the gym focusing on specific exercises was the only way to increase muscle strength and endurance. Nowadays, running long distances and lifting heavy are not the only options that increase muscle strength and cardiovascular strength. High intensity interval workouts (HIIT) in short bursts produce similar results without the need for a long period of exercise. 

How Much Exercise Is Enough Exercise?

The Centers for Disease Control and Prevention (CDC) states that American adults should aim to get 150 minutes of moderate intensity exercise weekly. If the exercise is more vigorous and intense, 75 minutes is completely sufficient. Meeting these guidelines can seem difficult if you try to workout for long periods at a time. However, breaking up exercise sessions into mini workouts can help you achieve the same number of minutes. You can continue reading to learn more about the benefits of mini workouts.

Easier To Fit Into The Day

Exercise physiologists agree that the number one reason people don’t exercise is because they lack the time. In reality, they do have the time, but the energy required to go to the gym, exercise, and go home is more of a commitment. Exercise, especially mini workouts, doesn’t require a huge portion of your day. You can exercise in a small space for 5-10 minutes. Resistance training is is a great way to build muscle strength without sweating too much. 

Boost Your Brain Health

Several studies indicate that shorter workouts help people take advantage of short-term neurological benefits. Fitting multiple mini workouts into your day, even if they are 3-5 minutes, can boost both your brain and mood. One study found that people who walked briskly for 10 minutes and followed it with meditation experienced better mood, compared to an inactive group. 

Reduce The Stress Of Working Out

The idea of working out is very stressful to a lot of people. It can be overwhelming to carve out a big chunk of time that you dedicate to your workout, especially if you have other obligations. Shorter, mini workouts are much more appealing to people who want to work out, but don’t want to do so for 45 minutes at a time. Additionally, mini workouts are much more sustainable for longer periods of time. 

Better Focus And More Confidence

If you sit at a computer all day, you can sometimes feel the energy leaving your body as the day goes by. Brief mini workouts throughout the day, however, may heighten your creativity and alertness, contributing to better productivity. As you incorporate more mini workouts into your day, you may feel stronger and experience weight loss. Both of these benefits can positively affect your self-confidence. Plus, the endorphins you produce may also contribute to feeling confident about yourself. 

Makes It Easier To Exercise At Higher Intensity

Shorter workouts are not easy by any means. They are shorter because they involve high intensity interval training. This is why mini workouts benefit people of all fitness levels. Decreasing your exercise time while increasing intensity can make you more accustomed to higher intensities. They aren’t easy, but you can sustain that intensity for a lot longer the more you work out. This is highly beneficial for your cardiovascular and aerobic strength. 

In addition to the aforementioned benefits, accumulating exercise in short bursts throughout the day can improve your overall health. A review of 19 studies found no differences between accumulated and continuous exercise. The authors of the review also noted that both accumulated and continuous exercise equally benefited blood glucose and insulin levels. 

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Don’t let a little snow keep you from enjoying an outdoor run. Running in cold weather can enhance your endurance and keep you mentally sharp. Additionally, running in the cold can help you burn more calories than running in warm weather, since your body has to use additional energy to generate heat. 

While working out in cold weather has its advantages, there are also certain things to be mindful of, such as slipping on the ice and frostbite (if you live in below freezing temperatures). Remember to have fun, but stay alert.

Massage Muscles To Prevent Injury

The need to warm up your muscles becomes even more critical in cold weather. If you find that it takes your body a while to adjust to the colder temperatures outside, use a hand-held massage tool before you hit the road to aid this process.

Do An Indoor Warm-Up

Use some basic moves before heading out to build internal body heat and loosen your muscles and joints. Start by stretching your legs, arms, hamstrings, etc., and then do a few reps of squats, push-ups, sit-ups and lunges. These bodyweight exercises will warm up your body so the frigid winter air isn’t as much of a shock when you head out your door.

Layer Strategically

Dressing for a cold-weather run is all about layers. There are three important layers to keep you warm: an inside base layer that should be moisture wicking and lay tight against your body; a middle layer that should be insulating; and an outer layer that should be made of a weather-guard material.

Keep Your Hands And Feet Covered

Our hands and feet are the places where we naturally lose the most warmth, so they’re the most important things to keep covered on outdoor runs. Thick, high-quality wool socks wick away moisture as opposed to cotton socks, which hold in moisture and make your feet cold and clammy. Select proper shoes with the least amount of mesh to keep out slush. You can also grab hand and toe warmers and insert them in your gloves and socks to stay extra warm.

Dress 15-20 Degrees Warmer Than It Actually Is

While you want to be prepared for the elements, you do want to dress as if it’s 15-20 degrees warmer outside than it actually is. You need to dress to compensate for how your body will warm up as you run.

Get Better Traction

Running in icy conditions can be risky because you don’t want to slip on the ice and injure yourself. The best way to avoid injury and get the most out of your winter runs is to add a traction device (also called ice cleats) onto your shoes. For better stability in the snow, you can also buy screw kits at running stores; the screws themselves go into your shoes to help improve traction in ultra-slippery conditions. But be warned, shoes with air or gel can be damaged when you put the screws in, so be sure to ask a professional at the running store to help.

Wear Reflective Gear

Less daylight in the winter means less visibility, especially in the morning or late afternoon/evening. To make matters worse, most running clothes come in dark colors, meaning you need to make yourself more visible. Let’s be honest…everyone cannot drive in cold weather (be it snow, ice, or rain), meaning that you have to make eye contact with the drivers so they acknowledge your existence in order to avoid getting hit. Wear bright colors to be seen or add some reflective gear or reflective tape to your outfit.

Put Vaseline On Exposed Skin

Surviving a winter run is all about staying safe and warm—and avoiding frostbite in the process. In extremely cold temperatures, rub vaseline on your nose, ears and cheekbones. These areas are high spots on your face and can suffer frostbite more quickly; the Vaseline forms a natural barrier between you and the cold. You may also want to consider a neck gaiter, provided you can breath easily if it goes over your mouth and nose.

Run With The Wind At Your Back

A substantial wind chill can turn a semi-cold day into a bone-chilling one. Try your best not to run into the wind, and if you have to, do it on the first half of your run. That way, the home stretch of your workout—when you’re more tired and sweaty—won’t be coupled with intense winds.

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There are many popular diet plans that contribute to weight loss. There’s the ketogenic diet, intermittent fasting, vegan diet, paleo diet, carnivore diet, and many more. Research on which diet you want to choose is always encouraged before embarking on that journey. Consider weighing the pros and cons of the diet to decide whether or not it will help you achieve your health goals. Many people focus on the weight loss aspect, and fail to acknowledge the potential harm that certain diets can have on the body.

Since warm weather is all anyone can talk about nowadays, dehydration is a popular topic of conversation. Some diets very easily cause dehydration, despite the fact that water is allowed on many of them. These diets don’t forbid water, but the reality is that people don’t drink enough water to begin with. The body needs water to survive, helping all tissues, cells, and organs. Failure to meet the recommended daily intake of water can cause numerous health symptoms and increase the risk of heatstroke or heat exhaustion.

Symptoms of Dehydration

No diet should cause dehydration, but the fact remains that some accelerate this process more than others. There are some telltale signs that indicate dehydration. If you notice some of the following symptoms, be sure to increase your water intake. Set reminders on your phone to drink water if you think you’ll forget. Little preventative measures go a long way.

• Dry mouth
• Feeling thirsty
• Dry skin
• Sweating less than usual
• Fatigue
• Headaches
• Dark-colored urine
• Dizziness

Intermittent Fasting

This dietary regimen alternates between periods of eating and fasting throughout the day. There are several variations of this program, with people choosing the best one that fits their lifestyle. For example, 16:8 approach involves fasting for 16 hours a day and eating planned meals and snacks during the other eight hours. Even during periods of fasting, you are allowed to drink water, yet people rarely do. The reality is that people forget to drink water when fasting. Without sitting down to enjoy a meal regularly, drinking water falls by the wayside. Don’t forget to make water a priority during fasting periods. Additionally, consume hydrating foods during allotted eating periods. 

The Atkins Diet

This popular low-carb diet, which isn’t quite as low-carb as the ketogenic diet, puts people at risk of dehydration. Say goodbye to starchy vegetables and most fruits when you adhere to the Atkin’s diet. Only after you have been on it for a couple weeks can you incorporate some low-carb fruits into the diet. By eliminating fruits and many vegetables, the risk of dehydration dramatically increases. These foods contain beneficial electrolytes and water, which aid optimal hydration. 20% of hydration comes from diet, so don’t skimp on water consumption if you decide to try this diet out. 

Ketogenic Diet

The ketogenic diet, also known as the keto diet, is a popular low-carb diet that focuses on high-fat and high protein foods. The goal of this diet is to get the body to enter a state of ketosis, which is a metabolic state that leads to the body burning fat in the absence of carbs. When you eliminate carbs from your diet, the body naturally releases water. The body resorts to glycogen storage to break down carbs, losing more water in this process. Always take the steps to hydrate every single day. Drink a tall glass of water when you wake up and before each meal. Carry a reusable water bottle around and fill it up when it gets empty. There are many hydration apps that can help you keep track of your water intake. 

High-Protein Diet

A diet that is predominantly focused on protein intake slowly causes dehydration, especially in endurance athletes. One study found that the degree of hydration drastically decreased when more protein was consumed. The paleo and Dukan diets focus on protein, recommending that 10-35% of all daily calories come from protein. Nitrogen exists in amino acids that comprise protein. Eating too much protein causes the body to flush out excess nitrogen with fluids and water. Because the body uses more water to flush out the excess nitrogen, you can experience dehydration more quickly. Make sure to overcompensate your water consumption if you happen to follow this type of eating model. 

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