Health is wealth, as they say, and that couldn’t be more accurate. The best way to enjoy summer is to stay healthy by establishing habits that work to enhance your lifestyle. These habits range from improving sleep to including seasonal foods in your diet. In order to make these changes habitual, you have to stick with them and make them a part of your regular routine. Feel your best by establishing a routine you know you can stick to. Do that and you’ll be well on your way to a healthier summer. 

Find A Way To Move A Little 

For some people, exercise is something they love to do. They could live in the gym, provided that was a possibility! For others, exercise is the bane of their existence. They know it will benefit them, but the thought of doing any sort of movement is exhausting and laborious. In order to make exercise a habit, you have to determine your fitness goals and find a routine that helps you reach that goal. Going to the gym and working out on your own might not be what you need. You may need a group fitness class, such as Zumba, Pilates, yoga, or spin, with a motivating instructor that helps you get you excited about working out. 

Get Some Natural Vitamin D

Sure, you can take a vitamin D supplement, but summer is the best season to get some vitamin D the old-fashioned way. Spend a few minutes of your day absorbing a little sunshine. Depending on your skin tone, you may only need five to 15 minutes of sun per day for the body to make the vitamin D you’ll need for the rest of the day. Plus, there is no better cure for a bad mood than heading outside, especially if you can be in nature. The fresh air and natural setting helps reset your mood and reduce stress. 

Don’t Forget To Hydrate

As the heat rises, so does your risk of dehydration. Don’t fall behind on your water intake, especially if the sun is blazing! If you feel thirsty, you’re already in a state of partial dehydration. Carry a reusable water bottle (preferably one that is insulated to keep the water cold in the heat) with you at all times. Abide by the hydration rule that states to drink half your body weight in ounces of water throughout the day. If you weigh 150 pounds and divide that by two to get 75, you should be drinking 75 ounces of water per day. If you exercise or sweat excessively in the heat, you will need to increase your water intake from that amount. 

Establish Good Sleeping Habits

When your sleep hygiene is on point, you have essentially laid the foundation for a healthier, happier version of yourself. Most adults require eight to 10 hours of sleep every night to function optimally. Stress, poor diet, lack of exercise, and excessive screen time can interfere with healthy sleep. Before you even think about going to bed, do your best to steer clear of screens, calm the mind, and avoid eating or snacking a couple hours before bed. The one- or two-hour period before bedtime should be intended for ultimate relaxation. Engage in meditation, stretching, breathing exercises, or gentle yoga to help calm the mind and body. 

Enjoy Seasonal Produce

Want to enjoy the best produce? Make sure to shop locally and seasonally because summer invites an array of beautiful fruits and vegetables. Enjoy everything from freshly picked melons and green peppers to summer squash stone fruit varieties. By visiting a farmer’s market, you can ask the vendors how to use produce that may be unfamiliar to you. Additionally, buying directly from the farmers means that your produce is as fresh and nutrient-dense as can be. 

Establish A Solid Morning Routine

You can wake up in the morning and thrive, believe it or not. You don’t have to dunk your face in a bowl of ice water at four in the morning to do that, though. A morning routine can look like a cup of tea with a journal or a smoothie to go along with your guided meditation. You can also lace up your sneakers and hit the pavement for a morning run or conquer an at-home workout. Whatever you decide to do, make the routine consistent and you will likely have more energy and focus to check off daily tasks. Do your best to wake up at the same time every day to remain consistent and to make the most of your day!

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Summertime…and the weight loss is not so easy, especially if you have been struggling with weight for a while. The dream is to look “summertime fine” or “bikini ready,” but that is not easily achievable for everyone. The reality is that summer is hot, which can make you less motivated to exercise. It is also a time to attend picnics, barbecues, pool parties, and more, all of which provide unhealthy snacks, drinks, entrees, and desserts. 

There are many factors that make it difficult to lose weight during summer. We aim to detail three primary reasons that may be inhibiting your weight loss efforts. These issues do not get in everyone’s way, but they can be big obstacles for those struggling to get rid of some extra pounds. 

Changes In Routine

Whether the kids are out of school or you are taking time off work for vacations, summer is a common season to experience a change in routine. Seasonal schedule changes and other deviations from your regular day-to-day can hinder weight loss efforts. Summer camp drop-offs, errands, work, and more can force you to put exercise and healthy eating on the back burner. 

If you find yourself in a situation such as this, take a moment to reflect on your schedule. Try to identify areas during which you can prioritize your health. Dropping the kids off in the morning when you would typically be exercising? Consider taking a walk on your lunch break. Don’t have time to go grocery shopping or plan your meals? Try to order groceries online or enroll in a meal prep service. 

More Opportunities To Indulge

Cookouts, al fresco dining, and vacations are all events or experiences that make food a focal point. Making s’mores at the campfire, going for ice cream after dinner, or grilling hot dogs and burgers by the lake are just a few examples of summertime indulgences. All of these foods and food experiences make it a little harder to lose weight. 

If you want to stay on track and maintain weight loss efforts throughout summer, try your best to enjoy balanced meals, enjoy dessert in moderation, and limit your alcohol intake. If you happen to be at a cookout, scan the food options and think about how you want to build your plate. Walking up to the full spread and piling it on is the first mistake that leads to overeating. Ideally, pick one protein, limit your carbs, and select vegetables for the remainder of the plate. For dessert, choose a small piece of the one you want to enjoy the most. Really savor that flavor and be present in your enjoyment of that treat. 

Weather Changes

It can be very discouraging to go outside when the weather is hot and humid or dry and desert-like. Perhaps smoke from wildfires (depending on their occurrence and your location) or extreme humidity can make spending time outside near impossible. In these situations, you may want to swap your regular workout or exercise routine for lazy, sedentary activities inside where the air conditioning is blowing strong. 

Additionally, it’s possible to experience physical and hormonal changes during warmer weather. These changes can cause fluid retention, which can lead to modest weight gain and bloating. Very hot weather may even slow down your metabolism! 

Although all of these factors make it difficult to lose weight, it is not impossible to lose weight during the summer. You can counteract all of these roadblocks! Instead of exercising outside, attend a fitness class inside an air-conditioned studio. If you have central air conditioning at home, consider doing a workout in your living room. There are many online videos and apps that make working out anywhere possible. Lastly, remember to stay hydrated, even if you are retaining a little more fluid. It’s very common for people to remain in a state of dehydration during the warmer months. 

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To this day, people will swear by sit-ups as the one move that will help them achieve a washboard stomach. Now, it’s time to take your ab workouts to another level and leave sit-ups in the back of your closet in case of a rainy day. This is because recent exercise physiology studies have found that abdominal strength comes from various core movements. Don’t believe the studies? Even the U.S. Army is phasing sit-ups out of their Army Physical Fitness Test!

Sit-ups also impose large compression forces on the spine, which can lead to injuries. That is especially true if you don’t have the strongest back, or if you are experiencing soreness. Another downside to sit-ups is that they do not work your entire group of core muscles, whereas midline exercises do. Additionally, many popular ab exercises, like sit-ups, overwork the hip flexors, which can worsen lower back pain. The following ab exercises are far more effective at developing a six-pack, and they also benefit your back. 

Reverse Plank

When you do this exercise correctly, it engages your abdominal muscles, glutes, hamstrings, and lower back. Sit up straight with your legs extended in front of you. Place your hands on the ground by your hips and engage your glutes before lifting your hips toward the ceiling. Press into your heels to help elevate your body until it is a diagonal line from your head to your toes. Look toward the ceiling and breathe deeply. Hold for 10 to 20 seconds before resting. Rest and repeat for a total of three times. 

Standard Plank

The plank is a standard core isometric exercise that contracts muscles without movement. Recruiting all the major midline muscle groups, the plank strengthens the core and encourages better spinal alignment. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and knees under your hips. As you step your feet back to stand on your toes, engage your core and press your palms firmly into the ground. Do not sag your hips, or you will ruin the exercise. Keep the body in a straight line and hold the position for 15 to 30 seconds. Rest and then repeat two more times. 

V-Ups

Unlike sit-ups, V-ups do not only target the upper abs; rather, they work all of your major core muscle groups. Lie flat on your back with your arms overhead. Engage your core as you lift your legs up while simultaneously elevating your upper body off the ground to reach for your toes. Ideally, you form a “V” shape with your body during this exercise. Lower yourself back down after trying to touch your toes and then complete a total of 10 reps. If you cannot do a V-up, do a hollow-body hold, during which you engage your abdominals to lift your feet and arms about six inches off the ground. Hold for 10 to 20 seconds and then rest. Whichever you do, complete a total of three sets. 

Stability Ball Knee Tucks

Not only does this target the lower abdominal muscles, but it also engages your chest, shoulders, and glutes. Think of this exercise like a plank, only your feet are on a stability ball and then you tuck your knees toward your chest. To begin, place your hands on the ground shoulder-width apart and step your feet onto a stability ball behind you. Your shins should be resting on the ball. Draw your knees toward your chest by engaging your lower abs and then extend your feet back behind you. Complete a total of three sets of 10 reps. 

Side Plank

The side plank is another static plank variation that targets the oblique muscles. Lie on your right side and place your right forearm on the ground, keeping your elbow just below your shoulder. Extend the legs out so that your body is in a line, stacking your left leg on top of your right. Engage your glutes and core and push up to raise your left hip toward the ceiling. Your body should come to a straight line position. Hold for 15 to 30 seconds and then rest. Complete a total of three times.

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The body’s core is the central stabilizing section of the body. It encompasses the pelvis, back, hips, and abdomen. The common mistake is thinking that core exercises are essential abdominal workouts. Sure, they can involve ab exercises, but core exercises work all the components of the core. 

If you work out regularly, you most likely incorporate some core movements into your workout routines. Developing a stronger core can actually help you execute other exercises more effectively and without restriction. Physical therapists note that a strong core can help improve balance and stability, two things that benefit you in your workouts and regular life. Ideally, though, a core-focused workout helps strengthen the muscles and connective tissues that support the spine. 

In order to make sure that you fully benefit from a core workout, incorporate all of the muscles in the core by engaging in various exercises. One core workout that a lot of people do is the sit-up or crunch. Both of those movements are not very effective at benefitting the core, according to the American College of Sports Medicine. 

Is Your Core In Shape?

What level is your core strength at? A great way to determine that is to do a plank. A high plank is the starting point for a push-up. Although there are variations of this classic plank, holding the high plank for a while can be challenging, as it involves maintaining a straight line from your head to your heels. If you cannot hold a plank for longer than 30 seconds, you may need to do a little core work. Ideally, you should be able to hold this position for one minute without feeling like you are about to collapse. 

There are many core workouts to choose from, but you’ll find three simple, yet challenging, ones below. If you execute them properly, you will help maintain a strong core and keep your back strong and happy. 

The Superman

No need to fly in the sky for this exercise! It is an excellent move to strengthen the lower back and is highly popular due to its effectiveness and simplicity. To do the exercise:

• Lie face down on your stomach and place a rolled-up towel under your hips for back support. 
• Extend your arms overhead and engage your lower abdominal muscles and gluteus muscles. 
• Take a few deep breaths before lifting your head, arms, and lower legs off the ground. Hold for 10 seconds and then rest. Complete a total of five times, resting for 30 seconds between each set. 

Supine Bridge

Many fitness enthusiasts love the supine bridge because it is a wonderful core-strengthening exercise. It targets the hips, abdominals, glutes, and back. To do the exercise:

• Lie flat on your back and bend your knees, planting your feet on the ground about six inches from your buttocks. You should be able to touch your heels with your fingertips. 
• Engage your glutes, drop your shoulders, and elevate your hips off the floor. Only your head, shoulders, feet, and arms should be on the ground. 
• Hold this position between five and 30 seconds before returning to the starting position. Complete two to three times, depending on how long you are able to hold the bridge. 

Abdominal Crunch On Stability Ball

This takes the abdominal crunch to a whole new level! Not only is this an effective way to strengthen your abdominal muscles, but it is also the safest. To do the exercise:

• Sit up straight on a stability/exercise ball and then walk your feet out away from you until your hips come off the ball. Your back should still be on the ball with your neck hanging slightly off. 
• Keep your feet shoulder-width apart and place your hands behind your head. Slowly crunch forward until your shoulder blades are fully off the ball. Hold for one second and then lower yourself back down in a controlled motion. 
• Complete a total of 10-15 crunches and then rest. You can complete one to three sets.

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If you have ever engaged in intense workouts, you may have noticed that you leave the workout less hungry than you do after moderate workouts. Science confirmed this with a recent study published in the Journal of Endocrine Society. Higher-intensity workouts, specifically high-intensity interval training (HIIT) workouts, can temporarily suppress appetite and reduce total caloric intake. What’s more, it seems to have a greater effect on women. 

There is a growing body of research that indicates how essential exercise is for weight management. That is not to say that it only helps you burn calories; rather, it appears to influence how much you eat post-workout. But the relationship between exercise and appetite is not straightforward. It often defies the notion that increased activity automatically makes you have a ravenous hunger. Exercise does burn calories, but it also seems to impact the hormones that regulate appetite. 

The new research sheds light on how high-intensity exercise can influence ghrelin levels. Ghrelin is the hormone that stimulates appetite. In this article, we will explore this phenomenon and detail what the researchers observed during the recent study. 

Exercise Intensity Affects Appetite

This recent study investigated the effects of exercise intensity and sex on levels of ghrelin and appetite in untrained humans. It was a small study, consisting of eight males and six females, all of whom completed a maximal graded cycle ergometer lactate threshold (LT)/VO2peak test. 

Participants’ exercise intensity was determined on three randomized control or calorically-matched cycle exercise bouts. The first was no exercise, the second was power output at LT, and the third was power output associated with three-quarters of the difference between LT and VO2peak. 

The participants engaged in three cycling sessions. One session was controlled with no exercise. Another involved participants to cycle at moderate-intensity at their LT. And a third session was high-intensity at 7% of the difference between LT and VO2peak. The researchers looked at appetite using visual analog scales. 

Researchers observed that the females had higher levels of ghrelin and deacylated ghrelin (DAG) at their baseline than male participants. Both male and female participants exhibited reduced DAG levels in higher intensity groups compared to moderate intensity groups. That said, only the females had much higher levels of acylated ghrelin (AG) with high intensity exercise. Finally, hunger scores were higher in the group who performed moderate exercise compared to the no exercise group. 

More Key Findings In The Study

According to the study authors, exercise above the lactate threshold may be required in order to suppress ghrelin. Other key findings are as follows:

• High-intensity suppression: Higher intensity exercise suppressed plasma levels of ghrelin, AG, and DAG in men and women. The significant reduction of AG was only observed in women, though.
• Sex differences: Female participants demonstrated higher baseline levels of total ghrelin and DAG compared to male participants.
• Appetite perception: The feelings of hunger were stronger after moderate-intensity exercise compared to the no exercise control session. 
• Moderate-intensity effects: The moderate-intensity exercise either slightly increased ghrelin levels, or did not change existing levels at all. 

Conclusion

If you want to help suppress ghrelin levels, consider engaging in high-intensity exercise. The findings from this new study reveal that not all exercise yields the same results. High-intensity workouts, such as HIIT workouts, seem to be more effective at suppressing hunger and reducing caloric intake post-workout. Incorporating HIIT workouts into your fitness regimen, then, may help you take control of your hunger and achieve your health and fitness goals.

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It’s no secret that cases of Alzheimer’s disease and dementia are on the rise. In fact, data from 2022 found that nearly 10% of American adults ages 65 and older have dementia. Another 22% experience mild cognitive impairment. An even more unsettling fact is that dementia cases are projected to double by the year 2060. That means that new dementia cases will rise to reach one million per year. 

Researchers note that the current lifetime risk of developing dementia after age 55 is 42%. Women face an even higher likelihood due to their longer life expectancy. Although aging is the dominant risk factor at the moment, health conditions including hypertension, poor mental health, obesity, and diabetes can contribute to the rising crisis. These projections are grim, but there are things you can do to delay, or at least reduce, your risk of developing dementia. A recent study, however, found that there is one promising solution to delaying the onset of dementia: staying socially engaged. 

Late-life Social Activity Could Delay Dementia Onset By Five Years

The recent study of conversation was published in Alzheimer’s & Dementia: The Journal of Alzheimer’s Association. It highlighted how frequent social interactions could help preserve cognitive health into old age. The study involved about 2,000 older adults for a period of nearly six to seven years. Researchers tracked their social engagement and cognitive status. 

The results indicated that those who were the most socially active delayed the onset of dementia by five years compared to those with minimal social interactions. Study authors also observed a lower risk of mild cognitive impairment, which is an early stage of memory decline. More specifically, study authors found that the participants who were more socially engaged had: 

• A 38% lower risk of developing dementia
• A 21% lower risk of mild cognitive impairment

These findings highlight the role that social connections play in maintaining brain health. More importantly, social connections may reduce the national burden of cognitive decline. 

How Does Socializing Benefit The Brain?

According to study authors, the mechanisms behind this brain boost are not fully understood yet. At the moment, researchers put forth the following theories:

• Stress reduction: Having positive social interactions on a regular basis can help reduce chronic stress, which can harm the brain. Lowering your stress levels can help protect the hippocampus, which is the region of the brain that is essential for memory.
• Cognitive stimulation: Social interaction not only provides mental challenges, but also diverse conversations that can promote new neural connections, a process called neurogenesis. This is integral to delaying the onset of dementia, considering that altered neurogenesis has been identified in Alzheimer’s and dementia patients. 
• Physical activity: More often than not, social interactions are typically coupled with some sort of movement. You may have a lunch date, which involves sitting, but you can take a walk or engage in a yoga class with a friend as well. Incorporating more movement into your social interactions can help protect against cognitive decline. 
• Hormonal balance: According to research, social engagement helps regulate the hypothalamic-pituitary-adrenal (HPA) axis. This helps control stress responses and can influence overall brain health. 

What Can You Do?

If you want to stay socially engaged as you age, you don’t have to make tremendous alterations to your life. A few simple ideas can help foster new social connections, and a few examples are:

• Volunteer: Giving back to the community is a great way to meet new people in your community. Not only that, but it provides a sense of purpose!
• Keep learning: Perhaps there is something you want to learn, and your age shouldn’t stop you from doing that. Enroll in a course or attend a workshop that encourages learning and interaction. 
• Join a club: This could be a book club, gardening group, or local ceramics class. These classes  harbor people with shared interests, which usually ignite conversations and connections. 
• Stay physically active: It’s no secret that exercise offers brain-boosting benefits. Rather than just working out by yourself, though, health experts encourage you to take fitness classes or join a physically active group to get the social and physical benefits.

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Going to the gym is not feasible for everyone. Busy schedules, after school activities, work functions and more can get in the way of gym time. As we’ve said time and time again, you do not need a gym to exercise. There are many at-home movements, many of which don’t require weights, that can help build strength, endurance, and stability. Fitness experts refer to a lot of these exercises as primal movements.

What Are Primal Movement Workouts?

Great for the joints because they encourage blood flow throughout the body, primal movements aim to help the body tackle everyday activities. They are natural patterns that have been a part of human mobility for many years. Primal movements work to improve posture, strength, mobility, balance, and overall fitness. They allow your body to move with less effort and tension. 

Primal movements are not only fundamental, but also natural to the human body. Exercise physiologists suggest that they may reverse the negative effects on the body that happen from modern lives. These movements may help correct poor posture that results from sedentary lifestyle.

Most Common Primal Movements

• Push movements: These revolve around the upper body and involve pushing weight away from your core. Alternatively, you push your core away from a stationary object, such as a bench or the ground. Push movements work your chest, shoulders, triceps, and forearms. 
• Pull movements: Similar to push movements, pull movements revolve around the upper body, only they involve pulling a weight toward your core. You can also support your body weight by pulling your core toward a stationary object, such as a bar. Pull movements work your back, biceps, forearms, and traps. 
• Lunge: Lunge movements require you to take a step forward or backward with one leg, while keeping the other leg stationary. These movements focus on one leg at a time and aim to strengthen the glutes, hamstrings, quads, and calves. 
• Squat: In a squat, you bend your hips, knees, and ankles in order to lower your butt toward the ground. The goal is to keep your back straight and chest up for proper form. Squats work to strengthen your quads, hamstrings, glutes, and calves, while also improving lower body strength and balance. 
• Rotation/Twist: Rotation or twist movements involve twisting or rotating the body from side to side. These movements activate core muscles, targeting the abs and obliques, in addition to parts of the legs. 
• Hinge: Hinge movements require bending and revolve around the core muscles, especially those in the back. These movements also require you to activate your upper legs, including your glutes and hamstrings. During hinge movements, you maintain a steady upper body as you hinge at the waist to bring your upper body toward the ground. 
• Gait: Gait movements involve pulling, twisting, and lunging in order to make the body run, walk, or jog. A gait movement is classified by putting one foot in front of the other and moving the body backward and forward. 

What Are The Benefits Of Primal Movement Workouts?

As you probably know, there are mental and physical benefits to working out, especially as you get older. Practicing primal movements integrate the entire body, which helps condition your joints and muscle groups to work together. These movements can help enhance overall body integration, which ultimately improves athletic performance and reduces the risk of injury. When your major muscle groups consistently work together, the body can become more synchronized. 

Primal movements are suitable for all fitness levels because you can adapt the movements to accommodate your level of fitness. For example, you can do knee push-ups instead of regular push-ups. These movements do not require equipment, making them a cost-effective option for people who don’t want to pay for a gym membership. Finally, primal movement training can help reduce inflammation throughout the body. Strengthening the muscles around the joints can reduce joint pain and preserve the joint in the long run.

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There are people who just seem to live in the gym. Perhaps that person is your sister or brother, or a friend you love a lot. Maybe they visit health food stores and cannot stop talking about recovery methods or healing modalities. They usually wear athletic attire and carefully watch what they eat. If that sounds like someone you know, then this holiday gift guide is going to come in handy!

’Tis the season to show that wellness enthusiast just how much you’ve been listening to their excitement for sound baths and stretch therapy. Perhaps your friend or family member is looking to embark on a new wellness journey, improve their inner self, or get more involved in different fitness worlds. Whatever the case, we hope you find inspiration from the following list. 

Dry Brush

We are starting out on the relatively inexpensive side of gifting. A dry brush will likely cost somewhere between $10 and $20, but the benefits are worth it. Dry brushing may help the body eliminate toxins and promote relaxation. The lymphatic system requires stimulation to prevent it from clogging. Dry brushing works to open up the pores and help the body release toxins through sweat, which reduces the amount of toxins that flow through the lymphatic system. 

Hiking Shoes

Now, a pair of hiking shoes can be on the pricier side, but think of them as an investment. Maybe save this gift for someone you really love and care about! All jokes aside, a great pair of hiking shoes or boots can save people from ankle injuries, knee pain, and general foot soreness. Shoes that have Vibram soles are excellent!

A Gym Bag

A good gym bag is something that any athletic enthusiast will enjoy. Consider a compact gym bag with lots of pockets, or a larger one if the person you know carries lots of equipment and clothes. Ideally, choose one that has a shoulder strap and one that can easily fit in a locker. 

Crystal Ear Seed Kit

Some people love acupuncture and want to get treatment, but they don’t always have the time for it. A crystal ear seed kit can give people similar benefits to acupuncture from the comfort of their own home. The ear seeds stimulate pressure points in the ear, which is a form of acupressure and auriculotherapy. Traditional Chinese Medicine (TCM) reports that energy travels along meridian lines, many of which run through the ears. 

Massage Gift Card

Who doesn’t love a free massage? That is especially true if the person you purchase the massage for is pushing it in the gym eight days a week. Treat that special someone to a lovely full-body massage. If possible, make it so they can choose between Swedish, deep tissue, relaxing, sports, or other types of massage if they are all the same price. Alternatively, gift someone a facial or other skin care treatment service, such as a body wrap, peel, or body scrub. 

Massage Gun

Everyone can benefit from owning a massage gun. It used to be that they cost upwards of $300, but now there are so many at various price points. There are standard massage guns, mini massage guns (which are great for travel), and percussive massage balls. All of these massage devices can help loosen up fascia, which reduces stiffness and may help improve range of motion. 

Essential Oil Diffuser

This is a classic gift for wellness and non-wellness enthusiasts alike. There are so many diffusers available, so you do not need to spend all your money on a specific one you saw on Instagram. They all pretty much do the same thing: diffuser essential oil aroma into a space. You want to pay attention to the essential oils you purchase, though, as many are not 100% pure. Pure essential oils are the best!

Singing Bowl

This gift is for anyone who has expressed interest in sound baths or meditation. A singing bowl is perfect for at-home meditation because the tones can aid with anxiety and stress reduction. Different bowls have different tones when you hit them, and you can search which frequencies benefit what. 

Unique Fitness Experience

Be it bungee aerobics, Pilates, spin class, Zumba, or rage therapy, a unique fitness experience is a great gift for wellness enthusiasts. It gives them the opportunity to try something out without having to purchase a membership. If they like the class they try, they can always purchase more classes or get a membership to the facility!

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Bigg Jah and Onyika are up against their toughest challenge yet as they tackle a steep hill on their fitness journey! With Onyika just returning from a family reunion, the big question is: did she stick to her goals or fall off the wagon? Watch them face their biggest struggle yet, see how they handle the pressure, and find out if the reunion helped or hurt Onyika’s progress.

FULL BODY CLEANSE: LOSE 10-30 LBS IN 20 DAYS!

Chapters:
00:00 – Where is Onyika?
00:18 – Intro
00:34 – Bigg Jah Comes Back from His First Trip Outside the House
02:19 – Bigg Jah Weigh Week 6
04:27 – Onyika Comes Back
05:35 – Onyika’s Weigh-In
08:50 – Bigg Jah & Onyika Face the Hill
13:55 – Outro

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In case you are not up to date on TikTok trends, “office chair butt” is a real thing. That term has sparked discussion amongst content creators, who speculate whether sitting at work can negatively affect the strength and appearance of a person’s buttocks, or glute muscles. A few videos talking about “office chair butt” have gained millions of views. This is just on TikTok, but do these content creators have a legitimate fear?

Can Sitting Too Long Damage Your Glutes?

Although “office chair butt” may be a common phrase, it does not have a real medical meaning or definition. Sitting for prolonged periods, however, can negatively affect your butt. Sitting in a chair for hours, days, weeks, months, and years, like most people do, can decondition your glutes and cause muscle loss. 

When the body is sedentary, muscles are not engaging or working. That is true for all muscles and not only the glutes. Over time, not working these muscles can cause them to weaken, and weakened muscles can be infiltrated by fatty tissue, which makes them less resilient. Excessive sitting can also alter the appearance of the muscles. That results in the classic “flat butt” appearance because the muscle is replaced with adipose tissue (fat). Basically, the body molds to the shape of the chair, and excessive sitting may even cause hip and back pain because of tightened muscles. 

Does Sitting Injure The Glutes?

Although sitting for extended periods may weaken muscles and alter the appearance of the butt, it doesn’t harm the glutes directly. Weak gluteal muscles, though, can increase the risk of muscle strain, especially on the muscles in the back and thighs. If someone sits in the same position for a very long time, it is possible that their butt bones can put too much pressure on the gluteal muscles. That is quite rare, though. 

If you experience pain from sitting for long periods of time, you may have “dead butt syndrome,” not office chair butt. Pain in the glutes can stem from sciatica or tendinopathy, a tendon injury in one of the gluteal muscles. “Dead butt” can also refer to gluteal amnesia or issues with your muscles’ ability to contract after long periods of sitting. 

Activating your muscles is easier the more you activate them. If you sit down all day, the muscles are not being activated, so you feel the effects of sitting a lot more. When you do end up using those muscles, they may not be as reliable as they once were. The “dead butt” weakness usually comes with tingling, numbness, or pain. If you experience these symptoms, consult your healthcare provider or consider physical therapy and training to start activating and using these muscles. 

How Do You Prevent Office Chair Butt?

If you have a sedentary job or you tend to sit for long periods, you are at risk of developing office chair butt. Women may be more likely to develop office chair butt, as a higher percentage of women have jobs that require them to sit for long periods of time. The same goes for older and middle-aged people, who have collectively spent more hours sitting at work. 

Like many chronic health conditions, office chair butt can be avoided. The best way to prevent it is to stay active and activate the glutes throughout the day. If you don’t have a standing desk, you can get up every hour and engage in 20 squats. You can also activate your muscles while you are sitting. You can do some glutei squeezes or calf raises every 15 minutes or so. Outside of the office, you can do clamshells, glute bridges, squats, and step-ups to increase glute strength. Just make sure that you execute the exercises with proper form, as improper form can increase the risk of injury.

Practicing a few healthy behaviors can help you avoid office chair butt. However, all butts are not the same and we celebrate the different shapes and sizes of every butt. The goal is just to promote glutei health and overall health. Engaging in exercise or small movements throughout the day can not only help promote healthy glutes, but also improve self-esteem and overall fitness.

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