Should you elevate your feet and relax during pregnancy? Absolutely, but physical activity is integral for your health and your baby’s health. Rock climbing and other high-intensity workouts may not be in your future, but light-to-moderate-intensity exercises are highly beneficial. 

One of the best forms of exercise to practice while pregnant is yoga. Prenatal yoga, especially, is customizable and can support the body as it grows. Certain poses can even help prepare the body for labor, delivery, and postpartum. As you practice yoga throughput your pregnancy, you’ll notice that certain poses you could do in the first trimester are not possible during the third trimester. That said, there are modifiable positions for every stage of pregnancy, and they can benefit you in the following ways:

• Relieve symptoms and discomfort, such as joint pain, fatigue, and headaches. 
• Create a calmer mental state
• Optimize the position of your baby before labor
• Maintain strength and flexibility during pregnancy
• Learn breathing tools to aid with difficult moments, especially labor

First Trimester Yoga Poses

The body goes through a lot during the first trimester of pregnancy. You may not see that baby bump for a while, but the body does quite a bit to start developing the fetus. Yoga poses, especially hip-opening poses can make you feel good. You can also engage in your normal yoga routine, so long as you feel okay doing them. Yoga is about listening to your body, so tap into that mindset and be gentle with yourself. Here are a couple poses to try during the first trimester.

Ankle To Knee Pose

Sit down in a cross-legged position on the floor or yoga mat. Place your left ankle on your right knee, keeping the left shin parallel to the floor. Breathe in for a count of three and elongate your spine. Exhale for three counts and continue this breathing sequence two to three times before switching sides. You should feel a stretch in the hip joint. You can also place a bolster under your buttocks for extra cushion. 

Pigeon Pose

Begin in Downward Dog position and make sure to widen your back and stick your tailbone to the sky. Bring your right leg forward and step into a low lunge position. Let your shin fall to the mat, so that your knee is under your right shoulder. Extend your left leg behind you and let the top of your left foot rest on the mat. Remain in this position, or lower your upper body down so that you rest your forearms on the mat. That will yield a deeper stretch. Hold for 30 seconds before switching sides. 

Second Trimester Yoga Poses

Some women find that they have more energy in the second trimester. If you had morning sickness or fatigue in the first trimester, you may find that those symptoms fade away during the second trimester. Dynamic prenatal yoga poses can be highly beneficial during this stage, as they can increase stamina, strength, and stability in the legs, hips, and glutes. As always, listen to your body and practice the poses accordingly. Also, use tools, such as blankets or bolsters, to support yourself as your belly grows.

Reclined Bound Angle Pose

Sit up straight on your butt with your legs extended out in front of you. Bend your knees and allow them to fall to the sides, drawing the heels of your feet into your groin area. Grab your feet and touch your soles together. You can remain here in this traditional Bound Angle pose. For more relaxation, place a yoga block or folded blanket under each knee and lay down on the mat. Allow your arms to fall to the sides and remain in this position for 30 to 60 seconds.

Dynamic Squats

Stand up straight with your feet hip-distance apart and arms by your sides. Place a yoga block horizontally between your upper and inner thighs. Squeeze your glutes and inner thighs to make sure the block doesn’t fall. As you do this, bend your knees to lower into a squat, but not a deep squat. Think Chair pose, or something around that level of deepness. Keep the block steady, actively pressing the mat apart between your feet. Hold for a second before returning to the starting position. Continue squatting for 30 seconds. 

Third Trimester Yoga Poses

During the third trimester, you want to take it easy, as you are preparing your body for labor and delivery. Restorative yoga poses can help alleviate circulation changes, weight gain, and dehydration. Plus, these relaxing poses give your neck, shoulders, back, calves, and feet a little more love and care. Hip openers are also beneficial in the third trimester. 

Knees Together Feet Apart

Kneel down on your shins and place a blanket under them for added support. You can also place a yoga bolster between your calves and buttocks if necessary. Bring your knees together and spread your feet apart. Set yoga blocks up on either side of you for support. Keep your back straight and remain here, rocking side to side to deepen the stretch.

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How many memes do you see that involve hurting your back when you sneeze after age 30? It seems almost too real, as the mere idea of bending the wrong way could throw your entire body out of alignment. There is no need to live in fear of movement! In fact, the less you move, the higher the chances are of injury. If you want to maintain healthy joints and muscles as you get older, you have to engage in exercises that increase range of motion and overall mobility.

When you take your joints through a full range of motion, you can keep them healthier and protect them from injury. Regularly practicing mobility exercises can also help you move pain-free. Ideally, you do some mobility movements every single day, but you can also have an entire workout session dedicated to mobility training. You can do full-body mobility movements or target specific areas, such as the ankles or hips. 

Don’t worry about buying equipment because mobility exercises only require your body. Do your best to do the following movements daily, or at least plan on doing them two to three times per week for optimal range of motion and muscle and joint health. 

Quadruped Thoracic Rotation (T-Spine Rotation)

This sounds like a highly difficult maneuver, but it is quite easy and targets the thoracic spine, located in the upper and middle parts of the back. By increasing mobility in the thoracic spine, you can help reduce neck, shoulder, and lower back pain. Begin on your hands and knees in a tabletop position, stacking your shoulders directly above your wrists and hips above your knees. 

Place your left hand behind your head, pressing it into your head with your fingertips and keeping your elbow facing out to the side. Take a big inhale and slowly open to your left, pointing your elbow toward the ceiling. On your exhale, rotate to the right as you come down to bring your elbow to the floor, keeping your hips stable throughout. Bring your elbow back up toward the ceiling on your next inhale and continue repeating the cycle for 20 seconds. Repeat on the other side. 

Shoulder Rotation

If you sit at a desk all day, then you probably round your shoulders, whether you know it or not. This is a complete shoulder mobility exercise that helps increase stability and range of motion in the shoulder joints. Begin by lying face down, legs extended behind you, fingers interlaced behind your head, and elbows out to the sides. On an inhale, lift your head and shoulders off the mat, squeezing your shoulder blades together.  Extend your arms straight out to the sides and then bring them together at your lower back. Reverse the movement to bring your hands back behind you lower your head and chest to the ground in a controlled movement. Repeat this for a total of 60 seconds and then rest. 

Spiderman Lunge

This movement works to target the hip flexors, hip abductors, quads, glutes, hamstrings, and lower back. Potentially one of the best moves to help open up your hips before a workout, this dynamic stretch is a must-do everyday movement. Begin in a high plank position, shoulders stacked over your wrists, core engaged, and feet extended behind you. Step your left leg forward and plant it outside your left hand. Exhale and drop your hips slightly toward the ground to deepen the stretch. You should feel it along the front of your right hip. Step your left foot back and switch sides, stepping your right foot outside your right hand. Continue alternating this pattern for 60 seconds. 

Couch Stretch

Everyone can do a couch stretch, right? Unfortunately, it’s not as easy as sitting on a couch, but it involves a couch, wall, or workout block for stability. It aims to stretch the hips, specifically the hip flexors, which can tighten and cause back pain after long hours sitting. Begin in a kneeling position in front of a couch, wall, workout block, or bed. Place the left knee on the ground and the top of your left foot against the base of the couch, wall, or block behind you. Your right foot remains planted firmly on the ground in front of you with a 90-degree knee bend. Inhale and raise your arms overhead, engaging your core and glutes to balance. Aim to keep your hips square and the spine neutral. Hold for 20 seconds and then repeat on the other side. 

Shin Box Get-Ups

Targeting the muscles around the hip joint, this exercise helps to activate your glutes before you start your day. Practicing it regularly can help reduce the risk of lower back pain. Begin in a seated position with your high leg in front of you and left leg behind you. Both of your knees should be bent at 90 degrees. Create a little distance between your right heel and top of your left knee. Before you move, think about driving your right and left knees into the mat at the same time to deepen the stretch. Maintain a strong core and long spine as you engage your glutes to drive your hips up and off the ground. You should come to a kneeling position, both knees and shins pressed into the ground. Slowly lower yourself to the ground back to your 90/90 position. Complete 10 reps with your right leg in front and 10 with your left leg in front.

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If you want to make your skin feel soft and silky smooth, it’s time to work some lotion bars into your skin care regimen. Great for rough elbows and knees, the lemon balm lotion bars in this article help to moisturize the skin without leaving a greasy feel. Although most of the research on lemon balm focuses on relieving indigestion, treating nausea, easing insomnia, and boosting cognition, it can greatly benefit the skin. In fact, lemon balm exhibits anti-inflammatory properties that may help reduce swelling and redness.

What Is Lemon Balm?

Lemon balm belongs to the mint family and many health experts refer to it as a calming herb. It has an invigorating aroma that is wonderful and lemony. Although it grows all over the world, lemon balm is native to Europe and tends to attract bees. The plant can grow up to two feet high, or higher, if not maintained. Rub the leaves between your fingers and it’ll smell like you just juiced a lemon!

Health Benefits Of Lemon Balm

One study examined lemon balm for its potential photoprotective properties. Solar ultraviolet (UV) radiation is one of the causes of many cutaneous disorders, like photoaging and skin cancer. The study evaluated the protective effects of lemon balm extract and its primary phenolic compound rosmarinic acid against UVB-induced damage in human keratinocytes. Researchers also found caffeic acid and luteolin glucuronide in lemon balm extract. The extract and rosmarinic acid significantly increased the survival of human keratinocytes upon UVB radiation, but lemon balm extract proved more effective. That means that lemon balm extract may be a candidate for topical photoprotective ingredients against UVB-induced skin damage. 

Lemon balm may help relieve symptoms of stress and aid relaxation by promoting feelings of calmness. A 2022 review found that compounds in lemon balm exhibit relaxing effects. In the review, the authors summarized older studies that confirmed lemon balm helped reduce anxiety in people who underwent laboratory-induced stress.

Lemon balm contains antimicrobial and antibacterial properties. Because of that, lemon balm may be a great pore-cleansing ingredient, removing bacteria associated with acne. It may also assist in the healing of minor wounds, scrapes, or insect bites by inhibiting bacterial growth. One study monitored participants who applied lemon balm extract on lesions within 72 hours of their origin. The results indicated that lemon balm was able to both reduce wound size and accelerate the time of healing. 

Homemade Lemon Balm Lotion Bars

Ingredients For Lemon Balm-Infused Oil:

• 1/2 cup lemon balm leaves
• 1 cup jojoba oil

Instructions For Lemon Balm-Infused Oil:

• Once you have the fresh lemon balm leaves, you have to rinse and then dry them in a dehydrator. 
• Place the leaves on a dehydrator tray and place in the dehydrator at 115º F for a couple hours, or until dried. 
• Place the dried leaves in a jar and then pour in the jojoba oil. Screw on the lid and place the jar in a dark place for four to six weeks for the slow infusion method. You can shake the jar every once in a while. 
• The other method, which is quicker, is to place the jar in a saucepan with a couple inches of water over low heat for two hours. Remove from heat and allow the oil to cool before straining the oil through a fine mesh sieve. 

Ingredients For Lotion Bars:

• 1/4 cup infused oil
• 1/4 cup beeswax
• 1/4 cup shea butter

Instructions:

• Add the infused oil, beeswax, and shea butter to the top of a double boiler over medium-low heat. Heat and stir until the beeswax and shea butter are completely melted. 
• Remove from heat and pour the melted mixture into heat-safe silicone molds. Allow them to solidify at room temperature. 
• Pop the lotion bars out of the molds and place in containers and store in a cool, dry place. Use as needed.

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It is not uncommon for people to think that yoga is solely about stretching and improving flexibility. Yoga is much more than a restorative exercise, though. In fact, many of the poses prevalent in most asana practices can help you improve full body strength. If you are looking to strengthen your chest, core, arms, legs, or back with yoga, it is not difficult to do. 

The strengthening yoga poses in this article are just the tip of the iceberg. There are many more yoga poses that can help you build strength. The following poses are the perfect jumping off point. 

Boat Pose

This pose fires up the core, hip flexors, and quadriceps, so you will start to feel the burn quickly. To practice the pose:

• Begin in a seated position with your knees bent and feet flat on the floor in front of you. 
• Reach your hands forward to grab your hamstrings just under the backs of your knees. 
• Anchor your sit bones into the floor and elongate your spine. Lean your torso back, engage your core and lift your feet off the floor, drawing your shines parallel to the floor. 
• Squeeze your legs toward each other and slowly release your hands, stretching them out in front of you for balance. Hold for a few deep breaths before returning to the starting position.

Plank Pose

The plank is one of the most practiced yoga poses for increasing strength, particularly core, chest, and shoulder strength. Plank pose requires stability and control in just about every muscle, though, so don’t slack during this pose. To practice:

• Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Press your palms firmly into the mat before stepping one foot back at a time to rest on the balls of your feet. Establish a long line from the crown of your head through your heels. 
• Squeeze your thighs together and engage your glutes while stabilizing your core. Do not let your stomach sag toward the floor. Hold for a few deep breaths before returning to the starting position.

Revolved Chair Pose

Chair pose is a great way to strengthen the lower body muscle groups. Adding a twist can up the ante by activating your core. To practice the pose:

• Stand up straight with your feet hip-distance apart. Draw your hands to prayer position in the center of your chest. 
• Bend your knees deeply and sink your hips back almost as if to sit in a chair. Keep your spine long as you rotate your whole torso to the right side. You can rest your left elbow on the outside of your right thigh for support. 
• Hold that position for a few breaths before returning to center. Take a few breaths and then repeat on the other side. 

Locust Pose

Learn to correct poor posture and build strength along your posterior chain with locust pose. Tightness between the shoulder blades? Practice this pose! Here’s how:

• Lie flat on your stomach with your arms by your sides. 
• Reach your arms back behind you and interlace your fingers. Roll your shoulders down, drawing your shoulder blades together. 
• Engage your back, core, and glutes to lift your head, chest, and lower legs off the floor. Aim to squeeze your thighs together for support. 
• Hold for a few deep breaths before returning to the starting position. 

Revolved Lunge

Yet another revolved posture that engages the entire body. It aims to strengthen your legs, glutes, and core, all while elongating the hip flexors. To practice:

• Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees.
• Step your right foot between your hands, placing the outside of your foot next to your right thumb. You can slide your left knee back slightly if necessary. 
• Keep your left hand rooted to the floor as you rotate your torso to the right and extend your right arm toward the ceiling. 
• Hold for a few deep breaths before switching sides. 

One-Legged Bridge Pose

Bridge pose works to strengthen the glutes, hamstrings, quadriceps, and back muscles. The one-legged version is an amplification that makes you focus more on stability. To practice:

• Lie flat on your back with your knees bent and feet flat on the floor hip-distance apart. Keep your arms by your sides. 
• Ground your feet into the floor and engage your glutes to lift your pelvis and hips away from the floor. Press your arms into the mat, drawing your shoulders down toward your heels. 
• Shift your weight to the right as you lift your left foot off the ground and extend it up toward the ceiling. 
• Squeeze your glutes and maintain balance as you take a few deep breaths. 
• Return your left foot to the ground, take a few breaths, and then repeat on the other side. 

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Dumbbell side bends, cardio, sit-ups, and other exercises don’t seem to chip away at those love handles. Does this sound familiar? That doesn’t mean you have to give up; rather, you need to pivot and change up your workout routine, or begin anew. Banish that belly fat and get yourself a lean torso with the six moves in this article. 

What Are Love Handles? 

Caused by fat retention and accumulation around the hips and abdominal area, love handles refer to excess fat that sits at the sides of your waist. They can hang over the top of your pants and are very noticeable when you wear tight clothes. Love handles are especially stubborn when it comes to getting rid of them. This is because they don’t respond as quickly to diet and exercise changes as other parts of the body. If you maintain a consistent regimen, you will reap the results!

The exercises in this article are effective because they are fast-paced and target the rectus and transverse abdominals. In order to burn belly fat, you have to do more than cardio and sit-ups. Exercise physiologists agree that the body has to enter a thermogenic state that leads to an accelerated rate of fat loss. Ideally, you complete the following exercises as a circuit once a week, in addition to other exercises that strengthen and condition the body. High-intensity interval training (HIIT) workouts can also help you lose those love handles. 

Russian Twists

Sit on the floor with legs bent and feet on the ground. Grab a medicine ball or weight (doesn’t have to be heavy) and hold it just above your abs. Lean your upper body back until you reach a 45-degree angle to the floor. If you have stronger abs, you can hover your feet above the floor as well. Rotate your torso to the right, reaching your arms across and behind you with the weight and then immediately switch sides. Continue twisting from side to side, making sure that your legs are stationary throughout. Complete four sets of 15 reps.

Battle Rope Waves

Stand up straight with your feet hip-distance apart at the ends of the battle rope. Bend your knees slightly and engage your core. Grip the ends of the rope in both hands and allow your arms to hang straight down at the center of your torso. Sit back into a half squat and then explode your body upward, driving through your heels to extend your knees and hips as you swing your arms up over your head. Immediately return to the half squat and continue the movement for 30 seconds. Complete a total of four sets.

Sledgehammer Overhead Strikes

If you don’t have a sledgehammer, a weighted club or mace will work just fine. Grab the piece of equipment with your left hand on the bottom and right hand near the hammer, or end. Raise the hammer up and over your right shoulder, bringing it down in a swift motion toward the center of a large tire. This motion is very similar to chopping wood. Alternate sides and continue alternating every swing for a total of 20 reps. Complete a total of three sets.

Forearm Plank

Did you think we’d let you off the hook without a plank? Begin lying face down on the floor with your legs extended behind you, placing your forearms on the floor. Make sure that your elbows are directly under your shoulders and by your sides. Lift your hips off the ground and support your body weight using your forearms and toes. Maintain a neutral spine and tight core for 30 seconds. Complete a total of four sets.

Box Jump

Before you begin, make sure that the box you choose is a comfortable height. You don’t want to injure yourself by missing the box or falling back because the box is too tall. Stand up straight with your feet shoulder-width apart about two feet away from the box. When you’re ready to jump, drop into a lower squat and swing your arms back. Push through your heels, engaging your quads and glutes, and propel yourself onto the box. Carefully step down and continue to jump for 10-12 reps, completing a total of four sets. 

Kettlebell Swings

Stand up straight with your feet slightly wider than hip-distance apart. Grab hold of a kettlebell that is comfortable for you to hold and swing. Stand up so that you’re holding the kettlebell between your legs. Bend your knees slightly and drive your hips back to lower the body (not too low) a little. In a fluid motion, thrust your hips forward while swinging the kettlebell up until your arms are parallel to the ground. Keep your glutes and core engaged throughout the exercise. Complete four sets of 15 reps.

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We are going to let you in on a little secret: you do not need a gym membership to be physically active. There are multi-joint movements, such as squats and deadlifts, that work multiple muscle groups simultaneously. In fitness, these are known as compound exercises, which help burn fat and build muscle more efficiently. You can do these exercises with weight, or you can use your bodyweight. 

Bodyweight moves are quite versatile and you can do them almost anywhere. Do them in your hotel room on vacation, in a small apartment, or in your living room. Bodyweight compound exercises are also accessible and efficient, working as many muscles as possible in each move. 

Before we detail the following compound exercises, we want to let you know that this is not a workout routine or plan. You probably should not do all of these exercises in one routine. It would be better to choose two or three moves that target your upper body and another two to three that target your lower body. If you really want to get after it, you can do more than that, but start slow and build intensity from there. 

Reverse Lunge With Knee Drive

Get ready to activate your glutes, quads, and core with this compound exercise! Begin by standing up from your feet hip-distance apart. Take a controlled lunge, or large step, back with your left foot. As you lunge back with your left foot, drive your left arm in front of you (almost as if taking a running stride) to help maintain balance. Bend your right knee until your right thigh is parallel to the floor and your left knee is nearly touching the floor. From this position, Engage your right glute and quads to drive up and continue past the starting position to bring your left knee up as high as it will go. That is one rep. Complete a total of reps per side. You can rest for a minute or two between sets if you want to do multiple sets.

Air Squat

An air squat, or bodyweight squat, is a great way to engage your glutes, quads, hamstrings, and calves. Basically, it is a great lower-body exercise. Stand up straight with your feet slightly wider than your shoulders. Keep your feet parallel and turn your toes outward just a little. Bend your knees, sinking your hips back as if to sit down in a chair. Keep your weight back in your heels until you enter a low squat. Drive through your heels, engaging your glutes to return to the starting position. Complete three sets of 10 squats. 

Band-Assisted Pull-Up

For this exercise, you will need a pull-up bar and a resistance band. Secure a large resistance band around a pull-up bar. A band with more resistance will provide more assistance/momentum to pull yourself up. Stand on a stable object and step safely into the resistance band after grabbing the pull-up bar. With a neutral spine, engage your core and back to pull yourself up. The band will provide you with momentum to lift up. Lower down carefully to complete one rep. Complete a total of three sets of eight to 10 reps. 

Burpee

Doesn’t everyone love a good burpee? It’s a full-body exercise that helps to enhance both muscle and cardiovascular strength. Stand up straight and lower down into a crouching squat. Place your hands on the floor and jump your feet back to enter a high plank position. Complete one basic push-up (if you have the strength) before jumping your feet outside your hands to enter a low squat. Drive through your heels, engaging your glutes to explode into a jump, raising your arms overhead in the process. Land with bent knees for a softer landing. Since burpees are challenging, begin with three sets of four to six reps, and you can increase the number of reps per set as you see fit.

Basic Push-Up

Begin in a high plank position with your hands directly under your shoulders and back flat. Square your hips and engage your core to maintain stability. Take a deep breath in and bend your elbows as you exhale, lowering your chest to the ground. Once your shoulders are in line with your elbows, engage your chest and shoulders to push back up to the starting position. If that is too difficult, do this exercise with your knees on the floor. Complete three sets of eight to 10 reps. 

Single-Leg Bridge

Lie flat on your back, bend your knees, and place your feet flat on the ground about six inches or so from your buttocks. Place your arms flat on the ground for stability as you raise your right leg toward the ceiling. Press your left heel into the floor and engage your glutes to lift your pelvis off the ground, maintaining a stiff bridge position with your body. Slowly lower yourself back down to the ground to complete one rep. Complete a total of three sets of 10 reps per side. If the single-leg bridge is too difficult, keep both feet on the floor to do a regular bridge.

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When the pipes are clogged, life is no fun. You sit and strain on the toilet, but nothing comes out, except intense grunts and frustration. The fact is: you are constipated. Constipation, in addition to being quite frustrating, is fairly common, affecting between 12 to 19% of the American population chronically. 

What Is Constipation?

Constipation is the most common digestive complaint and is associated with reduced quality of life and a substantial amount of economic costs. The Mayo Clinic classifies constipation as having fewer than three bowel movements per week. Additionally, people also have difficulty passing stool, and the stool is hard, dry, and lumpy. It typically stems from a lack of fiber and fluids in the diet and lack of physical exercise, but it can be caused by certain health conditions and medications. 

For a select number of people, constipation is a chronic condition. For others, it is a rare occurrence that can be remedied by changing routine, changing dietary habits, and exercising regularly. No matter the cause of your constipation, you can find relief; it just depends on how you do it. Continue reading to learn about several tips to relieve constipation at home. 

Adjust Your Diet

If you are struggling with constipation, look to your kitchen for answers. You need to enrich your diet with fiber in order to keep your stool soft and bulky. Some great fiber-rich foods include oats, lentils, chickpeas, broccoli, flaxseed, black beans, carrots, apples, pistachios, raspberries, kale, and pears. Additionally, eliminate highly processed foods, fried foods, and high-fat foods from your diet, as they have very little fiber and can contribute to cardiovascular disease. As a final note on fiber, it is possible for too much to cause bloating and gas. Always pair your fiber intake with water, or else constipation may worsen. 

Drink Lots Of Water

Water is essential for many bodily processes, including lubricating the digestive tract to help the body pass stool. Feeling backed up? Pour yourself a nice tall glass of water and drink it immediately. Additionally, reduce your intake of caffeinated beverages, as caffeine dehydrates the body by increasing urination. Health experts also warn against alcoholic beverages because they can irritate the digestive tract. 

Squat

You do not have to squat all the way down to the ground, which may be quite difficult for some, in order to poop. That said, the best position for pooping involves the knees to be above the hips. That position helps move things along without the need to strain. These days, there are many products that can help you get into that squatting position. You can also hug your knees or rest your feet on a small stool while you sit on the toilet. 

Do Not Hold It In

This seems like a no-brainer, but there are a lot of people who refuse to poop unless they are in the comfort of their own home. When nature calls, do not ignore it. Do not avoid a public restroom, unless it is unfathomably dirty. Additionally, do not become too busy for your body, as that is a common trigger for constipation.

Increase Physical Activity

If you want to get things moving, you have to move yourself. In fact, take your poop not moving as a sign to get moving! When you exercise, you accelerate several bodily functions, such as circulation and the amount of oxygen that exists in the blood. You also engage the muscles that are responsible for pushing waste out of the body. A 10-minute walk or several chair exercises may be enough to get things moving. 

Give Yourself Some Time

If you feel that your time to eliminate is in the morning, try to wake up a little earlier to give yourself more time. You can eat breakfast, read an article, or watch a show before allowing your bowels to move. Warm drinks, such as hot tea or black coffee, can encourage you to go. Plus, you probably feel more relaxed using your bathroom at home. Don’t get too relaxed, though, because the more time you spend on the toilet, the likelier you are to strain, which can cause hemorrhoids. Limit your toilet time to 10 minutes and don’t force anything out. 

Manage Your Stress

There is a connection between what goes on in your head and what happens in your gut. In fact, it is very common for people with depression or anxiety to experience constipation. When the body is stressed, it is in fight-or-flight mode. Excess stress hormones, including adrenaline and cortisol, flow throughout the body and can slow digestion and other bodily functions. Long-term stress can lead to a sluggish gut, so learn to manage your stress with breathing exercises, yoga, meditation, or journaling. Find what works for you and run with it!

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Going abroad for fun in the near future? Maybe you are traveling for work or simply planning a weekend getaway with the family. Wherever you are going, you can rest assured that you do not have to pack resistance bands or kettlebells to keep up with your workouts. 

According to researchers, there are many bodyweight exercises that can help you achieve a meaningful workout. The best part is that you can do them right from the comfort of your own hotel room, campsite, AirBnb, or wherever you are staying. Below, you will find a handful of bodyweight exercises that will get you the most bang for your buck. 

Burpees

Although burpees may be the most hated exercise on this list, they are highly effective for full-body cardio and training the legs, chest, core, and more. To do burpees, start in a standing position and then squat down, placing your hands on the ground and jumping your feet back to enter a high plank. Do a push-up, jump your feet back to your hands, and then explode upward and jump with your arms extended overhead. If you find this traditional way too challenging, you can walk your feet back into a plank, skip the push-up, and stand up to return to the starting position. Complete three sets of 10. 

Forearm Plank

A good old-fashioned plank can go a long way in strengthening your core. The sweat will start to drip after one of these! Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Step your feet back to enter a high plank position. Carefully lower yourself down to your forearms and maintain a straight body, ensuring that you don’t let your hips sink. Hold for 30 seconds and then rest. You can increase the time as you get more comfortable with the exercises. Complete three rounds, holding at least 30 seconds each time. 

Mountain Climbers

Great for cardio, core, and shoulder strength, mountain climbers are great to do in or out of the gym. Enter a high plank position and then drive your right knee toward your chest, before switching it quickly in a fluid motion. Ideally, you want to look like you are running in place, but make sure to keep your shoulders stacked over your hands. If you need, you can take it at a slower pace. Need it to be more challenging? Bring your knee to the opposite elbow! Complete three sets of 30 seconds, resting for one to two minutes between each set. 

Bodyweight Squats

This is one of the simplest and space-saving bodyweight exercises you can do. It targets the quadriceps, glutes, hamstrings, and core. Stand up straight with your feet slightly wider than shoulder-width apart. Keep your back straight as you lower down into a squat position, sitting your butt back and making sure that your knees don’t extend beyond your toes. Engage your glutes and drive through your heels to return to the starting position. Complete three sets of 10-12 reps. 

Glute Bridges

Glute bridges target your lower back, glutes, and hamstrings, and they can help counteract poor posture. Start by lying flat on your back with your palms facing down by your sides. Bend your knees so that your heels are between three to six inches from your buttocks. Press the soles of your feet into the mat, engage your gluteus muscles, and lift your hips toward the ceiling. Interlock your fingers on the mat near your buttocks and keep your knees directly over your feet. Lower back down slowly, ensuring you don’t slam down on the floor. Complete three sets of 10 reps. 

Push-Ups

For the final move of the sequence, we have the tried and true push-up, which targets the chest, shoulders, triceps, and core. Begin in a high plank position and keep your feet shoulder width apart. Keep the body in a straight line as you lower your chest to the floor, keeping your elbows at a 45-degree angle. Press back up by engaging the pectorals and shoulders and pause at the top before completing another rep. Make sure to do three sets of 10-12 push-ups.

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It is common for muscles to contract, sometimes too much, when you experience a stressful event or anxiety attack. The body’s stress response, referred to as the fight-or-flight response, is the body’s way of preparing to face a perceived physical threat. The body is telling you that you either need to fight or run away. 

Although this stress response is designed to help you handle physical threats, it responds almost the same when the threat is not physical. Do your muscles ever tense up when you are stuck in traffic? They can do so in traffic and they can also tense up when managing pressure at work, or even when watching the news. Once the perceived threat or stressor has passed, your muscles and organs can relax. If you live with chronic stress, though, your muscles can remain tense for longer than necessary.

When you experience chronic stress, tension can accumulate in the neck and shoulders, which can increase the risk of back and shoulder pain. It’s also possible to experience more severe symptoms, including migraines, body aches, and tension headaches. Fortunately, there are stretches and yoga poses that can help relieve daily tension and tightness in the neck and shoulders. 

Neck Release

This is a gentle way to loosen the muscles in the neck and shoulders. To begin, stand up straight with both arms at your sides. Lower your head ,bringing your chin toward your chest. Tilt your head to the right side and pause for 30 seconds, allowing yourself to feel a stretch along the left side of your neck. Bring your head back to center and repeat on the other side. Complete three to five times on each side. 

Neck Stretch

Ease tension in the neck with this deep stretch that may also increase range of motion. Stand up straight with your left arm by your side. Grab the left side of your head with your right hand and gently pull your right ear toward your right shoulder. Only pull until you feel a gentle stretch along the left side of your neck. Hold for 20 to 30 seconds and then return to the center before repeating on the other side. Complete two to three times per side. 

Cat-Cow Pose

This classic yoga pose not only helps relieve tension in the neck and shoulders, but also in the back and torso. To begin, get on your hands and knees in a tabletop position, stacking your shoulders over the wrists and hips over the knees. While inhaling, enter Cow pose by dropping your belly toward the floor and lifting your Ching to direct your gaze toward the ceiling. Open the chest and shoulders and remain here for a few seconds. Exhale and transition to Cat pose, during which you pull your navel into your spine and round your back. Pause again for a few seconds. Continue alternating between these two positions for 10 to 12 times. 

Thread The Needle

This pose is a great way to relieve tension in the upper back, shoulders, and neck. Begin this pose the exact same way you started Cat-Cow pose, in a tabletop position on all fours. Slide your right hand (palm facing up) under your torso toward the left side. While doing this, rotate your torso slightly and lower your right shoulder to the floor as you look toward your left side. Hold this position for about 20 to 30 seconds before returning to the starting position. Repeat on the other side and then complete two more times per side. 

Child’s Pose

To round out the series, we have Child’s pose, which is a relaxing yoga pose that can help relieve neck and lower back pain. Some studies indicate that it may also help regulate hormones, manage high blood pressure, and promote sleep. Begin this pose the same way you did the previous two poses, in a tabletop position. Sit back on your heels and lengthen the spine as you walk your hands out in front of you. Hinge at the hips to do this. Once your arms are stretched out as far as you can comfortably get them, lower your forehead toward the floor and feel the stretch along your back. Hold this position for one minute, focusing on your breath throughout. Try to feel the release of tension in your neck and shoulders as you spend more time in this pose. Return to the starting position and repeat for a total of two to three times.

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Too often does stretching get overlooked, even for people who regularly frequent the gym. Everyone wants to show off their gains, but showing off flexibility and mobility is equally as important. Mobility is understated, especially for seniors and elderly adults. The reality is that the ability to move with ease is not fully appreciated until your movement is restricted. 

There are certain challenges that come with limited mobility, most of which are more noticeable in older age. For this reason, most people relate mobility and the elderly to a rehabilitation setting, i.e. physical therapy. Mobility training for older adults (or even younger and middle-aged adults) is not exclusive to medical clinics or rehabs. You can engage in mobility and flexibility training in the gym, outside in the park, or in the comfort of your own home. 

Stretching works to release muscle tension and soreness, helping you reduce the risk of injury. It may also aid with better muscle control, balance, coordination, and circulation. Consider the following stretches to improve both flexibility and mobility. 

Chest Stretch

You can stretch your chest by sitting or standing up straight and extending both arms to the side, palms facing forward. Reach your hands back, as if someone is pulling your arms, until you feel a stretch across your chest and along the front of your arms. Should you have difficulty holding your arms up and out to the sides, you can use a wall to stretch your chest. Place your right hand on a wall and step forward until you feel a stretch in your right pectoral muscle. Switch sides and make sure not to overstretch. 

Neck Stretch

Sit or stand up straight and elongate the spine. Stretch the back of your neck by slowly bringing your chin to your chest. Breathe deeply for about 10 seconds in this position and then roll your head to each side, holding each position for 10-15 seconds. 

Upper Arm And Shoulder Stretch

Begin by sitting or standing up straight and hold a towel in your right hand. Extend your right arm overhead and let the towel drip down behind your back. Grab the other end of the towel with your left hand and pull down gently, bending your right arm until you feel a stretch along your tricep and outside of the shoulder. Hold for five deep breaths and then repeat on the other side. 

Hamstring Stretch

Lie flat on your back and straighten your legs. Extend your right leg up perpendicular to the body and keep the sole of your foot facing the ceiling. Interlace your fingers behind your right leg and pull it toward you, keeping your left leg, hip, and lower back flat on the ground. Stretch until you reach about a six or seven on the scale of intensity and hold for 20 seconds. Repeat on the other leg. 

Ankle Stretch

Begin by sitting up straight in a chair with your feet flat on the ground. Begin by moving your foot up and down and side to side, holding each position for 20 to 30 seconds. Repeat on the other foot.

External Hip Rotation

Begin by lying flat on your back with both knees bent. Plant your feet flat on the floor before lifting your right foot off the floor and closing it over your left thigh, just above the knee. Your right knee should be out to the side and your legs should look like a figure four. You can hold that position if you feel a stretch, or deepen the stretch by grabbing behind your left hamstring and pulling your left leg closer to you. Hold for 20 to 30 seconds and then repeat on the other leg. 

Lower Back Stretch

Lie flat on your back with your knees bent and feet together, keeping your feet flat on the floor. Keep your knees together as you lower your legs to the left side, twisting your torso until you feel a stretch. Look to your right and keep your shoulder flat on the ground. Hold for 20 to 30 seconds and then repeat on the other side.

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