No matter how old you are, a fall can affect your quality of life. It all depends on how you fall and the surface on which you fall. When you are over the age of 65, though, even minor falls can result in major injuries, such as hip fractures, head trauma, or broken bones. One report found that one in four older adults fall annually within the United States. After you fall once, your chances of falling again double. 

Besides compromising independence and quality of life, falls can bring about financial worry. That all depends on the extent of care that you require while recovering from the fall. The following tips can help you reduce your risk of falls, whether you are at home, a care facility, or out and about. 

Fall-Proof Your Home

The National Council on Aging (NCOA) reports that most falls occur within the home. Fall-proofing the home doesn’t mean that you have to do extensive renovations or anything like that. There are simple changes you can make, such as the following:

• Add better lighting
• Increase the placement of light controls to avoid walking to switches
• Keep walking areas free of clutter
• Install railings on both sides of any stairs/steps
• Mount grab bars in high slip areas, such as the bathroom
• Use motion- or voice-activated electronics
• Place cookware and high use items in places that are easy to reach
• Use night lights
• Attach carpets firmly to the floor with nonslip pads
• Wear nonslip footwear
• Secure cords out of the way
• Maximize open space by rearranging your furniture

Keep Your Hands Free

Your hands are some of the best tools you have for keeping you upright. If you stumble, you instinctively reach out to grab onto something for stability. Unfortunately, that is also why a lot of people break their hands and wrists. They attempt to brace themselves on the ground, instead of rolling. That said, keeping your hands free means that you can easily grab onto something if you lose balance. Keep your hands available at all times by using backpacks or shoulder bags when possible. Consider taking more trips to and from the car if you buy groceries, only carrying one or two things at a time. You can also use a grocery delivery service that brings items straight to your door.

Engage In Balance And Strength Training Exercises

As you age, your physical capabilities decline. Available data suggests that muscle mass loss occurs at about 1% annually, with up to 50% loss by the age of 80. Some older adults also develop sarcopenia, a musculoskeletal disorder that causes declines in muscle mass, performance, and strength beyond what occurs as part of the natural aging process. The body changes with the decrease in strength, which is why balance worsens. For this reason, it is beneficial to keep up with balance, strength training, and cardiovascular exercises. Doing various movements that encourage core strength can help you maintain strength and stability. 

Improve Sleep Hygiene

According to researchers, poor sleep is linked to an increased risk of falling across many age groups. Poor sleep can cause daytime sleepiness, attention problems, and poor balance, all of which increase the risk of falling. There are many ways to improve your sleep, but some common recommendations are listed below:

• Limit screen time or blue light exposure at least one to two hours before bed
• Stick to a pre-sleep routine
• Go to bed and wake up around the same time every day
• Skip caffeine, alcohol, and large meals before bed
• Limit daytime naps, especially those in the late afternoon
• Go to bed only if you are tired
• Keep your bedroom cool, dark, and peaceful
• Exercise regularly, even if it’s just a neighborhood walk

Use Support Equipment

Canes, rollators (a type of walker), scooters, and regular walkers can be useful supportive devices that reduce falls. Within recent decades, mobility devices have made substantial improvements. Walkers are very lightweight and easily transportable. Newer scooters are now capable of higher speeds and smoother movement on uneven terrain. A walking cane can also encourage you to stay active, while providing support at the same time. If you love animals, consider getting a service dog to improve quality of life.

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If you operate like most people, then you have to get out and do things during the summer. Moving your workouts outside allows you to embrace both the benefits of exercise and being in fresh air and nature. That is especially true if you go on scenic hikes, swim in lakes, or head to the beach. Although working out in the heat can bring about certain risks, it also brings a host of benefits, which we detail in this article. 

You do not have to be a full-blown outdoors person to want to exercise outside. If you choose to train outside in the heat, you can reap several benefits, despite the challenges that it presents. Continue reading to learn about the top five benefits of exercising in the heat.

Enhance Mental Strength

When you run on the treadmill indoors and the air conditioning is going strong, you may get comfortable. That isn’t to say that running is easy, but you don’t have to face the elements, nor do you have to face uneven terrain. Running outside is a different experience, no matter the temperature. Training in the heat, though, requires you to adapt to the discomfort. In doing so, you actually build mental strength that you can transfer to everyday life, which helps you be more resilient overall.

Burn More Calories

The body’s temperature elevates a little more outside in the heat than it does inside an air-conditioned gym. That ultimately increases the body’s metabolic rate, and the body also has to work harder to cool down. In order to do both of those things, the body needs to burn more calories, which makes it a little easier to lose a couple pounds. Note that this is a temporary calorie expenditure and should not replace long-term strategies like strength training, consistent aerobic activity, and healthy diet. 

Increases Sweat And Blood Circulation

When you are in hot weather, what do you notice? You sweat, right? The body’s natural response to heat exposure is increased sweat production and blood circulation. By learning to adapt to these circumstances, you train the body to become tolerant and familiar with a range of temperatures. Plus, working out in the heat can help improve heart rate and sweat rate, two things that boost cardiovascular health. 

Improve Endurance

Becoming more comfortable in an uncomfortable setting is the name of the game if you want to push your body. By pushing through the discomfort, you can improve your tolerance for tougher workouts. According to research, people who are more acclimated to heat and fully hydrated have less body heat storage and perform optimally during exercise-heat stress. Additionally, one study conducted on elite athletes shows that heat training increases the production of hemoglobin, a protein that carries oxygen to the body’s organs and tissues. That process helps to improve cardiovascular endurance. 

Encourages Detoxification

Research indicates that people routinely have sweating rates of one liter per hour when working in hot weather. The increased sweat rate actually encourages detoxification, allowing the body to get rid of excess toxins in the body via sweat. While this is beneficial, don’t forget that you must replenish fluids after expelling that much sweat. Drink plenty of water and consider adding electrolytes, or consuming electrolyte-rich beverages like coconut water, in order to enhance hydration and replenish minerals.

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To address this straight out of the gate, building arm strength does not mean that you have to look like Arnold Schwarzenegger in his prime. You do not need to do 2,500 bicep curls and 4,000 tricep extensions. There are many yoga poses that work to tone your arms using your own bodyweight. 

There are many yoga poses that can help you build arm strength, but we are only covering five of them in this article. They are great introductory poses for strength training. Once you build up stamina and more strength, you can practice poses that are a little more advanced. Get creative and incorporate some of these static poses into your workout routines. Not only do they target your arm muscles, but they also activate your core. Be strong and carry on!

Plank Pose

This is one of the most classic arm-strengthening poses out there. Plank pose activates most muscle groups, from your head to your toes. Keep your core tight and back straight as you practice this pose. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Spread your fingers and press your palms firmly into the ground or yoga mat. Step your feet back and tuck your toes, engaging your lower abdomen and glutes as you do this. 
• Lengthen the spine and imagine a straight line from your head to your heels. Hold for five deep breaths and then release. You can repeat this pose again after resting for one minute. 

Bear Pose

Similar to plank pose, bear pose activates most of your major muscle groups to keep you stationary. Don’t let your hips sag and keep your back straight by engaging your chest and shoulder muscles. To do bear pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Press your palms firmly into the ground and tuck your toes. Engage your core as you lift your knees off the ground, just enough to hover them above the floor. 
• Root your hands and toes into the ground while lengthening your spine. Hold for five deep breaths and then rest. 

One-Legged Plank Pose

We aren’t getting to handstands yet, people. You have to harness the power of your core in combination with your arms before you start inverting yourself. To do the one-legged plank pose:

• Begin in a plank position (refer to the first yoga pose description).
• Once you are in plank position, elevate your left leg up so that it is in line or slightly higher than your head. Do not twist your body; rather, keep your hips square to the ground and press firmly into the ground for support. 
• Actively press against the floor to lift your chest away from it. Hold for five deep breaths before you switch sides. 

Side Plank

Get ready for the most intense pose in this article. The side plank targets single arm strength and is a classic gym exercise that also targets the obliques. It is a solid strengthening position with the full load of the body supported by one arm. To do the pose:

• Begin in a side plank pose as described above. Start on your right side and place your hand on the ground directly under your shoulder. Stack your left leg on top of your right and hold a firm position. 
• If you need a little extra support, feel free to lower your right knee to the floor. You can also stagger your legs so that your left foot is in front of your right foot on the ground. 
• Press firmly into your right hand and reach your left hand up toward the sky. Rotate your torso to the left and direct your gaze toward your fingertips. 
• Lift your hips away from the floor and hold for five deep breaths. Rest and switch sides. 

One-Legged Downward Dog

For the final pose in the sequence, you have another one-legged pose. You probably know of downward dog, but this pose is a notch above in regards to difficulty. It makes a little more work for your arm muscles, as you have to support more weight. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Walk your hands forward one palm’s length  and tuck your toes under. Lift your knees off the floor, tipping your pelvis forward slightly to stretch your sit bones toward the sky. 
• Straighten your legs as much as you comfortably can while keeping both your feet planted on the ground. Drop your shoulders and widen your back as you press your hands firmly into the ground. 
• Shift your weight to your right side and float your left leg up toward the sky. Keep your hips square and don’t rotate to one side. 
• Evenly distribute your weight between both hands and hold for five deep breaths. Bring your left leg down, rest for five breaths, and then repeat on the other side.

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The bright lights and holiday cheer may inspire joy and feelings of love for a lot of people, but not everyone. This time of year can bring about feelings of isolation, grief, loneliness, and sadness, especially for people with clinical or seasonal depression. 

Psychiatrists explain that depression can occur around the holidays for numerous reasons. The holidays increase thoughts of family, social engagement, and relationships. If there are issues within those dynamics in people’s lives, depression can rise to the surface. The holidays also tend to demand more family time than usual, which can be highly stressful for some people. Family events may cause old conflicts, emotions, or situations to arrive that can be very difficult to navigate. 

How To Manage Depression During The Holidays

For many people, the winter can trigger seasonal affective disorder, or seasonal depression. Unlike traditional depression, seasonal depression occurs in a seasonal pattern, typically worsening in darker fall and winter months. Practicing good self-care is essential year round, but it is extra important during the holidays. You can combat lack of energy, fatigue, and other symptoms with various coping strategies and self-care practices. Whatever the cause of your depression, we hope the following tips can help you cope.

Assess Your Relationships And Set Boundaries

Setting boundaries is a crucial element of self-care, especially for your emotional and mental health. The boundaries you set will depend on the different people in your life and the situations that you’ll encounter during the holidays. Maybe you limit the time you spend with certain people who cause you to feel negative emotions or heighten depressive symptoms. Establish boundaries for these people and set availability for them as well. Your time and mental health are paramount! If you struggle with setting boundaries, click here for some helpful tips. 

Create A Coping Sheet

A coping sheet is a list of your favorite activities that you can turn to when you feel down. Create your own coping sheet or develop one with your family members or therapist. Many coping sheets are filled with actions that can help manage depressive symptoms. Some popular things to include on your coping sheet are:

• Listening to music
• Painting 
• Meditating
• Singing
• Breathing techniques
• Positive self-talk
• Journaling
• Acupuncture

Get Outdoors And Stay Active

According to many studies, moving the body is one of the best ways to cope with depression, regardless of the season. One meta-analysis of 218 studies concluded that exercise is an effective way to manage depression. This was especially true for jogging, walking, strength training, and yoga. Exercise combined with psychotherapy proved to be the most effective way to experience depression relief. Researchers found that getting outside while engaging in exercise relieved depressive symptoms even more. Spending time in nature can help reduce risk of depression. One study found that time spent in green environments reduced the risk of anxiety and depression in the long run. Consider planning some fun, holiday outdoor activities. Go ice skating, snowboarding, sledding, or hiking, depending on where you live and what is available to you. 

Share How You Are Feeling With Loved Ones

During the holiday season, mental health experts recommend that you surround yourself with people you can rely on. These people can be family members or friends who can help you manage holiday depression. Reach out to people you trust and share how you are feeling. It’s impossible to know how friends or family will react, but the people who love you will be there for you no matter what. Confide in them about how you are feeling and they will most likely offer empathy, or share similar experiences that may help you feel less alone. Do not underestimate the power of community and love. People want to help, so just ask.

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The big day of feasting will be here before you know it. You can go into Thanksgiving guns blazing, or you can take a more prepared, methodical approach. Although the former is more common, the latter may help you feel less bloated and better about yourself. Should you find yourself slipping into a food coma after gorging 3,000+ calories, you will need the tips in this article to get you back on track.

When you finally peel yourself out of bed after a reckless night of feasting, there are a few ways you can tackle the day. The first option is to lounge about and continue to pick at leftovers. The second option is to rise before dawn and race to take advantage of in-store Black Friday deals. Now, the third option is truly what this article is all about: getting yourself out of bed, donning your athletic clothes, and readying yourself for a workout. Continue reading for a step-by-step guide to working out the morning after Thanksgiving.

Start Slow

Whether you are a routine gym rat or someone who walks on occasion, there is no need to go hard straight out of the gate. That is especially true after you put your body through a night of excessive caloric intake. You won’t have a lot of energy and the body will have spent most of the night digesting all of that food and drink. Ease into your workout, starting with a gentle walk around the block a few times. There is no need to hit the neighborhood block in a full sprint. Once you engage in some mild cardio, you can decide how you proceed from there. 

Get In Your LISS

Low-impact steady state (LISS) aerobics can help warm up your body and elevate your heart right. When you get your blood pumping, you get your digestive system rolling. Consider pedaling on an exercise bike, or head out on a bike ride around the neighborhood. Jogging or running will cause your stomach to bounce, which isn’t something you want after a night of heavy eating. Begin your LISS at a leisurely pace for about five minutes. You’ll start to feel better at that point, and then you can increase your speed and resistance. Ideally, your aerobic workout should last 15-20 minutes. 

Time To Train

Once you finish your 15 minutes of aerobics, get ready to hit the weights for some strength training. You probably won’t have the energy for high-intensity interval training (HIIT), or even a full-body workout that leaves your muscles tired. Ideally, you want a moderate-intensity circuit that helps to target all your major muscle groups, while also working the cardiovascular system. Try the following circuit in the order as the exercises are listed. Complete the following three groups twice and your body will feel way better than it did after the big meal. 

First group:

• Bench press 3 sets of 10 reps (3×10)
• Standing rows 3×10
• Bodyweight lunges 3×10 per leg

Second group:

• Military press 3×10
• Barbell bicep curls 3×10
• Bodyweight squats 3×10

Third group:

• Tricep extensions 3×10
• Cable lat pull-downs 3×10
• Leg press 3×10

Time To Digest

Your tummy may or may not feel iffy the morning after Thanksgiving. That is why you must hydrate with water from the moment you wake up. Try your best to avoid dehydrating beverages, such as alcohol, caffeinated drinks, and soda. Replenishing the body with water will help you detox all of that alcohol, turkey, pie, and stuffing from the night before. Consider a green smoothie for breakfast, or some chia pudding or oatmeal. In addition to water, your digestive tract is begging for fresh ingredients and fiber!

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Focus on your legs and glutes with this easy resistance band workout – perfect for building lower body strength! Push yourself and feel the burn as you tone and sculpt from the comfort of home.

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By developing a stable core, you can help improve balance, reduce the risk of falls, and make everyday movement easier. If you exercise and find that your balance is suffering, engaging in regular core stability exercises may benefit your workouts. This article aims to help you achieve a stronger core, so that you can live your best life. 

The core is the center of the body and is responsible for strength and balance. Core stability, then, is the ability to keep the spine from moving during physical activity. If you walk, swim, or run, you can keep your body in line without twisting, which can increase the risk of injury. A lot of people confuse core exercises with abdominal exercises. The core muscles include the abs, but they also include the muscles that stabilize the hips, back, sides, and shoulders. Developing core strength can help reduce back pain, enhance mobility, improve balance, and protect the spine. Continue reading to learn how to do great core stability exercises.

Stability Ball Dead Bug

This exercise is a popular way to build strength and stability, which helps protect the spine. Lie flat on your back with your arms extended straight up, fingertips pointing toward the ceiling. Keep your knees bent at a 90-degree angle, so that your shins are parallel to the ground. Place a stability ball between your knees and hands, applying gentle pressure into the ball. Keep your right arm and left knee pressed into the ball while you extend your left arm and right leg away from each other. Go as low as you can while keeping your back pressed into the floor. Continue alternating sides and aim for 10 reps per side. Rest and then complete two more sets. 

Bear Hold

During this exercise, you will work your transverse abdominis and internal obliques. It also benefits lower abdominal strength and works to stabilize the hips, lumbar spine, and pelvis. Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Keep your spine in a neutral position and engage your core to lift your knees a few inches off the ground. Hold this position for 10-30 seconds, depending on your athletic ability. Keep your back straight, trying not to arch. Rest and repeat two more sets. 

Marching Glute Bridge

If you want to strengthen your abs, glutes and hamstrings, do this exercise. This is a variation of a glute bridge that is an all-around beneficial exercise for your core and back. Begin by lying flat on your back and bend your knees, planting your feet on the ground about six inches away from your buttocks. Place your arms on the ground by your sides. Engage your glutes and drive through your heels to lift your body off the ground. Don’t arch your back; rather, keep a straight line from your hips to your shoulders. Flex your right foot and then lift it off the ground, drawing your knee upward. Place your foot back on the ground. Repeat on the left side and then complete a total of 10 reps per leg, three sets in total. 

Forearm Plank With Toe Taps

This exercise focuses on core stability and hip strength. Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Lower down onto your forearms and keep your elbows in line with your body. Step your feet back to enter a low forearm plank, ensuring to keep your back flat and core engaged. Begin alternating toe taps, pushing your right foot away from the body, touching the floor, and returning to center. Repeat with the left leg and continue until you complete 10 reps per leg. Complete a total of three sets. 

BOSU Bird Dog

Bird Dog pose is a classic yoga move that focuses on stabilizing the core. You have to actively work to keep the hips square to the ground while performing the movements. This exercise takes it up a notch with a BOSU ball, which is a half-inflated exercise ball on a flat base. Set your left knee on the center of the ball and place both hands on the floor directly beneath your shoulders. Extend your right leg behind you to hip height and keep the foot flexed. Raise your left arm to shoulder height and hold the position for 20 seconds, trying your best to keep your torso square to the ground. Rest and then repeat on the other size. If you cannot do this with the BOSU ball, perform this exercise on the floor.

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If you scroll through social media, you will most likely see a lot of fitness-inspired content. Perhaps you see a girl or guy flexing in the mirror or demonstrating a workout routine you can do anywhere, any time. Other times, you might see a split screen that shows a person deadlifting in the gym with dumbbells on the left. On the right side, it may show an older person bending over to pick up groceries with ease. The caption may read, “I do this when I’m younger so I can do this when I’m older.”

That type of video is intended to inspire people to stay active throughout their lives. This form of “fitspo” speaks to the fact that not enough people practice resistance training as they get older. Engaging in resistance exercises can help keep your bones and muscles strong. Not to mention, it can help reduce the risk of sarcopenia. 

What Is Sarcopenia?

Sarcopenia is characterized by a rapid loss of muscle mass and function. Researchers note that between 5% and 16% of people over the age of 65 are living with sarcopenia. Some health experts suggest that that is a low estimation. It can affect 20% of people by age 60, and 50% of people by age 80. 

Because most people do not regularly test muscle health, knowing sarcopenia’s true presence is difficult. You cannot just look at someone and tell that they have sarcopenia, because different body types store muscle mass differently. You would need a couple advanced tests to determine changes in musculature. That is why experts stress the integration of more accessible tools for the average person. That is likely years and years away, though. 

Is Sarcopenia Preventable? 

Experts predict that sarcopenia will only become more common in the future. The reason for this prediction is due to the increasingly sedentary nature that is tied to technology. Additionally, the rapid increase in GLP-1 drugs, such as Ozempic, may indirectly cause a decline in muscle mass. Roughly 25% of patients who use GLP-1 drugs can expect to lose lean muscle mass in addition to fat, especially if they do not follow a healthy lifestyle. 

Sarcopenia is relatively common, and may become more common in the future, but that does not mean it is inevitable. It is natural to lose a little less than 1% of lean muscle mass per starting at age 30. Experts note that you can fight this with the right habits. Continue reading to learn how to reduce your risk of sarcopenia as you age. 

Eat High-Quality Protein At Every Meal

You cannot build or retain muscle if you do not consume protein. Protein requirements may vary depending on age and level of physical activity. Generally speaking, nutritionists suggest that people should consume 25-30 grams of protein at each meal to promote healthy muscles. Spacing out your protein can ensure that your body receives a steady source of amino acids, which are necessary for building muscle. Most Americans, however, tend to eat most of their protein at dinner. Great sources of protein include quinoa, legumes, pea protein, tempeh, tofu, wild caught fish, some vegetables, and whole grains. 

Strength Train A Couple Times Per Week

Cardiovascular exercise benefits heart health and can improve circulation, but strength training is necessary to maintain muscle protein synthesis (new muscle growth). You can do resistance training with or without weights, for example, bodyweight squats, push-ups, pull-ups, etc. Ideally, experts encourage two to three days of resistance training per week to encourage optimal muscle strength and function. Split up workouts to focus on different muscle groups, such as upper-body day, lower-body day, and full-body day. You can level up your workouts as you progress. For example, you may start with a barbell squat without weights. A couple weeks later, you may find that you have a 25-pound plate on each side of the bar. Kettlebell exercises are also great full-body workouts that can also increase core strength. The main thing is to be consistent to maintain your progress. 

Take Recovery Seriously

If you take your workouts seriously, then you should do the same for your recovery. You don’t just bounce back after a workout if you don’t practice the proper recovery methods. The body requires time to heal and get stronger. Treat recovery days the same way you treat workout days. Make sure that you stretch, tend to sore muscles, and sleep enough each night and you will see a huge difference. 

If you plan on combating muscle loss that comes with age, make sure to engage in resistance training, eat enough protein, and optimize your recovery. The more you prioritize strength as you age, the better off you’ll be later on in life. You’ll be able to have more independence to do the things you want to do!

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Health experts suggest that about 25% of American adults do not get enough sleep every night. Failure to log enough sleep can increase the risk of fatigue and make it harder to focus. Prolonged periods of insufficient sleep can also lead to the development of chronic health conditions. 

A recent study from the University of Otago in New Zealand suggests that regular intervals of low-intensity resistance training in the evening may improve sleep. Researchers noted a link between short bursts of nightly strength training and an extra half hour of sleep. Although a lot of people engage in physical activity, a large percentage of the population does not. If those people only knew that they don’t need to exercise like crazy to improve sleep quality, they may be more inclined to exercise. 

What Type Of Exercise Did The Study Look At?

The study authors determined that daytime exercise can promote better sleep. What researchers wanted to know is if performing short bouts of low-intensity exercise at night had similar benefits. Since people sit for the majority of the day, exercising at night may support better sleep. In order to answer this question, researchers recruited 28 people, mostly women, with an average age of 25. 

Participants came into the lab for two sessions. During the first session, participants sat for four hours and watched TV. In the second session, they broke up that four-hour block of sitting with three minutes of resistance exercises every 30 minutes. Researchers had participants engage in squats, as that exercise uses the body’s largest muscles and does not require gym equipment or space. 

Participants went home and researchers monitored their sleep remotely. Study authors found that when the participants sat all evening, they slept about 27 minutes less than when they did activity breaks. The extra sleep moved the majority of the participants’ sleep duration from below to within the recommended sleep guidelines. Researchers also found that sleep quality remained the same, which is a good finding. The reason for that is that previous studies found that exercising too late at night can disrupt sleep. 

Does Nighttime Exercise Benefit Sleep?

As previously mentioned, the existing research about exercise’s effects on sleep shows varying results. Some studies suggest that exercising at night, especially if it is an intense workout, can make it more difficult to fall asleep. That is because intense movements can elevate body temperature and stress levels. A review from 2019 found that vigorous nighttime exercise potentially reduced nightly sleep. That was only if people engaged in that exercise within one hour of bedtime. 

Another meta-analysis from 2022 found that any type of movement in the evening could potentially improve sleep quality and length. Low-intensity exercise, however, seemed to shorten sleep latency, i.e. the amount of time it takes to fall asleep. The new study cannot determine if short bouts of low-intensity exercise caused people to sleep more. The findings, however, indicate that this topic may need to be revisited for optimal sleep hygiene recommendations. 

Finally, for people who tend to sit on the couch all evening, short bouts of exercise may be attainable. You do not need to rely on sleep medications when you can engage in five-minute exercise breaks every 30 minutes. Because the study mostly involved younger females, more research is necessary with different demographics to confirm the results across all ages and genders.

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Standing core exercises are a good addition to your routine. They’re beginner friendly and most importantly, they can improve posture and balance!

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