The liver may not be the body’s largest organ, but it is one of the most important ones, making it paramount to keep it as healthy as possible. The American Liver Foundation conducted a study that concluded that 100 million U.S. citizens had some form of liver disease. An estimated 1.8% of the population has been diagnosed with liver disease. An additional 80-100 million adults had a fatty liver, but were unaware of their condition. 

What do those liver statistics have to do with yoga? Well, different yoga asanas can benefit the liver in myriad ways, stretching it or allowing more oxygen flow to the organ. Continue reading to learn how these yoga asanas benefit the liver and how to do them correctly. 

Ardha Matsyendrasana

Also known as King of the Fish pose, this is thought to benefit a damaged liver. By putting pressure on the liver, this pose helps to strengthen and stimulate a liver that suffers from apoptosis, fibrosis, inflammation, and stress. If you are currently undergoing a medical intervention for your liver, consider avoiding this pose so that you don’t put unnecessary stress on the liver. 

To do the pose, sit down on the floor with your legs extended out in front of you. Bend your right leg at the knee and bring your foot back toward your left buttocks. Bend your left leg to raise your knee and then step your left foot over your right knee, placing it on the floor. Twist to your left, crossing your right arm over the outside of your left thigh. Maintain this posture for 30 seconds, breathing deeply throughout, before returning to the center. Repeat on the other side. 

Gomukhasana

The more common name for this pose is Cow Face pose, which is great for correcting poor posture. It is also a great pose if you have fatty liver or cirrhosis. If you have liver cirrhosis, blood flow and oxygenation is prevented by scar tissue. The liver can no longer remove toxins or pathogenic bacteria, nor can it metabolize fats. Practicing this pose can help stimulate the liver, which promotes oxygenation and blood flow to the organ. 

Sit on a chair and ground both of your feet. Lift your right arm up towards the ceiling and bend at the elbow to bring your hand between your shoulder blades. Bring your left arm by your left side, bend at the elbow, and reach your left hand towards your right hand between your shoulder blades. Try to clasp your hands, but do not force yourself to experience discomfort. You can use a towel to bridge the gap if needed. Hold this pose for 30 seconds and then switch sides to repeat.

Kapalbhati Pranayama

Pranayama is a type of breathing exercise that helps to boost the health of the liver, especially in those with cirrhosis, jaundice, or hepatitis. Kapalbhati pranayama, or Yoga Skull Shining Breathing Exercise, works to stimulate the liver and aid the functionality of the spleen. 

This breathing exercise works best when you sit up straight in a cross-legged position, ideally on an even surface. The goal of this breathing exercise is to inhale deeply and breathe out with force through your nostrils every time. Your main focus should be on exhalation, forcing all of your air out with each exhale. Isolate your abdominals for this breathing exercise to expel that air. For this to be effective, practice for at least 15 minutes daily. 

Dhanurasana 

Also known as Bow pose, this asana is beneficial for people who suffer from fatty liver disease. It works to stretch, strengthen, and stimulate the liver, helping the body use the fat deposits in it as a source of energy. 

Lie facedown on your mat with your arms by your sides. Take a few breaths in this position before lifting your arms and legs off the mat, engaging your glutes and lower back muscles. Bend your right leg toward your right hand and grab the outside of your shin. Do the same with your left leg. Lift your chest and arch up like a bow. Hold for three deep breaths and then relax. Repeat two more times.

Naukasana

Naukasana, or Boat pose, is an effective asana to help strengthen your core. It also works to stimulate and strengthen the liver, allowing it to clean the harmful toxins from the body. Practicing it regularly can aid liver function. 

Start by sitting up straight with your legs extended straight out in front of you. Bend your knees so that the soles of your feet are planted on the ground. Lean back slowly and simultaneously extend your feet up, creating a “V” shape between your torso and thighs. You can have your shins remain parallel to the ground. Reach your arms past your thighs and keep your back straight. Hold this pose for 30 seconds before returning to the starting position.

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A significant number of women belong to the status of menopause and beyond. For this reason, a lot of research goes into developing the best comprehensive health program for them, including exercise, lifestyle modifications, and dietary recommendations. Exercise is integral to staying healthy during menopause, as it can help maintain muscle and bone mass.

The best exercise program for menopausal women includes aerobic activity, strength training, and balance exercise. Aim for at least two hours and 30 minutes of moderately-intense physical activity per week. Other exercises, such as deep breathing, yoga, and stretching, can help menopausal women manage stress, which can help mitigate the symptoms of menopause. Exercise just happens to be one of the most powerful mitigators. 

Before we detail the best tips for exercising during menopause, keep in mind that everyone is different. One exercise program may work for some, but not others. Find a routine that feels good for your body as you jump-start a more active menopausal lifestyle. 

Start Slow

It is never too late and it is never a bad idea to start an exercise program. A 20-minute walk around the neighborhood is a great place to start. The key to exercising is to start slow and gradually increase both the time and intensity of your workouts. Again, start with 10- or 20-minute workouts twice a week and build from there. Building the exercise habit and enjoying the activity is more important than you realize. 

Train Balance And Stability

According to a review from 2023, balance is just as important as strength training if you want to reduce your risk of falls. Taking a tumble can be more serious in your later years, with around 20% of falls in older adults having serious effects, such as fracture or head injury. Such an injury in your older years can decrease your ability to live independently. That is why fitness experts encourage balance training, such as standing on one foot while brushing your teeth. Yoga and Pilates can go a long way in strengthening your core and improving flexibility and balance.

Focus On Building Muscle

Strengthening your muscles is just as important as enhancing balance, stability, and flexibility. After menopause, you may be at an increased risk for fractures and osteoporosis, primarily because o f bone loss and weight gain in the belly area. The goal should be to both build and preserve lean muscles mass and maintain bone health. The primary exercises that aid everyday habits include squats, hinge movements (glute bridges or deadlifts), lunges, pushes (push-ups or overhead presses), carries (farmer’s walk), and pulls (rows or pull-ups). If you are unfamiliar with strength training, it can be beneficial to get a personal trainer for a few sessions to learn how to correctly do the exercises. Then you can engage in various workouts on your own.

Prioritize Recovery

The work you do after your workouts is equally as important as the workouts themselves. Proper recovery is necessary for your body to function at its best, no matter where you are at in life. After an exhausting workout, you may find that you require more time to recover than you did 10 years prior. Recovery is different for many people. One person may require one or two days off between workouts, while another person may just need some stretching to get a good night’s rest. 

Your diet also plays a role in your ability to recover after exercising. Consuming sufficient protein is necessary if you work out regularly because it helps maintain muscle mass. Giving the body amino acids can help repair and rebuild your muscles. Aim to consume about five to six-and-a-half ounces of protein per day from various sources to give your muscles essential amino acids and other nutrients necessary for growth. Scatter your protein sources throughout the day for best results. 

Take Your Cardio Up A Notch

According to research, people who have higher estrogen levels have a lower risk of developing heart disease than those who have lower levels. Estrogen levels decline during menopause, meaning your protection against heart disease does as well. Women who exit menopause have a higher risk of developing heart attacks, coronary artery disease, and heart failure than their younger counterparts. Studies suggest that high-intensity interval training (HIIT) and sprint interval training (SIT) are your best bets during menopause. During these workouts, you increase your rate to its upper levels and then recover during rest periods. That increases your ability to work and recover at healthier levels. It also helps to enhance your endurance!

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Several surveys revealed that the average American spends about 7.7 hours of their day sitting. With cubicle and work-from-home jobs in full-swing, sitting is just a part of modern day work. Some people try to counteract hours in the chair by purchasing a standing desk. Others try to sit on exercise balls or kneeling chairs to better correct posture. Nevertheless, all of that sitting can create tension in the hip flexors and lower back. 

After a long day of sitting, most people continue to sit on the couch or in the dining room, either watching TV or hunching over their phone. Even self-care hobbies like journaling or meditation involve sitting! Although long periods of sitting may be inevitable, you can engage in a few simple techniques to mitigate the negative effects of sitting. In this article, we will go over a few strategies that may help reduce pain and improve posture. 

The Health Risks Of Sitting For Long Periods

According to the Centers for Disease Control and Prevention (CDC), a sedentary lifestyle increases the risk of heart disease, cancer, and type 2 diabetes. Contrarily, those who sit less report fewer instances of these chronic health conditions. They also experience better mood and sleep quality, in addition to an overall enhancement of daily functioning. 

In 2020, the World Health Organization (WHO) indicated that lower back pain impacted 619 million people worldwide. Health experts estimate that this number will reach 843 million by 2050. Lower back pain usually begins with stiffness, particularly in the hips and along the spine. It is the leading cause of disability globally and affects people across all ages and genders. 

Pain is complex, and there are limited solutions to the way people process it. Since standing all day is not an option for everyone and can also lead to pain, we hope the following strategies help ease stiffness and reduce lower back pain from sitting.

Strengthen Your Core

Not only does a stronger core contribute to better balance, but it also helps support your torso while seated. Increasing core strength supports the spine and reduces strain on joints and intervertebral discs. One study monitored 30 participants with lower back pain who engaged in a five-week core strengthening program. At the end of the study, everyone reported a significant reduction in pain and muscle fatigue after performing seated tasks. 

Optimize Your Desk Setup

Ideally, your chair should support your back and you should be able to rest your feet flat on the floor. Your knees should be in line or slightly lower than your hips. Reduce strain on the neck by having your screen be at eye level and an arm’s length away. Consider investing in lumbar supporters, footrests, or monitor stands if you spend a lot of time at your desk. A standing desk can also be beneficial so that you can change positions throughout the day. 

Stay Active

You don’t have to jog in place while checking emails; rather, counteract your sitting by moving your body. Health experts suggest 150-300 minutes of moderate-intensity exercise every week. You can supplement this time with resistance training and mobility workouts to counteract all the sitting you do. It can be highly beneficial to flow through a series of yoga poses, engage in water aerobics, or take part in Zumba classes. A little movement goes a long way, with a short walk on your lunch break providing great benefits.

Take Movement Breaks

According to research, two hours of continuous sitting can trigger immediate lower back pain or general discomfort. Your ability to solve problems may be impacted by this sitting! Get out of your chair every 30 minutes to help prevent some of these issues. Engage in some squats, a full-body stretch, or even pace while on a phone call. Consider a few hip stretches or some foam rolling to reduce pain in your hip flexors. 

Be Mindful Of Your Sitting Habits

While you are seated at work, take note of your posture. Are your shoulders slouched? Are your legs crossed? Are you leaning to one side to compensate for pain on the other? These observations may indicate that you need to improve your work set up to reduce pain. You may even require an ergonomic assessment or visit to your health care provider to prevent back pain, especially sciatica. Early intervention is essential, so tackle the issue before it becomes a serious problem.

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

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

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

Standing Calf Stretch

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

Chair Hamstring Stretch

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

Office Chair Hip Flexor Stretch

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

Seated Back Stretch

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

Seated Shoulder Stretch

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

Seated Upper Trap Stretch

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

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

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

Standing Rotation

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

Standing Cat Cow

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

Lunge And Twist

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

Standing Rotation And Squat

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

Side Lunge Pulse

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

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There are two types of people in this world: people with tight hips and liars. Most people have hip pain and don’t even know it, or worse, they don’t admit it. Due to the sedentary lifestyles that many people lead, hip pain is very common. All that sitting at your desk doesn’t do your hips or lower back any favors. 

Sitting isn’t the only reason for your tight hips. One cause is lack of internal and external range of motion, which prevents the hip joint from moving properly. Another cause is lack of strength in the quadriceps, hamstrings, or both. If you want better hip mobility and improved range of motion, you have to engage in various planes of movement. The following exercises are low-impact and aim to take your hips through a variety of movements. Doing so can help improve hip mobility, while simultaneously strengthening and lengthening the surrounding muscles. 

Lying Hamstring Stretch

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back before you lean your torso back to have your back flat on the couch. While leaning back, bring your right knee up toward your chest, but keep your left foot on the floor. Extend your right foot toward the sky and reach behind your thigh to pull your leg toward you. Hold for two to three seconds, bend your knee, and then straighten it again for two to three seconds. Continue to do this 10 times before you switch sides. 

Three-Way Hip Stretch

Begin on your mat or carpet in a half-kneeling position by stepping your left foot forward and bending your left knee at a 90-degree angle. Your right knee should be on the ground and toes tucked behind you. Place a cushion under your right knee if necessary. Lean forward as much as you can so that your knee is directly over your toes. Lean back and repeat a total of 10 times. Next, move your left foot to the left so it makes a 45-degree angle to your body. Repeat the same leaning back and forth movement 10 times before stepping your left foot out to the side to make a 90-degree angle to your body. Repeat the same leaning back and forth movement 10 times and then switch to the right leg. 

90/90 Hip Switch

Sit down on the ground with your left knee bent in front of you at a 90-degree angle and the other knee bent behind you at a 90-degree angle. Your left foot should be touching your right thigh just above the knee. Lift both knees up at the same time and turn to face your right leg behind you. Keep the heels planted on the ground and fully drop your knees to now make your right leg the front leg. Continue alternating back and forth a total of 10-20 times. You can place your hands on the ground behind you for support. 

The Figure Four

Sit on the edge of a couch with your legs bent and feet planted flat on the floor. Make sure you have enough room to lean back onto the couch. Cross your left ankle over your right knee and then lift your right foot off the floor, drawing your knee to your chest. Reach behind your hamstring to pull it closer until you feel a stretch in the outer left hip and glute. Keep your lower back on the couch as you do this and hold the position for 30 seconds. Repeat on the other leg. 

Half-Kneeling Hip Flexor Stretch

Begin in a half-kneeling position by stepping your left foot forward and bending your knee at a 90-degree angle. Keep your right knee bent and on the ground with your toes tucked behind you. Raise your right arm overhead, take a deep breath in, and bend your torso to the left. You should feel a stretch along the front of your hip and in your oblique. Hold for 30 seconds and then repeat on the other side. 

Frog Pose To Child’s Pose

To enter frog pose, begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Slowly move your knees out away from each other. When you feel that stretch in the inner thighs, stop in this potion to allow your muscles time to relax. Don’t move your knees outward if you feel pain. Turn your feet out to the sides so that the inner edges of your feet, ankles, and knees are touching the ground. Stretch your arms forward, keeping your palms on the ground. Learn forward to lift your feet off the ground and close together. Rest the tops of your feet on the ground to enter child’s pose. Alternate between these two poses slowly 10 times. 

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High-intensity interval training (HIIT) and plyometric exercises are typically high-impact, fast-paced movements. Burpees, broad jumps, and other similar exercises fall into this category, but they aren’t accessible for everyone. So what do you do if you want to enjoy this type of workout but lack the ability to do these moves? Fortunately, there are many plyometric exercises made for people of all ages and fitness levels. 

Plyometrics are physical movements that involve the rapid stretching and contracting of muscles. They are feasible for all levels of fitness and abilities, and especially beneficial for seniors. Engaging in regular cardiovascular workouts can protect the heart and brain, ultimately reducing your risk of age-related conditions.

Benefits Of Plyometrics For Seniors

By improving and increasing strength and performance, you can move more easily and comfortably as you age. Not only does this help you live an independent lifestyle, but it also increases muscle mass, which can reduce your risk of sarcopenia, or age-related loss of muscle mass. Plyometrics also enhance joint health and promote better mobility, which can help you carry out everyday movements. A 2020 study found that plyometric exercises were more effective for strengthening muscles and improving functional fitness than regular resistance training, especially for older adults. Learn about the best plyometric exercises for older adults below. 

Step-Ups

Step-ups work to increase leg strength and stability, and they are particularly beneficial for elderly people who have a higher risk of bone-related issues. Practicing this exercise can make simple things, like walking up and down stairs, a lot easier to do. Stand up straight in front of a bench or box with your arms by your sides. Step your right foot up onto the bench/box so that your knee is bent at a 90-degree angle. You can start with a lower step if you want. Engage your right glute, drive through your heel, and press your left toes off the floor. Don’t bring your left foot on the bench until it is even with your right foot. Return your left foot to the floor and complete all your reps before switching sides. Complete three sets of 10 reps per leg. 

Lateral Bound

Engaging in dynamic side-to-side movements can help improve stability by building up those muscles. Seniors should incorporate lateral bounds into their fitness routine to help avoid slips, falls, and accidents. Begin with all of your weight on your left leg, knee slightly bent. Your right foot can touch or hover above the ground. Press through your left heel to push off your left leg and jump to your right, landing softly on your right foot. Make sure to keep your hips back and core stabilized when you land. Immediately reverse the movement and continue alternating. Complete three sets of 10 reps per leg. 

Squat Jump

Squat jumps help you build lower-body strength, which can help you stand up from a sitting position with ease. This exercise also makes going up and down the stairs a lot easier. Stand up straight with your feet hip-distance apart and toes pointed out slightly. Sit back into a squat, keeping your back straight and core and glutes engaged. From the bottom of your squat, explode off the ground, driving through your heels to jump forward. Make sure to land safely with your knees bent. Complete three sets of 10 jumps. 

Box Jump

This takes the previous exercise up a notch! These strengthen your leg muscles and help enhance coordination. Don’t worry, you can start with a small step-up platform before jumping onto a box or bench if that intimidates you. Stand facing a step up platform, box, or bench and keep your feet hip-distance apart. Bend your knees to sit back into a quarter squat and bring both arms behind you. In a fluid, explosive movement, swing your arms forward as you jump up onto the box or bench. Make sure to land softly with your knees bent. Straighten your legs and then step down from the box. Complete three sets of eight to 10 jumps.

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You don’t have to give up your running habit just because the temperatures drop during winter. In fact, most athletes prefer the chill of the cold while they run, and it comes with a range of health benefits as well. The American College of Sports Medicine states that it is safe to run in cold temperatures that go down to as low as -7 degrees Fahrenheit. As long as you wear the right clothes and take precautions, you can enjoy running and avoid illness and injury.

Now, if the conditions are dangerous (think icy roads or negative temperatures), you can always hop on a treadmill and remain indoors. If you have exercise-induced asthma, running indoors is better and safer than inhaling the dry, cold winter air too quickly. For most healthy athletes or running enthusiasts, though, running outside in the cold is safe. Continue reading to learn about a few health benefits of running in the cold. 

Benefits Of Running In Cold Weather

You don’t need to put on the giant puffer jacket and three layers of pants to go outside in the cold. The frigid air may not motivate you to work out, but the cold weather actually encourages the release of endorphins, the body’s natural mood boosters. That’s why a lot of people hop in ice baths these days! 

Going outside for a run in the cold may also help you combat the symptoms of seasonal affective disorder. Not only that, but running in cold weather also causes the body to burn more calories, as it has to work harder to maintain its core temperature. Studies have shown that running in cold weather can activate brown fat, which works to accelerate metabolism. That’s all great, but how do you stay warm while running in cold weather? We’ll detail that below.

Always Warm Up

When the weather is cold, the last thing you want to do is run out of the door without properly warming up. That brisk air is not kind to muscles that you don’t properly stretch and activate prior to exercise. The combination of cold weather and reduced air pressure causes joint tissues to expand, which ultimately restricts movement. Plus, you can easily experience spasms or cramps if you don’t properly warm up. Engage in dynamic stretching to flood your muscles with oxygen before your workout. Think of doing some range of motion drills, lunges, high knees, and butt kicks. 

Layer Up

If you know anything about being comfortable in the cold, layering is the ticket. The National Ski Patrol encourages people to wear moisture-wicking material against your skin, followed by an insulated middle layer, and then an outer shell to block the wind. When you layer appropriately, you can effectively protect yourself from wind chill. Moisture-wicking materials also prevent overheating! Runners like to wear polypropylene clothes when running because it helps to keep them dry and warm. You may also want to consider gloves, a beanie, headband, or earmuffs to keep your head/ears warm. 

Hydrate Properly

For some reason, people think that they only need to hydrate when temperatures are scorching outside. No matter the temperature, hydrating before, during, and after exercise, is crucial. You still sweat in cold weather and because the cold air is drier than warm air, hydrating properly will keep you safe during your run. You also breathe at a higher rate, which releases more moisture from the body. Aim to drink eight fluid ounces of water 20 to 30 minutes before your run, seven to 10 ounces every 20 minutes while running and another eight ounces 30 minutes after your run. Drinking water is great, but consider hydrating with electrolyte-rich beverages as well to regulate body temperature and keep energy levels up.

Protect Your Breathing

Even the most experienced of runners can experience breathing problems while exercising in the cold winter weather. Wind chill and temperature of the air will dictate whether or not you have to protect your mouth with a ski mask, muffler, or gaiter during your run. If the temperature drops to single digits, it is better to breathe through a mask or scarf, according to trainers. That will prepare the lungs for the cool air because you don’t want to hurt your lungs with frigid air. An expert tip is to wrap a lightweight scar around the lower face and nose. That isn’t as effective as a face mask, but it does the job. Lastly, breathe through your nose instead of your mouth to lessen breathing difficulties.

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When you hear the word “trauma,” what is your immediate reaction? If you are like most people, you probably think of serious accidents, abuse, or war-torn countries. Anybody can experience trauma because anything that threatens safety or well-being can be traumatizing. It overwhelms the capacity to cope or respond and leaves a sense of hopelessness or fear. 

Psychiatrists define trauma as an imprint left by an experience on the mind, body, or brain. It is not a singular event that took place at one point during your life. It can cause emotional tension and you can store that tension in various parts of the body. Storing this tension can affect your physical, mental, and emotional well-being. This tension can manifest in the form of headaches, jaw pain, tight shoulder muscles, heart palpitations, sweaty palms, and more. Continue reading to learn about how you can release those difficult emotions through a series of yoga poses.

Lion Pose

This pose works to relieve the emotional pain and tension you may store in your facial muscles and jaw area. Oftentimes, these are the areas that hold tension caused by panic and anxiety. Sit up straight in a cross-legged position, or kneel down and sit back onto your heels. Lean forward and place your hands on the ground in front of you, keeping your back straight. Take a deep breath in through the nose and exhale out through the mouth by opening it wide while simultaneously stretching out your tongue. Let out a loud roar or “ha” sound during this release. Repeat the pose as many times as you’d like. Just avoid this pose if you have a sore jaw, face, or neck.

Pyramid Pose

Pyramid pose stretches the hamstrings in order to release any residual stubborn emotional pain, which is often caused by fight or flight mode. Begin in a standing position with your feet hip-distance apart. Separate your feet so that they are about three to four feet apart, entering a wide stance. Take a deep breath in and press your feet firmly into the ground. Tuck your tailbone and engage your lower abdomen as you square your hips over your left leg and interlace your fingers behind your back. Exhale as you hinge at the hips to bend forward over your left leg, bring your chest to your thigh. If you need support, place your hands above your left knee. Hold this position for 15 seconds to a minute and then repeat on the other side.

Pond Pose

This pose works to relax the abdominal muscles in order to help remove any imbalances, which occur when your sense of self isn’t safe, in the solar plexus. Lie flat on your back and extend your arms overhead. Lengthen your spine and take a deep inhale, allowing your belly to rise up. Exhale fully and engage your abdomen to return to the starting position. This is an elongating pose and you can hold it for as long as is comfortable for you. 

Bound Angle Pose

Opening up the hips in bound angle pose works to release uncomfortable emotions that you store there. The hips are near the second chakra, which governs creativity, sensuality, and the emotional body. Sit up straight with your legs extended out in front of you. Bend your knees and draw your heels as close to your groin as you comfortably can. Let your knees fall out to the sides and bring the soles of your feet together. Allow gravity to let your legs fall closer to the ground. Hold this pose anywhere between one to five minutes and then return to the starting position. 

Upward Facing Dog

This pose helps to stretch the upper body, which stimulates the throat chakra and helps clear out traumatic energy. That energy tends to result from the suppression of your inner voice. Begin lying face down on your mat and make sure the tops of your feet are on the mat. Bend your arms and place your palms on either side of you by your chest. Engage your chest muscles and glutes as you press up, opening your chest to the wall and drawing your shoulder blades back. At the apex of the pose, your arms should be straight and your gaze up towards the ceiling. Hold this pose from 15 to 30 seconds and then release.

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

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

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

5 Exercises To Try On Your Next Flight

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

Seated Marches

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

Heel Raises

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

Seated Hamstring Stretch

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

Seated Ankle Pumps

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

Piriformis Stretch

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

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