It may seem like stronger arms and shoulders are just for display, but they are not. Strengthening these muscles can help you move luggage while traveling, push doors open or pull them shut, or even pick up children or grandchildren. Perhaps you want to protect against bone loss or have an easier time swinging a pickleball racket. Whatever your goals are, strengthening your arms and shoulders can help you out.

For many years, dumbbells have been the go-to weight options for strengthening arms, shoulders, chest, back, and more. People still use dumbbells every day; just go to the gym and you’ll see them in action. Switching to a resistance or elastic band provides a more unique challenge for your muscles. Plus, you can use them whether you have a gym membership or not. 

Using a resistance band can help increase range of motion and resistance throughout the exercises you do. Dumbbells provide constant resistance, meaning the tension doesn’t change at any point during the exercise. Resistance bands offer variable resistance, so the level of difficulty varies depending on where you are in the given exercise. The more you stretch, the more tension your muscles have to overcome. If you are ready to test the waters of resistance and strengthen your arms and shoulders, engage in the following exercises. Just make sure that you do a quick five-minute warm-up before you start the exercises.

Banded Push-Up

Begin in a kneeling position on the floor, gripping both ends of the resistance band. Bring it over your head and behind your back, ensuring it is secure against your upper back. Place your hands flat on the floor in front of you so that they are directly beneath your shoulders. You can engage in kneeling push-ups, or extend your feet back to do regular push-ups. Once you step your feet back and enter a high plank position, you can begin your push-ups. Make sure to keep your elbows close to your body and core tight as you lower down. Engage your chest, shoulders, and triceps to press back up. Complete three sets of 10-12 reps. 

Overhead Tricep Extension

Start in a standing position and open the resistance band into a large loop. Step both feet on the bottom half, so that the band is under the arches of your feet. Grip the upper part of the band, keeping your hands together near your chest and palms facing forward. From here, press the band straight overhead. Slowly lower your hands behind your head until your forearms are parallel to the ground. Engage your triceps to straighten your arms, keeping your elbows close to the side of your head throughout. Complete three sets of 10-12 reps. 

Steeple Press

Start in a standing position just as you did in the previous exercise. Grip the upper half of the band in each hand, facing your palms up. Flip your palms down to roll the band around your hands. The more times you roll your hands around the band, the greater the resistance will be. Bring your hands together in a prayer position in the center of your chest. Keep your palms together as you press your arms overhead until they are fully extended. Pause for a second before returning them to the starting position. Complete three sets of 10-12 reps. 

Bow And Arrow

Begin in a standing position, holding the resistance band in front of your chest at shoulder height. Extend your arms out in front of you and keep your palms facing the floor, holding one end of the resistance band in each hand. Keep your right arm extended as you pull your left elbow straight back, squeezing your trap and lat. Hold and then release back to the starting position. Complete 10-12 reps and then switch sides. Complete a total of three sets, 10-12 reps per side.

Standing Bear Hugs

Stand up straight with your feet shoulder-width apart. Grab both ends of the resistance band and bring it over your head and behind your back. Secure the band against your upper back just under your shoulder blades. Extend your arms out to the sides and then press your arms forward and around an imaginary tree. Keep your palms facing down and elbows slightly bent throughout the exercise. Return to the starting position. Complete three sets of 10-12 reps.

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From diet and alternative remedies to deep breathing and exercise, many things can boost immune function. A new study found that short bouts of exercise (just 15 minutes at a time) can improve the immune system. The findings come from the American Physiology Summit, which recently took place in Long Beach, CA. Short bursts of exercise increased the activity of natural killer (NK) cells, which are white blood cells that fight both cancerous and infected cells in the body.

As of right now, the study has not been published in a peer-reviewed journal. Even still, this isn’t the first study linking exercise to higher levels of NK cells in the bloodstream. Additionally, the number of NK cells appears to increase just minutes after engaging in physical activity. Researchers from the new study said that findings only add to the growing mound of evidence that increasing NK cells may offer better protection against diseases and infections. That is why short bouts of exercise are enough to activate the immune system and increase NK cells in the bloodstream.

15 Minutes Of Exercise May Improve Immunity

The recent study involved 10 participants between the ages of 18 and 40, making it a very small study. Each participant rode a stationary bicycle for 30 minutes at moderate intensity. Before the participants started cycling, the researchers drew blood samples. The researchers drew more blood after 15 minutes on the bike, and then again after 30 minutes on the bike. After 15 minutes of cycling, researchers observed that levels of NK cells increased. They did not continue to increase after 30 minutes of cycling. Researchers note that these findings suggest that 15 minutes of physical activity is enough to boost NK cell production, which aids immunity.

How Do NK Cells Keep You Healthy?

NK cells do not require previous exposure to a pathogen to identify and attack it, which makes them different to other immune cells. NK cells help destroy infected and diseased cells, such as cancer cells. These cells are always on the lookout for malignant cells, meaning that higher levels of NK cells in the body may improve the prognosis of different types of cancer. One report found that different NK cells were associated with survival in people with colorectal cancer. 

Exercises Boosts Immunity In Other Ways

In addition to boosting NK cells in the body, physical activity causes the body temperature to rise. Most viruses and bacteria can easily survive in normal body temperature. Research states that heat makes it harder for these viruses to survive. Physical activity also helps to lower stress levels, and lower levels of cortisol has been linked to better immune function. Reducing stress levels can also improve symptoms of depression and anxiety. Depression and stress can lead to chronic inflammation, which impacts the body’s ability to fight off infections. 

Conclusion

Prolonged bouts of intense exercise can suppress immune function, which is why allowing the body to rest between workouts is paramount. Create a thoughtful approach to your exercise regimen, with the goal of exercising regularly with proper rest and recovery time. Keep in mind that just 15 minutes of exercise can help improve immune function by enhancing the production of NK cells. Elevated levels of these white blood cells can help fight infected or cancerous cells in the body, which may offer better protection against diseases and infections.

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Self-care is a buzzword that comes up a lot in the emotional and mental health spheres. More than just a wellness term, self-care is often a key component to any activity that helps you make your body feel better. Think of self-care for atopic dermatitis like alternative remedies that help lessen your need for medication in the long run.

What Is Atopic Dermatitis?

Atopica dermatitis (eczema) is a skin condition that causes dry, inflamed, and itchy skin. It is very common in young children, but it can occur at any age. Atopic dermatitis is a chronic condition that can flare up occasionally, causing red, irritated areas on the skin. Although it is irritating, atopic dermatitis is not contagious. Moisturizing regularly and following an anti-inflammatory diet, among other things, can help reduce the risk of flare-ups and irritation. Continue reading to learn more about some science-backed self-care tips of atopic dermatitis. 

Moisturize Twice A Day

Dermatologists encourage people with atopic dermatitis to moisturize within three to five minutes after a bath or shower. The reason for this is because the moisturizer helps to lock in moisture when the skin is still slightly damp. That creates a protective barrier and allows your skin to heal. Not all moisturizers are beneficial, with some being better than others for eczema-prone skin. Choose a moisturizer that is dye- and fragrance-free, and consider a skin barrier cream, which contains lipids and ceramides, both of which are present in a healthy skin barrier. Moisturizers that feel “greasy” are usually the most effective at protecting the skin.

Take Shorter, Cooler Showers

You don’t have to think about conserving water just because you have atopic dermatitis. That said, dry skin (a common trigger of atopic dermatitis) is commonly caused by hot water, especially if you are in it for a long time. When you shower in cool or warm water (not hot), the water is less likely to dry out your skin. Another tip is to limit the time you spend in a bath or shower to about five to 10 minutes maximum. Too much time in the water can irritate the skin. If you have a flare-up, a lukewarm oatmeal bath will help soothe the skin.

Try An Anti-Inflammatory Diet

Inflammation is a healthy response to injury or infection, helping to heal the body. In people with atopic dermatitis, the immune system remains triggered, even when there is no infection or injury. That excess inflammation is a contributing factor to atopic dermatitis. The foods you eat can either help or harm inflammation levels, regardless of overall health. Dietary strategies, such as adopting an anti-inflammatory diet, may help relieve symptoms. It isn’t a specific diet; rather, it is an eating pattern that focuses on more foods that help reduce inflammatory markers in the body. Click here to learn more about an anti-inflammatory diet. 

Use Gentle, Fragrance-Free Cleansers

Certain hand soaps, dish soaps, and face or body washes, especially those with fragrances. Soaps can remove the natural oils on the skin, and damage it as well. Mild, fragrance-free soaps or cleansers are the best for sensitive skin, or for people with atopic dermatitis. Try experimenting with non-soap cleansers that do not contain dyes, fragrances, sulfates, or alcohol, all of which can increase the risk of flare-ups. 

Find Ways To Reduce Stress

Stress affects many aspects of your health, and is a common trigger for atopic dermatitis symptoms. Finding effective ways to manage stress can not only benefit your mental health, but also your atopic dermatitis. Mindfulness is a great technique to help manage stress, as it helps you focus on the present moment. There’s no sense in worrying about the past or future when you can only control the present. Scientific studies have proven that practicing mindfulness regularly can reduce atopic dermatitis flare-ups. Along with lowering stress, mindfulness can help reduce itch perception, which triggers the urge to scratch. Meditation, journaling, and yoga are three great ways to practice mindfulness. 

Exercise is another great way to ease stress, but it isn’t advised for everyone with atopic dermatitis. Too much heat and sweat can increase itching and inflammation. Some helpful ways to exercise with atopic dermatitis include:

• Wearing loose, cotton clothes, which are less irritating than moisture-wicking fabrics
• Choosing activities that elevate your heart rate without making you sweat as much, such as Pilates
• Moisturizing your skin before and after your workout, and showering in lukewarm or cool water after a workout
• Making sure to hydrate with plenty of water during exercise to keep the body and skin hydrated
• Doing workouts indoors in climate-controlled environments so as not to heat up too much

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

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

The 4 Best Exercises For Low Back Pain

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

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

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

Summary

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

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

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

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You can go to the gym, hop on the treadmill, exercise bike, or elliptical for 45-60 minutes. There is nothing wrong with that, and many people enjoy the camaraderie of the gym. If you don’t have a gym membership, though, you can still lace up those sneakers, put on some workout attire, and get a workout in without leaving the house. 

Sometimes, there isn’t enough time in the day to make it to the gym. Not to mention, it is an extra expense, which is pointless if you don’t make use of the gym. With a little space and the ability to push yourself, you can easily exercise in your own home. The best way to get the blood flowing and sweat dripping is to engage in plyometric exercises. 

Benefits Of Plyometric Exercises

Plyometric exercises use the force and speed of various movements to build muscle power. The exercises activate fast-twitch muscle fibers that are for short bursts of energy. These are great at-home exercises because they don’t require a lot of space or gym equipment. They do, however, require max effort, which ultimately increases cardiovascular benefits. The key to reaping all of the benefits of these exercises is to fire up your core temperature. That causes the sweat to flow, which is the body’s way of cooling down. The more strenuous the workout, the more heat the body produces. 

If you go through the following exercises and do not sweat at all, you need to increase the intensity. Maybe that means you take fewer breaks between exercises. You can always find a way to either perform a low-impact variation of the exercise, or make it harder on yourself. The thing to remember with these exercises is that you want to get sweaty!

Squat Jumps

Stand straight up with your feet slightly wider than hip-distance apart. Push your hips back and down, keeping your weight in the heels and your back straight. Once you are in the squat position, engage your glutes, drive through your heels, and explode, extending your hips and springing off your toes to jump into the air. Land softly back into a squat position and continue to repeat the jumps. Complete three sets of 10 reps.

Skater Jumps

Stand straight up with your feet hip-distance apart. Steady your core and engage your left quad and glutes to jump to the right, landing on your right foot with your knee bent. Keep your chest up, hips, back, and bring your left foot behind your right, keeping it off the ground. Immediately push off your right foot to hop to the left. Continue alternating until you complete 10 reps per side. Complete two more sets, resting in between. 

Mountain Climbers

Begin in a high plank position, stacking your shoulders over your wrists. Engage your core and form a straight line from your shoulders to your heels. Maintain a flat back and tight core as you drive your right knee in toward your chest and then straighten it back quickly. Immediately drive the left knee toward your chest and continue alternating like this for a total of 30 seconds. Complete three 30-second sets, resting for one to two minutes between each set. 

Pike-Ups

Begin in a high plank position, stacking your shoulders over your wrists. Form a straight line from your shoulders to your heels. Jump your feet in as you drive your hips into the air, forming a pike shape, or reverse V-shape. You should engage your lower abdominals to help with this jump. Immediately hop your feet back into plank position and then repeat for 30 seconds. Complete three sets of 30-second reps, resting for one to two minutes between each set. 

Lateral Hurdle Hops

Begin by standing straight up with your feet together. Place a yoga block outside your right foot, or imagine that there is some sort of object that you must hurdle over. Bend your knees slightly and hop over the “hurdle” to your right, landing softly with your knees bent. Immediately jump back to your left and then continue alternating side to side for 20 seconds. Complete three sets of 20-second reps, resting for one minute between each set. 

Burpees

Stand up straight with your feet hip-distance apart and arms by your sides. Bend your knees and place both hands on the ground before you hop your feet back behind you to enter a plank position. Keep your core tight and form a straight line from your shoulders to your heels. Quickly hop your feet back to your hands and engage your glutes to drive through your heels to jump up, while simultaneously extending your arms overhead. Land softly and continue through this cycle to complete 10 burpees. Complete three sets of 10 reps.

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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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Is sitting the new smoking? Some say that this is true, especially since research indicates a link between long periods of sitting and higher rates of blood pressure, heart disease, and cancer. The sad reality is that about 80% of jobs are sedentary, meaning that most positions involve sitting for the majority of the day. This is especially true in the current work from home lifestyle that many people have adopted since the beginning of the COVID-19 pandemic. 

Even though all of that sounds like terrible news, there is some light at the end of the tunnel. The Mayo Clinic reports that an hour of moderately intense physical activity per day can help offset the effects of sitting. In 2019, a study monitored 3,500 Black individuals who sat for lengthy periods in front of the TV. The majority of those participants were much more likely to die of heart disease than those who sat all day at work. The takeaway here is that you may be able to counteract that time in the desk chair, but not if you plop in front of the TV for the rest of your time outside work hours. 

Even if you don’t have a full hour to spare every day, we encourage you to move for at least 15 minutes. Some movement is better than no movement! Consider the following exercises to help fight against that sedentary life. 

Plank

Let’s begin with a classic bodyweight exercise that helps strengthen the core. The goal of a plank is to achieve proper posture that goes against the force of gravity. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Step your feet back, tighten your core, engage your pectorals, and squeeze your glutes. Work to maintain a straight line from your shoulders to your feet, avoiding the urge to sag. Hold this position for 20-30 seconds and then rest for one minute. Repeat two more times. 

T Push-Ups

This push-up variation is progression from the previous plank position and aims to target the pectoral and core muscles. From a plank position, spread the feet so that they are roughly six inches apart. Do a standard push-up and once you return back up to the starting position, rotate to your right and raise your right hand towards the ceiling. Rotate back to return to the starting position, complete another push-up, and then repeat on the other side. Continue alternating until you complete eight to 10 reps per side. 

Bodyweight Squat

The squat is a great exercise to get your blood flowing. It activates your glutes and quads, and helps you retain mobility and range of motion. Begin by standing up straight with your feet hip-distance apart. Engage your core as you sit back, as if to sit down into a chair. Once your thighs are parallel to the ground (ensuring not to extend your knees over your toes), engage your glutes and drive through your heels to return to the starting position. Go for three sets of 10-12 reps, resting for one minute between each set. 

Glute Bridges

Similar to the bodyweight squat, this exercise aims to work the glutes, while simultaneously achieving optimal hip extension. The hip flexors can tighten when sitting, so this is a great exercise to counteract that. Lie flat on your back and bend your knees, planting your feet flat on the ground about six inches from your butt. Engage your glutes and drive through your heels to lift your hips off the ground. At the apex of the exercise, you should be in a straight line from the knees through the hips and down to your shoulders. Make sure not to arch your lower back, and then return to the starting position in a controlled motion. Complete three sets of eight to 10 reps. 

Bird Dogs

This is an excellent core workout that also activates your arms and legs. The main challenge of this exercise is to prevent the hips from rotating or sagging while extending your arm and leg. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Reach your right hand out in front of you so that it is in line with your back. Simultaneously, extend your left leg out behind you to keep it in line with your body. Make sure to keep from swaying or tilting to one side. Square your hips and remain centered by engaging your core. Return to the starting position and then immediately switch sides. Continue alternating until you complete 10-12 reps per side. Rest and repeat two more times. 

Mountain Climbers

If you want to get your heart rate up and create more movement in your hips, this is a great exercise. When your muscles work quickly, there is a higher demand for blood flow and oxygen, which increases cardiovascular response. Begin in a standard high plank position, keeping your core engaged. Bring one knee towards your chest so that it is directly in the center of your core. Don’t bring it too high because that will likely cause you to round your back. Quickly extend the leg back and then alternate with the other knee. Continue alternating side to side for about 20-30 reps per side. Aim to keep your hips steady and prevent them from sinking.

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To save you the time of reading this entire article to find out the answer, no, exercise does not cause erectile dysfunction (ED). In fact, research shows the opposite to be true, stating that lack of exercise contributes to ED. A 2018 review of various studies found that physical inactivity can cause ED. A separate review from six years prior in 2012 found that inactivity is a primary cause for many chronic illnesses. 

One of the reasons that lack of exercise is linked to ED is because of ED”s link to cardiovascular health. If you don’t exercise or live a sedentary lifestyle, you may experience decreased blood flow, which increases the risk of ED. Many studies confirm that regular physical activity improves symptoms in men with ED. A review of multiple studies found that weekly moderate to intense aerobic exercise helped improve ED. 

What Causes ED?

Stress, tiredness, or drinking alcohol are some of the typical causes of occasional or temporary ED. That said, ED can also be a side effect of common medications, such as:

• Sedatives
• Antidepressants
• Ulcer medications
• Blood pressure medications
• Appetite suppressants

If ED persists, it may be caused by one of the following conditions or procedures:

• Diabetes
• Heart disease
• Atherosclerosis
• Hormone problems
• High blood pressure
• High cholesterol
• Surgery for bladder cancer
• Injury to the penis, prostates, pelvis, or bladder
• Multiple sclerosis 
• Chronic kidney disease

Sports And ED

Although the research shows that exercise is beneficial for ED, some research suggests that certain sports may increase the risk of ED. A review from 2019 found a link between ED and sports with higher rates of head injuries, like American football. Additionally, football, basketball, volleyball, and other similar sports have been linked to an increased risk of varicocele. This is a condition that occurs when the veins in the scrotum become enlarged and produce low sperm/decreased sperm quality as a result. 

Bicycling And ED

A study from 2010 suggested that riding on a bicycle seat for long periods of time can compress nerves in the perineum. That reduces blood flow to the penis, which may increase the risk of ED. A more recent study from 2020 involved 3,000 cyclists. Study authors noted a positive correlation between cycling and ED after adjusting age and other coexisting/underlying conditions. Other research found that certain bicycle characteristics led to an increased risk of ED. People who used mountain bikes, for example, had a higher risk of ED than those who used road bikes. 

Should You Take Precautions For Exercising With ED?

People with ED can benefit from regular exercise, especially if you are physically active for 30 minutes per day. Walking, hiking, running, swimming, strength training, and sports are great forms of exercise. Although cycling is a great cardiovascular workout, make sure to take the following precautions if you decide to cycle:

• Avoid tilting the seat forward
• Select a wide seat with adequate padding
• Check that the seat height is correct, so that your legs don’t extend completely at the bottom of each pedal stroke
• Position the handlebars higher than the seat

Other precautions for exercising with ED:

• Take time to warm up and cool down
• Stay hydrated by drinking the right fluids
• Speak with a doctor about an appropriate exercise routine for you
• Avoid overexertion and ease up when necessary
• Avoid exercising in hot weather

Given the research, there is some evidence that associates an increased risk of ED and certain sports, such as cycling and football. There is currently no evidence, however, that suggests excessive exercise causes ED. Physical inactivity increases the risk of ED, so many health experts encourage daily movement to avoid these issues.

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This smoothie combines the creaminess of the buttery avocado, sweetness of the banana, and nuttiness of raw almond butter for a balanced smoothie. It makes for a refreshing snack, filling breakfast, or post-workout refuel option. Each sip leaves you craving more! In fact, we can almost guarantee that this smoothie will become a regular in your smoothie rotation. If it does, please let us know!

This avocado smoothie not only impresses in the flavor department, but also on the nutritional front. Here’s a quick overview of how the main ingredients in this smoothie benefit your overall health:

• Avocado: Contributing a rich and creamy texture to the smoothie, avocados provide healthy fats, essential vitamins, and minerals. Avocados also offer beta-sitosterol, which, when consumed with other plant sterols, may help maintain healthy cholesterol levels.
• Banana: Some people refer to the banana as nature’s perfect snack because they are full of complex carbs, fiber, and minerals like potassium and magnesium. Bananas contain vitamin B6, which helps to regulate appetite, improve immune function, aid nervous system function, and regulate sleep.
• Spinach: Although kale gets a lot of attention, spinach is one of the healthiest leafy greens out there. It provides lots of folate, iron, magnesium, fiber, and vitamins A, C, and K. Spinach also has a high amount of zeaxanthin and caroteinoids, which work to flush out free radicals from the body.
• Almond Butter: A 2021 controlled trial found that almond butter may help decrease A1C, which indicated the average blood sugar levels. Since almonds have shown to improve insulin resistance, the thought is that raw almond butter also has this benefit. Plus, it is rich in fiber, protein, and unsaturated fats.

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As the body’s largest organ, the skin provides a physical barrier that protects you from the outside world. If the skin isn’t functioning optimally, you may notice irregular or unpleasant symptoms, including pimples, lumps, bumps, and infections. You may not need to worry about some symptoms, while others may be cause for concern. Some may even require medical treatment to prevent symptoms from worsening. 

Underarm bumps, for example, are one such symptom that can be quite annoying. There are several cases to these bumps, so understanding how they came to be is integral to getting rid of them. To get to the root cause of symptoms and find the right course of action to take care of the issue, continue reading. 

Acne

If you have had acne before, you know that it typically occurs on the face, chest, back, and arms. Those little blemishes can rear their heads under the arms too, according to dermatologists. Acne has several causes, the most common of which include clogged hair follicles, excess oil, skin inflammation, or bacteria. Because the armpits have oil glands, you may see blemishes in those areas. Dermatologists recommend seeking out washes with active ingredients that fight acne. If you cannot clear up underarm pimples with an acne wash, a topic cream or oral medication may be necessary. 

Ingrown Hairs

Certain cultures, especially here in the United States, have normalized getting rid of body hair. If you shave, wax, or move your armpit hair in other ways, you increase the risk of ingrown hairs. Commonly associated with shaving, ingrown hairs, or razor bumps, resemble small pimples. As the hair grows between shaves, the hair shaft can curl back and penetrate the skin. That causes red, irritated skin and the pimple-like appearance. Although anyone who shaves can experience ingrown hairs, they are more common in people with curly or coarse hair. You can click here to learn about a lot of home remedies for razor bumps, which tend to clear up on their own. In some instances, you may need to treat ingrown hairs with dermatologist-recommended products. Word to the shavers out there: replace your blades because shaving with dull blades can easily cause ingrown hairs. 

Hidradenitis Suppurativa

The what now? Commonly known as HS, hidradenitis suppurativa is a lesser-known cause of underarm bumps. This commonly occurs where skin touches skin, making the armpits a prime spot for the issue to occur. HS also goes by acne inversa, which can be mistaken for acne, even though it is not a type of acne. The underarm bumps are similar to lumps, but they can appear painful and drain pus, according to experts. Failure to treat them can result in scarring. HS is a chronic skin condition and there is no cure, unfortunately. Consult your dermatologist to determine the best course of action to take, i.e. antibacterial creams, oral antibiotics, or medical cleansers.

Swollen Lymph Nodes

If you notice a lump or swollen area in your armpit area, you may have swollen lymph nodes. The lymphatic system’s primary functions are to filter out foreign substances and fight off infection. You have hundreds of lymph nodes throughout the body, some of which are under your arms. Swollen lymph nodes in the underarm area can cause bumps or lumps, which you may be able to move with your fingers. There is always an underlying cause to swollen lymph nodes, as they don’t swell up on their own. Certain cancers, autoimmune disorders, and medications can cause lymph nodes to swell up. Because swollen lymph nodes are common, they aren’t always cause for concern. Your immune system may not be in its best working order and the swelling will calm down once it fights off the infection. Should swollen lymph nodes persist, especially if they are hard or tender to the touch, you may want to consult your healthcare professional.

Folliculitis

If you suspect that acne is the cause of your underarm bumps but the pimples don’t go away with over-the-counter treatments, folliculitis may be the culprit. Folliculitis is a common skin infection of the hair follicles, and the pus-filled bumps resemble acne. Bacteria can get into damaged hair follicles and cause folliculitis bumps, which mimic ingrown hairs. Hair follicles are easily damaged by shaving, wearing tight clothing that causes friction, or spending too much time in sweaty clothes after a workout. In mild cases, folliculitis will go away on its own. You can apply a warm compress to your underarms several times per day to help accelerate hair follicle recovery. You can also experiment with peroxide washes or antibacterial treatments, should folliculitis persist.

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