fitness and body

Subterms

    More stories

    • 250 Shares

      in fitness and body

      So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them

      by

      Get knee pain running? It’s not ideal, we know, but everything from sharp sensations to a little discomfort while you pavement pound are nothing new – they’re something that runners have experienced for yonks.
      In better news, though, there are lots that can be done about it, once you’ve determined the possible cause. Consider this your full guide to making knee pain while running a thing of the past, as well as a handy method to picking the right running shoes for you (a big step to combatting the issue).
      5 possible reasons you get knee pain running
      People experience knee pain running for a number of reasons, and not all of them are possible to self-diagnose. If in doubt, reach out to a physical therapy specialist, either an osteopath or physiotherapist for expert advice.
      If you’re looking for a bit more information about the most common causes and if your symptoms match up with any of them, keep reading. Osteopath Nadia Alibhai breaks down the five most common causes of knee pain when running.
      READ MORE:15 Best Running Shoes for Women + How to Pick The Right Trainers for You
      1. Runner’s knee (kneecap pain)
      ‘One of the most common causes of knee pain running is weakness in the thigh muscles (quadriceps). Your quadriceps hold the kneecap in place so that it tracks smoothly,’ says Alibhai. ‘If the quads are weak when running or if there is a muscle imbalance, the kneecap can move left to right as opposed to smoothly up and down which can cause friction and irritation.’
      How to tell: Runner’s knee shows up as pain under the kneecap that feels worse after running and when you walk up and down the stairs.
      2. Jumper’s knee (patellar tendinitis)
      ‘Running can lead to repeated stress on the patellar tendon which can lead to inflammation and, thus, knee pain running. This tendon connects the kneecap to the shinbone (tibia) which is responsible for extending the lower leg.’
      How to tell: Patellar tendinitis shows up as pain below the kneecap as well as the top of your shin. It hurts when going up and down the stairs but can also worsen when running.
      3. Meniscal tear
      ‘Runners are more likely to injure the medial meniscus (inside of the knee) rather than the lateral. Pain can be felt all over the knee with swelling over the knee, a popping sensation during the injury, knee stiffness (especially after sitting), the knee can feel locked and it can be difficult trying to bend or straighten the knee,’ explains Alibhai.
      4. Iliotibial (IT) band syndrome
      ‘The IT band is a band of tissue that runs along the outside of the thigh, from the tensor fasciae latae where it attaches at the top of the hip, to the outside of the knee. When the tensor fasciae latae becomes tight, it shortens and puts tension on the IT band. The outside knee area can become inflamed, or the band itself may become irritated causing knee pain running. Overtraining is the most common cause as well as an inadequate warm-up or cool-down may also lead to Iliotibial band syndrome.
      How to tell: This can display as sharp, stabbing pain on the outside of your knee. The pain comes on around 5 minutes into the run and gets better when the run finishes. Depending on severity pain can persist after runs and affect walking. The pain is usually on the outside of the knee.
      5. Osteoarthritis
      ‘The wearing out of hyaline cartilage (lining of the joint) causes bone to grind on bone whilst running and can cause friction and pain.’
      How to tell: The knee can look swollen, feel stiff and painful during running as well as day to day activities.
      READ MORE:10 Steps To Becoming A Runner, According To Running Coaches
      Why can running cause knee pain?
      Something that might come as a surprise – it might not be the running causing your knee pain but external factors outside, like weak muscles, the surface you run on or not wearing proper running shoes (tsk tsk). Here’s how each one can cause you to come unstuck.
      Muscles weakness / imbalances
      ‘When we run, we don’t just go forwards, we may have to nip around bends, dips in the pavements and quick stops especially in busy cities,’ explains Alibhai. ‘If the muscles around the knee aren’t strong enough to handle the quick stops and change of direction, they may not support the joint thus leading to knee pain when running. It is important to strengthen and stretch the surrounding muscles for support of the joint.’
      The body is both smart and full of imbalances, that’s why the more you run the more certain dominant muscles can take over. This can lead to any number of injury issues, not just in your knees. (Remember that strength training for runners thing we mentioned, this is why it’s so important. More on how to add more into your weekly workout routine later.)
      Surface type
      Harder surfaces (pavements and concrete, for example) absorb less impact as you run which can cause more pressure to travel back through the knee. Softer surfaces such as grass or sediment can lower the instance of knee pain from running.
      Poor running form
      There is a right way to run, y’know. Now, everyone’s bodies are different, we know that. But, there are a few ways to check your form isn’t exacerbating the chances of an injury.
      First, though, here’s how less than brilliant form can affect your knees:
      ‘Running with your knees slightly tilted inwards (possible flat feet or weak gluteus medius) or with tight hip flexors (due to a pelvic tilt/leg length discrepancy) can affect the way you run,’ says Alibhai. ‘Poor form may lead to putting excess pressure at the knee joint (which can cause knee pain).’
      Try to avoid:

      Over-striding (landing with your foot in front of you rather than beneath you)
      Letting your knee fall inward as described above
      Running with a narrow or overlapping footfall

      Incorrect running shoes
      Wearing the wrong running shoes (or the wrong running shoes for you) can cause all sorts of trouble when it comes to causing knee pain running. The span of running shoes available is wide (from cushioned to high-support) and knowing which ones suit you could be the key to happy, healthy knees.
      ‘Incorrect running shoes that have lost support and cushioning can mean more impact from the ankle, knee to the hip,’ explains Alibhai. ‘Plus, if you are a beginner, running too fast too soon can strain, muscles, joints and ligaments that aren’t strong enough to handle the workload.’ Not good.
      Alibhai suggests following the 9 guidelines below to find the best shoes for you:

      The shoe should fit properly from heel to toe. When putting your foot in, play the piano with your toes, meaning the fit should be roomy enough at the forefoot.
      Should feel comfortable with your regular running stride.
      Have your feet measured every time you buy and always try the shoes on for fit. Sizes differ between brands.
      The sole should be shaped like your foot and smooth wherever it touches, not binding or chafing anywhere.
      The back of the shoe, also known as the heel collar. Check to see whether the curve on the back irritates your Achilles tendon
      Look for a heel that allows comfortable ankle motion.
      The toe box is the part at the upper front of the shoe which is often capped with a reinforced toe bumper to protect from stubbing. Look for a toebox that allows the foot to flex and spread out naturally in both width and length without rubbing your toes.
      The outer sole (where the rubber meets the road) should provide durability and traction without adding excess weight or stiffness and should give you stability under the foot.
      Forefoot cushioning protects the structures of the foot. Look for a balance between cushioning comfort and a firm push off-platform.

      Once you’ve got to grips with how to pick the shoes for you, shop our edit of the best running shoes for women.
      READ MORE:How Many Calories Can I Burn While Walking Versus Running?
      Is running bad for your knees?
      It’s the age-old question and one people love to weigh in on with (usually) not much more expertise than their own experience. Plus, after that list of veritable knee pain causes, it can seem like running must be bad for your knee joints, right? Not if you’re strong enough. Alibhai explains:
      ‘Running can be amazing if you strengthen the right areas but if you don’t, it can be one of the most dangerous sports. Running is bad for your knees when the muscles surrounding the knee joint are weak as they can’t support the joint and more pressure goes through the joint. For new runners, it’s important to prepare your knees before running by strengthening the muscles surrounding the knee joint as well as working on your flexibility.’
      Strength training is one of the most important things to do as a runner – let’s get into why.
      Why strength training is so important for runners
      ‘Strength training provides muscle support and strength to the knee joints to protect them whilst running, as well as the surrounding muscles eg. the hips help control the knee and alignment, as well as supporting the lateral trunk movements,’ explains senior chartered physiotherapist and Pilates instructor Tracy Ward.
      For those not in the know, strength training is anything that forces you to work against resistance as you exercise. And yes, bodyweight training also counts as strength training. It’s a brilliant way to build lean muscle tissue, increase muscular strength and, something that’s crucial for runners, help with endurance, too.
      ‘Strength training also builds muscular endurance to accommodate for long runs or frequent runs,’ explains Ward. ‘It provides an additional and different stimulus compared to running, which is only linear. Strength training allows the muscles to continually progress, adapt and grow.’
      Helpful resources for runners who want to strength train

      How often should runners strength train?
      ‘Runners should strength train at least three times per week to maintain or increase muscle mass and muscle strength to support their knees and prevent knee pain running,’ says P.volve physiotherapist Dr Amy Hoover. ‘The knees are primarily a hinge joint and the lower body should absorb shock through the more mobile joints – the foot or ankle and the hip. This is why hip strength and mobility are so important for runners, as the hip muscles are the largest and most powerful of the lower body.’
      However, it’s not all about lower body exercises like deadlifts, squats and lunges (although these are very important). Also working on keeping your core strong is one of the most important parts of running with good form. Hoover explains:
      ‘Core strength is also very important to support the spine and pelvis during running and high impact activity. Running is done mostly in one plane of motion, so it develops those muscles the most, namely the quads and hamstrings. However, our bodies need to work in three planes of motion, and we need to work the muscles in all three planes to maintain balance and symmetry in the body.’
      Try these core exercises to build functional strength in your abdominals, lower back and glutes.
      READ MORE: Home Workouts That Will Improve Your Running
      What to do if you’ve just experienced knee pain running
      This is what senior chartered physiotherapist Ward says to do immediately after you’ve experienced knee pain whilst running and what to do if the pain doesn’t subside after a couple of days.
      ‘If knee pain occurs, take a day or two to rest with ice applied to the knee. Then, try to identify the cause – did you fall, twist it, new trainers, new route, uneven ground, longer distance, or do too many runs close together?’
      ‘If the pain continues or is unidentifiable, see a physiotherapist for assessment. They can diagnose the injury and provide a rehab plan, as well as advising on footwear, pacing, and scheduling of runs and strength training sessions. Kinesiology tape can also be helpful to relieve pain whilst you complete your rehab, as well as allowing you to return to running earlier.’
      *This article was originally published on Women’s Health UK

      READ MORE ON: Fitness Injuries Running Running Tips More

    • 75 Shares

      in fitness and body

      Enhance Your Experience, Enrich Your Life

      by

      Garmin believes that each day presents an opportunity to innovate, and a chance to beat yesterday (virtual high-five to that)! And the fēnix 7 series multisport GPS watches more than live up to this mantra. 
      Fitness Features 
      Built for each of the seven days of the week, the fēnix 7 series multisport GPS watches boast cutting-edge training features, sports apps, 24/7 health and wellness monitoring, and more, to help you meet any athletic or outdoor challenge with ease. Take it from us, these rugged watches work extra hard to help you smash your wellness goals! Sounds like a lot of responsibility for a watch to carry? Not at all.
      Here’s a quick rundown of our favourite features: The new user-friendly touchscreen interface, with its trusted button controls, gives fresh daily insights on your endurance performance over time, therefore helping you better manage your stamina. Plus, there’s also the option to optimise recovery and overall wellness through monitoring your heart rate, respiration, stress, sleep and much more. 
      The Precision Multiband-GNSS (found only in the Sapphire Solar Editions) and outdoor navigation sensors offer trusted guidance when tackling those off the beaten paths. And while tending to good old adulting admin, features such as smart notifications, music storage and Garmin Pay™, a contactless payment method, make for a convenient companion. 
      A Version For Every Taste 
      Solar versions of the fēnix 7 series multisport GPS watches come with a solar-charging lens that utilises the sun’s energy to extend battery life. Plus, the fēnix 7X offers a built-in LED flashlight that keeps you going after dark. 
      Garmin products are engineered on the inside for life on the outside, and have revolutionised life for many adventurers, athletes, and outdoor enthusiasts everywhere. 

      READ MORE ON: Fitness Fitness Gadget Garmin Garmin fēnix 7 series multisport GPS watches More

    • 163 Shares

      in fitness and body

      ‘I Tried the Workout Routine That Helped Adele Achieve Her Results & Woah’

      by

      She’s trained like Brie Larson, J Lo, and even Dwayne “The Rock” Johnson, but this time, YouTuber and fitness coach Lucy Davis takes on Adele’s workout routine – and it’s a bit of a gnarly one.
      15-time Grammy winner Adele was the talk of the town when she lost 45kg of body weight over the course of about two years. But, honestly? We suggest you don’t give a Peppa Pig about what she weighs – as, based on her responses from the countless times she has been probed about her appearance, neither does she. She trains for strength, improved health (physical, sure, but also mental and emotional), and a bloomin’ good time. That’s what it’s really about, right?
      Hyped – and a tad apprehensive – Davis took to the gym to train à la Adele.

      It’s not for the time-poor
      Adele’s workout routine is, apparently, a meaty 3-parter comprised of cardio, weights, and a walk or hike. Every. Single. Day. Yikes.
      Of course, only the insane would do that in one fell swoop, but totted up, it could take a good 2.5 hours to complete (if you allow 45-60 minutes for weight training, 30 minutes to get your sweat on doing cardio, and a further 60-odd minutes to hit the recommended 10k daily step count).

      Davis notes that not only is this kind of training not sustainable, it’s also not necessary, and we couldn’t agree more. ‘I completely understand that that’s quite a lot to do all the time, but from what I’ve read she [Adele] didn’t do that every single day – she did Pilates and yoga some days,’ she says.

      READ MORE: “After Doing Kate Hudson’s Workouts For A Week, I Understand Why She’s So Fit”

      Davis suggests that Adele might’ve been working towards a fat loss goal, but Adele actually set the record straight on this during an interview with British Vogue earlier this year, saying: ‘It was never about losing weight, it was always about becoming strong and giving myself as much time every day without my phone.’ However, friendly reminder, if fat loss is your goal you absolutely do not need to cane it in the gym for hours on end. There are Far (capital F) safer, more sustainable, and more enjoyable methods.

      Cracking on with the cardio
      Rumour has it (geddit?) that when Adele does do this mammoth session, she starts with weights in the morning, followed by a walk in the afternoon and cardio later in the day. For convenience (because who really wants to make two trips to the gym?), Davis completes 2/3 parts in one visit – starting with the cardio portion.
      A few minutes into a half-hour stint on the stepper, Davis is not having a fun time. ‘I’m already bored,’ she says, and we can relate. Bored doesn’t equal easy, though, and she finishes the cardio workout significantly warmer than when she started. ‘Oh my god, I’m literally so hot. Honestly, look at that –’ *lifts jumper to show sweat patches* ‘like I’m literally dripping with sweat. […] I don’t usually sweat like this unless I’m doing a 10k run.’

      READ MORE: ​Why Nadia Jaftha Is Done With Waiting For Other People’s Validation

      Feeling the fatigue
      Moving onto the weights section of the workout, Davis expresses her excitement at hearing Adele stans deadlifts. ‘She loves deadlifts! There was a stat where she [went from] lifting the bar to like 170lbs or something. I was like’ *claps*. ‘We love to see it. We love a strong woman,’ she says.
      On Davis’ list of exercises to complete were deadlifts, pull-ups (‘I absolutely love pull-ups – they’re a fantastic exercise,’), squats, lunges, lateral raises, and jump squats. She notes that, as the workout progresses, she feels more fatigued than normal, while her heart rate is particularly high. ‘Just realised my heart rate has been at 140-145 – quite unusual for me for a workout actually,’ she says.

      The weights section is concluded with a few sets of ab crunches, which are especially lethal following compound exercises like deadlifts and squats that recruit multiple muscle groups – including the core. ‘Wow, this is a tough time,’ Davis says midway through the first of three sets.
      When she’s asked how she feels afterwards, she responds: ‘Really quite sore, I won’t lie to you.’

      READ MORE: Kim Kardashian Barely Does Any Cardio, According To Her Trainer

      The home straight
      Davis concludes her day of training like Adele with a walk in her local area, before reflecting on the three-part workout she bossed. ‘It’s a really good session it’s just quite like… I think it was the cardio at the start – it makes it obviously quite lengthy […] and it starts to drag on a bit but, overall, it’s actually a really good session. 100% you can do this – this is good, this is not crazy like The Rock workout. This is good.’
      Our thoughts? We definitely wouldn’t recommend doing three workouts a day. As Davis says, it’s neither safe nor sustainable, and TBH, the only reason she’s not totally floored is probably because she’s a former professional swimmer and has extreme workouts like The Rock’s to compare Adele’s to. Basically, she’s a machine, but it could be seriously dangerous for us mere mortals.

      [embedded content]

      Adele’s three-part workout
      For nosey’s sake, here’s the full breakdown of Adele’s session that Davis completed. Again, please do not try this at home.
      Part 1: Cardio

      30 minutes of steady-state, moderate-intensity cardio. Davis used a stairmaster, but this could include a row, cycle, jog – you get the gist.

      Part 2: Weights

      Conventional barbell deadlifts – 4 sets of 8 reps
      Pull-ups (regular, banded, or assisted) – 3 sets of 8 reps
      Squats (barbell or dumbbell) – 4 sets of 10 reps
      Dumbbell lunges – 4 sets of 12 reps
      Superset dumbbell lateral raises with jump squats – 4 sets of 12/12 reps
      Ab crunches – 3 sets of 10 reps

      Part 3: Walk or hike
      Davis notes that there’s nowhere to hike near where she lives, so she opts for a low-intensity walk.
      This story was first published in womenshealthmag/uk

      READ MORE ON: Celeb News Fitness Fitness Challenge More

    • 163 Shares

      in fitness and body

      “I Tried The New Apple Watch Series 7 And I’m Totally Upgrading ASAP”

      by

      It’s no secret that I’m an Apple Watch devotee. At this point, it feels a little bit like Christmas morning when I get word about a new watch model being released. But part of the magic of the Apple Watch is that every iteration really does feel like you’re getting a new, novel product with bells and whistles you didn’t even realize you wanted – until you have them. After getting a look at the Apple Watch Series 7, that was the case for me once again.
      The Series 7 (as well as the latest watchOS 8 software) boasts some subtle upgrades that make it more wearable than previous models, like a larger screen display, gorgeous new colourways (I love my gold-silvery Starlight watch face), and better battery life. But after wearing the Apple Watch Series 7 for several days around the clock, it’s clear to me the upgrade will only make my wellness routine even stronger with some surprising new bigger and better features.
      READ MORE: 15 Best Running Shoes for Women + How to Pick The Right Trainers for You
      Ahead, a rundown of the fresh features I’m most excited about, and how they’ve helped me day to day. (The Series 7 officially launched October 15 and you can order it here.)

      It has multiple new health and fitness features.
      The Series 7 includes a new Mindfulness app that prompts you to take a minute to reflect throughout your day. The Reflect feature in the app instructs you to pause and use the time to notice your thoughts as they go through your mind. As a busy person constantly hustling from a workout to a meeting to an event, even those reminders for 60-second pauses make a difference for my mental well-being.
      When it comes to working out, the Series 7 also includes Tai Chi and Pilates as workout types in the Workout app. But the workout update (on watchOS 8, so you don’t need the Series 7 to use it!) that really blew my mind is the new fall detection feature that can now detect falls during workouts, like if you tumble off your bike while outdoor cycling. Safety first!

      READ MORE: 12 Bonnie Mbuli Wellness Quotes To Keep You Motivated
      Lastly, I started noticing a little cheerleader voice coming from my wrist when I would, say, close my Move ring or hit a mile marker on a walk or jog. The Series 7 includes new voice feedback via the built-in speaker (or through your AirPods or other Bluetooth headphones) that automatically announces workout milestones and Activity ring progress. For me, this means less glancing down at my Watch to check my stats, distance, time – and more head in the game during all my workouts.
      It charges faster than before.
      The Series 7 has a battery life of 18 hours, and it juices up 33 percent faster compared to the Series 6. This is super-helpful for me right before bed, when I need a little extra power on my Watch in order to keep it charged through the night to track my sleep.
      It includes a keyboard to make responding to texts and emails a breeze.
      As much as it pains me to let the outside world interrupt my workouts, there are plenty of times where I need to respond to a time-sensitive text or email. Up until now I’ve used voice dictation when absolutely necessary, which isn’t always the most accurate on loud city streets.
      READ MORE: Busy With Work All The Time? Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      The Series 7 has two larger font sizes to make messages more readable, as well as a special keyboard that lets you slide your finger over the keys to “messy type,” as I like to call it – and it autocorrects spelling errors and anticipates your next words to make your communication quicker (and less disruptive!).
      *This article was originally published on Women’s Health US

      READ MORE ON: Fitness Gear gear tech WH Tests It More

    • 150 Shares

      in fitness and body

      The 8 Best Groin Stretches For Anyone Who Sits All Day Long

      by

      When it comes to propelling your body in multiple directions, all while keeping your torso strong and stable, consider your groin a superstar. And no surprise here: It’s pretty complex, consisting of three fairly large muscle groups – the abdominal, iliopsoas, and adductors. With so many muscles involved, the area also desperately needs some superstar groin stretches to go with.
      Here’s a quick breakdown on each area that, together, make up the groin:

      Your adductors work together to adduct (or move toward the midline of the body) the thigh while keeping your lower extremities and pelvis stabilised.
      The abdominal muscles help stabilise your spine.
      The iliopsoas, on either side of your hips, help stabilise and flex your hips and stabilise your lower back.

      READ MORE: 7 Best Lower Back Stretches To Ease Aches And Pain
      Since your groin works at its peak when you’re running, walking, bending forward, twisting – literally moving in any direction – too much sedentary time can cause it to tighten up quick, according to Annie Mulgrew, founding instructor for CITYROW and certified personal trainer. She notes that since the groin is so crucial in moving your legs and stabilising your pelvis and spine, it’s super-important the area is both limber and strong.
      “If you’ve been immobile, or sitting, for an extended period of time, it’s best to stretch [the groin] in a dynamic way similar to a yoga flow, moving fluidly from stretch to stretch to increase the heat in the area and minimise stiffness,” she explains.
      How To Stretch The Groin Area
      Mulgrew adds that you can separate stretching into two different categories: dynamic and static. “Dynamic stretching is a great way to prepare for a workout,” she says. (Try this dynamic stretching routine.)
      “Static stretching, on the other hand, focuses on holding stretches and positions for a period of time. These are great to do post-exercise.” One 2016 study found that roughly 60 seconds of static stretching was associated with a reduced risk of injury and an increased range of motion, aiding in overall athletic performance.
      But when should you not stretch your groin? “If you’re recovering from an injury, especially in the groin area, consult your doctor or physical therapist before doing any concentrated movements [in that area],” Mulgrew says. “That said, the best way to prevent the injury in the first place is to keep the body in motion.”
      The 8 Best Groin Stretches
      Here, Mulgrew shares eight of the best groin stretches to do after a workout. Hold each stretch for 10 deep breaths, or 45 seconds.
      Frog Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Stand facing forward with feet slightly wider than hip-width apart, toes pointed outward. With your arms stretching straight to the floor in front of you, sink into a squat. As you’re sinking, use your arms to gently press your inner thighs outward. While your aim should be to touch the ground, ensure your heels stay flat on the floor (so if you can’t quite reach the floor, that’s okay!). Don’t forget to switch sides.
      Frog Squat With Arm Raise
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Moving directly from the first stretch, place your left hand on the floor, continuing to gently push your inner thigh outward, as you reach your right hand directly up to the ceiling, fingers pointed upward. With every breath, twist your torso slightly further, reaching as high as you can. Your left heel should raise slightly. Don’t forget to switch sides.
      READ MORE: 10 Yoga Stretches That’ll Ease Lower Back Pain And Open Up Tight Hips
      Wide-Stance Sumo Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Rise to a standing position, allowing your legs to lengthen and rest for roughly 10 seconds. From there, widen your feet roughly two inches to either side, continuing to point the toes outward. Place either hand on top of your knee as you sink into a squat, thighs parallel to the floor. Inhale deeply as you twist your right shoulder downwards. Continue to inhale and exhale, and with each breath, attempt to twist your torso forth. Don’t forget to switch sides.
      Cossack Squat
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: If needed, rise again to a standing position to allow the legs to rest for roughly 10 seconds. Return to a wide-squat stance position, but this time, point the toes directly forward. Inhale, then exhale as you push your weight to the right, placing your hands directly above your knee to support your upper body. Keep the left leg completely straight, both feet planted firmly on the ground. Don’t forget to switch sides.
      Wide-Leg Forward Fold
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position, extending both legs out to either side of you (as far as is comfortable). Feet should be flexed with the toes pointed upwards. Keeping your back straight, hinge at the hips as you lean forward, extending your arms out straight, fingers slightly splayed. Reach as far as is comfortable, attempting to reach further with each exhale.
      READ MORE: The 14 Yoga Stretches To Do Daily If You Want To Become More Flexible
      Wide-Leg Side Bend
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Remain in a seated position, legs still extended outwards. Move the left foot inward, pressing the bottom of the foot to the inner portion of the thigh. Bend the torso to the right as you reach the right hand to the right knee, calf, or foot (whichever location is most comfortable). At the same time, either extend your left arm upwards, fingers pointed toward the ceiling, or bend the left elbow, reaching the left hand behind the head. Don’t forget to switch sides.
      Runner’s Lunge
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Get on all fours, facing the front of your mat. Plant your fingertips or palms firmly into the ground as you extend your left leg behind you, keeping your knee rested or lifted slightly. Press your left heel toward the back of the room. Bring your right foot forward so it’s in line with your right hand. Keep your head upwards. Inhale and exhale, driving your hips further into the ground with each breath. Don’t forget to switch sides.
      Butterfly
      ANNIE MULGREW, CHRISTINE GIORDANO
      How to: Move to a seated position. Bring the bottoms of both feet together, with heels as close or far away from your groin as is comfortable. Bring your hands to the outsides of either feet to stabilise you as you breathe in and out, gently allowing your knees to drop with each breath.
      *This article was originally published on Women’s Health US

      READ MORE ON: Fitness Advice Mobility Stretches More

    • 188 Shares

      in fitness and body

      Pelvic Floor Exercises: What Are They & How, When And Why Do You Need Them

      by

      Pelvic floor exercises are a bit like flossing – you know you should do them, but making them a part of your regular routine seems near-on impossible. You’re not alone. Most women don’t give pelvic floor exercises a second thought until they need to – mostly after childbirth – but as we all know, prevention is better than cure.
      There are so many benefits to pelvic floor exercises (better sex, don’t ya know?), and we’re not just talking about kegels. Read on for everything you need to know about pelvic floor exercises – from what they are, to how often to do them.
      READ MORE: 8 Pelvic Floor Exercises That Are Better Than Kegels
      What are pelvic floor exercises?
      Pelvic floor exercises are, simply put, moves that strengthen your pelvic floor. Stephanie Taylor, founder of pelvic floor health company Kegel8 and supporter of #pelvicroar, a physiotherapy-led campaign hoping to break taboos surrounding pelvic floor health issues, explains that your pelvic floor is formed of hammock-like muscles and ligaments that stretch from front to back to support your pelvic organs (bladder, vagina and bowel).
      ‘Think of it as a piece of steak,’ says Taylor. ‘You want yours to be like a fillet: thick and juicy. A weak pelvic floor is the equivalent of a flattened minute steak.’
      Helen Keeble, a clinical specialist in pelvic health and co-founder of Umi Health, adds that most ‘lower body exercises‘ qualify as pelvic floor exercises as they benefit the pelvic floor (more on this to come), but affirms that, ‘If you want your pelvic floor to be stronger, you need to do daily isolated pelvic floor squeezes – i.e. kegels.’
      So, pelvic floor exercises and kegel exercises are essentially the same thing. But pelvic floor exercises can also refer to exercises that incorporate other parts of the body, which will dial up the strength of your pelvic floor. Read on for specific examples of general pelvic floor exercises to complement your kegels.

      But first: What are kegel exercises?
      Kegel exercises involve tensing and relaxing the pelvic floor muscles in isolation, without moving the rest of the body, for a few seconds at a time. Keeble (that’s Keeble, not kegel) breaks the process into five easy steps further down.
      READ MORE: Why A Tight Pelvic Floor Isn’t The Same As A Strong One
      And how do I perform them?
      Do your kegels right with Keeble’s five-step guide.

      Begin lying down comfortably and take deep breaths.
      Imagine you are trying to stop wind, so tighten and lift the anus, then let it go again. Do this activation in between breaths, with the sequence: breathe in, breathe out, squeeze, let go. The movement is subtle.
      Once this feels easy, build up to holding the squeeze for ten seconds at a time.
      When holding, remember to breathe normally, don’t hold it.
      Once you’ve nailed this, progress into doing the move while sitting, then standing.

      Can you fix a prolapse with pelvic floor exercises?
      First things first, Keeble explains what a prolapse actually is. ‘It’s when the pelvic organs – the bladder, bowels or uterus – is sitting a bit lower and/or for longer than it usually would.
      ‘For most women with a prolapse, a few simple changes to their daily habits will resolve the symptoms.’ These include:

      Eliminating strain on the toilet
      Not holding tummy muscles in
      Using a pessary

      And, case in point, performing pelvic floor exercises ‘correctly and with diaphragmatic breathing’. You should aim to put all of these lifestyle changes into place in conjunction with one another, so, to answer your question, yes, pelvic floor exercises can help to fix a prolapse – if practiced alongside other lifestyle habits.
      READ MORE: Kegel Balls Are Basically Little Weights For Your Vagina
      Do pelvic floor exercises work?
      Yes, yes and yes, providing that you practice them consistently. Keeble backs us up, adding, ‘So much so that they are the first line of recommended treatment for pelvic floor dysfunction in the NICE (National Institute of Clinical Excellence) national guidelines.’
      Contrary to popular belief, it’s not only your sex life that will rocket, either.
      ‘If your pelvic floor is weak, it won’t be getting as much blood flow or oxygen,’ Taylor says.
      In contrast, a strong pelvic floor can mean:

      Milder menstrual cramps
      Better core strength
      Better posture
      Better sexual function
      Reduce lower back pain
      Heightened self-esteem
      Improvement of urinary incontinence and leaking

      ‘Kegel exercises have up to a 90% success rate in treating stress incontinence,’ says Taylor. ‘Remember, leaking is never normal.’
      How to do pelvic floor exercises
      As we’ve mentioned, what we’re talking about when we say ‘pelvic floor exercises’ here are lower body moves that have big benefits for your pelvic floor. These can complement kegels (isolated pelvic floor squeezes).
      READ MORE: This 5-Move Pelvic Circuit Will Totally Change How Your Orgasm Feels
      Pelvic floor exercises for women
      ‘It’s really important for your overall pelvic health that your lower body muscles are strong and flexible,’ Keeble tells us. These are the best moves to incorporate into your routine alongside kegels and why, according to her.
      Sumo squats
      How? Stand with your feet slightly wider than hip-width apart, your toes pointed out at 45 degrees and your torso leaning slightly forward. Bend your knees and sink your hips down, stopping when your thighs are parallel to the floor. Drive through your heels back to starting position. That’s one rep.
      Why? ‘They’re great for your inner thigh muscles and flexibility, which benefits your pelvic floor.’
      Glute bridges
      How? Lie on your back on a mat, with your knees bent, and feet flat on the floor. Your feet should be hip-width apart. On an exhale, squeeze your glutes and push your heels into the floor to lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down (first shoulders, then lower back, then bum) to the mat. That’s one rep.
      Why? ‘Strong glutes support the pelvis which in turn, benefits the pelvic floor.’
      Tip: Add a block in between your knees and squeeze at the top to make your pelvic floor work harder.
      Lateral lunges
      How? Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. Exhale to reverse the movement and stand tall. That’s one rep.
      Why? ‘For inner thigh strength and flexibility, and working your glute muscles to support your pelvic floor.’
      Clamshells
      How? Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. Pause, then return to the starting position. That’s one rep.
      Why? ‘For hip rotator strength and flexibility, which support your pelvic floor.’
      Tip: Try to incorporate the movement involved in kegels (i.e. tensing your pelvic floor) as you do all of these moves.
      How to do pelvic floor exercises after giving birth
      Your pelvic floor needs even more attention after giving birth than it did before, and Keeble has outlined a handy timeline to follow.
      1-2 weeks postnatal
      ‘Regardless of delivery type, the best thing to do is regular deep breathing, kegels and pelvic tilts. The goal here is to reconnect these muscles to the brain – simple activations are key.’
      2+ weeks postnatal
      ‘Continue kegels and deep breathing, but add in some bodyweight moves such as squats, bridges, lunges, as well as light, slow walking.’
      4+ weeks postnatal
      ‘Continue kegels and deep breathing, along with low impact cardio such as static cycling or cross training, depending on what kind of birth you had and your energy and comfort levels.’
      6+ weeks postnatal
      ‘Continue kegels and deep breathing, and if all healing has gone to plan, consider introducing light weights. High impact exercise such as running and tennis isn’t usually advisable until you’ve passed the 3-month point.’
      She adds: ‘If in doubt, always consult a pelvic health physiotherapist. Acknowledge that each postnatal journey of recovery is different and move at your own pace. There’s no rush.’
      READ MORE: “I Tried Pelvic Floor Therapy After Having A Baby”
      How often should you do pelvic floor exercises?

      It’s a resounding answer from all experts: daily. ‘If you have symptoms of prolapse, or incontinence, then it’s recommended to do approximately 8-10 squeezes, three times a day,’ Keeble advises.
      ‘If you have no symptoms and want to try and keep it that way, do five short and five long squeezes while standing, daily.’
      *This article was originally published on Women’s Health UK

      READ MORE ON: Fitness Fitness Advice More

    • 200 Shares

      in fitness and body

      5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout

      by

      Regular aerobic exercise has been shown to boost heart health, keep blood sugar levels in check, and maintain the health of our minds for the long haul. But just as there are a multitude of ways to work out and keep your body (and mind) healthy and strong, there are a trove of different approaches you can take to doing cardio. Enter: HIIT, or high-intensity interval training.
      READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      HIIT’s definition is a heckuva lot more simple than you might think, says Annie Mulgrew, founding instructor for CITYROW and Certified Personal Trainer. “High-intensity interval training is a form of interval training that alternates between short bursts of intense energy or activity followed by minimal rest, ideally until that person is unable to continue,” she explains.
      What Makes A HIIT Workout
      And, as Mulgrew notes, HIIT can be just about anything – from swimming to running to mountain climbers in your apartment to even weight training. The key, she says, is ensuring that the “short burst of energy” is at least 80 percent of your maximum effort (so, 8 on a scale of 10).
      “For HIIT to be effective, your ‘on’ intervals need to be all-out,” she says. Mulgrew also notes that your rest period shouldn’t exceed your active period (try, 20 seconds on and 10 seconds off). That rest period can contain no movement or moderate-effort movement – that part really isn’t important, she says. Those maximum-effort bursts are where the gains are made, Mulgrew reiterates.
      In Mulgrew’s CITYROW classes, for example, that on/off scheme translates to both metres rowed on the rowing machine, as well as resistance training off the rower. “You may find short rowing distance repeats or hip thrusters programmed as 40 seconds on and 20 seconds off,” she says.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      If you’re using weights for your HIIT workout, choose a weight that allows you to complete 10 to 20 reps repeatedly in your “on” periods, Mulgrew recommends. Beginners should aim for no more than 20 minutes of HIIT total. And if you’re a total HIIT nut, keep it no longer than 50 to 60 minutes (so the actual HIIT portion of the workout is around 30 minutes and the warm-up/cool-down roughly 20 minutes). “Going any longer than that would most likely mean you’re not able to maintain the intensity you need in order to achieve the benefits of a HIIT workout,” she says.
      Speaking of benefits, here are five major health perks associated with HIIT, plus, how to maximize your next interval workout.
      1. You’ll burn a boatload of calories – even after you’ve finished working out.
      Although aerobic exercise is a great tool in maintaining your heart health, as far as weight loss tactics go, that steady-state run isn’t the best calorie-burner. And while weight training is typically the most reliable weight loss tactic when it comes to fitness type (remember though, weight loss is achieved through a calorie deficit, which is most easily achieved through diet), if there is one form of cardio that blasts calories, it’s HIIT.
      One 2015 study (of healthy men) that compared calorie burn after 30 minutes of HIIT to other forms of steady-state exercise noted that HIIT burned 25 to 30 percent more calories. Other studies (also on men) have noted that HIIT propels your production of human growth hormone, or HGH, upwards of 450 percent in the 24 hours following a session, increasing overall calorie burn.
      2. They may help you lose fat quicker (especially around the midsection).
      Yep – a study in Journal of Diabetes Research confirmed this. The researchers divided obese, sedentary women into groups: those who partook in a HIIT program and those who did a moderate-intensity (but continuous energy expenditure) routine. The former group achieved similar body composition and aerobic capacity results in half the time.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      3. It doesn’t require doing crazy workout moves.
      One major (assumed) drawback to HIIT, of course, is the notion you need to be flying, flailing, bounding, and sprinting (with a series of complicated tools, no less) in order to achieve a solid workout. But as Mulgrew points out, the hallmark of HIIT lies in exertion, not the modality, so pretty much any form of exercise fits—and that includes the simplest form of cardio there is: walking.
      In one Japanese study, for five months, 700 middle- and older-aged adults engaged in walking intervals (shorter bursts of speed interspersed with periods of rest). At the conclusion of the study, the individuals had noticeably improved endurance and strength.
      4. HIIT keeps your brain in shape.
      Studies have shown that regular HIIT exercise can boost your memory and make you sharper in everyday decision-making. One (potential) reason why, according to Mulgrew: “During a HIIT workout, you have to stay focused,” she explains.
      5. It’s the perfect exercise for that perpetually strapped-for-time person.
      And, what’s more, you don’t have to sweat for very long in order to see results. A 2006 study compared two groups of college men for two weeks: those who did stationary bicycling at a moderate pace for roughly an hour-and-a-half to two hours for three times a week, and those who did six 30-second all-out sprints with four minutes of recovery.
      Surprise, surprise: The HIIT-ers were just as fit (in terms of exercise performance and muscle growth) as those moderate-intensity exercisers by the end of the trial—with far less time invested.
      *This article was originally published on Women’s Health US

      READ MORE ON: Fitness Fitness Advice HIIT HIIT Workouts Total Body Workouts More

    • 125 Shares

      in fitness and body

      How To Adapt Your Fitness and Nutrition For Every Age

      by

      30s: The decade to… optimise your prime
      So your face has a few more lines, your hairline some silver intruders and your list of responsibilities… let’s not go there. But arm yourself with some essential skills and you’ll enjoy your best decade yet.
      Support your fertility
      If you’re looking to start a family now or later, there are practical steps you can take. Here, consultant obstetrician and gynaecologist Dr Larisa Corda and nutritional therapist Melanie Brown walk you through the essentials.
      Mind your movement
      “Sitting down all day can reduce blood flow to the ovaries and uterus, so stand up as much as possible,” says Brown. Be careful about overexercising, too. “Exercising too intensely for too long can increase levels of cortisol in the body, which can be a barrier to conceiving.”
      Mitigate stress
      “This is essential if you’re looking to get pregnant,” says Dr Corda. Plot out your stressors on a page, then note the things you can’t control (an unwell parent, for example), the things you can take steps to address (long working hours) and the things you can fix without much hassle (too many plans).
      Reach your body’s happy weight
      “If you’re overweight or obese, take sustainable steps to reach a healthy weight,” advises Brown. “If you’re underweight, increasing your body fat will signal to your brain that your body can support a pregnancy.”
      Eat for balance
      “It’s important to consume enough complex carbs,” notes Brown, who points to research indicating that they promote ovulation. “You need good fats for fertilisation, and quality protein provides the building blocks to eggs.”
      Panic stations
      As the responsibilities start to bite in your thirties, you’re more vulnerable than ever to anxiety-based mental health problems, such as panic attacks. Use our expert-backed timeline to dial down the intensity.
      0 to 3 mins 
      What’s happening: A panic attack occurs when the mind makes a negative interpretation of normal events. When your boss sets you an impossible deadline, for example, your hypothalamus activates your pituitary and adrenal glands, causing stress hormones adrenaline and cortisol to flood into your system: the fight-or-flight response. The result? Shallow breaths, an accelerated heart rate and trembling.
      Your defence: A US study found that refocusing the mind on simple tasks can calm you down. The solution can be as mundane as counting the number of tiles on your office ceiling until the panic passes.
      3 mins to 2 hours
      What’s happening: Adrenaline has a half-life of three minutes, so the initial panic soon passes – your breathing normalises and your heart rate falls. Cortisol, however, sticks around for longer. It can take two hours for your more chronic feelings of stress to subside.
      Your defence: Take a 10-minute break and divert your attention to what’s around you, even if it’s just your neighbour taking the bins out. Your cortisol levels will fall and you can return to a more even keel. Ahhh…
      1 week 
      What’s happening: Anxiety can easily extend beyond a specific stimulus and its chronic form can leave your hypothalamus in a state of constant agitation. It’ll keep releasing adrenaline and cortisol and, with levels set to surge at any point, the simplest upset can burst the dam.
      Your defence: In severe cases, doctors may prescribe you anti-anxiety medication, along with beta blockers, to steady your heart rate. Omega-3 fatty acids in oily fish can curb adrenal activation caused by stress and there are cortisol-slashing B vitamins in legumes, meat and eggs. Plus, a run produces mood-boosting endorphins while using up extra adrenaline.
      Nutrient to know: healthy fats
      Found in olive oil, avocado, nuts, mackerel and anchovies, they’re hallmarks of the Mediterranean diet, which studies suggest can reduce your risk of heart disease. That shoots up in your forties, so take pre-emptive steps now. Doubts remain about the effectiveness of supps, so stick to natural sources. More