All posts tagged: exercises

A longevity-focused physical therapist says these are the five exercises you need to be doing as a senior to build strength and maintain independence

A longevity-focused physical therapist says these are the five exercises you need to be doing as a senior to build strength and maintain independence

Published by Jenni Sidey

If you’re over 70 and starting exercise for the first time, you’ll quickly realize that not all workouts are suitable for you. Some routines online are too challenging, while others are focused on getting big, bulging muscles. It’d be understandable if your goals might be more about staying mobile enough to get your groceries in from the car unaided. On top of that, if you’re stepping into a gym for the first time, seeing the array of machines and weights can be overwhelming. Latest Videos From So, I asked Jamie Bovay, founder and lead physical therapist at KinetikChain Denver, to outline a routine for any of our readers in the above position. He came back with give of the most important exercises for seniors to do as a once-a-week circuit workout. You may like “To best use your time, you can move into the next exercise with no break and then cycle through these five exercises for three rounds.” Here are the five exercises he suggests. Start your week with achievable workout ideas, health tips …

3 Deep-Breathing Exercises for Lowering Blood Pressure, According to Experts

3 Deep-Breathing Exercises for Lowering Blood Pressure, According to Experts

Published by Jenni Sidey

For something that can slowly wreck your heart, blood pressure is surprisingly easy to ignore—that is, until your doctor starts flagging numbers that have crept up on each successive visit. Around half of all men in the U.S. have high blood pressure, so if you’re reading this, there’s a decent chance you’re among them. And you likely already know that elevated numbers increase your risk of heart attack and stroke. But before you spiral thinking that your fate is sealed, you should take a deep breath. Literally. Deep breathing exercises can lower your blood pressure, both in the moment and over time. They work by decreasing the activity of the sympathetic nervous system, a.k.a. the fight-or-flight response. “An overactive sympathetic nervous system is a primary contributor to high blood pressure, and breathing exercises help relax and lower that,” says Daniel Craighead, PhD, assistant professor of kinesiology at the University of Minnesota whose research focuses on cardiovascular function. Slower, deeper breaths also help lower your heart rate and relax blood vessels, thus helping to regulate blood …

Think you might be hypermobile? An exercise rehabilitation specialist says you can protect your joints with these six stabilizing exercises

Think you might be hypermobile? An exercise rehabilitation specialist says you can protect your joints with these six stabilizing exercises

Published by Jenni Sidey

Having mobile joints is generally considered a good thing, because it allows you to access a wide range of motion. Joint hypermobility, however, describes the characteristics of joints that are able to move beyond their typical physiological limitations. In some cases, these attributes are related to connective tissue disorders, but for most people with extra mobile wrists, elbows, ankles and knees, hypermobility is relatively benign, and can be managed by favoring exercises that build strength and stability. Latest Videos From You may like Here we break down the key points to consider if you suspect hypermobility—along with six exercises that will help protect all your major joints. Can you self-diagnose hypermobility? If you suspect that you might be hypermobile, you should always seek a diagnosis from a certified physiotherapist, says exercise rehabilitation specialist Luke Meessmann. The owner and master trainer at Absolute Studios explains that it’s not always easy to self-diagnose. “The important distinction between being flexible and hypermobile is not just how far a joint is able to move, but how well that movement …

A celebrity trainer recommends these three dumbbell exercises to build strength and muscle

A celebrity trainer recommends these three dumbbell exercises to build strength and muscle

Published by Jenni Sidey

Beyond a basic biceps curl, I used to feel stuck on what to do when faced with the dumbbell rack, often opting for a kettlebell workout or gym machines instead. I imagine I’m not alone in this, which is why it’s useful to have a professional share their experience on how to use dumbbells for the best results. Luckily for you, Ngo Okafor, celebrity trainer and founder of Iconoclast Fitness, has shared a circuit that goes back to basics with three moves that cover four fundamental movement patterns—a squat, lunge, push and pull—and hit most major muscle groups. Latest Videos From You may like Give it a go and let us know in the comments how you fare. How to do the full-body dumbbell circuit Perform three rounds of the following three exercises. Squat press Stationary lunge Bent-over row Rest for 10 seconds between exercises, and for 30 seconds between rounds. 1. Squat press “The squat press is a highly efficient full-body movement that combines lower-body strength with upper-body pressing and cardiovascular conditioning,” says Okafor. …

Strengthen every part of your core with just six exercises and a workout bench

Strengthen every part of your core with just six exercises and a workout bench

Published by Jenni Sidey

Don’t you sometimes wish things could be easier? While I can’t make life easier, I can introduce midlife weight-loss coach Rachael Sacerdoti, who has a way to make moving through life easier. “A stronger core makes everything else easier. Your posture improves, your lower back feels more supported, and your other exercises, whether that’s squats, deadlifts or simply carrying groceries, feel more stable and controlled,” she says. “Core strength also plays a significant role in injury prevention as we get older,” she adds. “It’s about building a body that functions well and feels good to live in. Latest Videos From You may like “Sometimes a bench and a few controlled movements are more than enough to wake everything up,” says Sacerdoti, who recently shared a six-move bench sequence targets the full abdominal area, including the deep core muscles that support and stabilize your spine. “The bench changes the angle and the range of motion, which means your core has to work harder and more intentionally,” explains Sacerdoti. “I chose these movements because they are accessible, …

Why grip strength matters for longevity and five kettlebell exercises to improve it

Why grip strength matters for longevity and five kettlebell exercises to improve it

Published by Jenni Sidey

Research is showing that grip strength is not just a reflection of hand or forearm strength but an important indicator of overall health and upper-body strength. It provides a useful window into your body’s muscle strength and muscle mass. People with stronger grip strength tend to have more skeletal muscle, which is essential for movement, posture and joint stability. As we age, a loss of muscle mass—known as sarcopenia—increases our risk of falls, reduces mobility and contributes to a loss of independence. A weaker grip can also be a sign of neuromuscular ageing, and there is robust research linking lower grip strength to a higher risk of cardiovascular disease and poorer long-term health outcomes. While it doesn’t directly cause these conditions, it can act as a warning that your physical strength needs attention. Latest Videos From You may like One way to improve your grip strength is through kettlebell training. Unlike dumbbells, which have an even weight distribution directly from your palm, a kettlebell’s weight is offset from the center of gravity creating a pulling …

Boost the calorie burn of your walks by adding these three trainer-recommended arm exercises

Boost the calorie burn of your walks by adding these three trainer-recommended arm exercises

Published by Jenni Sidey

One of the most effective and often overlooked strategies for weight loss is to simply walk more frequently, or farther. NASM-certified personal trainer Peter Conroy has another idea. The founder of The Difference App suggests adding a variety of arm exercises into your walks to make them more effective. “Adding additional exercises to your walks can add a new dimension that is both challenging and fun,” he explains. Latest Videos From You may like “These exercises can also help you reach weight goals more quickly, if you have them.” Adding dumbbells, wrist, or ankle weights is not necessary, but can make your walk—and these exercises—even more challenging, strengthen your muscles and further boost your calorie burn. Conroy recommends a basic rep count of 10. But as you become stronger, he suggests gradually increasing the number of reps in each set from 10 to 20, or even to 30. He suggests three sets during your walk but feel free to reduce or increase the number of sets, depending on the length of your walk. Start your …

Strengthen and tone your lower body in just 10 minutes with this trainer’s four favorite exercises

Strengthen and tone your lower body in just 10 minutes with this trainer’s four favorite exercises

Published by Jenni Sidey

I like to exercise for the benefits it brings me, but I could really do with it taking less time, so I set about finding out how expert trainers would work out if they only had 10 minutes. NASM-certified trainer Kelsey Sherwin, who is based at Raeya Wellness in LA, answered the call and told me that if she were programming a 10-minute workout for the lower body, she’d include a little bit of everything: “single-leg variations and both legs,” so lunges and squats; plus “some kind of hamstring workout”. And that’s just what she’s done with the workout below. It begins with a bilateral movement (the squat) followed by the single-leg, or unilateral, movement (the lunge). The hip hinge Romanian deadlift variation targets the hamstrings, and things are wrapped up with a glute isolation move (kickback). Latest Videos From You may like Performing a single set of the four exercises will take 10 minutes or less, but it can also be extended if you have the time and capability. Sherwin recommends doing three to …

If you have stiffness in your back and shoulders, a Pilates instructor recommends these two beginner-friendly exercises

If you have stiffness in your back and shoulders, a Pilates instructor recommends these two beginner-friendly exercises

Published by Jenni Sidey

Pilates is often celebrated for its core-strengthening benefits or seen as a way to improve alignment. But this workout style offers another important benefit: mobilizing your body. It’s natural to think of yoga or a good stretching routine to unlock tight areas but Pilates doesn’t just stretch muscles and mobilize joints, it actively strengthens them too. This makes it effective at increasing your range of motion and moving with more ease. Rebecca Daodun, a Pilates instructor and founder of Pilates Prescription, has shared her two favorite beginner-friendly exercises for upper-body mobility. It’s common to hold tension and stiffness in the spine, shoulder and chest, especially if you spend a lot of time sitting or have a habit of slouching. Latest Videos From You may like “A lot of people, when they first start Pilates, haven’t done these kinds of moves before,” Daodun tells Fit&Well. “I always find that beginners love that feeling of finally opening up the body.” You can do these moves as a standalone sequence whenever you need, or as part of a …

Can’t do a deadlift? These three alternative exercises can help you build strength in your back and lower body

Can’t do a deadlift? These three alternative exercises can help you build strength in your back and lower body

Published by Jenni Sidey

I’ve been a certified personal trainer for over a decade, and one of my favorite exercises to teach is the deadlift. This functional movement is one of the best for building strength in your glutes, hamstrings, lats and traps to improve your posture and make everyday tasks easier to perform. That said, deadlifts do have a few downsides. For those with lower-back injuries, poor mobility or weak core muscles, the deadlift can trigger pain or make existing issues worse. That’s why it’s important to clear any new activity with a healthcare professional first, especially if you have any injuries or limitations. And, working with a certified personal trainer can ensure you’re performing movements safely. If you decide to avoid deadlifts for now, I recommend three other exercises to strengthen the same muscle groups—running down the back of your body (your posterior chain) and your core. Latest Videos From You may like Three alternatives to a deadlift For these moves, you’ll need an exercise mat and a moderately-heavy resistance band like this Theraband set on Amazon. …