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    SWIMMING could be the best sport to relieve stress while walking could clear a mental block, experts have revealed. This Morning and The Sun GP, Dr Zoe Williams, has recommended movements you can undertake to help improve certain moods. 1Swimming can give you something to focus your mind on, helping to reduce stress levels,Credit: Getty She advises getting some fresh air by walking if you are having a mental block or feel unmotivated. Walking can help your heart to beat faster – providing fresh oxygenated blood to your brain, allowing you to think and focus better. The methodical movement of swimming can give you something to focus your mind on, helping to reduce stress levels, as well as releasing cortisol which can help to manage stress. But dancing can be used as a way of quashing feelings of worry or anxiety as the physical activity can release endorphins, serotonin, dopamine and noradrenaline, which give you feelings of happiness. Read more on exercise FAT BUSTER A few minutes of exercise a day 'turns flabby adults into fat burning machines’ The...
    A TONED, flat stomach is something most of us can only dream of. But if you’re keen to really bust the belly fat, a personal trainer has revealed the best exercises to do so. 1Bust the belly fat with these four exercisesCredit: Alamy There isn’t a crunch or sit-up anywhere in sight, either. Tim Liu, an online fitness and nutrition coach who specialises in strength and conditioning, said plyometrics is one of the best exercises you can incorporate into your fitness program. Plyometrics is a type of fitness that involves powerful aerobic exercises, like jumping and running. It includes movements like burpees and squat jumps. Tim, who is based on LA, wrote in Eat This Not That: “It can help you develop speed and power, wake up your nervous system before your workout, and help you recruit more motor units and muscle fibers.  Read more on fitness'SUPER LEAN' Skinny adults are LAZIER than the average person but just eat much less “This allows you to build more muscle and burn more calories to lose pot belly fat.” To lose belly...
    Many Americans are carrying around a bit more fat than they should be. According to the Centers for Disease Control and Prevention, more than 73% of Americans have obesity or overweight, and this can increase risk for a vast number of health issues from diabetes and heart disease to cancer. So which exercises are best to help you budge that excess weight? “That’s actually a trickier question than it would have seemed because a lot of exercise is not as great for burning fat as many people think,” says Mike Matthews, a certified personal trainer, podcast host and founder of Legion Athletics, a sports supplement company based in Clearwater, Florida. Calorie Imbalance: Diet and Exercise This is because underlying much of anyone’s efforts to burn fat or lose weight are the calories taken and then expended in support of those physical efforts. “If we’re going to burn fat,” Matthews explains, “we have to burn calories. That’s all fat really is — it’s an energy reservoir. A lot of exercise, unless it’s really high intensity exercise, it doesn’t burn as many...
    AS we approach Christmas, it's like that many of us will be worried about how we look in a certain outfit. This is normal and it can be easy for us to compare what our outfit looks like to how it appears on an Instagram model. 1If you have excess belly fat and you want to tone up and get rid of it - then there are things that you can do to helpCredit: Flickr RF - Getty But if you're feeling uncomfortable and want to tone up your stomach area, there are certain exercises you can do to help. Of course, becoming lean is also about the food we eat, but combining a balanced diet with these exercises could help you tone your stomach area and lose belly fat. Speaking to The Sun, a whole host of fitness experts have given their top tips - which are specifically designed to target your tummy area and strengthen your core. Millie Senior, personal trainer and fitness expert at Innermost explained: "Unfortunately, there is no way to ‘spot reduce’ fat – you can’t...
    HAVE you ever seen a photo of you from behind and been horrified? We all have a specific area of the body that we want to shape up - and for some people it’s the back. 1Back fat bothers manyCredit: Shutterstock Back fat can be any spillover of excess fat at the top, around the back of the waist and on the hips. Women often complain of what they call “bra fat”, because it folds over the top of their bra strap. Dasha, a PT at Fitness First Tottenham Court Road, London, told The Sun: "The upper back is an area that can be prone to fat storage in females.” Generally, “you can’t target fat loss”, says Ben Camara, a London-based personal trainer and owner of RemoteCoach - an app that lets people virtually train with PTs. “You’d need to look to reducing body fat all over”, Ben said. Losing body fat needs a combination of good healthy eating and exercising. But don’t jump straight onto the treadmill . Dr Mayur Ranchordas, an exercise physiologist and sport nutritionist at Sheffield...
    Magnetic whiteboards for the office Clearly, workplaces are perfect places for a magnetic whiteboard. Especially in those offices where you work in groups. They will serve to do briefings of the company, brainstormming and others techniques for any kind of process creative. Magnetic whiteboards for the little ones Another advantage of magnetic boards is that they are a great instrument for stimulate the learning of the little ones. And we can even use them in our own home for children to solve problems or dictations. Of course, for this use we recommend a small board. Is it essential that my board be magnetic? Not necessarily. The truth is that whiteboards that are magnetic can be useful for gluing shapes and magnetized objects that can give a variety of colors and textures. It can be very useful for retain information faster, but it is not essential. After all, the great advantage of these slates is that they can bee write about them, erase and rewrite. They are easy to clean and do not generate any type of residue, since we...
    skaman306/Getty Images Working out releases endorphins, which are natural painkillers to combat painful period cramps.  Experts say that working out regularly can also help with menstrual cramps. If working out doesn't alleviate cramp menstrual pain, experts say talk to your doctor.  Visit Insider's homepage for more stories. Menstrual cramps can be a debilitating, days-long experience for people with periods.  Shortly before menstruation, your body releases hormones called prostaglandins, and those hormones signal your uterus muscles to start contracting. It's those contractions that help the uterus lining shed through the canal — and cause cramping in your lower abdomen, pelvis, and back.  Around 80% of people with periods are estimated to experience cramps in their lifetime. But while menstrual cramps cause slightly uncomfortable for some, they can also cause unbearable, severe pain in others.  Dr. Pari Ghodsi, a certified OB-GYN, told Insider one reason some people have more severe cramps than others is they may have higher levels of prostaglandins. Endometriosis, which occurs when tissue grows beyond your uterus, can also cause severe period cramps, as well as...
    This article was medically reviewed by Audrey Springer, RRCA certified running coach, BS in Exercise Science, and fitness instructor at Relentless Runners in Knoxville, TN.   Medically Reviewed Reviewed By Check Mark Icon A check mark. It indicates that the relevant content has been reviewed and verified by an expert Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. There is no exercise to target lower abs specifically, but ab workouts will strengthen them. PeopleImages/Getty Images Your "lower abs" aren't a muscle, but some exercises may be felt more in the lower half of the abs.  Lower ab exercises for strengthening the core include Russian twists and modified planks. Core strength is important for posture, balance, and overall stability.  Visit Insider's Health Reference library for more advice. Your core is made up of 20 different muscles, so mixing up your abdominal exercises is important in targeting all of them, says Jessica Mazzucco, a certified fitness trainer and founder of The Glute Recruit. While...
    This article was medically reviewed by Audrey Springer, RRCA certified running coach, BS in Exercise Science, and fitness instructor at Relentless Runners in Knoxville, TN.   Medically Reviewed Reviewed By Check Mark Icon A check mark. It indicates that the relevant content has been reviewed and verified by an expert Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. Strengthening your core improves your posture, reduces back pain, and prevents injury. PeopleImages/Getty Images Do this ab workout two to three times a week to build abs and get a six-pack.  This ab workout includes core-strengthening exercises like half sit-ups and side plank dips.  It also includes lower ab exercises like leg lowers, heel taps, and standing knee to hands.  Visit Insider's Health Reference library for more advice. Building your abs does more than just help you look toned. In fact, a strong core can improve posture, stability, and balance as well as reduce sports-related injuries and low back pain. "A strong core can...
    Losing weight, losing fat, toning, gaining muscle or simply putting a sedentary life aside and starting to take care of yourself are some of the motivations that lead many people to include sport in their lifestyle. Although most people opt for the gym or the street, sometimes you don’t even need to leave the house to set a routine and achieve goals. “Untrained people can achieve as good results at home as in the best gym”, explains Marcos Vázquez, author of the blog Revolutionary Fitness, although he points out that “from a certain level, having access to certain materials will help to progress further.” The same is the opinion of Miguel Ángel Peinado, known as Miguel Trainer, who explains that the key is not in the place: “Going to the gym does not always guarantee good resultsThe key is to be consistent and have a good training plan, and that can also be done at home with easy-to-buy material. “ Paula Butragueño, coach and author of the Inspira Fit website, refers to that record: “I think the main ingredient...
    This article was medically reviewed by Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and creator of The Sculpt System app.  Medically Reviewed Reviewed By Check Mark Icon A check mark. It indicates that the relevant content has been reviewed and verified by an expert Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. Swimming is a low-impact cardio activity that may ease joint pain. Zena Holloway/Getty Images Some of the best types of cardio exercise are running, cycling, swimming, walking, jumping rope, and HIIT. Walking is the easiest cardio activity to incorporate into your life and may help boost your immune system. For higher-intensity exercise, try activities like running or cycling to help with weight loss and reduce stress.  Visit Insider's Health Reference library for more advice. Cardio exercises include any form of activity that causes your heart rate to increase and your breathing to quicken. They also condition your heart and lungs to work better.  Common forms...
    This article was medically reviewed by Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and creator of The Sculpt System app.  Medically Reviewed Reviewed By Check Mark Icon A check mark. It indicates that the relevant content has been reviewed and verified by an expert Our stories are reviewed by medical professionals to ensure you get the most accurate and useful information about your health and wellness. For more information, visit our medical review board. You can do most of these exercises with or without resistance bands. Maridav/Getty Images The best glute exercises include fire hydrants, single-leg step-ups, and Bulgarian split squats.  To build your glutes, you should train them twice a week on non-consecutive days and adjust your diet to include more protein.  Exercising your glutes is important because they help us walk, run, jump, and climb stairs.  Visit Insider's Health Reference library for more advice. Glutes are the largest muscles in your body and have very important functions. They are responsible for maintaining balance and power when we jump, walk, or run.  We spoke to two certified personal...
    Drazen_/Getty Images Table of Contents Chevron icon It indicates an expandable section or menu, or sometimes previous / next navigation options. Get a set of resistance bands Get creative with weight alternatives Use low impact moves that work your whole body Get acquainted with standing exercises Take small steps to get motivated Check out more Insider Reviews at-home fitness coverage Get a set of resistance bands Get creative with weight alternatives Use low impact moves that work your whole body Get acquainted with standing exercises Take small steps to get motivated Check out more Insider Reviews at-home fitness coverage When you buy through our links, we may earn money from our affiliate partners. Learn more. With most gyms and fitness centers still closed, exercising at home has become a normal part of how people keep fit. But without ample space to move around or store gear, it can often feel impossible to...
    How Your 2021 Finances Will Look the Same (and Different) Compared to 2020 Teslas Elon Musk Challenged to Run Baja 1000 in Cybertruck Incredible Blanket Puts Humans In A Deep Sleep, Melting Stress & Anxiety Away Ad Microsoft This is a slam dunk if you want a one-card wallet in 2021 Ad Microsoft New Policy For Cars Used Less Than 49 Miles/Day Ad Microsoft Full screen 1/17 SLIDES © Ziga Plahutar/istockphoto Hard Core Strengthening your core is about more than losing weight or getting defined muscles. A strong core can improve the way the rest of the body works and help balance and stability. Working out the abdominal muscles is an essential component of increasing core strength. (It's important to work out the back and hips, as well, to prevent injuries.) These 15 simple ab exercises go beyond...
    Zack George performing a squat and deadlift. Zack George The best way to build muscle is to perform compound exercises which recruit multiple muscle groups. According to Zack George, personal trainer, gym owner, and the UK's fittest man, there are five main movements to focus on. These are deadlifts, squats, pull-ups, bench press, and shoulder press. George explained to Insider how to perform each exercise, and how to structure a training plan for maximum gains. Adequate nutrition and recovery also play a role in muscle-building. Visit Insider's homepage for more stories. There are a lot of benefits to building muscle that go beyond looking good and being able to pick up heavy things, as Insider's Laura Goldman reported.  But whether your desire to get stronger comes from health or aesthetic motivations, there are five key exercises you should focus your training around, according to Zack George, a qualified personal trainer and the UK's fittest man (he came top in the UK in the 2020 CrossFit Open). The exercises are: Deadlifts Squats Pull-ups Bench press Shoulder press Compound...
    The overhead resistance band stretch works your biceps, triceps, and shoulder muscles. Crystal Cox/Insider To build-up arm muscle, personal trainer Monica Jones recommends focusing on strength and resistance training. Some of the best exercises to build arm muscle are chin-ups, push-ups, tricep extensions, and bench curls. This article was medically reviewed by Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and MYX Fitness coach. Visit Insider's Health Reference library for more advice. Upper body strength is helpful for a host of regular activities, from household chores such as lifting the groceries and raking the leaves to everyday actions like picking up your kids or walking your dog on a leash. Any activity where you have to push, pull, lift, or reach requires your arm muscles.  Even if you can accomplish daily tasks with your current level of arm strength, you may still wish to build muscle tone and definition to look sleek and trim in a sleeveless top or T-shirt. Moreover, building arm muscle can boost your metabolism and reduce your chances of injury.  Find out more about the best methods of...
    Gardening is one form of exercise that may help battle depression. Klaus Vedfelt/Getty Images Exercise can help reduce the risk of depression and treat depressive symptoms.  Research has found that even just one hour of exercise per week can help with depression.  Moderate-intensity exercise like walking, dancing, or yoga will have mental health benefits, as will vigorous exercise like running, biking, or weight-lifting. This article was medically reviewed by David A. Merrill, MD, PhD, psychiatrist and director of the Pacific Brain Health Center at Pacific Neuroscience Institute at Providence Saint John's Health Center.  This story is part of Insider's guide to Depression.  Numerous studies have found that regular exercise can both reduce the risk of developing depression and reduce the severity of depressive symptoms. Even a small amount can go a long way.  Here's how exercise can help with depression and how much makes a difference.Regular exercise can help depression "Regular exercise is one of the best things you can do for both your mental and physical health," says Adam Fry, PhD, a performance science specialist at the Icahn School of...
    Regular exercise can lower blood sugar levels over time and help control diabetes. Igor Alecsander/Getty Images The best exercises for diabetes include any type of moderate physical activity, such as walking, gardening, or playing tennis.  If you have diabetes or may be at risk, it's important to get about 150 minutes of moderate exercise every week, as it can help lower blood sugar levels.  Make sure you talk with your doctor to learn how to exercise safely with diabetes, especially if you have type 1, which may come with more health risks.  This article was reviewed by Jason R. McKnight, MD, MS, a family-medicine physician and clinical assistant professor at Texas A&M College of Medicine.  Visit Insider's Health Reference library for more advice. Exercise and physical activity are extremely beneficial for overall health. And if you have type 1 or type 2 diabetes, or may be at risk, the benefits are quite useful.  "Regular exercise is especially important for those living with diabetes," says Alex Li, MD, an internal medicine specialist in Los Angeles.  But exercise can also present...
    Lunges and squats work core muscles that are connected to the pelvic floor. Flotsam/Shutterstock Women of all ages should consider working out their pelvic floor muscles before something goes wrong. Younger women can strengthen their pelvic floors with core exercises, while women who have given birth should focus on isolating their pelvic floor muscles. Yoga and pilates can help elongate the pelvic floor muscles for all age groups. Visit Insider's homepage for more stories. Few people think about their pelvic floor health until something goes wrong, according to Jessica Shepherd, OB/GYN. Almost one quarter of women deal with urinary incontinence or prolapse (where one or more of the pelvic organs presses into the vagina) in their lifetimes, typically in the months and years after giving birth. Men have pelvic floors, too, but, without the stress of pregnancy, they do not typically experience pelvic floor disorders. But you shouldn't wait until you've had children or you can't hold in your pee to start thinking about strengthening those muscles. This sheet of muscles that stretches like a hammock from...
    Turmeric has been shown to benefit people with asthma. Daniel Lustig / EyeEm /Getty Images Home remedies for asthma include breathing exercises, yoga, dietary changes, and natural herbs.  Breathing exercises like pursed-lip breathing and deep belly breathing help clear stale air from lungs and allow you take in more oxygen. To relieve asthma symptoms, you may also want to include more foods that fight inflammation in your diet, like leafy greens, fatty fish, and nuts. This article was medically reviewed by Jason R. McKnight, MD, MS, a family medicine physician and clinical assistant professor at Texas A&M College of Medicine.  Visit Insider's Health Reference library for more advice. About 1 in 13 Americans have asthma, a disease that causes your airway to narrow, making it harder to breathe. There are several different medications prescribed to treat asthma, but many people also find home remedies like yoga or acupuncture useful as part of their treatment.  There are no home remedies for an asthma attack – you should always stick to your care plan and get medical help if needed. But these home...
    Both sit-ups and crunches can be helpful ab exercises, but there are a few key differences. Getty/Tom Grill The main difference between sit-ups and crunches is the range of motion involved in each core exercise.  Whereas sit-ups require you to move all the way up, close to your knees, crunches only have you move slightly off the ground.  As a result, sit-ups can activate more muscles than crunches, but they may also present a greater injury risk.  This article was medically reviewed by Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and MYX Fitness coach. Visit Insider's Health Reference library for more advice. Working your abdominal muscles is important for more than just aesthetic reasons. Having a strong core brings numerous health benefits, like improved balance and stability.  Two of the most popular abdominal exercises are sit-ups and crunches. While the two are frequently referenced interchangeably, the moves are performed in different ways and they target different muscles. Whereas crunches specifically target your ab muscles, sit-ups activate more muscles than just those in your core.  Here are the main differences between the...
    Yoga is a safe, low impact workout for people with asthma. PeopleImages/Getty Images The best exercises for asthma are swimming, walking or hiking, yoga, and exercises with small, short bursts of energy like tennis or golf. Low-intensity swimming is particularly good for asthma because the air you inhale at water level is humid, which reduces heat loss in your respiratory system. But you should avoid exercises like long-distance running, cycling, and ice hockey. This article was medically reviewed by Jason R. McKnight, MD, MS, a family medicine physician and clinical assistant professor at Texas A&M College of Medicine.  Visit Insider's Health Reference library for more advice. Just because you have asthma, doesn't mean that you can't get out and exercise. In fact, regular exercise can actually benefit your asthma. A 2020 review in the European Respiratory Journal found that aerobic exercise can even improve asthma control and lung function.  However, there are some types of exercise that are better than others for those with asthma — particularly exercises that are low-impact and don't require you to be outside in the cold...
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