All articles tagged with #exercises
Experts recommend six low-load daily exercises (dumbbell goblet squats, step-ups, alternating split squats, planks, clamshells, and banded glute bridges) to restore hip strength and improve balance for people over 55, highlighting that these movements support mobility and should complement—not replace—heavier resistance training.
Foot health is often overlooked until it hurts; experts recommend regular checks, choosing shoes that fit and flex with the foot, keeping a healthy weight, rotating footwear, and doing simple exercises to strengthen the arch, toes, and ankles.
A physician says balance is a trainable skill and that just a few intentional minutes each day can strengthen stabilizing muscles and lower fall risk. The article outlines three simple drills you can weave into daily tasks: calf raises while the kettle boils, standing on one leg while brushing your teeth, and a standing knee lift with leg extension during the microwave run—habits that can be scaled up as you get steadier, especially for older adults.
This article presents eight simple exercises that can be done while sitting at a desk to improve grip strength, which is essential for daily tasks and can be weakened by conditions like arthritis, tendinitis, carpal tunnel syndrome, and aging.
The article highlights five bodyweight exercises, including resistance band rows, pull-aparts, reverse flys, planks with shoulder squeezes, and wall angels, that can help improve posture, make you look taller, and reduce pain after 50 by strengthening the upper back and promoting better alignment.
Back pain during overhead lifting is common and often caused by core instability, poor spinal alignment, and limited mobility. An osteopath recommends exercises like dead bugs, bird dogs, side planks, Pallof presses, and mobility drills such as cat-cow stretches and thoracic rotations to improve core control and spinal flexibility, helping to prevent pain and injury.
Gentle physiotherapy exercises like chair squats, wall push-ups, brisk walking, heel-to-toe walk, and supported one-leg stands can help older adults improve mobility, strength, and balance, thereby reducing fall risk. These exercises should be tailored to individual energy levels and performed regularly with proper precautions, ideally under professional guidance.
Pelvic floor issues can significantly impact quality of life, but strengthening exercises like Kegels, squats, and core workouts can help prevent and alleviate problems for both men and women, especially with age or post-surgery. Regular strength training targeting the pelvic, gluteal, and abdominal muscles is recommended for overall pelvic health.
A former Dallas Cowboys cheerleader and personal trainer, Lisa Morton, recommends five resistance band exercises—squats, overhead presses, single-leg deadlifts, bent-over rows with rotation, and triceps presses—that are effective for building full-body strength and are suitable for home workouts and travel.
Vertigo, particularly benign paroxysmal positional vertigo (BPPV), is a common issue that can cause dizziness and imbalance. It occurs when tiny calcium crystals in the inner ear become dislodged. Simple exercises like the Epley and Semont maneuvers can help reposition these crystals and alleviate symptoms. Always consult a healthcare professional for a proper diagnosis and treatment plan.
Leon Bolmeer, director of UK-based Geezers Boxing, recommends five exercises to target belly fat and sculpt abs: planks with shoulder taps, dead bugs, bicycle crunches, hollow body holds, and mountain climbers. He advises performing these moves in three sets of 10 to 15 repetitions, two or three times a week, with at least one rest day in between, emphasizing that consistency is key. However, an obesity researcher argues that spot reduction is a myth and overall fat loss is the key to achieving desired results in specific areas.
Knee strengthening exercises can help prevent cartilage degeneration, lower inflammation, and improve pain, stiffness, and joint dysfunction. Leg lifts, standing hamstring curls, hamstring curls on a weight bench, step exercises, single leg dips, and wall squats are effective exercises to strengthen the knees. Post-exercise stretching, including quadricep stretch, toe touches, and standing hamstring stretch, is essential for reducing soreness, improving recovery times, and increasing knee range of motion. These exercises are beneficial for people with knee pain or stiffness and can also be done preventatively, but it's important to consult a healthcare provider before starting a new exercise routine.
Achieving a slimmer waist requires a combination of targeted exercises that engage the core muscles and promote fat burning. Incorporating exercises like oblique crunches, Russian twists, plank hip dips, bicycle crunches, mountain climbers, side planks, windshield wipers, standing side crunches, leg raises, hula hooping, woodchoppers, and reverse crunches into your fitness routine can help you achieve a stronger core and a more defined waistline. Consistency, along with a healthy diet and overall fitness regimen, is key for optimal results.
Losing lower belly fat can be challenging, but it's important for both aesthetic and health reasons. A review of studies found that a larger waist size is associated with a higher risk of early death. To melt lower belly fat, incorporate high-intensity exercises that engage multiple muscle groups and use one leg or arm at a time. Some effective exercises include Bulgarian split squats, kettlebell swings, goblet split squats, dumbbell neutral grip overhead press, T-pushups, squat + press, TRX jump squats, single-arm cable row, atomic pushups, and walking for at least 60 minutes daily.
Experts estimate that up to 80% of people will experience neck pain in their lives, but there are exercises and habits that can help prevent it. Strengthening the paraspinal muscles, upper back, chest, and core can minimize or eliminate neck pain. Building these muscles through strength training, stretching, and walking can reduce the recurrence of neck pain. Maintaining good posture, both while sitting and using electronic devices, is also crucial in preventing neck pain.