All posts tagged: exercises

The exercises shown to improve depression and mood during menopause

The exercises shown to improve depression and mood during menopause

Published by Daniella Wilson

Physical activity during the menopause can enhance a woman’s mood, according to new research. Engaging in walking, dance or yoga can alleviate symptoms of depression and lead to an overall boost in a woman’s quality of life during this stage, the findings suggest. Experts from University College London (UCL) analysed 12 trials involving 1,003 women aged 40 to 65 to evaluate how exercise impacts psychological symptoms during the menopause. Publishing their study in the Menopause Journal, the researchers said that physical activity “significantly improved” depression, mood and overall quality of life. Significant reductions in depression were found in perimenopause and early post-menopause, they said, with other improvements seen in the early post-menopausal period. When they looked at specific types of exercise, the researchers found aerobic-based exercise – including walking, Zumba, aerobic exercise, dance and taekwondo – improved mood and overall quality of life. Mind-body activities – such as yoga, tai chi, Pilates and stretching – improved a woman’s ‘psychological quality of life’. Mind-body activities – such as yoga – improved a woman’s ‘psychological quality of …

Three of the best exercises for tech neck—and you can do them all at your desk

Three of the best exercises for tech neck—and you can do them all at your desk

Published by Jenni Sidey

If you spend extended periods looking down at a device or slouching forward in front of a screen, you might have experienced discomfort in your neck—now widely known as tech neck. Raj Suppiah, a physical therapist at Foundation Physical Therapy and Wellness, says this is the “strain of neck muscles as a result of a prolonged flexed [looking down] posture”. “Spending a lot of time hunched over phones and computers can cause the muscles of the neck to become tight and overloaded, which can cause stiffness, pain or headaches,” he says. Latest Videos FromFit&Well To avoid developing tech neck, Suppiah recommends the following four points: Take short movement breaks, every 30 to 45 minutes. Adjust your screen so the top third aligns with your eyes or forehead. Keep your keyboard and mouse close enough that you’re not forced to look down or reach forward. Commit to regular exercise—specifically walking, strength training and mobility work for your neck, shoulders and upper back. While you adopt Suppiah’s preventative measures, I asked Ashley Katzenback, a doctor of physical …

Build a stronger back at home with these five beginner-friendly exercises

Build a stronger back at home with these five beginner-friendly exercises

Published by Jenni Sidey

I was chatting recently with a lovely personal training client of mine about what she wanted to work on in her new fitness plan, and she asked if I could include some back-strengthening exercises. She spends long hours at her desk and often holds a lot of stress in her upper body. If, like my client, you spend long periods sitting at a desk, you probably notice your back and shoulders feeling stiff or fatigued from staying in the same position. And if you’re not doing much strength training outside work, the muscles that support your back may have begun to weaken as you get older. Strength training isn’t a cure-all for back pain or stress-related tension, but combined with regular desk breaks, movement snacks and mobility work, strengthening your back muscles can improve postural control and make everyday movements such as lifting, bending and carrying easier. Latest Videos FromFit&Well If you think you may benefit from a stronger back, I’ve created a simple five-move workout that can help. It’s designed to be done at …

Resistance bands are this trainer’s favorite piece of equipment—here’s why he loves them and three exercises to try

Resistance bands are this trainer’s favorite piece of equipment—here’s why he loves them and three exercises to try

Published by Jenni Sidey

Just because resistance bands cost less than free weights, that doesn’t mean bands are the poor man’s dumbbells. “Resistance bands are easily one of the most versatile tools in the gym,” says Nick Streby, a NASM-certified personal trainer and instructor at Sundrop Pilates in Denver, CO. He enjoys working with them because the elastic resistance means there are no dead zones during a movement. “Your muscles stay under constant tension through the entire exercise,” he says. Latest Videos FromFit&Well This also makes it easier to train on different planes of movement. “Free weights limit you to up-and-down movements because gravity only pulls vertically,” explains Streby. You may like “Bands allow you to defy gravity by anchoring them to pull horizontally, diagonally, or rotationally, making them unmatched for training core power, hip stability, and functional, real-world movement patterns.” Finally, Streby explains that with bands you don’t have some of the downsides of lifting heavy weights. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. “Bands don’t require momentum, which makes …

If you struggle to sit cross-legged, a Pilates instructor suggests opening your hips with these four exercises

If you struggle to sit cross-legged, a Pilates instructor suggests opening your hips with these four exercises

Published by Jenni Sidey

If you ever look wistfully back on the days you had the hip mobility to sit cheerfully for long periods cross-legged, you are not alone. Most adults rarely sit in that position and some have lost the range of motion to even try. Jill Drummond, a NASM-certified personal trainer and vice president of fitness at BODYBAR Pilates, explains that a cross-legged position requires a combination of hip joint mobility, and muscle flexibility and strength. Latest Videos FromFit&Well “If any of these qualities are compromised, an individual may experience tight hips and difficulty sitting cross-legged,” she says. “To combat this, we must address tightness and strength in the glutes, hip flexors, inner thighs, hamstrings and surrounding connective tissue.” You may like She notes that if the natural shape of your hip joint also contributes to immobility, rather than your muscles, then a cross-legged position may never be the most comfortable position for you. That said, you can still benefit from hip strengthening and stretching and can still gain some additional range of motion. Start your week …

A Pilates instructor says these are the three most effective beginner-friendly exercises to strengthen your lower body

A Pilates instructor says these are the three most effective beginner-friendly exercises to strengthen your lower body

Published by Jenni Sidey

Pilates is well known for strengthening the core muscles—but instructor Hannah Lawrence says that people underestimate the impact the practice has on other areas. “While your core is definitely involved, some of the best strength gains I see in beginners actually show up in their glutes and legs,” says Lawrence, who’s the studio manager at Sundrop Pilates in Denver, CO. She explains that Pilates helps people isolate and activate muscles that they might not be working—like the glutes—and strengthening these areas has a big impact on daily movement. Latest Videos FromFit&Well “Building lower-body strength helps support your hips, knees and lower back. It improves balance and makes everyday things such as climbing stairs, carrying groceries, or going for a long walk feel noticeably easier.” She shared her three favorite lower-body exercises that she uses with almost every Pilates newcomer. You may like “They’re simple, need zero equipment, and set up really good movement habits right from the start,” she says. Three lower-body strengthening Pilates exercises “If you’re brand new, start with just two rounds and …

The two upper-body dumbbell exercises everybody should do to correct muscular imbalances

The two upper-body dumbbell exercises everybody should do to correct muscular imbalances

Published by Jenni Sidey

Muscular imbalances are a fact of life. Unless you’re truly ambidextrous (mixed-handed), you probably have a dominant side that you rely on more than the other. While imbalances are common, they can become a problem. If your body has to compensate for the imbalance, it might lead to injury with increased strain on muscles, joints and tendons on the side that works harder. It may also limit your ability to strength train, with your weaker side holding your stronger side back during bilateral movements. Latest Videos From One of the best ways of tackling muscular imbalances is through unilateral movements. If you complete all reps on your weaker side first and match them with your stronger side, you can work toward reducing muscle imbalances in the long term, according to Richard Bennett, strength and conditioning coach and owner of Calibre Performance. You may like He has shared the following two upper-body exercises, which he encourages you to incorporate into your regular workout routine. As always, consult a physical therapist or healthcare provider for individualised advice …

Forget crunches—these three exercises will strengthen your deep core without weights

Forget crunches—these three exercises will strengthen your deep core without weights

Published by Jenni Sidey

Want to take your core training to the next level? But you’re not keen on adding more crunches or incorporating weights? I feel you. I’ve been confused about how to progress my core workout. What I really need are core exercises that are targeted and scalable, and that I can do without weights or having to join the gym. So I asked Melissa Worley, a personal trainer with over 25 years of experience and a member of the Mindbody Wellness Council, what I could do. Latest Videos From She recommends the following three core exercises, which can be progressed without equipment. 1. Dead bug Core Exercise: Dead Bug – YouTube Watch On Sets: 3 Reps: 8-12 reps each side Rest: 45-60sec You may like Muscles targeted: Deep core, internal and external obliques, hip flexors and pelvic floor Worley says: “Dead bugs are a great progression exercise because they train the core to resist spinal extension, which carries over to many everyday and athletic movements. They are also highly scalable.” Start your week with achievable workout …

The Pilates magic circle is this instructor’s favorite piece of equipment—here’s why she loves it and three exercises to try

The Pilates magic circle is this instructor’s favorite piece of equipment—here’s why she loves it and three exercises to try

Published by Jenni Sidey

Have you ever come across a video of someone doing Pilates with what looks like a miniature hula hoop? This piece of equipment is rather dramatically called a magic circle, but can also referred to as a Pilates ring or fitness circle. Unlike most fitness equipment, which increases the difficulty, the magic circle works to increase body awareness, deepen engagement and improve your Pilates form. Latest Videos From “The magic circle isn’t about adding a ton of resistance like a dumbbell,” says Pilates instructor Hannah Lawrence. “Instead, it gives you feedback.” The studio manager at Sundrop Pilates in Denver, CO adds: “When you squeeze it, it pushes back. When you press into it, it creates stability. You may like “That simple interaction helps you find and activate muscles that can be tricky to connect with on their own, like your inner thighs, deep core, or the stabilizers around your shoulders.” Lawrence tells Fit&Well that the magic circle is her favorite piece of fitness equipment because of how much more aware it makes her of the …

An ex-NFL sports rehab specialist says you should do these four exercises to support and stabilize sore knees

An ex-NFL sports rehab specialist says you should do these four exercises to support and stabilize sore knees

Published by Jenni Sidey

Not all knee pain is the same. Maybe you don’t feel knee pain when you’re going about everyday tasks, but find that it appears when you undertake something more ambitious, like a hike or run, and it becomes hard to ignore. Surprisingly, the knee itself is often not where the issue lies. Latest Videos From “Knee pain is often influenced by deficits in strength, endurance, and movement control,” says Sydney Lopez, a certified athletic trainer at The Stone Clinic and former rehabilitation specialist for the New York Giants. She explains that when the muscles around the knee aren’t doing their job properly, some of the load they should be absorbing falls onto the joint. You may like While you may not notice this as much when going about your day, as soon as you add repetitive pressure—as you would on a hike or run—it may begin to twinge. Lopez says the solution to this type of knee pain is to strengthen the neighboring muscles. Start your week with achievable workout ideas, health tips and wellbeing …