All posts tagged: routine

A Pilates instructor says this three-move routine is the quickest way to improve your posture and reduce stiffness

A Pilates instructor says this three-move routine is the quickest way to improve your posture and reduce stiffness

Published by Jenni Sidey

Spending hours at your desk and hunching over your phone can hurt your posture—but the right kind of exercises can undo some of the damage. Boston-based Pilates instructor Julie Erickson, founder of Endurance Pilates and Yoga, suggests practicing this three-move sequence. Done regularly, it can restore mobility and strengthen your back, making it easier to sit and stand upright. Latest Videos FromFit&Well 1. Roll up / roll down Roll Up Exercise – Pilates – YouTube Watch On Reps: 8-10 Sit with your legs straight and your arms reaching forward. Inhale, then tuck your tailbone under and slowly roll your torso down to the floor. Reach your arms overhead so they’re lying on the floor, then point them up to the ceiling. Exhale, engage your core, and curl your head and chest up until you’re sitting up. Inhale and roll forward over your legs, then come back up to sitting. Make it easier: Roll down only halfway, or tuck your feet under a strap or the couch. You may like 2. Swan prep Pilates Exercise: Swan …

Yoga with Adriene’s new posture routine relieved my aching shoulders—but the biggest benefit was something else entirely

Yoga with Adriene’s new posture routine relieved my aching shoulders—but the biggest benefit was something else entirely

Published by Jenni Sidey

After a few long days at my desk, my shoulders, chest, and neck were crying out for attention. I headed to YouTube in search of a fix and came across a video titled Yoga for Better Posture from Adriene Mishler, who’s better known as Yoga With Adriene. Mishler promised this flow would relieve the muscles that suffer from sitting at a desk. So I rolled out my yoga mat and hit play. Latest Videos FromFit&Well Yoga with Adriene’s routine for posture Yoga for Better Posture | Chest, Shoulders & Upper Back – YouTube Watch On My verdict Mishler begins the practice by asking participants to bring awareness to the shoulders and upper back, tuning into the tension there. This intense focus felt uncomfortable at first and I had the urge to get up and move around. I managed to resist, though, and felt more at ease as the focus shifted to the breath. You may like From there, the practice moved through a series of low-impact and gentle stretches, such as puppy pose, cobra, lunges …

A Pilates teacher recommends this eight-minute beginner routine to strengthen your core and stabilize your spine

A Pilates teacher recommends this eight-minute beginner routine to strengthen your core and stabilize your spine

Published by Jenni Sidey

Building a strong core, according to certified Pilates instructor Brittni Johnson, takes discipline. The discipline to perform each rep with control and exemplary form. Simply doing more reps, faster, rarely helps. “Your core keeps you steady while your arms and legs move,” says the BetterMe instructor. “When I think about a strong core, I think about how well you can control your body, not how many crunches you can do.” Latest Videos FromFit&Well Pilates, Johnson explains, is great at training exactly that. “You’re moving slowly and with intention, paying attention to your breathing and alignment instead of rushing through reps.” Here, the experienced teacher outlines a five-move routine that will challenge the abdominal muscles from multiple directions, training the core to support and stabilize the spine on and off the mat. You may like “The priority should always be form over volume. If your ribs start flaring, your lower back takes over, or you need momentum to finish a repetition, that’s your signal to reduce the range or take a break,” she says. The goal …

Sore knees used to slow me down whenever I ran—now I use this five-minute warm-up routine before every session

Sore knees used to slow me down whenever I ran—now I use this five-minute warm-up routine before every session

Published by Jenni Sidey

Straw poll: who actually takes the time to warm up before a run? I know I never used to. I’d lace up, set off, and wonder why my knees were grumbling from the first mile to the last. Then I signed up for my first marathon—Berlin this month—embarked on a training plan, and realized I’d been missing an integral first step in the process. Like any form of exercise, warming up makes the main part of your workout easier. Mentally, it helps you focus for the session ahead. You may like Physically, it will gradually elevate your heart rate, increase oxygen delivery to your muscles so they can work more efficiently and act as shock absorbers with every stride, and lubricate joints with synovial fluid to help everything run more smoothly. Crucially, especially for me and my fragile knees, introducing a light impact warm-up will also signal to your tendons and ligaments to become stiffer and more springy, helping stabilize your joints. Start your week with achievable workout ideas, health tips and wellbeing advice in …

Home office updates to upgrade your WFH routine

Home office updates to upgrade your WFH routine

Published by Daniella Wilson

With the switch in seasons and start of a new term, comes that back-to-school vibe… with thoughts turning to the perfect work-life balance. And with this, the wish to create the optimum working environment to spur your creativity, productivity and wellbeing when it’s time to start the working day – and focus on the job in hand. Moreover, paying attention to your desk set up and home office aesthetic can do a power of good to your sense of satisfaction and boost your motivation. Having cleared the clutter, here’s how to smarten up your space… Good Ideas Dotted Desk Pad, £10.95, Martha Brook ( Jotting down thoughts, ideas, and even some bite-sized budgeting can help you get stuff done. Madrid Desk, £399 (was £539), Furniture Village (Furniture Village/PA) When it comes to good working habits, the right desk can make all the difference. With its clean lines, tapered legs and single drawer for things, this Scandi-style desk suits simple schemes. Wood Desk Organiser By Copco, £16.66, Wayfair (Wayfair/PA) Did someone say organise me? Pens, pencils …

In your 40s or 50s? Try this 10-minute routine to help prevent injuries and keep you moving well in later life

In your 40s or 50s? Try this 10-minute routine to help prevent injuries and keep you moving well in later life

Published by Jenni Sidey

Muscle mass, bone density and balance decline gradually as we get older, but aging alone doesn’t determine whether you’ll get injured. Injuries usually happen when you suddenly ask your body to do something it isn’t ready to. For instance, if you haven’t run for years and suddenly start pounding the sidewalk every day, you’re asking your muscles, tendons, joints and bones to absorb a workload they’ve not gradually adapted to. You may also need more time to recover from intense exercise than you did when you were younger. But if you train smart—gradually progressing your workouts so your muscles and connective tissues get stronger—your body gets better at producing and tolerating force. You may like Your nervous system also improves its coordination, which further reduces your chance of falling or getting injured. “An injury can be a major interrupter in someone’s fitness journey, often forcing them to reduce or completely pause activity,” says trainer Bianca Grande from Retro Fitness. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. “That …

The internet’s favorite yoga instructor just shared a 10-minute routine for tight hamstrings and it provided immediate relief for my sore legs

The internet’s favorite yoga instructor just shared a 10-minute routine for tight hamstrings and it provided immediate relief for my sore legs

Published by Jenni Sidey

I love yoga but I struggle to make time for it alongside my strength training and cardio workouts. That’s why I like Yoga With Adriene, the YouTube channel from Adriene Mishler. Mishler has been sharing yoga routines online for over a decade and I always turn to them as a way to soothe my body and my mind. Latest Videos FromFit&Well With over 13 million followers, I’m certainly not the only person who enjoys her routines. Her practices are always beginner-friendly, with modifications and step-by-step guidance. You may like I decided to try one of her recent fortnightly releases to fit some stretching into my day. What I thought of the 10-minute hamstrings and lower-back routine Yoga For Tight Hamstrings & Lower Back | Yoga With Adriene – YouTube Watch On Mishler’s routine came at the perfect time after waking up with sore muscles following a lower-body dumbbell workout. Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. As always, Mishler starts the practice with a couple of minutes …

A Pilates teacher loves this five-minute desk routine to ease tension and relax during the working day

A Pilates teacher loves this five-minute desk routine to ease tension and relax during the working day

Published by Jenni Sidey

Five minutes of Pilates might not sound like much, but in the middle of the working day it can do wonders to release physical and mental tension. It’s less about getting a workout in and more about helping ease some of the strain built up in the body and mind. “When we sit for long periods, our joints move less, the muscles around our hips and upper back become stiff, our glutes become less active, and even our breathing can become shallower as we slump into our desks,” explains Rebecca Dadoun, Pilates instructor founder of Pilates Prescription. Latest Videos FromFit&Well “Five minutes of movement gets the spine moving again, encourages circulation, wakes up muscles that have switched off and can leave you feeling both physically and mentally refreshed,” Dadoun tells Fit&Well. She encourages desk workers to move every 45 to 60 minutes. You may like “Stand up to take a phone call, walk while waiting for the kettle to boil or perform a few gentle mobility exercises by your desk,” Dadoun adds. Her short routine …

The five-minute cool-down routine this expert recommends for people who usually skip it

The five-minute cool-down routine this expert recommends for people who usually skip it

Published by Jenni Sidey

Finishing a workout feels great—whether from a sense of accomplishment or relief that it’s over. Either way, most people are ready to hit the showers after the final rep. A cool-down (and its cousin the warm-up) can feel like an optional extra, but here’s why you should make it a non-negotiable. According to physician Dr Cristina Sciavolino-Day, even a few minutes of gentle movement and targeted stretching after your session’s main event can help your body recover. Latest Videos From “One of the biggest mistakes I see is people finishing a workout and immediately sitting down,” she says. “I do the opposite. After one of my regular walks, I gradually slow my pace and continue moving around the house for a few minutes before sitting. “It helps your body make a smoother transition from exercise back to rest.” You may like Read on for everything you really need to know about cool-downs, as well as the eight simple moves Sciavolino-Day recommends to help your body transition from exercise to rest. What happens to your body …

The Best Morning Routine For Healthy Ageing And Longevity

The Best Morning Routine For Healthy Ageing And Longevity

Published by Sam Flores

We’ve written before at HuffPost UK about the best breakfast time longevity experts swear by. But that’s only one detail in a morning’s worth of habits. In case you wanted to go a little more in-depth, we asked Dr Dominic Greenyer, a private GP at The Health Suite who has a particular interest in longevity, to share his entire morning routine. “People often think longevity comes from finding one miracle supplement or expensive biohack, but the reality is much less glamorous,” he shared. “The biggest gains come from consistently doing the basics well… If someone asked me what has the biggest impact on how well we age, I’d say protect your sleep, prioritise strength and muscle, spend time outdoors, eat mostly whole foods, and don’t underestimate the importance of relationships and purpose. “Those habits, repeated day after day, have a far greater influence on long-term health than almost anything else,” he added. With that in mind, here are seven steps he follows in his morning routine: 1) Wake up as close as possible to the …