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Muscle-strengthening exercises, such as pushups and squats, improve muscle strength in the arms, legs, back, chest, and abdomen. They are also important for posture, as they increase range of motion and reduce back pain.
To increase your strength, choose weights that are heavy enough to provide resistance but light enough to be lifted safely and with good form. Start with one set of each exercise (eight to 12 repetitions, or reps) and gradually increase your weight as you get stronger.
Strengthening exercises also build muscle endurance and can help you do things that are more difficult, such as carrying heavy objects or climbing stairs. You can also incorporate these exercises into everyday activities, like picking up laundry off the floor or walking from one room to another.
In addition to meeting the guidelines for aerobic physical activity, people should aim to do muscle-strengthening exercises two or more times a week. These exercises can be done indoors or outdoors, as long as the weather is suitable.
One of the best ways to tame stress is through exercise in any form. The right kind of exercise can help you feel better and be healthier by boosting your brain power, reducing stress hormones, releasing endorphins and improving your overall well-being.
Fortunately, the process of choosing a good workout routine is not as stressful as it may sound. There are plenty of free resources available to help you along the way, including online fitness videos, YouTube channels and local gyms. Moreover, the right type of exercise can have a positive impact on your health and well-being without you even realizing it.
With this in mind, what are you waiting for? Get moving, and see if you can make your workouts a part of your daily routine. Your newfound vigor will be the envy of your friends and will pay dividends for years to come.
Have you ever considered how much energy your body uses up each day?
Maintaining good posture is crucial for reducing the risk of injury and helping you to move more easily. It also improves your mood, boosts your energy levels and supports your brain health.
Posture is the way you hold your body when you sit, stand or walk. It involves your core and hip muscles.
When you’re standing, your weight should be evenly distributed over both feet and your chin and shoulders are parallel to the floor. In the case of sitting, your spine should be aligned with natural curves: cervical (neck) and lumbar (lower back).
When you slouch, it can restrict the capacity of your lungs, causing shortness of breath. Changing your posture can reduce that compression and open up your chest for better breathing, which will boost your energy levels and help you to work more effectively throughout the day.
Reduces back pain
Back pain is a common problem that affects more than 80% of people at some point. It can be caused by an injury or chronic condition, such as arthritis or ankylosing spondylitis.
It usually lasts for a few days or weeks. It typically gets better on its own, but you may need to see a doctor or physical therapist if you have chronic (lasting 12 weeks or longer) back pain.
Research shows that mindfulness practices like meditation, tai chi and qigong can reduce back pain. They teach you to be aware of your breath and ignore negative thoughts that can trigger pain.
Exercise can help keep your muscles strong and prevent spasms. It also improves your posture.
Yoga and stretching are also good for back pain. In one study, people who did intensive yoga or stretching had less back pain after 3 months than those who didn’t. They also took fewer drugs for the pain.