Meditation exercise – AD Roberts Fri, 16 Sep 2022 02:19:02 +0000 en-US hourly 1 Meditation exercise – AD Roberts 32 32 The number 1 exercise to lose belly fat Fri, 16 Sep 2022 01:38:04 +0000

Discover the number 1 exercise to lose belly fat, selected and explained by Jeremy Ethier.

The number 1 exercise to lose belly fat

“How to lose belly fat” is one of the most common questions. And that’s understandable. Belly fat is really easy to gain and notoriously hard to lose. It may seem like no matter what exercises you try to do to lose belly fat and no matter how good you eat, the belly fat just won’t budge. And unfortunately, with the exception of surgery, there is currently no proven method to be able to reduce belly fat. However, there is one exercise that is incredibly underused yet powerfully effective when it comes to shedding even the most stubborn belly fat. Today I’m going to share what it is and how you can start using it right away to lose belly fat.

The number 1 exercise to lose belly fat

“Why is belly fat so hard to lose in the first place? Well, it comes down to the fact that certain areas of your body are easier to lose fat than others, and that’s largely determined by genetics. Now, having your genetics stacked against you might seem like a problem if you’re looking to develop a slim or lean midsection, but there’s a solution. As long as you create a calorie deficit, you’ll continue to lose fat. Eventually, s If maintained long enough, you will lose excess fat from all areas of your body, even if your genetics put your belly fat down the line.

The number 1 exercise to lose belly fat

“While diet should be your main way to create a calorie deficit, adding extra exercise could help you lose belly fat by keeping your metabolism high, even if you’re losing weight due to a That said, not all exercise is created equal.While things like running, rowing, biking, or even HIIT workouts tend to burn calories very quickly, the truth is that the overwhelming majority of people can’t stick to traditional cardio long enough for fat loss to hit stubborn areas.And it’s not that these methods don’t work if you stick with them, because they do. The problem is just that they’re brutal. They take a lot of willpower.”

The number 1 exercise to lose belly fat

“Don’t get me wrong, these forms of cardio definitely have their place and some people have no problem sticking with them. In fact, I still do these intense workouts once or twice a week for conditioning. But I don’t rely on them as my primary form of cardio for fat loss anymore and most people shouldn’t either. Because if you want to lose your stubborn belly fat and, more importantly, keep it off once it’s gone, you need something you can hang on to for a lifetime. What is the solution ? »

The number 1 exercise to lose belly fat

“The best exercise for losing belly fat is walking. It’s the easiest form of cardio to maintain, the least stressful, the least tiring, and the most versatile. According to research, intense forms of cardio like HIIT or running, while effective in terms of time, did not provide a superior fat loss effect compared to longer but less intense forms of cardio like walking. simply a numbers game. Your body doesn’t care whether the calories you burned came from an intense fasted cardio session or from just a simple walk. What matters most is what which you can do consistently over time, and if you work out the numbers, you’ll actually find that the calories burned just by walking can add up to a significant amount very quickly.

The number 1 exercise to lose belly fat

“So now that I’ve hopefully convinced you of the power of walking, let’s dive into the specifics of how to lose belly fat by walking. The first step is to determine an average of the number of steps you take. you are doing right now. You can use the health app on your iPhone or use Google Fit if you’re on Android. After a week, see what your daily average looks like. Some of you might be surprised how little steps you have, though. you do, but that’s a good thing, because it means you have a great opportunity to increase that.

“Set a realistic goal and initially aim to take an additional 2,000 steps per day. Since the average individual takes about 1,200 steps in 10 minutes of walking, all you have to do is take two 10 minute walks in your day to achieve this.Once you are consistent with this, try to increase it an additional 2000 steps and keep doing it with the goal of consistently getting at least 8000 steps or even up at 15,000 steps, which seems to be the range that offers the most fat loss and health benefits.

“Believe me, the little things add up. Apply these tips and you’ll be surprised at how much they increase your step count and even more surprised at the difference it makes to your fat loss over time. With that said guys, I want to point out that walking or any form of cardio is only effective for fat loss if used in combination with diet. So use your diet as your main way to create a calorie deficit and supplement it with walking to speed up the process.

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]]> Book Review: “Yoga” – A Valiant But Flawed Exercise In Overthinking Thu, 15 Sep 2022 16:17:23 +0000

By Henri Chandonet

Emmanuel Carrère’s novel is a powerful satire of intellectual pretension, but at the expense of engaging storytelling.

Yoga by Emmanuel Carrere. Translated from the French by John Lambert. Farrar, Straus and Giroux, 335 pages, $14.99

There is perhaps no more maligned figure in American culture than the self-proclaimed “deep thinker.” Eggheads are long-standing amusing figures in popular culture, raving about reading Dostoyevsky or pontificating about the meaning of time. What is ridiculed these days is that this meditation on higher things comes across as a sufficient form of escape. The deterioration of the climate, growing economic inequalities, the fragility of democracy, shouldn’t these crises take center stage in these precarious times?

Beyond that is the now familiar charge of elitism. Who are you to tell me that your opinions are more valuable than mine because of the books you’ve read? Of course, it’s obvious that the virtues of anti-intellectualism (or at least brainwashing among us) have rarely been celebrated among the books. What makes Emmanuel Carrère Yoga a very unusual, even revolutionary novel. The French journalist and writer is ready to ridicule overthinking, to slice and dice the self-indulgence of intellectuals who gossip about…nothing. This line of attack is admirable but, for all its creative nerve and ingenuity, it is a story that spins in a vacuum. Watching ideas with the consistency of helium drift through the stratosphere becomes tedious once the satirical point is made.

Our narrator, who looks like Carrère, tells us upfront that this will be a book that examines meditation and yoga. It will not be a pedagogical guide, but a reflection on these disciplines as forms of philosophical speculation. Our narrator attends a retreat that requires a 10-day vow of silence and total detachment from the world. He agrees – until his life begins to tear itself apart and he is forced to leave. Until then, our protagonist tries to make sense of his cerebral isolation via empty abstractions – and he fails. Carrère’s mission, as a critic, is to demonstrate the excess of intellectualism. The problem is that once that message gets through, pushing mindfulness over and over again becomes tedious, strenuous reading. The narrator’s need to leave introduces a welcome surprise – the reader begins to sympathize with the character rather than wanting him to stop thinking about thinking.

Yoga is at its greatest when it dramatizes the condescending assumptions of a white European intellectual who is only too comfortable appropriating cultural practices. Our narrator goes page after page explaining the significance of various Eastern practices, smugly assuming that we believe his claim that he is an expert. YogaThe attack on “intellectual colonialism” – white people co-opting non-white culture for academic capital – is effective because Carrère does not emphasize it. This is how things are in the world of Western thought.

The novel’s failure as a compelling story is sealed in the second half. Once our brainy narrator leaves his yoga retreat, Carrère takes him through a succession of looping plot twists. Whether it’s an extended stay in a mental asylum or a sudden urge to work with refugee children, the protagonist’s adventures are misguided attempts to spark some kind of interest in him as a personality. Worse, our pretentious narrator never realizes how navel-gazing he is. He simply continues, trapped in his inflated self-awareness. And so, alas, is the reader. That’s not to say that problematic characters in fiction should get their reward. But Carrère’s intentions here are frustratingly ambiguous. East Yoga spread sterile intellectualism? Or get involved? Its satirical power aside, what are we to make of a story featuring such an unlikable antihero?

Yet for all the novel’s flaws, its innovative approach is refreshing. How do you do bookish burlesque solipsism? Burrowing in and staying there until the story and character fester is one way to go about it. At Carrere Yoga shows us the limits of this approach.

Henri Chandonet is currently a student at Tufts University majoring in English and Economics with a minor in Political Science. He is an art editor for the daily clumps, the main campus publication. Henry’s work can also be seen in Magazine V, Movie credit, dread centerand Flip screen. You can contact him at, or follow him on Twitter @HenryChandonnet.

How to breathe during exercise: Cardio breathing technique, stretching Wed, 14 Sep 2022 17:10:39 +0000

As a personal trainer and weight loss coach, I constantly answer my clients’ health and fitness questions, on social media and in our Start TODAY Facebook Group. In this column, I address some of the most common questions and obstacles that trip people up on their journey to establishing a health and fitness routine.

I hear conflicting recommendations on how to breathe when I exercise: Inhale through your nose, exhale through your mouth? Going in and out through the nose? Let my breath flow naturally or inhale and exhale for a while? Which is it?

Our breathing is a powerful tool. Certain breathing techniques have been shown to help lower blood pressure, combat anxiety, and improve sleep quality.

And the benefits don’t stop with our fitness routine. Connecting to our breath as we move the body is extremely important. Depending on your goals, it can be used to help release tension and de-stress, cope with tough exercise, or last longer during cardio activity.

The truth is, none of the breathing recommendations you hear are wrong (unless, of course, someone tells you to hold your breath!), they just get different results. And there are certain ways to control your breathing that are best suited for specific types of exercise. Our breathing serves a different purpose during, say, running than during yoga.

Here are some guidelines on how to breathe most efficiently during different types of exercise:

How to breathe while stretching

As a certified yoga instructor, I encourage my clients to use stretching time to connect with their breath as a form of moving meditation. Therefore, I recommend inhaling and exhaling through your nose. This method allows you to control and pace each inhale and exhale you take as you sink into each stretch and movement.

Using proper breathing techniques while stretching allows for better circulation, helping to relax the body into the stretch rather than being tense and rigid. Taking time to focus on each inhale and exhale also helps ease the mind and body so you can focus more on the stretch.

As a personal trainer, I typically instruct my clients to inhale through their nose and exhale through their mouth during cardio and strength exercises. And many personal trainers still have their clients breathe this way for stretching. But as a yoga instructor, I like to combine modalities so you can get the best value for your exercise. So, during stretching, especially to cool down after exercise, I advise inhaling and exhaling through your nose.

How to breathe while doing cardio

When doing cardio, getting enough oxygen is essential. This allows the body to deliver more oxygen to your muscles when you really push them during a run or HIIT workout. Deeper breaths involve filling your lungs to capacity so more oxygen can fuel your muscles as you train.

For running or brisk walking, timing your breathing with some sort of rhythm is essential. Remember to coordinate your inhalation and exhalation with your steps. It doesn’t have to be every step you take, as it can lead to hyperventilation or dizziness. Instead, try inhaling for a few steps, then exhaling for the same number of steps. Practice this until you reach a comfortable breathing rate. Inhale through your nose and exhale through your mouth.

Make sure each breath goes through your stomach rather than your chest. This will ensure that you are using the entire diaphragm of your lungs to inhale plenty of oxygen for your cardio workout. (To make sure you’re breathing correctly, check that your whole stomach expands with each breath, not just your chest).

How to breathe while weight training

The way you breathe during strength training is equally crucial. As with cardio exercise, every breath you take during strength training should fill your diaphragm so your body gets as much oxygen as possible for a more effective workout.

Inhale deeply during the eccentric movement of your lift. Eccentric movement or contraction refers to when the muscle lengthens and contracts during a movement. For example, the lowering motion of a squat or lowering the dumbbells to the starting position during a bicep curl.

Exhale during the concentric movement of your lift. Unlike the eccentric contraction, the concentric motion refers to the part of the motion that pushes against gravity or a resistance load. For example, pushing off a plank from a pushup, standing up after a squat, or lifting the dumbbells up to your shoulder for a bicep curl.

A simple way to think about it is this: inhale deeply through your nose as you lower the weight and exhale as you lift the weight. Practicing this is the key; this will eventually become second nature when performing any strength training exercise.

The Bottom Line: Use Your Breathing to Your Advantage

Focusing on proper breathing techniques can make a huge difference in your fitness routine.

In general, inhaling and exhaling through the nose is reserved for relaxing movements, such as stretching and yoga. The nose is designed to filter, moisten and regulate the oxygen we inhale.

Inhaling through your nose and exhaling through your mouth is generally the best approach for cardio and strength training activities, and it can dramatically improve your overall performance. Your body needs oxygen to function, but it also works harder during these movements, so exhaling through your mouth is advisable. A lack of oxygen will lead to faster muscle fatigue and stress on the brain and muscles.

The good news is that with so many variables in our fitness routine, our breathing is something we have complete control over. By using these breathing techniques, you can instantly feel more relaxed and able to release tension during yoga and stretching, and stronger and more in control during cardio and strength training.

]]> How to maintain your exercise and wellness habits while you travel with apps and technology Tue, 13 Sep 2022 13:15:00 +0000

Traveling is exciting and rewarding, but getting out of your usual routine and surroundings can also be stressful. By using a few apps, videos, and other devices, you can avoid a lot of the discomforts and anxieties that can arise when you’re on the go. Here’s how to maintain healthy habits to beat stress while traveling, while enjoying every minute of your vacation.

Take some time for fitness

For many people, taking a few minutes to stretch or get their heart rate up can make the day more relaxing and enjoyable. After all, exercise is an amazing way to help manage stress. Here are some ways to make time to exercise on the go.


For starters, follow home workouts that don’t require equipment. For example, this full body HIIT workout from MadFit doesn’t require any equipment or jumping, so it’s also possible to do it in an apartment or hotel. Just turn on your phone or tablet and get moving.

Then you can go to a local class or gym with the help of an app. For example, ClassPass provides access to fitness classes and gyms around the world. Everything from cycling and rock climbing lessons to Pilates is on the app, so you’re likely to find an activity you love nearby. Plus, it’s a fun way to explore a new gym or learn with another instructor.

To download: Class Pass for iOS | android (Subscription required, free trial available)

Stretch while you travel

It’s easy to feel cramped and uncomfortable after sitting in a car or airplane for several hours. Fortunately, a few simple movements can help relieve these common discomforts. These little stretches can help you feel more comfortable and relaxed when you’re on the go, even when you don’t have a lot of room to move around.

daily burn

This Daily Burn video shows some stretches you can do on an airplane without annoying other people in your row. Stretch your neck, twist your ankles and stretch your spine a bit. These are also great stretches anytime you’ve been sitting down for a while, so it’s a good video to bookmark.

Yoga with Adrienne

Even though you can’t get on a plane with a downward-facing dog, this Yoga routine with Adriene is well suited for airplane seats. Discreet but useful, these exercises will bring movement to your neck, shoulders and upper back. Breathing exercises help you relax even more.

Freedom Physiotherapy Services

Follow Rachel to learn some upper body stretches that are the perfect antidote to those long car rides. Gentle stretches for the neck, mid-back, and shoulders provide relief.

Lindywell, Pilates + Balanced Lifestyle by Robin Long

Passengers on long car journeys will appreciate this Pilates-based stretching series. Help open up your spine and hips with these simple exercises you can do almost anywhere. They’re great if you’re dealing with muscle strain after sitting for long periods of time.

Manage jet lag

Traveling across multiple time zones can leave you feeling exhausted and groggy. However, you can help ease the symptoms of jet lag by staying hydrated and sleeping on the plane, according to the Mayo Clinic. Here’s how to make both of those tasks a little easier, even when you’re on a particularly long flight.

To make sure you drink enough water, use a hydration app such as Plant Nanny or Water Reminder. It’s a fun way to challenge yourself to hit those hydration goals.

Next, consider using some of the best headphones for sleeping to block out sounds from loud passengers and other distractions. Super comfortable and designed for rest, some of these models (like the Hearprotek Sleep headphones) also have noise-canceling functions. With the right pair of headphones, you can set the stage for a more relaxed flight.

Finally, a sleep mask can do wonders for increasing your chances of sleeping on a plane. For an even more luxurious experience, consider a smart sleep mask like the Glo to Sleep Advanced Sleep Therapy Mask, which uses soft dimming lights to help you relax.

With a bottle of water, headphones and a sleep mask, you can rest easier during your flight and help alleviate some of the harsher effects of jet lag.

Prepare for successful sleep

If you find it difficult to sleep well in an unfamiliar space, let technology help you. Play some soothing YouTube videos on your phone or tablet to relax your body and mind after a long day of travel. It’s a simple way to wind down after sightseeing or other travel activities, as well as making your hotel, hostel, or other new space feel more like home.

city ​​of hope

First, do some breathing exercises to relax before bed. The simple instructions and beautiful nature scenes in this City of Hope video are particularly soothing. Enjoy soothing music and guided visualization exercises as you let the stresses of the day melt away and focus on your breathing.


Then follow a guided sleep meditation from Goodful. You will follow gentle instructions to release feelings of tension and anxiety from your body. The soothing storytelling and the invitation to let it all go are especially enjoyable after a long, exhausting day.

Finally, try bringing along a portable white noise machine or listen to audio from some of the best white noise apps to create a soothing soundscape for your hotel room or Airbnb. With a huge selection of sounds to choose from, apps like sleep sounds and myNoise make it easy to drift wherever you are.

Make traveling less stressful with apps, videos and gadgets

Navigating new areas, spending long hours in a car or plane, and dealing with unexpected delays or other challenges can make even the most relaxing travel plans a little stressful. Fortunately, with the help of a few apps, videos, and other gadgets, you can overcome many common travel pressures. Create a comfortable environment, take a minute to breathe and relax, and even find ways to sneak in a workout or stretch. In no time, you’ll be in the right frame of mind to fully enjoy your travels.

]]> 4 Ways to Gamify Your Exercise Routine, According to Behavioral Scientists : Life Kit : NPR Thu, 08 Sep 2022 04:15:27 +0000

Last December, Michael Garcia started going to his local Dave & Buster in Gaithersburg, Maryland to play an arcade game called Pump It Up.. Players move their bodies to the beat of the music as colorful arrows light up on a platform below their feet. As the levels progress, the beats get faster and more complicated.

Coming soon, Garcia, 26, was hooked. He used to play the game for just an hour or two a week – but these days he’s just as likely to play all day. “Saturday, I stayed here for 8 hours,” he says. “I even brought a packed lunch with me just so I could carry on.”

Garcia says he started to see positive changes in his body. He was losing weight and feeling fitter than he had in a long time. But the thing is, when he played Pump It Up, he never felt as if training. Why was that?

Garcia poses for a portrait in front of the Pump It Up game. The objective of the game is to move your body to the beat of the music.

Becky Harlan/NPR

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Becky Harlan/NPR

Garcia poses for a portrait in front of the Pump It Up game. The objective of the game is to move your body to the beat of the music.

Becky Harlan/NPR

It turns out there’s a whole area of ​​research dedicated to this question: fitness gamification. It’s “trying to do things we want to do that are usually tedious and boring [like exercise] – and find ways to make them fun,” says Dr. Mitesh Patelresearcher on this subject and leader of the behavioral analysis team of the Ascension healthcare group.

Games like Pump It Up are enjoyable, he says, because they take things that make games addictive — dots, levels and challenges, for example — and merge them with physical movement. This powerful combination motivates people to keep playing…and exercising.

The good news is that we can take these techniques and apply them to our daily fitness routines. Life Kit talks to Patel and Elizabeth Lyonsassociate professor at the University of Texas Medical Branch who studies how gamification can motivate exercise in older women, on how to make exercise as fun as a video game.

1. Have a goal

Wearable technology, like an activity tracker, can help you track your progress as you work toward your goals.

Photo illustration by Becky Harlan/NPR

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Photo illustration by Becky Harlan/NPR

Wearable technology, like an activity tracker, can help you track your progress as you work toward your goals.

Photo illustration by Becky Harlan/NPR

When you play a game, there is always a goal. It helps us focus on the task at hand and motivates us to keep playing until we win the game. Exercise should be no different, says Patel. Create a clear fitness goal. Try walking 10,000 steps a day, for example, or try running a total of 6 miles each week.

But to see your progress and know if you’ve reached your goal, it’s helpful to track your physical activity, says Patel. This includes steps, heart rate, and distance traveled, among other data. And there are many digital tools that can help with this: wearable technology like the Fitbit or the apple watchor smartphone apps that may come free with your device (such as Health app on iPhone) or downloadable for free as GoogleFit Where Strava.

You can also ditch the high-tech methods and go old-school, says Patel. If your goal is to do something physically active for at least 150 minutes a week, for example, you could simply write down how much time you spent exercising in a notebook.

2. Compete against others…

Sarah Comer demonstrates the game Beat Saber using a virtual reality headset in Washington, D.C. During the pandemic, Comer and her family held a contest from their respective homes in several states to see who could rack up the most points on some of the exercise games on their VR headsets, “as motivation for us to exercise and stay connected,” she says.

Photo illustration by Becky Harlan/NPR

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Photo illustration by Becky Harlan/NPR

Sarah Comer demonstrates the game Beat Saber using a virtual reality headset in Washington, D.C. During the pandemic, Comer and her family held a contest from their respective homes in several states to see who could rack up the most points on some of the exercise games on their VR headsets, “as motivation for us to exercise and stay connected,” she says.

Photo illustration by Becky Harlan/NPR

Research suggests that adding a competitive element to your exercise routine can actually help you train…harder. In a study published in JAMA internal medicine In 2019, Patel and a team of researchers challenged 602 overweight and obese employees at a single company to participate in a step-tracking challenge. The group asked compete against other employees ended up walking more steps than any other group in the study.

If you’re looking for a similar motivation, look for fitness programs that encourage friendly competition. The app Zwiftfor example, lets you race against others in a virtual world using your own bike and treadmill (with purchase of sensors and other equipment to track data). And many companies offer wellness challenges to their employees through their health insurance providers. Cignafor example, offers a fitness app that allows employees to compete against other teams.

And don’t forget the fitness video games! In addition to Pump It Up, you can also try the Ring shaped adventure, a game that combines role-playing elements with fitness. Players fight enemies by jogging in place and pushing and pulling a ring-shaped controller to battle in-game enemies. The game tracks your scores and progress against your friends on a leaderboard.

If you have a virtual reality headset, you can try Supernaturala boxing and meditation game, or beat the saber, a game that requires you to use your arms to smash your way through musical notes. Play against a friend to become competitive.

3. …Or team up with them

In this same 2019 JAMA study, the researchers found that collaboration – getting a group to work together toward a common goal – was too an effective way to increase physical activity. Another subset of participants were asked to split into teams of three. Each day, one member of the group was randomly selected to represent the whole team with their individual step count for the day. This approach encouraged each member of the group to try to reach the step goal for the day. No one wanted to let their team members down.

You can try to recreate that dynamic by working toward an exercise goal with other people, especially those with whom you have a close relationship, Patel says. They can help “hold you accountable in ways you couldn’t with a stranger,” he says. And you’ll be less likely to break training commitments if someone you love is relying on you to help them reach their own fitness goals. So grab a close friend or family member and bring them to the gym with you – there’s a reason the “gym buddy” exists.

4. Add an element of fantasy

Elizabeth Lyons of the University of Texas Medical Branch says some people like video games because there’s a lot of unpredictability and surprise.

Lyons tries to emulate these characteristics in his own fitness game designs. As part of her research, she created a Facebook page to help motivate older women in Galveston, Texas to take daily walks. To keep participants going, she posts fun challenges on the page. For example, she asks women to take a photo of something on their walk that looks like a book cover – or mark as many different types of trees as possible from a checklist she shares at advance. In response, participants are sharing photos and comments on the Facebook post with updates on what they have discovered during their walks.

“A lot of things we tried to do with [the] challenges is to bring back a sense of childlike wonder,” she says — kind of like what you get when you first explore a video game world.

You can recreate that fancy feeling in your own exercises, Lyons says. Take photos of at least 5 different flowers as you walk around the neighborhood. Cycle from home to friend to friend. Beat your personal best to the top of a trail.

And remember, Lyons says — every moment of playful engagement — active or not — is a win. If exercising, even for a few minutes, makes you “a little bit happy or fulfilled or adds some kind of meaning to your life, that’s fine.”

The audio portion of this episode was produced by Audrey Nguyen with technical support from Stu Rushfield. The digital story was edited by Malaka Gharib. We would love to hear from you. Leave us a voice message at 202-216-9823or email us at

Listen to Life Kit on Apple podcast and Spotifyor sign up for our newsletter.

Why exercising during pregnancy is important Mon, 05 Sep 2022 19:55:03 +0000

The physical and mental well-being of women during pregnancy is as important as the nutrients they absorb. Diet is not the only essential factor during this period as there are other factors that ensure a healthy pregnancy.

Exercise is key right now because it helps build muscle, posture, and birthing hormones, which improves your mood.

It also reduces back pain and swelling in the feet when the body changes.

Exercise also gives pregnant women the supportive strength they need to bear the extra weight they have gained during the pregnancy period. It also makes them flexible to move around as difficulty in moving sets in as the pregnancy progresses.

Physical exercise not only reduces the risk of pregnancy complications, but it also helps to adapt to the many physiological changes that the body undergoes during this period.

Dr. Israel Ojajune, Resident Gynecologist at University College Hospital (UCH), said exercise and rest are important aspects during the pregnancy period as they help both mother and child stay healthy. throughout this period.

“You need to engage in daily exercise, not intense exercise; like to go for walks and also participate in your normal activities; it helps you stay healthy as it is good for you and the baby. Generally, a healthy lifestyle consists of getting enough rest and getting enough sleep. Maintain a good diet, take your medications, attend prenatal checkups and eat enough fruit as well, as these are all important and cannot be overemphasized,” he said.

“Pregnancy is a great time to start an exercise program even if you’ve never really exercised before,” according to a report by John Hopkins, published on The report recommended pregnant women exercise moderately for about 150 minutes a week or 30 minutes a day, five days a week.

However, it is always advisable to discuss with your doctor and/or midwife whether it is safe for you to engage in any form of exercise.


While walking: Walking is an easy way to exercise, it helps build endurance, improves your heart health and is also not strenuous for a pregnant woman.

YOGA: Yoga is a great exercise that pregnant women can do as it is beneficial for their physical and mental health.

“However, hot yoga is not recommended because you still need to stay cool and hydrated during pregnancy,” says John Hopkins’ report.

AQUATIC TRAINING IN THE GYM: Light workouts help keep your heart rate up. Reports also indicate that swimming also supports the weight of the baby.

These exercises help you stay active during pregnancy. However, it is important to discuss this with your doctor before engaging in any type of exercise.

DANCE: Dancing is one form of exercise that a pregnant woman can do. It involves the whole body and it’s fun to do. It is good for your heart and allows you to have good coordination and balance, which is essential during pregnancy.

Generally, exercise reduces constipation, bloating, back pain, and swelling, especially swelling in the feet. It also helps to shorten labor during delivery and helps you sleep better.


Sleep is very important for everyone’s well-being and health, regardless of the situation in which they find themselves. However, sleep becomes more important when a woman is pregnant. “Rest and good sleep are very important during pregnancy; adequate rest is a vital matter during this period. You should not engage in strenuous activities as you may trigger complications for the baby.

“It’s important to reduce the activities you engage in as the pregnancy progresses,” Dr. Ojajune said.

A 2017 report by Amy Maxmen, Insomnia linked to premature birth in a study of 3 million mothers | Nature said women with sleep problems were twice as likely to give birth more than six weeks early. He said an analysis of nearly 3 million medical records of pregnant women in California suggests that better sleep could remedy premature labor.

“…An analysis of the medical records of nearly 3 million pregnant women in California suggests that a surprisingly simple intervention – better sleep – could help solve the problem. Researchers found that women who were diagnosed with insomnia or sleep apnea were about twice as likely as women without sleep disorders to give birth more than six weeks earlier.

Doctors recommend that pregnant women get eight to ten hours of sleep per night. However, as the pregnancy progresses, different problems like heartburn, constipation, bloating and others may occur between the hours of sleep. However, it is important to plan ahead and cover lost time. A short nap during the day would help cover up the tough times.


Pregnancy comes with a lot of things that, if left unattended, can adversely affect a woman’s mental well-being. First-time mothers are more vulnerable to loneliness primarily because of their expectation of pregnancy. The body undergoes several changes from the first trimester to the third trimester and at the time of childbirth. It is important at this stage that adequate attention be given to her mental health and any support she can get from her family, especially her spouse, as her body goes through these changes.

The goal from now until the moment of delivery is to ensure complete safety for mother and child. This could take different forms. To avoid being overwhelmed by the changes the body is going through, it is important to practice mindful meditation. Think about the blessing that accompanies the newborn. Also, spend time doing what you love and with your family.

Take each day as it comes, it helps to cope with the situation or body changes at that time, your happiness takes center stage at this point. Always talk to your doctor or midwife about how you feel. Practice journaling. This helps you track your journey through all three trimesters and is a good point to reflect on when your baby arrives.


Jenna Coleman’s Health + Exercise Routine: 7 Things We Know Fri, 02 Sep 2022 09:00:05 +0000

Although Jenna Coleman’s acting roles weren’t particularly physically taxing, they were extremely exhausting mentally. She called her time playing Monique on The snake a ‘anxiety-provoking experience‘ and said filming as Joanna in The Scream was such a ‘emotional roller coaster‘ that sometimes she ‘just wanted to run away’.

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Any of you is faithful W.H. readers will know how strongly we believe in the power of exercise for mental health, and Coleman is proof that it works. Over the years, it’s exercise that has helped her maintain some composure, and her hacks go further. She doesn’t just do anything, she cemented a routine that was intentionally designed to relieve stress and anxiety, instead of just working out and enjoying the mental benefits as a byproduct. So if you ever feel particularly wired, or maybe you’re looking for some more specific advice on how to exercise for your mental health, this one’s for you.

1.She trains her mental and physical health at the same time

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Even if exercise and meditation are already rotating in your routine, chances are you won’t be doing them together, but have you ever thought about how it would feel? Coleman has spoken about his love for “The Class of Taryn Toomey” in several interviews. It’s a form of ‘meditation, cardio and conditioning in one“, says Coleman, adding that “it’s one of the only workouts that makes such an effort to combine mental and physical health into one.

In another interview with Harper’s Bazaar, she says, ‘I found it so liberating and therapeutic. I really recommend it to get rid of that stagnant energy.

You can try The class for yourself using a free trial.

2. She trains in the morning

You know how having to do a workout can sometimes weigh you down all day until it’s over? Coleman says she gets around that by doing it in the first place. “I love getting up at 5 or 6 a.m. and having that quiet moment in the morning,” she said. Byrdie. “It prepares me for the rest of the day. I’m trying to do a workout then, so I finished at 9am.

Granted, we’re not all morning people, and the idea of ​​waking up at dawn may be impossible, but granting yourself the “quiet moment” mentioned by Coleman is not. Even if it’s only 10 minutes, take the time and you’ll reap the rewards.

3. She appropriates meditation

Meditation is hard. We understood. And Coleman knows the deal, so she does her own practice using a sauna blanket and a podcast.

“In the UK it’s so dark and cold during the winter, so I’d get into a sauna blanket and put on a podcast. I guess that’s been my form of meditation,” she said in an interview with Byrdie. Moral of the story: meditation doesn’t have to mean sitting in silence with your eyes closed. Find a guided meditation that you can listen to and adopt a comfortable position, sitting or lying down. You do you.

4. She practices yoga

You’ve probably heard it all before, but yoga really Is make a difference when it comes to your mental health. “It’s great for me just in terms of breath and anxiety,” Coleman said. Byrdie. “It seems to calm my nervous system.” The proof is in the pudding, but don’t just take Coleman’s word for it. To research has shown that mindful breathing and performing yoga postures strengthen nerve transmissions from the body to the brain, which decreases stress and muscle tension, while more restorative yoga poses activate the parasympathetic nervous system, thereby reducing tension. anxiety, fear and anger.

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5. She practices hot and cold water therapy

Anyone with Instagram will know that the world has gone crazy for ice baths. It’s a phenomenon that’s supposed to boost your immune system and reduce stress, and by the same token, Coleman swears by combining cold showers with hot ones.

In an interview with sheerluxe, she said: “I recently started taking hot and cold showers in the morning. You take your normal shower at your normal temperature, then splash on cold water at the end. It makes you feel so fresh and healthy – it’s so good for your lymphatic system and it really shows in your skin. Plus, it gives me such a clear head to face the day.

Try 30 seconds of cold followed by 30 seconds of hot, five times, and see how you feel.

6. She does bodybuilding

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If a lack of confidence is contributing to anxiety, try strength training or weightlifting. The sense of accomplishment that comes with nailing a new move or hitting a PB will boost your self-esteem endlessly, and Coleman is a big proponent of that. She previously trained with PT Matt Bevanwho shared a video of her crushing pull-ups.

7. She uses salts to support her recovery

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After admitting she could spend up to two hours in a bath (same here, sista), Coleman said she swears by adding Epsom salts and magnesium to the water to promote muscle recovery.

And PSA: using magnesium for recovery is not a myth. Studies have shown that it blocks the absorption of calcium and regulates the contraction of the muscles, which allows them to relax completely. Go figure.

Westlab Restoring Magnesium Flakes 5kg | Magnesium Chloride Bath Flakes for Relaxation | Perfect for transdermal bathing and foot soaking | 100% Natural Mineral Salts | Vegan and cruelty-free



Historical walk, exercise classes, poetry and more — Waterbury Roundabout Fri, 02 Sep 2022 07:00:00 +0000
Sept. 2, 2022  |  Submitted by Waterbury Public Library

The library has several upcoming programs for adults in September.

Historical walk

Monday, September 12, 5:30 p.m. Local historian Skip Flanders leads a free walking tour of Waterbury’s ‘Memory Lane’. Participants are asked to meet outside the library to begin at 5:30 p.m. sharp. The tour will begin at the home of US Army Civil War surgeon Henry Janes, now home to the Waterbury History Center. Walking south along the old Winooski Turnpike – now Main Street – the tour will cover stories of historic buildings that helped Waterbury’s development, such as the Stagecoach Inn, a fire station and original jail , the railway station of 1875.

The tour should take about an hour and cover about a mile along Waterbury Streets, ending on Stowe Street. Register in advance by calling 802-244-7036 or emailing the Library’s Adult Program Coordinator, Judi Byron, at

Exercise for those with arthritis

Wednesdays Sept. 14-Nov. 16, 10:30-11:45 a.m. The library hosts a free exercise class designed for people with arthritis through the Central Vermont Council on Aging. The course will be held at the library for nine weeks in the community hall. This low-impact, evidence-based exercise program helps participants maintain joint flexibility and muscle strength, increase energy, improve well-being and sleep, and reduce arthritis pain. .

Vaccinations and COVID-19 masks are mandatory. Register online at

For more information contact Anne Greshin at 802-241-4840 or email

Adult Back to School Technology

Tuesday, September 20, 6:30 p.m. Fall usually means back to school for kids, but it’s also the perfect time for adults to engage in learning. There is a world of free online courses and educational opportunities, not only for traditional students, but also for lifelong learners. What will you learn next?

Join tech librarian Kyle Creason via Zoom to experience the endless, wild world of online learning in his adult back-to-school course. The link to join online will be live on the day of the event at

Embodied Poetry Community Workshop

Sept. 27, 6 p.m.-7 p.m. Join poet Mary Rose Dougherty and conscious movement practitioner Becky Widschwenter as they explore breath awareness through spoken poetry, writing, and movement. Before we have the words to say it, we have to experience what we feel in our body. Expressive creativity, when fused with felt meaning, has the power to transform heaviness into lightness of being, to nourish the body, ignite the imagination and center the soul.

No prior writing or movement/meditation experience is necessary. Everyone is welcome. To register, call 802-244-7036 or email

Community meeting for library plan

Sept. 28 at 6 p.m. The library wants to hear from the public: how can Waterbury Public Library best serve the community in the years to come? What would you like to see from the library’s collections, programs, youth services, outreach, and digital resources? Come share ideas – your feedback will help the library develop its next five-year strategic plan!

More information about library events and programs is online at

The Clam exercise is the ultimate hip mobility move Thu, 01 Sep 2022 17:59:53 +0000

The clamshell is one of those exercises that seems a little too easy at first glance. After all, you’re just lying on your side and moving your knee up and down casually. And yet, when you do a clam exercise with good form, it actually contains the benefits (and the burn).

The clam, or clamshell, is a side lying exercise that targets the hips, buttocksand thigh musclessaid Judith HouwaardPilates instructor and owner of Amavi Movement. “It got this name because of the similarities to a clam opening and closing,” she told Bustle. (Sounds cute…until you make a lot of it.)

Clams are great for improve the strength, mobility and stability of your hips, says Houwaard. This is because the opening and closing motion targets the external rotation of your upper hip as it moves your leg bone into the hip socket, she explains. Add clams to your routine often enough, and it can really start to strengthen this area and make you feel more mobile.

Since this exercise focuses on strengthening one side of the body at a time, you end up correcting any muscle imbalances you may have in your hips, adds Houwaard, which can decrease body discomfort and reduce your risk of injury to be misaligned.

As a bonus? This movement is also a great way to strengthen the middle of the glutes, which in turn reduces stress and tension in the lower back, says Houwaard. “The gentle activation of the core muscles also helps with that,” she says. Ready to try this simple but effective exercise? Here’s how to do it right as well as how to modify it.

How to do the clam exercise

here Jaylee ThomasPilates instructor and owner of RE:MIND Meditation & Movementexplains how to do a clam exercise using good form.

– Lie on a mat on your side with your hips aligned with your shoulders.

– Bend your knees and bring your legs up to a 70-45 degree angle to your body.

– Place your head on your arm or support it with a small pillow or towel.

– Make sure your head is not forward or backward from the cervical spine.

– Put your hand on the floor in front of your chest for more stability, or place your hand on your hip to make it harder.

– Make sure your hips are stacked and don’t let your torso collapse to the floor.

– Engage your deep abdominal muscles, aka the transverse abs, to maintain alignment during the movement.

– Inhale to prepare. On the exhale, keep your toes together as you rotate the hip joint and open the knees. Think of directing the movement with your upper knee, like opening a clam shell.

– Rotate your top knee open but only as far as you can without losing your hip alignment.

– Return to the inspiration and repeat.

– Do 10 to 12 repetitions, then repeat on the other side.

How to modify the clam


To make this move a little more challenging, Thomas recommends adding a resistance band to your quads to create more tension as you raise and lower your knees. For even more burn, add another resistance band around your ankles.

Do you have an exercise ball handy? “Another great way to shake it up is to add a small exercise ball between your knees or a pillow and press it into the lower part of the movement,” Thomas told Bustle. “This results in the activation of the muscles in our inner thighs.”

Common mistakes to avoid

As with any exercise, it’s important to pay attention to your form at all times in order to get the most out of the movement. Thomas cautions against letting your torso tip forward as you raise and lower your top leg.

“To avoid this, focus on maintaining the same distance between your ribs and your hip bones,” she says. “You can do this by placing your thumb on your lower rib and your middle finger on your hip bones to assess any changes.”

You also don’t want your hips rolling forward. Keep your hips, knees, and feet stacked. And last but not least, remember to go slow. “Watch your speed,” says Thomas. “You don’t want to see any body sway. You want to use muscle control, not momentum.

Referenced studies:

McBeth, JM. (2012.) Hip muscle activity during 3 side-lying hip strengthening exercises in long-distance runners. Train J Athl. doi: 10.4085/1062-6050-47.1.15.

Sidorkewicz, N. (2014.) Review of the effects of changing hip orientation on gluteus medius and tensor fascia latae interaction in common non-weight-bearing hip rehabilitation exercises. Clin Biomech (Bristol, Avon). doi: 10.1016/j.clinbiomech.2014.09.002.

Willcox, E. (2013). The influence of variation in hip angle and pelvic position on muscle recruitment patterns of the hip abductor muscles during clam exercise.


Judith HouwaardPilates Instructor, Owner of Amavi Movement

Jaylee ThomasPilates Instructor, Owner of RE:MIND Meditation & Movement

Yoga or Pilates, which form of exercise should you include in your fitness routine? Tue, 30 Aug 2022 15:11:20 +0000

Yoga focuses more on mindfulness while Pilates focuses on muscle building and developing core strength.

Yoga was originally practiced by holy ascetics in India and its origin dates back to the Vedic period. This traditional practice helps with the flexibility of the body and the concentration of the mind. Pilates was introduced by a German inventor, John Pilates in the 1920s, during World War I. It was introduced to help injured soldiers regain their health by strengthening their muscles. It involves the use of different equipment as well as mat exercises. Pilates is also a low impact exercise and works on the body and mind, but the goal is to make the body stronger and improve posture. The current generation chooses to incorporate both yoga and Pilates into their fitness routine.

Yoga and Pilates have many health benefits, from stress relief to building flexibility, strength, control and endurance.

Yoga and its benefits

Yoga encourages the body to practice a full belly breathing method – inhaling and exhaling through the nose. Yoga helps with balance, strength, endurance, meditation, controlled breathing, and sometimes even difficult physical movement. It is also known to have a positive effect on arthritis, respiratory conditions, high blood pressure, chronic pain and type 2 diabetes. It focuses on:

Pilates and its benefits

Pilates focuses on small movements that stabilize the back and core muscles. Pilates can be practiced on mats and on machines. The machine equipment only uses springs, levers and your body weight for resistance. Pilates also has its own set of benefits. It increases muscle strength and endurance, improves flexibility and posture, and helps relieve joint pain.

Pilates is beneficial for people with arthritis, urinary incontinence, respiratory problems, joint injuries and back pain.

Yoga or Pilates?

Both forms of exercise promote strength building, balance, flexibility, and calorie burning. Yoga focuses more on mindfulness while Pilates focuses on muscle building and developing core strength.

If your goal is to improve your core performance and strength, and eliminate joint and muscle issues, then Pilates should be a good option for you. But if you are in distress and want to relax and take care of your physical and mental health, yoga is for you.

You can also add both to your fitness routine, but only after consulting with a fitness instructor to determine what your body needs most.

Pilates is expensive and would require access to equipment for some of the exercises. Although Pilates can be modified like yoga to meet your fitness criteria, it also requires proper instruction and correct postures to avoid injury.

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