Top 5 Stretches You Must Do Before Walking
Walking is a very accessible and also the most highly beneficial exercise that presents an array of health advantages. This easy activity increases the cardiovascular well-being of individuals, raises energy, increases endurance, strengthens the bones and muscles, and manages weight. However, if you are to benefit from the walking activity fully and to avoid the chance of getting injured while performing it, you will have to stretch before starting it. How Walking Benefits Your Body And Mind? Walking is more than merely keeping fit; it will also help with the wellbeing of your mind. By walking, your body is releasing endorphins that improve blood flow and the transporting of oxygen to your brain. This helps calm one’s stress and tension, among other things. Further, walking helps a great deal in improving one’s sleep and mood because your body’s circulation has increased. For instance, walk through beautiful parks, beaches or forests. Bring your loved ones along to walk with you or let your favorite playlist accompany you for added fun. Walk on new trails to stay fresh and exciting. Here Are Top Five Stretches Before Walking. 1. Arm And Shoulder Stretch In sports biomechanics, the upper body is an important component for maintaining posture and balance. Extend one arm across your chest and hold it with the opposite hand. Gently pull your body for 30 seconds and then switch arms and repeat. This stretch loosens the shoulders and arms, improving range of motion and muscle activation, both crucial for athletes and walking enthusiasts. 2. Standing Quadriceps Stretch This is one of the stretches that will target the front thigh muscles. Its application in the field of sports science means stretching the muscle by holding yourself tall and reaching to the back with one of your hands to grab either your foot or ankle then pull it to your buttocks. Hold for 30-60 seconds, then switch to the opposite side. These stretches prove helpful in improving flexibility while preventing injuries, hence are an area of concentration in the research of sports technology. It is very helpful to an athlete or any person who wants to avoid injuries while improving their walking form. 3. Straight-Leg Calf Stretch This exercise is great in engaging the calf muscles for flexibility enhancement and hence eliminating cramping. Step the second leg back with flat heels and straight knees. Step forward slowly from your pelvic region. Do this for 30 seconds. Then switch to the following leg. Sports science shows that muscle elasticity must also be emphasized since it is through this that both injuries of the Achilles as well as calf injuries mostly experienced by athletes can arise. The increase of elasticity will help stabilize the overall form. 4. Jumping Jacks It exercises all your muscles thereby helping you with increased flow and flexibility in the system. While your feet touch together, start jumping to separate both of your legs apart with open arms spread to go again in another jumping step while returning your posture. In sports science for the entire Indian sector of the sporting field, athletes use it and it supports increased cardiovascular fitness, important to many who participate here. 5. Toe Touch This is a typical stretch that flexes and keeps away hamstring injuries. Reach down toward your toes from standing upright position and hold for 30 seconds. Do this five times. This exercise, according to research in sports science and sports technology, enhances toe-touching as a measure of improving flexibility and therefore reducing the risk of injuries. It is therefore very effective as a warm-up for athletes and also good for leisurely walkers. These stretches may be included in a walking regime that science supports, based on research conducted in sports sciences and sports technology for better performance and preventing injuries. For sports enthusiasts or those who simply care about maintaining health, these stretching exercises shall make every walk better, safer, and more fun. The Sportz Planet Desk,Atharva Shetye
A Sports Science Perspective On 7 Secret Benefits Of Exercise
Most of the people who start their exercise program do so either with a goal to lose some weight or because a medical practitioner has advised them to start. While these are important motivations, one must recognize that alterations in body appearance will begin to occur only when six to eight weeks have been completed of regular exercise combined with good nutrition. As such, most often than not, we seem to work towards aesthetic benefits and measure success in the ability to appear lean. This narrow approach to health can lead to an unhealthy relationship with food, thus prompting extremes such as starvation or binge-eating if the results are not expected. Here are seven inconspicuous benefits that make us realize the importance of consistent exercise, framed through the lens of sports science and athlete health. 1. Releasing Happy Hormones Happy hormones, also known as endorphins, contribute to improving mood. An increased amount of the neurotransmitter is released by undertaking any physical activity, lowering the levels of pain and tension. If workouts are accomplished in groups, the synthesis of oxytocin-often termed the love hormone-reaches higher levels than otherwise, enhancing overall quality of life. This stands among the most important sport science insights, which describes how engagement in sports influences mental aspects. 2. Quality Of Sleep This is probably the first positive effect of exercise on the quality of sleep. Aerobic exercises increase the duration of deep sleep, a very important stage for recovery, production of growth hormone and proper functioning of the immune system. In sports science, knowledge of the relationship between physical activity and sleep is critical to the health of an athlete because proper rest guarantees optimal performance. 3. Increased Resiliency And Energy Supply In exercise, there will always be better blood flow throughout the body. In fact, muscles and other internal organs will always get better supplies of oxygen and foodstuff. This would always manifest itself as quick and timely boosts in energy during a span of one to two weeks and the potential capacity for more air exchange to increase lung volume for life. For sports biomechanics, efficiency becomes a primary goal for reaching its peak performance. 4. Lower Cravings For Foods Physical activities have the effects of heating your body and therefore sends natural biological cues to your mind to minimize the craving for foodstuffs. Thirdly, most sport personnel take healthy nutritional lifestyles involving a proportionate distribution of proteins, fats and carbohydrates which are elements naturally reducing their crave for junk food. Sports science is best applied here at the interaction level of nutrition with exercise. 5. Radiant Complexion And Increased Energy Most people feel lighter and energetic in performing daily tasks within a week of consistent exercise. Sweating while exercising cleanses the skin, thus rejuvenating the collagen. This relationship between exercise, skin health and vitality is well-noted in sports science literature. 6. Diminished Stress Stress levels provoke the body to generate the hormone cortisol, which causes some conditions in the body associated with weight gain and modification in appetite. However, a very interesting point comes across here: exercise itself actually increases cortisol in the body at least in the short run. Long-term physical exercising however decreases the production of cortisol, making the human body resistant to everyday daily stresses. This aspect would thus be very much used while researching the health factors among athletes, proving indeed that regular training is advantageous to the mental well-being of the athlete. 7. Improved Concentration and Productivity Regular exercise has been known to enhance cognitive ability and mental clarity. For example, athletes have better concentration and memory as well as overall cognitive ability through consistent training. Increased productivity in sport and other spheres of life reinforces the importance of physical fitness in a complete lifestyle. Benefits of regular exercise cannot be restricted to mere beauty. Rather, it cultivates a more positive interaction with fitness and nutrition if one considers the gains which are not easily visible and rather based on sports science and athlete health. The health benefits develop a holistic perspective toward health and through principles of sports science in India and other nations, helps promote longevity and well-being. The Sportz Planet Desk,Atharva Shetye
7 Sports Technology Accessories For Walking And Workouts
Walking has plenty of health benefits, but with sports technology wearable support, you are able to enhance this exercise even more. From tracking progress to comfort and safety, advanced sports technology could take walking and a workout routine further. Let’s delve deeper into how wearables like accessories in sports technology can count every step towards fitness success. Why Use Wearable Sports Technology for Walking? Wearable sports technology accessories integrate to upgrade your walk with the opportunity of establishing and achieving fitness goals on motivation. Advanced sports technology ensures tracking performance, stability, or even convenience encourages wellness but in a more efficient and enjoyable way. They deliver critical data such as heart rate, distance covered and calories burnt on the path. 7 Must-Have Sports Technology Accessories for Walking and Workouts 1. Smartwatch or Fitness Tracker In addition to being top wearable sports technology devices, smartwatches and fitness trackers can significantly alter the way one walks by providing real-time data on distance, pace, heart rate and calories burned. According to JMIR mHealth and uHealth, these devices motivate users to keep active by setting realistic goals and tracking progress. Many smartwatches also offer interactive challenges such as step counts, virtual races and progress badges that make every walk more exciting and rewarding. 2. Wearable Wrist or Ankle Weights If you are interested in adding resistance and strength, then wearable wrist or ankle weights are ideal. According to a study in the Journal of Taibah University Medical Sciences, the accessories have been proven to enhance muscle mass and endurance when exercised regularly. They help improve balance, coordination and overall stability, which makes you fit a notch higher. If you are a beginner in wearable weights, use the lighter ones and find a fitness expert to maximize benefits and avoid strain. 3. Comfortable, Supportive Shoes While not exactly a “tech” accessory, proper footwear is vital to the effective use of walking. Well-designed shoes reduce impact on joints, allow for proper gating and may even prevent injuries; notes Journal of Foot and Ankle Research. Look for one with sufficient cushioning to dampen shock especially when using sports technology high-tech to really push the limits of your walk. 4. Running Belts Running belts are handy sports technology accessories especially for those carrying their essentials such as phones, keys, or water. The belts secure the belongings and let the user walk hands-free to improve posture and not put much strain on the shoulders and arms. “Running belts improve the walking experience-the comfort and focus,” notes fitness expert Mahesh Ghanekar. “Choose one that fits snugly without chafing for an optimal experience.”. 5. Leak-Proof Water Bottle Hydration is essential and a leak-free water bottle is something you require. Nutrition Reviews argues the necessity of hydration for optimal muscle function and energy. A leak-proof water bottle will allow you to sip at intervals as you walk, maintaining the balance within your body. You want one to have a wide mouth so that you can refill easily for each step you take. 6. Headphones or Earphones You can play music, podcasts, or audiobooks to have inspiration during your walk. Many wireless sports tech wearables are integrated with earphones allowing you to listen during exercises. However, above all, safety is important. Keep music volume down and pay attention to your surroundings, particularly in areas with traffic congestion. 7. Sweat Towel A sports towel is a very convenient accessory in warm weather or after a challenging workout. It will keep you cool by wiping the sweat away and it can become a blanket for resting or stretching. It makes walking more comfortable to spend some time post-walk while stretching or working out. Wearable Sports Technology Embracing Health and Enjoyment in Walks Advanced sports technology accessories can make a difference in your ability to walk. With the wearable technology of sporting companies increasingly available in India, it means that any fitness enthusiast at whatever level can use the latest tools available. From a smartwatch to a water bottle, integrating these accessories can empower you to maximize your health benefits from walking while making it even more enjoyable and effective. The Sportz Planet Desk,Atharva Shetye
7 Unexpected Health Benefits Of Walking As An Exercise
Walking has often been a deprived benefit when making a choice of walking instead of high-intensity workouts like running. Society often loves high-impact and intense exercises, however not the case with walking. This is not true since sports science says that walking offers many advantages that not only improve health but also add to the quality of life. Here are 7 compelling reasons for making walking a regular feature of your workout routine. 1. Longer Life Span More than anything, the movement of fitness subscribes to a very common phrase: “more is better.” However, it turns out that a long life and healthy existence might not be achieved by walking. For instance, the human body is meant for walking in its natural, low-impact way and this can be long-lasting without having to be over-exerting on the joints and muscles as well. Walking each day and without overextending yourself would help you to live a very healthy, long life. 2. Improved Mental Health Although intense exercise is very physically beneficial, walking is a gentle mental reset. Permitting the thoughts to wander and fostering mindfulness, walking promotes a kind of soothing serenity. Walking, by its meditative nature, must reduce stress and anxiety and even symptoms of depression, which helps the mind to do better at life. 3. Lower Chance of Injuries Unlike high-impact exercises, walking has significantly lower risks of injuries. Running affects the joints, especially the knees and hip areas, which put people at more risk of suffering from stress fractures and other injuries. Walking is a low-risk exercise that makes your muscles and joints strong without experiencing repetitive high-impact shocks from running, hence safer for long-term physical health. 4. Health Promotion of Cardiovascular System Walking improves one’s heart to enhance overall circulation and lower the blood pressure, therefore cutting down risks for heart diseases. Unlike intense workouts or exercises meant to break down, walking is a perfect way of exercising that does not overexert the person. The regular walking routines ensure that the health of the heart remains in its stable shape without burning out from too many stringent activities. 5. Enhanced Quality of Sleep Users report much better sleep when walking is a routine activity. Walking tends to be low-impact thus reducing stress and regulating sleep patterns simultaneously as whatever other high-intensity exercise might shake the body up and have jarring effects. This exercise helps one relax, preparing the mind and body for sleep with less chance of falling prey to insomnia. 6. Lower Incidence of Chronic Diseases Regular walking can act as a sort of armor in preventing chronic diseases, such as diabetes, hypertension and heart disease. It promotes stable body weight, low levels of blood sugar and a healthy way of living, which are all important in reducing the risk of chronic disease. 7. Increased Productivity and Creativity Walking is not just good for the physical but also the mental state. Research studies have shown that walkers are more creative and have a better way to solve problems. Thoughts will flow so well in this relaxed pace, mentally flexible, innovative. This actual slowing down will let one refresh one’s energy and mental clarity to look anew at things with challenges placed before one’s work and personal matters. Also Read – Why Walking Is The Best Way To Lose Weight? Taking Instinctive Movement Walking taps into a natural, instinctive rhythm lost in quick workouts. In essence, such a “rest and digest” response is a biological response that encourages us to be in a state of balance and calm, further enhancing not just fitness but also overall quality of life. So, whether it’s for health or just peace of mind, walking is one of the best holistic approaches to wellness that go beyond merely exercising the body. The Sportz Planet Desk,Atharva Shetye
How To Prevent Cardiac Arrest During Exercise?
Imagine being in the middle of a vigorous workout, feeling the rush of adrenaline as you push your limits, only to be struck by an unexpected and terrifying event—a cardiac arrest. It’s a scenario that has occurred to athletes and fitness enthusiasts alike, highlighting the critical need for awareness and prevention. Cardiac arrest during exercise, although rare, is a stark reminder of the importance of heart health, even for those who seem to be in peak physical condition. So, how can you protect yourself while staying active? Let’s delve into the measures you can take to prevent cardiac arrest during exercise. Warm Up and Cool Down Properly Warming up is vital as it prepares your heart and muscles for increased activity, reducing the risk of sudden stress on your heart. Start with light aerobic activities, such as walking or gentle cycling, and gradually increase the intensity. Similarly, cooling down after intense exercise helps your heart rate return to normal gradually, preventing abrupt changes that can stress the heart. Slow down gradually and finish with gentle stretching to cool down effectively. Stay Hydrated Maintaining proper hydration is crucial because dehydration can lead to an imbalance in electrolytes, affecting heart function. Make it a habit to drink water before, during, and after exercise. For prolonged exercise sessions, consider consuming electrolyte-replenishing drinks to maintain fluid balance and support heart health. Listen to Your Body Recognizing warning signs is essential for preventing cardiac arrest. Symptoms such as chest pain, shortness of breath, dizziness, or palpitations can indicate potential heart issues. If you experience any unusual symptoms, stop exercising immediately and seek medical attention to ensure your safety. Also learn which exercises to avoid here. Incorporate Rest and Recovery Rest and recovery are essential components of a healthy exercise routine. Rest allows your heart and muscles to recover, preventing overexertion. Schedule regular rest days and ensure you get adequate sleep to support your heart’s health and overall well-being. Educate Yourself on CPR and AED Use Learning life-saving skills such as CPR and the use of an Automated External Defibrillator (AED) can significantly increase survival rates during cardiac emergencies. Take a CPR and AED training course and familiarize yourself with the locations of AEDs in your gym or workout area. These skills and knowledge can be invaluable in saving lives. Monitor Your Diet Eating a heart-healthy diet is crucial for maintaining cardiovascular health. Focus on a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Avoid excessive consumption of salt, sugar, and saturated fats, as these can increase the risk of heart disease. Manage Stress Levels Chronic stress can negatively impact heart health. Incorporate stress-reducing techniques such as mindfulness, meditation, yoga, or deep-breathing exercises into your routine. Managing stress effectively helps maintain a healthy heart and overall well-being. Avoid Smoking and Limit Alcohol Smoking and excessive alcohol consumption are significant risk factors for heart disease. Avoid smoking entirely and limit alcohol intake to moderate levels. These lifestyle changes can greatly reduce your risk of cardiac issues during exercise and in general. Follow a Progressive Training Plan Starting with a manageable exercise intensity and gradually increasing it over time is key to preventing overexertion. Follow a progressive training plan that allows your body to adapt to increasing levels of physical activity. This helps in building endurance and strength without putting undue stress on your heart. Use Proper Equipment and Techniques Using the right equipment and maintaining proper exercise techniques can prevent injuries that may indirectly affect your heart health. Ensure that your workout gear, such as shoes and clothing, is appropriate for the activity. Additionally, consider working with a fitness professional to learn correct exercise techniques and avoid improper forms that could lead to strain or injury. While exercise is beneficial for heart health, it’s crucial to take precautions to prevent cardiac arrest. By staying informed about your heart health, listening to your body, and following safe exercise practices, you can enjoy the benefits of physical activity while minimizing risks. Remember, a healthy heart is the cornerstone of a healthy life—protect it with care. The Sportz Planet Desk,Atharva Shetye
How much exercise do athletes need?
Indian cricket icon Virat Kohli once mentioned that he dedicates at least 4 hours to exercise on a non-match day. Football great Lionel Messi allocates just an hour per day to his exercise routine. Athletes are known for their rigorous training routines and high levels of physical fitness. However, the amount of exercise required can vary widely depending on the sport, the athlete’s level, and individual needs. Here are some insights and statistics on how much exercise athletes typically need. Endurance Athletes For endurance athletes such as marathon runners and cyclists, training typically spans 20-30 hours per week. This extensive regimen includes long-distance runs, cycling sessions, and cross-training activities to build cardiovascular endurance. Elite marathon runners, for instance, may train up to 180-200 miles (290-320 km) per week, often split into twice-daily sessions. According to a 2023 survey by the International Association of Athletics Federations (IAAF), this rigorous schedule is essential for building the stamina needed for long-distance competitions. Eliud Kipchoge, the world record holder in the marathon, often runs about 200 miles per week in the lead-up to major races. His training routine includes long runs, speed work, and strength training to ensure he maintains peak performance. Professional Swimmers Professional swimmers also dedicate a significant amount of time to training, often between 20-25 hours per week. Their sessions include swimming multiple kilometers daily, along with dry-land strength training and flexibility exercises. A 2023 report by the International Swimming Federation (FINA) found that professional swimmers swim an average of 10-15 kilometers per day during peak training periods. This high volume of training is crucial for improving speed, stamina, and technique in the water. Katie Ledecky, a multi-time Olympic gold medalist, follows a rigorous training schedule that includes swimming upwards of 12 kilometers per day, complemented by weightlifting and core exercises to enhance her strength and endurance. Strength Athletes Strength athletes, including weightlifters and bodybuilders, typically engage in 5-6 days of training per week, with each session lasting 1-2 hours. Their routines focus on lifting heavy weights, performing compound movements, and incorporating rest days for muscle recovery. The specific needs of these athletes require a balanced approach to build muscle mass and strength while allowing adequate time for recovery. Olympic weightlifter Lasha Talakhadze trains six days a week, focusing on a mix of snatch and clean and jerk exercises. His training sessions also include accessory lifts and mobility work to ensure his muscles and joints remain healthy and flexible. Team Sport Athletes Team sport athletes, such as soccer, basketball, and football players, often train 10-20 hours per week. Their training includes a mix of skill drills, conditioning exercises, strength training, and practice games. Professional soccer players, for example, typically engage in 12-15 hours of training per week. Data from the Union of European Football Associations (UEFA) indicates that this balanced approach helps maintain fitness and skill levels while preventing burnout. The intensity of training usually increases during the pre-season to prepare athletes for the competitive season. LeBron James, a top basketball player, engages in 15-20 hours of training per week. His routine includes shooting practice, defensive drills, conditioning workouts, and strength training to enhance his endurance, power, and game performance. Tennis Players Top tennis players usually train 4-5 hours per day, six days a week, involving on-court practice, strength training, agility drills, and match simulation. According to the International Tennis Federation (ITF), professional tennis players spend around 25-30 hours per week on combined on-court and off-court training. This comprehensive regimen enhances both physical and technical skills, allowing players to compete at the highest levels. Novak Djokovic follows a rigorous training schedule that includes daily sessions focusing on footwork, stroke technique, and mental conditioning. His training also incorporates strength and endurance exercises to maintain his physical fitness throughout the season. Individual Variability and Personalized Training Individual needs can vary significantly among athletes, influenced by factors such as age, training experience, injury history, and specific goals. Personalized training plans are crucial for optimizing performance and minimizing the risk of overtraining and injury. Coaches and sports scientists continuously refine these plans to ensure athletes achieve peak performance while maintaining their health. The amount of exercise athletes need depends largely on their sport, competitive level, and personal factors. General guidelines and sport-specific statistics provide a framework, but individualized training programs are essential for reaching athletic potential. As of 2024, advancements in sports science continue to refine these recommendations, helping athletes train smarter and more effectively. Whether you’re an endurance athlete, a strength athlete, or a team sport athlete, understanding and integrating the specific exercise needs into a personalized training plan can lead to better performance and reduced risk of injuries. The Sportz Planet,Atharva Shetye
Working Out Safely in the Summer Heat
The summer heat can make exercising tough and even risky. If you’re not careful, you might get heat-related problems like heat stroke, heat exhaustion, or severe dehydration. These can mess up your fitness goals. But don’t worry, here are some tips to help you exercise safely even on the hottest days. COLD SHOWER IS THE KEYBefore you start your workout, take a cold shower. After the shower, let your hair stay wet instead of using a blow dryer. This can help keep you cool during your workout. STAY HIGH ON FLUID INTAKEWater is your best friend on hot days to stay hydrated. If you plan to exercise for more than an hour, consider drinking sports drinks. Sports drinks are great for long workouts in the heat because they have potassium and electrolytes that help rehydrate your body. The sodium in them can also be beneficial on a hot day. Remember, moderation is key. LIGHT CLOTHING IS THE NEW FASHIONWear bright colors to reflect the sun and make you more visible to cars. Cotton is a light and affordable material that helps you stay dry. If you can spend a bit more, go for sweat-wicking shirts and shorts to keep sweat away. MAKE SUNSCREEN YOUR BFFAvoid getting sunburned during your workout by using sunscreen. Choose one with at least SPF 50 and make sure it’s waterproof so it stays on when you sweat. AVOID WORKING OUT DURING THE FOLLOWING TIMEThe hottest part of the day in summer is from 10 a.m. to 3 p.m. Try to work out before or after this time. Many people like to exercise early in the morning because it energizes them for the day and helps them sleep better at night. DRINK WATER AND QUENCH YOUR THIRSTSummer is a great time to enjoy water activities like swimming, surfing, or paddleboarding. These activities help you stay fit and cool. You might even find a new favorite exercise. If you prefer running, you can still enjoy the water by running in the rain. It can help you stay cool and many find it refreshing. Just be sure to wear bright, waterproof clothing and avoid running near cars. If there’s lightning or thunder, head inside quickly. INDOOR WORKOUT IS THE NEW COOLOn extremely hot days, consider working out indoors at a gym or at home if you have the equipment. This can help you avoid heat-related injuries while still keeping up with your fitness routine. BODY SPEAKSListen to your body. If you start feeling dizzy, nauseous, or very tired, take a break. Resting is better than pushing too hard and getting sick or injured, which could stop you from working out altogether. If the heat is too much for intense workouts, break them into smaller sessions throughout the day. This way, you can rest and refuel without compromising your fitness goals. Have fun with your workouts and stay cool and safe this summer! The Sportz Planet Desk,Atharva Shetye.
Say NO to these Exercises And Do These Instead – Learn What To Skip
Take a look around your gym: You’ll probably see some fellow gym-goers hammering out these exercises, but that doesn’t necessarily mean you should, too. These common gym exercises can be ineffective (aka there are faster ways to get the results you’re after) or sometimes even put you at risk for injury. Long story short, these exercises and machines aren’t doing your body any favors. Learn what trainers say you should be doing instead. 1. Smith Machine Squats– Don’t: Squatting on a Smith machine might look like a safe alternative to the squat rack. The reality isn’t so clear. When you lower into a squat using a Smith machine, your back stays straight and almost perfectly perpendicular to the ground, which compresses and stresses the vertebrae.– Risk: Overly stressing your knees, never fully contracting your glutes or hamstrings, and not training your core.– Do: Try weighted squats instead. Save yourself the risk and learn how to do a barbell squat without the machine. Both bodyweight and weighted squats train your entire lower body functionally, effectively, and without overstressing your joints. Plus, these exercises also work your core. 2. Machine Leg Extensions– Don’t: There’s no functional benefit to leg extensions. Plus, your knees aren’t designed to carry weight from that angle, which could cause injury.– Risk: Low injury risk if you have otherwise healthy knees, but why take the risk if the exercise isn’t even functional to begin with?– Do: Try squats, deadlifts, step-ups, and lunges instead. All of these moves are great for training the quads and simultaneously strengthen your glutes, hamstrings, and smaller stabilizing muscles. 3. Ab Machines– Don’t: Ab machines can make it awkward to activate your core muscles correctly.– Risk: Difficulty in activating core muscles correctly.– Do: Try planks instead. Planks are more effective for toning your abdominals than an assisted crunch (or any machine), and are typically safe for people who can’t do sit-ups because of neck pain. 4. Behind-the-Head Lat Pull-Downs– Don’t: Pulling the bar down and behind your head and neck places extreme stress and strain on the front of the shoulder joint.– Risk: Shoulder injury waiting to happen.– Do: Try wide-grip lat pull-downs in front instead. Pulldowns are still your traps’ main move — just focus on aiming the bar toward your collarbone. 5. The Elliptical– Don’t: Since you move through a relatively small range of motion, it’s so easy to slack on form and muscle activation on the elliptical.– Risk: User error due to easy slacking on form.– Do: Try the rowing machine instead. Rowing incorporates a lot of muscle mass into the movement and can provide a great workout with proper technique. 6. Abductor/Adductor Machines– Don’t: Targeting one specific area of the body is simply an inefficient way to work out.– Risk: Inefficiency in workout.– Do: Try squats instead. A proper squat recruits more muscles and is a functional movement, better preparing your muscles for real-life challenges. 7. Triceps Dips– Don’t: It can easily end up overloading the small muscles that make up your shoulder’s rotator cuff.– Risk: Overloading small shoulder muscles.– Do: Try cable pushdowns, triceps push-ups, and close-grip bench presses instead. Define your triceps while keeping your arms in front of your body with any of these moves. 8. Superman– Don’t: Placing a ton of force and stress on a very sensitive and specific area in the body.– Risk: Stress on the vertebrae of the low back.– Do: Try bird-dog exercise instead. The yoga staple strengthens the same muscles while placing less force on the spine. 9. Very Light Dumbbells– Don’t: Lifting too light could be missing out on some serious sculpting.– Risk: Missing out on muscle sculpting.– Do: Try using 5+ pounds depending on the exercise. The weights should be heavy enough that the last two reps of each set are significantly challenging. 10. Anything That Hurts– Don’t: Pushing through pain can lead to injury.– Risk: Injury due to ignoring pain signals.– Do: There’s an alternative move for every exercise. Be sure to ask your trainer for a move that works for you, especially if you’re modifying for an injury, for pregnancy, or just because you want to break out of a workout rut. It’s important to choose exercises wisely at the gym to avoid ineffective workouts and reduce the risk of injury. Instead of sticking to common but potentially harmful exercises and machines, consider alternatives recommended by trainers. By focusing on functional movements and proper form, such as weighted squats, planks, and wide-grip lat pull-downs, you can achieve safer and more effective workouts. Remember, listening to your body and seeking guidance from a trainer for alternative exercises tailored to your needs can help you stay on track towards your fitness goals while keeping your body healthy and strong. The Sportz Planet Desk,Atharva Shetye.
10 SIMPLE EXERCISE TIPS AND WAYS TO STAY HEALTHY WHILE WORKING
‘All work and no play makes Jack a dull boy’ Well, most of the jacks in today’s world are deprived of a healthy lifestyle. The reasons being long working hours, lack of motivation, and lack of time management. While exercising is the easiest way out of this mess, most of the Jacks are unable to find any time due to their cramped schedules. In such a scenario, health takes a backseat. We recommend 10 simple exercise tips and ways to stay healthy while you are working from your office space or from the comfort of your home. 10 Simple Exercises for Standing Desks:Below are mentioned some exercises which one can do at your standing desk to get a quick full-body workout. These exercises target all the major muscle groups in your body. Doing these exercises regularly while you work can lower your risk of diseases, improve your mood and productivity, and keep your body feeling good without needing to leave your desk. 1. Leg Extensions: While sitting, straighten one leg at a time and hold for a few seconds. Do this 12-15 times on each side for three sets. 2. Abdominal Swivels: Hold onto your desk lightly and swivel from side to side while sitting to work your abs. Aim for around 15 swivels on each side. 3. Calf Raises: Stand up and lift your heels off the floor to work your calf muscles. Do this 12-15 times for three sets. 4. Bend and Point: Bend your knees slightly and lift one foot off the ground, pointing your toe. Repeat on both legs 3-5 times. 5. Standing Leg Curl: Bend one leg at the knee and raise the heel towards your buttocks. Do this 10-12 times on each leg for three sets. 6. Desk Squats: Slowly bend your knees while pushing your buttocks backwards. Do 12-15 squats for three sets. 7. Shoulder Press: Lift your arms above your head while standing. Use a small weight for resistance and do 12-15 reps for three sets. 8. Bicep Curls: Hold a heavy item in your hands and slowly lift it towards your shoulders. Do this 12-15 times for three sets. 9. Tricep Press: Lean forward slightly and extend your arms backward while holding a small weight. Repeat 12-15 times for three sets. 10. Stationary March: Lift your knees while standing to get your heart rate up. You can also jog or jump on the spot for more intensity. 10 Tips for Staying Healthy at Work:Here are 10 tips to stay healthy while working: 1. Watch What You Eat: Avoid fatty, sugary, and salty snacks. Keep them out of sight to avoid temptation. 2. Cut Back on Soda: Swap out soda for sparkling water to cut down on sugar intake. 3. Check Your Posture: Make sure to sit or stand with proper posture to avoid strain on your body. 4. Get Outside: Take advantage of sunlight and outdoor activities during warmer months. 5. Move Meetings Outside: Try walking meetings to get some extra steps in. 6. Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and focused. 7. Pack Your Lunch: Save money and calories by bringing your own healthy lunch to work. 8. Take Breaks: Take short breaks to relax your mind and refocus. 9. Take a Walk: Get up and move around the office to burn calories and give your brain a break. 10. Use a Standing Desk: Consider using a standing desk to stay active while working. Scientific Evidence on Sitting:The proof from science tells us what we already knew: sitting too much is really bad for your health. Over the past ten years, studies have shown that sitting for a long time messes up your body’s processes, makes you gain weight faster, increases the chances of lifestyle-related diseases, and might even make you live a shorter life. Standing Desks for Better Health:That’s why more people who work in offices are choosing to get a standing desk that can be adjusted, allowing them to move more during the workday. Standing desks not only help you focus and work better but also give you a chance to stay healthy and in shape. Being mindful of how much we sit and finding ways to move more during the workday can greatly benefit our health. Simple exercises at a standing desk and following healthy habits like watching what we eat, staying hydrated, and taking breaks can make a big difference in how we feel both physically and mentally. So, whether it’s stretching at your desk or opting for a standing desk, taking small steps towards a healthier work routine can lead to a happier and more productive you. Also read : https://thesportzplanet.com/fitness-health-beat-mental-health-problems-by-doing-these-exercises-daily/ The Sportz Planet Desk,Atharva Shetye
Fitness & Health: Beat Mental Health Problems By Doing These Exercises Daily
Exercise isn’t just about getting stronger or losing weight. Sure, it can make your body healthier, help you look better, and even make you feel more confident. But for most people, the real reason they exercise is because it makes them feel good. People who exercise regularly tend to feel happier and more energetic. They sleep better, remember things more clearly, and feel more positive about themselves and their lives. Exercise can also be a great help if you’re dealing with common mental health issues. Regular exercise can really help with depression, anxiety, and ADHD. It can also reduce stress, improve your memory, help you sleep better, and boost your mood overall. You don’t have to be a fitness expert to benefit from exercise. Even a little bit can make a big difference, no matter how old you are or how fit you feel. Exercise and Depression:Studies show that exercise can help with mild to moderate depression as much as medication can, without any of the side effects. For example, just 15 minutes of running or an hour of walking each day can lower the risk of major depression by 26%. Exercise changes your brain in good ways, like growing new brain cells and releasing chemicals that make you feel happy. Exercise and Anxiety:Exercise is a natural way to calm anxiety. It relieves tension, boosts your energy, and makes you feel better overall. Paying attention to how your body feels while you exercise can help even more. Feeling your feet on the ground or the rhythm of your breath can help distract you from worrying thoughts. Exercise and Stress:When you’re stressed, your body feels it too. Your muscles might tense up, you might get headaches, or you might have trouble sleeping. But exercising can help break this cycle. It releases chemicals in your brain that help you relax and relieve tension in your body. Exercise and ADHD:Exercise is great for people with ADHD. It can help you focus better, have more energy, and improve your mood. Moving your body boosts certain chemicals in your brain that help with attention and focus, just like medication does. Exercise and PTSD:If you have PTSD or trauma, focusing on how your body feels while you exercise can help your nervous system relax. Activities like walking, running, swimming, or dancing can be especially helpful. Other Benefits of Exercise:Even if you don’t have a mental health problem, exercise is still good for your brain. It helps you think more clearly, feel better about yourself, sleep better, and have more energy. You don’t have to spend hours at the gym to get these benefits. Just 30 minutes of moderate exercise five times a week is enough. You can even break it up into shorter sessions if that’s easier for you. If you’re too busy during the week, don’t worry. You can still get the benefits of exercise by being active on the weekends. Every little bit helps, even if it’s just a short walk or some gardening. Overcoming Obstacles to Exercise:It’s normal to feel tired, overwhelmed, or hopeless when you’re dealing with mental health issues. But exercise can actually give you more energy and improve your mood. Start small, find activities you enjoy, and don’t be too hard on yourself if you can’t do as much as you’d like. Easy Ways to Move More:You don’t need to set aside a lot of time for exercise. Look for ways to be active throughout your day, like cleaning the house, walking instead of driving, or playing with your kids. Anything that gets you moving counts as exercise. Make Exercise Fun:Exercise doesn’t have to be boring or painful. Find activities you enjoy, like dancing, hiking, or playing sports with friends. And don’t forget to reward yourself for being active. You deserve it! By making exercise a regular part of your life, you can improve your mental health, feel better about yourself, and enjoy life more. The Sportz Planet Desk,Atharva Shetye.
