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☆ A new path to better sleep: Evening exercise breaks
  + stars: | 2024-08-23 | by ( Dana Santas | ) edition.cnn.com   time to read: +9 min
Now, a small efficacy study published July 16 in the journal BMJ Open Sport & Exercise Medicine suggests a simple yet effective strategy to improve sleep duration: incorporating short resistance, or strength training, exercise breaks in the evening. The findings were compelling: The participants slept an average of 27.7 minutes longer when they took regular exercise breaks compared with when they sat uninterrupted. “Our research found that interrupting evening sitting time with short bursts of light intensity exercise improved sleep duration and did not disrupt sleep quality,” Gale added via email. “Adding quick, simple and light resistance exercise breaks to your evening routine could be a simple way to improve your sleep and health,” he said. Better sleep could be just a few short exercise breaks away.
Persons: Dana Santas, Aaron Lockwood, ”, Jennifer Gale, Gale, ” Gale, Raj Dasgupta, Dasgupta, “ Organizations: Pain, CNN, US Centers for Disease Control, University of Otago, Huntington Health, CNN’s Locations: United States, New Zealand, California
☆ Get moving your way: 10 steps to your perfect mobility routine
  + stars: | 2024-07-19 | by ( Dana Santas | ) edition.cnn.com   time to read: +8 min
The good news is that creating an effective, personalized mobility routine can be simple and time efficient. Assess your current mobilityTo create a personalized mobility routine, it’s crucial to understand how you currently move. A personalized mobility routine can serve as the ideal warmup before any other regular exercise program such as strength training, according to mobility coach Dana Santas. Tip: Your personalized mobility routine can serve as the perfect warmup before any other regular exercise program, such as strength training or cardiovascular activities. By following these 10 steps, you can design a personalized mobility routine that fits your lifestyle, addresses your unique needs and helps you achieve lasting results.
Persons: Dana Santas, you’re, Aaron Lockwood, ” Organizations: Pain, CNN, CNN’s
☆ The reverse lunge: Strengthen and soothe aching knees with this lunge variation
  + stars: | 2024-05-24 | by ( Katia Hetter | Dana Santas | ) edition.cnn.com   time to read: +7 min
In the case of knee pain, there’s one simple yet effective exercise I favor to help alleviate pain and strengthen the muscles around your knees: the reverse lunge. Common causes of knee pain include:• Osteoarthritis: a degenerative joint disease that results in the breakdown of cartilage. Addressing knee pain often requires a multifaceted approach that may include physical therapy, lifestyle modifications, medication and targeted exercises such as the reverse lunge. How to perform a reverse lungeThe reverse lunge can also improve your core strength. Aaron LockwoodPerforming a reverse lunge correctly is crucial to reaping its benefits and avoiding injury.
Persons: Dana Santas, •, “, ”, Aaron Lockwood Organizations: Pain, CNN, CNN’s
☆ 5 secrets to moving better and preventing avoidable injury
  + stars: | 2024-05-16 | by ( Dana Santas | ) edition.cnn.com   time to read: +8 min
Even the most basic of human movement patterns — walking — can land you in the emergency room due to tripping or losing balance. Read on for five essential strategies to correct improper movement patterns, enhance movement quality and minimize your risk of injury. Understanding what constitutes right and wrong movement is crucial in preventing injury. Include strength training in your workoutsRegular strength training builds more than muscle; it also increases bone density, joint stability, endurance, metabolism and overall durability. Remember, injury prevention begins with understanding proper movement mechanics and consistently practicing functional movement patterns.
Persons: Dana Santas, Aaron Lockwood Organizations: Pain, CNN, US Centers for Disease Control, Lockwood, CNN’s
☆ Why stretching isn’t always a cure-all for pain
  + stars: | 2024-04-16 | by ( Dana Santas | ) edition.cnn.com   time to read: +9 min
And since stretching is often touted as a cure-all for pain, I have seen too many individuals get caught in an unhealthy, painful cycle in which they stretch even more to relieve the tension and pain that they are unwittingly increasing with their continued stretching. When stretching isn’t the answerBefore using stretching as a quick fix for muscle tension, it’s important to ask yourself why you feel tight in the first place so you can determine if stretching isn’t advisable. PeopleImages/iStockphoto/Getty ImagesWhen muscles feel tense, the standard assumption is that they are short and tight, making stretching a logical solution. As an example, let’s look at a common issue I encounter in my clients as a mobility coach: tight hamstrings. For instance, if you’re experiencing low back pain related to tension, a combination of stretching and strengthening would yield best results.
Persons: Dana Santas, I’ve, it’s, Aaron Lockwood Organizations: Pain, CNN, CNN’s
☆ 10 ‘spring-cleaning’ tips to help you feel better in your body
  + stars: | 2023-04-28 | by ( Dana Santas | ) edition.cnn.com   time to read: +8 min
Imagine how great you would feel if you took that same spring-cleaning approach to your body — your living, breathing home. But what about taking a closer look at how you fuel and move your body — and making healthy changes to clean up those areas? That’s why I enlisted the help of two nutrition and human movement experts to provide 10 “spring-cleaning” tips to avoid injury, move pain-free, reduce inflammation, maintain a healthy weight and generally feel better in your body. Breathe better to move better and feel betterBreathing plays a vital role in how you think, feel and move. Just like the physical and mental benefits of traditional spring-cleaning within your home, these 10 tips will refresh and revitalize your body and mind in noticeably positive ways.
☆ When stress is coming at you from all sides, it’s time for a breather. Here are 6 ways to take a break
  + stars: | 2022-11-09 | by ( Dana Santas | ) edition.cnn.com   time to read: +7 min
The good news is that you can build in stress-relieving “breathing breaks” throughout the day to break the stress cycle and restore calm. Aaron LockwoodUnlike smoke breaks, breathing breaks are actually good for you! Alternate nostril breathingAlternate nostril breathing is a yogic style of breathing that has been specifically shown in research to help ease anxiety. Start off the alternate nostril breathing exercise by using your right thumb to close off the right nostril. Use your right thumb to close off the right nostril.
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