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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

☆ Stretches for becoming more flexible
▼ + stars: | 2024-08-05 | by ( Kristen Rogers | ) edition.cnn.com time to read: +7 min

Becoming more flexible as an older adult is still doable, but collagen loss means it’s also harder to achieve. Stretch yourself looseThe stretches experts recommend for flexibility can depend on personal needs, but they do have some suggestions for full-body flexibility. Stretches for hip flexors, including the cat-cow yoga pose and compound stretches that target multiple muscle groups, are especially helpful for people with desk jobs, experts said. Stretches should be held for 15 to 30 seconds, and you can sprinkle in stretches throughout your day by taking a break from work every 45 minutes, or try 20-minute sessions, experts said. Other pros of pliabilityAs you’re working your way to a more flexible body, you may find stretching produces even more payoffs than just the flexibility itself.

Persons: Ashley Cruz, ” Cruz, “ It’s, Cruz, ”, Rachelle Reed, Dana Santas, you’re, Reed, It’s Organizations: CNN’s, CNN, Paris, Cruz Chiropractic Wellness Locations: New York City, Athens , Georgia

☆ 5 tips from the pros that every summer athlete needs to know
▼ + stars: | 2024-07-29 | by ( Dana Santas | ) edition.cnn.com time to read: +8 min

“Whether you’re a professional athlete or a weekend warrior, you can’t prepare for game day on game day,” he said. This awareness helps you make better choices on game day. “For someone who has not participated in any sporting activity for quite some time, it’s crucial to start safely and effectively,” he noted, not waiting until game day to get going again. For instance, if you want to get back into playing golf, tennis or any other rotational sport, focus on mobility exercises that will improve rotation. Instead, focus on targeted strength and mobility exercises that promote control in end ranges of motion.

Persons: Dana Santas, you’re, Jason Glass, ”, Glass, Christophe Archambault, Bill Burgos, Paul Fournier, Ben White, Stuart MacFarlane, Fournier, Matt Nichol, Hendrik Organizations: Pain, CNN, PGA, Brazil, Getty, NBA, Los Angeles Dodgers, Major League Baseball, Arsenal, Los Angeles Rams, Arsenal FC, Olympic, German soccer, Borussia Dortmund, Nichol, CNN’s Locations: Nigerian, Bordeaux, France, AFP, Burgos, Thousand Oaks , California, German, Osaka, Japan

☆ Comparing yourself to Olympians is a losing game
▼ + stars: | 2024-07-25 | by ( Madeline Holcombe | ) edition.cnn.com time to read: +6 min

So what better time to shame yourself about your fitness and body image than during a gathering of the world’s top athletes? But doing so is a losing game. Not everyone can optimize their body for performance the way Olympians do, experts say. Optimizing their bodies for performance is a full-time job for Olympians, she said. You can be inspired to set healthy physical goalsThere are positive ways you can be inspired by Olympians, however, and these can help you approach your goals, Mason said.

Persons: I’m, Jennifer Rollin, Dr, Amadeus Mason, Mason, Dana Santas, ” Mason, “, Santas, ”, didn’t, “ That’s, Rollin, that’s, ’, ” Rollin Organizations: CNN, Emory Healthcare, USA, Games Locations: Rockville , Maryland, orthopedics, Atlanta, United States

☆ 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

☆ How to do hammer curls, the arm exercise that helps strengthen your whole body
▼ + stars: | 2024-07-03 | by ( Dana Santas | ) edition.cnn.com time to read: +7 min

To that end, although classic bicep curls often take center stage for building arm strength, another arm exercise deserves attention in your workouts: the hammer curl. Aptly named, hammer curls mimic the action of holding and using a hammer. Unlike regular bicep curls, which use a palms-up grip, hammer curls are performed with a neutral grip with palms facing each other. FreshSplash/E+/Getty ImagesThe everyday functional benefits of hammer curlsDespite their somewhat obscure reputation, hammer curls aren’t just for gym enthusiasts. • With less wrist rotation than traditional curls, hammer curls minimize the risk of injury, especially for those people with previous wrist or elbow issues.

Persons: Dana Santas Organizations: Pain, CNN, CNN’s

☆ Doing resistance training now helps older adults keep strength 4 years later, study shows
▼ + stars: | 2024-06-18 | by ( Madeline Holcombe | ) edition.cnn.com time to read: +5 min

As people get older, their skeletal muscle function declines, according to the study published Tuesday in the journal BMJ Open Sport & Exercise Medicine. It was up to the individuals whether they continued their strength training regimen or went back to their normal exercise level,Resistance training with heavy loads yielded the greatest long-lasting benefit in leg strength, the study showed. Edwin Tan/E+/Getty ImagesWhat counts as resistance training? You can think of resistance training as “exercises that improve strength by making muscles work against a force,” said CNN fitness contributor Dana Santas, a mind-body coach for professional athletes. “For older adults, resistance training is crucial for maintaining muscle mass, bone density, and mobility,” she said.

Persons: ”, Mads Bloch, John Batsis, Edwin Tan, Batsis, ” Batsis, Dana Santas, Bloch, Ibenfeldt, Santas Organizations: CNN, CNN’s, Exercise, Institute of Sports Medicine, Bispebjerg Hospital, University of North, School of Medicine, Geriatric, Gillings School of Global Public Health Locations: Copenhagen, Denmark, University of North Carolina

☆ 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

☆ Sidestep injury with the lateral lunge
▼ + stars: | 2024-04-25 | by ( Dana Santas | ) edition.cnn.com time to read: +6 min

The side or lateral lunge is one of the best exercises for building lateral stability and mobility in the often neglected frontal plane. The side lunge also improves the mobility and stability of your hips, knees and ankles to avoid related strains and sprains. By strengthening the muscles involved in lateral movement with side lunges, you can accomplish these chores more efficiently while reducing your risk of muscle strain or injury. Training with side lunges can increase your lateral movement strength, enhance your mobility and boost your confidence to be more adventurous outdoors. The side or lateral lunge strengthens the quadriceps, hamstrings, glutes, adductors and core to help you ward off injuries.

Persons: Dana Santas Organizations: Pain, CNN

☆ 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

☆ Grip strength can indicate health and longevity
▼ + stars: | 2024-04-01 | by ( Dana Santas | ) edition.cnn.com time to read: +8 min

While it may seem like a small part of your body’s total strength, grip strength is a foundational component of physical fitness, linked to injury prevention, as well as a reliable benchmark for many aspects of health and functional independence as we age. Tasks such as carrying groceries, opening doors and jars, and even getting out of a chair all require adequate grip strength. How to assess and track your grip strength at homeIn clinical settings, a hand dynamometer measures grip strength by gauging the force applied when squeezing its handle. To test your grip strength at home without a dynamometer, use a bathroom scale or tennis ball to give you rough, trackable measurements. Exercises to strengthen your gripImproving grip strength involves incorporating specific exercises to address all three aspects of grip strength.

Persons: Dana Santas, it’s, I’ve, you’ll Organizations: Pain, CNN, CNN’s

☆ Foam rollers: The must-have tool for soothing sore muscles
▼ + stars: | 2024-03-25 | by ( Dana Santas | ) edition.cnn.com time to read: +8 min

Enter the foam roller: an affordable and accessible self-care solution that’s backed by science for its muscle-soothing benefits. A foam roller, as its name implies, is a cylindrical piece of dense foam. FreshSplash/E+/Getty ImagesWhen, where and how to roll:Incorporating foam rolling into your fitness routine or lifestyle can be simple with some practical guidance. As a strength and mobility coach in professional sports, I recommend that all of my athletes prep for their workouts by foam rolling. Foam rolling is a simple yet powerful tool for soothing sore muscles, improving range of motion and enhancing recovery.

Persons: Dana Santas Organizations: Pain, CNN, CNN’s

☆ 5 ways to get out of a fitness rut
▼ + stars: | 2024-03-08 | by ( Dana Santas | ) edition.cnn.com time to read: +7 min

At some point in most people’s fitness journeys, they hit a plateau — progress stalls and motivation wanes. Monitoring your exercise activity with a wearable device or a fitness journal can help you recognize markers of your progress. By monitoring your workouts using a fitness journal, smartphone app or wearable device, you can start recognizing indicators of your success. Remember, hitting a fitness plateau rarely means you aren’t doing enough; it’s a natural part of the journey. Leveraging the strategies above, you can break free from stagnation, reignite your passion for fitness and get back on the road to your fitness goals.

Persons: Dana Santas, you’re, George T, Doran Organizations: Pain, CNN, CNN’s

☆ How to stretch on your couch for chronic pain relief
▼ + stars: | 2024-02-27 | by ( Dana Santas | ) edition.cnn.com time to read: +6 min

Lay your bent right leg on the cushion so your shin is parallel to the couch edge. If your right knee is lifted significantly off the couch, you can also slide a pillow under that knee for support. Stretch 3: Hamstring stretch with a twistWhile standing, facing your couch, bend into a semi-squat position with your knees just above 90 degrees. At the same time, straighten your right leg only — leaving your left leg bent. Inhale as you rotate your right arm up and straighten the right leg for the hamstring stretch.

Persons: Dana Santas, you’ve, you’re Organizations: Pain, CNN, CNN’s

☆ How to strengthen the weaker side of your body
▼ + stars: | 2024-01-28 | by ( Dana Santas | ) edition.cnn.com time to read: +7 min

And because muscles work in chains, imbalance-related issues can become a chain reaction, affecting other parts of the body. When it comes to unilateral strength training, dumbbells are the perfect equalizing tool, demanding matching effort from both sides. Leverage science for corrective exerciseOne of the significant differences of unilateral training compared with standard bilateral training is its unique effectiveness as a rehabilitation tool. Research has found that when you train one side of the body with unilateral training, the other side is also stimulated, and this indirect stimulation actually strengthens the nonworking side. No need for an exhaustive focus on the weaker side; by practicing unilateral exercises with equal effort, cross-education training supports the creation of balanced strength and stability.

Persons: Dana Santas, CNN —, sidedness, Maskot Organizations: Pain, CNN, Major League Baseball, UCL

☆ People who mostly sit at work have a 16% higher risk of mortality, study says
▼ + stars: | 2024-01-25 | by ( Katia Hetter | ) edition.cnn.com time to read: +8 min

People who predominantly sit at work have a 16% higher risk of mortality from all causes, and a 34% higher risk of mortality from cardiovascular disease. As I sit here typing, I’m wondering what I should make of these study results. CNN: Are you surprised by the findings in this study — a 16% higher mortality from all causes and a 34% higher mortality from cardiovascular disease for people who predominantly sit at work? Studies have also shown that even light activity to break up the periods of prolonged sitting can reduce that risk. People would do a lot to change that habit, as they should when they sit for prolonged periods at work.

Persons: Leana Wen, I’m, Dana Santas, can’t, crunched, Wen Organizations: CNN’s, CNN, JAMA, George Washington University, Columbia University, BMI, US Centers for Disease Control, Dana Santas CNN Locations: —

☆ 4 ways to move past seasonal sadness with physical activity
▼ + stars: | 2024-01-20 | by ( Dana Santas | ) edition.cnn.com time to read: +6 min

For some, the seasonal shift can lead to a clinically depressive state aptly called seasonal affective disorder, or SAD. Even better, it takes less effort than you might think to realize the mental benefits. Below, I’ve outlined four science-backed ways you can become more active to boost your mental health and ease the winter blues. Meeting the World Health Organization’s guidelines of 2.5 hours of moderate exercise weekly provides maximum overall physical and mental health benefits, but studies have shown that even relatively small doses of activity offer significant mental health benefits. Whatever form of exercise you choose, adding just a little more physical activity into your life will provide noticeable mood-boosting benefits to help you get past the seasonal slump.

Persons: Dana Santas, I’ve, Julia Amaral, What’s Organizations: Pain, CNN, American Psychological Association, Getty, Facebook, Massachusetts General Hospital, CNN’s Locations: playtime

☆ 5 tips to improve overall fitness, according to celebrity trainers
▼ + stars: | 2023-11-24 | by ( Dana Santas | ) edition.cnn.com time to read: +8 min

To dispel the myths and provide practical advice anyone can use, I tapped five of my celebrity trainer friends to help share tips we wish everyone knew to improve their overall fitness. That means less consistent schedules with more vacations, parties and dinners out — more of everything that can sabotage fitness without daily discipline. Courtesy Dana SantasAn easy way to add nonnegotiable daily wellness habits consistently to your lifestyle is by stacking fitness habits with other essential daily chores or hygiene. Recovery is just as important as trainingToo many exercise devotees experience overtraining syndrome, wondering why they aren’t improving their fitness. Using these tips, everyone can approach fitness like a celebrity, which is to say — like a human being navigating the demands of a full life.

Persons: Dana Santas, that’s, it’s, Don Saladino, Ryan Reynolds, Anne Hathaway, Liev Schreiber, Ray Donovan, ”, Jen Widerstrom, Scott Hubbard, Widerstrom, Brian Nguyen, Mark Wahlberg, Kate Hudson, “, Nguyen, Ashley Borden, Khloe Kardashian, ” Borden, Rudy Reyes, Reyes Organizations: Pain, CNN, physiques, Hollywood, ”, Arena Football, Los Angeles, Forces, US Marine Corps, CNN’s Locations: Los Angeles

☆ Best ways to counter the harmful effects of sitting, according to research
▼ + stars: | 2023-11-10 | by ( Sandee Lamotte | ) edition.cnn.com time to read: +7 min

CNN —Sitting too much may send you to an early death, likely from chronic diseases such as obesity, type 2 diabetes, cardiovascular disease and more, according to research. “The question is, if you have a restorative or recharging sleep, is that better than sitting on the couch eating and watching TV? While the study found swapping sitting for sleep improved health, benefits were not equal, the authors said. More vigorous exercise is best, but standing, walking and even sleeping is better than just sitting, experts say. “Since most songs average at least 3 minutes, you can dance off the negative impact of too much sitting.

Persons: ”, Andrew Freeman, ” Freeman, Mark Hamer, ” Hamer, Emmanuel Stamatakis, Kobus, “, Jo Blodgett, James Leiper, ” Leiper, that’s, Dana Santas, ” Santas, Santas Organizations: CNN’s, CNN, BMI, Jewish Health, Institute of Sport, Health, University College London, University of Sydney, British Heart Foundation Locations: waistlines, Denver, Australia, Belgium, Denmark, Finland, Norway, Spain, Netherlands, United Kingdom, United States

☆ How your seasonal chores count toward your fitness goals
▼ + stars: | 2023-10-28 | by ( Dana Santas | ) edition.cnn.com time to read: +6 min

What a lot of people don’t realize is that those seasonal chores are functional exercises that can burn more calories than some traditional fitness activities. Unfortunately, too many people forget to use that mindset when doing seasonal chores. Use proper formJust as you would execute an exercise at the gym, you want to perform your seasonal chores with the same attention to proper form. Switch sidesBecause most humans have a dominant side, we tend to favor that side while doing chores. It’s important to take water breaks while doing chores and to stay hydrated after you have finished your work.

Persons: Dana Santas, What’s, Kentaroo Organizations: Pain, CNN, American Council Locations: United States

☆ How lifestyle exercise can lower your cancer risk, according to a new study
▼ + stars: | 2023-07-28 | by ( Madeline Holcombe | ) edition.cnn.com time to read: +5 min

CNN —As little as one or two minutes of vigorous exercise a day could lower your cancer risk, according to a new study. Participants reported not regularly exercising in their leisure time, and they wore accelerometers to track their VILPA, or vigorous intermittent lifestyle physical activity, the study said. Adults who incorporated about 4½ minutes of vigorous activity in short one- or two-minute bouts had more than 30% lower incidence rates of cancer, the study found. “The large majority of middle aged and older adults, more than 70-80% in most countries, are not regular exercisers in leisure time, or simply never do any exercise,” Stamatakis said via email. “Previous early-stage trials (showed) that VILPA leads to rapid improvements in cardiorespiratory fitness,” Stamatakis said in an email.

Persons: Emmanuel Stamatakis, “, ”, Stamatakis, Charles Perkins, Dana Santas, ” Stamatakis, Glenn Gaesser, Gaesser, Keith Diaz, Diaz, ” Gaesser, Santas, It’s, ’ ” Organizations: CNN’s, CNN, Charles, Charles Perkins Centre, University of Sydney, College of Health Solutions, Arizona State University, Columbia University Irving Medical Locations: Australia, New York City

☆ Weekend-only workouts may also be protecting your heart health
▼ + stars: | 2023-07-18 | by ( Madeline Holcombe | ) edition.cnn.com time to read: +6 min

A cohort of more than 100,000 people used accelerometers to capture their movement over the course of a week, the study said. Adults need at least 150 minutes of moderate-intensity physical activity per week, according to the Physical Activity Guidelines for Americans. “Even for me, if I have a crazy something or other going on, I might concentrate more on a weekend,” Freeman said. One study from 2021 found that as little as 11 minutes a day can increase your life span. On the days you miss a workout, Freeman encourages making sure to make up the time later in the week to get the 150 minutes.

Persons: —, ”, Shaan Khurshid, ” Khurshid, Andrew Freeman, Freeman, ” Freeman, Khurshid, Oleg Breslavtsev, “, Dana Santas Organizations: CNN’s, CNN, JAMA, Massachusetts General Hospital, Harvard Medical School, Jewish Health, Denver's National Jewish Health Locations: Massachusetts, Boston, Denver

☆ How to practice progressive muscle relaxation
▼ + stars: | 2023-06-11 | by ( Dana Santas | ) edition.cnn.com time to read: +6 min

Progressive muscle relaxation is a powerful mind-body relaxation technique that can help you melt away that tension and relieve the stress and anxiety that started it. Progressive muscle relaxation has been shown in numerous studies to help relieve anxiety and stress, and facilitate sleep for those who are highly stressed, including Covid-19 patients and burn victims. This feature makes progressive muscle relaxation an accessible mind-body relaxation practice for anyone, even kids, who might struggle with the inactive aspect of meditation or visualization practices. During this practice, your breath serves as the link between your mind and body, coordinating with each muscle contraction and release. Inhale as you flex your wrists, pointing your fingers downward so that you feel your forearm muscles contract.

Persons: Dana Santas, aren’t, ”, Rob DiBernardo Organizations: Pain, CNN, Toronto Blue Jays, PMR

☆ 5 healthy habits that take five minutes or less
▼ + stars: | 2023-05-19 | by ( Dana Santas | ) edition.cnn.com time to read: +5 min

If you’re still not convinced you can find the time, consider reclaiming those minutes from a less productive, time-consuming activity. Focus on your breathWant to reduce stress and boost your physical and mental health almost immediately? Accessibility is a significant factor in our ability to make healthy choices, so taking five minutes to prep fresh foods for snacking can be impactful. Taking it a step further (pun intended), walking for five minutes every 30 minutes produces an immediate measurable reduction in both blood pressure and blood sugar, according to a recent study. With consistent practice, they can become sustainable healthy habits that will deliver wellness-boosting benefits over your lifetime — a potentially longer lifetime because of those five-minute habits!

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