An average person in the US spends approximately 8.06 hours per day at work on the weekdays and 5.53 hours per day at work on the weekends. When you spend the rest of your free time on transportation, friends, and family, it seems like the gym is an object of your dreams. But actually, you only need 15 minutes at home regularly to get amazing results.
1. Start doing cardio by using the stairs.
Cardio is very important for losing fat and it will make your metabolism faster. So next time, instead of using an elevator, use stairs. You will soon notice that your body feels much stronger.
If you live in a high building, just start climbing the stairs there. At first, it can be just for 15 minutes, but then slowly increase your limits. After several months you will notice how your belly is getting smaller.
2. Use a chair to do crunches.
This is an exercise you can even do in the office. Take a 15-minute break and do a workout.
While sitting, lift your legs off the floor so that they are straight out in front of you. Then pull your knees toward your chest, and then straighten out your legs again.
Do 3 sets of 20 reps.
3. Do side crunches on a chair.
Do crunches laying on your hip, pulling your legs up and down.
First, do the exercise on your right side.
Then turn and do it on your left.
Now you’re training your lateral abdominal muscles.
4. Do reverse crunches.
This exercise is very effective. When you are home, you can even do it while watching TV.
Lay down.
Place your legs flat on the floor.
Lift your legs with your abs until they are over your head or further, if possible. Don’t go too fast.
Slowly lower them back down.
Do 3 sets of 20 reps.
5. Do V-ups to develop abdominal muscles.
This exercise may be difficult for you. But it’s super effective and you don’t need a gym to accomplish it.
You just need to lift your body up and balance your legs and arms in the air at the same time.
Lay down, extend your arms above your head, away from your legs. Palms should face down. Legs should be straight.
Now, slowly start lifting all of your limbs together in a V shape.
Try to touch your toes with your fingers.
Then slowly start returning the body back to the starting position.
Do 3 sets of 10-15 reps.
6. Do twists with your legs raised.
This exercise will help to improve your upper torso.
Sit on the floor with your legs raised. The feet should be kept together. The torso should be kept straight with the back kept off the ground at a 45-degree angle.
Start swinging your arms from one side to another in a twisting motion. Do it slowly.
Do not stop between repetitions because the effect of working the abdomen will be lost.
The start of the middle age is a critical point in life. According to Ken Fox, Professor of Exercise and Health Science at Bristol University, it is in the mid-40s when muscle mass begins to decrease and fat deposits begin to build up. This can lead to obesity, diabetes, high blood pressure, heart problems, stroke, and some forms of cancer.
1. Don’t let your metabolism slow down — do BURPEES.
High-intensity cardio stimulates our metabolism, which is more than necessary to motivate after a certain age. So to prevent metabolism deceleration we should do this exercise once or twice per week. Start with one set of 3 reps and add another repetition each time. Don’t stress yourself too much.
2. Keep it firm — do SQUATS.
Every woman wants to have around backside but even the luckiest ones who had it naturally without any training will start to lose it after the age of 40 thanks to the decrease of muscle mass. Properly done squats (with a straight back and knees right above the feet) can tone your whole body and prevent injury by improving your flexibility.
3. To fight and prevent back pain — do a PLANK.
Doing this exercise for 90 seconds 3 times a week is a great way to tone all the core muscles of our bodies. It strengths our abs, the muscles of the chest, and the ones surrounding the spine. Our entire midsection tightens and supports our lower back.
4. Protect yourself from arthritis — push DUMBBELLS.
Chronic joint pain can attack adults of all ages, so it’s never too soon to start preventing it and one of the best ways to do it is strength training. You don’t have to spend hours lifting big weights. Doing deadlifts or overhead presses with 1-3 kg in each hand 2-3 times a week can do miracles for your body.
5. Let your glutes rest — do a GLUTE BRIDGE.
Sitting all day in an office can deactivate our glutes which slows down the rate at which our body burns calories — the metabolism. The hip extension in the glute bridge exercise makes the butt work and it can also open up any tightness from long days of sitting. Leave your arms along your sides, squeeze your butt muscles to lift your hips up, and squeeze them once more at the top, then slowly lower your hips back down.
6. Don’t let sarcopenia take your muscles away — do Y-TO-T RAISES.
Sarcopenia is a degenerative loss of skeletal muscle associated with aging. So if you’d like to prevent bad posture and back and shoulder aches, it is very important to strengthen the muscles of your back and shoulders.
7. Protect your heart — train on an ELLIPTICAL MACHINE.
Low-impact cardio is a great way for women over 40 to maintain a healthy heart. But if you really want your heart health to benefit, you need to exercise at 80% of your maximum heart rate for at least 30 minutes, 3 to 4 times a week. If 10 is as hard as you can do on a scale of one to 10, then you should work at the level of 8.
8. Live actively — WALK.
Walking is the simplest and the best exercise that anyone can do. While it burns calories, tones our body, and improves our mood, it also doesn’t wear down our fragile joints, which is very important after a certain age.
9. Relax — do YOGA.
Middle-aged women are more prone to becoming depressed, according to John Hopkins Medicine, one of the leading healthcare systems in the United States. Yoga increases a mood-regulating neurotransmitter, which is necessary to fight depression. It also decreases stress and anxiety levels.
It’s a fact of life that the older we get, the more difficult it is to lose weight. Most women seem to notice that their metabolism slows down after they turn 35, and it just seems to go downhill from there!
If the dieting plan and exercise routines that once used to keep you satisfied no longer work, and you’re suddenly wondering where all the extra love handles came from, consider giving this eating plan a try! It’s very strict and may seem difficult or impossible at first, but the results will be worth it in the end.
The meals are simple, inexpensive, and different every day, so hopefully you’ll give this a try! Make sure you drink plenty of water.
Day 1
Breakfast: Oatmeal with fruit and soy milk Snack: 1 apple
Lunch: Tomato soup with brown rice
Dinner: 1 cup of vegetables, steamed, sauteed, or raw
Day 2
Breakfast: 1 cup of vegetables and 2 hard-boiled eggs Snack: ¼ cup of almonds
Lunch: Chicken breast with a side of vegetable soup
Dinner: 1 fruit salad with a glass of orange juice
Day 3
Breakfast: Banana, apple, and soy milk smoothie Snack: 1 cup of berries
Lunch: Grilled salmon and asparagus
Dinner: Vegetable soup
Day 4
Breakfast: Ham and cheese sandwich on whole grain bread Snack: 1 cup of plain Greek yogurt topped with berries
Lunch: Chicken breast with steamed vegetables
Dinner: Tomato soup
Day 5
Breakfast: 1 cup of fruit salad with a glass of orange juice Snack: 1 cup of baby carrots
Lunch: Chicken or vegetable soup with a side of steamed vegetables
Dinner: Salad greens with tomatoes and cucumber
Day 6
Breakfast: Oatmeal with 1 tablespoon of almonds and 1 cup soy milk Snack: 1 protein bar
Lunch: Chicken breast with steamed or sauteed broccoli
Dinner: Vegetable soup
Day 7
Breakfast: 1 slice of whole grain toast with peanut butter Snack: 1 grapefruit or orange
Lunch: Mushroom soup with vegetables
Dinner: Salad greens with avocado and tomatoes
Day 8
Breakfast: Oatmeal with raisins and 1 cup soy milk Snack: ¼ cup almonds
Lunch: Mixed greens with your choice of vegetables
Dinner: Tuna salad
Day 9
Breakfast: Blueberry, strawberry, and soy milk smoothie Snack: 1 apple
Lunch: Cabbage soup with a side salad
Dinner: Baked chicken breast with cauliflower
Day 10
Breakfast: 2 hard-boiled eggs and ½ cup cherry tomatoes Snack: 1 glass of orange juice
Lunch: Grilled chicken breast with steamed broccoli
Dinner: Tomato soup
Day 11
Breakfast: 1 ½ cups fruit salad Snack: 1 protein bar
Lunch: Turkey sandwich on whole grain bread
Dinner: Chicken soup
Day 12
Breakfast: 3 hard-boiled eggs and vegetable salad Snack: 1 cup baby carrots
Lunch: Mushroom soup with 1 slice whole grain bread
Dinner: Vegetable soup with 1 cup steamed vegetables
Day 13
Breakfast: Oatmeal with a sliced banana and 1 teaspoon honey Snack: 6 watermelon slices
Lunch: Vegetables with brown rice
Dinner: Grilled cauliflower with brussel sprouts and broccoli
Day 14
Breakfast: Ham and cheese sandwich on whole grain bread Snack: 1 orange
Lunch: Grilled salmon and vegetable soup
Dinner: Vegetable salad
If you stay on track for the full 12 days, you are guaranteed to see results! If you enjoyed the eating plan, try the diet again. Make sure you write down your starting weight and take pictures and your measurements so you can track your progress!
Our body is the sole possession that stays with us from birth right until our last breath, so it’s only fair that we take good care of it by strengthening and toning it, to have it working like a well-oiled machine. Below you will find 6 exercises that you can do for 30 days, to work your abs, strengthen your glutes, and boost your core. Follow this routine and watch your body transform before your eyes.
1. Hip raise
How to do it: Just lie down on the floor or on your yoga mat, with your knees bent and with your arms at your side. Now raise your hips so that your body forms a right-angle from your shoulders and knees to your feet. Pause in this position for 10 seconds to get those calories burning and then return back to the starting position. Do 2 sets of 10 reps for this one.
What it works on: This is a single move that will work on your abs, glutes, and hamstrings. If you’ve never done this move before, it’s time to start now since it strengthens the entire lower body.
2. Overhead dumbbell press
How to do it: To do this move, stand straight and hold your weights in each arm. Go easy, don’t choose weights that are too heavy for you to work with. Now, slowly raise your arms until your arms are fully extended over your head. Hold this pose for 10 seconds and then lower your arms back until your triceps are parallel to the ground. Do 2 sets of 12 reps each.
What it works on: Instead of focusing your energy on an exercise that uses only one group of muscles, you can use the same energy to work several groups of muscles at once. These overhead dumbbell presses work on your shoulders, arms, back, and core — phew!
3. Jump rope
How to do it: To jump rope correctly, you need to hold the handles correctly and keep your elbows close to your sides. Now make small circles with your wrists while turning the rope. Keep your torso relaxed and look straight ahead for balance. While jumping, only jumps high enough to clear the rope. It is important to not compromise good form for speed in this exercise. Do 2 sets of 10 reps each.
What it works on: This move activates more muscles in the body than any other exercise. It will leave you with more energy and a toned frame.
4. Lunges
How to do it: This move is a little easier than a plank or a squat because it is very close to walking, but with more effort. A lunge is a move someone does when bending down to tie a shoelace or even to propose to someone. You’ll need to keep your feet hip-width apart, then put one leg forward, and lower the body until the knee is parallel to the ground, while shifting the weight forward on the heel. Repeat with the other leg. You can do this move with weights after you become more familiar with it. You can also try side lunges by following the same step, but sideways. Do 2 sets of 10 reps each.
What it works on: If you want to work on your lower body, the best move to tone those solid thigh muscles is the forward lunge — it works on the glutes, thighs, quads, hamstrings, and core.
5. Lying leg raise
How to do it: Lie down flat on the ground with your hands placed palm down under your glutes. Now raise your legs perpendicular to the ground and then lower them back, but do it without letting your heels touch the ground. Start off with one set of 12 reps and gradually increase the number of reps as your body becomes stronger.
What it works on: The lying leg raise is one of the most effective exercises for abs. It’s one of the most simple, yet transformative moves that you can do.
6. Dumbbell lateral raise
How to do it: Stand tall with your chest muscles engaged, your shoulders pushed back, and your palms facing each other. Now slowly lift your hands out to your sides until they reach your shoulders and then bring them back to the starting position. You can start off this exercise with about 10 reps and then increase the number gradually.
What it works on: This move strengthens your upper body, it is also the best exercise for toning your upper arms and back muscles.
Morning yoga is something that is very energizing while being relaxing at the same time. Yoga offers you a ton of benefits.
When you first wake up, some of you may feel really groggy and not willing to get out of bed at all. If you are a morning person and don’t have a problem getting out of bed, congratulations, you are slightly crazy in my opinion. You still may not feel as energized as you think you could, though.
That is where this yoga sequence comes into play. This yoga sequence, lasting around 12 minutes, is designed to activate your muscles and truly wake your body up. After doing this yoga workout, you should feel ready to start your day with the energy you need to get you through it.
The 12-Minute Morning Yoga Wake-Up Routine
Here is the routine:
Cobra Pose – 60 seconds
Forward Fold – 60 seconds
Yogi Squat – 30 seconds
Triangle Pose – 60 seconds each side
Low Lunge Variation – 60 seconds each side
Child’s Pose – 90 seconds each side
Low Lunge with Twist – 60 seconds each side
Forearm Plank – 60 seconds
Cobra Pose
Start with a cobra pose and get this yoga workout started off right.
You will be getting an early stretch for your lower back, getting it ready for the long day. When you first wake up, you are more than likely extremely stiff from laying down all night. The cobra pose will loosen up your back immediately.
You will also be strengthening your arms and shoulders while doing this pose. You are forcing your arms and shoulders to do a lot of work while your other muscles are relaxing.
A firmer butt is on the way while doing this pose as well. It’s difficult to not flex your butt at all when you are doing this pose correctly.
If you are a person that struggles with breathing problems, this pose helps expand your lungs allowing you to more oxygen and breathe easier.
Foward Fold
This can be done standing up or sitting down. For the purposes of this workout, I recommend you do this standing up because you will be able to get deeper into this stretch, especially in the morning when you don’t have all the blood flow you want.
When you are doing the forward fold, you are relieving stress in your neck, spine, and back. Relieving tension in these areas will keep you relaxed and get you in a better state of mind to start the day.
While activating your liver, spleen, and kidneys, the forward fold has also been known to play a role in helping lower blood pressure. This all goes back to getting you into a relaxed state.
Yogi Squat
Increasing your leg strength is crucial when it comes to this pose and that’s what it does. This pose helps increase strength in your legs, hips, groin, and achilles.
You will get relief in your lower back by decreasing the amount of pressure you have on your back. When this pose is done after the previous two poses, your back should be feeling extremely loose and warmed up. The blood flow to your legs and back should be where it needs to be so that you are no longer feeling stiff after stepping out of bed.
Triangle Pose
The triangle pose is something that stretches all the muscles in your legs. It also helps strengthen the joints around your knees and ankles when done properly.
You will be opening up your shoulders while getting a good stretch in your spine, keeping it loose and less susceptible to injuries.
If you happen to be having stomach problems, this will help you with your digestion and possibly aid in the elimination of constipation.
Like most yoga positions, this one relaxes you to the point where every muscle is relaxed, even the ones that are not being used in a specific position.
Low Lunge
A low lunge will open up your hips and relieve a lot of stress you may be having in those areas. While you’re getting a deep stretch in your hips, you will also be strengthening your quads, hamstrings, and groin.
For those with weaker knees or with knee problems in general, this helps strengthen the area around your knees that help keeps you away from serious injuries.
While you are locked into this pose, you will be increasing your mental focus and getting your mind ready for the day along with the rest of your body.
Child’s Pose
This pose really opens up your hips, thighs, and ankles.
You will begin to relieve some stress while extending your lower back as well. This pose is designed to put you in a good state of mind that will put minimal strain on any one part of your body.
Child’s pose massages the muscles in the front of your body while stretching the muscles of your back. When you massage the muscles in your front and stomach, you will more than likely be improving your digestive system while boosting your immune system.
Low Lunge with Twist
There are many similarities between this pose and the lower lunge pose. The only difference is that this pose adds a twist that’ll open up your shoulders and stretch your back. You get all the same benefits of the low lunge with the added benefit of stretching your shoulders and back.
Forearm Plank
This may sound like part of an actual workout, but the plank is great for activating a lot of the muscles in your body. You will be activating your core, every muscle in your arms, and your entire back.
It may not seem as relaxing as the other poses, but the plank is the best way to finish this workout.
Along with all of these muscles being activated, you will help out your posture and improve your balance.
Time to Wake Up
When you are done with this routine, you should feel 100% ready to start your day. You shouldn’t feel sluggish or tired in any way. Your body will be wide awake and in the right state of mind.
Go into the day with a positive attitude and mindset that’ll get you through anything the day has in store for you whether it’s good or bad.
Muscle loss as you age is a very real thing. Some of it is just a result of the body getting older, something called sarcopenia. You don’t have to just call it quits and accept that you are going to start losing your muscle once you hit your 30s, though. You can arm yourself with knowledge.
Below are a few things that you can do at home to fight muscle loss as you age. All of them are simple and can be done without great expense or inconvenience.
1. Eat protein As individuals age, their bodies require more protein to maintain their muscle mass. The recommended daily allowance for protein for those older than 64 should be 1.2 g to 1.5 g for every kilogram of body weight. Rather than trying to eat all of the allotment in one sitting, eating it at regular intervals throughout the day will allow for better use and absorption.
2. Aerobic exercise No matter what your age, exercise is always important. Harvard Medical School says, though, that as you age, it becomes even more important. After the age of 30, people begin to lose muscle much more quickly. Making time for regular aerobic exercise is important. DVDs are plentiful, so find a style you enjoy and make a point to work out three days a week. Stationary bikes, elliptical, treadmills – all of these can be used at home. If you feel like going out, try taking a ballroom dancing class. That will definitely get the heart pumping and work out the muscles at the same time.
3. Resistance training Berkeley Wellness shares that resistance training (not to be confused with aerobic exercise) should also be done. If using a weight set scares you, try lifting soup cans or partially filled milk bottles at home. Bungee cords make effective resistant cords for legs. A plethora of exercises can be found online that can be done at home.
4. Vitamin D Prevention shares that vitamin D consumption is critical for muscle retention. Taking supplements can be dangerous and not always beneficial. The best way to get vitamins is always through your diet, so try eating some of these vitamin D-rich foods: wild salmon, beef liver, egg yolks, canned fish or shiitake mushrooms.
5. Get a good night’s rest After a good workout and exercise, it’s important to rest, so your muscles have time to recover. It’s recommended that each adult get 7 to 9 hours of sleep a night.
6. Magnesium The Mayo Clinic notes that having enough magnesium in your diet is also critical for maintaining muscle mass. Some foods listed by the Cedars-Sinai Medical Center that are rich in magnesium include nuts, spinach, milk, bananas, and dark chocolate.
7. Refrain from excessive alcohol consumption Drink in moderation only as alcohol can cause dehydration, impacting muscle function. Mayo Clinic recommends up to 1 drink per day for women of all ages and men older than 65 and 2 drinks per day for men younger than 65.
8. Don’t forget about the carbs Carbs are vital to helping build muscle before or after a workout. For a healthy diet, stick to whole grains, but it’s important not to skip carbs when aiming to build muscle.
Varicose veins are uncomfortable, enlarged veins that appear for a number of different reasons including pregnancy and family history. Having surgery to correct these veins is not something that people want to immediately try.
By implementing the home remedies below, you may be able to take control of varicose veins and alleviate the discomfort without surgery. You may even be able to prevent getting them in the first place if your family is predisposed to this condition.
1. Get moving. WebMD recommends exercise for helping with varicose veins. Because poor circulation is a problem in creating the vein issues, moving around and exercising helps improve the circulation in your legs.
2. Avoid leg crossing. Crossing your legs puts pressure on them and can create problems with circulation. According to the Mayo Clinic, avoiding crossing your legs may help alleviate varicose vein discomfort.
3. Elevate your legs. Making time throughout the day to get your legs above your heart can also improve your circulation, according to the Mayo Clinic.
4. Avoid sitting. Good circulation is key to helping prevent and treat varicose vein issues. Sitting and standing for long periods is hard on the circulation, so Healthline recommends avoiding sitting or standing too long at a time.
5. Control your weight. Being overweight puts unnecessary pressure on the veins. Keeping yourself at a healthy weight is a Mayo Clinic recommendation.
6. Lose the salt. Salt makes food taste good, but it also causes the body to retain extra fluid. As the body ages, eliminating the extra fluid gets harder and harder, increasing the likelihood of varicose veins. If you already have varicose veins, the fluid retention caused by too much salt can make the veins even more uncomfortable, notes the Mayo Clinic.
7. Embrace flats. High heels may look pretty, but the Mayo Clinic says that flats actually “work calf muscles more, which is better for your veins.” Avoiding clothing that puts too much pressure around the waist, legs or groin is also recommended.
8. Use compression stockings. Because avoiding pressure on the legs is recommended, you would think that compression stockings would be out, but Healthline notes that they are tight in the feet and loosen as they go up the leg. This provides good support and encourages circulation which is key in treating varicose veins.
You don’t have to resign yourself to unsightly, painful varicose veins just because everyone else in your family has them. By taking measures ahead of time, you may be able to avoid them altogether.
