Category: Exercise

Most people know that the average adult needs between seven and nine hours of sleep every night, but fewer people know the best way to sleep. What do you understand about sleep positions, and do you know yours? Many people don’t give too much thought to how they sleep, merely rolling around until they find a comfortable angle.

Did you know, though, that research does suggest that there is an optimal and suboptimal way to position your body for sleep? While some professionals disagree on the best position, mainly favoring either side or back sleepers, most researchers agree on the worst: The stomach.

How Did the Stomach Get a Bad Reputation?

For those who sleep on their stomachs, the low placement on the best position list might be upsetting. Many may scream foul, decrying the back as a terrible way to sleep. The back, while favored by chiropractors, does have its drawbacks. People with snoring problems or sleep apnea should not sleep on their back because it can worsen their existing issues. Professionals also do not recommend the back for people with acid reflux or sinus or allergy problems. However, despite these issues, the back does fair better than the stomach for most people.

Stomach sleepers risk injury every night they go to sleep. The neck and spine are not in a good resting position, and there is increased pressure on the joints. Plus, when sleeping on your stomach, how do you lay your head? Most people turn it to one side or the other, which only increases misalignment. Additionally, sleeping on the stomach does not bode well for people with sinus and allergy problems because congestion can worsen, making mouth breathing the only option, but depending on where your head is, your mouth is either blocked by the mattress or your windpipe is restricted from the angle of your neck.

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How Should You Sleep?

Side sleeping is often the preferred sleeping position among experts. It allows the individual to limit strain on the body while maintaining a neutral position. Therefore, you will often wake up feeling more rested and relaxed. However, the benefits of this position do not mean that it is free of any problems.

The diagonal from the hips to the knees can cause some discomfort, and the body may roll while sleeping, turning to either the back or the stomach position. Researchers suggest using a pillow or folded blanket between your knees and a body pillow along your back to counteract these problems. They also recommend placing a pillow in front of your stomach, preventing rolling forward.

What If You Cannot Sleep on Your Side?

For some people, the idea of sleeping on their side is impossible. There is nothing wrong with that. While there are health benefits to side sleeping, it is more important that you get and maintain seven to eight hours of sleep every night. True, sleeping on your stomach is the worst position, but if that is the only way you can sleep, try including things to make it more comfortable and healthy. For example, do not turn your head to either side; instead, use a thin pillow and lay completely flat. By keeping your body in line, you can reduce neck or back pain risk. Also, since you know that back and neck pain is typical, do exercises to strengthen these areas.

Do you sleep on your stomach? Leave a comment about it, and check out other blogs from the Smarter Science of Slim about sleep health.

Let’s cut to the chase: If you’re a woman, a weakened pelvic floor is just part of the deal as you age. There’s virtually nothing you can do to avoid it, and it has myriad causes: everything from giving birth to a lifetime of coughing.

No, really.

You don’t have to accept it, though. Having leaner, meaner pelvic muscles can improve your sex life and make you less likely to pee a little when your partner tells a joke or your grandson shows you his slick, toddler dance moves. Here are three ways to start strengthening your pelvic floor muscles today.

Kegels

Kegel exercise are basically the gold standard when it comes to regaining pelvic muscle strength. If you gave birth — and had a decent nurse or birthing coach — you were probably advised to start doing these while you were pregnant, as well as to keep them up after you delivered your little bundle of joy... and for the rest of your life.

If Kegel exercise managed to fall off your to-do list, here's quick refresher on how to do them. It's all a matter of contracting and releasing your pelvic muscles. Not sure what those muscles are? No problem (and you’re not alone). Here’s how to pinpoint the muscle group you're targeting: The next time you urinate, stop midstream. Those muscles you used to stop are the same muscles you need to strengthen.

Once you know what you need to flex, you can do your Kegels virtually anywhere. Tighten your pelvic muscles for five seconds (as if you were stopping an imaginary stream). Release and repeat. Shoot for three sets of 10 reps each day. If you have a step tracker or smart watch that prompts you to get up and move periodically, you might get into the habit of doing a set of Kegels before you take a walk around the office or living room. And if you just can’t seem to get them right, don’t hesitate to ask your doctor for advice.

Side Steps

Kegels may be effective, but they aren’t for everyone. They also aren’t the only way to strengthen your pelvic floor. Sidestepping exercises can also work the same muscles. Here’s how to do them:

1. Stand up straight, feet situated shoulders’ width apart.

2. Squat with your thighs parallel to the floor, or as close to that as you can get. (It gets easier with practice.)

3. Step to the right, then return your foot to the middle.

4. Step to the left, then return your foot to the middle.

5. Repeat for 20 total side steps (or 10 on each foot).

Side steps are a great exercise to squeeze in when you’re already up and taking a break from your desk. Personally, I like to do a set first thing in the morning to help get the blood flowing. Since I started incorporated pelvic muscles exercises into my daily routine, I've noticed that it's helping other parts of my body, too. My back aches a little bit less, for example, and so does my temperamental left hip.

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Yoga

If you need another reason to start that yoga practice you've been putting off, here it is. Experts agree that regular yoga sessions are a good way to bolster your pelvic muscles (among many other muscles). Bear in mind that certain poses are more, shall we say, "pelvic-intensive" than others, such as the knees-to-chest and child's poses.

If you fear an accident when you sneeze or laugh at a good joke, you’re not alone. From Beyoncé to Meryl Streep, virtually every adult woman starts to at some point. It’s just another glamorous aspect of womanhood. If you’d like to do it less, however, it’s never too late — or too early, for that matter — to start paying attention to your pelvic floor muscles.

It is easy to take the human body for granted. People assume that because every body part functions correctly today, it will keep performing tomorrow, but that is not always the case. The body is a delicate and intricate biological machine, and as with any piece of machinery, it requires maintenance and upkeep.

In recent years, people have been discussing the importance of maintaining strength in the pelvic floor. The term references the muscles in the lower abdomen and is interconnected with the pelvis and sexual organs. This article will discuss the importance of these muscles, potential risks and the doctors specializing in the pelvic floor.

The Significance of the Pelvic Floor

While it is referred to as the pelvic floor, the muscles making up this area resemble more of a hammock or bowl than a floor. These muscles work in tandem with the deep abdominal, back and diaphragm muscles to support and stabilize your spine. This muscle group is also essential to bowel function, urination, sexual function, pregnancy and delivery, and physical function.

Unfortunately, because of the area of these muscles and the sensitivity against public discussion, many people suffer from symptoms of pelvic floor failure for years, believing that there is nothing that can be done. Some people even feel that a weakened pelvic floor is a natural part of aging, but that is not entirely accurate, and there are exercises you can perform to strengthen this muscle group.

Identifying the Pelvic Floor

A fundamental exercise for strengthening the pelvic floor is the Kegel exercise, which requires the squeezing of the pelvic floor muscles. However, to perform the exercise, you need to identify the muscles and feel the contraction.

Locating the pelvic floor muscles is easy but should be done in private because it requires places one or two fingers in the vagina and squeezing around them. After the initial exercise, you will no longer need your fingers because you can perform the exercise through feeling alone.

The feeling is often described as the sensation of lifting the pelvic floor up and in. Think of the feeling like you are trying to pull something up, but do not hold your breath and avoid tensing surrounding muscles, like the buttocks or abdomen.

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Pelvic Floor Failure

A weakened pelvic floor can lead to significant problems, like leakage from the anus or uncontrolled urination. You may also experience frequent and hurried trips to the bathroom. Some symptoms will improve on their own, but others may not. If you are experiencing difficulty that is affecting your life, go to a doctor.

Preventing Problems

A healthy diet and an active lifestyle will reduce the risk of pelvic floor failure. Even a modest amount of weight loss, 5% to 10%, can significantly reduce the risk of pelvic floor failure in those overweight.

Pelvic Floor Specialists

If you are experiencing problems associated with your pelvic floor, then you should see a specialist. A urogynecologist is a specialist in female pelvic floor problems. Men can schedule an appointment with their urologist.

People tend to ignore their bodies, taking them for granted, but the pelvic floor is a crucial component of bodily functions and shouldn't be overlooked. If you enjoyed this article and would like to learn more, keep reading the Smarter Science of Slim.

Have you been experiencing unexpected leg pain recently? Leg pain can be frustrating, especially if you don’t know what the underlying cause of you discomfort could be. Here are some common conditions that can cause leg pain, as well as some things you can do about it.

Muscle Cramps

Muscle cramps are those sudden jolts of pain that I call “charley horses.”  They can affect any part of the leg, but tend to occur more often in the lower part. If you’ve ever been woken from a deep sleep by a muscle cramp, you know how awful they can be. When the pain strikes, it usually happens very quickly and often gets worse before it gets better. The pain can be debilitating.

Muscle cramps often occur when your muscles are dehydrated or very tired. If you’re prone to leg cramps, make sure you’re getting enough water every day. You may also want to use a foam roller after working out to help relax your muscles.

Tendinitis

Pain in your lower calf (near your heel) may be an indication of tendinitis. This injury is fairly common in active people or older people and can cause the Achilles tendon to swell or tear. This type of injury often occurs after overworking the calf muscle or after taking a lot of stairs because you’re trying to prove to your grandkids that you’re tougher than you look.

Unfortunately, tendinitis can be slow to heal, so it’s important not to get impatient and injure yourself again. Apply ice to the area to relieve swelling and talk to your doctor if your pain is severe and you think you may have a tear. You may be able to relieve the pain with medication, or you may need surgery to repair the torn tendon.

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Varicose Veins

Varicose veins are very common, and they usually don’t cause much discomfort. I have them all over and they don’t always bother me. However, in some cases, varicose veins can cause a dull ache in the legs, especially after physical activity or after standing for long periods of time.

I have found that support stockings help relieve my pain. I also try to alternate frequently between sitting and standing. Wiggling your feet and legs regularly may also help prevent some of the discomfort varicose veins can cause. If your veins are very painful, make an appointment with your doctor. He can recommend treatments that will help.

Sciatica and Narrowed Spinal Canal

If you have sciatica, a herniated disc or a narrowed spinal canal, you could experience pain all the way down in your legs. Here are some of the common symptoms of these back conditions:

• Tingling

• Numbness

• Cramps or leg pain while standing or sitting

• Weakness

• Pain in the leg, hip, and lower back

Resting may help relieve some of the pain, but this is a problem for which you’ll likely need professional care. Physical therapy may help relieve the symptoms, as well as other treatments recommended by your doctor. He or she can also prescribe medication to help you deal with the pain from sciatica or narrowed spinal canal.

Blood Clots

Sometimes as you get more “mature,” your blood can become thicker and get clumped up in your veins. When this happens, it forms a clot. A clot that forms in a deep vein is called a deep vein thrombosis, and it’s more likely to occur when you are inactive for long periods of time, if you smoke, or if you’re overweight. If you think you have a blood clot, visit your doctor or the emergency room immediately.

These are just a few of the more common causes of leg pain. Hopefully you’ve learned some things about what could be causing your pain and how you can treat it.

If you think you need a gym membership, a rack of dumbbells or the stamina you had 30 years ago to get a workout in, think again. If you can sit, you can get fit. Try these six seated exercises the next time you’re behind your desk at work or on your couch binge-watching “The Crown.”

1. Arm Circles

They may look a little silly, but arm circles are a great workout for your arms. They use your arms themselves — plus a little gravity — for resistance, so you can do them virtually anywhere.

Sit up straight and extend your arms to each side like you would while crossing a balance beam or pretending to be an airplane for your grandson. Move your arms in small circles like you’re polishing the rim of a coffee cup with your fingertips. Continue “polishing” until you feel the burn, then do your circles backward.

2. Punches

These are a personal favorite. Channeling your inner Sugar Ray Leonard for a quick air-boxing session provides an excellent workout for your upper body. It targets not only your arms but also your back, shoulders and core.

Start by throwing 20 punches in front of you, exhaling as you hit your imaginary target. Take a breather, and then repeat five times.

3. Soup-Can Press

You don’t have to use cans of soup to do this overhead press, but it’s my preferred method. You can hold whatever you want, including nothing at all.

Hold your cans up to your ears. Your elbows should be bent, with your upper arms parallel to the ground. Slowly extend the cans above your head, straightening your arms completely, then bring them back down slowly. Repeat for three sets of 15 reps.

4. Marching

Were you in marching band in high school? If you’re like me, you have fond memories of band trips and football games, and you have less-fond memories of marching through town in a sweaty polyester uniform. With seated marches, you can put your legs through their paces, literally, without having to remember how to play the theme from “Love Story.”

Here’s how to do it: Put your hands on either side of your chair for support (or on either side of you if you’re on the couch). Keeping your tummy tucked in tight, bring your right foot off the ground as high as you can, knee bent. Bring it back down, keeping your core muscles contracted, and repeat with your left foot. Do three sets of 15 reps on each leg, and if all that core tightening is too tough, try leaning backward a bit.

5. Ankle Stretches

Another personal favorite, these stretches both boost your ankle flexibility and reduce your risk of blood clots.

Sit up straight and hold on to your chair for support. Lift your leg off the floor so that it’s parallel to the ground. Point your toes away from you and hold, then point them back toward you and hold.

That’s it! I usually do three sets of 10 reps, but as with all of these exercises, do what feels right for you and your experience level.

6. Leg Extensions

Leg extensions are like squats without all the, well, squatting. Sit up straight and once again brace yourself by holding onto the sides of your chair. Your feet should be flat on the floor or, even better, dangling above the floor.

Next, contract your glutes (yes, your rear end) and straighten both of your legs out in front of you, as parallel to the ground as you can get. Hold that position for three seconds, and then lower your legs slowly. Repeat for three sets of 15 reps.

Staying active is fundamental to longevity. You know the old saying: “If you don’t move it, you’ll lose it.” Keep your joints and muscles active by adding these seated exercises to your regular routine.

When most people think of exercise, they immediately imagine a gym with loads of equipment. While a gym is nice every once in a while, it is not necessary (thank goodness) for exercise. With the current health crisis, many establishments are not even open, so it is best to discover new ways of exercising without equipment.

Those who love to go to the gym and are used to working out with fancy equipment may balk at the idea of an equipment-free workout, but there are plenty of people who refuse to use equipment in their routines. The simple fact is that your body weight often provides enough resistance to help build and maintain muscle, especially when you combine it with a nutritious diet. Therefore, to prepare for your pandemic workout routine, consider the following.

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1. Cardio

A treadmill is not necessary for cardio, and neither is a bicycle. Heck, you do not even need to run to get your heart pumping. Instead of burdening yourself with the thought of running, consider going for a brisk walk. You can even take a stroll and experience the benefits of the cardio activity, as long as you are committing to a long enough trek. Most professional trainers recommend taking at least 10,000 steps per day, which is around a four to five-mile walk.

2. Strength Training

As you get older, strength training is both essential and potentially risky. However, you can eliminate much of the risk by relying on your body weight rather than dumbbells. Some excellent strength training exercises are squats, lunges and pushups. You can also try planks and hip raises if you are capable of getting down on the floor. If you cannot get down on the floor, try doing pushups against a wall. You can also use a chair to perform squats.

3. Yoga

Yoga is extremely popular, and it has many significant health benefits. For one, it helps a person relieve stress and anxiety, which is terrific for psychological health. However, on the more practical side, yoga is a practice of balance and flexibility.

As people age, their flexibility and balance become more restricted, leading to accidents, like slips and falls. To reduce the safety risks of aging, incorporating a healthy activity like yoga into a daily or regular routine is an excellent idea.

4. Core

Core strength is also vitally important as people age because it relates to posture. There are several exercises you can perform without equipment to aid in core development. For example, sit-ups tend to be the go-to option for building abdominal muscles but using the plank exercise is another excellent tool. Performing a plank exercise, which is essentially holding your body in the pushup position, helps build core, back, leg, arm and shoulder strength. It is a whole-body exercise.

5. Legs

If you wish to build your leg muscles, then consider using your stairs or performing lunges and squats. You can also perform knee lifts to strengthen your thigh muscles.

As you can see, a gym is not necessary for an exercise routine. If you are interested in more helpful exercise or health-related tips, then continue reading the Smarter Science of Slim.

Whether you have no interest in joining a gym or simply haven't been there in a while, you're probably looking for ways to get in a good workout at home. Sure, you could buy a bunch of equipment and create a home gym, but maybe you're short on space or don't want to make that kind of commitment yet. The solution: work out at home using random household items to supplement your moves. At some point, you'll likely get bored with your simple, no-equipment routine, and you'll want to add a little bit of resistance. When you find yourself in that place, don't run out and buy the latest workout gadget. Instead, here are a few common household-items-turned-workout-props to get you started.

Chair as Barre

Let's start with a classic from every exercise video ever: using a dining room chair to hold onto while doing barre work. The trick here is to be sure and use a sturdy chair that won't topple easily and won't slide out from under you when you need it most. Try placing the chair against the wall for added stability. Once you're sure it won't move, you can use it as a support for mountain climbers, triceps dips, and modified planks, too.

Broom as Barbell

Your broom will only hold so much weight, and you don't want to try to lift too much without a spotter anyway, so think of this a lightweight bar, at best. To use it: Fill a pair of sneakers with heavy items, such as cans, and try to make the weight equal. Then slide them onto the broom handle by the ties. Be sure they're double-knotted so they won't come undone during your workout. You can also use a broom or long dowel without added weight to keep your hands in position for lat pulldowns.

This is another oldie-but-goodie. Don't have any dumbells? Just use cans from your pantry! It's an excellent option because you can use different sizes to give you different weights. However, be sure you can grip the cans well. If they're too big to hold, you'll risk dropping them on your toes, which, as you can imagine, is no fun at all.

Water Jug as Kettle Ball