Archive for the ‘Exercise’ Category

Keep Diabetes Risk in Mind When Quitting Smoking

Thursday, March 4th, 2010

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stop smokingA large number of people resolve to quit smoking all over the world on a daily basis. We have all heard over and over again how bad smoking is for us and how it contributes to a number of health problems and risks. And while quitting smoking is a great resolution, a new study featured on CNN.com states that quitting smoking can increase your risk of developing type 2 diabetes.

Despite this new finding, experts caution that the benefits of quitting smoking — including a lower risk of heart attack and lung cancer — far outweigh the risk of developing diabetes, which can be treated with diet, exercise, and medication. However, the risk is something to keep in mind as you’re trying to quit smoking.

The study states that oftentimes when people quit smoking they have a tendency to gain weight, thereby making them a candidate for acquiring diabetes. The study followed 11,000 individuals without diabetes, where 45 percent of these individuals were smokers. After the nine year study, 1,254 people in the study developed type 2 diabetes. diabetes

To combat this risk doctors suggest paying extra attention to weight control and making other lifestyle changes if you have decided to quit smoking and want to decrease your risk of weight gain and developing type 2 diabetes.

Weight control is key, to counteract the increased risk of diabetes, people who quit smoking are encouraged to implement a series of lifestyle changes in consultation with their physicians.

Dr. Richard D. Hurt, director of the Nicotine Dependence Center at the Mayo Clinic in Rochester, Minnesota, recommends that people who quit smoking stick to small portions of low-fat, low-calorie foods. They should also get moving, he adds.
“Even just moderate exercise — like 30 minutes of brisk walking — reduces the urges to smoke and reduces withdrawal symptoms,” he says. “People are able to distract themselves, it makes them feel better, and it uses up some of the calories.”
Nicotine-replacement products may also be helpful since nicotine is largely responsible for the appetite-suppressing effect of cigarettes. Nicotine patches or gum deliver nicotine much more slowly than a cigarette, however, so to suppress appetite and prevent weight gain they may need to be administered in above-average doses, says Hurt, who was not involved in the new study.

If they are taken for at least three to six months, smoking cessation drugs such as bupropion, an atypical antidepressant sold as Zyban or Wellbutrin may also limit weight gain, Hurt says.

In addition to recommending lifestyle changes, it is suggested that physicians keep an eye on the blood glucose levels of patients who quit smoking, as elevated glucose levels can be a warning sign for type 2 diabetes.

Despite the study’s findings, doctors are quick to emphasize that quitting smoking — or better yet, never starting in the first place — is far healthier than continuing to smoke, which can cause a host of deadly health problems ranging from heart disease to lung cancer.

“Type 2 diabetes is associated with smoking to begin with; this study found there’s a 30 percent increased risk if you’re a smoker compared to nonsmokers,” he points out. “Stopping smoking increases that risk, but its way offset by the other health gains,” explains Dr. Hurt.

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Straight From the Headlines: Forty Percent of Cancers Can be Avoided with Lifestyle Changes

Tuesday, March 2nd, 2010

Young female doctor checking an MR exposureIn a report released by the International Union against Cancer (UICC), of the 12 million people who are diagnosed with cancer every year worldwide nearly 40 percent could prevent this life-threatening disease by changing their lifestyles and obtaining vaccines in order to protect themselves against infection.

According to MSNBC.com, cancer is a leading cause of death worldwide and the total number of cases globally is increasing, according to the World Health Organization (WHO). The number of global cancer deaths is projected to rise by 45 percent from 2007 to 2030 from 7.9 million to 11.5 million deaths, driven partly by a growing and aging global population.

“If there was an announcement that somebody had discovered a cure for 40 percent of the world’s cancers, there would quite justifiably be huge jubilation,” UICC president David Hill told Reuters in a telephone interview. “But the fact is that we now have the knowledge to prevent 40 percent of cancers. The tragedy is we’re not using it.”

Cervical and liver cancer can both be prevented by obtaining vaccines, since these two cancers are caused by an infection. The UICC said it wanted to focus policymakers’ attention on cancer-preventing vaccines — like ones made by GlaxoSmithKline and Merck & Co against the human papillomavirus (HPV) which causes cervical cancer, and others against hepatitis B, which causes liver disease and cancer.

The experts said the risk of developing cancer could potentially be reduced by up to 40 percent if full immunization and prevention measures were deployed and combined with simple lifestyle changes like quitting smoking, eating healthily, limiting alcohol intake and reducing sun exposure.

As found on about.com, here are eight lifestyle changes that could help prevent cancer:

cigarettePreventing Cancer Tip #1- Avoid Smoking and Exposure to Smoke
Smoking is responsible for many types of cancer including lung cancer. One of the best ways to prevent cancer is to quit smoking or never even start. Smoking is the most significant cancer risk factor that we can reduce.

Prevent Cancer Tip #2- Practice Sun Safety
Skin cancer is one of the most common forms of cancer. In fact over one million Americans are diagnosed with skin cancer each year. However, it’s also one of the most preventable types of cancer. Avoid UV ray exposure by wearing sunscreen, avoiding mid-day sun, wearing protective clothing and staying away from tanning beds.

Prevent Cancer Tip #3- Eat Fruits and Veggies
A diet rich in fruits and veggies greatly reduced your risk of developing cancer and many other conditions. Green, orange, and yellow fruits and veggies are best at preventing cancer. Dark fruits like blueberries as well as cruciferous veggies likes broccoli also have anti-cancer properties.

Prevent Cancer Tip #4- Limit Red Meat and Animal Fat

A diet high in animal fat increases the risk for several types of cancer including colon cancer. A diet high in fat is also a major cause of obesity which is also a risk factor for many types of cancer.

Prevent Cancer Tip #5- Limit Alcohol Intake
Drinking excessive amounts of alcohol regularly increases the risk factor for many types of cancer. Men who drink merely 2 alcoholic drinks per day and women who have 1 per day significantly increase their risk factors.

Prevent Cancer Tip #6- Exercise

The American Cancer Society recommends exercising 30 minutes, at least 5 days a week for cancer prevention. By doing this you can reduce your risk for many types of cancer.

Prevent Cancer Tip #7- Practice Safe Sex

Unsafe sex can result in the infection of the human papillomairus (HPV), a known cause for cervical cancer a risk factor for many other types of cancer. HIV/AIDS is also associated with some types of cancer.

Prevent Cancer Tip #8- Get Screened Regularly
Cancer screening tests can be useful not only in detecting cancer, but also helping prevent it. Screening tests like the colonoscopy and Pap smear can detect abnormal cellular changes before they turn cancerous. Other cancer screening tests are available and may be useful for early detection, but not necessarily cancer prevention. Prostate cancer screening through digital rectal exams and PSA tests can help detect prostate cancer early. Mammograms and other imaging tools are also recommended to detect breast cancer in women. However, these tests need to be done regularly.

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Fitness for the Elderly: Why Exercise is Important as We Age

Tuesday, February 23rd, 2010

elderly exercise 2Health experts are constantly conducting research in order to learn more about the benefits of exercise for the elderly. Studies have shown that sedentary adults are more likely to suffer from heart disease, diabetes, high blood pressure, certain cancers, and joint and muscle disorders.

To help ward off these conditions and to deal with the everyday wear and tear that aging has on our bodies, experts suggest that individuals over the age of 50 should consult their physician and a personal trainer to come up with a fitness plan that works for them.

According to MSNBC, Joe Scott, a NATA member who is outpatient orthopedic team leader for South Coast Hospitals Group in New Bedford, MA says, “If we continue to exercise, especially strength training, we decrease the loss of bone density. Just by working on strength training, you’re working your muscles to keep strong.”

Elderly adults who do choose to maintain an exercise regimen experience the same benefits as their younger counterparts including weight control, the ability to manage daily stress and improved self-confidence. In addition, experts say regular exercise can lower blood pressure, increase strength and stamina, enhance flexibility, improve balance and coordination in senior citizens, curb depression, reduce the risk of premature death and minimizes the development of brittle bones. A 1994 Tufts University study showed that even at age 98, exercise and strength training can significantly reverse a loss of strength.

Many people think that beyond a certain age, you become too weak to strength train or benefit from it. But research shows the complete opposite. Without adequate muscle exercise, most adults lose 20 to 40 percent of the muscle they had as young adults. With too much muscle loss people have difficulties performing daily activities that allow them to live independently.

Experts say that even small gains in muscle – too small to see – can make significant differences in how seniors live. Strength training can affect whether an older person can get out of a chair without help. It can also influence their sense of balance, risk of falls and fractures, and the ability to climb stairs or carry groceries. Strength training can even make bones stronger and weight control easier.elderly exercise

One recent study of seniors showed that after six months of strength training, strength in a variety of muscle groups increased 31 percent for the duration of the two-year study. Other studies show benefits for the frail elderly living in nursing homes. People who had formerly needed walkers to get around could use a cane instead.

As found on MSNBC.com, the National Institute on Aging recommends strength training of all major muscle groups: arms, shoulders, chest, abdomen, back, hips and legs, as well as exercise to enhance grip strength. The NIA has even developed a free exercise guidebook to help seniors train safely. It includes 12 strength-training exercises, equipment options, safety cautions (especially for those who have had hip replacements) and resources for additional free information. View it at www.nia.nih.gov/exercisebook .

Seniors often identify access to appropriate equipment as a barrier to strength training. While free weights or Nautilus-type equipment at fitness centers are one option, elastic bands or resistance tubing, which are sold at sporting good stores and discount chains, are effective at keeping seniors strong. Even cans of food or water bottles filled with beans or sand can work.

The American Institute for Cancer Research emphasizes regular exercise, ideally an hour a day, as a vital part of a lifestyle to lower cancer risk and promote good health and a healthy weight. Aerobic exercise like walking, biking and swimming can be the mainstay of your activity. But we all need to include exercise that maintains our flexibility, balance and strength. And that doesn’t change as we age.

Popularity: unranked [?]

Take Up a New Hobby this Winter- Snowshoeing

Tuesday, February 16th, 2010

snowshoeingWinter can seemingly be the longest season of the four. But if you find interesting ways to pass the time, like taking up snowshoeing, you will soon find that you will be wishing that winter could last a little bit longer.

Experts say that snowshoeing is an excellent way to get out of the gym and cross train. Besides being a great workout, it also helps your body prepare for other physical activities. One hour of snowshoeing can burn from 400 to 1000 calories depending upon your pace, the terrain and your gear.

According to MSNBC.com not only is snowshoeing good exercise and a lot cheaper than hitting the slopes, it’s also an activity that the whole family can enjoy together. While snowshoeing with your family it’s easy to involve the kids by listening for different birds, looking for animal tracks or stopping for rest and a snack.

So, what do you need to get started?

First you need the best snowshoes to fit your needs. Snowshoes come in three different varieties: aerobic/running (small, light and not intended for backcountry use), recreational (larger, used for gentle to moderate walks up to five miles), and mountaineering (largest, used for serious hill climbing and back country off-trail use). Another general rule of thumb when choosing snowshoes is you should have one square inch of shoe per pound of body weight.

Trekking poles are not necessary for most people who would like to get started snowshoeing, but they can be beneficial and helpful to keep your balance.

Boots, specifically waterproof boots, are very important pieces of gear to get started snowshoeing. Hiking boots work in most cases, unless you plan on running in your snowshoes, then you would probably benefit from a more lightweight running or walking shoe.

Lastly, you may need to purchase some new outdoor clothing before you hit the trails. Because snow is constantly being thrust upwards from the shoes, your bottom may get wetter than the rest of your body. Wearing a pair of waterproof pants will keep your legs dry and you comfortable.

Make sure that you dress in layers, too, and dress accordingly to the weather. You can always take off layers if you get too hot.

Popularity: unranked [?]

All Day Energy: Ways to stay energized all day long

Monday, February 15th, 2010

Tired woman are sleepingLet’s face it, in today’s rush-rush world we are always trying to cram as much as possible into our 24-hour day. Sadly, many people are turning to energy drinks and pills to help get them through their long days, when in actuality there are plenty of natural energy boosters that you could rely on to help you stay energized.

Just try these simple strategies to make sure that you wake up feeling refreshed, stay motivated throughout the day and be able to wind down and get a relaxed night of sleep.

Consistent wake-up time- Many people would think that sleeping in would actually give them all-day energy, but it is more harmful than it is helpful. Instead, opt for the same wake-up time everyday and get yourself into some light, whether you get your sunlight by actually going outdoors or just by opening up the blinds.

Reduce your carbs and add in more protein-
While carbohydrates will give you that quick burst of energy, eating too many carbohydrates will actually drain you. Opt for getting a healthy mix of carbs and protein to feel more energetic throughout the day.

Make sure you’re getting your share of iron and magnesium- According to ABC News rather than walking into a health-food store to get a boost, look for food that gives you energy and the vitamins, minerals and chemicals that work together to give you the energy you need. Magnesium and iron will help to re-energize. Iron food sources include Total cereal, lentils, oatmeal, tofu, beef, whole wheat spaghetti and beet greens. Magnesium is another powerhouse mineral used in more than 300 biochemical reactions in the body. Magnesium food sources include artichokes, halibut, black beans, almonds and spinach.

Skip your morning cup of joe- Instead of downing your coffee first thing in the morning opt for having an afternoon cup of coffee when tiredness typically sets in. This caffeine burst at an appropriate time will also help to keep your energy flowing throughout your afternoon.

Avoid grazing and eat your meals at consistent times-
Believe it or not, your body runs on the food schedule that YOU set. When you skip meals your body suffers by going into shut down mode, like it does when it is time to sleep. Keep your meals consistent and at consistent times to avoid the daily drain. Grazing should be avoided, too, as it leads to overeating and over hunger.

Relieve stress through meditation- Because it may be hard to carve out set times to simply relax and meditate, try to do it when you have a few free minutes throughout your day. Even simply three minutes of mediation can reduce stress hormones that create body tension and constricted blood vessels. Find a quiet spot, practice your breathing techniques and take a few minutes to rejuvenate through relaxation.

Power walk instead of power nap-
While it may seem like a short little cat nap will help you through that afternoon slump, a short little power walk will be more beneficial. Get out for a brisk walk if you are able to and your body will thank you for it. If you can’t get outdoors, sit by a window and bask in the daylight for some quick light energy.

exercise treadmillExercise to music-
Exercise may be the most obvious way to increase your energy levels throughout the day, yet many people still avoid it. If you are having trouble getting the motivation to work out, try listening to music before exercising. Studies show that people who listen to music prior to and while working out, feel like they have exerted themselves less than those who don’t listen to music while working out.

Wind down before bed- It’s important to take the time to wind down before catching those zzz’s. According to MSNBC.com artificial light from computer and television screens tell the brain that it’s not time to wind down. Therefore, it’s a good idea to shut off the TV and to not use phone or computers at least an hour before bed. To help wind down before bed you also may want to dim the lights, take a warm shower, write in a journal or read a book.

Popularity: unranked [?]

Straight from the Headlines: Low Cholesterol can Ward off Prostate Cancer

Wednesday, February 10th, 2010

Low in cholesterolAccording to a recent report released by MSNBC.com new studies show that men may be able to lower their risk of acquiring the most aggressive form of prostate cancer if they keep their cholesterol levels in a healthy range.

The report states that men whose cholesterol was under 200 had less than half the risk of developing high-grade prostate tumors compared to men with high cholesterol. While having high cholesterol is typically a consequence of aging, young people are not in the clear either. Luckily there are preventive measures that anyone can do to help lower their cholesterol levels.

Here are four basic ways to maintain a healthy cholesterol level:

• Eat a healthy diet- According to MSNBC.com a healthy diet for lowering cholesterol should include cutting down on saturated fat and high-cholesterol foods. Make sure to include plenty of fruits, vegetables and whole grains including soluble fiber. Avoid full-fat dairy products so stick to skim milk, lower fat cheese and trans-fat free spreads. And eat lean proteins such as fish, skinless chicken and lean meats and avoid marbled meats and bacon.

• Exercise- Losing weight can help lower cholesterol by increasing HDL (healthy cholesterol) and lower LDL (bad cholesterol). Thirty minutes a day can have healthy benefits.

• Lose weight- Research has shown that losing just 20 pounds can reduce LDL cholesterol by 5 to 8 percent. By becoming more physically active you can help improve cholesterol as well as triglycerides, and blood pressure.

Some people will need to implement only one of these, while others will require a combination of these tips to help regulate their cholesterol.

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Exercise Your Brain: Three Ways to Improve Brain Vitality

Tuesday, February 2nd, 2010

brain power 2Despite what many people think, our brain can remain sharp, active, vital and creative no matter what our age. Our brain will continue to create new brain cells and new connections over the years, but our brain vitality is completely up to us. Maintaining that vitality is truly a “use it or lose it” situation.

Studies done by a number of schools of medicine suggest that the more stimulating and intellectually challenging that we make our lives, the better our odds are to keep our brain sharp as we get older.

Some additional ways to keep our brains sharp include:

Exercise regularly: Exercising delivers more oxygen-rich blood to the brain which is vital for producing new brain cells and preventing atrophy. According to CBSNews.com exercise also helps provide your brain with more blood flow. More blood means more nutrients and oxygen to help your brain function better. Exercise also helps reduce stress, which can produce memory-damaging hormones.

Eat low-fat and healthy: Glucose spikes and fatty plaque deposits due to overeating can damage the brain, so a lower-calorie diet promotes better circulation and helps to control weight. It’s also important to avoid trans fats found in junk food, because this type of fat narrows the blood vessels and reduced the flow of blood, nutrients and oxygen to the brain. Complex carbohydrates on the other hand can give the brain a lift by increasing sugar levels in the bloodstream.

crossword puzzleChallenge your brain: Challenging your brain by learning and doing something new every week helps to create new neural pathways, helping to make your brain more versatile and able to multi-task. As found on CBSNews.com the more intellectual stimulation your brain gets, the better it functions. One theory is that intellectual stimulation prevents deterioration by strengthening the neural connections in the brain. The more stimulating the experience, the stronger the connections grow.

By keeping your blood moving, paying attention to what you eat and keeping your mind stimulated you can actively strengthen your brain.

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Eight Tips for Staying Motivated During the Winter Months

Thursday, January 28th, 2010

winter motivationWhen the weather outside is cold, it’s easy to get lazy and to lack the motivation to even get out of bed some days. The low winter light and cold temperatures can combine to make even the most resilient people want to just lie down and hibernate for the winter. So how can you stay motivated when it seems like everything is keeping you down? Here are eight tips for staying motivated during the winter:

1. Set Goals and Document them- By keeping a physical list of things you would like to accomplish it keeps your goals fresh and at the top of your mind. Not only are they easier to rate in order of importance but you will also see them on a daily basis. As a result you will feel more inclined to want to check things off your list.

2. Set Deadlines- Set clear dates of when you need to complete things by, whether they are long term or short term goals. By giving yourself a deadline, you will work harder to keep them.

3. Reward Yourself- Giving yourself incentive for meeting your deadlines and reaching your goals is a great way to actually accomplish them. Whether you allow yourself to buy something nice or a day of pampering at the spa, you will work harder to do things when you know there is a reward at the end.

4. Be Inspired- Listen to motivational tapes and/or read motivational books to help gain some inspiration to keep going.

5. Breathe- Learn to breathe correctly. You will instantly feel more relaxed and when you are more relaxed you will also be more apt to stay motivated than when you are stressed.

6. Stay Positive- Keep a positive attitude. Even though it is easy to be depressed when the long, cold winter months drag on, try to remain positive and you will notice that motivation comes along with being happy.

7. Progress not Perfection-
Remind yourself that progress is what is important and not perfection. This is especially essential when you are looking at your long-term goals, as they may seem more unreachable. Remember all of the short-term goals that you have met and you will be more successful.

8. Support- Build a support system of friends and family members that are typically motivated. By keeping like-minded people close to you, you will become motivated by just being in their presence. In addition, according to msnbc.com one of the best ways to stay motivated is to feel challenged by a friend. Buddy up with someone in order to hold each other accountable for your own individual goals. You can challenge each other to reach certain goals and then celebrate together once you hit them. You won’t believe how much more accountable you will be when you know someone else is right on your heels.

While these are only a few tips to get you motivated during the next few months, everyone is different, so do what works best for you, and you will see that spring will be here before you know it!

Popularity: unranked [?]

Winter Immune Boosters

Friday, January 22nd, 2010

winter immune boostersWe’re right smack in the dab of winter and it’s more important to boost your immune system this time of the year more than any other. Winter time is synonymous with cold and flu season, so why not try a few methods for warding off those winter sniffles?

Here are some winter immune boosters that will help to keep you healthy right through spring:

Diet- What you eat and what vitamins and minerals that food contains is also a huge boost to your immune system. Many doctors agree that a balanced and varied diet is key to warding off sickness. A diet rich in vitamin C, zinc, iron and selenium will give your immune system that boost.

According to CNN.com your nutrition profoundly affects your ability to fight these diseases. Filling up your plate with lean protein, including chicken, fish and fat-free dairy products is essential. The molecules that fight disease are made of protein.

Certain fats also improve cellular function and the ability to fight disease. Healthy fats such as olive oil, canola oil and nuts are healthy fats that can boost immunity.
It’s also important to include fruits, vegetables and whole grains in our diet. These contain important antioxidants that keep blood levels of vitamin c, beta-carotene, zinc and B-vitamins high.

Exercise- Exercise, in moderation, is a great way to boost your immune system for the winter. Because exercise improves your circulation, immune cells are able to get around your body better to target viruses.

winter immune boosters 2Sunshine- Vitamin D, which is produced in the skin after exposure to the sun, is a great boost for your immune system and cell defense. Even getting outdoors when the sun is shining, despite the cold weather, will do wonders for your body.

Echinacea- According to a study put out last year, Echinacea, an herbal medicine, could reduce the risk of you catching a cold by half. The study also looked into its effectiveness in treating more serious respiratory infections, as well. Echinacea is said to regulate the immune system’s response to infection.

Stimulants- Be aware of the amount of stimulants that you put into your body. Where no research shows that an abundance of stimulants have an adverse effect on your immune system, moderation should be used when dealing with caffeine, alcohol and over-the-counter drugs. If you are looking for a stimulant that could help your immune system try green tea instead. The antioxidants in green tea will help to prevent illness in the long run.

Sleep- If you are looking for a surefire way to help ward off a cold and the flu this year, be sure to get your seven hours a sleep per night. Sleep is extremely important and many doctors agree that lack of sleep can have a negative response on our immune system and our body as a whole.

Meditation- Even just 20 minutes a day of peace, quiet and relaxation can have a major impact on your immune system and can help to ward off winter colds. If you are able to put your body into a meditative state at least once a day, your bodies’ cells will be able to rejuvenate tremendously. Meditation is also a good stress reliever and can allow you to re-energize.

Mood/Stress- Being positive and avoiding stressful situations are both excellent immune boosters. While everyone’s mood and stress levels are different, studies have shown that chronic stress and depression have been linked to a weakened immune system. It’s important to find the stress in your life and work to deal with that stress in a positive way or to eliminate the stressful situations entirely.

Popularity: 4% [?]

Muscle Building at Home: Six Simple Exercises to Create a Leaner and More Muscular You

Friday, January 15th, 2010

exercises at homeMuscle building at home is an excellent alternative to going to the gym. Oftentimes people either cannot afford a gym membership or just find going to the gym inconvenient or uncomfortable. An excellent substitute that can be just as effective is muscle building at home with exercises that are proven to increase strength and slim the body.

By fitting these few simple exercises into your daily regimen at home you will begin to see results in no time. Don’t forget to begin any work out with a quick stretching routine and then do the following exercises, which target your upper, middle and lower muscle groups.

Push Ups: (Reps: Three sets of five, or five sets of three) Do simple push-ups, using your knees as your stability, instead of your toes. When lowering your body, try to go as slow as possible for the best work out.

Crunches: (Reps: Three sets of ten) Do crunches instead of sit-ups because sit-ups tend to harm your back. Lay on your back with your hands locked behind your head, bend knees so your feet are on the floor and lift your shoulders and head up forming the crunch. If you can hold it for one second the work out will be more beneficial.

Half-knee bends:. (Reps: Ten) Stand with your feet shoulder-width apart and hands on hips, lower your hips halfway and hold, placing your weight on the balls of your feet. Hold for a ten count and then go back to a normal stance.

In addition to these standard exercises you might want incorporate these next few advanced exercises found at www.health.msn.com.

Bodyweight Squats: Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back to the starting position.

Step-Ups: Place one foot on a step and push down through your heel to lift your other leg up. Return to the starting position and finish all reps with one leg before switching legs and repeating the exercise. Go up and down quickly and drive your knees up to get the maximum burn.

V-Up and Roll: Lie on your back with your legs straight. Hold your arms straight above your chest, your fingers pointing toward the wall behind you. Contracting your abdominal muscles, fold your body up by lifting your legs off the floor and stretching your arms toward your toes. Keep your back straight. Pause then return to the starting position. Variations like this one reduce the stress on your back (smarter) and use more muscles together (harder).

Muscle building at home can be as easy as incorporating these simple exercises into your daily routine.

Popularity: 12% [?]