Crunches and sit-ups are some of the most fundamental ab workouts, but there are other options if you want to build core strength. Instead, you can use this four-move kettlebell workout to strengthen your core, work your whole body, and boost your metabolism.

All you need to get started is one of thebest kettlebells (opens in new tab)and a bit of space. These versatile weights make a great companion for at-home workouts, as moves like kettlebell swings and presses work your whole body. Plus, a kettlebell is much easier to store away than an entire weights rack or several dumbbells.

This three-move routine comes from fitness coach and founder ofIt's So Simple (opens in new tab), Rachel Sacerdoti, who explains that kettlebells are her "favorite pieces of equipment and [are] a brilliant piece of kit to use when performing deadlift variations."

Rather than focus on swings and upper body moves, Sacerdoti's program is designed around kettlebell deadlifts, with conventional lifts alongside Romanian, Sumo, and single-leg Romanian deadlift variations. You'll do 12 repetitions of each exercise and repeat the routine three times for a muscle-building workout.

When you learnhow to deadlift with dumbbells (opens in new tab), you usually hold a weight in each hand, but you only need a single kettlebell for this routine. This works alternative muscles, as the weight is concentrated in a different area, helping work your core for stability and developing lower body strength.

Although the technique is similar between dumbbell and kettlebell deadlifts, you can follow Sacerdoti's demonstrations to perfect your form before starting. This is essential if you want to get the most from your training and avoid injuring yourself, which can be a concern when exercising with weights.

Sacerdoti uses a 35lb/16kg kettlebell for these four deadlift variations, but the aim is to find a weight that will challenge your muscles without affecting your form. Adjustable kettlebells can help with this as you can quickly adjust the load, but they are generally more expensive than fixed-load options like those you'd find at the gym.

If you want to put your new skills to good use, thiskettlebell workout for beginners (opens in new tab)is a great place to start. You'll also take on goblet squats, bent-over rows, and weighted lunges alongside deadlifts. But one of the most impactful moves for working your whole body is the kettlebell swing.

Learninghow to do kettlebell swings (opens in new tab)is one of the best ways to build full-body strength, work your core, and raise your heart rate to boost your metabolism and burn fat. Just be sure you keep your protein levels up to promote muscle growth by adding one of thebest protein powders for weight loss (opens in new tab)to your post-workout routine.

Round up of today's best deals

See the original post:
Want to build core strength? Skip the crunches and do this kettlebell deadlift workout - Fit and Well

Amazon

Looking for the perfect gift for the fitness enthusiast in your life? Look no further than any of the Theragun products below -- all of which are on major discount this weekend. Save $200 on a Theragun Pro, or get $50 off a Theragun Mini, which makes an excellentstocking stuffer (in our expert opinion).

Check out all the best Theragun deals below, plus all the Cyber Monday fitness deals you can still shop this weekend -- but hurry, there's no guarantee how long these sales will last.

Theragun Prois a professional-grade device constructed for physical therapists, trainers and other professionals, but it's also great for athletes, however amateur. Like the Theragun Elite, it is equipped with an OLED screen and a customizable speed range of 1,750 to 2,400 PPMs (percussions per minute) with three presets. However, instead of 40 pounds of force, the Pro boasts 60 and is the only model with an adjustable arm, allowing for easier use.

The Theragun Pro comes with six attachments: a dampener, standard ball, wedge, thumb, cone and super soft tip. A two-year warranty (compared to just one with the less expensive models) makes it more appealing for anyone who might use the gadget daily.

Theragun Pro, $400 (reduced from $599)

TheTheragun Eliteis really simple to use -- you control the intensity of the massage via an up or down press of a button and by varying the pressure you apply on your muscle. (We recommend, from first-hand experience, starting with a lighter touch.) The triangular design makes it really easy to reach all areas of your body on your own, at just the right angles -- even those otherwise hard-to-reach spots on your back. It includes five attachments -- a dampener, standard ball, thumb, cone and wedge.

It's a high-end splurge, to be sure, but trust us -- you'll wind up getting a lot of use out of this massage gun once you know how good it makes you feel after a session.

Theragun Elite, $298 (reduced from $399)

Theragun Elite, $299 (reduced from $400)

Primeis Theragun's most basic, standard-sized model, with up to 30 pounds of force. It also offers a five-speed range with customizable speed through the Theragun app and weighs 2.2 pounds. It's also equipped with four attachments: dampener, standard ball, thumb and cone.

This model is quite user-friendly and will suit the needs of the average person suffering from muscle soreness, tightness and pain.

Theragun Prime, $198 (reduced from $299)

Theragun Prime, $199 (reduced from $299)

TheTheragun Miniweighs just 1.43 pounds. It offers 20 pounds of force and three speeds -- 1,750; 2,100 and 2,400 PPMs. While the three standard-size Theragun models are Bluetooth enabled, the mini is not. The Mini may not replace the need for a full-size, full-powered massage gun, but it is a great supplementary option for anyone who travels often or wants to bring a massage gun to the gym.

The Mini is covered under a one-year warranty.

Theragun Mini, $150 (reduced from $199)

Theragun Mini, $150 (reduced from $200)

The holidays are fast approaching. Give yourself, your friends and your family the gift of a very fit new year. We've created the ultimate fitness gift guide for 2022.

Gift your friends and family the home gym equipment they really want. Skip the same, old resistance bands and dumbbells -- we're talking top-rated fitness gifts for the ultimate gym lover. Shop fitness must-haves, including thePeloton bike,Fitbit ChargeandGirlfriend Collective leggings.

Here's more of our top-rated picks fromHydrow,Apple,Pelotonand a whole lot more.

We've found stationary bikes that suit a wide variety of budgets. Shop bikes fromPeloton,Schwinnand more.

This indoor fitness bike features 32 manual resistance levels, a wide seat, padded handlebars and fully adjustable toe cages to keep feet in.

This Cyber Monday deal includes a 30 day free Echelon membership trial for the brand's live and on-demand classes.

"Love this bike!" wrote a Walmart customer. "So easy to use, well worth the price. Set up fairly straightforward. Echelon App is a bit annoying to set up but after that not bad. Classes are great motivation, most fun I've had doing a workout in awhile!"

Echelon Connect Sport-S indoor cycling bike, $297 (regularly $799)

Looking for more Echelon fitness equipment on sale for Cyber Monday?

TheEchelon sport exercise roweris on sale for Cyber Monday. The rower features 32 levels of magnetic resistance and a built-in tablet holder (up to 12.9 inches). It easily folds up when not in use for easy storage.

The Echelon Sport exercise rower normally retails for $597, but you'll pay $297 -- less than half price -- at the Walmart Deals for Days Cyber Monday sale, happening now.

Includes a 30-day free trial membership to Echelon Premiere, with more than 40 daily live and 15,000 on-demand fitness classes. (Echelon Premiere costs $34.99 per month after that; membership is not required to use the rower.)

Echelon Sport exercise rower, $297 (reduced from $597)

Clip into aPeloton Bikefor a cycling workout like no other. This small-space-friendly bike features delta-compatible pedals, a resistance knob for manual control, a two-channel, rear-facing stereo speaker system with 16W of total power, 10-point multitouch touchscreen, USB micro port, 3.5mm headphone jack, Bluetooth 4.0 connectivity, 5MP front-facing camera, built-in microphone and volume buttons.

A Peloton All-Access Membership ($44 monthly) must be purchased separately to access Peloton content on your Bike. Membership offers unlimited access to Peloton's entire library of content available on your new bike and through the Peloton App.

Original Peloton Bike, $1,145 (reduced from $1,445)

This stationary bike has a belt-driven system for a smooth and quiet ride, an adjustable non-slip handlebar and a tablet holder. Its LCD monitor tracks time, speed, distance and calories burned. There is a water bottle holder and wheels on the bike, so that it can easily be moved.

Yosuda indoor cycling bike, $230 with coupon (reduced from $440)

This spin bike has a weighted flywheel and quiet belt drive system. It has an adjustable seat and handlebars, plus a water bottle holder. Stream your workout on your TV or a laptop in front of you, or invest in a tablet holder for this bike's handlebars, as it doesn't come with a tablet or workout streaming subscription.

Sunny Health & Fitness indoor exercise bike, $250 (reduced from $399)

Rowing is become the hot new fitness trend. These home rowing machines make an excellent holiday gift.

The Hydrow rowing machine features an adjustable 22-inch HD screen, an aluminum and steel frame and a customizable footbed. The Hydrow Rower fits heights up to a 36-inch inseam and weights up to 375 pounds. Rated 4.8 stars at Best Buy.

Learn more about the Hydrow rower, here.

Hydrow Rower, $1,995 (regularly $2,495)

Hydrow Rower + 1 year Hydrow subscription, $2,451 (regularly $2,951)

The Hydrow Rower's small-space-suitable successor features a 16-inch HD screen, stainless steel seat track, durable polymer frame and an adjustable footbed. Despite its smaller size, the Hydrow Wave also fits heights up to a 36-inch inseam and weights up to 375 pounds.

Hydrow Wave rowing machine, $1,495 (reduced from $1,695)

This storage kit includes a bracket, strap and detailed installation guide, so you can store your Hydrow Rower in a space-saving, upright position.

Hydrow upright storage kit, $80

If the weather outside is frightful, you might as well workout inside where it's warm. We've found treadmill deals that suit a variety of budgets.

The NordicTrack T Series 6.5 S treadmillis equipped with one-touch, zero to 10 percent incline control, can reach speeds of up to 10 mph, and be folded up into the frame for storage. It has a 300-pound capacity.

"Precise and well-crafted, the unit smoothly folds upright to reduce the footprint in my living space,"reviewer Morgan Powers says. "The console immediately synced with my home Wi-Fi. Graphics/audio on the 10-inch monitor are crystal clear."

The treadmill is available in two varieties: one with a five-inch display screen; and, one with a 10-inch display screen.

NordicTrack T Series 6.5 S treadmill (5" inch display screen), $552 (reduced from $649)

NordicTrack T Series 6.5 S treadmill (10" inch display screen), $999

Bowflex treadmills boast motorized incline ranges from -5% to 20%, Comfort Tech deck cushioning, SoftDrop folding systems and bluetooth capabilities. They also come with a one year JRNY membership ($149), which grants you access to the JRNY app, featuring a wide range of fitness classes taught by world-class trainers. Starting at $1,100 during the brand's sale, you can score the biggest deal on theBowflex Treadmill 10.

Bowflex Treadmill BXT8J $1,099 (reduced from $1,300, save $200)

Bowflex Treadmill 10, $1,499 (reduced from $1,999, save $500)

Bowflex Treadmill 22, $2,499 (reduced from $2,699, save $200)

Consider this treadmill desk for the friend or family member who works from home and wants to get more movement into their daily routine.

The adjustable work station has a 350-pound lifting capacity. The treadmill desk can be customized to have the finish, desk shape, top size and accessories of your choice.

Jarvis treadmill desk, $2,363 (reduced from $2,954) and up

Know someone who works from home and doesn't have a ton of space? This mini walking treadmill is the perfect size to slide under a standing desk. When it's not in use, this fitness machine can be folded to almost half its size for easy storage.

Choose from five colors.

WalkingPad C2 Mini foldable walking treadmill, $550 (regularly $600)

Track your fitness goals this year with a top-rated wearable. Shop smart watches and smart jewelry from Fitbit,Apple,Samsungand more.

This on-sale fitness tracker features a 1.69-inch super-large and colorful HD display so you can easily see calls and texts. This smart watch has a 14-day battery life, making it a great gift idea for anyone who constantly forgets to charge their devices.

This wallet-friendly wearable provides blood-oxygen saturation measurement, monitors all-day heart rate, gives abnormal heart rate warnings, monitors stress levels and tracks sleep and menstrual cycles. Plus, it's a steal a just $35.

"I love the long battery life -- lasts 2 weeks without a charge!" wrote a Walmart customer. "Also, nice big screen with many watch faces to choose from. I also like that I can take a shower or swim and not worry about the watch because it is water resistant. I would highly recommend this watch."

Amazfit Bip 3 Urban Edition smart watch, $35 (regularly $60)

The Fitbit Sense is an advanced fitness tracker that tracks heart health, sleep, exercise and more. It includes an ECG app that can assess wearers for heart-rhythm irregularity, including atrial fibrillation. It also has an electrodermal-activity sensor that records your skin temperature to measure stress.

Fitbit Premium members can receive a "Daily Readiness Score" that tells you if you're ready to exercise or should focus on recovery. It's no longer on sale but is still a great buy.

Fitbit Sense, $140, (reduced from $250)

The Apple Watch Ultra is designed to be a more rugged and durable option for athletes and adventurers. It provides up to 36 hours of life on a single charge with standard use or 60 hours of battery life with the soon-to-be-released battery optimization setting. It is made with a stronger titanium alloy material for improved impact resistance. It also offers a brighter display and a second speaker for better sound and display visibility during outdoor use. Apple says it's optimized for diving and water sports.

The Apple Watch Ultra provides enhanced GPS functionality to trace your steps and improve navigation for outdoor expeditions. There is also an action button that can be used to more accurately track your workouts by marking segments of your workout.

Apple Watch Ultra (GPS + cellular, 49mm), $739 (reduced from $799)

The larger, somewhat weightier45mm Apple Watch Series 7is on sale at Amazon right now.

Apple Watch Series 7 GPS (45mm), $310 (reduced from $429)

TheSamsung Galaxy Watch 5is an upgrade from the popular Samsung Galaxy Watch 4. It features 10W smart-charging capabilities, a notable upgrade from the slower 5W charging offered by the prior model. It also offers an advanced workout algorithm and sleep tracking technology.

The Galaxy Watch 5 features an advanced bioactive sensor that collects more accurate data. This data can be managed and tracked in the Samsung Health app.

This is the first time that Samsung is offering its sapphire glass on its non-premium smartwatch options. (Sapphire glass isn't actually glass. It is a ceramic that mimics the transparency of glass and offers more durability.)

Like prior Galaxy Watch models, the Galaxy Watch 5 is available in 40mm and 44mm display sizes. It is also available in five colors.

Samsung Galaxy Watch 5, $230 and up (reduced from $280 and up)

A water-resistant, budget-friendly alternative to the Apple Watch, and compatible with both Android and iOS, theAmazfit Bip Uboasts a longer battery lifeup to nine days per chargeand a variety of activity tracking options.

Measure heart rate, blood oxygen levels, breathing, sleep quality and even stress levels. Women can track periods and get reminders when it's almost that time of the month.

Amazfit Bip U, $42 (reduced from $60)

Released in late 2021, the slender, Alexa-enabledAmazon Halo Viewmeasures heart rate, activity, sleep and even blood-oxygen levels. It also offers connectability to popular health apps, such as Headspace and Bettersleep, as well as connectivity to your phone. It also boasts a seven-day battery life.

Another added bonus? Each watch comes with a 12-month membership subscription with access to workout and programs. After the trial period, it auto-renews at $4 per month.

Amazon Halo View, $35 (reduced from $80)

The latest incarnation of the popular Charge line from Fitbit,this well-equipped activity and health trackerpacks advanced technology into a slender device and features a color touchscreen. The smartphone-enabled device helps you manage stress and stay on top of heart health and sleep.

Android users can even respond to text messages.

Fitbit Charge 5, $100 (reduced from $150)

The Garmin Instinct 2 Serieswas introduced in February. It's built not just to be worn, but to beactivelyworn. It's an outdoorsy, thermal- and shock-resistant GPS smartwatch that boasts damage- and scratch-resistant glass. It measures your heart rate, stress level, sleep metrics, blood oxygen, your fitness age and more. It delivers daily workout prompts, comes with built-in workout and sport apps and even tracks your mountain-biking stats, if any. Download apps from Garmin's Garmin Connect IQ store to up the watch's game even more, and track everything from hydration to menstrual cycles. The battery will last up to 30 hours in GPS mode -- and up to 28 days in smartwatch mode. Or get the solar version for what Garmin says will be unlimited battery life.

The Instinct 2 Series comes in two case sizes: 40mm and 45mm. It also comes in a range of editions, from standard to surf and more. Pictured above is the 40mm, solar, standard-edition Instinct 2 in mist gray. This version of the watch lists for $450.

Garmin Instinct 2 Series (40mm) standard edition, solar (mist gray), $398 (reduced from $450)

The premiumGarmin Epix, launched in January, is not just another outdoor-ready Garmin smartwatch -- it's an outdoor-ready Garmin smartwatch with a luxe look. Billed as a "premium multisport watch," the Epix features an AMOLED display, and, in a nice touch, comes with preloaded maps to thousands of golf courses and ski resorts worldwide. It boasts a number of health- and fitness-monitoring powers, and includes features that'll help you on the next ski run, or surfing wave. The battery runs for 16 days in smartwatch mode, and 42 hours in GPS mode. The Garmin Epix lists at $900 and up.

Garmin Epix (Sapphire-White Titanium), $900 and up (reduced from $1,000)

Complement any fitness gift with some top-rated workout wear. Shop our top-rated sneaker and athleisure picks.

These Girlfriend Collective leggings are one of Oprah's Favorite Things 2022. The TV icon loves these "sweat-wicking, high-compression and high-waisted," leggings from size-inclusive brand Girlfriend Collective, made out of recycled plastic bottles.

Available in sizes XS to 6XL.

Girlfriend Collective compression pocket leggings, $70 (reduced from $88)

Reviewers rave about Colorfulkoala's Lululemon Align-lookalike leggings (and they're Essentials bestsellers). The tie-dye option, which comes in six colorways, is currently on sale. These leggings have a seamless waistband with a hidden pocket.

Read this article:
Theragun Pro is $200 off right now, plus all the Cyber Monday deals you can still get on Peloton, Bowflex and more - CBS News

Holiday gifting can be a thrill when we know weve landed a gift that theyll really love. But it can be a challenge to find that special item, especially for those who dont love the idea of simply getting more stuff.

Gifts that support our whole-body wellness our physical, mental and spiritual wellbeing are gifts that truly keep on giving. And its even better when the gift is sustainable or locally sourced, giving back to the planet and our community, as well.

The bottom line: A well-planned holiday gift can be a thoughtful way to help enhance the health, wellness and balance in the lives of our friends and family and a special way to say we care.

Here are 14 wellness-centered gift ideas to get you started.

The Moka is a stove-top coffee maker, as preferred in Italy.

How about an espresso maker to brew coffee like the Italians? The iconic Moka is a stove-top coffee maker, invented in the 1930s by Italian engineer Alfonso Bialetti (hence the Bialetti Moka, a standard found throughout Italy). Fill the octagonal base with water, add finely ground espresso beans and heat. In addition to creating a magnificent cup of espresso, theres zero waste, and the Moka is designed to last for decades. $40.

The Zojirushi travel mug keeps liquids hot for hours even after hours in the freezer. Available in 12, 16 or 20 ounce brushed stainless steel in a variety of colors, Zojirushis lock system also prevents spills and leaks. Satisfying hot sipping when were on-the-go. $24 and up.

Books for the home chef, baker or mixologist, gift a recipe book paired with ingredients for one of the dishes or drinks. A few of our favorites include "The Ultimate Guide to Keto Baking by Carolyn Ketchum," a brilliant baker well-versed in plant-based sweeteners and gluten-free flours. Also (our books!) "Craft: The Eat Fit Guide to Zero Proof Cocktails" and "The Eat Fit Cookbook" (Mollys note: I dont make any money from the Eat Fit book collection; all proceeds benefit the Ochsner Eat Fit nonprofit community initiative). $22-$35.

Books to help us slow down and prioritize: Currently on my nightstand: "Essentialism" by Greg McKeown and "Stillness is the Key" by Ryan Holiday, two books that serve as inspiration and how-to guides to help us focus more on what really matters. $25-27.

Fine journals from Scriptura

For journaling, Scriptura offers an array of gorgeous handmade leather journals ($60 and up); Lionheart Prints has a variety of whimsical notebook-style journals ($18 and up) that can provide the inspiration to capture thoughts from the day, moments of gratitude, and goals and visions for the future.

Raw Chocolate by Fine & Raw Chocolate is 100% organic chocolate made from unroasted cocoa beans with no soy, dairy or gluten. The ingredients are strikingly simple; the flavors are innovative, ranging from Habanero Salt to Ginger Chocolate to Cashew Butter Chocolate. Available locally at Earthsavers, $9.25.

Peppermint-Biscotti

Triple Chocolate Peppermint Biscotti? Yes, please! Especially the low-carb (and naturally gluten-free) recipe by baking mastermind Carolyn Ketchum (see: "The Ultimate Guide to Keto Baking," above). Added bonus: They freeze well, so can be made well in advance for holiday parties and gifting. Find the recipe along with Carolyns detailed explanations and teaching moments at AllDayIDreamAboutFood.com just type peppermint biscotti in the recipe search feature.

Windowsill herb gardens can work in almost any kitchen size or space. Create your own or gift this mason jar herb kit by Modern Sprout that come equipped with everything youll need to start growing the perfect solution for those with little time and/or green thumb. These vintage-inspired jars use a self-watering system that brings water and nutrients to the herbs roots, so theres no guesswork on how much or how often to water. $24.

Support your local farmers market and inspire culinary creativity with a gift certificate to the local farmers market (or wooden tokens for our local Crescent City Farmers Market).

The Acupressure set by Prosource Fit looks like a small mat and pillow that also happen to be covered with tiny spikes. Dont worry they dont pierce the skin; instead, they provide the relaxation and energizing benefits of acupressure (the mat has more than 8900 pressure points; the pillow has nearly 1800). The mat can be used lying down or sitting up; the pillow can serve as acupressure for the neck or feet. $29.99

TriggerPoint rollers take foam rollers to the next level, helping to release muscle pain and tightness and increase circulation. The dense 3D surface is designed to replicate the feeling of a massage therapists hands, a welcome gift to athlete and non-athletes alike. $35 and up.

Essential oil candles from Aromatherapy Associates

Essential Oil Candles uplift and add balance. With scents ranging from delicate and light to intense and full-bodied, theres an essential oil candle for everyone. Available locally at stores like Home Malone and Earthsavers. $19.50-$70.

Aromatherapy oils can help us relax and unwind. Some energize, and others, like lavender, are backed by science showing that they can help us fall asleep and even reduce our perception of pain.

Gift essential oils along with a diffuser to effectively and effortlessly scent your space. Earthsavers offers the Aromatherapy Associates Atomizer thats elegantly beautiful, cordless and waterless. Oils start around $10; Atomizer is $171.95.

New Orleans Tea Company is a woman-owned tea company with an array organic and fairtrade certified teas. Available through their website and sold locally at Bottom of the Cup, their French Quarter tearoom established by the owners grandparents in the 1920s as one of the first tea rooms in the US.

In addition to the familiar green, black, white and rooibos teas, New Orleans Tea Company has a collection of Wellness Teas, including Jet Lag Herbal Tea, Balance Wellness Tea, and Cleanse and Refresh Herbal Tea. $7.98 for 8 two-cup pyramid tea bags.

Read the original here:
Wellness-centered gifts are a way to show loved ones that we care - NOLA.com

Whether you are walking up stairs, running up a hill, or skipping steps, adding inclined work to your exercise routine is a challenge, but it's worth it.

"Running stairs is a high-intensity and high-impact activity," says Kristen Hislop, CPT, and head running coach for Hislop Coaching. "It's not necessarily a starting point for everyone, but most people can get there with a good progression program."

Running up stairs builds power, agility, balance, and coordination, among other benefits. Read on for more benefits of running stairs, how to practice proper form, and a quick workout to get you started.

For most of us, simply walking up stairs can increase our heart rate. So if you amp up your pace and run up those steps? You'll be working your cardio fitness even more.

As you build your cardiorespiratory fitness, research shows related benefits like a reduction in cholesterol and lower blood pressure.

Beyond that, running stairs can also benefit bone health and balance. Below, we get into the research behind these many benefits.

Running and walking stairs activates the largest muscle group in the body, your glutes.

"For runners looking to improve speed or endurance, this is really important," says Hislop. "Many runners don't activate their glutes when they run, so even just doing stairs as a warm up will activate the glute muscles and allow runners to get more power in each stride."

Climbing stairs also helps build muscles in the calves and quads, so you are really hitting all the major lower-body muscle groups.

Plyometric work, weight-bearing, and impact exercises like jumping or descending stairs help build and maintain bone density.

Researchers have found that training on stairs does in fact enhance balance performance.

As you climb stairs, you are constantly working against gravity, which means you are engaging your legs and core to support your balance and stabilization. And the stronger your legs and core become, the better your balance.

Most people will have at least some access to a flight of stairs or two, which is all you need to get started.

Alternatively, you can use the stair climber at a gym, where you can easily control the speed and intensity. If you are just getting started with running stairs, you can also use the stair machine handles for support.

Hislop encourages, though, to not rely on the handles fully so that you are still engaging your muscles.

Proper stair-running form isn't too complicated, but there are some things to note.

For starters, your main goal when running stairs is to engage your core and stand tall. Aim to look straight ahead, rather than down at your feet. "If you find yourself starting to bend at the waist, take a break," Hislop says.

Hislop also stresses the importance of asking yourself how you feel balance- and stability-wise when just walking stairs, before running up them.

"You should be able to balance standing on one foot for at least 20 seconds before tackling a stair workout," Hislop says, who also recommends to try walking up stairs at a medium-to-fast pace to gauge your overall balance and coordination.

If you feel pretty solid, start to increase your pace. Don't let this jump in speed jeopardize your form, though.

Even seasoned athletes can get injured by doing too much of a new thing or spacing on form and focus.

"Just like when running on a flat road, form matters," she says. Not paying attention or having improper form can lead to various injuries, like sprained ankles, shin splints, or knee pain.

You should also take into account the type of surface you are climbing on and the height of the stairs.

Surfaces like bleachers, for example, are more forgiving than concrete stairs, and the stair height shouldn't be higher than mid-shin. Make sure you wear good shoes, too, that have a grippy base to avoid slippage.

For Hislop's clients who run regularly and do a variety of workouts, she has them incorporate a stair workout every other week.

"Stair workouts are high intensity, so most will do best with a day of rest after hills or a stair workout," says Hislop. "Recovery is a tough concept for a lot of runners, but sometimes doing stair workouts will drive this home. It is really tiring and when you use so many lower body muscle groups, you'll likely be sore the next day."

Want to give it a go? Find a decently long set of stairs, like bleachers or multiple flights of stairs, and give Hislop's workout a try:

1. Start with a 10- to 20-minute walking or jogging warm-up.

2. Then, climb up stairs for two minutes, followed by two minutes of recovery. This recovery can look like walking or jogging back down, or if you aren't at the top of the stairs yet, hang out for two minutes and catch your breath. "The goal is that the heart rate comes down as the athlete prepares for another set," says Hislop.

3. Repeat step two for five times at either a walking or running pace, for a total of 20 minutes of work.

4. Once you feel confident in that routine, you can move to longer intervals with shorter recovery, a faster pace, or by skipping steps.

Running stairs isn't going to be an easy task, but it's worth the effort.

You'll improve your heart health, build those lower body muscles, and add some variety to your workouts.

Just remember to start slow so you don't jeopardize your form and enjoy that well-earned recovery the day after.

Continue reading here:
Benefits of running stairs and how to get started - Insider

Winter hibernation is for bears. Get out there and sweat this winter, whether out there is a weekend camping in the great outdoors or running the loop near your house before work each morning. Cold weather necessitates a bit of extra gear to keep you warm and dry, but with deals on our favorite gear, from outdoor clothing to biking accessories to smartwatches, you can become the year-round outdoors person you've always dreamed of being. So gear up and get out there, Tiger.

Updated Monday, November 28 at 2:30 am: REI has joined Cyber Monday after sitting out Black Friday. We've added new deals from REI, plus deals on tents, ebikes, binoculars, and more.

We test products year-round and handpicked these deals. Products that are sold out or no longer discounted as of publishing will be crossed out. We'll update this guide through Cyber Monday.

If you buy something using links in our stories, we may earn a commission. This helps support our journalism. Learn more.

Hiking and Camping Deals

Petzl Actik

Through camping and mountain climbing adventures, the Actik headlamp never failed to provide us with 350 powerful lumens on the trail. It runs on three AAA batteries, which are easy to replace in the backcountry (if you remember to bring spares), and they'll last for up to 260 hours on the lowest white-light setting.

Lifestraw's Personal Water Filter has long been a hit with WIRED writers and readers. Just sip out of it like any regular straw and it'll filter out 99.99 percent of waterborne bacteria from up to 1,000 gallons of water.

Liquid fuel stoves are a bit more complicated to use and maintain than canister stoves, but they work more reliably in frigid temperatures and typically offer camp chefs better control while cooking. Unlike most liquid fuel stoves, the WhisperLite is relatively quiet, so it won't spoil the solitude.

Keep a link between you and your loved ones while you're out gallivanting through the wilderness with a satellite communicator. With the InReach Mini 2, you can share your location, communicate back and forth, and trigger an SOS button if you need a rescue. It weighs just 3.5 ounces, and the battery lasts for roughly four to 14 days, depending on the settings you're using.

Photograph: REI

The sweet spot for a daypack is between 15 and 25 litersenough to hold rain layers, a fleece, maps, water, sunscreen, lunch, and snacks, plus room for a book or camera gear. Feature in our guide, Hiking 101, the Flash 22 has dual exterior water bottle pockets, comfortable padded straps, and weighs only 14 ounces. There's a version with various prints on sale for the same price.

The Hubba Hubba (7/10, WIRED Reviews) hangs at the premium end of the backpacking tent market. While it's minorly outclassed by its competition from other manufacturers, it served reviewer Matt Jancer well in the wilds of Southwest Texas with its leakproof design, effective ventilation, and light weight. For $480, its hard to swallow when the competition does premium ultralight tents a little better for the same money, but for $360 Id recommend it to somebody who goes on long overnight trips where they're carrying all their gear on their back and can appreciate the sub-3-pound weight.

It can be tough to choose a tent that's lightweight and big enough for the whole family or friend group. At about 13 pounds for 83 square feet of floor space, the Habitude 6 qualifies on both accounts. Senior associate reviews editor Adrienne So found its color-coded poles easy to set up, and its interior storage pockets, places to hang tent lights, and vestibule made it feel like home away from home. The downside is that it doesn't have quite as much airflow as other tents we tested.

Therm-a-Rest NeoAir XLite

To insulate you and your sleeping bag from the cold ground, choose a sleeping pad to slide between bag and earth. Inflatable models such as this NeoAir XLite are even better at insulating than foam pads. It's also lightweight at 12 ounces and packs down into a small roll.

For backcountry trips, consider saving weight and space by choosing a non-insulated reusable water bottle. Given the same volume, a non-insulated one will also be lighter to carry. The Klean Kanteen was one of the best bottles we tested, thanks to its very scratch-resistant coating, leak-proof lid, and stellar durability.

If you favor hydration bladders instead of water bottles, check out this bladder that can fit into a backpack. I prefer the Platypus over CamelBak because it's easier to clean between uses.

Photograph: Solo Stove

It's cold outside in many parts of the world, but that doesn't mean you wanna stop enjoying the great outdoors. The Solo Stove Yukon (7/10 WIRED Recommends) burns hot, looks good, and lights easier than most compact fire pits.

As we note in our binocular guide, these Celestrons are often on sale for around this price. They aren't quite as bright as the Nikon Monarchs listed below, and I did notice more chromatic aberrations, particularly purple fringing. For this price, they're a good entry-level option.

Here's a chance to save a few bucks on our top binocular pick for most people. Nikon's Monarch 5 binoculars strike an excellent balance between optical power, quality, and price. The glass in these provides nice, bright views with very little chromatic aberration (the distortions or fringing that you sometimes see around objects in bright sunlight), and the 8x42 magnification is the most versatile. For $10 more you can get a bundle with a nice harness and cleaning pen.

Bike and Scooter Deals

Nutcase Street

Multidirectional Impact Protection System (MIPS) is a technology that offers added protection to your brain from rotational injuries in the event of a crash. It's worth the small added cost. There are many paint schemes available for this stylish-looking helmet, from solid colors to complicated artistic designs.

These are also great helmets for commuters, especially since they have a pop-out plug that, once removed, gives you a place to thread a bike lock through the body. Every helmet at Thousand is 30 percent off. Everything on the company's new Ride Shop is also 20 percent off.

This isn't a crazy discount, but if you ride bikes or scooters and want to use your phone, Peak Design's mount is extremely convenient and easy to use. Pick up the Everyday Case as well. Both are in our guide to the Best MagSafe Accessories.

Photograph: Wing

This Wing ebike (7/10, WIRED Recommends) has strong acceleration and its speed can be unlocked to hit up to 24 miles per hour. It's not terribly heavy at 39 pounds, and you can have accouterments like a headlight, taillight, and an alarm with a keyfob.

The Propella Mini is easy to assemble, ride, and carry around; It weighs just 33 pounds. And it's affordable too. We're also fans of the Propella 7S, which is $300 off.

Cowboy 4 ST

The Cowboy 4 ST (8/10, WIRED Recommends) is a beautiful, low-maintenance bike that's easy to put together. It has a removable battery, and lights that automatically turn on when it's dark. It's best for folks taller than 5-foot-6, but the 250-watt motor might not be powerful enough to get you up and over the steepest hills.

We haven't tested this yet, but it's on our to-do list. State Bicycle is known for affordable single-speed intro bicycles, and its ebike follows suit. It has an aluminum frame and a standard 250-watt motor, and weighs 38 poundsit looks maneuverable, easy to use, and relatively light.

Gocycle makes luxury folding ebikes with clean lines and premium materials; we've tested several and found them to be excellent, if expensive. A hefty discount makes that price tag a little easier to bear. The G4 is Gocycle's intro model and like its other ones, it folds into a sleek, compact package that weighs only 38.8 pounds with a 500-watt motor and carbon fiber fork.

This electric mountain bike is no longer in our roundup of Best Electric Bikes, but it was our top e-mountain bike pick for years. We've also never seen it on sale like this. It's a solid option if you're looking for a new electric bike to hit the trails with.

Montague M-E1

While its not exactly a sale, WIRED reviews editor Julian Chokkattu called Montague's M-E1 (9/10, WIRED Recommends) close to perfection. If you can drop $4,000 on an ebike, this is the one to get, and a carrying case is a welcome addition.

Bromptons electric folding bike isn't the best ebike we've ever tried, but it is irresistibly cute, and the design of the motor and battery makes it incredibly easy to pack up for travel. The version without the electric motor is also on sale for 20 percent off. Former art director Elena Lacey rode 70 miles on a Brompton on a recent trip to the United Kingdom.

Only select colors are on discounted. Ride1Up's Prodigy was a little overpriced for what you got. However, it's hard to get more affordable than Ride1Up's easy commuter. We haven't tested this version yet, but it has an aluminum alloy frame and a 350-watt Class 3 Shengyi motor. If you want a nicer motor, the aforementioned Prodigy is also $250 off.

The older Gotrax G3 is our Best Budget Scooter. This version has a longer range and comes with a few built-in locking mechanisms so you can run a (quick) errand without fear. Gotrax has other models on sale too.

Niu KQi3 Pro

Niu's KQi3 is our overall Best Electric Scooter. It offers a considerable range for the money, a comfortable ride on 9.5-inch tubeless tires, and many fun extras, like a bell, lights, and a place on the handlebars to put a phone mount.

This is reviews editor Julian Chokkattu's favorite tiny scooter! It includes a free accessory bundle that's worth $147. The package has a folding lock, a cellphone holder, and some awesome yet ridiculous fingerless gloves.

There are tons of ways to carry cargo on your bike, but the simplest is to throw a backpack over your shoulders. Not just any backpack, though. We ranked the Heritage as the top budget choice in our Best Laptop Backpacks guide, thanks to its padded sleeve that can fit laptops of up to 15 inches, and for its tough, 600-denier polyester fabric.

Fitness Accessory Deals

Garmin Fenix 7S

The 7S Sapphire Solar (8/10, WIRED Recommends) comes packed with preset modes that can track your biometric data from various outdoor activities: biking, bouldering, swimming, running, and more. It's our favorite outdoor watch for its quick and accurate GPS connection in rain and under dense tree cover, as well as for its built-in altimeter, barometer, and compass. Check out our Best Garmin Watches guide for more

If you have an iPhone and want just basic smartwatch abilities, the Apple Watch SE is an entry-level, affordable option. It lacks the ability to check your blood oxygen, check your ECG, or measure whether you're ovulating via the temperature sensors, but it is compatible withWatchOS 9, which is where many of the latest and most excitingfitness featuresshow up (as well as the battery-extending Low Power Mode).

Fitbit Charge 5

We rate the Charge 5 (8/10, WIRED Recommends) as the best all-around fitness tracker for its affordability and its bevy of biometric sensors. There's a smart alarm that determines the best point during your sleep cycle to set an alarm, ECGs for monitoring your heart rate, sleep analysis tools that measure your blood oxygen levels at night, and more. You do have to pay $10 a month, or $80 a year, for a Fitbit Premium subscription to get the most from the Charge 5, though.

The Halo View received an honorable mention in our Best Fitness Trackers guide. It's comfortable and affordable, and its companion app is easy to use. It's also at the lowest price we've seen yet. WIRED senior associate editor Adrienne So isn't a fan of how it tells you to strip down in your underwear to measure body fat composition (and how it pushes business partnerships). The screenless Halo Fitness Tracker is also discounted to $55 ($45 off)

If you have a Samsung phone and are thinking of adding a smartwatch to your gadget stack, the Samsung Galaxy Watch5 (7/10 WIRED Recommends) is the best bet for you. While many smartwatches are square, the Galaxy Watch5 takes on a more round, minimalist design. But this doesn't mean the tech and hardware are cutting any cornersthis has durable sapphire crystal on the face, accurate fitness tracking, and great water and dust resistance.

Beats Fit Pro

These are ourfavorite wireless earbuds for working out, especially if you have an iPhone (they still work fine with Android phones). The Beats Fit Pro (9/10, WIRED Recommends) are comfy to wear, have great battery life, and have excellent noise cancellation. There are physical controls on the outside of each earbud, so you don't have to worry about your sweaty hair pausing your music during a workout.If you don't feel like buds are secure enough, we also recommend the Beats Powerbeats Pro, with a piece that wraps around the back of your ear. Those are discounted to $150 ($50 off).

Block out gym noise with active noise cancellation to gain a little peace and quiet. The Elite 7 Active headphones were our favorite headphones for workouts, as mentioned in our Best Wireless Earbuds guide. With eight hours of battery life between charges, you'll have more than enough time to finish even the longest workouts without running out of power. In our testing, they fit people with wildly different ear sizes without falling out. They also have IP57 dust- and sweat-resistance.

Theragun Prime

Sore muscles are a fact of life when you exercise. If it's a good workout, you'll be sore afterwards. You can massage away a great deal of that soreness, though, with a percussive massager. The Theragun Prime provides up to 30 pounds of pressure, making it a solid midrange product in Theragun's lineup. Check out our Best Theraguns guide for more information.

Apparel and Footwear Deals

Darn Tough Hiker Boot Socks

Made in Vermont, these socks have a lifetime guarantee. You wear 'em out and Darn Tough will replace them, although you have to pay to ship the old socks to their headquarters. Made of merino wool with just a hint of stretchy elastane, these are favorites around the WIRED Gear Team for their thickness, softness, and durability.

Base layers, worn next to the skin, need to wick away moisture and dry quickly to prevent chafing. For any labor-intensive purposes, we recommend the polyester Give-N-Go Briefs. They're silky soft and form-hugging, yet they dry out quickly, even after truly legendary hikes and runs.

Good shoes are the foundation of a good hike. We prefer low-top, non-Gore-Tex mesh trail shoes, like these from Salomon, for the vast majority of hiking. They'll dry out much more quickly when wet than Gore-Tex-lined shoes, and as long as you're moving they'll keep your feet warm enough down to about 40 degrees.

Nike Wildhorse 7

The Wildhorse 7's beauty isn't just skin deep, although we did name these the cutest shoes in our Best Trail Running Shoe guide. They're also light and breathable, and they offer good traction on sketchy terrain. Nikes run small, so consider sizing up a half size. As is oddly and sadly common in the industry, the shoe in women's sizing is also on sale, but for a few dollars more than the men's sizing.

Once heat is lost in the extremities, it takes a while to gain it back. Keep that precious heat from leaving your hands in the first place by swaddling them in these winter gloves. Gore-Tex makes the outer layers water-resistant, and PrimaLoft insulation traps heat, so even if you're trekking through snow, these will keep your hands fairly dry and warm.

Smartwool Merino 150 Beanie

Down with itchy beanies. Smartwool's merino wool is as itch-free as wool can get, and it doesn't make your forehead perspire as much as a synthetic materials would. There's a hint of elastane in the fabric for an easy-fitting stretch.

It's getting cold out there, so instead of hibernating until spring, put on this insulating base layer under your running pants to add warmth. We named these the best cold-weather running tights in our Best Running Gear guide for their high waist and drawstring that keeps them from sagging during runs. They kept our reviewer warm in 30-degree temps, and they have lasted for years with little wear. They only come in a 28-inch seam, though, so taller runners may be out of luck.

Something has to keep the sweat from dripping into your eyes during a run, and yes, you can absolutely sweat that hard during a tough workout, even in winter weather. Made in Vermont, these headbands are silky smooth and come in a range of fun designs. Only some designs are on sale.

The Nomadix Bandana Towel is a favorite of WIRED, and made our 2022 Wist List. They're soft and absorbent, so you can wrap one around your neck on runs. Plus, they're made from post-consumer recycled plastic. The brand has larger towels, too. If you spend $100 at Nomadix, you'll get a free beanie; $150 includes a $20 Nomadix gift card; and $200 also adds a camp mug.

Read more:
46 Best Cyber Monday Fitness and Outdoor Deals (2022): Ebikes, Shoes, Hiking, Backpacks - WIRED

The brains of US teens have physically changed during the Covid-19 pandemic, aging faster than normal, a new study says.

The brains of US teens have physically changed during the Covid-19 pandemic, aging faster than normal, a new study says.

The young study participants also reported more severe symptoms of anxiety, depression and what scientists call internalized problems meaning feelings of sadness, low self-esteem and fear and trouble regulating their emotions after the first year of the pandemic.

Dozens of studies have found that teens and adolescents mental health has suffered during the pandemic. They have been taken out of school, away from their friends and familiar support structures, and had to live with the uncertainty and fear that came with the coronavirus. Many parents lost jobs. Millions of children lost parents and grandparents to Covid-19.

The study, published Thursday in the journal Biological Psychiatry: Global Open Science, is one of the first to look at the physical changes in the brain brought by that the stress and anxiety.

The research comes out of a larger study in which scientists were trying to understand the gender differences in depression among adolescents.

Eight years ago, they set out with a plan to take MRI scans of 220 children ages 9 to 13 every two years. The team had completed two sets of scans when the pandemic interrupted their research, and they werent able to start scanning again until the end of 2020.

When their research was interrupted, the team decided it would be interesting to study the effects that this stressful event was having on kids developing brains. The pre-pandemic scans would help them make this comparison.

The researchers matched children in the same demographics including gender, age, exposure to stress and socioeconomic status.

To find the average brain age, they put the MRI scans through a model that pools data from other scans.

The researchers compared the MRI scans of 128 children. Half the scans were taken before the pandemic and the other half at the end of 2020.

They found that the children who had lived through the first year of the pandemic had brain ages that were older than their chronological age.

The brains that had gone through the beginning of the pandemic had growth in the area that can help regulate fear and stress, called the amygdala, and in the hippocampus, the area of the brain that can controls access to memories. Tissues had thinned in the part of the brain that controls executive functioning, the cortex.

A childs brain changes naturally over time, but research has found that these physical changes can speed up when a person goes through significant adversity in childhood.

Studies have shown that people who are exposed to violence, neglect, poverty and family problems early in life have faster brain aging and can have problems with their mental health later on.

Ian Gotlib, lead author of the new study, said the research team had expected to find the problems with anxiety, depression and internalized problems. The pandemic has not been kind to adolescent mental health, said Gotlib, a psychology professor at Stanford University.

But they werent exactly sure what they would find with the MRI scans.

Its always interesting to do research like this when youre not really sure whats going to happen, Gotlib said. These effects were interesting and happened pretty quickly.

This was just a one-year shutdown, so we didnt know that the effects on the brain would be this pronounced after that short a period of stress, he added. It tracks with the mental health difficulties that were seeing.

What isnt clear, he said, is whether the brain changes will have an impact later in life. The research team plans to scan the same kids later to track their brain development. There is a chance that their brain changes could have just been an immediate response to a stressor that will normalize over time, he said.

The team also plans to look at the 10 children in the study who had Covid-19 to see whether there is a different effect. The physical differences seem to be a little more pronounced in the children who had Covid, Gotlib said.

Dr. Max Wiznitzer, diversion chief of pediatric neurology at UH Rainbow Babies & Childrens Hospital, said the changes in the brain were interesting, but whats important is whether the mental health problems persist.

The anatomy is not important. Its the functionality thats important, said Wiznitzer, who wasnt involved in the research. The clinical consequence here is the functional impact, the mental health condition clinically and how its functioning and how you deal with it.

With appropriate mental health interventions, problems like anxiety or depression can be managed. The brain has that capacity for reorganization or call it improvement, if you will, Wiznitzer added.

Gotlib hopes parents and guardians keep in mind that although lockdowns and school closures may be over, the mental health consequences may be lingering.

Be sure that your adolescent or your teen is getting any help that he or she, that they, might need if theyre experiencing symptoms of depression, anxiety or being withdrawn.

The-CNN-Wire & 2022 Cable News Network, Inc., a Warner Bros. Discovery Company. All rights reserved.

See more here:
Teens brains aged faster during the first year of the pandemic, study says, and stress may be to blame - WTOP

Mens Journal aims to feature only the best products and services. We update when possible, but deals expire and prices can change. If you buy something via one of our links, we may earn a commission.Questions? Reach us at shop@mensjournal.com.

We all want to be in the best shape possible. Who wouldnt want to look like the celebrities adorning all our screens? But it isnt easy to get into that kind of shape without their kinda resources. Things like personal chefs and personal trainers and nutritionists taking care of their every needs.

Most of us cant have all of that in our lives. But you dont have to. Personal trainer and nutritionist Daniel Stransky feels like you can feel comfortable in your skin without all that high-end help. As he says, Even though celebrities do have access to some resources that we dont, the truth is that there are some simple things you can do with your personal nutrition to achieve Celebrity Transformation level results without the celebrity trainer, private chef, exclusive gym membership or even top-notch plastic surgeon.

Check out the 5 tips he has laid out to help you get into the kinda shape you want below:

1. Eat More Protein

You dont want to lose muscle as you lose weight. Thats one of the reasons why you need to eat more protein. But protein is also the most satiating macronutrient, so you wont be hungry too soon after eating. By eating more protein, you dont drastically reduce your caloric intake while keeping yourself fuller for longer while keeping your muscle mass from decreasing.

2. Reduce Alcohol Intake

It should come as no surprise to know that alcohol is not good for the body. But what you may not know is that ingesting alcohol means your body is gonna prioritize the metabolization of alcohol over the other nutrients you have ingested that day. By doing that, it is more likely those nutrients will be stored as fat. Not the best for losing weight.

3. Schedule Your Meals

Scheduling your meals will help keep you from snacking. It adds a routine to your life thatll help you not overeat. If you dont know when youre gonna eat next, you tend to overeat. This way, all of that goes out the window. Predictability helps out in a big way when it comes to losing weight.

4. Learn To Read Nutritional Facts

If you can learn to read nutritional facts, you will have a much easier time burning more calories during the day than you ingest. Everyone has a different nutritional puzzle, so being able to put it together to help yourself lose weight is ideal. Track your calories, track your weight loss.

5. Dont Cut Calories Too Drastically

People tend to overdo it when they try to lose weight. They try to cut too many calories at once. But that isnt good in the long haul. It messes up the metabolism and can end up in the weight that is lost coming back due to swinging back in the opposite direction on the pendulum.

Check out the Daily Deals over at Amazon

For any questions or concerns you have about the Coronavirus, head on over to the CDC

Check out the great products and gear we recommend to Mens Journal readers

Check out all the Mens Journal deals at Zappos

Related Links

Mens Journal Stocking Stuffers Gift Guide 2022

Mens Journal Under $50 But Looks More Expensive Gift Guide

Mens Journal Picks: Gifts for Him

Mens Journal Under $25 But Looks More Expensive Gift Guide 2022

Mens Journal Gift Guide for Men 2022

MJ Editors Favorite Products We Reviewed Gift Guide 2022

Mens Journal Gift Guide for Women 2022

The Best Splurge Worthy Fitness Gifts Guide 2022

Gift Guide for People Who Dont Want Anything 2022

Mens Journal Gift Guide for Single Men 2022

Gift Guide For Dads, Granddads, and Husbands 2022

MJ Gift Guide for Moms, Wifes, and Grandmothers 2022

Mens Journal Apparel Gift Guide 2022

Mens Journal Outdoor Enthusiast Gift Guide 2022

Wellness Gifts For Health Conscious Men Gift Guide 2022

Mens Journal Sentimental Gift Guide 2022

Mens Journal Fitness Gift Gift Guide 2022

See the original post here:
Use These Nutrition Tips to Get in Shape Without A Celebrity Trainer - Men's Journal

Maintain your health by consuming these foods that combat harmful side effect of air pollution. Pic Credit: Freepik

5 healthy foods to boost immunity against pollution

Broccoli

Sulforaphane, an anti-carcinogenic substance found in broccoli, aids in the body's excretion of benzene, a powerful carcinogen belonging to the group of air pollutants known as volatile organic compounds (cancer-causing substance). Additionally, broccoli has a lot of vitamin C, antioxidants and beta-carotene which makes it a good choice for boosting immunity.

Flaxseeds

Flaxseeds contain Omega-3 fatty acids and phytoestrogens which helps in reducing the impact of smog. It is also capable of protecting the cardiovascular system.

Amla

Turmeric

Curcumin, a miraculous substance found in turmeric, has anti-inflammatory qualities and prevents inflammation in the lungs. Simply put, this indicates that taking turmeric will protect the lungs from the harmful effects of air pollutants.

Tomatoes

This red, juicy vegetable is abundant in antioxidants Vitamin C, lycopene, and beta-carotene, which assist to lessen inflammatory responses in the lungs. Additionally, beta-carotene slows down ageing. As a result, they effectively counteract the effects of air pollution and also give your skin a healthy glow.

Found this article useful? Let us know @ZoomTv!

Read more here:
Include these 5 foods in your meal plan to curb the harmful side effects of pollution - Zoom TV

Senior Week kicks off in St. Petersburg

Justin Matthews reports.

ST. PETERSBURG, Fla. - The St. Petersburg Parks and Recreation Department is celebrating older adults this week and is using the next several days to bring awareness and opportunities for local seniors.

On Sunday the "Senior Fit Fair" kicked off at the Azalea Recreation Center. This is the first time the city has dedicated an experience for seniors.

"We need to get up and move, also were going to have various food demonstrations, as well as some dance and yoga and that type of demonstrations also here," said Lucinda Grant, the recreation manager.

Heres the schedule for the rest of the week:

Taste of the Gardens: Monday, August 22, from 5 to 7 p.m. at Enoch Davis Recreation Center, 1111 18th Ave. S. The center is bringing area gardens to the table. Learn about the process of garden-to-table through a cooking demonstration. Also, enjoy a peek at the center's garden and the neighboring Youth Farm.

Senior Games Showdown: Wednesday, August 24, from 12 to 4 p.m. at Bay Vista Recreation Center, 7000 4th St. S. Get ready for some friendly, fun competition. Bring your friends and enjoy board games, outdoor activities, goodies and more while learning about available resources and programs offered to the senior community.

Senior Gala: Thursday, August 25, from 5:30 to 9 p.m. at the St. Petersburg Shuffleboard Club, 559 Mirror Lake Dr. N., next door to the Sunshine Senior Center. Spend a night out with your partner and friends at the Sunshine Senior Center's semiformal gala. Enjoy music, hors d'oeuvres, signature mocktails and more while exploring the senior programs and resource opportunities offered by the Sunshine Senior Center.

LINK: For more information about Seniors Week, visit, https://www.stpeteparksrec.org/seniorsweek/.

View original post here:
A week dedicated to seniors health and fitness kicks off in St. Pete - FOX 13 Tampa

As the ageing process speeds up post 60, factors like maintaining a healthy weight apart from keeping muscle mass and focussing on bone health become important for optimum fitness. It is no longer about hours of intense gymming or trying fad diets, but a slow and steady attempt to supply your body with essential micronutrients, boost your immunity and strengthen yourself to age gracefully. (Also read: Fitness tips for older adults: 6 easy exercises for agility, balance in seniors)

Nutrition needs for elderly are different from those of young and one needs to eliminate certain foods like sugary items and processed foods completely. Also, if one finds it hard to chew certain foods due to decaying teeth, soups, khichdi and lentils are the best ways to increase intake of the nutrients.

Karishma Shah, Nutritionist and Wellness Expert shares fitness tips people should follow after the age of 60, on her Instagram page.

1. Rely less on convenience foods

Regularly eating convenience foods such as fast food, candy and processed snacks is associated with weight gain and may hinder your weight loss efforts. Convenience foods are typically high in calories and tend to be low in important nutrients like protein, fibre, vitamins and minerals.

2. Strength training

While it is normal to lose muscle mass in old age, strength training can help reverse it. You should talk to a fitness expert to discuss age-appropriate exercises that build strength and endurance. A good muscle mass can also help you shed that extra weight.

3. Focus on body composition

Although body weight is a good indicator of health, your body composition which is the percentage of fat and fat-free mass in your body is important as well. Muscle mass is an important measure of overall health, especially in older adults. Packing on more muscle and losing excess fat should be your goal.

4. Improve your sleep quality

Not getting enough quality sleep may harm your weight loss efforts. Many studies have shown that not getting enough sleep increases the likelihood of obesity and many hinder weight loss efforts.

Follow more stories on Facebook & Twitter

See the article here:
Fitness tips after 60: How to maintain healthy weight - Hindustan Times