Some health experts suggest that sitting is the new smoking. If you sit for more than three to four hours per day, which is very common, your body is most likely not functioning as well as it could be. Fortunately, there are various exercises and movements that can help you whip it back into shape. No need to feel tightness in the hips, back, and neck every single day!

Believe it or not, sitting down every day can cause long-lasting damage. You sit on your way to work, you sit at work, and then you sit on your way home from work. You may even sit once you get home from work! A sedentary lifestyle can increase the risk of cancer, arthritis, obesity, heart disease, accelerate aging, and muscular tightness. 

Unfortunately, one workout session every now and again will not counteract all of that sitting. Paying a little more attention to how much you sit can help you change your lifestyle habits. Maybe you stand up at your desk a little more or go for a walk on your lunch. To get you started, engage in these daily habits and mobility movements to help correct all that sitting.

Hinge, Hold, And Stretch

This pose requires some mild body awareness, as it focuses on the concept of the hip hinge. It may take some practice to get it right, but it is highly beneficial for people with desk jobs. Stand up straight with your feet hip-distance apart. Keep a slight bend in your knees and hinge at the hips to lean forward slightly, maintaining a straight back. At a certain point, you should feel a stretch in your hamstrings, but make sure not to round your back. You can extend your arms out overhead to keep them in line with your back. Hold this pose for 10 to 30 seconds, ensuring you keep that back straight. Extend the time as you get stronger. 

Breathe

This sounds like a silly movement exercise, but dysfunctional breathing is a commonly overlooked issue. Dysfunctional breathing patterns include mouth breathing and upper chest breathing, instead of diaphragmatic (belly) breathing. Sitting down lends itself to poor breathing habits, which is why we encourage you to lie flat on your back for diaphragmatic breathing. Lie flat on your back with your knees bent, feet flat on the floor. Place one hand on your belly and one on your chest. Close your eyes and imagine that there is a balloon in your belly. As you inhale through your nose, imagine inflating the belly. As you exhale, the belly should go down. You can do this for a while, counting four to five seconds per inhale and exhale. It will take some practice, but it is greatly beneficial for the nervous system and stress response. 

Take A Walk

Walking is one of the most underrated, easily accessible exercises that anyone can do at any time. A lot of people can increase their level of physical activity if they just walk for 30 to 60 minutes per day. All it takes is making a few small tweaks to your daily routine. If you sit for the majority of your day, consider a morning walk, lunch walk, and even a small walk after dinner. Park farther away from your job and walk. Take the stairs instead of the elevator. If you enjoy sitting down to read, consider listening to audiobooks while on a walk. All of that movement will benefit you in the long run.

Deep Squat

The deep squat is a great exercise for opening the hips. It is both a mobility and stability exercise and is quite easy to do as a child, but becomes more difficult as life compromises your range of motion with age. If you are a little stiff, the body will compensate during this exercise in the form of your heels lifting off the floor. For this reason, you may want to do this exercise with support in front of you to keep from falling. Begin by standing straight with your feet shoulder-width apart. Lower down into a deep squat, maintaining a straight back. Make sure your knees don’t extend beyond your toes. You can press your elbows against the insides of your legs for support. Hold this position for a couple minutes before returning to the starting position.

Get Off The Couch

How is this a movement? Well, you do not need to adopt the same position at home that you did in the office all day. Challenge yourself to not sit on the couch for one to two weeks, or even a month, while you watch TV in your spare time. You don’t have to clean your whole house while watching TV, but perhaps you engage in some yoga, stretching, or mobility drills instead. Just try not to sit on your couch and see how your body responds.

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Low-impact exercise is beneficial for several groups of people, especially those with rheumatoid arthritis (RA). Engaging in these types of exercises can help prevent stiff joints, while also helping to build muscle, improve endurance, and improve bone and muscle health. Just make sure to rest if you feel joint inflammation, as you don’t want to aggravate the condition. Listen to your body and it will guide you down the right path. 

What Is Rheumatoid Arthritis?

RA is an autoimmune condition that causes inflammation in certain parts of the body, especially the hands, wrists, and knee joints. The tissue in the joint becomes damaged because the immune system mistakenly attacks cells. That can cause symptoms such as: 

• Joint pain, or aching
• Joint stiffness
• Weight loss
• Tenderness in the joints
• Fatigue
• Weakness

If you have RA, you can improve your overall quality of life via physical activity. It may seem daunting, but the right exercises may help improve symptoms. Ideally, engage in 150 minutes of moderate-intensity aerobic activity per week. Your activity level may vary with RA, so consult a healthcare provider to determine the right exercise plan for you. Additionally, make sure that your program includes strength-training, flexibility training, and balance exercises. Consider the following gentle exercises if you have RA.

Walking

Almost everyone can benefit from walking, unless it is too painful, of course. Walking is a joint-friendly, bone-strengthening, low-impact aerobic activity. The Arthritis Foundation recommends that you frequency, intensity, and time regarding your walks. Aim to walk daily, or at least three to five times per week. Ideally, keep your speed at two to three miles per hour, with an average walking time of 30 minutes. 

Water Aerobics

People who have significant joint pain benefit from being in the water, as it reduces stress on the joints. The buoyancy of the water relieves pressure on the joints and you have more fluidity with your movements. If you work out at a health center, try to see if there is an aquatic aerobics class to join. You can also consider an underwater jogging belt that suspends you above the pool floor, putting zero pressure on your hips, knees, or ankles. 

Tai Chi

Tai Chi involves gentle, controlled, and slow movements that connect to your breathing. It can help relieve stress, strengthen the body, improve flexibility, and reduce pain. It may also improve balance, which can help reduce your risk of falling. Fitness experts suggest that you do not practice Tai Chi longer than you can walk comfortably. 

Zumba

If you want to engage in higher-intensity exercise without putting too much stress on the joints, Zumba might be the exercise for you. Zumba differs from other aerobics classes in that it helps you burn calories without taxing your joints. If you are new to Zumba, you will notice that your whole body feels the workout. That is because it is a full-body workout. Aim to take two hour-long classes weekly. 

Qi Gong

Qi Gong is beneficial for anyone seeking to improve posture, balance, and core strength. When you stand tall or sit up straight in a chair, imagine that a spring is lifting you from above. Close your eyes and breathe deeply for about 30 seconds. Continue to focus on your breath as you place your hands on your stomach and direct your focus to move your diaphragm in and out with every breath. Engage your core muscles and maintain balance and posture during your breathing. 

Stretching

A lot of people don’t consider stretching to be a form of exercise, but without flexibility you cannot move easily. You also have a higher risk of injury if your level of flexibility is low. Stretching can help reduce joint stiffness and make it easier to do everyday activities or household chores. You can stretch in a chair if that helps reduce stress on the joints. Chair yoga is a real thing! 

Yoga

Almost everyone, even people with swollen or tender joints, can practice yoga. Yoga can help increase muscle strength, improve balance, reduce stress and anxiety, and improve mobility. A small study found that yoga was beneficial for improving physical function and grip strength in people with RA. Try to avoid hot yoga or power yoga, as additional heat can put stress on the joints. 

Pilates

If you have RA and want to increase muscle strength, Pilates may be the right exercise for you. Pilates may provide relief for symptoms associated with RA. In fact, one study found that pilates significantly improved symptoms of RA, including depression, fatigue, aerobic activity, and sleep quality.

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If you keep your hip joints strong and limber, you can improve mobility, range of motion, and alleviate pain. Hip pain involves any pain that is in or around the hip joint. You may feel pain in the groin, thigh, or knee, depending on the severity of your hip pain and how it started. Engaging in hip stretches can benefit your situation, no matter how hip pain started. That said, if your hip pain stems from a severe injury, consult a physical therapist before experimenting with moves on your own. Certain movements may hinder your recovery.

Although hip pain can stem from an injury or arthritis, sitting for extended periods of time can strain the hip flexors. The reason for this is because excessive sitting relaxes and deactivates the muscles, which essentially shuts them off. That causes the hip flexors to shorten, resulting in tightness and pain. You typically feel the pain along the front of the hip, where it meets your thigh. Depending on the severity of the pain, you may experience: 

• Cramping and sharp pain
• Mild pain or pulling on the front of the hip
• Difficulty getting out of a chair, or up from a squat
• Difficulty climbing stairs
• Severe pain, spasms, or swelling at the top of the thigh

Sitting also puts pressure on the discs in the lower back, which can cause pain that radiates to the front of the hips. Add lack of movement into the equation and you will experience stiffness and discomfort in the hip joint. To alleviate that pain, engage in the following stretches. 

Hamstring Stretch

The hamstrings attach to the pelvis behind your hips. These muscles help you bend your knees and extend your hips. If you have tight hamstrings, you may experience tightness in the back of your hips, which can limit mobility. To stretch the hamstrings, sit up straight with both legs extended out straight. Bend your right knee and then let it fall out to the side, placing the sole of your foot along your left inner thigh. Angle your chest towards your left leg and lean forward, hinging at the hips to maintain a straight back. Only lean until you feel a stretch, placing your hands on either side of your left leg for support. Hold for 60 seconds and then repeat on the other leg. 

Iliotibial (IT) Band Stretch

The iliotibial (IT) band is a thick band of fascia that runs on the outside of your leg from your hip to your knee. If you go to the gym, you probably see people foam rolling this area of the leg. It doesn’t contract, but it attaches to muscles that do, and IT band pain can be felt in the lateral hip. To stretch the IT band, lie on your right side and keep your right knee bent for stability. Reach back, bend your left leg, and grab your left ankle. You should feel a stretch along your left thigh. While keeping your right leg bent, gently place the right foot on the top of your left knee. Use your right foot to pull your left down toward the floor. This should stretch the IT band. Hold for 60 seconds and then repeat on the other side. 

Hip Flexor Stretch

The hip flexors are muscles located along the front of the hip and thigh. People who sit a lot, or those with arthritis, will feel tightness in these muscles. To begin, enter a lunge position, stepping your left foot forward and placing  your right knee on the ground behind you. Keep your back straight and engage your core for stability. Squeeze your right glute as you lean forward until you feel a stretch along your right hip flexor. Hold this position for 60 seconds and then repeat on the other side. 

Figure Four Stretch

Also known as the piriformis stretch, the figure four targets the piriformis muscle, located in the posterior hip. This muscle resides deep near the sciatic nerve and can tighten if you have hip pain that stems from sciatica. To stretch the piriformis, lie flat on your back with your knees bent, feet planted flat on the floor. Cross your right leg over your left bent, resting your ankle just above the knee. Let your right knee fall out to the side and reach to grab behind your left hamstring. Pull your left leg toward you until you feel a stretch in the back of your right hip near your buttocks. Hold for 60 seconds and then repeat on the other leg.

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Biking is not just a form of exercise or an alternative way to commute to work. Additionally, cyclists are not people that aim to irritate drivers on the roads. In fact, people who bike get great, low-impact cardiovascular exercise that may even prevent knee pain and arthritis in the knees, according to a new study. 

The study results indicated that people who participated in cycling or baking at any point in their lives were 17% less likely to experience knee pain by middle age. They were 21% less likely to develop arthritic pain in the knee joints as well. Osteoarthritis has a lengthy history, making it difficult to track how different exercises affect people, their joints, and the severity of the condition throughout their lives. 

Osteoarthritis is the most common form of arthritis and can develop in one or more joints as you age, especially the knees. If you have osteoarthritis in the knees, you can experience general pain, swelling, stiffness, and reduced mobility. Some people do not experience these symptoms, while others have swelling and difficulty engaging in everyday activities like cleaning, walking, bending down, or gardening. 

Low-Impact Exercise For Knee Osteoarthritis

Unfortunately, there is no cure for arthritis of the knee joints. Doctors typically advise people to avoid high-impact activities, such as running or tennis, so that they don’t worsen symptoms. Great low-impact exercises for osteoarthritis patients often include swimming, walking, or cycling. Until this recent study, the best low-impact exercise to promote healthier knee joints has been unclear. 

The new study focused on the potential benefits of cycling. Researchers asked more than 2,500 people if they biked or cycled over four periods during their lives. Those periods were as follows:

• 12 to 18 years of age
• 19 to 34 years of age
• 35 to 49 years of age
• 50 and older

Researchers took X-rays of the study participants to identify arthritis of the knee, or radiographic osteoarthritis (ROA). Participants then described any knee pain they experienced and allowed scientists to identify people who had symptomatic radiographic osteoarthritis (SOA). That was determined by X-rays that revealed arthritis in the knee joints and symptoms such as swelling or pain. People who biked at any point in their lives reported less knee pain, ROA, and SOA than those who never biked. Those who biked across different age periods reported fewer instances of all three knee issues. 

Cycling For Knee Osteoarthritis

Part of the reason that researchers attribute cycling to less knee pain is because of increased physical activity levels and muscular function. Osteoarthritis is commonly associated with loss of muscle mass, lower activity levels, and higher body fat percentage. All of those things, in addition to the knee pain, make it more difficult to engage in regular exercise, or daily activities like sitting, standing, or stair climbing. 

Cycling and other forms of low-impact exercise may reduce the risk of osteoarthritis-related muscle loss and muscular function. That may help people manage symptoms or osteoarthritis-related pain over time. 

Although this research is great, the study had one limitation. Researchers relied on participants to accurately recall and report on past exercise habits for several decades. People who rode a bike throughout their lives potentially had other healthy habits that reduced the risk of knee pain or arthritis in the knee joint. Additionally, the goal of the study was not to determine the perfect frequency, intensity, or duration of cycling sessions to manage knee pain or osteoarthritis. Study participants did confess to cycling anywhere from two to five times per week, 20 to 60 minutes per session.

Conclusion

Even if you already have knee pain or knee pain because of osteoarthritis, it’s not too late to begin rehab. Physical activity is possible if you take it slow. By engaging in low-impact exercises and mobility movements, you can strengthen the muscles around the knee joint. In doing so, you can offload stress on the joint and reduce pain. Unfortunately, the exercise will not take away the existing arthritis.

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If you are an older adult, you are well aware that your appetite isn’t what it used to be. Perhaps you’ve traded a plate of pancakes, eggs, bacon, and toast for a small bowl of oatmeal. Tackling the grandiose meals of your youth seems like an impossible feat in your older age. Why exactly is this and what happened to your body?

Older adults usually cut back on portions and reach for foods that are easier to digest. Eating smaller portions isn’t necessarily a bad thing if the meals provide ample nutrition. A problem can arise if loss of appetite stems from an underlying health issue. If you don’t address this issue, you may experience weight loss, which can increase the risk of osteoporosis, anemia, trouble balancing, or other illnesses. 

Dietitians state that, while proper nutrition is vital for everyone, it is especially important for older adults. Maintaining a healthy, balanced diet can help older adults retain energy and reduce their risk of developing chronic diseases. If you or someone you know has recently lost an interest in food more so than before, the following reasons may provide more explanation. 

Dental Issues

You can have problems with your teeth and gums from childhood into old age. The problem is that dental issues become more common as you get older. If you have problems with your teeth and gums, eating is less enjoyable, so you may eat less. Tooth loss, poor-fitting dentures, and other problems make it harder to chew. Untreated cavities or gum disease may cause pain while chewing.

Colds Or Infections

The immune system naturally declines with age, which makes older adults more susceptible to colds and infections. If you are sick, you may only have an appetite for some toast or a few bites of soup. Other food options that have more sustenance may not appeal to you. If the illness or infection causes dehydration, you are less likely to eat food, according to health experts.

Age-Related Physical Changes

As covered so far, your appetite can shrink as you get older. One cause that health experts attribute this to is your sense of taste and smell diminish with age, making food less appealing. If you are less active than you used to be, you may not require as much energy to fuel the body as you did as a young person, according to a 2020 review. The less fuel you need, the less likely you are to eat large amounts of food.

Changing Social Circumstances

What exactly do social circumstances have to do with your appetite, you ask? Well, your living situation may change and fewer people may live in your household. That means that you don’t cook for large groups of family any longer because you may live alone and eat by yourself. The unfortunate reality is that older people are twice as likely to have poor appetite when living alone. As your social circumstances change and increase loneliness, you may lose your appetite even more. One of the most common symptoms of depression is loss of appetite, so make sure to care for your mental health if this factors into your appetite. 

Cognitive Decline

Dementia and Alzheimer’s disease are common age-related cognitive disorders. In addition to loss of memory and forgetfulness, cognitive decline increases the risk for depression which often leads to weight loss due to lack of interest in food. Studies note that eating regular meals also proves to be challenging for people with Alzheimer’s disease. This may stem from overstimulation or too many food choices. They may also have trouble focusing on the food if there are other distractions present. Lastly, a person with Alzheimer’s may forget to eat or stop eating if the condition is more severe. 

Medications And Chronic Diseases

Chronic health issues can accompany old age if you do not take care of the body. As an older person, the risk of chronic pain, heart failure, kidney failure, liver disease, cancer, and more increases. All of those can decrease your appetite, and some conditions (such as arthritis) may affect your ability to hold utensils, which makes it harder to eat. Medications that doctors prescribe for some of these conditions also affect appetite. Additionally, medications can alter your taste preferences, cause dry mouth, or make you less hungry, according to health experts.

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Move over, kale, and step aside, blueberries. Oh, spirulina, you can sit this one out as well. We don’t have anything against these powerful superfoods, but our attention is on a different superstar today: turmeric. This bold, spicy, and vibrantly orange spice exists in everything from expensive lattes to daily supplements. 

Although the addition of turmeric to various foods may seem like a new trend, it has been used in traditional medicine for thousands of years. There have been many anecdotes about the healing properties of turmeric, but researchers have pinpointed certain health properties more recently. A lot of existing evidence focuses on turmeric’s primary compound, curcumin, because researchers believe it is responsible for turmeric’s many health benefits. If you want to spice up your life, continue reading to learn more about why you should add turmeric to your diet. 

Anti-Inflammatory Properties

Inflammation is a natural immune response, but chronic inflammation can lead to serious health conditions. Some of these health conditions include arthritis, heart disease, certain cancers, and more. One of the most well-known health benefits of turmeric is that it works to reduce inflammation in the body. Curcumin, the active compound in turmeric, seems to block several inflammatory pathways in the body. According to researchers, this process may help reduce inflammation-related health conditions such as osteoarthritis, rheumatoid arthritis, and inflammatory bowel disease (IBD).

May Improve Brain Function

Several studies confirm that curcumin may help improve brain function in a number of ways. One study monitored individuals who took a curcumin supplement and they experienced improved memory and attention. A separate study found that people who ate curry on a regular basis had better cognitive function than people who didn’t. Turmeric is a very common ingredient in curry, which explains the study. Turmeric can also increase the levels of brain-derived neurotrophic factor (BDNF), which is a growth hormone that plays a role in brain function and the development of new brain cells.

Reduced Risk Of Heart Disease

The World Health Organization (WHO) states that cardiovascular diseases are the leading cause of death globally. An average 17.9 million people die from cardiovascular diseases each year. Some studies found that regular consumption of turmeric may reduce the risk of heart disease. Researchers note that curcumin may improve the function of the endothelium, which is the lining of the blood vessels. Additionally, curcumin may lower blood pressure, improve cholesterol levels, and reduce the formation of blood clots, all of which contribute to better heart health. 

Potential Anti-Cancer Effects

Many studies show that turmeric exhibits antimicrobial properties that can help fight off infections. Other studies suggest that curcumin may exhibit anti-cancer activity, but more research is necessary in human studies to confirm this. As of now, researchers note that curcumin may inhibit the growth and spread of some cancer cells, and it may also promote the death of cancer cells. Although this is preliminary, turmeric may prevent angiogenesis, the formation of new blood vessels that contribute to the growth of tumors.

May Improve Digestion 

For centuries, people have used turmeric as a digestive aid in traditional medicine. Studies have shown that turmeric can help improve digestion, reduce bloating and gas, and support overall gut health. Additionally, curcumin may help reduce gut inflammation, which not only improves gut microbiome, but also reduces the risk of gut-related diseases.

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Living with arthritis can feel like a catch-22 because gentle movements are beneficial, but certain exercises can cause pain. If your joints feel achy and you want to relieve the pain, certain yoga poses may come to your aid. Before you arch into scorpion pose or contort into a pretzel, there are a few things to understand about arthritis, yoga, and how to prevent injury.

What Is Arthritis?

Arthritis is an umbrella term that describes more than 100 conditions that affect joints, tissues around the joints, and connective tissues in the body. It causes inflammation and pain within joints, according to rheumatologists. There are varying forms of arthritis, the most common of which is osteoarthritis. That condition is a degenerative process that results from wear and tear on the joints. People with osteoarthritis typically suffer from limited mobility or general pain. 

Pain from arthritis may discourage you from engaging in certain movements, but exercise is beneficial for improving mobility and managing symptoms. Consistent movement is truly the key because a sedentary lifestyle can limit movement and worsen symptoms of arthritis patients. Moderate physical activity of about 150 minutes per week is great for both preventing arthritic pain and cardiovascular health. 

How Does Yoga Help Arthritis?

Yoga is a gentle form of exercise that can help improve flexibility and balance. It also encourages relaxation and stress reduction, two things that can help improve mood and mental well-being. The great thing about yoga is that it is low impact, so it places less force on the back, hips, and knees than other types of exercise. That said, there are yoga poses that are not accessible for people with arthritis. The following poses, however, are generally safe for the needs and abilities of any person, including those with arthritis. 

Mountain Pose

As a simple, calming yoga pose, mountain pose is a great way to begin your yoga routine. Stand up straight with your arms at your sides, palms facing forward, and your feet hip-distance apart. Lift your toes and spread them apart before placing them back on the floor. Keep your weight centered, balancing between both feet. Tuck your tailbone and squeeze your glutes, while simultaneously lifting your chest. Hold for one minute, taking slow, deep breaths throughout. 

Warrior II Pose

Standing in mountain pose at the front of your mat, take a big step back with your left foot. Keep your right foot facing forward and turn your left foot out to the side at a 90-degree angle. On an exhale, bend your right leg and lift your arms up to be in line with your shoulders. Turn your gaze to look beyond your right fingertips and engage your glutes, quads, and core. Breathe deeply for one minute and then repeat on the other side. 

Seated Forward Fold

This gentle fold aims to create space in the lower back and improve hamstring flexibility. Sit on a yoga mat with your back straight and extend your legs out in front of you. Inhale and raise your hands over your head before leaning forward on an exhale. Make sure to hinge at the hips to fold forward, aiming to bring your head to your knees. If you can, grab your feet with your hands. If this is uncomfortable, place a pillow between your chest and thighs to provide support. Remain here for about 10 deep breaths before returning to the starting position.

Seated Spinal Twist

Tight glutes or sore lower back? This yoga pose should hopefully provide some relief! Sit up straight with your legs extended out in front of you. Bend your right leg and cross it over your left leg, planting your foot just outside your left thigh. Wrap your left arm around your knee and hug it toward your chest. You can place your right hand on the floor behind you for support. Twist slightly to turn your gaze behind you and hold for 10 deep breaths. On every inhale, try to lengthen your spine. Repeat on the other side. 

Cat-Cow Pose

If you find it difficult to put weight on the hand and knees, make sure to put padding or folded towels under those areas. Begin on your hands and knees in a tabletop position, stacking your shoulders directly over your wrists and hips over your knees. Slowly inhale and enter the cow pose, pushing your abdomen towards the floor and lifting your chest and chin to raise the body upwards. Try to draw the shoulder blades away from your ears. On an exhale, enter the cat pose, lifting your abdomen up and into the spine. Round your back and tuck your chin. Inhale again to enter cow pose and then continue alternating for about 20-30 seconds.

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No matter what day it is, you should not let morning pain derail your entire day. At the same time, many people wake up with back pain, which hinders their movement. Getting out of bed without pain can seem like a challenge, with a wrong movement sending shooting pain down your leg. You may even hold your breath, peeling out of your bed one stiff joint at a time. 

Back pain can occur at any time throughout the day, but the back may be at its most vulnerable right when you wake up. The reason for this is because pressure on the lower back can build during your sleep, especially if you sleep poorly or in the wrong position. A mattress that doesn’t support your back can also contribute to your discomfort. Additionally, your sleeping position can cause you to wake up in pain. Sitting all day, sitting in an unsupportive office chair, hunching over your phone, or standing with poor posture can all cause lower back pain. 

All of that said, the most common cause of morning lower back pain is typically sleeping in an odd position. Arthritis or inflammation can also contribute to morning back pain. Whatever the cause is, the important thing is that you shy away from getting out of bed. Gentle stretches can help ease pain and make it easier to not only get out of bed, but also get through the day. 

Knees To Chest

Lie on your back and bend both of your knees, planting your feet flat on the floor or your mattress. Draw your knees toward your chest, reaching to grab just below your knees. Interlace your fingers and gently pull your knees closer to your chest, but try to keep your lower back on the floor or bed. Hold for 30 seconds, or as long as you can comfortably tolerate, and breathe deeply throughout. If this is too difficult to do, try drawing one leg into your chest at a time, keeping the other leg extended out straight.

Supine Hamstring Stretch

Lie on your back and bend both of your knees, planting your feet flat on the floor or your mattress. Press your left foot into the floor/mattress as you extend your right foot toward the ceiling. The sole of your foot should be parallel to the ceiling. Clasp your hands behind your right thigh or calf and gently pull your leg closer to your chest. A slight bend in your right leg is fine, but try your best to keep it straight. You should feel a stretch along your right hamstring. If grasping behind your leg is too difficult, place a towel around the ball of your right foot and grab each end of the towel to pull your leg to feel a stretch. Hold this position for 30 to 60 seconds and then repeat on the other leg. 

Happy Baby

Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Draw your knees into your chest at a 90-degree angle. As you flex your feet toward the ceiling, reach your hands through your legs to grab the outside of each foot. Spread your knees apart, drawing them closer to your armpits, and rock from side to side for about one minute. If you do this on the floor, the rocking motion will help gently massage your lower back. 

Figure Four Stretch

Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Cross your right ankle over your left thigh, just above the knee, and use your hand to gently press your right knee away from your chest. Reach your hands behind your left leg and pull it closer to your chest. You should feel a stretch along your right gluteus and hamstring. Hold for 30 seconds before returning to the starting position to repeat on the other leg. 

Supine Butterfly

Lie on your back and bend both of your knees, planting your feet on the floor or mattress. Bring your feet together and then let your knees open out to the sides, creating the butterfly position. If gravity creates the stretch, then you can just let your legs be, but you can gently press on your inner thighs to deepen the stretch. Bring the soles of your feet together and remain in this position for 30 seconds.

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Pomegranates are round, red fruits that have an inner white flesh packed with crunchy, juicy edible seeds, known as arils. They are quite unique in flavor and their juice is very popular in grocery stores. Fresh pomegranates are some of the best sources of beneficial antioxidants and polyphenols. According to many studies, these antioxidant compounds may slow cancer cell growth, reduce inflammation, fight infections, and boost brain function. This article aims to highlight some of the most impressive health benefits of pomegranates.

Pomegranate arils, what people commonly refer to as the seeds, are either eaten raw or processed into pomegranate juice. Believe it or not, pomegranate juice is the source of grenadine syrup, which is famous in the non-alcoholic drink known as the Shirley Temple. You also see grenadine in various cocktails for flavor enhancement and color. 

Nutrition Facts

Pomegranate seeds exhibit a diverse nutritional profile with several important nutrients, including vitamin K, vitamin C, potassium, and folate. They are also rich in heart-healthy fiber, and a half-cup of pomegranate provides the following nutrients:

• Calories: 72.2
• Carbohydrates: 16.3 grams (g)
• Protein: 1.5 g
• Fat: 1 g
• Vitamin K: 14.2 micrograms (mcg)
• Folate: 33.1 mcg
• Fiber: 3.5 g
• Potassium: 205 milligrams (mg)
• Vitamin C: 8.9 mg
• Manganese: 0.1 mg
• Copper: 0.1 mg

They Reduce Joint Pain 

Arthritis is a condition that is characterized by the inflammation of one or more joints. It can cause pain, stiffness, and typically worsens with age. Because of the flavonoid content, pomegranates provide necessary antioxidants that work as anti-inflammatory agents in the body. This process may work to relieve symptoms of joint pain and arthritis. In fact, eating pomegranates may prevent chronic inflammation, which increases the risk of inflammatory conditions like arthritis. The reason for this is because they contain punicalagins, which exhibit powerful anti-inflammatory properties in test-tube and animal studies. 

They Help Lower Blood Pressure

The juice of pomegranate arils contains several different polyphenols and antioxidants that may boost heart health and lower blood pressure. A 2013 study found that people with high blood pressure who consumed pomegranate juice successfully decreased systolic and diastolic pressure by 7% and 6%, respectively. A separate study concluded that pomegranate juice was beneficial for people with high blood pressure, as it helped lower levels after two weeks of daily consumption.

They Help Enhance Memory

Several studies found that the polyphenols in pomegranates may significantly enhance cognitive function. One study found that these polyphenols provided long-lasting protection from memory dysfunction caused by heart surgery. Another study monitored elderly participants with memory problems. They drank eight ounces of either pomegranate juice or a flavor-matched placebo drink for four weeks. At the end of the study, the participants who drank the pomegranate juice experienced improved markers of visual and verbal memory. Additionally, researchers noted that incorporating pomegranates into your diet may help slow the progression of Alzheimer’s disease. 

They May Support Urinary Health

Both test-tube and human studies found that pomegranate extract may reduce the formation of kidney stones. Researchers attribute this benefit to the antioxidant activity in pomegranates. One study involved adults between the ages of 18-70 who experienced recurrent kidney stones. They received 1,000 mg of pomegranate extract for 90 days. The extract helped inhibit the mechanism by which kidney stones are formed in the body. Additional animal studies found that pomegranate extract was able to regulate oxalates, calcium, and phosphates in the blood, all three of which are components of kidney stones. 

They Are Natural Aphrodisiacs 

Many cultures associate the pomegranate with abundance and fertility because of their many seeds. Within recent years, researchers have studied pomegranates for their potential libido-boosting effects. One study, for example, found that consuming 100% pure pomegranate juice increased salivary testosterone levels in participants by 24%. This, in turn, increased sexual desire and mood. Other research in animal models notes that pomegranate juice may help increase blood flow and erectile response. More research is necessary in humans, but pomegranates may offer similar benefits for humans affected by sexual dysfunction.

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Pain in the hip can throw a wrench into anyone’s day. While acute hip pain may stem from a sedentary lifestyle, chronic hip pain is often a symptom of several conditions, including arthritis, injuries, or bursitis. Athletes who move their hips in all directions, like gymnasts and dancers, can easily injure their hips and experience hip pain. The most common way to treat hip pain is via rest and physical therapy.

Hip pain can make everyday activities, such as walking up stairs or bending down to tie your shoe, feel like a chore. It doesn’t have to be this way because you can take control and manage hip pain with a few simple lifestyle modifications. Depending on the cause of the pain, ice, stretching, exercise, and strength training, among other things, may alleviate pain. If the damage is so severe, your doctor may recommend hip replacement surgery. If the damage isn’t as severe, experiment with the following tips to help relieve daily hip pain.

Stretch To Ease Stiffness

The American Academy of Orthopedic Surgeons (AAOS) says that stretching the muscles can help restore range of motion and mobility. A great way to ease stiffness is to stand with your left hand against a wall or hair for support. Cross your left leg behind your right and lean your upper body to the right, pushing your hips to the left. You should feel a stretch alone gate outside of your hip and oblique. Hold this stretch for 30 seconds and then release. Repeat for a total of four times and then do the same on the other side.

Cool Inflammation With Ice

Icing your hip joint can help reduce inflammation in the affected area, which may reduce overall pain. Wrap an ice pack in a towel and apply it where you feel the pain. Hip pain can also result from lower back tightness, so ice the lower back as well. Aim to ice these areas for about 10 to 15 minutes, up to four times a day. A great time to ice is right after you exercise to help reduce pain or swelling.

Use Heat For Arthritis Pain

If arthritis is the cause of your hip pain, warming up the joint with a heating pad, hot bath, or hot shower can help soothe the joint. Heat helps to increase blood flow to the injured area, which promotes healing. This method of pain management may also improve your workouts, especially if you lie on a heating pad prior to exercising. Check with your doctor first to see if you have bursitis, as heat can aggravate a recent injury.

Start Your Day With Exercise

Exercises that both stretch and strengthen the muscles that support your hips can increase range of motion and reduce pain. Bridge pose, for example, is one exercise that the AAOS recommends to reduce hip pain. It helps strengthen your gluteus muscles and hamstrings, while simultaneously stretching the front of your hip. Lie on your back with your knees bent and your feet flat on the floor about six inches from your buttocks. Your fingertips should be able to touch your heels. Press your palms into the floor, engage your glutes, and thrust your hips up toward the ceiling. Tighten your core and make sure not to arch your back. Hold this position for about five seconds before lowering back to the floor. Start with one set of 10 and then build up to two or three sets. 

Work Out In Water

Certain movements, especially cardiovascular training, can be hard on the joints. An elliptical machine is a great option for people with knee pain, as it doesn’t have the same impact as running on a treadmill. For people with arthritic hip pain, though, water exercises are encouraged. Swimming or engaging in water aerobics are both low-impact exercises that you can do without hurting your hip joints. 

Listen To Your Body

Exercise can help relieve your hip pain, whether you believe it or not. When is that pain a sign that you should stop exercising? Health experts state that it’s normal to feel some soreness the day after working out, but it shouldn’t linger or worsen. If you experience sharp or shooting pain during an activity, stop doing it immediately and talk with a doctor or physical therapist about it. 

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