Is sitting the new smoking? Some say that this is true, especially since research indicates a link between long periods of sitting and higher rates of blood pressure, heart disease, and cancer. The sad reality is that about 80% of jobs are sedentary, meaning that most positions involve sitting for the majority of the day. This is especially true in the current work from home lifestyle that many people have adopted since the beginning of the COVID-19 pandemic. 

Even though all of that sounds like terrible news, there is some light at the end of the tunnel. The Mayo Clinic reports that an hour of moderately intense physical activity per day can help offset the effects of sitting. In 2019, a study monitored 3,500 Black individuals who sat for lengthy periods in front of the TV. The majority of those participants were much more likely to die of heart disease than those who sat all day at work. The takeaway here is that you may be able to counteract that time in the desk chair, but not if you plop in front of the TV for the rest of your time outside work hours. 

Even if you don’t have a full hour to spare every day, we encourage you to move for at least 15 minutes. Some movement is better than no movement! Consider the following exercises to help fight against that sedentary life. 

Plank

Let’s begin with a classic bodyweight exercise that helps strengthen the core. The goal of a plank is to achieve proper posture that goes against the force of gravity. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Step your feet back, tighten your core, engage your pectorals, and squeeze your glutes. Work to maintain a straight line from your shoulders to your feet, avoiding the urge to sag. Hold this position for 20-30 seconds and then rest for one minute. Repeat two more times. 

T Push-Ups

This push-up variation is progression from the previous plank position and aims to target the pectoral and core muscles. From a plank position, spread the feet so that they are roughly six inches apart. Do a standard push-up and once you return back up to the starting position, rotate to your right and raise your right hand towards the ceiling. Rotate back to return to the starting position, complete another push-up, and then repeat on the other side. Continue alternating until you complete eight to 10 reps per side. 

Bodyweight Squat

The squat is a great exercise to get your blood flowing. It activates your glutes and quads, and helps you retain mobility and range of motion. Begin by standing up straight with your feet hip-distance apart. Engage your core as you sit back, as if to sit down into a chair. Once your thighs are parallel to the ground (ensuring not to extend your knees over your toes), engage your glutes and drive through your heels to return to the starting position. Go for three sets of 10-12 reps, resting for one minute between each set. 

Glute Bridges

Similar to the bodyweight squat, this exercise aims to work the glutes, while simultaneously achieving optimal hip extension. The hip flexors can tighten when sitting, so this is a great exercise to counteract that. Lie flat on your back and bend your knees, planting your feet flat on the ground about six inches from your butt. Engage your glutes and drive through your heels to lift your hips off the ground. At the apex of the exercise, you should be in a straight line from the knees through the hips and down to your shoulders. Make sure not to arch your lower back, and then return to the starting position in a controlled motion. Complete three sets of eight to 10 reps. 

Bird Dogs

This is an excellent core workout that also activates your arms and legs. The main challenge of this exercise is to prevent the hips from rotating or sagging while extending your arm and leg. Begin on your hands and knees in a tabletop position, stacking your shoulders over your hands and hips over your knees. Reach your right hand out in front of you so that it is in line with your back. Simultaneously, extend your left leg out behind you to keep it in line with your body. Make sure to keep from swaying or tilting to one side. Square your hips and remain centered by engaging your core. Return to the starting position and then immediately switch sides. Continue alternating until you complete 10-12 reps per side. Rest and repeat two more times. 

Mountain Climbers

If you want to get your heart rate up and create more movement in your hips, this is a great exercise. When your muscles work quickly, there is a higher demand for blood flow and oxygen, which increases cardiovascular response. Begin in a standard high plank position, keeping your core engaged. Bring one knee towards your chest so that it is directly in the center of your core. Don’t bring it too high because that will likely cause you to round your back. Quickly extend the leg back and then alternate with the other knee. Continue alternating side to side for about 20-30 reps per side. Aim to keep your hips steady and prevent them from sinking.

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If there’s one thing that you know about traveling, it’s that food plays a large role. Food in the place(s) you visit can make or break your experience. Because most travel involves hotel stays and different moving elements, your food choices may be hasty and poorly calculated. That means that you may just opt for unhealthier options to reduce the time it takes to find a better eatery. 

When you travel, and summer is a big time for traveling, there are things you can do to stay healthy during your time away. You don’t have to live in the gym or drink kale smoothies every day, but you can prepare yourself better to handle different situations. When you enter your travel with the following tips in mind, your trip will not be as unhealthy as previous trips. 

Wipe Down Your Area On The Plane

There are cleaning crews that quickly clean planes, but you know that they don’t always do the best job. You may find a pretzel, empty bottle, or gunk in and around the seat from time to time. One of the dirtiest places on the plane is the area around your seat: the buckle, the screen in the seatback in front of you, the tray table, and air vent. Data from Travelmath revealed that the average air vent had 285 colony-forming units of bacteria (CFUs), while the buckle had 230 CFUs. For this reason, it can be beneficial to your health to wipe down your seat area with a sanitizing wipe prior to settling in. This is especially beneficial if you have a weaker or sensitive immune system. 

Find the Perishable In Airports

It’s too easy to walk by airport stands, vendors, or kiosks and purchase unhealthy snacks and sugary beverages. They are easy and readily available, but you can also find whole fruits and vegetables in the airports. It just takes a little more searching on your part, but most coffee stands or cafes offer whole fruit options, in most cases. Big hubs often have more food options, including healthier restaurants to choose from between or before flights. The best approach, though, is to bring your own fruits or vegetable snacks. Apples, carrot sticks, celery sticks, and other similar options travel well. 

Go For A Walk When You Land

After sitting on a flight, you may notice that your body is very sore. Airplane seats are not very comfortable to begin with, and the limited position that you are confined to can be uncomfortable as well. After getting off a long flight, health experts recommend that you get moving right away. Not only does a brisk walk loosen up your muscles, but it also helps you familiarize yourself in a new location. Once you arrive at the place where you are staying, head out for a 20-30 minute walk to get fresh air and explore. If you arrive late at night, go for a walk the next morning. 

Have A Game Plan If You’re An Anxious Traveler

If you know that you develop anxiety on planes, you need to have a plan in place before your trip begins. Ideally, have a coping mechanism or technique to calm your anxiety when you feel it coming on. Make sure that you are calm from the start to set yourself up for success. Check in via mobile apps or fill out what you need to do prior to arriving at the airport.

When you enter the airport, turn on your most relaxing playlist to distract your mind from the chaos of the airport. If you feel anxious, try to engage in diaphragmatic breathing to help calm your nerves. If you feel like you are going to have a panic attack, take action. Access to a restroom? Go sit on the toilet, put your head between your knees, and breathe deeply. Go to the sink and splash water in your face and wet behind your neck to pull yourself out of the moment. 

You Can Always Fit In A Workout

No matter the hotel, hostel, or AirBnb, you can always do some sort of exercise. A simple yoga flow in the morning, stretching in the evening, or a series of bodyweight exercises can go a long way. The great thing about bodyweight exercises is that you don’t need a lot of space. Squats, push-ups, chair dips, planks, crunches, and other similar workouts don’t require more space than your body length. If you really want to get your heart rate up, do these exercises back-to-back for high-intensity interval training.

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According to a January 2023 U.S. Travel Association survey, 52% of Americans said they plan to travel within the next six months. Traveling is a wonderful way to open your eyes to new cultures, cuisines, spiritual practices, and unique, memorable experiences. It helps you become a more worldly person, and it can be incredibly relaxing. 

One study found that people who were able to travel more frequently reported better mental, physical, and emotional health when compared to people who remained at home. While seeing the sun greet the day from atop dormant volcano in Indonesia is an amazing experience, the journey to your destination is not always the most pleasant. From flight or train delays to travel-related upset stomach, traveling is not always easy on the body and mind. 

Changing time zones can disrupt your circadian rhythm and airport or plane food may not always sit well. Prolonged immobility, especially on a long transatlantic flight, can lead to aches and pains. Sitting for long periods of time increases the risk of blood clots, which can be a very serious medical problem. Then there is the stress of potentially losing your luggage or becoming dehydrated! You see, travel isn’t always glamor and glitz! That said, we have a few helpful hacks in this article to make your travel experience healthier and more comfortable. 

Consider A Pair Of Compression Socks

Long hours driving on a road trip or endless hours on a plane can be rough on the body. According to research, slipping on a pair of compression socks can help reduce leg swelling and decrease the risk of blood clots. If you don’t move for a long period of time, the risk of blood clots is much greater.

Pack Some High Fiber Snacks

It can be hard to find healthy snacks when you’re on the go, which is why travel experts encourage you to bring your own. Airport, gas station, and train station snacks can be limited to salty chips, candy, and sugary bars. When packing your clothes, shoes, and accessories before your trip, make sure to add some dried apricots, cashews, walnuts, or even some prunes. Prunes are naturally rich in fiber and don’t take up a ton of space in your bag. Plus, you may need them in case a traveler’s constipation strikes. 

Move When You Can

When you travel by plane, train, or bus, you don’t have a lot of opportunities to move. For this reason, make the most of your time between stops. On a layover between flights? Walk around the airport or consider doing some bodyweight exercises in an uncrowded portion of a gate area. Bypass moving walkways and take the stairs instead of cruising up escalators. Taking a break from your normal workout routine is very standard while traveling, but if you are inspired to engage in a quick workout in the hotel gym, we encourage it! That said, you tend to do a lot of walking while on vacation, and getting those steps in is great for your body, but be sure to stretch to avoid pain. 

Bring An Eye Mask And Travel Pillow

These are two essential items that you should travel with for several reasons. First off, a travel pillow during transit can help you relax more easily on planes. Additionally, it helps to prop your neck up so it doesn’t keep dropping to one side. Plus, you won’t wake up with a kink in your neck from it drooping in a weird way. An eye mask may also help you sleep on a plane, especially if the flight crew doesn’t dim the lights. It can also be beneficial to wear at your hotel, hostel, or AirBnB, especially if your room doesn’t have great curtains or shades.

Seek Out Morning Sun

There are many health experts that encourage stepping out into the sunlight every morning. This is a crucial first step for the morning after you land because staring in the sun’s general direction can help signal your brain that it is time to be awake. Within an hour of waking up, get some sunlight exposure because it helps to reset the body’s circadian rhythm. Not only does this help you feel more energized during the day, but it also signals the body to produce melatonin (the hormone necessary for sleep) about 12 hours later. 

Adjust Your Sleep Schedule

When you finally arrive at your destination, especially if the journey was long, it can be very tempting to crawl into bed and fall asleep. Travel experts warn against this if you want to establish a better circadian rhythm in your travel destination. It is best to start sleeping according to your destination’s time zone as soon as possible. This can be challenging, especially if you arrive early in the morning after a long day of traveling. You should also try to maintain your regular routines, whatever they may be. That may include reading or meditation as soon as you wake up or before you go to sleep. Try to eat your meals and snacks at the same times you do when you’re at home as well.

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A lot of people love gym culture. In fact, it is a way to bond with friends and socialize with people, praising gains and supporting the weight loss of others. For other people, going to the gym triggers anxiety because they feel judged or ashamed of their bodies. If weights and crowded gyms aren’t your vibe, you can easily do beneficial bodyweight exercises at home.

It may seem like a setback to use your own body weight to exercise, but it is highly efficient. Certain bodyweight exercises test your form and allow you to perfect posture and muscle engagement. You don’t need equipment, although you can increase the resistance by using resistance bands or dumbbells. Strength and conditioning coaches even endorse bodyweight exercises and say that there are ways to ramp up the level of difficulty. These exercise are great because:

• You can do them anywhere
• You don’t need equipment
• You don’t have to pay money to do them
• You can exercise the entire body
• You can customize the workout to your fitness level
• You can do them whenever you want

To get you started on your bodyweight exercise journey, we detail some great movements below. You don’t have to do all of them each time you work out. Consider grouping certain exercises together to target specific muscle groups. We wish you well during your sweat session!

Push-Ups

Let’s start with a classic bodyweight exercise that engages your core, pectoral muscles, shoulders, and triceps. Begin in a high plank position, shoulders over your wrists and feet extended back behind you. Keep your body in a straight line from your shoulders to your heels. Bend your elbows back and lower your body toward the ground in a controlled motion. Before touching the ground, engage your core and pectorals to press yourself back up to the starting position. Make sure that your elbows don’t go out to the sides because that is hard on the shoulders. Complete three sets, doing eight to 10 push-ups per set.

Bird Dog

Working to activate your core, lower, and upper body muscle groups, Bird Dog is a great exercise to do at home. Begin on all fours, stacking your shoulders directly over your wrists and hips over your knees. In a simultaneous motion, extend your right arm out in front of you while you extend your left leg behind you. Keep your right arm and back leg in line with your shoulders and hips. Hold for a few seconds before returning to the starting position. Alternate to repeat on the other side. Be careful not to rock from side to side during this exercise, engaging your core to keep your shoulders and hips square to the ground. Complete three sets of 10 reps per side. 

Air Squats

The classic squat is a great exercise to activate your lower body muscle groups. Just make sure to maintain proper form to avoid injury. Stand up straight with your feet shoulder-width apart. Lower your hips down and back, as though you are about to sit in a chair. Go as low as you can comfortably go while keeping your back straight and making sure your knees don’t extend beyond your toes. Squeeze your glutes and drive through your heels to return to the standing position. Continue until you complete your set. Aim for three sets of 10-15 squats per set. 

Alternating Side Lunge

Similar to the air squat, alternating side lunges target the lower body, helping you increase strength in your legs and glutes. Stand up straight with your feet hip-distance apart. Step your right foot out to the side about two to three feet, or as far as you comfortably can. Bend your right knee as you sit your butt back to lower yourself into a lunge, ensuring that your back is straight. Keep your left leg straight as you drive through your right heel to return to the starting position. Repeat on the left side and continue alternating until you complete eight to 10 lunges per side. Complete three sets of eight to 10 lunges per leg. 

V-Ups

Great for activating your core muscles, V-ups can help you reach your goal of a washboard stomach. Lie flat on your back, extending your legs out in front and arms overhead. In one fluid motion, engage your core to lift your torso and legs into a V shape, aiming to touch your toes with your fingers. Lower yourself back to the starting position and continue repeating. During the apex of the exercise, try to cup up to your tailbone, just like in Boat Pose. Complete three sets of 10 reps. 

Supermans

This exercise works to target your hamstrings, glutes, and upper back muscles, but make sure that you don’t over-arch during this movement. Lie face down with the legs extended back and arms out in front of you. Engage the muscles in your upper back, hamstrings, and glutes to raise your arms and legs a few inches off the floor. You can keep your gaze at the ground or lift your head up slightly to look out at your fingertips. Hold for a second before lowering back to the ground. Make sure that you keep your shoulders down and away from your ears during the movements, and strive to keep your spine neutral. Complete three sets of 10 reps. 

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If you’re involved in the fitness world, you must be familiar with the recent obsession with glute workouts. Influencers and fitness enthusiasts on Instagram, Tik Tok, and YouTube have increased the focus on lower body workouts. Some people post short workout tutorials, while others talk about routines and post flattering “leg day” pictures. Stronger glutes don’t simply make for great social media pictures, though. 

The gluteus muscles are some of the most powerful muscles in the human body. They belong to the posterior chain, which consists of the hamstrings, calves, and back muscles. This muscle group generates the most force for human movements. While deadlifts, box jumps, heavy squats, and power cleans all work this muscle group, so do the smaller, lower impact exercises in this article. Form firmer glutes with the following exercises, but make sure to incorporate cardiovascular activities and other exercises into your workout regimen for optimal tone.  

Bodyweight Squats

You knew this exercise was going to be on the list. Bodyweight squats are the best because they target the glutes, quadriceps, hips, calves, and core. Stand up straight with your feet hip-distance apart. Bend your knees and lower into a squat, keeping your knees behind your toes. Imagine sitting back into an imaginary chair. Keep your back straight and once your thighs are parallel to the ground, press through your heels, engage your glutes, and return to the starting position. Complete three sets of 10-12 reps. 

Alternating Lateral Lunges

This is an excellent exercise that works the glutes and hip abductors, which sit around the side of the hip. Start standing with your feet hip-distance apart and step your right leg out to the right side. Bend your knee as you plant your foot and sit back into a lunge, hinging at the hips. Keep the majority of your weight over your right leg and don’t let the knee extend beyond your toes. Squeeze your inner thighs, glutes, and hamstrings to push off the right foot and return to the starting position. Repeat on the left leg to complete one rep. complete three sets of 12 reps.

Step-Ups

Not only does this exercise target your glutes, but it also works your quadriceps and calves. When you select a platform, make sure you choose one that is high enough that your knee achieves a 90-degree angle when you step on it. If that is unfeasible, use a lower step or platform. Stand up straight in front of the step or platform and place your right foot firmly on the step. Engage your glutes and drive through your right heel, simultaneously pressing off the ball of your left foot. As you step up, bring your left foot to touch the platform. Step your left foot back down to the ground and bend your right knee to return to the starting position. Complete three sets of 12 reps per leg. 

Reverse Lunge

Reverse lunges are another thigh-burning, glute-stimulating workout. Stand up straight with your feet hip-distance apart. Step your right foot back directly behind you and lower your hips, bending your right knee so that it just kisses the ground. Your right heel should be lifted off the ground and your left leg should be bent, making sure not to extend the knee beyond your toes. Keep your back straight and your gaze straight ahead. Engage all of your leg muscles to return to the starting position. Complete three sets of 12 reps per leg. 

Calf Raises

You can’t have good looking glutes and neglect your calf muscles, folks. It’s all about balancing and working various muscles! Stand on the edge of a stair and hold the railing or wall for support. The balls of your feet should be on the edge of the stair and your heels should hang off. Allow your heels to fall bellow the step and then use your calf muscles to press up onto the balls of your feet. Pause at the stop, squeezing your glutes and calves, and then lower back down slowly. Complete three sets of 15 reps. 

Sidestep Squats

Get ready to feel the burn! This exercise requires a resistance band with medium-light tension, and it aims to work the gluteus medius and minimus. Most of the other exercises on this list target the gluteus maximus. Step your feet on the resistance band and widen your stance so that your feet are beyond shoulder-width. With each hand, grab the top of the resistance band just above your knees, holding it taught. Keep your back straight, lower into a squat, engage your glutes, and take a wide step out with your right leg. You’ll now be in a deeper squat and the band will resist the step. Step your left foot in to return to the original wide squat stance. Continue sidestepping across the room, or as far as you can. Complete three sets of about 10-12 steps. 

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Go to any fitness Pinterest board or look at the most popular online workout videos for women and you’ll notice one thing: it’s all about the butt. On top of that, try to count the amount of fitness “gurus” and influencers on Instagram showing how to do butt exercises. All of this information can be overwhelming, though, and you may not know which exercises are best for a shapely booty.

The gluteus maximus, gluteus medius, and the gluteus minimus are the muscles in your butt. Not only do they help stabilize your pelvis, but they also keep your knees and hips aligned. Weak gluteus muscles make it difficult to go up stairs, walk, stand, have proper posture, or engage in numerous activities.

The common sedentary lifestyle, which involves hours on end in a seated position, the gluteus muscles start to shut down. If you don’t regularly exercise those muscles, you may experience back pain or an inability to workout out properly. All of this is to say that butt workouts are very important. The following exercises are very simple and can be done from the comfort of your home.

Pop Squat

Stand upright with your feet together and hands at your chest. Jump your feet out to the sides (a little wider than shoulder-width apart) and squat down, engaging your glutes as you bend both knees. Your thighs should be parallel to the floor in the squat position. Tap the ground with your right hand and extend your left arm behind you. Jump back to the starting position and immediately jump back down into a squat, this time touching the ground with your left hand and extending your right hand behind you. Continue to alternate which hand touches the floor with each squat. Complete 3 sets of 10-12 squats.

Reverse Lunge

Start in a standing position with your feet hip-distance apart. Engage your core and step back with your left foot, landing on the ball of your foot with your heel off the ground. Bend both knees until your left knee kisses the ground. Try not to bounce off the ground with your knee because you don’t want to injure it. Push off the ball of your left foot and engage your right glute and thigh as you return back to the starting position. Now step back with the right foot and repeat the lunge motion. Continue to alternate legs. Complete three sets of 8-10 reps per leg.

Lunge Pulses

Get ready to feel the burn! Step into a lunge position and keep your back knee a few inches above the ground. Make sure your front knee doesn’t pass your toes. Keep your core and glutes engaged as you pulse up and down a few inches. Do not raise up completely. Stay in this low position and continue to pulse up and down for 20 seconds. Rest for 10 seconds and then repeat on the other leg. Complete 2 more sets.

Side Step Wide Squat

Start in a standing position with your feet hip-distance apart. Hold your hands at chest height and step your right foot out to the side. Hinge at your hips and sink your butt back into a wide squat. Engage your glutes and return to the starting position. Do three sets of ten reps per leg. Do all your reps on a single side and then follow on the other side.

Glute Bridge

Lie face up and bend your knees, keeping your feet flat on the ground with your heels about six inches from your butt. Place your arms by your sides with your palms facing down. Engage your hamstrings and glutes as you lift your hips toward the ceiling. When you reach the top, hold the position for a second before returning to the floor. Complete three sets of 12 reps.

Romanian Deadlifts

Start in a standing position with your feet shoulder-width apart. Raise your arms in front of you, extending them out so they are parallel to the ground. Keep your legs slightly bent, hinge at the hips, and push your butt back a little as you lean forward. You essentially create a right angle with your body at the middle point of the movement. You should feel a little tension in your hamstrings. Contract your hamstrings and glutes and return to the starting position. Complete three sets of 10 reps.

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Long gone are the days of Tae Bo, aerobics, the Thighmaster, and other fitness trends that came to a close. With every new year, hot fitness trends hit the scene and people are eager to try the new “it” workouts that promise to help them get in shape. 2019 is no exception because you have the option to choose from cold yoga, strong Zumba, twerkout classes, and many more.

After exploring the new upgrades, if you can call them that, to fitness in 2019, we found the top seven workout trends that you can expect to see a lot of this year.

#1: Functional Fitness Training

Similar to strength training, functional fitness training works to improve balance and strength at the same time. The idea behind functional fitness is to improve balance in all aspects of life by incorporating balance training into your workouts. Functional fitness workouts have been proven to increase aerobic capacity, endurance, and improve overall confidence in exercise ability.

#2: HIIT Hybrid Classes

High intensity interval training (HIIT) remains a popular form of exercise, but the trend in 2019 is to incorporate HIIT with other forms of exercise. For example, CorePower Yoga introduced yoga HIIT classes and Life Time Fitness recently launched Fire Yoga, which is another form of HIIT yoga. These will work to increase flexibility and endurance at the same time.

#3: Fitness Classes For The Elderly

As more and more Baby Boomers age into retirement, there is an increasing number of fitness classes that are designed to keep older adults healthy. Many health and fitness professionals are creating modified workouts that involve low-impact exercises, which don’t put undo strain on joints.

#4: Shorter Workouts

In an effort to become more efficient during workouts, people are using HIIT to improve endurance and strength. Doing 10-15 minutes of the right intensity is sometimes more beneficial than a one hour workout, during which you may take long breaks or check your phone. HIIT will continue to become popular!

#5: Bodyweight Training

There is strong evidence that supports the fact that you don’t need expensive equipment to stay in shape or build muscle. Bodyweight exercises are effective,easy to do, and they help to increase lean muscle mass, especially when the exercises are coupled with cardiovascular exercise.

#6: Personalized Workouts

Learning how your genes relate to fitness will become easier to obtain because places like Fitness Genes and Bulletproof Labs are taking scientific approaches to elevate the mind and body to an advanced way of life. Initially, this may be pricey, but it will be popular for those looking to take their fitness to the next level. These personalized tests and stats may help people get a better understanding of how their body works.

#7: Training Your Mind

People primarily focus on physical health when it comes to exercising. What are you doing to train your mind, though? This is the question that will be addressed more in 2019. You’ll likely see meditation being integrated into mainstream fitness, as well as an emphasis on how the brain responds to exercise.

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