The family is together, football is on TV, and there is a bountiful feast in plain sight. After enjoying a carb-centric, calorically-dense meal, most people feel like they want to burst. Exercise is usually the last thing people think about, but that’s not true for everyone. Some people feel like they need to counterbalance the excess calories they consume. People choose to do that leading up to the big feats, while others decide to engage in post-Thanksgiving activity.

Before we recommend some beneficial workouts after Thanksgiving, allow us to highlight the importance of movement. Research indicates that there are many benefits to moving the body after a heavy, large meal. Exercise helps to improve digestion, boost metabolism, and prevent bloating. That is because it gets the muscles in the digestive system working, which helps the body process food more efficiently. Continue reading to learn more about the benefits and then which exercises are best to do after Thanksgiving.

Elevated Mood

Exercise triggers the release of endorphins, which are mood-boosting chemicals in the brain. Engaging in physical activity after a big meal can help combat post-meal fatigue, while simultaneously improving mental clarity and promoting a better sense of well-being. 

Reduced Risk Of Chronic Disease

According to research, regular exercise helps reduce the risk of several chronic health conditions, including heart disease, certain cancers, and type 2 diabetes. Exercising after heavy meals can help contribute to an overall healthier lifestyle. Being healthier helps reduce your risk of developing these diseases in the long run. Just remember to listen to the body and choose exercises that are comfortable but slightly challenging. A combination of aerobic and strength is ideal!

Improved Digestion

As stated earlier in this article, exercising after a heavy meal can stimulate digestion by encouraging blood flow to the digestive system. Increasing blood flow aids the absorption and transportation of nutrients, which may help reduce the discomfort of bloating. 

Blood Sugar Regulation

After consuming a heavy meal, it is very common for blood sugar levels to rise. Exercise may help regulate blood sugar by increasing insulin sensitivity, which allows the body to use glucose more efficiently. That is especially beneficial for people with insulin resistance or diabetes. 

Improved Metabolism

Exercise may temporarily boost the body’s metabolic rate, which means that it burns more calories efficiently. Exercising after a meal may result in a greater calorie burn, which can help prevent excess weight gain. 

After indulging in a Thanksgiving feast, consider a few workouts that help alleviate bloating and provide comfort. Gentle movement is essential! Stretching and walking can help relieve gastrointestinal discomfort while burning calories. Two post-Thanksgiving gentle exercises are as follows:

Walking Or Light Jogging

Both walking and light jogging can help burn calories while also allowing people to enjoy fresh air. A post-meal walk not only supports digestion, but it also helps reduce bloating. Aim to walk at a somewhat brisk pace for 30 minutes for the most benefits. Begin at a slower pace to warm up and then increase speed after three to five minutes. Whether walking or light jogging, maintain a comfortable pace and avoid stomping and unnecessary impact on the joints. Keep the body in line and elbows tight to the body. Don’t forget to cool down with some stretching after the walk or jog, which actually brings us to the next point. 

Stretching And Yoga

There are various stretches and gentle yoga postures that help encourage optimal digestion. Some research indicates that certain yoga poses can help enhance digestion, relieve bloating, and promote relaxation. Child’s pose has proven to be especially beneficial for the digestive system, and it also stretches the back and abdomen. Forward fold is another gentle stretch that targets the lower back and hamstrings, promoting blood flow to the digestive system in the process. Don’t push the body too much during stretching and avoid inverted poses after a large meal, as that can cause acid reflux or nausea.

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The big day of feasting will be here before you know it. You can go into Thanksgiving guns blazing, or you can take a more prepared, methodical approach. Although the former is more common, the latter may help you feel less bloated and better about yourself. Should you find yourself slipping into a food coma after gorging 3,000+ calories, you will need the tips in this article to get you back on track.

When you finally peel yourself out of bed after a reckless night of feasting, there are a few ways you can tackle the day. The first option is to lounge about and continue to pick at leftovers. The second option is to rise before dawn and race to take advantage of in-store Black Friday deals. Now, the third option is truly what this article is all about: getting yourself out of bed, donning your athletic clothes, and readying yourself for a workout. Continue reading for a step-by-step guide to working out the morning after Thanksgiving.

Start Slow

Whether you are a routine gym rat or someone who walks on occasion, there is no need to go hard straight out of the gate. That is especially true after you put your body through a night of excessive caloric intake. You won’t have a lot of energy and the body will have spent most of the night digesting all of that food and drink. Ease into your workout, starting with a gentle walk around the block a few times. There is no need to hit the neighborhood block in a full sprint. Once you engage in some mild cardio, you can decide how you proceed from there. 

Get In Your LISS

Low-impact steady state (LISS) aerobics can help warm up your body and elevate your heart right. When you get your blood pumping, you get your digestive system rolling. Consider pedaling on an exercise bike, or head out on a bike ride around the neighborhood. Jogging or running will cause your stomach to bounce, which isn’t something you want after a night of heavy eating. Begin your LISS at a leisurely pace for about five minutes. You’ll start to feel better at that point, and then you can increase your speed and resistance. Ideally, your aerobic workout should last 15-20 minutes. 

Time To Train

Once you finish your 15 minutes of aerobics, get ready to hit the weights for some strength training. You probably won’t have the energy for high-intensity interval training (HIIT), or even a full-body workout that leaves your muscles tired. Ideally, you want a moderate-intensity circuit that helps to target all your major muscle groups, while also working the cardiovascular system. Try the following circuit in the order as the exercises are listed. Complete the following three groups twice and your body will feel way better than it did after the big meal. 

First group:

• Bench press 3 sets of 10 reps (3×10)
• Standing rows 3×10
• Bodyweight lunges 3×10 per leg

Second group:

• Military press 3×10
• Barbell bicep curls 3×10
• Bodyweight squats 3×10

Third group:

• Tricep extensions 3×10
• Cable lat pull-downs 3×10
• Leg press 3×10

Time To Digest

Your tummy may or may not feel iffy the morning after Thanksgiving. That is why you must hydrate with water from the moment you wake up. Try your best to avoid dehydrating beverages, such as alcohol, caffeinated drinks, and soda. Replenishing the body with water will help you detox all of that alcohol, turkey, pie, and stuffing from the night before. Consider a green smoothie for breakfast, or some chia pudding or oatmeal. In addition to water, your digestive tract is begging for fresh ingredients and fiber!

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Pooping is something everyone does on a daily basis, ideally once or twice per day, but nobody wants to talk about it. We love to talk about it! If you aren’t eliminating on a regular basis, then something is going on, be it poor eating habits, insufficient exercise, stress, or a digestive problem. Whatever the case may be, it can be quite frustrating (and painful) if you cannot poop.

According to available data, constipation affects 18% of adults in the United States. It is a common issue that people of all ages can experience and it has various causes. Lack of fiber, delaying bowel movements, traveling, certain medications, and hormonal changes can all cause constipation. It can also be a symptom of other health conditions and some common symptoms include:

• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining during bowel movements
• Bloating or abdominal pain
• Feeling like you still need to eliminate after using the toilet

What you eat can have a big impact on digestive function. Certain foods can also help you improve symptoms of constipation. Foods that are naturally rich in fiber, fluids, and natural laxatives can make stool easier to eliminate. Enjoy the following foods to help stimulate bowel movements. 

Mangos

The mango is a juicy, tropical fruit that is a staple in many smoothie, dessert, and salad recipes. You can also cube it up to use it as a topping for acai bowls or chia pudding recipes. According to several studies, mangos can aid with constipation relief. Mangos are naturally rich in fiber, which adds bulk to stool, allowing it to move more easily through the digestive system. One study found that participants who ate 300 grams of mango (about one to two mangos) per day over four weeks saw an improvement in constipation. 

Kiwi

As a vitamin C superstar, kiwi is an excellent fruit to help boost immune function. It may also be an effective constipation remedy, as it is naturally rich in soluble and insoluble fiber. Soluble fiber helps optimize gut microbiome, while insoluble fiber helps maintain regular bowel movements, but you can click here to learn more about the difference between them. Several studies indicate that kiwis work to improve complete spontaneous bowel movements (CSBMs), bowel habits, and transit time. Researchers attribute the constipation relieving abilities to the fiber content in kiwis. Another study found that eating two kiwis per day can reduce abdominal discomfort and improve constipation. 

Figs

These soft, sweet, fruits are not for everyone, but they do help relieve symptoms of constipation. They are less popular than apples and prunes for improving bowel movements, but studies show that fig paste can improve transit time and stool consistency. One study monitored people with irritable bowel syndrome (IBS) who ate four dried figs per day reported a decrease in symptoms of constipation, including hard stools, compared to those who ate a placebo. 

Apples

According to surveys, apples are the most consumed fruit in the United States. They are naturally rich in pectin, a type of soluble fiber that works to improve the transit time of food in the digestive system. Pectin helps to absorb water in the digestive tract, which creates larger, softer stools that are easier to eliminate. Researchers note that supplementing with pectin can increase colon transit time and decrease constipation symptoms. 

Prunes

Potentially one of the most effective constipation remedies, prunes are rich in fiber and sorbitol, making them a natural laxative that can stimulate bowel movements. Studies indicate that prunes significantly improve stool consistency and increase the number of CSBMs when compared to psyllium, another form of soluble fiber that is occasionally used as a laxative. 

Psyllium

To round out the list of foods that help you poop, we have psyllium. Psyllium can come in husk or powder form, and supplement manufacturers use it in laxatives because it increases the bulk of stool. It does this by drawing in water to ease the passage of stool. According to several studies, psyllium can reduce straining, improve stool frequency and consistency, and reduce stomach pain. Although psyllium isn’t as effective as prunes, it is a natural laxative to experiment with if you have a prune allergy. 

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Parkinson’s disease is a neurological disorder that can get progressively worse. It is characterized by dopamine drops in certain areas of the brain. These dopamine decreases can cause people to experience tremors (the most common symptom), stiffness, and loss of balance. Because there is currently no cure for the condition, treatment tends to focus on reducing the severity of symptoms and improving overall quality of life. 

Health experts encourage people with Parkinson’s disease to engage in different activities that focus on fine motor skills and cognition. Additionally, physical exercises that require mobility and balance are also beneficial. Staying active, both mentally and physically, can help strengthen muscles that may prevent dementia. Continue reading to learn about beneficial crafts and activities for those living with Parkinson’s disease. 

Singing

Have you ever seen those videos of people with dementia or Alzheimer’s disease who listen to a song that gives them a rejuvenating jolt? They know all the words and it triggers other memories that relate to that song. Singing, in addition to assisting with memory, works to strengthen the vocal muscles. That is especially important for people with Parkinson’s disease because vocal tremors or difficulty speaking can occur as the condition advances.

Playing Virtual Reality And Video Games

You can use technological advancements to exercise important skills. Virtual reality and video games require mind-body coordination. Most of these games also require problem-solving skills, memory, and strategy to win or complete. Depending on the game and gaming system, you may be required to use a controller or keyboard, which utilizes fine motor skills. There are also reflex games that do not involve screen time and yield the same benefits. 

Cooking

Cooking can help recall ingredients and measurements, and it offers the opportunity to follow steps in order. It can also be a social opportunity to connect with others while cooking and after when you enjoy the meal. As Parkinson’s progresses, it’s possible that patients may not be able to cook for themselves, or they may need assistance. Include someone with Parkinson’s disease in the cooking process as much as possible to enhance self-esteem and to create memories together. 

Knitting And Painting

Just like children, people with cognitive disorders can benefit from doing activities that require fine motor skills. People with Parkinson’s can experience tremors and have difficulty moving their hands. It’s also possible for them to experience feelings of depression as a result of declining physical and mental abilities. Creating something, such as a painting or a scarf, from scratch provides the opportunity to reduce stress, feel a sense of accomplishment, and focus on hand movements. 

Exercising

Daily physical exercise can benefit Parkinson’s patients. Walking, swimming, yoga, and cycling are all great physical exercises that can improve balance, mobility, and flexibility. According to research, physical activity benefits can continue for months after training ends. Some studies indicate that physical activity may slow the progression of Parkinson’s disease. 

Solving Puzzles

Be it a jigsaw puzzle or a crossword puzzle, puzzles require concentration and memory. Solving puzzles, then, is a valuable cognitive exercise. Crossword puzzles also require word recall, while word searchers can help with word identification. People with Parkinson’s may experience cognitive changes that can affect attention, mood, and motivation. That’s why it is important to engage the brain with problem-solving activities.

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For millions of Americans, Thanksgiving Day is a whirlwind of a day. It involves a lot of cooking time, a marathon of eating, and time spent with loved ones. Maybe you turn on the Macy’s parade or watch some football games before you pile on the calories. However you celebrate this holiday, one thing is for certain: about 70% of the American population feels stressed about the holiday’s arrival. 

Thanksgiving can induce stress for a variety of reasons. If you are in charge of cooking the meal, you have a lot of prep work today for the arrival of your guests. That can be quite stressful, but it’s also possible to feel anxiety or strong emotions about going to Thanksgiving dinner at a relative’s house. Maybe you had to take two flights and an Uber in peak holiday travel to make it. Perhaps you just have anxiety about aunts and uncles asking about your employment. Whatever the case, there are many things that can induce stress over this feast of a holiday. Fortunately, there are also strategies that can help you manage stress, and we detail them below.

Consume To Enjoy And Don’t Eat Your Feelings

The Thanksgiving spread is full of calorically dense, rich entrees, sides, and desserts. We are not here to dissuade a generally healthy person from an extra spoonful of gravy or an additional slice of pie. Are you enjoying an extra serving just to do so, or is a fully loaded second plate your way of coping with feelings of stress or anxiety? Overeating and over-drinking are unhealthy coping mechanisms that are all too common around the holidays. Consume festive food with people out of merriment, not to bury negative feelings. 

Set Boundaries

If you want to avoid stress and anxiety around Thanksgiving, or any holiday celebration with family, make sure to set boundaries regarding certain discussion topics. For whatever reason, there is always one family member that likes to stir the pot. Perhaps they bring up who they voted for or what their foreign policy opinions are. There will likely be a lot of election anxiety, as a result of the aftermath, and opinions are stronger than ever. Set a boundary by sending a loving email requesting that everyone leave their political opinions at the door for Thanksgiving. Request that you do not want to talk about any religious, socioeconomic, or other issues that are touchy subjects. Keep the conversation light-hearted and loving to keep stress levels down.

Embrace Gratitude

There is great power in gratitude. Being thankful for things that are good in life, even the smallest things, can lead to mental health improvements. According to one analysis of 70 studies, there is an association between higher levels of gratitude and lower levels of depression. The same report found that reaffirming gratitude for 15 minutes per day, five times per week, can enhance mental awareness. A separate meta-analysis of 64 randomized trials found that participants who underwent gratitude interventions experienced fewer symptoms of anxiety and depression. Try your best to express gratitude on a day that represents being thankful. If you do not wish to speak your feelings of gratitude out loud with family, consider writing in a gratitude journal and reflect on it around Christmas or the New Year. 

Be Mindful Of Your Triggers

There are certain people and situations that just seem to push your buttons like no other. This is especially true during the holiday season. As you enter Thanksgiving, be mindful of this and recognize your potential triggers before you encounter them. That way, you can practice coping skills and prepare how you will react to those triggers. You can reframe your thoughts, employ progressive muscle relaxation, or use breathing techniques to help reduce anxiety and stress. A few common triggers are:

• Excessive crowds in shopping centers and grocery stores
• Travel issues, including flight delays and accommodation struggles
• Issues that come about when you host Thanksgiving
• Interactions and disagreements with certain family members

Exercise

Fatigue and laziness often accompany Thanksgiving stress and anxiety. Stave off your lethargy by incorporating or increasing exercise into the days leading up to the big feast. You are not trying to burn extra calories so that you can eat more; rather, the goal of exercising is to promote mental wellness. Exercise helps to trigger a brain-body response through the healthy release of dopamine. When you exercise outdoors, that dopamine release is combined with an increase in serotonin, a feel-good neurotransmitter that may help reduce anxiety and stress.

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The American Migraine Foundation states that many illnesses can cause migraines. A near 90% of people with chronic migraines have a chronic health condition. Sleep disorders, irritable bowel syndrome (IBS), depression, anxiety, and others are somehow related to migraines. If migraines result from a specific health condition, you must treat that health condition in order for the migraine, which results from said health condition, to go away. 

If your anxiety and depression is accompanied by a migraine, each condition may have an effect on the other. You must treat anxiety and depression in order to get rid of the migraine. The treatment of anxiety or depression may improve migraine symptoms, but it may not make migraines go away for good. Understanding how you can regain control of your overall health can help you both manage a chronic health condition and migraine frequency. Below, you’ll find separate health issues that commonly cause migraines. 

Depression And Anxiety

Mental health disorders, such as anxiety, depression, or bipolar disorder, tend to go hand in hand with migraines. Neurologists suggest that the health conditions that have the biggest overlap among all migraine patients are depression and anxiety. Treating those conditions may help you deal with the severity and frequency of migraines.

Sleep Disorders

If you have a rough night, or a couple nights, of sleep, you may experience brain fog, headache, or migraine. A recent review found that insomnia is the most common sleep disorder among people with migraine. However, restless leg syndrome, obstructive sleep apnea, and circadian rhythm disorders can cause migraines as well. Additionally, snoring and other sleep disturbances can also increase the risk of migraines.

Fibromyalgia

This article has established that several chronic disorders are linked to migraine development. Fibromyalgia, in particular, was found to affect between 22% and 40% of people with migraine. Fibromyalgia is a chronic pain condition that involves diffused muscle pain and tenderness at certain trigger points in the body. One analysis found that people experiencing migraine were 57% more likely to have migraine than people without migraine. 

Irritable Bowel Syndrome (IBS)

IBS is a functional disorder of the gastrointestinal tract. Symptoms include abdominal pain or discomfort, and the condition shares similar risk factors with migraine. Both IBS and migraine are more likely to affect women and to start before the age of 50. Various studies indicate that there is an elevated incidence of migraine or headache in people with IBS. People with migraines also have an increased risk of migraine. 

How To Take Control

If you experience symptoms of another chronic health condition in addition to migraine pain, take steps to address the health condition. This approach will help reduce migraine symptoms. You may need to speak with your healthcare professional to develop a plan of attack, or make simple lifestyle changes to reduce the severity or burden of your condition. Continue reading to learn several steps that may improve lifestyle and reduce migraine pain.

Follow A Consistent Lifestyle

Migraine brains don’t enjoy changes in daily routine or behaviors. Consistency is key because that repetition ensures your brain that everything is completely fine. Eat meals at the same time, go to bed and wake up at the same time, and exercise regularly. The brain will know what to expect in regards to eating, waking up, sleeping, and exercising when you have a consistent schedule.

Receive A Correct Diagnosis

Make sure that you get an accurate diagnosis if you have anxiety, depression, IBS, fibromyalgia, or sleep disorder that accompanies migraine headaches. Your healthcare professional will be able to discuss your health history, do a physical exam, and order lab tests or scans that may be necessary to determine a diagnosis. 

Maintain A Regular Sleep Schedule

For the health of your circadian rhythm, sleep experts recommend going to bed and waking up at the same time each day. Doing so can improve several aspects of your health, including reducing the risk of migraine symptoms. Migraines are very sensitive to change, be it weather, sleep cycle, or sickness. Keep consistent and you can avoid migraine problems. 

Avoid Potential Dietary Triggers

Not everyone has a migraine food trigger, but a lot of people do. Do your migraine symptoms worsen after you eat a certain type of food? If you notice a pattern, then avoid common food triggers to avoid migraines. Health experts advise migraine patients to minimize the intake of caffeine and sugar, in addition to processed foods, chemicals like MSG, and nitrites. 

After taking in all of that information, there is one thing left for us to tell you: make sure to live your life to the fullest. Take a holistic approach to manage migraines, instead of putting a microscope to every little thing that may worsen symptoms. Sure, you can take precautions, but make sure to live your life!

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Welcome to our upper body strength workout! Today, we’ll target your arms, shoulders, chest, and back. Grab your dumbbells, and let’s get started!

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Whether you are a weekend warrior or an everyday gym rat, incorporating exercise into your weekly routine invites a long list of health benefits. According to a recent study, one or two longer exercise sessions on the weekends may be as beneficial for brain health as working out more frequently throughout the week. 

For the study, the researchers looked at survey data collected from roughly 10,000 people in Mexico City. The participants began the survey when they were an average age of 51 and cognitively healthy. During the 16-year follow-up period, nearly 2,400 participants developed mild dementia. Compared to participants who did not exercise at all, the weekend warriors who logged one to two hours of exercise per week were 13% less likely to develop dementia. 

Moderate To Vigorous Exercise Has The Biggest Impact

Researchers noted that the total duration of physical activity matters more than the pattern for disease risk, which includes cognitive decline. Health experts advise that 150 minutes of moderate-to-vigorous physical activity per week is a good rule of thumb. Ideally, you sustain the same effort of moderate intensity throughout the entire workout. That means that you are able to complete sentences during the workout, but you may be just out of breath so that you do not have the effort to sing. 

The researchers did not look directly at exercise intensity or focus on the benefits of exercising for 150 minutes per week. Additionally, the study did not aim to prove whether weekend warrior workouts directly benefit brain health. With that information in mind, the study authors still concluded that middle-aged people could reduce their dementia risk by 13% by simply exercising at least once or twice per week. A total sedentary lifestyle increases the risk of health problems, including those related to cognition. 

Concentrated Exercise Promotes Brain Health

One limitation of this study was that it relied on the participants to accurately recall and report their exercise habits. The study authors did not objectively measure how often participants worked out, nor did they measure the intensity of workout sessions. It makes sense, though, that the weekend warrior workouts may contribute to long-term brain health. Additional benefits of weekend workouts include improving cardiovascular fitness, managing blood sugar, building lean muscle, and maintaining a healthy weight. 

Now, there are still some researchers who warn that the weekend warrior workout pattern may not prevent cognitive decline. Concentrated activity, however, had associations with lower risk of cognitive impairment that were just as beneficial as those observed with regular activity. More research is necessary on this topic, but this study shows promise and reaffirms the fact that exercise promotes a healthy brain and body.

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In today’s digital age, it’s rare to see a person not hunched over a screen, be it a phone, laptop, tablet, or gaming device. With these devices, you have access to hours and hours of entertainment at your fingertips. You can play games, access the internet, or scroll through Instagram reels and TikTok clips until your heart is filled. Over time, though, straining your neck muscles to look down at these devices can misalign the spine and damage muscles. That can lead to poor posture, joint inflammation, pinched nerves, or even herniated discs. 

Tech neck can result from looking down at these devices. It is a term used to describe chronic neck pain that comes from straining the muscle while using technology. The head is heavy and the neck muscles are supposed to support it in an upright position. By tilting the head down while scrolling, for example, you strain your neck muscles, which can make the neck feel sore or stiff. You may even experience posture problems after a while. A 2019 survey of college students found that those who spent more time on their phones experienced more neck problems. 

The Effects Of Tech Neck

Over time, tech neck can lengthen the neck muscles and shorten chest muscles. That causes a hunched posture, which ultimately puts more pressure on the neck and slumps the shoulders. As a result of the misalignment, you may experience general neck pain, muscle soreness, and stiffness. Added pressure on the spine can pinch nerves, which cause tingling in the hands and lower back pain.

The damage goes beyond general neck and back pain, though. Constantly slumping the shoulders forward can pinch or rub tendons of the rotator cuff. Those are the muscles and tendons that surround the shoulder joint. Over time, that irritation can cause shoulder inflammation and pain, or rotator cuff tendonitis. Finally, extra pressure on the spine in the neck area can cause headaches and strain on the jaw joints, creating temporomandibular joint (TMJ) pain. 

How To Prevent Tech Neck

First of all, you have to be more mindful of your posture while using your phone, tablet, or computer. Don’t hunch over the device; rather, keep the screen at eye level to avoid craning your neck to see what’s on the screen. It is easier to maintain healthy posture if you sit in a chair or take frequent breaks from your electronic devices. To avoid tech neck from computer use, make sure to have the monitor positioned straight in front of you. You can also improve your computer posture by:

• Using a computer monitor or laptop stand to elevate your screen to the right level
• Keeping your wrists straight and elbows bent at about 90 degrees
• Placing the screen about 20-30 inches away from your eyes (about an arm’s length)
• Keeping your knees in line with your hips and placing your feet flat on the ground
• Sitting with your head, hips, and spine upright and in line
• Using posture correctors, posture reminder apps, or standing desks to promote healthy posture

Exercises And Stretches For Tech Neck

According to a 2016 study of office workers with tech neck, completing shoulder and neck stretches five times per week helped improve symptoms. These movements also improved neck function after just one month. Regular stretching can also help build strength in the neck and shoulder muscles. Continue reading to learn about some simple exercises and stretches for tech neck. 

Shoulder Rolls

Begin in a seated or standing position with your back straight and arms by your sides. Direct your gaze forward and shrug your shoulders up to your ears, but don’t hunch forward. Squeeze your shoulder blades together to pull them back and down using your mid-back muscles. Release and push your shoulders forward to return to the starting position. Repeat for a total of 20 seconds. 

Reverse Shoulder Stretch

Begin in a standing position with your feet shoulder-width apart and direct your gaze forward. Interlace your fingers behind your back and try to point your thumbs down toward the floor, pulling your hands down to open your chest. You can raise your hands back and toward the ceiling to feel a stretch along your biceps and shoulders. Hold for five seconds before releasing. Repeat 10 times. 

Seated Neck Release

Sit down or stand up straight and let both arms hang by your sides. Tilt your head to the right and bring your right hand over your head, resting the middle finger over your left ear. Gently pull your head to the right using your right hand. Hold for five seconds before releasing. Repeat on the left side. 

Hand To Forehead Stretch

Stand up straight and place your right hand on your forehead, fingers pointing to the left side. Gently press your hand into your forehead while pushing your head into your hand. You should not move your head forward, but you should feel the resistance. Hold for five seconds and then repeat two more times. 

Chin Tucks

You can sit up or stand up straight for this final stretch, but make sure your chin is parallel to the floor. Keep your chin in a neutral position as you pull your head back, almost as if to make a double chin. Hold for five seconds before releasing and then complete two more times.

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Nearly two-thirds of the human body is made up of water. You can lose some of that water via sweat, for example, when you are outside in hot weather or working out in the gym. Drinking water not only works to keep you hydrated, but it also helps support the function of joints, tissues, and body temperature. Water also helps transport nutrients throughout the body. Failure to drink enough water can result in dehydration, which can lead to a host of symptoms and health complications.

Choose The Right Beverage

Depending on which gym you frequent, you may see gallon-size water jugs or any number of reusable Stanley cups. The water revolution is fantastic, but not everyone drinks water when they exercise. Some people don’t even drink any fluids! When you engage in physical activity, you lose water and electrolytes, so it is your responsibility to replenish them to avoid dehydration. 

Some people reach for the most sugary sports drink they can find and enjoy that during their workout. Others drink milk, protein shakes, or electrolyte powders with water. If you spend more than two hours strength training in a gym, you will likely need a beverage that contains sodium and calcium, which you lose via sweat. That beverage should also contain carbs, which work to refuel your energy supply, and protein, which helps repair damage. If you only want to drink water when you exercise, that is totally acceptable. You can replace electrolytes and nutrients lost via sweat by eating nourishing post-workout foods. 

Drink The Right Amount

You don’t have to follow specific water intake rules when you exercise. You don’t have to “drink to failure,” as though you treat hydration like bulking up. There are ways to calculate your sweat rate, and it involves weighing yourself before and after you run, plus a few calculations. If you lose a quart of sweat in an hour, you should drink eight ounces of water every 15 minutes. Want to skip that math because you know you sweat a lot? Consume four to eight ounces of water every 15-20 minutes during your workout. 

Don’t Drink Too Much

Although it is uncommon, it is possible to drink too much while working out; however, this is more of a risk during triathlons and marathons. Athletes who consume a lot of fluid without enough sodium can develop hyponatremia, a potentially life-threatening condition. Symptoms of this condition include:

• Low blood pressure
• Loss of energy
• Vomiting or nausea
• Muscle weakness, cramps, or twitching
• Headache, confusion, or fatigue
• Restlessness or bad temper
• Coma or seizures

Fortunately, over-hydration is very rare, according to health experts. It is more common that people do not drink enough fluids while working out. 

Drink Before You Exercise

No need to hit the local pub before a sweat session; rather, drink hydrating fluids before you start your workout. If you are going to do something that requires a lot of stamina, such as a spin class, hydrating before a workout is extra important. In fact, you should start hydrating one and a half to two hours before you begin, especially for a marathon. People don’t usually drink enough during exercise, putting you in a hydration deficit once you finish. Instead of rehydrating from a dehydrated state, it is better to not put yourself in that hole in the first place. 

Enjoy Some Protein And Carbs

Exercising is a component to a healthy lifestyle. That said, it is common to incur some minor cell or tissue damage after working out. Proteins work to repair any muscle damage, so experts recommend rehydrating with a smoothie or consuming overnight oats or chia pudding post-workout. Protein isn’t the only nutrient you need, though. Exercising forces you to expend a lot of energy, so you also want to consume carbs, specifically three times more carbs than protein. 

It is beneficial for your health to exercise on a regular basis. Losing hydration, however, is one of the side effects. That is why you have to stay hydrated while exercising. Replenishing your fluids is the key to preventing dehydration!

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