Stress can come from any event or thought that makes you feel angry, nervous, or frustrated. It’s the body’s reaction to a problem, challenge, or demand. In short bursts, stress can be positive, helping you avoid danger or meet a deadline. When you have chronic stress, though, it can do more harm than you realize. 

How Does Stress Impact Your Joints?

Even though the body is made up of different organs and systems, it can be viewed as one complete system, given that all of those systems work together. That means that stress could end up having an influence on joint pain. Researchers note that elevated cortisol levels have been associated with more pain. Chronically high stress levels also deplete your adrenal glands, raising prolactin levels and increasing the body’s sensitivity to pain. 

Some health experts note that stress is the opposite of helpful for the immune system. The fact is that stress is an immune-modulator, and the immune system is responsible for a healthy inflammatory response. Inflammation is usually what you feel when your joints start to ache or hurt. Additionally, inflammation negatively affects gut health, and poor gut health increases joint pain and inflammation. To quickly summarize, stress can lead to poor gut health, inflammation, chronically high cortisol levels, and more, all of which impact joint pain. 

What Can You Do About It?

If you have been feeling some aches and pains in your joints, your stress could be to blame. The good news is that there are many helpful things that can give your joints a break. Before you begin to alleviate pain, identify the triggers by writing in a journal. Look for patterns and you’ll find your triggers. Once you find them then you can craft an appropriate plan of action. Other common stress-relieving tactics that may help joint pain are detailed below. 

Try Acupuncture

Acupuncture has been practiced in China for more than 3,000 years. It uses very fine needles, which are inserted in various points in the body to open blockages. Acupuncture aims to restore the flow of energy, qi, within the body. It is also a healing practice that stimulates the brain to release serotonin and endorphins, which may help relieve stress and promote an overall sense of wellbeing. Acupuncture may also help improve circulation, which may in turn benefit your joints. 

Take A Relaxing Bath

Soak in a warm bath for 20 minutes and allow your stress to fade away. Not only does the warmth soothe the mind, but it also supports joint and muscle recovery. Research shows that a warm bath can help reduce swelling and inflammation, in addition to increasing circulation. If you add Epsom salt, which is known to decrease inflammation and swelling, then you will enhance your bath experience. Enhance your tranquil experience by lighting some candles or adding lavender essential oil to the water. 

Get A Massage

Not only can a massage soothe sore muscles and joints, but it also works to relieve anxiety and promote better sleep. According to researchers, getting regular massages can improve levels of pain, reduce stiffness, and improve range of motion and overall joint function. Studies have also shown that applying moderate pressure during massage can lower the body’s production of cortisol and boost serotonin production. 

Meditate

Sit down in a comfortable position on the floor, or lie flat on your back, whichever is more comfortable. You can listen to guided meditation, soothing music, or simply enjoy the silence. Try your best to focus on your breath and let your thoughts come and go like waves up the beach. Perhaps you find it easier to repeat an inspirational mantra to help you stay in the present moment. 

Anything else you can do to help reduce stress is beneficial for your joints. Maybe you clear up your schedule to have more time to decompress or journal about your worries. The little things help and can help you feel more at ease. In truth, nobody wants to feel overwhelmed by stress. The body becomes acutely aware of excess stress and you may experience joint pain as a result. Learn to understand your body’s cues and you will be that much healthier!

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How many memes do you see that involve hurting your back when you sneeze after age 30? It seems almost too real, as the mere idea of bending the wrong way could throw your entire body out of alignment. There is no need to live in fear of movement! In fact, the less you move, the higher the chances are of injury. If you want to maintain healthy joints and muscles as you get older, you have to engage in exercises that increase range of motion and overall mobility.

When you take your joints through a full range of motion, you can keep them healthier and protect them from injury. Regularly practicing mobility exercises can also help you move pain-free. Ideally, you do some mobility movements every single day, but you can also have an entire workout session dedicated to mobility training. You can do full-body mobility movements or target specific areas, such as the ankles or hips. 

Don’t worry about buying equipment because mobility exercises only require your body. Do your best to do the following movements daily, or at least plan on doing them two to three times per week for optimal range of motion and muscle and joint health. 

Quadruped Thoracic Rotation (T-Spine Rotation)

This sounds like a highly difficult maneuver, but it is quite easy and targets the thoracic spine, located in the upper and middle parts of the back. By increasing mobility in the thoracic spine, you can help reduce neck, shoulder, and lower back pain. Begin on your hands and knees in a tabletop position, stacking your shoulders directly above your wrists and hips above your knees. 

Place your left hand behind your head, pressing it into your head with your fingertips and keeping your elbow facing out to the side. Take a big inhale and slowly open to your left, pointing your elbow toward the ceiling. On your exhale, rotate to the right as you come down to bring your elbow to the floor, keeping your hips stable throughout. Bring your elbow back up toward the ceiling on your next inhale and continue repeating the cycle for 20 seconds. Repeat on the other side. 

Shoulder Rotation

If you sit at a desk all day, then you probably round your shoulders, whether you know it or not. This is a complete shoulder mobility exercise that helps increase stability and range of motion in the shoulder joints. Begin by lying face down, legs extended behind you, fingers interlaced behind your head, and elbows out to the sides. On an inhale, lift your head and shoulders off the mat, squeezing your shoulder blades together.  Extend your arms straight out to the sides and then bring them together at your lower back. Reverse the movement to bring your hands back behind you lower your head and chest to the ground in a controlled movement. Repeat this for a total of 60 seconds and then rest. 

Spiderman Lunge

This movement works to target the hip flexors, hip abductors, quads, glutes, hamstrings, and lower back. Potentially one of the best moves to help open up your hips before a workout, this dynamic stretch is a must-do everyday movement. Begin in a high plank position, shoulders stacked over your wrists, core engaged, and feet extended behind you. Step your left leg forward and plant it outside your left hand. Exhale and drop your hips slightly toward the ground to deepen the stretch. You should feel it along the front of your right hip. Step your left foot back and switch sides, stepping your right foot outside your right hand. Continue alternating this pattern for 60 seconds. 

Couch Stretch

Everyone can do a couch stretch, right? Unfortunately, it’s not as easy as sitting on a couch, but it involves a couch, wall, or workout block for stability. It aims to stretch the hips, specifically the hip flexors, which can tighten and cause back pain after long hours sitting. Begin in a kneeling position in front of a couch, wall, workout block, or bed. Place the left knee on the ground and the top of your left foot against the base of the couch, wall, or block behind you. Your right foot remains planted firmly on the ground in front of you with a 90-degree knee bend. Inhale and raise your arms overhead, engaging your core and glutes to balance. Aim to keep your hips square and the spine neutral. Hold for 20 seconds and then repeat on the other side. 

Shin Box Get-Ups

Targeting the muscles around the hip joint, this exercise helps to activate your glutes before you start your day. Practicing it regularly can help reduce the risk of lower back pain. Begin in a seated position with your high leg in front of you and left leg behind you. Both of your knees should be bent at 90 degrees. Create a little distance between your right heel and top of your left knee. Before you move, think about driving your right and left knees into the mat at the same time to deepen the stretch. Maintain a strong core and long spine as you engage your glutes to drive your hips up and off the ground. You should come to a kneeling position, both knees and shins pressed into the ground. Slowly lower yourself to the ground back to your 90/90 position. Complete 10 reps with your right leg in front and 10 with your left leg in front.

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One of the worst things you can do for your body as you get older is to stay stationary. If you want to move better, improve posture, and reduce your risk of injury, improving flexibility and mobility is key. Better mobility can help you wake up with less joint pain and overall stiffness. That is particularly important if you are in your 50s or above. 

At least one of your weekly workouts needs to place emphasis on mobility training. Yoga, pilates, swimming, mobility drills, and full-body stretching all count as mobility training. How you move matters, and the exercises in this article can help make everyday movement easier. Don’t you want to bend down to tie your shoes with ease? Don’t you want to wake up without pain? Practice the moves in this article and you’ll get there!

Windshield Wipers

Lie down with your knees bent, feet planted flat on the floor, and extend your arms out in a “T” shape. Press your knees together and let your legs fall to the left side until your left leg touches the ground. Keep your back flat on the floor as you sway them to the right side. Continue alternating side to side, like windshield wipers, initiating the movement from your core. Complete three sets of 30-second intervals, resting for one minute between each set. 

Spine Windmill

This exercise is similar to the previous one, only it helps open up the upper body instead of the hips. Begin by lying down on your right side, your arms extended out to the right with your hands in a prayer position. Stagger your legs so that your feet are roughly shoulder-width apart. Keep your legs and hips grounded as you rotate your spine, opening up your left arm to the left side, until it touches the ground and your upper body is in a “T” position. Follow your left arm with your gaze. Complete 10 reps total and then switch sides. 

Hand Walkouts

Begin by standing up straight with your feet hip-distance apart and arms down by your sides. Bend your legs slightly as you hinge at the hips to bend down. Touch your hands down near your feet and walk your hands out until you enter a high plank position. Make sure to engage your core and squeeze your glutes to keep a flat back. Engage your abdominals as you walk your hands back to your feet and then stand up straight. Complete three sets of 10 walkouts. 

Folding Table

You know the tabletop position when you are on your hands and knees? This is similar, but your stomach will be facing the sky. Sit down on your mat and place your hands flat on the ground on either side of your buttocks. Bend your knees and place your feet flat on the ground about one foot away from your buttocks. Engage your shoulder muscles and glutes and press your hips up in the air to form a flat tabletop position. Hold this position for a moment before returning to the ground. Complete three sets of 10 reps. 

Ankle Squats With Pole

Use a pole, cane, or pillar as support for this exercise, which aims to improve ankle mobility and strength. Stand up straight in front of a pole or pillar and grab hold of it. Keep your feet together and then bend your knees, keeping them together as you squat down. Engage your glutes as you do this and allow your heels to lift off the ground, so that you come to the balls of your feet. Return to the starting position in a controlled motion, pressing up through the balls of your feet to do so. Ideally, you create some length in the calves and ankles during your three sets of 10 reps. 

90-90

This is a great mobility exercise to open up the hips. Begin by sitting on your mat with your legs in two 90-degree angles. You can do this by placing your left leg in front of you, bending your leg so that the outside of your left shin is on the ground and the sole of your foot is towards the right side. Bend your right leg in a 90-degree angle to your right side, laying the inside of your thigh and shin on the ground. Your left heel should be touching just above your right knee. This is the starting position. Sit up straight and engage your core as you reach your right arm across to the right side as far as you comfortably can. If you are able, fold your torso over your left leg. Return to the starting position and complete a total of 10 reps. Repeat on the other leg, completing three sets per side.

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Restless leg syndrome, which is a neurological condition that causes the uncontrollable urge to move your legs, affects about 10% of Americans. It is common to experience this urge in an uncomfortable situation because moving eases tension temporarily. Most people tend to experience this restlessness in the morning or evening hours. It can begin at any age and usually worsens with age. 

It is possible to manage restless leg syndrome with some self-care methods and alternative remedies, one of which is acupuncture. Acupuncture is the practice of puncturing the skin with tiny needles at specific anatomical points in the body. Acupuncturists use this integrative medicine to help relieve joint pain, muscle soreness, and improve energy flow within the body. Although acupuncture is not a scientifically-proven treatment for restless leg syndrome, some research indicates that it may benefit the condition.

Can Acupuncture Reduce Symptoms Of Restless Leg Syndrome?

Existing research indicates that some people with restless leg syndrome benefit from acupuncture treatment. The primary benefits include improved sleep quality, relief of pain and discomfort, and reduced restless leg sensations. Health experts consider acupuncture to be an alternative or complementary treatment for restless leg syndrome.

A 2021 review of studies found that acupuncture was an effective treatment for people with restless leg syndrome. That review called for more high quality studies to continue the research on the benefits of acupuncture. A 2023 study analyzed data collected between 2007 and 2022. Researchers noted that participants with restless leg syndrome who received acupuncture experienced significant improvements in sleep quality and other factors. 

Are There Drawbacks Of Acupuncture For Restless Leg Syndrome?

At this time, there is not enough scientifically-backed evidence to support acupuncture as a treatment option for restless leg syndrome. It does provide benefits, but major U.S. medical institutions don’t back it as a treatment. That’s why most insurance providers don’t cover acupuncture for restless leg syndrome. They may cover it for other conditions with more research, though. 

That ultimately means that people with restless leg syndrome who want to experiment with acupuncture will have to pay out of pocket. Depending on where you live, a licensed practitioner is not always easy to find. Some metropolitan areas, however, offer a plethora of acupuncturists, or other alternative medicine professionals that offer similar services. If you decide to try the treatment, you may experience mild soreness, which is temporary. To minimize potential risks, see a licensed professional. 

Acupuncture Pressure Points For Restless Legs

If you do not like needles, perhaps you can experiment with acupressure massage points. You can try stimulating the following pressure points with your hands or gua sha stones. Those pressure points are:

• Xuhai (SP10): This point is located on the back of your inner thigh about two inches above the kneecap. 
• Zusanli (ST36): You’ll find this point about two inches below the front of your kneecap and about a half inch toward the inside of the calf. 
• Shenshu (BL23): You can find this point on either side of your lumbar vertebra on your back, at the midpoint between the bottom of your ribs and belly button. 
• Chenshan (BL57): This point is at the bottom of the calf muscle in the depression that forms when you point your toes. 
• Taixi (KD3): This point is located between the Achilles tendon and ankle bone on the inside of the leg. 
• Sanyinjiao (SP6): This point is on the inside of your leg roughly two inches above the ankle bone. 

Acupuncture is a healing practice that many people use as an alternative remedy for pain management. Although it may not treat restless leg syndrome, it may help relieve symptoms. Existing research is promising, but more research is necessary to get a better understanding of its efficacy as a treatment option.

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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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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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Is a life without movement a life worth living? Movement makes your life and body much healthier, and failure to exercise can bring a host of unwanted symptoms. If you don’t exercise, you may expect to see the number on the scale rise, but that isn’t always a telltale sign of lack of movement. Difficulty sleeping, anxiety, mood swings, and joint pain can indicate that your body needs to move. 

Exercise doesn’t translate to having a gym membership or heading to a yoga studio. Taking a brisk walk through the neighborhood or doing an at-home workout counts towards your movement efforts. A simple 30 minutes of movement per day can keep your body happy. Even if it takes setting an alarm to stand up and move for a few minutes every hour, do it! Continue reading to learn about common signs that indicate your body is craving more movement.

Low Energy

If you feel sluggish at work or have trouble getting over the afternoon slump, your body wants more movement. Nobody has energy that they tap into at will; rather, the body needs to generate energy. Mitochondria are the organelles in the body responsible for generating energy and the best way to improve their function is by engaging in regular exercise. High-intensity interval training (HIIT) workouts can help you accomplish this. 

Stress Or Anxiety

Tension in the shoulders, neck, legs, or even other areas can indicate that you need to move. Your body wants you to get up and go! Regular movement can help increase circulation and loosen up the muscles or prevent imbalances that result from sitting or standing too long. If you don’t regularly exercise, consider starting with gentle yoga to help reduce cortisol levels and elevate your mood. Regular physical activity also promotes relaxation, improves sleep, and helps reduce anxiety, according to a 2023 systematic review. 

You Frequently Get Sick

Now, if you have a toddler, getting sick is often par for the course. If you feel like you keep getting sick or cannot get over a lingering cough, though, you may need to move more often. A 2019 review found that moderate exercise triggered an anti-inflammatory response and regular exercise improves immune function, which decreases your risk of illness. Make sure that you don’t overdo it, though, because over-exercising may reduce immune response.

You Are Constipated

If you need to get things moving, one of the best natural remedies is to do just that: move. A 2019 review and meta-analysis found that people who engaged in 140 minutes or more of aerobic exercise per week improved symptoms of constipation. Other research supports this, presenting that people who move regularly are typically more regular. A 2022 meta-analysis found that moderate levels of activity decreased the risk of constipation. Movement stimulates your intestines to get moving!

Joint Pain And Stiffness

Most people avoid exercise because they think it will cause joint stiffness or general pain. Although you may experience some discomfort in the beginning, you will greatly appreciate the net positive effect in the long run. Physical inactivity is one of the most common causes of stiffness and joint pain. The reason for this is because being sedentary increases inflammation and reduces joint mobility. Regular physical activity, then, supports joint health by promoting the production of synovial fluid, which helps lubricate your joints. 

Brain Fog

Brain fog, although not a recognized medical condition, can be a symptom of many things. An inability to concentrate or difficulty solving problems at work may stem from inactivity. Lack of exercise can reduce blood flow and affect the brain’s ability to function properly. Not only does that affect concentration, but also memory and overall cognition. Researchers note that physical activity enhances blood flow to the brain and promotes neuron growth. That helps to enhance neural connectivity and boost brain health.

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If you follow a lot of gym, fitness, or workout influencers, you have probably come across mobility exercises. More and more people realize that strength training and cardio is not everything, which is a great thing. Various mobility exercises work to strengthen muscles, improve flexibility, and enhance overall range of motion within the body, most notably within joints. 

Mobility is a necessity for the body’s daily movements. If you want to live pain-free and reduce your risk of injury, then you have to enhance your mobility. With better mobility, you can squat deeper, run faster, train harder, pick up children with ease, and do so many other daily movements. Additional benefits of mobility include:

• Increased strength via muscle activation
• Better posture
• Reduced physical pain and tightness
• Decreased risk of physical injury via strengthening the joints and enhancing body awareness
• Better understanding of your body
• Less tension built-up within the body

Why Is Mobility Important?

Think of mobility like the foundation for physical health and the key to unlocking easier movements. If your mobility is limited, then your joint cannot move through its full range of motion during activation. Not only can that lead to uneven distribution of pressure, but also wear and tear on other areas compensating to carry out the movement. Additionally, poor mobility can lead to general joint pain and knots in the muscles that surround the joints. 

You probably know that most people are very sedentary. Sitting behind a desk for eight hours a day, five days a week, can shorten and tighten connective tissues, or fascia. Think of fascia like plastic wrap for the internal body. It is thin, reactive, and mostly made up of collagen, encasing muscles and organs. Insufficient fascia mobility can trigger pain, leave a person feeling stiff, or even interfere with proper organ function. 

Mobility vs. Flexibility

It is not uncommon for people (and professionals) to regularly interchange mobility and flexibility. They are not synonymous, so that can be a little misleading. Flexibility is the ability to lengthen muscles, for example, melting into a stretch with ease. Mobility is the ability of a joint to actively move through its full range of motion. You need some flexibility in order to have great mobility, but mobility also requires strength and balance. Passive stretching focuses on flexibility, whereas dynamic stretching helps to improve mobility. 

Without strength, flexibility may do more harm than good. It is not the gold standard, despite what popular yoga influencers say on the Gram. Over-stretching without incorporating strength training can actually stretch ligaments and joints without preparing tissue fibers. Fascia and connective tissues may not recoil and regenerate properly if they are constantly in stretch. If you constantly pull a rubber band, it becomes loose and can snap. You don’t want that!

Mobility Is Necessary For Injury Prevention

Without full mobility in certain joints, you may not activate the right muscles or muscle groups during a specific movement. That can overwork other muscles, increasing the risk of injury and pain. Although accidents happen, you can avoid serious injury when you learn to tap into bodily cues. Mobility training can reduce the risk of injuries by conditioning your joints. That helps you keep the body supple and makes it easier to understand the body’s movements.

How To Train For Better Mobility

The great thing about mobility training is that you don’t need a gym to engage in various movements. Remember that you need not overexert yourself because the whole point of mobility training is to reduce the risk of injury. There are many online resources offering full-body mobility plans and targeted mobility workouts. A lot of people hold tightness in the hips, which can increase low back pain. Start with hip-opening mobility movements, which you can learn more about by clicking here. 

You have the ability to perform optimally, but you have to engage in the proper mobility training to do so. As you progress through your mobility workouts, you may notice that you feel stronger, experience less pain, and have greater range of motion. Mobility movements may unlock pain-free movement for you!

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We are in the middle of summer, which means that a beach vacation or at least a weekend outing should be on your to-do list. It’s such a fun outing, whether you are by yourself or with the entire family. Although the beach adventure or vacation tends to be a relaxing outing, it is possible to pack some high-intensity interval training (HIIT) into the experience. The workout in this article is designed for the sand; just make sure you don’t get burnt while feeling the burn.

The sand is an excellent surface on which to workout. It actually provides resistance, meaning it makes your workout a tad bit tougher. Because the sand constantly shifts under your feet, you have to actively work to engage your muscles to stabilize yourself. These are the muscles that people typically fail to engage at the gym or on a paved surface. Additionally, the sand also provides a little extra cushion, which can be beneficial for those with joint pain. The high-impact nature of HIIT workouts can strain the joints, so doing these workouts on the sand reduces the risk of muscle and joint damage. Best of luck on the workout below!

Before you start your workout, look for firmer and level sand, or wherever it looks the most inviting. Start with a brisk walk or jog for about five or 10 minutes to elevate your heart rate. At that point, begin with Block 1 and work your way through Block 3. Continue reading to learn how to do the exercises. 

Block 1

Complete each exercise in this block for 30 seconds and then rest for 15 seconds before moving on to the next exercise in the block. Repeat the block for two sets and then move on to Block 2. Make sure to rest for 60-90 seconds before starting Block 2.

Lateral Shuffles

Stand up straight with your feet hip-distance apart. Angle your upper body forward from the hips and bend the knees slightly. Hold your hands in front of you, bending your elbows as if creating the pose to catch a football. From this squatted position, step your right foot to the side, shift your weight to that foot, and then quickly follow with the left foot. Repeat four times to complete four shuffles to the right, switch sides, and then come back. Repeat for 30 seconds and then rest.

Lateral Bear Crawls

Being on your hands and knees with your hands directly under your shoulders and knees under your hips. Lift your knees about an inch or two off the sand, supporting yourself with only your hands and feet. Remain in this position and simultaneously step your right foot and right hand a few inches to the right, following suit with your left foot and left hand. Complete three more steps to the right, engaging your core throughout. Repeat four more steps to the left and then continue until 30 seconds has elapsed. 

Block 2

Complete each exercise in the block for 30 seconds and then rest for 15 seconds before moving on to the next exercise in the block. Repeat each exercise twice and then move on to the next block, making sure to rest for 60-90 seconds before starting Block 3. 

Broad Jump To Back Pedal

Stand up straight with your feet hip-distance apart and knees slightly bent. Use your arms to propel you as you jump forward as far as you can. Run backwards to your starting position and repeat. If you need a low-impact version of this, simply step one foot at a time as far forward as you can and then shuffle back to the start. Continue for 30 seconds and then rest. 

Mountain Climber To Half-Burpee

Begin in a high plank position, keeping your hands directly below your shoulders. Engage your core to keep your body in a straight line. Complete four mountain climbers, driving your right knee to your chest while engaging your lower abdomen. Follow suit with the left knee, making sure to complete four reps per leg. Follow with a half-burpee. Jump your feet to your hands and land in a low squat. Lift your upper body up straight and then step back into the high plank. Repeat this cycle for 30 seconds and then rest. 

Block 3

Complete each exercise in the block for 30 seconds and then rest for 15 seconds before moving on to the next exercise in the block. Repeat each exercise twice to complete the workout. 

Forward Squat Jack With 180-Degree Jump Turn

Stand with your feet hip-distance apart and bend your knees. Jump forward as far as you can, using your arms to aid this effort. Land in a slightly squatted position and then jump-turn 180 degrees to face the direction from where you jumped. Repeat this cycle for 30 seconds and then rest. 

High Plank Travels With Push-Up

Begin in a high plank position with your hands directly beneath your shoulders. Keep your body in a straight line and engage your core. Just as you did in the lateral bear crawls, simultaneously step your right hand and right foot to the right about one foot and follow suit with your left hand and foot. Complete three more times and then do a push-up. Repeat to the other side to continue the pattern. Continue this cycle for 30 seconds and then rest.

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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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