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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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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Avoid locking your elbows, check your posture, and don’t forget to breathe.

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

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

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

Hinge, Hold, And Stretch

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

Breathe

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

Take A Walk

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

Deep Squat

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

Get Off The Couch

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

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By developing a stable core, you can help improve balance, reduce the risk of falls, and make everyday movement easier. If you exercise and find that your balance is suffering, engaging in regular core stability exercises may benefit your workouts. This article aims to help you achieve a stronger core, so that you can live your best life. 

The core is the center of the body and is responsible for strength and balance. Core stability, then, is the ability to keep the spine from moving during physical activity. If you walk, swim, or run, you can keep your body in line without twisting, which can increase the risk of injury. A lot of people confuse core exercises with abdominal exercises. The core muscles include the abs, but they also include the muscles that stabilize the hips, back, sides, and shoulders. Developing core strength can help reduce back pain, enhance mobility, improve balance, and protect the spine. Continue reading to learn how to do great core stability exercises.

Stability Ball Dead Bug

This exercise is a popular way to build strength and stability, which helps protect the spine. Lie flat on your back with your arms extended straight up, fingertips pointing toward the ceiling. Keep your knees bent at a 90-degree angle, so that your shins are parallel to the ground. Place a stability ball between your knees and hands, applying gentle pressure into the ball. Keep your right arm and left knee pressed into the ball while you extend your left arm and right leg away from each other. Go as low as you can while keeping your back pressed into the floor. Continue alternating sides and aim for 10 reps per side. Rest and then complete two more sets. 

Bear Hold

During this exercise, you will work your transverse abdominis and internal obliques. It also benefits lower abdominal strength and works to stabilize the hips, lumbar spine, and pelvis. Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Keep your spine in a neutral position and engage your core to lift your knees a few inches off the ground. Hold this position for 10-30 seconds, depending on your athletic ability. Keep your back straight, trying not to arch. Rest and repeat two more sets. 

Marching Glute Bridge

If you want to strengthen your abs, glutes and hamstrings, do this exercise. This is a variation of a glute bridge that is an all-around beneficial exercise for your core and back. Begin by lying flat on your back and bend your knees, planting your feet on the ground about six inches away from your buttocks. Place your arms on the ground by your sides. Engage your glutes and drive through your heels to lift your body off the ground. Don’t arch your back; rather, keep a straight line from your hips to your shoulders. Flex your right foot and then lift it off the ground, drawing your knee upward. Place your foot back on the ground. Repeat on the left side and then complete a total of 10 reps per leg, three sets in total. 

Forearm Plank With Toe Taps

This exercise focuses on core stability and hip strength. Begin in a tabletop position on your hands and knees, stacking your shoulders over your wrists and hips over your knees. Lower down onto your forearms and keep your elbows in line with your body. Step your feet back to enter a low forearm plank, ensuring to keep your back flat and core engaged. Begin alternating toe taps, pushing your right foot away from the body, touching the floor, and returning to center. Repeat with the left leg and continue until you complete 10 reps per leg. Complete a total of three sets. 

BOSU Bird Dog

Bird Dog pose is a classic yoga move that focuses on stabilizing the core. You have to actively work to keep the hips square to the ground while performing the movements. This exercise takes it up a notch with a BOSU ball, which is a half-inflated exercise ball on a flat base. Set your left knee on the center of the ball and place both hands on the floor directly beneath your shoulders. Extend your right leg behind you to hip height and keep the foot flexed. Raise your left arm to shoulder height and hold the position for 20 seconds, trying your best to keep your torso square to the ground. Rest and then repeat on the other size. If you cannot do this with the BOSU ball, perform this exercise on the floor.

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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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It is very common to wake up with a bit of stiffness. That’s why you probably engage in a quick under-the-cover stretch with a morning grunt to greet the day. Although that is a great place to start, it is not a dedicated stretch routine that can help loosen you up. The stretch routine in this article contains a handful of easy stretches that can reduce stiffness and energize the body. 

After you wake up, if you are like most people, you either hit snooze or reach for your phone to scroll through social media and emails. It can still take some time to get out of bed after this habit. Taking just five minutes each morning to stretch can not only loosen up your joints and improve mobility, but also improve the way you feel. Various health experts agree that regular stretching, especially in the morning, can facilitate strength, improve range of motion, and enhance your overall sense of self. 

Make it a point to engage in the following stretches every morning and your body will thank you. Are these stretches the fountain of youth? Not by a long shot, but they can help energize the body and get you ready for the day!

Simple Shoulder Stretch

If you sleep wrong or spend too much time looking down at your phone, this is a great stretch to open up the muscles that can cause neck pain. Begin by standing up straight with your feet shoulder-width apart. Draw your shoulders forward, as if to have them touch in front of you. Press your chest forward as you draw your shoulder blades together in the back. Alternate between these two positions five times, breathing deeply throughout. 

Shoulder Circles

The trapezius muscles are the largest muscles that run from the neck, across the shoulders, and down to the mid back. When you open up these muscles, you can breathe easier and feel relief from tension. Stand up straight with your arms by your sides. Draw your shoulders up and roll them forward in a large circular motion. Complete 10 forward rotations, followed by 10 backward rotations. 

Standing Wall Push

This is a dynamic stretch that targets the triceps, pectorals, deltoids, and muscles that run across the shoulder blades. It can also help you improve upper body strength and mobility in the shoulders. Stand up straight facing a wall with your feet hip-distance apart. Extend your arms out in front of you and place your hands flat on the wall. Bend your elbows at a 90-degree angle to lean toward the wall. Hover a few inches away from the wall for a few seconds before engaging your pectorals and shoulders to push away from the wall a few inches. Hold this position before lowering back to the starting position. Continue alternating between these two positions for about 30 seconds. 

Shoulder Across The Arm Stretch

The shoulder joints are the most mobile in the body, so maintaining flexibility is essential for optimal movement. This stretch can help reverse the effects of slouching or hunching at your desk. Stand up straight with your feet hip-distance apart. Pull your left arm across your chest, hooking your right arm around your left to pull it closer to your chest. Keep your left arm slightly bent and pull with your right arm until you feel a good stretch on the outside of your shoulder. Hold for 15-30 seconds, release, and then repeat with the other arm. 

Standing Side Bend

If you sit a lot or hit the gym to do a core workout, you will love this stretch. It works to improve balance, coordination, and elongate the obliques and hips. Stand up straight with your feet hip-distance apart and arms resting by your sides. You can widen your stance if you have trouble balancing. Raise your arms overhead and interlace your fingers. Hinge at the waist to lean left until you reel a deep stretch along your right side. Hold this position for 15-30 seconds before returning to the center. Repeat on the other side.

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Weak muscles, especially the ones in the pelvis and core, can lead to injury or back pain. You may experience low back pain when sitting, standing, getting up, or engaging in everyday activities. It can interfere with your daily life and cause you to be in a constant state of discomfort. According to research, though, strengthening these muscles may help treat lower back pain. 

The various exercises that we’ll tell you how to do in this article may help you manage pain and prevent injury. As with any exercise, make sure that you don’t push it too far, or else you may increase the risk of causing more pain. Listen to your body and stop doing a specific movement if you feel pain. Doing too much too fast can increase pain and delay the healing process. Continue reading to learn about great exercises for lower back pain.

Drawing-In Maneuver

The transverse abdominis is the muscle that wraps around the midline and works to support the abdomen and spine. It can help stabilize the spinal joints and prevent injury during regular movement. To engage in the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks. Relax your arms by your sides. 
• Take a deep breath in and exhale fully, pulling your belly button toward your spine. During this process, engage your abdominal muscles without tilting your hips. 
• Hold this position for five seconds and then repeat for a total of five times.

Lying Lateral Leg Raises

The hip abductor muscles, which run along the outsides of the thighs, help move the legs away from the body. They also support the pelvis when you stand on one leg. If these muscles are weak, they can affect mobility and balance, and increase the risk of lower back pain. To do the exercise:

• Lie on your right side, stacking your left leg on top of your right. You can prop your head up with your right hand and rest your elbow on the ground for support. 
• Engage your core by drawing your belly button up toward your spine. 
• Raise your left leg up without moving the rest of the body and hold for two seconds at the top. 
• Repeat for a total of 10 reps and then perform on the other side. Complete three sets on each side. 

Glute Bridges

The gluteus maximus is the largest muscle in the buttocks and one of the strongest muscles in the entire body. It is responsible for hip movement, including hip extension activities like squats. If your glutes are weak, you may experience back pain because they help stabilize the hip joints and lower back. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about six inches away from your buttocks. Relax your arms by your sides. Your fingertips should almost touch your heels. 
• Engage your glutes and press your feet firmly into the floor as you lift your buttocks off the ground in a slow, controlled motion. At the apex of the position, your body should be in a straight line from your hips to your shoulders. 
• Hold for 10 to 15 seconds and then slowly lower your body down to the starting position. Repeat for a total of 15 times. Complete a total of three sets, resting for one minute between each set.

Partial Abdominal Crunch

The abdominal muscles help support the spine, and strong abs can help maintain proper hip alignment. That can increase overall core strength and stability. To do the exercise:

• Lie flat on the floor with your knees bent and feet flat on the floor about a foot or so away from your buttocks.
• Cross your hands over your chest and take a deep breath in. During your exhale, contract your abdominals by pulling your belly button toward your spine. 
• Slowly lift your shoulders off the ground several inches. Don’t pull your head up with your hands. Keep your neck in line with your spine and avoid rounding your back. 
• Return to the starting position and repeat for a total of 10 times. Complete three sets of 10.

Supermans

Back extensors run along the spine and help you maintain an upright position. They support the spine and pelvic bones and allow you to arch your back. If this exercise increases pain, though, stop it altogether. To do the exercise:

• Lie face down with your arms extended out in front of you and legs long. 
• Lift your hands and feet about six inches off the ground, or until you feel a contraction in your lower back. 
• Engage your core muscles by lifting your belly button away from the floor. Reach your hands away from your feet and make sure to look at the floor during the exercise to avoid neck pain. 
• Hold for two seconds before returning to the starting position. Complete a total of 10 times.

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If a doctor tells you that your cholesterol levels are high, they typically advise you to improve your diet and engage in regular exercise to help lower levels. Those who cannot lower levels on their own with natural methods tend to require cholesterol-lowering medication. Although dietary changes can aid your efforts, exercise is one of the most effective lifestyle changes you can make if you want to bring your numbers down. 

Why Is Exercise Beneficial For Cholesterol?

Cholesterol is a fatty substance that circulates in the blood. Too much cholesterol can become stuck in arterial walls, which narrows the arteries and increases the risk of cardiovascular disease. One of the primary things to watch out for is your low-density lipoprotein (LDL) cholesterol number. This is bad cholesterol, and it is more likely to cause problems, whereas high-density lipoprotein (HDL) is beneficial for the body. 

In a 2021 study that included nearly 300 adults, researchers noticed a link between leisure-time, physical activity, and HDL cholesterol. Higher levels of leisure time were associated with increased HDL circulation and better HDL functionality. A 2020 study monitored 130 participants experiencing a major depressive episode. Researchers noted that time spent biking and walking decreased LDL and triglyceride levels. Below, we’ll detail how exercise directly benefits cholesterol levels. 

Take A Walk

Don’t just take any walk, take a brisk walk. Walking is a great way to protect joint health as you get older. Running will burn more calories in a shorter amount of time, but it can take a toll on your joints. Instead, you can walk at a brisk speed for a little bit longer and experience similar benefits. According to a 2019 study, people who were less likely to take walks had a higher risk of heart disease. So get to stepping, people!

Go For A Swim

Swimming is a joint-friendly aerobic exercise that anyone can do. A 2021 study looked at the effects swimming had on people with type 2 diabetes and hypertension from the West Bank area of Palestine. Researchers observed that regular swimming over four months was able to improve:

• HDL cholesterol levels
• LDL cholesterol levels
• Total cholesterol
• Blood glucose
• Body mass index (BMI)
• Body fat percentage

Go For A Jog

Walking is easier on the joints, but if you can handle a run or a jog, it is highly beneficial for heart health. You don’t have to race and aim to break world records, though. An easy jog may help you achieve the results you want to see. A 2020 review of studies found that people who engaged in endurance training, such as long-distance running, showed significant improvements in HDL levels and decreased LDL levels. These results were also true for experimental groups of separate studies. 

Pump Some Iron

We have primarily covered different forms of aerobic exercise, but strength training may also reduce the risk of heart disease. You don’t have to become a gym rat and lift eight days a week, but light strength training may benefit you if you have high cholesterol. A 2021 study on caucasian women with an average age of 66 called for them to participate in a multicomponent exercise training program. Researchers noted that the participants improved total cholesterol and triglyceride levels over the course of nine months. 

Try Some Yoga

Yoga is a relaxing form of exercise that can help improve flexibility and mobility. Several studies indicated that yoga may reduce the risk of heart disease and reduce cholesterol levels, in some cases. A 2022 review of 53 studies found that people who regularly participated in yoga showed improvement in:

• LDL cholesterol levels
• HDL cholesterol levels
• Total cholesterol levels
• Blood pressure
• Triglyceride levels

Additionally, a 2020 study of 81 female college students who participated in an aerobic exercise and yoga program for 12 weeks experienced:

• Better HDL levels
• Improved triglyceride levels
• Better blood pressure
• Lower LDL levels

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Mobility and recovery are two integral components of functional fitness. Nowadays, you see so many fitness influencers promoting mobility training. This is great because people neglected these movements for so long. Too often do people focus on specific muscle groups, engaging in constricted movements. Mobility training is about using the entire body in ways that it moves naturally, which helps improve your flexibility and range of motion, all while reducing your risk of injury.

When you get up from a deep slumber, you are usually stiff, which makes the morning the best time to engage in a mobility routine. The different movements in this routine work to loosen stiff joints, improve range of motion, and reduce the risk of injury. Think of this like an active recovery workout, which you should incorporate one to two times per week to maintain healthy muscles and joints. For this mobility routine, you will need a foam roller, so be sure to have that at the ready. 

Upper Back Foam Roll

A lot of people carry stress in their shoulders and upper back. This move is a great way to massage away the knots, kinks, and tightness in those areas. Sit on the floor with the foam roller placed behind you perpendicular to your body. It should rest across your upper back when you lean back. Bend your knees, cross your arms across your chest, and lean back on the foam roller. Engage your glutes to lift off the floor, contract your abs, and push away from your feet so that the roller goes down your back toward your buttocks. Roll back until the foam roller is resting around your shoulders. Continue rolling back and forth, maintaining a strong core, for 20 to 30 seconds. 

Quadricep Foam Roll

Don’t neglect your quads and hip flexors because those areas can hold a lot of tension. You will likely spend the most time on these areas, slowly massaging the tension away. To begin, lie face down with your right leg on top of the foam roller. It should be perpendicular to your upper thigh. Bend your left leg and keep it out to the side away from the foam roller, but you’ll use this leg to push forward and backward. Shift as much weight onto the foam roller as you can tolerate. Roll along the quad and hip flexor, resting on any areas of tightness. Repeat on the other leg after about a minute or so. 

Couch Stretch

This stretch specifically targets the hip flexors, which are the muscles along the front of your hips. You’ll also help lengthen your quad muscles during this stretch. Bend down in front of a wall, foam roller, or couch and drop your right knee to the ground. Place your shin right up against the bottom of the couch, resting your right foot on top of the couch cushion. You can also rest your shin and top of your foot against the wall behind you. Keep your right thigh in line with your body and stack your shoulders over your hips. Square the hips and face forward, maintaining a long spine for 30 to 60 seconds. Repeat on the other side. 

Neck And Trap Stretch

This stretch targets all of the muscles in the neck that support the head and upper spine. This is great for people who sit at desks or hunch over their phones a lot. You can do this stretch in a kneeling or standing position. Place your right hand on the top left part of your head and pull it gently toward your right shoulder. That will open up the left side of the neck. You can hold here for 30 seconds, or increase the stretch by wrapping your left arm behind you and reaching toward your mid-back. Repeat on the other side. 

Half Kneeling Hip Openers

For the final move in this mobility sequence, you are going to address the hips, glutes, inner thighs, shoulders, and chest. Begin in a kneeling position with both knees on the ground. Stack your shoulders over your hips and knees and then step your right foot forward to enter a half-kneeling position. Guide your right leg toward the right side of your body (about a 45-degree angle or 90-degree if possible) so that your right hip is in line with your right knee. Reach your right hand down your right leg toward your ankle, palm facing out. Extend your left hand up overhead and hold this position for 30 to 60 seconds. Repeat on the other leg.

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