People with obstructive sleep apnea (OSA) often sleep with their mouths open, which can cause their throat muscles and tongue to relax too much. This can block their airway, making it hard for them to breathe and feel like they’re being choked repeatedly during sleep.

The diagram below shows the difference between an open airway and an obstructed one.

Recent data from the Singapore Health Study estimates that up to 30.5 percent of Singapore’s population has moderate to severe OSA.

Want to stop snoring? Try these simple mouth and nose exercises!

One set of these exercises takes about 5mins to complete. It is recommended to perform two sets per session (10mins total), at least twice daily. You should also practice these exercises in front of a mirror to ensure that you are doing them properly.

1. Tongue slide

Purpose: Strengthens your tongue and throat muscles.

How to do: Press the tip of your tongue on your top front teeth. Slowly slide your tongue backwards. Repeat 5 times.

2. Tongue stretch

Purpose: Increases the tone and strength of your tongue

How to do: Stick out your tongue as far as you can. Try to touch your chin with your tongue while looking at the ceiling. Hold for 10 – 15 seconds and increase the duration gradually. Repeat 5 times.

3. Gum chewing

Purpose of this exercise: Strengthens your throat and jaw muscles and helps to widen your airway.

How to do: With your mouth closed, go through the motion of chewing, as if you are chewing a piece of gum. Whilst chewing, make an ‘mmmm’ sound. Do this for 10 seconds. Repeat this exercise 5 times.

4. Tongue forces

Purpose of this exercise: Improves the tone and strength of your tongue and soft palate.

How to do:
Step 1: Suck your tongue upward against the roof of your mouth and press your entire tongue against it. Hold this position for 10 seconds. Repeat this 5 times.

Step 2: In the opposite direction, force your tongue down, until your whole tongue is resting on the floor of your mouth. Ensure the tip of your tongue is touching the back of your lower teeth. Hold this position for 10 seconds. Repeat 5 times.

5. Tongue clench

Purpose of this exercise: Strengthens your tongue and throat muscles.

How to do: Hold your tongue gently in between your lower and upper front teeth. Do not bite too hard on your tongue to avoid causing injury. Whilst holding your tongue in between your teeth, perform 5 swallows. Repeat 5 times.

6. Finger in cheek

Purpose of this exercise: Assists in better closure of the mouth and improves nasal breathing.

How to do: Press the buccinators muscle (main muscle in your cheek) outwards while contracting your cheek muscle. Repeat 10 times on each side.

7. Inflate a balloon

Purpose of this exercise: Improves the overall tone and strength of the jaws, facial and throat muscles.

How to do: Cover the opening of a balloon with your mouth. Take a deep breath from your nose and exhale from your mouth to inflate the balloon as much as possible. Repeat 5 times.

8. Nasal breathing

Purpose of this exercise: Improves and encourages nasal breathing, which can help stabilise airway during sleep.

How to do:
Step 1: Sit up straight. With your mouth closed and your jaw relaxed, inhale through your nose.

Step 2: Relax your body. Focus on your breathing.

Step 3: Press your finger/knuckle on one nostril and breathe out gently through the other nostril. This step allows you to determine which nostril tends to be more or less congested.

Step 4: After determining which the less congested nostril is, press your finger/knuckle on the less congested nostril and breathe through the more congested nostril.

These myofunctional therapy and nasal breathing exercises are designed to complement other obstructive sleep apnea treatments.

By performing these exercises regularly, you can expect reduced snoring, improved obstructive sleep apnea and even less sleepiness during the day.

Article source: https://www.healthxchange.sg/wellness/sleeping-disorders/exercises-to-stop-snoring

The food you eat has a powerful impact on your mental well-being. Just like a car needs gasoline to run, your body and brain require the right nutrients from food to function optimally. A healthy diet provides essential vitamins, minerals, and fats that boost serotonin production, reduce inflammation, and support crucial cognitive functions like learning, memory, and focus. In short, food is the fuel that drives your mental health.

1. Protect your brain with antioxidants

Free radicals are harmful molecules that can wreak havoc on your body, causing damage and instability. They’re a natural byproduct of cell metabolism, pollution, and even some foods. When they accumulate, they trigger oxidative stress, which has been linked to mental health concerns like depression and anxiety. The good news? A diet rich in antioxidant-packed foods like berries, leafy greens, nuts, seeds, and beans can help neutralize free radicals and reduce the risk of related problems. By making informed food choices, you can combat oxidative stress and support your overall well-being.

2. Prevents against inflammation and cognitive decline

When your body detects harm, injury, or foreign substances, it triggers inflammation as a defence mechanism. However, consuming a diet high in unhealthy fats and added sugars can lead to chronic, low-grade inflammation, increasing the risk of dementia and cognitive decline as we age. On the other hand, an anti-inflammatory diet rich in fibre, omega-3s, vitamin C, and polyphenols from plant-based foods can help combat inflammation, reducing the likelihood of mood disorders and promoting overall well-being. By making simple food swaps and incorporating more nutrient-dense options, you can harness the power of nutrition to fight inflammation and support your mental and physical health.

3. Supports your brain with omega-3 fatty acids

Omega-3 fatty acids are crucial for brain function, playing a key role in cell growth, energy storage, signal transmission, and inflammation regulation. Since your body can’t produce these essential fatty acids, it’s vital to consume them through food. A diet rich in omega-3s has been shown to reduce inflammation, potentially protect brain health, and even alleviate mild cognitive impairment and mood issues. However, research on the link between omega-3s and mental health is mixed, with some studies suggesting a connection between low omega-3 intake and mood disorders, while others have yielded inconclusive results. Further research is needed to fully understand the relationship between omega-3s and mental well-being.

4. Supports the gut-brain connection

Fermented foods, such as yoghurt, kimchi, sauerkraut, kefir, and tempeh, are rich in probiotics that help populate your gut with friendly bacteria.

One review of the existing research, which included mostly animal studies, found that gut bacteria may influence how your brain reacts to stress, potentially lowering anxiety and depression symptoms. Further clinical research with human subjects is needed to draw firm conclusions.

Probiotic foods may also help improve the signals between your gut and brain via your vagus nerve and receptors for brain chemicals.

Bacteria make proteins that activate these receptors and nerves and signal your brain to regulate your emotions and improve your mood.

5. Regulates your mood with magnesium and vitamins

A well-balanced diet rich in essential vitamins and nutrients is vital for maintaining good mental health. These nutrients not only nourish your brain but also boost energy levels and regulate your mood. For instance, magnesium helps stabilize stress hormones, alleviating anxiety, stress, and symptoms of low mood such as fatigue and weakness. B vitamins, particularly B6, play a crucial role in maintaining healthy brain and nerve function, regulating mood, and preventing low moods. Similarly, vitamin D deficiency has been linked to seasonal affective disorder and depression, and adequate vitamin D intake can help stabilize mood. By incorporating these essential nutrients into your diet, you can support your mental well-being and overall health.

6. Boosts your brain power through proper hydration

The connection between food and mental health extends to hydration, as water plays a crucial role in brain function. With your brain comprising 75% water, even mild dehydration can significantly impact thinking, memory, and mood. Dehydration can lead to memory lapses, anxiety, fatigue, and negative emotions like anger, confusion, and depression. On the other hand, adequate hydration can help regulate mental health and boost brain power. While individual water needs vary, general guidelines recommend 13 cups of water per day for adult men and 9 cups for adult women. Additionally, incorporating water-rich foods into your diet can contribute to proper hydration, accounting for 20% of your daily water intake. Prioritizing hydration is essential for maintaining optimal mental well-being and cognitive function.

Foods That Help Support Mental Health

To promote good mental health, focus on consuming a well-rounded diet rich in essential nutrients. Aim for a variety of whole, natural, and hydrating foods that provide ample protein, fibre, healthy fats, antioxidants, vitamins, and minerals.

Make sure to include the following in this balanced approach which will help support your mental well-being, boost your mood, energy, and overall brain health:

• Fiber-rich whole grains: Brown rice, oatmeal, whole wheat pasta or bread, quinoa, millet, farro, and buckwheat
• Complex carbs: Whole grains, bananas, apples, berries, melons, potatoes, and peas
• Antioxidant-rich foods: Spinach, kale, swiss chard, citrus fruits, berries, nuts, seeds, meat, fish, shellfish, apples, grapes, and green tea
• Omega-3s: Chia seeds, flax seeds, walnuts, canola oil, salmon, mackerel sardines, and fortified dairy or nut milk
• Magnesium-rich foods: Whole grains, milk, yogurt, nuts, seeds, and leafy greens like spinach and kale
• Foods rich in B vitamins: Tuna, salmon, chickpeas, chicken, dark leafy greens, oranges, and papayas
• Vitamin D foods: Salmon, tuna, sardines, beef liver, fortified orange juice, and fortified milk
• Hydrating foods: Cucumbers, celery, lettuce, bell peppers, melons, and berries

Discover the Best Way To Start a Diet To Improve Your Health

There’s a powerful connection between nutrition and mental health.

The food you eat has a direct impact on your brain and gut function, influencing communication between cells and nerves, production of brain chemicals, energy storage, and stress response. While the relationship between food and brain function may seem complex, the solution is straightforward: focus on consuming nutrient-dense foods that promote mental well-being and make you feel good!

So, you’ve crossed the finish line of that marathon you’ve trained so hard for. The exhilaration is palpable, but now what? Months of rigorous training have undoubtedly left their mark on your body. From muscle fatigue to joint stiffness, the physical toll is significant.

While the urge to bask in the glory of your accomplishment is understandable, prioritizing recovery should be at the top of your list. And when we say proper recovery, we don’t just mean rest; it’s about actively facilitating your body’s healing process.

This is where chiropractic care could come in handy, offering a holistic approach to post-marathon recovery.

The Impact of Running Marathons on the Body

During those grueling miles, every step might feel like an uphill battle, with muscles screaming and lungs gasping for air. But what about after the race, when the adrenaline fades, and the body begins to process the incredible feat it just accomplished? 

Frequent marathon running, while a remarkable achievement, can put significant stress on your body, potentially leading to long-term issues such as repetitive stress injuries, muscle imbalances, and joint misalignments. These imbalances can manifest as persistent pain, decreased mobility and even impact your overall well-being.

Fortunately, the negative effects can be minimized with proper preparation and care. However, for those seeking a comprehensive recovery approach that addresses both immediate discomfort and underlying musculoskeletal imbalances, chiropractic care could potentially provide a viable alternative.

The Role of Chiropractic Care in Post-Marathon Care

Chiropractors in Singapore are trained in assessing and addressing musculoskeletal imbalances, particularly those related to the spine and joints. Through hands-on adjustments and various therapies, they aim to improve joint mobility and help manage pain. In the context of post-marathon recovery, chiropractic care may be able to help with the healing process. Here’s how:

1. Addressing Muscle Soreness and Inflammation

Marathon running often leads to muscle soreness and inflammation. Chiropractic adjustments can help to ease muscle tension and enhance blood circulation, encouraging the removal of metabolic waste products and reducing inflammation. This could potentially translate to quicker recovery from muscle soreness.

2. Supporting Joint Mobility and Function

The repetitive nature of running can cause joints to stiffen and become misaligned. Chiropractors utilize gentle adjustments or even massages to encourage proper joint alignment in the hopes of restoring the natural range of motion and enhancing overall joint function post-marathon.

3. Addressing Postural Imbalances

Long-distance running can contribute to postural imbalances, which can result in pain and discomfort. Chiropractors can help identify and address these imbalances, promoting optimal body alignment for efficient movement and reduced strain on joints and muscles.

4. Supporting Recovery and Mitigating the Risk of Future Injuries

The nervous system is integral to muscle function, coordination, and pain sensation. Chiropractic adjustments may help to optimize communication between the brain and body, fostering optimal nervous system function and supporting the body’s natural healing mechanisms.

Possible Chiropractic Therapies That Might be Leveraged

In addition to chiropractic adjustments, chiropractors may employ other therapies to support an athlete’s overall health and post-marathon recovery. These may include:

• Soft tissue therapy to release muscle tension and improve flexibility.
• Rehabilitative exercises to strengthen muscles and improve range of motion.
• Massage therapy to reduce muscle soreness, improve circulation, and promote relaxation.
• Wellness and nutrition coaching to support overall health and well-being.

Choosing the Right Chiropractor For Your Needs

When it comes to selecting a chiropractor for your post-marathon recovery or general well-being, it’s essential to seek out chiropractors who understand the specific needs of runners. So, look for one with experience in sports-related injuries and a focus on rehabilitation. It’s also crucial to feel comfortable with your chiropractor and confident in their ability to guide you through your recovery journey.

Remember, your body deserves the best care, especially after such a demanding feat. Invest in your recovery, and you’ll be well on your way to conquering many more miles in the future.

Running has long been celebrated as a powerful means of improving both physical and mental health. For women, however, running comes with unique considerations that influence their training and performance. Chief among these are the hormonal fluctuations that occur throughout the menstrual cycle, perimenopause, and menopause.

These hormonal shifts can affect everything from energy levels to muscle recovery and even injury risk. Understanding how hormones influence performance is crucial for female runners, whether they are beginners or elite athletes.

The Menstrual Cycle and Running Performance

The menstrual cycle is divided into two main phases: the follicular phase and the luteal phase. These phases, along with menstruation, bring significant changes in hormone levels, particularly estrogen and progesterone. These fluctuations directly impact how a woman feels and performs while running.

Follicular Phase

The follicular phase begins on the first day of menstruation and lasts until ovulation, roughly the first two weeks of the cycle. During this phase, estrogen levels gradually rise, while progesterone remains low. This hormonal environment tends to support increased energy and muscle strength, making it an optimal time for high-intensity training or pushing through more challenging runs. Some studies suggest that women experience greater endurance and faster recovery in this phase due to the elevated levels of estrogen, which promotes glycogen storage and muscle repair.

Ovulation

Ovulation occurs around the midpoint of the cycle and is marked by a peak in estrogen levels. Some female runners report feeling their strongest during this brief window. However, it is also a time when the risk of injury may increase, particularly for soft tissues like ligaments, as estrogen can reduce their stability. Being aware of this risk is important for women aiming to optimize performance without compromising long-term health.

Luteal Phase

The luteal phase begins after ovulation and lasts until menstruation. Progesterone rises significantly during this phase, while estrogen declines. This hormonal shift can cause increased fatigue, slower recovery times, and higher perceived effort during workouts. Some women also experience premenstrual symptoms, such as bloating or mood swings, which can interfere with training. It is common for women to feel less motivated to push through hard workouts during this phase, and this is when training might need to be adapted. Lower-intensity exercises like recovery runs or cross-training can be more suitable options.

Perimenopause and Menopause: Long-Term Hormonal Changes

As women age, hormonal shifts become even more pronounced. Perimenopause, the transitional phase leading to menopause, typically begins in a woman’s 40s and can last several years. During this time, estrogen and progesterone levels become irregular, causing fluctuations that can make training feel unpredictable.

Perimenopause

In perimenopause, women often experience night sweats, sleep disturbances, and mood swings, all of which can interfere with their running routines. Decreased estrogen can also lead to the loss of bone density and muscle mass, making strength training a necessary complement to running to maintain muscle integrity. Cardiovascular health may also be affected as estrogen plays a protective role for the heart, so women may notice changes in endurance and stamina.

Menopause

Menopause is defined as the cessation of menstrual periods for 12 consecutive months. During menopause, estrogen and progesterone levels plummet, which can further affect muscle strength, recovery, and bone health. Weight gain around the abdomen, decreased metabolic rate, and joint pain are also common issues that can hinder running performance. Runners may need to adjust their goals and training plans to account for these changes.

Hormonal Birth Control and Performance

Hormonal contraceptives, such as birth control pills, injections, or IUDs, can have a significant impact on running performance as they alter the body’s natural hormonal fluctuations. Some women may find that hormonal birth control regulates their cycle and reduces symptoms like heavy bleeding or cramps, allowing for more consistent training. However, others may experience side effects like weight gain, mood changes, or decreased energy, which could affect their ability to run efficiently.

Oral contraceptives, in particular, suppress natural estrogen and progesterone levels, which may blunt some of the performance-enhancing effects of the follicular phase. While many athletes perform well on birth control, it is important to monitor any changes in stamina, recovery, or mood and adjust training accordingly.

The Role of Nutrition in Supporting Hormonal Balance

Nutrition plays a key role in managing the effects of hormonal changes on running performance. During the follicular phase, women may benefit from a higher intake of complex carbohydrates to support glycogen storage, which is naturally enhanced by higher estrogen levels. In the luteal phase, when cravings for sweets and carbohydrates may increase, it is important to maintain a balanced diet rich in healthy fats, proteins, and fibre to regulate blood sugar levels and reduce inflammation.

For women going through perimenopause and menopause, increased calcium and vitamin D intake is essential for maintaining bone density. Protein intake should also be increased to counteract muscle loss associated with declining estrogen levels. Omega-3 fatty acids and antioxidants are particularly important for reducing inflammation and promoting cardiovascular health, which can become compromised during menopause.

Hormone Replacement Therapy and Running Performance

Hormone Replacement Therapy (HRT) can be an option for women experiencing severe symptoms of menopause that interfere with their ability to train and compete. HRT involves taking synthetic or bioidentical hormones to replace the estrogen and progesterone the body no longer produces. Some women find that HRT helps restore energy levels, improve muscle mass, and reduce joint pain, making it easier to maintain an active lifestyle, including running.HRT is available through various medical avenues, and in recent years, it has become easier to access, with treatments now often prescribed through online telemedicine. However, it is important to consider the potential risks, such as increased risk of blood clots, heart disease, or breast cancer, before starting any hormone therapy. Consulting with a healthcare provider is essential for determining if HRT is a suitable option for maintaining running performance.

How to Adapt Your Training to Hormonal Changes

One of the most important things women can do is listen to their bodies. Hormonal shifts affect each woman differently, and no two menstrual cycles, perimenopausal experiences, or menopausal transitions are exactly the same. Adapting training based on how your body feels rather than rigidly following a schedule can lead to better performance in the long term.

Tracking your cycle with a fitness app can help you understand patterns in energy, strength, and endurance. Incorporating a mix of high-intensity and low-intensity workouts across your cycle, along with adequate rest, can help balance training loads. Strength training and mobility work should be prioritized during phases of low estrogen to help prevent injuries.

Empowering Yourself Through Knowledge

Hormonal changes are a natural part of life, but they don’t have to limit your running performance. By understanding how your body responds to these shifts and making informed adjustments to your training, you can continue to improve your fitness and enjoy the many benefits of running. Staying informed, whether through speaking with healthcare professionals or exploring research, allows female runners to manage these changes effectively.

The ideal workout for any age group should be one that suits your busy schedule and brings you joy. If a workout routine is inconvenient or doesn’t align with your lifestyle, it’s easy to abandon it altogether. The goal is to find an activity that you can commit to in the long run. You don’t necessarily need to join a gym or health club; simply find an exercise that boosts your energy levels and improves your mood, and you’ll be on the right track!

Workout for the 20s

It is important to have a well-rounded fitness routine that includes cardio, weight training, balance work, and stretching. Aim to incorporate cardio exercises, such as running, swimming, cycling, or walking, into your routine at least three to five days a week. The key is to find a cardio activity that you enjoy and can commit to in the long term. Additionally, include weight training at least two days a week, targeting all major muscle groups, including the back, chest, arms, core, shoulders, and legs. This will help ensure a balanced fitness routine that improves overall health and wellness.

20s focus: Consider cross-training

In your prime, your body is poised to take on any physical challenge, with rapid muscle recovery allowing you to push yourself to new heights. This makes cross-training an ideal workout strategy. Cross-training combines strength training (anaerobic) and cardio exercises (aerobic), laying a solid foundation for future fitness. By mastering proper technique through cross-training, you’ll set yourself up for success and create a strong base for your long-term fitness journey.

20s focus for women: Get into weight training

Many women in their 20s miss out on the benefits of weightlifting. Young women are encouraged to prioritize weightlifting and load-bearing activities to improve body composition, build muscle, and boost bone density during this critical period. It is important to incorporate exercises that work multiple large muscle groups, such as squats, deadlifts, and standing presses, into their workouts. By doing so, women can harness the advantages of weightlifting for long-term health and fitness.

20s focus for men: Do yoga

Yoga is a highly beneficial practice for individuals of all ages, but it’s particularly advantageous for men in their 20s. According to certified personal trainers and resources like the Yogi Times website, men in this age group need to prioritize flexibility and mobility, especially since modern lifestyles involve excessive sitting and screen time. Yoga can help counteract the negative effects of this sedentary behavior by improving posture, spinal alignment, and reducing muscle tension. This is especially important for men, who tend to have more muscle mass in their chest and shoulders, leading to tightness and stiffness with prolonged sitting.

Workout for the 30s

As you age, your body’s physical capabilities decline, and recovery from workouts takes longer. To combat this, it is suggested to incorporae resistance training at least twice a week, in addition to your regular routine. This is especially crucial for women, as it helps prevent potential future issues like osteoporosis and arthritis. Additionally, maintain interval-based cardio exercises like spinning at least three times a week. This combined approach will help you maintain overall fitness and mitigate the effects of ageing.

30s focus: Get some coaching

After the age of 30, muscle mass and strength gradually decline, according to a study in the Muscle, Ligaments and Tendons Journal. However, this age-related muscle loss can be slowed down. Interestingly, strength declines faster than muscle mass, indicating a decrease in muscle quality, which can be addressed through strength training. To combat this, it is suggested to work with a coach to improve form and incorporate a range of functional exercises like presses, pulls, squats, and deadlifts to maintain muscle strength and quality.

Workout for the 40s

If your workout routine consists only of cardio exercises, it’s essential to incorporate strength training exercises, at the very least. As we age, our bone density, strength, and muscle mass naturally decline, making strength training crucial. In addition to moderate-intensity cardio on most days, aim to include strength training exercises at least two times a week, targeting all major muscle groups during each session.

40s focus: Take a hike

Approach exercise with the same mindset as retirement planning: it’s never too late to start, and starting late is better than not starting at all. If you haven’t found a workout you enjoy yet, consider hiking as a great option. However, ease into it. Begin with hikes that match your fitness level, gradually increasing the distance and incline to avoid injury. The goal is to challenge your cardiovascular system and build strength in your legs and hips progressively.

Workout for the 50s

As we age, our bodies naturally slow down the process of building bone and muscle mass. To combat this, it’s crucial to prioritize resistance training, focusing on hips and shoulders. Resistance training not only improves bone density but also slows down the ageing process by preserving lean body mass. Consistent training for both men and women will see noticeable results. Additionally, aim for at least 30 minutes of walking, five days a week, which can be broken down into three 10-minute sessions if needed, to accommodate joint or schedule constraints.

50s focus: Leg strength

Your legs are the foundation of your body, comprising the largest and strongest muscles. By training these muscles, you can not only support your overall frame but also potentially benefit your brain health. Research in the journal Gerontology found a connection between increased leg power and slower cognitive ageing, suggesting that “stronger legs are linked to healthier brain ageing, both structurally and functionally. While the exact reason is unknown, combining strength and cardio exercises with sports like tennis can reap these benefits.

50s focus: Discover walking

If you’ve been a dedicated runner for decades, it may be time to consider a lower-impact option like power walking to reduce the strain on your joints. Many people by this age have experienced injuries that limit their ability to exercise, but walking is a great alternative, especially for those with knee issues. While walking may take longer to cover the same distance as running, the American Heart Association notes that it can be just as effective in reducing the risk of certain diseases, making it a great option for this stage of life.

Workout for the 60s

Exercise is the solution to boosting your energy levels, especially in your 60s, which is the most crucial decade for physical activity. Focus on exercises that promote independence and functional ability. Aim for a consistent routine that includes cardio walks, bodyweight exercises like situps, pushups, and wall sits, and 1-2 Pilates or yoga classes weekly. Consistency and proper form are essential. Avoid high-intensity exercises that may lead to injury, and prioritize sustainable, low-impact activities that support overall health and well-being.

60s focus: Reduce the impact

Minimal-impact training is a gentle and effective way to exercise without putting excessive strain on the musculoskeletal system. This type of training emphasizes resistance exercises that are low in impact, such as swimming, rowing, using an elliptical machine, spinning, and core exercises done in a stationary position. These exercises are important for individuals in this age group, as they help strengthen the aerobic system and core, which are critical for maintaining overall health and addressing age-related declines in certain organ functions.

60s focus: Work your muscles

Women in their 60s can significantly benefit from incorporating weightlifting into their routine twice a week. A study published in the Journal of the American Geriatrics Society found that older women who participated in regular strength and resistance training experienced fewer lesions in the white matter of their brains, indicating better preservation of memory and cognitive function. Notably, those who only strength-trained once a week did not experience the same benefits. Strength training is important for both physical and mental health, as “Strong is smart and smart is strong.”

Workout for the 70s

It is recommended that both men and women in this age group incorporate bodyweight training with assistance into their fitness routine. This can be achieved by working with a fitness trainer, using resistance bands, or trying the TRX suspension system. Balance exercises that challenge coordination are important, as they help maintain independence, strength, cognitive awareness, and mobility. It is also advised to allow ample time for recovery between exercises and aim for low-impact cardio sessions at least three times a week.

70s focus: Stick with safe cardiovascular movements

It’s essential to prioritize safe and effective cardio exercises that target visceral fat, the harmful fat that accumulates around the midsection, during this decade and beyond. Additionally, continue strength training to improve balance, prevent falls, and maintain independence. Focus on building a strong foundation by developing robust shoulders, spine, and core muscles. Furthermore, maintain strong legs, heart, and lungs through regular walks or hikes, which will also support brain function, promote a lean and trim physique, and prevent injuries.

Workout for the 80s

Nearly any activity you do will be good for your mind and body. Engaging in various activities can benefit both your mental and physical well-being. In particular, resistance training is crucial for maintaining muscle strength and should be a priority. Consider incorporating strength-training exercises into your routine, such as using machines at your local gym like leg extension or cable pull, to help preserve muscle strength and overall health.

Whether you’re soaking up the sun at the beach or by the pool, or simply striving to feel your best, make sure to nourish your body with fresh, seasonal produce. Summer offers a vibrant array of fruits and vegetables bursting with antioxidants, nutrients, and hydrating properties to refresh your body during the sunny days. While no single food can guarantee weight loss, swapping high-calorie options for low-calorie alternatives can help tip the scales in your favour. Focus on incorporating nutrient-dense foods, which are naturally lower in calories, to boost your overall health and support your weight loss goals. Consider adding these 10 nutrient-packed foods to your diet to help you glow from the inside out.

1. Berries

Whether you’re a fan of blueberries, blackberries, raspberries, or strawberries, these summer berries are a nutritional powerhouse. Compared to other fruits like bananas and mangoes, berries are lower in calories and packed with essential vitamins and minerals. One of the standout benefits of berries is their high fibre content – a single cup of raspberries provides a whopping 8 grams of dietary fibre, meeting nearly a third of the daily recommended intake for women and 20% for men. This high-fibre content helps keep you feeling fuller for longer, reducing the urge to graze between meals. Additionally, berries are bursting with antioxidants, vitamin B, and vitamin C, making them a nutritious and delicious addition to your summer diet.

2. Cucumbers

Cucumbers are the perfect summer refresher, providing instant hydration in the sweltering heat. With a mere 16 calories per cup (150g) of sliced cucumbers, they’re a guilt-free addition to soups, smoothies, and salads. Comprising an impressive 95% water content, cucumbers not only quench our thirst but also offer an array of health benefits, including antioxidant and anti-inflammatory properties. Their refreshing crunch and nutritional profile make them an ideal summer snack.

3. Grilled Skewers

Fuel your weight loss journey with lean proteins like chicken, fish, poultry, beef, and lamb, which are packed with amino acids like leucine. These nutrients play a crucial role in preserving lean muscle mass and torching body fat. Take advantage of the warm weather and fire up the grill to enjoy delicious skewers loaded with lean meats, colourful veggies, and even sweet fruits. Try adding homemade Old Bay seasoning to your meats or veggies for a savoury twist. This mouthwatering combination will not only satisfy your taste buds but also support your fitness goals.

4. Peas

Peas are a nutritional powerhouse, boasting exceptionally high levels of protein and iron, making them an excellent alternative to meat, which is often laden with calories and saturated fat. By opting for peas, you can boost your protein intake while avoiding the excess calories and fat found in traditional meat sources.

5. Peaches

Indulge in the sweetness of summer with peaches, a juicy and nutritious fruit that’s perfect for satisfying your cravings. With only 39 calories per medium-sized peach, you can enjoy the sweetness without the guilt. Peaches are also a rich source of essential vitamins and minerals, including potassium and vitamin C, providing 15% of the daily recommended intake. Additionally, the antioxidant beta-carotene, responsible for its warm golden colour, is converted into vitamin A in the body, supporting healthy vision and eye well-being.

6. Pineapple

Pineapple is a nutrient-dense summer fruit that’s bursting with vitamin C and potassium. While it’s naturally sweet and quickly satisfies your cravings, it’s important to savour it mindfully due to its high sugar-to-calorie ratio. But pineapple’s benefits extend beyond its sweetness! The stem of this juicy fruit is a rich source of bromelain, a potent compound with anti-inflammatory properties that can benefit your overall health. Plus, pineapple makes a great accompaniment to your favourite entrees, adding a sweet and tangy twist to your meals.

7. Peppers

Peppers are incredibly versatile vegetables and are a nutritional powerhouse, packing a mere 37 calories per medium pepper, along with an impressive 1 gram of protein, 2.5 grams of fibre, and only 5 grams of natural sugar. Need a simple way to supercharge your veggie intake? Try stuffing peppers with your favourite ingredients – they’re the perfect companion to any meal and can be easily incorporated into your daily diet.

8. Tomatoes

Summer is the perfect time to indulge in juicy and sweet tomatoes, which are at their peak ripeness. With only 32 calories per medium tomato, you can enjoy them guilt-free. Tomatoes are also packed with nutrients, including 2 grams of fibre, vitamin C, potassium, and lycopene, a powerful antioxidant that helps shield your skin from sun damage.

9. Watermelon

Watermelon is a great summer refresher, comprising an impressive 92% water content that quenches your thirst and satisfies your hunger without adding excess calories. This nutritious fruit is also packed with powerful antioxidants like lycopene and vitamin C, which not only boost your micronutrient intake but also help protect your body from harmful free radicals. Enjoy watermelon as a guilt-free, hydrating treat for the warmer months.

10. Zucchini

Zucchini is a culinary chameleon, effortlessly adapting to various summer recipes, from savoury grilled sides to sweet baked goods like zucchini bread. Its mild flavour makes it easy to absorb the flavours of any seasonings or ingredients you add. What’s more, a single cup (150g) of sliced zucchini boasts an impressive array of health benefits: only 17 calories, 3 grams of carbs, and a rich supply of potassium, vitamins A and C, and calcium.

Running is one of the most accessible and effective forms of exercise, offering numerous benefits for both the body and mind. Whether you’re looking to improve your fitness, clear your mind, or simply enjoy the outdoors, running is a great way to achieve your goals. This guide will provide you with everything you need to know about running, from getting started to staying motivated and reaping the long-term rewards.

Why Running? The Benefits Explained

Running is a full-body workout that engages your muscles, heart, and lungs, making it an excellent cardiovascular exercise. Here are some of the key benefits:

• Improved Cardiovascular Health: Running strengthens your heart, increases blood circulation, and lowers the risk of heart disease. It’s an efficient way to keep your cardiovascular system in top shape.
• Mental Health Boost: Running is known to release endorphins, the body’s natural mood elevators. It can help reduce stress, anxiety, and symptoms of depression, providing a sense of well-being.
• Weight Management: Running burns calories and can help you maintain or lose weight. It’s a versatile exercise that can be adapted to different fitness levels, making it ideal for anyone looking to manage their weight.
• Strengthened Muscles and Joints: Regular running strengthens the muscles and joints, particularly in the legs and core. It also improves bone density, reducing the risk of osteoporosis as you age.
• Increased Stamina and Endurance: As you continue to run, your stamina and endurance naturally improve. This not only benefits your running performance but also enhances your overall physical capacity for other activities.

Getting Started: A Beginner’s Guide

Starting a running routine can be intimidating, but with the right approach, it can be enjoyable and sustainable. Here’s how to begin:

1. Start Slow: If you’re new to running, it’s important to ease into it. Start with brisk walking and gradually introduce short intervals of running. Over time, increase the duration of your running intervals until you’re able to run continuously.
2. Invest in Good Shoes: A good pair of running shoes is crucial to avoid injuries. Visit a specialty store to get fitted for shoes that match your foot type and running style.
3. Set Realistic Goals: Whether it’s running for 20 minutes without stopping or completing your first 5K, setting achievable goals will keep you motivated. Track your progress and celebrate small victories along the way.
4. Listen to Your Body: Running is physically demanding, so it’s important to pay attention to how your body feels. If you experience pain, especially in your joints, take a break and consider consulting a healthcare professional.
5. Warm-Up and Cool Down: Always start your run with a warm-up to prepare your muscles and end with a cool-down to help your body recover. Stretching post-run can also prevent muscle soreness.

Staying Motivated: Tips to Keep Running

Maintaining motivation can be challenging, especially as the initial excitement wears off. Here are some tips to help you stay on track:

• Find a Running Buddy: Running with a friend can make the experience more enjoyable and hold you accountable. You can encourage each other and share your progress.
• Join a Running Group: Many communities have running groups that cater to different levels. Joining a group can provide structure and a sense of community, making running more social and fun.
• Track Your Progress: Use apps or a running journal to track your runs, including distance, time, and how you felt. Seeing your improvement over time can be a great motivator.
• Mix It Up: Avoid monotony by varying your routes, trying different types of runs (e.g., interval training, hill runs), or participating in fun runs or races. Keeping your routine diverse will keep you engaged.
• Reward Yourself: Set milestones and reward yourself when you achieve them. Whether it’s a new piece of running gear or a relaxing massage, rewards can keep you motivated to push forward.

Long-Term Success: Making Running a Lifestyle

To make running a lasting part of your life, it’s important to view it not just as a workout, but as a lifestyle choice. Here’s how to integrate running into your routine:

• Consistency is Key: Make running a regular part of your week, whether it’s three times or five times a week. Consistency will lead to steady progress and make running a habit.
• Balance with Rest: Incorporate rest days into your routine to allow your body to recover. This will prevent burnout and reduce the risk of injury.
• Cross-Training: Complement your running with other forms of exercise like cycling, swimming, or strength training. Cross-training improves overall fitness and can enhance your running performance.
• Stay Inspired: Follow running blogs, podcasts, or social media accounts for inspiration and tips. Learning from others’ experiences can keep your passion for running alive.

Conclusion

Running is a powerful tool for improving your physical and mental health. With the right mindset and approach, it can become a rewarding and enjoyable part of your daily routine. Whether you’re running to stay fit, clear your mind, or push your limits, the benefits are endless. So lace up your shoes, hit the pavement, and discover the transformative power of running!

Breathing is an automatic bodily function that we tend to take for granted unless an issue arises. From the moment we’re born, we instinctively know how to breathe, and many people go about their daily lives without giving it a second thought. However, breathing efficiently requires the coordinated effort of the lungs, diaphragm, and intercostal muscles, according to a pulmonologist. When one of these components isn’t functioning properly, breathing can become labored. It’s only when we experience problems like asthma, breathing conditions, or panic attacks that we become aware of our breath. In this article, we’ll explore the importance of breathing, warning signs of dysfunctional breathing, and tips on how to maintain healthy lungs and improve your breathing.

Signs you’re breathing wrong

While breathing is a natural process that occurs without conscious thought, there are certain red flags to be aware of, according to an allergist and immunologist. If you experience difficulty taking a deep breath, gasping for air, or struggling to finish sentences due to breathlessness, it may indicate a breathing problem. Additionally, coughing or wheezing can also be warning signs of trouble. Being mindful of these symptoms can help you identify potential issues and seek medical attention if necessary.

1. You overthink your breathing

According to a head and neck surgeon, one common error people make is overanalyzing their breathing. This can lead to unnecessary anxiety and even trigger shortness of breath. Remember, breathing is an innate process that you’ve been doing effortlessly since birth. Have faith in your body’s ability to breathe naturally and avoid overthinking it – you’re already an expert at it!

2. You mostly breathe through your mouth

Another common mistake is breathing through your mouth instead of your nose, which can lead to issues. Nasal breathing is ideal as it filters out toxins, and allergens, and humidifies the air. Mouth breathing, done by 30-50% of adults, especially in the morning, increases the risk of dry mouth and potentially life-threatening asthma. However, mouth breathing may be necessary for those with nasal obstructions due to allergies, sinus infections, or nasal polyps. If you struggle to breathe through your nose most of the time, consult an ENT specialist to address the underlying issue.

3. You don’t exhale completely during exercise

During exercise, people often tense their shoulder and neck muscles, restricting their breathing efficiency. To improve this, a simple solution is to focus on nasal inhalation and oral exhalation while working out. By consciously breathing in through your nose and out through your mouth, you can achieve balanced respiration and optimize your breathing efficiency during exercise.

4. You have poor posture

Slouching or poor posture can compress the chest cavity, restricting the diaphragm and intercostal muscles’ movement, leading to shallow or rapid breathing instead of deep, full breaths. By maintaining an upright posture, you can improve your breathing efficiency and take slower, deeper breaths that fill your lungs more effectively.

5. You suck your belly in when you breathe

Sucking in your stomach while breathing restricts the diaphragm’s movement, limiting airflow. To avoid this, relax your abdominal muscles, allowing your body to expand naturally during inhalation. When you breathe in, your rib cage and belly should expand outward, and as you exhale, your belly should retract inward. To check your technique, place your hand on your belly; it should move outward as you inhale and inward as you exhale. This ensures you’re breathing efficiently and getting enough air.

6. You breathe in pollution

Many people unwittingly breathe in air pollution, even in their own homes. This can lead to airway irritation and reduced oxygen transport from the lungs to the blood. To avoid this mistake, it’s crucial to be aware of the air quality both inside and outside and strive to be in well-ventilated, clean environments. Consider using an air purifier to minimize your exposure to air pollution and promote healthier breathing.

How to breathe better

Improve your breathing by identifying and correcting common errors. Pay attention to your posture, breathe nasally, and address the additional mistakes mentioned earlier. By making these simple adjustments, you can develop healthier breathing habits and enhance your overall well-being.

Once you’ve done that, you can consider the following steps, which will help you breathe easier.

1. Exercise regularly

A healthy lifestyle is the key to proper breathing. Regular exercise not only boosts lung capacity, allowing for more efficient oxygen intake but also helps with weight management. Maintaining a healthy weight is crucial, as excess weight can restrict lung expansion and increase the risk of breathing conditions like obstructive sleep apnea, exacerbating symptoms. By prioritizing a healthy lifestyle, you can optimize your breathing and overall well-being.

2. Don’t smoke

Avoiding smoking is crucial to improve lung health, as it can severely damage lungs and hinder oxygen absorption into the bloodstream. Smoking is a significant risk factor for Chronic Obstructive Pulmonary Disease (COPD), a progressive lung disease that causes shortness of breath, fatigue, and wheezing. COPD, which includes emphysema, affects nearly 400 million people worldwide, with many more potentially undiagnosed. Quitting smoking and minimizing exposure to pollutants can help protect lung health and prevent COPD.

3. See your doctor for any issues

It is important to seek professional help if you suspect you have airborne allergies. Getting tested, diagnosed, and treated by an allergist can make a significant difference. Uncontrolled allergies and asthma can lead to chronic lung inflammation, scarring, and even fatal consequences. Additionally, if you experience persistent nasal congestion or shortness of breath, don’t hesitate to consult your doctor. Taking control of your symptoms and seeking medical attention can help prevent long-term damage and ensure effective management of your condition.

Enjoying sports at home doesn’t need to be expensive. With the rise of home-based sports activities, finding frugal ways to bring the game home is increasingly popular, especially in the current year.

Setting Up Your Space

Creating a sports-friendly area at home involves thoughtful planning and smart utilization of available space. Here’s a more detailed approach to achieving this on a budget:

1. Assess Your Available Space: Start by evaluating the space you have. Consider different areas like a garage, basement, backyard, or even a spare room. Measure the dimensions to understand what can be accommodated.
2. Define the Purpose: Determine what sports activities you intend to do. Different sports require different amounts of space and types of surfaces. For instance, yoga needs less space and a soft surface, while a mini-basketball court would need more room.
3. Safety First: Safety is paramount. Ensure the space is free of hazards such as sharp objects or slippery surfaces. Use protective mats or padding if necessary, especially for high-impact activities.
4. Multipurpose and Compact Equipment: Opt for equipment that is versatile and doesn’t take up too much space. Foldable or multi-purpose gear can be stored easily and used for various exercises.
5. DIY Solutions: Get creative with DIY solutions. You can use household items for weights or resistance bands. Wall markings or homemade signs can create a sports ambiance.
6. Aesthetic and Motivation: The environment plays a key role in motivation. Consider decorating the space with posters, motivational quotes, or painting it in vibrant colors.
7. Budget-friendly Flooring: Flooring can be crucial for some sports. Use affordable options like foam tiles or repurposed mats which are kind to your joints and wallet.
8. Ventilation and Lighting: Good ventilation is important, especially for high-intensity workouts. Natural light can be energizing, but if that’s not an option, ensure adequate artificial lighting.
9. Technology Corner: Set aside a small area for your tech needs like a laptop, tablet, or smartphone, especially if you are using online guides or virtual classes.
10. Feedback and Improvement: Finally, use the space and then think about what works and what doesn’t. Be open to making changes to enhance your experience.

Remember, the goal is to create a functional, safe, and inspiring sports area that aligns with your interests and space constraints. With a bit of creativity and planning, you can have an effective sports setup at home without overspending.

Affordable Equipment and Gear

When selecting budget-friendly sports equipment for a home setup, consider the following options:

• Weightlifting Bench: Look for durable, high-capacity benches like the REP Fitness FB-5000, which is under $250 and supports significant weight.
• Squat Stand: The Titan T-3 Series Tall Squat Stand, priced under $350, offers a compact and sturdy option, supporting up to 1,000 pounds and including a pull-up bar.
• Barbell: For around $200, the Living.Fit Chrome Barbell is a versatile choice for various exercises like weightlifting and powerlifting.
• Golf Mat: Even on a budget, you can find options that deliver a true-to-life golfing experience, giving you the real feel of the course without the high cost.

By carefully selecting equipment, you can create a diverse and effective home sports environment without overspending.

Utilizing Technology

Enhancing Home Sports Experiences: Technology has revolutionized how we can enjoy sports at home. Advanced apps and online resources bring professional coaching and training programs right into your living room. They offer personalized workout plans, progress tracking, and even virtual competitions, making it easier to stay motivated and engaged.

Budget-friendly Tech Options: For those on a budget, there are affordable or free apps that provide a range of functionalities, from workout routines to sports simulations. Websites offering free instructional videos and forums for advice can also be invaluable resources.

DIY Sports Solutions

Creative Home-based Sports Activities: DIY solutions can be both fun and budget-friendly. For example, you can create a mini-golf course in your backyard using household items, or design agility drills using cones made from recycled materials.

Recycling and Repurposing: Emphasizing sustainability, materials such as old tires, ropes, and even bottles can be transformed into exercise equipment. This approach not only saves money but also contributes to environmental conservation.

Community and Online Resources

Leveraging Local and Online Communities: Local sports clubs and community centers often offer affordable or even free resources for sports enthusiasts. 

These can include equipment lending programs or community events. Online, there are numerous forums and social media groups where you can find tips, second-hand equipment, or even partners for virtual competitions.

Maintaining Engagement and Motivation

Staying Motivated: Setting achievable goals and tracking your progress is key to staying motivated. Celebrate small victories and use apps or online platforms to share your achievements. Regularly varying your sports routine can also keep things interesting and challenging.

Incorporating sports into your home life doesn’t have to be expensive. With creativity, technology, and community resources, you can enjoy a variety of sports activities without stretching your budget.