If your go-to legs workout just isn’t making you feel the burn like it used to, this 10-minute challenge will bring new life to leg day. Developed for SELF by certified personal trainer Lisa Tanker, it hits all of the major muscle groups in your lower body for a well-rounded but tough-as-hell routine.”This workout is made up of simple but very effective moves,” says Tanker. “Squat and lunge variations are great for strengthening the legs and glutes, which are muscles you need for every day activities from walking to standing.” By keeping major muscle groups like your quads, hamstrings, and glutes strong, you’ll be less prone to falls and injuries, she explains.Plus, working your lower body not only has strength-building benefits, but it also plays a big role in how many calories your body burns at rest. “The leg and glute muscles are some of the largest muscles in the body, so working these muscles is great for boosting your metabolism and burning calories,” says Tanker. The more muscle mass you have, the more energy your body uses at rest, which translates to more calories burned when you’re doing nada. Since the muscle groups in your lower body are large, they’re big contributors.The best part? You can work toward these benefits in just 10 minutes, using minimal equipment. Here’s your game plan.Here’s How To Do This Workout:Workout summary:Step Up With Knee Lift — 10 reps each sideReverse Lunge — 10 reps each sidePlié Squat — 20 repsCurtsy Lunge With Side Kick — 10 reps each sideGlute Bridge — 20 repsRest for 45 seconds, then repeat this circuit one more time.If you want to incorporate more cardio into this legs workout, do five burpees between each exercise (here’s what proper form looks like). You can also hold a 5- to 10-pound dumbbell in each hand during the first three moves to give your muscles an extra challenge.Equipment needed: A small step or box (optional: set of 5- to 10-pound dumbbells)Here are some helpful GIFs to get you started.1. Step Up With Knee LiftShare via PinterestWhitney Thielman Stand in front of a box or step, about one foot away.Step up with your left foot and drive your right knee up towards your chest. “Make sure to bring the opposite knee to 90 degrees and really squeeze the glute of the standing leg at the top of the step,” says Berry.With control, step your right foot back to the starting position and follow with your left foot.That’s 1 rep; do 10, then repeat with the other leg.2. Reverse LungeShare via PinterestWhitney ThielmanStart in a standing position with your feet about shoulder-width apart.Inhale as you step backwards with your left foot. Land on the ball of your left foot and keep your heel off the ground.Now bend your knees creating two 90-degree angles with your legs. Aim to have your back knee hovering about three to six inches off the ground. Keep your shoulders directly above your hips and your chest upright.Now push through the heel of your right foot to return to standing.That’s 1 rep; do 10, then repeat with the other leg.3. Plié SquatShare via PinterestWhitney ThielmanStand with your feet wider than shoulder-width apart, toes pointing outward.Bend your knees to drop into a squat, so your thighs are parallel to the ground.Drive through your heels to return to standing.That’s 1 rep, do 20.4. Curtsy Lunge With Side KickShare via PinterestWhitney ThielmanStand tall with your feet hip-width apart.Step your left leg diagonally behind your right leg and bend your knees to lower into a lunge.Push through your right heel to stand, and sweep left leg out to side.That’s 1 rep; do 10, then repeat with the other leg.5. Glute BridgeShare via PinterestWhitney ThielmanStart on your back with your knees bent and arms in low V by your hips. Your feet should be about hip-distance apart with your heels a few inches away from your butt.Push through your heels to lift your hips up while squeezing your glutes. Try to create one diagonal line from your shoulders to your knees.Pause for 1-2 seconds, then lower back down.That’s 1 rep, do 20.You may also like: The Ultimate Fat-Burning, Butt-Lifting Workout You Can Do At Home
A Guide to Better Scalp Care
It is frequently easy to disregard the things that we cannot see. With scalp care, for instance, most people simply adopt the habit of shampooing their hair regularly. Some wash their scalps—and hair—daily while others prefer to do so every other day. Depending on your preference, you might even do the washing only once a week.
Nevertheless, beauty experts assert that it is essential to have a better scalp care routine. The scalp is a literal extension of your face and disregarding its condition can easily lead to several conditions including itching, dryness, and irritation—and dandruff. A dirty, uncared-for scalp can potentially become a breeding ground for unwanted parasites like lice, or even cause unnecessary hair loss.
But what does the scalp do for us and why do we need to take better care of it?
The scalp is not different from the skin in the body. Although it grows thicker and longer hair than all the other parts of the body, it is anatomically the same as all the other areas in the human body. The scalp, however, has more oil glands, 100,000 hair follicles, and five levels—or layers—of tissue.
The scalp’s sebaceous glands produce sebum or oil which, then, helps determine the condition of the hair and the scalp’s skin. The specific production of sebum is different from individual to individual. The scalp does not simply provide us with hair. It also protects our skull from infection and trauma. Regular scalp care, then, is important as this promotes both the healthy hair growth and scalp protection.
When questioned about the best scalp care routine, Michelle Henry, a dermatologist, says that a healthy scalp must not have any problems. “We shouldn’t see redness, we shouldn’t see irritation, and we shouldn’t see a lot of scales or buildup. It should not feel tender and it should not have an odor,” she shares. Henry adds that it is always best to consult a dermatologist if you experience any of these scalp conditions.
Scalp care is similar to the overall skin care regimen. The scalp must always be clean, replete of dirt, debris, and oil. Nonetheless, it is also essential to let it stay hydrated. Like with skin hydration, hydrating your scalp must be dependent on the type of scalp you have. For instance, if you have dry scalp, it is recommended that you avoid over-stripping it with scrubbing.
Shampoos and hair conditioners are dependent on the type of scalp you have. If you have an oily scalp, you can use sulfate-free shampoos. You can even purchase a shampoo that exfoliates your scalp. One with sea salt can work wonders. Those with dry scalps, however, must use a scalp toner which helps moisturize the scalp. A moisturizing shampoo and conditioner can also help.
Scalp care is as important as overall skin care. Longer and thicker hair can be achieved when the scalp is allowed to remain healthy, clean, and moisturized. Depending on the type of scalp you have, however, you should only choose products that are entirely right for you.
Sedentary Lifestyle Can Abruptly Damage Your Health
Having a sedentary lifestyle can quickly damage your health as it can lead to serious issues like diabetes, heart disease, and high blood pressure.
Massive and prolonged lockdown protocols in the US have forced many to adopt a sedentary lifestyle. The need to limit COVID-19 transmission led a lot of citizens to spend more time sitting at home and forego daily commutes. According to experts, most Americans are now spending a daily average of six (6) hours sitting as compared to the daily average of four (4) hours prior to the COVID-19 outbreak.
Most citizens, even the typically active ones, are now adhering to a more sedentary lifestyle with physical activity dropping to almost one-third of pre-pandemic times. Those who used to be sedentary became even more sedentary, as well, asserts a recent research published in the Psychiatry journal.
These alarming trends stipulate, then, that the average American has a more sedentary lifestyle at present as compared to any other period in history. “We have definitely seen instances of increased sedentary behavior, especially with more people at home during lockdowns, and more unemployment,” mentions Dr Richard Yoon, orthopedics chief at Jersey City Medical Center. “Not only the physical effects but also the mental challenges posed by the pandemic have taken their toll. And I have seen that some of my patients are less active and visiting the fridge more often because of the loss of their old routines,” Yoon adds.
An increased sedentary lifestyle leads to several health issues including heart disease, weight gain, diabetes, and even death. The prevalent trends of work-from-home (WFH) arrangements and distance learning schemes further exacerbate the problem.
“It definitely takes less time for an unhealthy lifestyle to take hold than an active, healthy one. Once you get into a routine of not doing much, you can start feeling the effects right away,” Yoon points out. “Muscle breakdown can start in as little as 24 hours, and aches and pains start to creep in,” he stresses.
Furthermore, sitting all day can even lead to an increased experience of back pain which, then, encourages people to perpetuate a more sedentary lifestyle. People who do not feel well tend to decrease their physical activities and the tempting idea of staying immobile takes hold.
“Sedentary behavior and lifestyle have a very strong link to the development of back pain,” asserts Dr Medhat Mikhael, a pain management specialist at the Spine Center of the MemorialCare Orange Coast Medical Center. “Weight gain that puts a load on the spine and weakened abdominal and back muscles together with weakened ligaments would lead to further load on the spine,” he continues. “All of these effects and changes would create a vicious circle of back pain and further physiological and mechanical deterioration of the spine.”
The vicious cycle that results from adopting a sedentary lifestyle gets further supported by the gradual appearance of different health issues as more and more Americans follow the lockdown protocols mandated to stop the spread of COVID-19. However, there is a need to exert some effort, even when remaining at home, so that this sedentary lifestyle does not take hold—and encourage the onset of several physical and mental issues.
Maintaining a Healthy Lifestyle During the Holidays
It is essential to maintain a healthy lifestyle. This becomes particularly difficult during the Christmas holidays when food becomes overflowing and simultaneous celebrations sway you toward overindulging your palate.
Experts stress that it is important to focus on having a healthy lifestyle during the upcoming holiday season. Harvard’s Medical School fellow, Dr Beth Frates, provides us with several tips on how to maintain a healthy lifestyle during the year-end celebrations.
Dr Frates mentions the necessity of maintaining your workout routine. She points out that people tend to forget their exercise routines during stressful situations. To halt such drastic decisions, however, she recommends integrating a new activity. People get easily stimulated when they are presented with new activities. She adds that it is also helpful to request for exercise-related gifts or even opt for holiday celebrations that allow you active participation. Playing a simple game with the family, for example, can provide you with the opportunity to physically exert yourself.
It helps to maintain your habits, as well. Dr Frates stresses the need to track your routine. A healthy lifestyle cannot be easily attainable without the conscious effort to control what you do. Hence, recording what you eat and drink during every meal is beneficial. Keeping a record of your daily exercise routine is essential, as well. She says that your logbook permits you to measure your efforts and also allows you to approximate the level of indulgence you can appropriate for yourself during the holidays.
Dr Frates also shares that it is crucial to have a proper mindset. Maintaining a healthy lifestyle cannot be done without changing your point of view. A positive outlook in life is essential. Thus, it is best to throw away all the negative thoughts and pursue only the good vibes that typically accompany the holiday celebrations. Spending time with your family and loved ones can provide you with this, as well.
Food, she says, is an integral part of the upcoming celebrations. However, we should not forget that Christmas and New Year are both centered on new beginnings, as well. Hence, focusing on beneficial modifications and resolutions should be looked into. Banishing undesirable habits, addictions, and even people can greatly help shape—and maintain—a healthy lifestyle. Infusing yourself with good thoughts and plans can further contribute, as well. Allow yourself to discover new things, as well. Find loved ones to do outdoor activities with.
Finally, Dr Frates points out that overindulging yourself during this holiday season can still be a possibility. However, you shouldn’t limit yourself to your maintenance of a healthy lifestyle. Allow yourself to enjoy. The Christmas season is a time of celebration which specifically allows you to relax and be with your loved ones. It is the moment when you get to let your hair down and simply be yourself. She stresses that slipping up on your exercise routine, for instance, shouldn’t be a cause for worry. You can always start again, she adds.
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