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Flat Stomach: 6 Simple Exercises You Can Do While Sitting

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Flat Stomach: 6 Simple Exercises You Can Do While Sitting!

Sitting down for too long can be damaging to your health and your waistline. However, most jobs require us to sit at desks for hours everyday or at school. While it is important to exercise, getting time off busy schedules to work out can be quite tricky for most people.

That’s why we have combined this list of exercises you can do while sitting at your desk but still get the amazing results you are aiming for.

Here is a list of exercises you can do while sitting at your desk

Here is a list of exercises you can do while sitting at your desk

Aside from being beneficial for your health, these exercises should also give you a much needed energy boost for the rest of the day.

  1. Knee-to-chest lift

How to do it:

Sit with you back straight and not touching the back of your chair. Keep your feet on the ground and as wide apart as your hips. As you exhale, lift your right knee to your chest. Hold a few seconds before slowly releasing your foot to the ground while breathing out. Now, do the same with your left leg.

Repeat 20–30 times on each leg.

This exercise helps you burn fat, improves your metabolism, and strengthens your abdominal muscles.

  1. Double knee lift

How to do it:

Straighten your back and hold each side of the chair with both hands. Then, hold your legs together and bring both knees simultaneously against your chest. Keep your stomach muscles tense and slowly lower your legs without touching the ground before lifting them again.

Repeat 10–20 times.

This exercise works your stomach muscles in an effective yet gentle manner.

Read also: These 6 Exercises Can Help You If You Suffer From Knee, Foot Or Hip Pain

  1. Double knee lift with side bends

How to do it:

Sit on the edge of your chair with your back straight. Hold your chair firmly with both hands so that you’re sitting on one glute. Hold your knees and lift them to your chest and then lower your legs without touching the ground before lifting again.

Repeat 10–20 times on each side.

This exercise is perfect for those who want to trim a little at the waist.

  1. Bends

How to do it:

Keep your feet on the ground and lift your arms to shoulder height. Then, twist right and stretch forward to touch your left hand to your right foot. Hold the position for a few seconds before returning to the starting position. Then do the same motion on the other side.

Repeat 20–30 times and change sides between each bend.

This exercise burns fat on both your hips and stomach.

  1. Body lift

How to do it:

This exercise requires a stable chair with armrests. Hold the armrests firmly and then stretch your arms while lifting your entire body from the chair so that your legs are in the air. While hanging in the air, raise your knees to your chest and try to hold the position for 15 seconds. Then slowly lower yourself and breathe.

Repeat four times.

This exercise burns fat effectively and gives you a well-toned back, shoulders, and stomach.

  1. Knee-to-elbow life

How to do it:

Sit down on your chair with your back straight without touching the back of the chair. Place both your hands on the back of your head. Then, lift your right knee and try to touch your left elbow. Return to your original position and repeat with your left knee and right elbow.

Do four sets of 15 lifts on each side.

This exercise is very good for your abs. Just make sure your knee touches your elbow.

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3 Activities That Can Help You Manage Arthritis Pain

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3 Activities That Can Help You Manage Arthritis Pain

Arthritis can cause substantial joint pain. Thus, patients with this condition often struggle to stay active. That’s understandable. It’s difficult to move around when your joints ache. However, if you have arthritis, it is actually very important to exercise regularly. Some experts even consider exercise to be the most effective arthritis treatment that doesn’t require patients to take drugs.

That said, you shouldn’t jump straight into a new fitness routine if you have arthritis. It may not be safe to perform certain exercises. Use direct access to physical therapy to coordinate with an expert that can help to develop a workout plan that fits your needs and abilities.

The types of activities they recommend will vary on a case-by-case basis. In general, though, the exercises will belong to one of the following categories:

 3 Activities That Can Help You Manage Arthritis Pain

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1. Aerobic

Aerobic exercise is good for everyone because it promotes cardiovascular health. It’s particularly important for arthritic patients because it also promotes weight loss.

When you lose weight, the amount of stress your joints are under reduces. Staying active and adhering to a fitness plan will help you not only achieve a healthy weight, but also maintain it.

 3 Activities That Can Help You Manage Arthritis Pain

Credit: WikiHow.com

2. Range-of-Motion

Range-of-motion exercises typically involve simple movements designed to help reduce joint stiffness. An example would be rolling your shoulders backwards repeatedly. These exercises are ideal for patients with limited mobility because they can be performed easily and anywhere.

 3 Activities That Can Help You Manage Arthritis Pain

3. Strengthening

Your muscles protect your joints. Thus, it’s very important for people with arthritis to focus on exercises that strengthen muscles.

This usually involves some form of resistance exercise, such as lifting weights or doing push-ups. Again, you shouldn’t attempt such a routine on your own without speaking with your doctor and a professional first. Lifting weights is dangerous for anyone without the proper experience and information.  By coordinating with a professional, you’ll avoid injuring yourself.

You should also stick to a low-impact activities that are easier on your joints. For instance, walking or jogging is a lot better for an arthritic person than sprinting through rocky terrain.

Applying heat to your joints before working out can also help prevent stiffness later. Apply cold packs to your joints after exercising to reduce inflammation. Of course, you should also stop working out if you feel yourself getting too tired or experiencing too much pain.

That’s less likely to happen if you develop a fitness plan with expert help first. Again, exercise offers major benefits to arthritic people. You’ll get the most benefits when you work out safely.

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Young Girls Who Met In Hospital Reunite For “Survivors” Photo-shoot

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Young Girls Who Met In Hospital Reunite For “Survivors” Photo-shoot

Two years after beating cancer, four young girls reunited for a celebratory photoshoot, and the pictures are all sorts of incredible. McKinley, Chloe, Ava, and Lauren, were all diagnosed with cancer and were treated at Johns Hopkins All Children’s Hospital in St. Petersburg.

The little girls all had different types of cancer, but they all met when being treated in the same ward. The four instantly became very close friends and spent as much time with each other as they could while going through treatments.

Lauren’s mom, Shawna Glynn, said, “She’s three years old and doesn’t have any hair, but all her friends in the hospital look the same way. So it kind of gave her some normality.”

“It was just always a breath of fresh air to see a familiar face, and to know that she wasn’t alone in there.” Another mom added.

The girls’ close relationship also helped their parents cope a little better, dealing with such a trying period in not just their kids’ lives, but theirs as well.

Read also:  Nurse Adopts Abused Baby On Brink Of Death, Later Discovers She Has A Twin.

“From the standpoint of a mom, too, having other moms to relate to has been phenomenal. Just to have other people going through it at the same time as us.” Karen Moore, McKinley’s mom said.

“It gives me chills, it makes me want to cry. I mean, I love these kids as if they were my own, for sure. They’re awesome.” Paige Ward, a nurse at Johns Hopkins who took care of all the girls explained.

They may be just little girls, but the hurdles they have been able to overcome at such tender ages are incredibly amazing. What’s even more special about their story, is the beautiful friendship they have all been able to build while fighting such tough battles.

The girls have all beaten cancer, with Lauren finishing her treatment not too long ago and set to start kindergarten soon. The girls are also happy that they now have their long hair back as well and are planning to have their reunions every year.

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If You Get Swollen Feet Because Of the Heat, These Tips Can Change Your Life

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If You Get Swollen Feet Because Of the Heat, These Tips Can Change Your Life

We all love the warm weather, this means more time outdoors, glowy tans and generally much more human friendly conditions. However, this also means swollen ankles/feet for some of us! Fortunately, there are some remedies that can give your feet some relief.

The first obvious treatment for swollen legs is raising your legs above heart level. Sitting back and elevating your feet for about one hour should be enough to reduce benign episodes of heat swelling. You could also try wearing support or compression socks moving around and massaging your ankles to increase circulation.

swollen legs

swollen legs

Common Causes Swollen Ankles:

  1. Too Much Salt – When your body has too much sodium and not enough water, your body will retains any water you drink – which will cause swelling in the ankles.
  2. Gravity – Too much standing or sitting can cause the fluids in your body to pool in the lower extremities.
  3. Heat – Excess body heat can cause the blood vessels to expand, allowing fluids to flow into the surrounding tissues.
  4. Medications – Certain medications, such as antidepressants (MAO inhibitors & tricyclics), calcium channel blocker blood pressure pills, estrogen-containing hormone birth control pills, testosterone and steroids can all contribute to swollen ankles
  5. Organ Failure – Problems with the heart, kidneys or liver can cause circulation issues, resulting in ankle swelling.
  6. Obesity – If you are overweight, you are more likely to get swollen ankles.
  7. Pregnancy – During pregnancy, the extra fluid in the body and the pressure from the growing uterus can cause swelling in the ankles and feet.

Read also: The First Body Part You Wash In the Shower Reveals A Lot About Your Personality

Tips To Avoid Swollen Ankles During Hot Weather

  • Drink more water! You should be drinking at least eight glasses a day.
  • Avoid really long walks in the heat. Choose to exercise during the cooler parts of the day.
  • Limit dietary sodium like table salt, salted peanuts, pretzels, chips, breakfast cereals, and other salty foods.
  • Try a cooling ankle brace, ankle cold-pack or ankle wrap.
  • Massage the feet and ankles to promote lymphatic drainage. Use a cooling cream for added relief.
  • Flex and bend your ankles in circular motions to get your blood moving.
  • If you stand all day at work, take “walking breaks” during the day to ease the pressure and discomfort.
  • Cool your ankles down by placing a wet towel over them.

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