Tag: exercise tips

Posted on

Benefits of Pilates

There are plenty of different kinds of classes you can find at your local gym. Between yoga, zumba, aerobics and more, you are bound to find one you like. Recently, Pilates has become a popular exercise methodology for folks working out both at the gym and at home. If you have hesitations about taking a pilates class, read on for some benefits that could give you some motivation. 

Tension Release

Facing back pain day in and day out can become distracting and uncomfortable. There are many reasons why people may experience this excruciating pain, but by taking part in a pilates class, you may find relief. Pilates builds and works on your core strength which has many positives as it serves as your body’s stabilizer. With a stronger core you will develop better posture which helps against the stress cumulative towards your lower back. It will also help you move your body more freely. 

Low Impact Exercise

Taking part in a low impact exercise means that it is great for everyone. Low impact exercise is defined by how easy it is on muscles and joints. With a workout like this you will not be running or jumping, but still working on your muscles and strengthening them, while working up a sweat. So, you can do a pilates workout at home, or in an apartment without having to worry about bothering others.

Decreases Stress

Working out in general is a great way to release some stress you may be feeling. Pilates takes it a step further by making sure you are in tune with your breathing. Regulating your breathing is essential for mindful exercise for methods such as yoga, barre and pilates. It centers your body and mind and brings you to the present while working out the stress you may be feeling. Take notice of your mood before and after you finish because pilates can also help improve your overall mood. 

Pilates is becoming a trend that a lot of people are starting to take part in. Whether you want to take an in-person pilates class or follow a routine online there is minimal equipment needed so you will be able to get started right away. Overall your body will thank you in ways you may not even realize. 

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

Posted on

Why You Should Stretch After Working Out

The physical and mental health benefits of working out cannot be overstated—exercise is vital to living a long, healthy life. Besides exercising, there are certain items before and after a workout that should be included in the routine, such as stretching. While some may think stretching is optional, it is highly recommended as it can provide even more benefits to a workout routine. Here are some benefits to stretching after a workout:

Increased Flexibility

Flexibility is perhaps one of the most important parts of stretching after exercising. It helps bring muscles back to their resting state to make them less stiff and more flexible. Doing this can prevent injury afterward and can improve muscle soreness. What’s also great about this is that there are countless stretches one can do for different muscles and body parts depending on the routine.

Blood Circulation Improvement

Naturally, blood is pumped faster to the heart during strenuous workouts. Stretching post-workout lets the body cool off while returning the heart to its normal state and normal beat rate. Improved blood circulation allows muscles to repair and recover to prevent soreness and other kinds of injury.

Increased Energy

While working out by itself does the job of increasing energy levels, stretching afterwards does so, too. As the body is cooling off, endorphins, known as“happy” chemicals, are released from the brain. Stretching aids in cooling the body down and therefore promotes endorphin production post-workout.

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

Posted on

Best Stretches Before a Workout

Exercise is essential to a healthy lifestyle. When done on a regular basis, exercise can lead to monumental benefits physically, mentally, and emotionally. However, if done incorrectly, injury can occur and inhibit mobility during future workout sessions. Knowing the right stretches and pre-workout exercises can help prevent injuries and help someone do more during a workout. Here are a few recommended stretches before beginning a workout:

Arm Stretches

These stretches you have been doing since primary school. For example the cross-body shoulder stretch which is done exactly as it sounds. And the forearm stretch where you hold your arm out and take the opposite hand and gently pull the other hand back. These are great to implement before an arm workout so you do injury those muscles. 

Cat-Cow Stretch 

Stretching your back is extremely beneficial. Nobody likes back pain; it affects the whole body. So, prior to your workout try using the cat-cow stretch. Where you lay on a mat on your stomach and move the upper part of the body up while the legs remain touching the mat. Similar to a cat, hence the name. By doing this stretch your back will also be strengthened. 

 

Dynamic Stretches

Dynamic stretches are ones that are done by moving. Previously stated were static stretches that can be done either standing or sitting. Some dynamic stretches include; light jogging, jumping jacks, or jumping rope. This gets the body moving and multiple muscle groups warmed up before an intense workout. So the next time you go to workout try a light dynamic stretch before going all in!

Dr. Barbara R. Edwards, Princeton Internist, practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center. She is also the Academic Director for the Ambulatory Residency Program at Penn Medicine Princeton Health.

Posted on

Heart Healthy Exercises You Can Do at Home

heart-healthy exercises to do at home during COVID-19

During the past few months, the closure of non-essential storefronts due to COVID-19 forced many gyms to close for an extended period of time, making it difficult for many people to get their daily exercise. Most gyms still remain closed and it is important to know how to stay active when going to the gym is not an option. Below are a few exercises you can do at home that may help to improve the health of your heart.

Walking

Walking has tremendous positive effects on your heart health, and thankfully you do not need to go to a gym to do it! Simply going for a walk around the block for 30 minutes a day may have a tremendous positive impact on the health of your heart.

Aerobics

Activities around the house, such as gardening, can be a great way to raise your heart rate and get your body moving. Another fun aerobic exercise you can try at home is dancing!Dancing is a great way to get your blood flowing and boost your mood. Try either of these aerobic exercises at home for about 30 minutes a day to help improve the health of your heart.

Strength Training

Strength training is also a great way to improve your heart health. Some examples of strength training, also known as resistance training, include doing squats, sit-ups, push-ups, and lifting free weights. The American Heart Association suggests doing strength training at least twice per week, but not on consecutive days.

Dr. Barbara Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.

Posted on

How Exercise Can Benefit Your Heart

Dr. Barbara R Edwards Princeton woman running during sunset

It is no secret that exercise is one of the greatest gifts you can grant your body. Exercise can promote fat loss and muscle growth, increase energy and brain health, decrease chronic disease risk, and help your body function at its full potential. However, the immense benefits exercise has on your heart are often overlooked.

The Benefits of Exercise on Your Heart

Being overweight puts you at a greater risk for heart-related medical issues, therefore losing weight and keeping it off plays a big role in keeping your heart healthy in the long-term. According to Hopkin’s Medicine, high blood pressure is a major risk factor for heart disease. Regular exercise can help to lower your blood pressure and slow the heart rate.

Smoking can also cause many heart-related medical issues. Getting in shape can go hand in hand with your battle to quit smoking because increasing your fitness level can decrease your desire to smoke. Not only can exercise help you quit smoking, but it can play an integral role in managing your stress level. High stress may take a toll on your heart and exercise can help keep you calm, cool and collected through everything life may throw your way.

For optimal heart health, it is recommended that you incorporate a mix of aerobic exercise and strength training into your exercise routine. Do your heart a favor and contact your doctor to find an exercise routine that is right for you!

Dr. Barbara R Edwards, Princeton internist practices at Penn Medicine Princeton Health in the Penn Medicine Princeton Medical Center and also serves as Medical Director of the Bristol-Myers Squibb Community Health Center.