Mar 02

The 10 Best Barbell Biceps Curls for Strength & Size

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Add variety to your arms day arsenal with these challenging straight-bar options.   If there’s one muscle that demands attention, it’s the biceps. The feeling of your arms getting bigger with every curl is a rite of passage, and no exercise delivers a biceps pump like barbell biceps curls. Why? You can load up to your biceps content, sparking serious gains. But don’t stop at the standard underhand curl—your arms will swell with pride when you vary grip position, range of motion, and execution style. Here, I’ll break down the 10 best barbell biceps curls, explaining how each one targets your arms from a different angle for enhanced biceps development. Get ready to train smarter, harder, and heavier. Afterward, you may need to buy some new shirts.   Benefits of Using The Barbell For Your Biceps Exercises The barbell biceps curls are considered the king of biceps exercises, but you need variety to improve size and avoid overuse injuries. Changing grip positions, body positions, and range of motion enhance arm strength and muscular development. These 10 variations keep your muscles adapting and ensure peak flex appeal by hitting both the biceps’ short and long heads and forearms. Whether you’re chasing […]
Mar 01

Bone health tips: Expert-approved strategies to slow down natural decline after 50

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How to keep your bones strong: Your bones naturally lose density and become more susceptible to fractures as you age. Proper nutrition, exercise, and lifestyle changes become essential to slow down this natural decline and maintain strong, healthy bones. As you age, your bones naturally lose density, a process known as osteopenia, which eventually leads to osteoporosis if not managed properly. This decline in bone mass makes bones weaker and more susceptible to fractures. By the time you reach the age of 50, your bone health begins to deteriorate more significantly, as the body’s ability to regenerate bone tissue slows down. For women, the decrease in estrogen after menopause accelerates this process, while men also experience gradual bone loss as they age. This makes it increasingly important to focus on bone health at this stage, as the risk of fractures, especially in the spine, hips, and wrists, becomes higher. The symptoms of weakening bones often appear gradually, with common signs including back pain, frequent fractures, a decrease in height, and a stooped posture. These may indicate osteoporosis, which typically develops without noticeable symptoms until a bone breaks. Causes of bone loss include aging, hormonal changes, insufficient calcium and vitamin D […]
Feb 28

10 Types of Exercise That Can Help You Live Longer

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From walking to pickleball to yoga, here’s what science says about what makes a difference in longevity   There’s no doubt: Moving your body can help you live longer. If you move as much as experts suggest – the equivalent of at least 150 minutes of brisk walking or 75 minutes of running each week — you cut your risk of early death by about a third, according to the 2018 Physical Activity Guidelines for Americans. That level of moderate to vigorous activity, the kind that gets your heart pumping faster, has “a dramatic effect on longevity,” says William Kraus, M.D., a professor of medicine at Duke University who helped create the guidelines. “People live longer, they have less disease of all types.” That includes heart disease, cancer, diabetes, and cognitive decline, he says. But what if you like a little variety? Can your weekly pickleball game count? How about some weight lifting, tai chi, dancing, or even a round of golf? While some forms of exercise are more directly linked with life extension than others, mixing it up is probably a good idea, researchers say. “Ideally, you’re not just doing one thing,” says James O’Keefe, director of preventive cardiology […]
Feb 27

8 emotional wellness tips to bounce back when things get tough

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Emotional wellness is not the absence of stress but the ability to fight it when things don’t go your way. Check out tips that can make you emotionally stronger. It is safe to say that a world without problems does not exist. As we navigate our way from one challenge to the next, do you often wonder if there was a tool that could help you get through it all? That’s emotional wellness for you. It’s your protective shield that does not let you get bogged down or panic because of what’s happening around you. It helps you understand your emotions and express how you are feeling in healthy ways. Does getting this sense of ease and calm seem unimaginable at this point when you are inundated with worries and problems? Here are some easy and simple tips to get your emotional wellness on point.   What is emotional wellness? Emotional wellness is all about how well you can handle whatever life throws at you without losing your balance. Does that mean you are always happy? No, it’s about understanding and managing your emotions—whether it’s stress, sadness, or anger. “When you’re emotionally well, you can cope with challenges, express your […]
Feb 26

Boost your energy and improve circulation with this 5-minute workout

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Take a movement break! Just a few minutes of exercise can combat the adverse health effects of sitting all day.   When most of us think of exercise we think of a solid 30-minute walk or a strength-training routine. But small chunks of movement throughout the day — even just five minutes at a time — can have lasting health effects, especially if you sit all day. If you’re at home on the couch or working in front of a computer, stand up and get in a quick movement break. Kenta Seki, a lead trainer at FitOn, shares five simple movements that can stimulate circulation and energize your body and mind.   A standing, low-impact bodyweight workout Warm up Cross punches Start with your feet wider than hips-width apart. Bring your arms up in front of your chest. Turn your torso to the right punching your right arm straight across the body at shoulder height. Come back through center, and turn your torso to the left, punching your left arm straight across the body at shoulder height. Continue alternating side to side, performing 10 punches on each side.   Hamstring curls Standing with your feet as wide as your hips, […]
Feb 25

10 Things to Do Every Day to Help You Live to 100, According to Experts

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These small tweaks can add up to big longevity benefits. In the United States, the life expectancy is just over 79 years. But how can you make those healthy, happy years? Dan Buettner, founder of the Blue Zones philosophy and research, has a few tips. In fact, Buettner, a National Geographic fellow and explorer as well as an Emmy Award-winning journalist and producer, has written five best-selling books on the topic. The Blue Zones idea is less about research and more about a dynamic lifestyle. It is based on Buettner’s findings after visiting the five Blue Zones across the world—which are regions with the highest concentration of residents who reach their 100th birthdays. His work touches on everything from what’s on your plate to how you socialize and environmental factors that might impact your lifestyle. While some ideas might seem big and abstract, Buettner breaks down several small, actionable steps you can take every day in his book The Blue Zones Solution: Eating and Living Like the World’s Healthiest People.   10 Things to Do Every Day to Help You Live to 100, According to Experts There are several different ways to be healthy, and the Blue Zones are a […]
Feb 24

6 Sneaky Reasons You’re Not Losing Weight

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Asking Yourself, “Why am I not losing weight?” These factors could be to blame. Food journal? Check. Regular workouts? Double check. Enough fiber to keep me regular? You know it. I followed all the popular tips when I recently set a weight-loss goal, but I wasn’t making progress as the weeks passed. And according to experts, many people experience the same frustrating scenario despite their best efforts. Determined to make a breakthrough finally, I combed through research and grilled diet experts to pinpoint little-known reasons why my efforts haven’t resulted in weight loss. Here’s what I learned.   Why Am I Not Losing Weight? Keep in mind that before beginning any weight-loss efforts, it’s important to check in with a medical professional who can help you figure out whether weight loss is a healthy goal for you. If you’ve set out to lose weight at their recommendation but aren’t seeing progress, these factors may be to blame.   Not Drinking Enough Water Most people know how important H2O is when you’re trying to lose weight. It helps to suppress appetite, so you’re less likely to overeat. But that’s not all: When you’re dehydrated, your kidneys can’t function properly, so the […]
Feb 23

Exercise is good for your body and your mind, study says

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The benefits of exercise are widely known: it helps you live longer and lowers risk of heart disease, stroke and diabetes. A new study published Wednesday in The Lancet Psychiatry journal suggests that when done in moderation, it leads to better mental health as well. The researchers analyzed responses from 1.2 million adults in the United States taken from a US Centers for Disease Control and Prevention survey given in 2011, 2013 and 2015. The average number of days of poor mental health per person in the past month was around 3.4, according to the study. Those who reported exercising had about 1.5, or 43%, fewer days of “bad self-reported mental health” in the past month compared to those who did not exercise. Poor mental health was reported in the study as stress, depression and trouble with emotions. “I think in comparison to all other treatments, when a patient successfully exercises at the right dose, there is a sense of self-efficacy and confidence that the patient develops that is absolutely also a remarkably positive thing,” said Dr. Madhukar Trivedi, Director of the Center for Depression Research and Clinical Care at the Peter O’Donnell Jr. Brain Institute at UT Southwestern Medical […]
Feb 22

15 Ways Exercising Can Make You Look Younger

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You cannot change your chronological age, but exercising can help you feel and look younger. Some of the benefits of regular exercise include strengthening muscles and maintaining body weight. Exercise also helps you feel more confident and boosts your mood. The powers of a regular fitness routine are impressive. Moderate physical activity can improve your mental, physical, and emotional well-being.   1. Slows Cell Aging Exercise does not just make you feel younger. Regular physical activity may decrease the aging process in your chromosomes. Telomeres, or the caps at the end of your chromosomes that control aging, become shorter as you age. Longer telomeres are associated with longevity. Some evidence suggests a link between regular exercise and the lengthening of the telomeres. Exercise can slow your biological clock. “Though exercise won’t guarantee you a long life, it can greatly improve your odds,” Frank Frisch, PhD, director of kinesiology at Chapman University, told Health.   2. Gives You More Energy A workout is like nature’s energy drink. It fires up your brain and body, so you feel more alert and alive. “Exercise puts your body in a state of arousal, which translates into more vitality and a greater sense of well-being. […]
Feb 21

11 Fermented Foods That Will Benefit Your Gut—and Your Overall Health

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Boost your gut health with the power of probiotics. Put simply, fermentation is the process of transforming food by live bacteria, yeasts, or other microorganisms. It’s a natural phenomenon that humans have been using for culinary benefits for centuries, and fermented foods play key roles in diets all over the world. Whether it’s kimchi in Korea, Kefir in the Middle East, or sauerkraut in Germany, people across the globe have long recognized both the deliciousness and nutritional benefits of fermenting both foods and drinks. Fermentation is also used to produce some of our most beloved and well-known foods, including alcohol, yogurt, and sourdough bread. In the past 15 years or so, fermented foods of all types have begun to gain popularity in the U.S. for these same reasons, and they’re particularly notable for their advantageous role in supporting a healthy gut microbiome. If you haven’t yet, it’s time to tap into the ancient wisdom of fermentation.   Best Fermented Foods for a Healthier Gut There are a lot of fermented foods out there, so where do you start? Below is a list of healthy fermented foods that are commonly found in grocery or health food stores and support a healthy […]
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