Fitness

Suffering From Backache? Study Says THIS Exercise Can Prevent It From Returning

Published

2 years ago

June 20, 2024

Suffering From Backache? Study Says THIS Exercise Can Prevent It From Returning

Study Says Walking Can Prevent Your Backache From Returning

Backache is a condition that affects a lot of people. It tends to affect the overall quality of life of an individual. A lot of people might know how to get initial relief, however, the pain tends to come back. A recent study has found that people who have a habit of taking a walk will have their back aches much less frequently. The study also says that your walk need not be especially athletic to reduce the pain.

For the study, the scientists in Australia prescribed a walking programme for a group involving hundreds of non-athletic adults who had recovered after suffering from non-specific lower back pain. Half of them undertook the exercise wherein they were walking for at least 30 minutes, five days a week. The other half of the people did not walk. Physiotherapists helped individually tailor the walking programmes of 701 participants.

The study found that on average, those who followed the exercise programme had such severe low back pain again after 208 days that they had to restrict their regular activities. However, for those people in the control group, their back pain only returned and forced them to stop doing their usual activities after just 112 days.

This means that the people who were included in the walking programme had almost twice as long until their pain returned. They also experienced less pain overall, according to Mark Hancock, co-author of the study led by Natasha Pocovi from Macquarie University in Sydney.

The study was published in the Lancet medical journal. Hancock said, “We don’t know exactly why walking is so good for preventing back pain. But it’s probably a combination of the gentle oscillating movements, the strain and strengthening of the spinal structures and muscles, the relaxation and stress relief and the release of feel-good endorphins.”

Doctors have long been recommending that people with back pain exercise regularly and do sport. However, not everyone has the money, time or access to exercise programmes, said Pocovi. “Walking is an inexpensive, easily accessible and simple exercise.”

The researchers hope that their findings can help as many people as possible around the world, especially given that more than 600 million people worldwide suffer from lower back pain.

Ways You Can Add Walking Into Your Daily Routine

Walk During Commutes: Park farther from your destination or get off public transportation a stop early. This adds steps to your day without requiring extra time.
Take the Stairs: Choose stairs over elevators or escalators. It’s a simple way to incorporate more physical activity into your daily routine.
Walking Meetings: Instead of sitting in a conference room, have walking meetings. This boosts creativity and productivity while keeping you active.
Walk During Breaks: Use breaks at work to take a short walk. A five-minute stroll can rejuvenate your mind and body.
Walk While on Calls: Walk around during phone calls or video meetings.
Set Walking Reminders: Use a timer or app to remind you to stand up and walk every hour.
Run Errands on Foot: If possible, walk to nearby shops, post offices or banks instead of driving.
Track Your Steps: Use a pedometer or fitness tracker to monitor your steps and set daily goals as this can help you achieve consistent walking habits.

(With inputs from IANS)

Click to comment

Fitness

Extreme fitness, viral videos could be boosting ‘rhabdo’ cases, health experts say | Globalnews.ca

Published

7 hours ago

April 22, 2026

Press Room

Extreme fitness, viral videos could be boosting ‘rhabdo’ cases, health experts say | Globalnews.ca

Viral videos and “fitspiration” trends can sometimes do more harm than good, according to health experts.

One Atlantic province has already seen a rise in a rare and potentially life-threatening condition that can be caused by overexertion, known as rhabdomyolysis or rhabdo.

The syndrome is caused by rapid muscle breakdown and can be the result of extreme exercise, according to Dr. Ryan Henneberry, a Halifax-based sports medicine physician.

“(It can happen) especially in somebody who might have succumbed themself to exercise they hadn’t done in a while: the typical high-intense interval training, or the indoor cycling that’s common now,” he said.

It occurs when damaged cells release toxins into the blood, which can lead to severe issues, including kidney failure.

“One might see the hallmark or classic tea-coloured urine, or darker urine or brown urine, and that would usually be associated with some form of muscle weakness or muscle pain,” said Henneberry.

Story continues below advertisement

Newfoundland and Labrador Health Services said last month it confirmed about 20 cases in the eastern part of the province in the span of six months. Doctors typically expect to see a few cases a year, said Dr. Richard Barter, the clinical chief of emergency medicine in the authority’s eastern urban zone.

Get weekly health news

Receive the latest medical news and health information delivered to you every Sunday.

“One doctor said they’ve seen seven cases in the last five months,” said Barter.

Most of those cases were among women aged 19 to 30. And health officials believe social media may play a role.

“There is a culture right now to do extreme activities,” said Barter.

“We suspect that there’s a lot of posting on social media about what you’ve done, the number of reps that you’ve done, how high you’ve got your heart rate … there’s a friendly jousting competitiveness going on.”

Click to play video: 'Busting fitness myths: From metabolic conditioning to cortisol levels'

3:52
Busting fitness myths: From metabolic conditioning to cortisol levels

Elsewhere in Atlantic Canada, Nova Scotia Health said it has not seen any significant increases in rhabdo cases. Health authorities in New Brunswick did not provide data before deadline.

Story continues below advertisement

Laura Perry, a personal trainer and owner of East Coast Barbell in Dartmouth, N.S., said preventing rhabdo means taking exercise slow — and low.

“We’re not going from zero to 100 in the very first day. We’re starting small and we’re learning how to move our bodies efficiently and safely,” said Perry.

“Working out six days a week is not twice as good as working out three days a week. It doesn’t work in that way. The most important thing is to choose a routine that you can do consistently. That you have time to recover from.”

Others believe self-compassion can help, too.

While social media pressure may encourage intense workouts for some, it’s important to pause and consider the impacts.

“It could be really just recognizing that these are large systemic and often profitable industries that are perpetuating these messages,” said Eva Pila, an assistant professor at Western University School of Kinesiology.

“We need to adopt more kind, understanding and empathetic ways of relating to ourselves.”

— With a file from The Canadian Press

Fitness

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Published

19 hours ago

April 22, 2026

Press Room

Put the fun back in your fitness routine with this 10-minute follow-along workout from The Curvy Girl Trainer Lacee Green

Ever feel like beginner-friendly workouts are anything but?

That’s how BODi Super Trainer Lacee Green felt, so she devised a three-week, entry-level program designed for genuine newcomers to exercise—or those just getting back into it.

“My beginner-only plan is for every body and everybody,” Green tells Fit&Well.

Green’s program combines low-impact cardio, strength, core and mobility workouts for a total of five sessions a week and 30 minutes a day.

One of the routines she loves—that she says will provide a flavor of the plan—is a total-body cardio workout inspired by seven different sports.

“There is no repetition, it’s all bodyweight and super fun,” she says. “We do basketball, we do pickleball, we do soccer, and it’s really going to get your heart rate up.”

It will all count toward the CDC’s recommended 75 minutes of vigorous-intensity aerobic activity per week, while incorporating resistance training elements to strengthen your bones and muscles, she explains.

And Green has provided the full 10-minute routine below for you to try.

10-minute cardio workout for beginners

Press play on the video above and Green will guide you through the workout, or keep reading to see what’s in store.

Green’s 10-minute beginner-only cardio workout is inspired by seven different sports that she says will help channel your inner athlete.

Each sport links to an exercise during the routine. Follow the short warm-up, then perform each move for 40 seconds and rest for 20 seconds, for one round per sport.

In the video, another trainer demonstrates variations of each exercise so you can make it slightly more challenging as desired. The workout concludes with a short cool-down.

Here’s a brief breakdown of each exercise.

1. Basketball catch and shoot

Step to your side, then reach up into full extension as if shooting a three-pointer. Repeat by shuffling from side to side.

2. Quick football feet

Lower into a quarter squat with your feet wide apart and alternate quick stepping onto either foot. On Green’s cues, switch the direction you face from center to left and right.

3. Skater side-step

Step side to side as if skating, hitting an imaginary hockey stick across your body.

4. Soccer kick-up

Keeping light on your feet, hop from side to side as if juggling a football with your feet.

5. Pickleball shuffle

Lower into a half squat with your hands together in front of you. Keeping low, step or jump forward, then shuffle back to the start position.

6. Boxing jab cross

Stand side on with slightly bent knees and your guard up. Alternate throwing jabs with your left and right, switching your stance after 20 seconds.

7. Baseball squat to high plank

With your feet wide apart, lower into a deep squat with your hands up like a catcher. Place your hands on the floor and step back into a high plank, then back to the low squat.

About our expert

Lacee Green

Lacee Green is a BODi Super Trainer, certified personal trainer (CPT) and coach with more than 10 years of experience. She hosts a number of BODi on-demand fitness programs that are designed to challenge and motivate you while also providing a supportive and inclusive environment.

Fitness

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

Published

1 day ago

April 21, 2026

Press Room

Higher fitness levels linked to lower risk of depression, dementia – Harvard Health

research review

People with high cardiorespiratory fitness were 36% less likely to experience depression and 39% less likely to develop dementia than those with low cardiorespiratory fitness. Even small improvements in fitness were linked to a lower risk. Experts believe that exercise’s ability to boost blood flow to the brain, reduce bodywide inflammation, and improve stress regulation may explain the connection.