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I tried doing this plank variation for 30 days and it relieved hip tension and improved my mobility in ways I hadn’t expected

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I tried doing this plank variation for 30 days and it relieved hip tension and improved my mobility in ways I hadn’t expected

My personal training clients always groan in despair when I program burpees, so sometimes I’m nice and let them do plank walkouts instead.

Like a burpee, it’s a challenging and effective full-body move, which tests your cardio, improves your mobility, strengthens your core and works your shoulder muscles.

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No time to work out? Why the ‘good enough’ method works so well

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No time to work out? Why the ‘good enough’ method works so well

I now know better. There were three things that changed my mind.

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The first was necessity.

I have a seven-year-old and a five-year-old. When they were born, I’d have been grateful for 15 or 20 minutes to exercise.

If I was going to stay sane and maintain some semblance of health and fitness, I quickly realised that I’d have to change my perception of what was worthwhile.

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The second was knowledge.

I’ve been writing about health and fitness at The Sydney Morning Herald and The Age for about 14 years now. During that time, a body of research has emerged challenging the idea that physical activity has to be long – or structured – to be effective.

Some of the findings that stood out to me were:

  • The idea of exercise snacks where we could get bang for buck with just a few minutes of intense exercise. Earlier this year a study found that about five minutes of vigorous intensity, incidental activity every day related to a reduced risk of a serious heart event or death by as much as 38 per cent.
  • The understanding that exercise, in any way, shape or form, is integral to mood, mental health and good sleep.
  • The knowledge that sitting all day every day is damaging, and is not offset by getting a “proper” workout in.
  • And then the appreciation that there is value in incidental activity, and that there is an incremental benefit. Even if we can’t do structured exercise, all the bits of movement we do throughout the day add up. Especially if we incorporate a little huffing and puffing.

And what helped me to overcome the guilt of taking a lunch break on work days to go for a walk or to exercise was research finding that exercise improves our cognitive function at work, including attention, working memory and problem-solving.

There are also studies that show acute bursts of vigorous activity lower the markers of stress – things like blood pressure, cortisol levels, heart rate – and enable us to cope better with external stressors.

Drop the guilt and get out for regular, short breaks.Credit: Getty Images/iStockphoto

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The final change for me was applying these findings. I made small shifts to my routine.

In practice, it looks a little like this:

  • I do about 10 or 15 minutes of yoga when I wake up to stretch out and move my body.
  • I get out for fresh air every day. When I’m at home, if I can’t get out for a 30-minute run, I’ll sprint up a nearby hill or a flight of stairs a couple of times – done and dusted in less than 15 minutes. When I can, I walk to pick up my kids from school.
  • At work, I get up from my desk regularly to make a cup of tea or refill my water (I’ve taken to using a smaller glass, so I have to get up more regularly to refill it), I try to go for a walk at lunch and, on my way home, I often choose a bus stop that is further away to walk to.
  • I regularly practise mindful breathing while I’m sitting at my desk, and take moments to stand up and look up from my computer.
  • I still aim for longer workouts at the weekend and one or two days during the week, but on the days I can’t, I still get the instant mood lift from movement and I know that my brain fires better when I take regular short breaks. In fact, I find that taking a break creates the space for ideas to crystallise. I often don’t write articles at my desk but in my head while I’m walking.

I’ve learnt that my brain will take breaks even if my body doesn’t and by 2 or 3pm my brain starts to feel foggy, and I’m there, but not there, for the rest of the day.

Of course, there are days when none of this happens, so instead of perfect or even “just right”, I aim for “good enough”. And good enough takes some of the pressure off so that it becomes more of a pleasure than an obligation.

So even if we don’t always get it just right, my take home for good enough is that every moment of movement counts.

Make the most of your health, relationships, fitness and nutrition with our Live Well newsletter. Get it in your inbox every Monday.

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Senior services expanding exercise options; instructors needed – Davie County Enterprise Record

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Senior services expanding exercise options; instructors needed – Davie County Enterprise Record

Senior services expanding exercise options; instructors needed

Published 1:05 pm Tuesday, October 14, 2025

With a growing senior population that is more health-conscious than ever, the Davie County Senior Services Brock Recreation Center is introducing new classes to meet the rising demand for accessible and engaging exercise options.
Current class offerings include Silver Health, Line Dancing, Chair Yoga, Zumba, Tai Chi, Clogging, just to name a few.
In January, Senior Services will expand the lineup to include a cardio drumming class as well as a low-impact aerobics class.
“Staying active is one of the most important things we can do for our health as we age,” says Lara Hobson, Brock Facility & Program Director.
Certified fitness instructors are needed to share a passion to guide and motivate members on their fitness journey, call (336) 753-6230.

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Ecological Risk, Exercise Atmosphere, and Student Fitness

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Ecological Risk, Exercise Atmosphere, and Student Fitness

A recent study published in Scientific Reports has shed new light on the intricate relationships connecting cumulative ecological risk and physical activity patterns among college students. This research, contributed by a team led by scholars including Chen, T., Gao, Y., and Bu, Z., explores how factors such as exercise atmosphere and self-control mediate these connections. In today’s fast-paced academic environment, understanding the dynamics of mental and physical well-being is crucial, especially as students navigate significant stressors and lifestyle changes during their foundational college years.

The backdrop of this research highlights a growing concern regarding the health and ecological awareness of young adults. College students face numerous risks associated with their physical health and engagement with the environment, both of which are influenced by the socio-ecological context. Cumulative ecological risk reflects the various environmental stressors students encounter, ranging from urban pollution to limited access to green spaces. As these risks accumulate, they could potentially lead to a reduction in physical activity, which is essential for maintaining both physical and mental health.

Central to the research is the concept of exercise atmosphere, which encompasses the motivational environment surrounding physical activity. This atmosphere can be heavily influenced by various factors including the presence of supportive peers, access to recreational facilities, and overall community engagement. The study suggests that a positive exercise atmosphere can encourage students to adopt healthier physical activity patterns, effectively counteracting the adverse effects of cumulative ecological risk. By creating an environment that fosters regular exercise, institutions can not only promote physical wellbeing but also enhance social and emotional support networks among students.

Self-control emerges as another vital factor within the operational framework of this study. It is posited that self-control plays a mediating role between ecological risks and physical activity patterns. Students with higher levels of self-control tend to be better equipped to navigate the stress associated with their environment, allowing them to prioritize their health and fitness effectively. This raises an interesting dynamic: while external ecological factors can detrimentally impact one’s health behaviors, individual traits such as self-control may serve as a buffer, promoting resilience and encouraging proactive behaviors.

In examining the interplay among these variables, the researchers utilized a variety of statistical methods to establish the strength of these relationships. Through regression analyses and structural equation modeling, they were able to illustrate how exercise atmosphere and self-control not only impact physical activity levels but also interact with ecological stressors. Such rigorous methodological approaches provide robust evidence for the findings, making them reliable and significant for further discourse in the fields of health psychology and environmental studies.

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The implications of these findings extend beyond the academic sphere. Colleges and universities can harness this knowledge to design interventions aimed at improving student well-being. By cultivating an encouraging exercise environment and fostering self-regulation among students, institutions can not only mitigate the deleterious effects of ecological risks but can also promote a deeper engagement with sustainable practices. This dual approach emphasizes the importance of personal agency while addressing pressing social and environmental challenges.

Moreover, the research contributes to the existing body of literature by highlighting the role of environmental factors in shaping health behaviors. As awareness of ecological issues grows, the need to integrate such concerns into educational programs becomes apparent. Universities hold a pivotal role in molding not only the intellect but also the values of future generations. The cultivation of a health-conscious and environmentally aware mindset among students could lead to long-term societal benefits.

As society grapples with escalating concerns over climate change and its implications for individual well-being, the findings of this study reinforce the urgency for holistic educational frameworks. By recognizing the interconnectedness of personal health and environmental stewardship, educators can contribute to a more sustainable future. Future research should continue to explore these relationships in diverse populations and contexts, as understanding these dynamics is fundamental for developing effective health interventions.

In summary, the research by Chen et al. serves as an essential resource for those interested in the nexus of ecological risks and physical activity among young adults. As our understanding deepens, the potential for implementing meaningful change grows. The intertwined nature of our physical and environmental realities calls for a concerted effort to foster resilience and encourage healthy living practices in increasingly complex ecosystems.

In light of these insights, it becomes evident that the collective responsibility rests not only on the shoulders of individuals but also on communities and institutions to create environments that promote healthy choices. By doing so, we can aim to reduce ecological risks, enhance physical activity levels, and ultimately, create a healthier society equipped to face the challenges of the future.

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As researchers engage further in these dialogues, the overarching hope remains that young adults, particularly college students, will emerge better prepared to navigate the dual challenges of ecological awareness and personal health. The convergence of these factors will undoubtedly contribute to shaping a generation that values both individual wellness and environmental responsibility, paving the way for a brighter tomorrow.

Subject of Research: The relationship between ecological risk and physical activity among college students.

Article Title: Chain relationship between cumulative ecological risk and physical activity pattern on college students mediated by exercise atmosphere and self-control.

Article References:

Chen, T., Gao, Y., Bu, Z. et al. Chain relationship between cumulative ecological risk and physical activity pattern on college students mediated by exercise atmosphere and self-control. Sci Rep 15, 35767 (2025). https://doi.org/10.1038/s41598-025-19836-4

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Image Credits: AI Generated

DOI: 10.1038/s41598-025-19836-4

Keywords: ecological risk, physical activity, self-control, exercise atmosphere, college students

Tags: academic stress and fitness levelsecological awareness among young adultsecological risk factors in college studentsenvironmental stressors affecting student fitnessexercise atmosphere and student motivationgreen space accessibility for college studentsmental health and exercise relationshipphysical activity patterns among young adultspromoting physical health in college environmentsself-control in physical activity engagementsocio-ecological context of student well-beingurban pollution impacts on health

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