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Sara Ali Khan practices these exercises to tone her back—here is everything you need to know

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Sara Ali Khan practices these exercises to tone her back—here is everything you need to know

Elevating her workout regimen beyond pilates, Sara Ali Khan has incorporated a series of back exercises that go beyond the conventional. These routines, not only endorsed by Sara Ali Khan but also seamlessly adaptable to home workouts, have become a vital component of her fitness journey. Sharing insights into this distinctive routine, her fitness trainer, Namrata Purohit, took to Instagram to unveil some of her and the Zara Hatke Zara Bachke actor’s preferred back exercises.

When it comes to maintaining a strong and sculpted physique, the focus often lands on the front-facing muscles—abs, arms, and chest. However, a truly balanced and healthy body requires attention to the back, a region often overlooked. Beyond the superficial aesthetics, both the actress and the trainer acknowledge the pivotal role a robust back plays in overall well-being and the enhancement of posture.

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Purohit emphasised, “In today’s day and age when a lot of us sit a lot or are hunched over our desks or phones, these exercises are crucial to keep the back strong.” She recommends performing these exercises at least twice (ideally thrice a week), with 15-20 reps for each movement. Consistency is key to experiencing the full benefits of these back exercises.

So, whether you’re a fitness enthusiast like Sara Ali Khan or just starting your wellness journey, it’s time to take stock of these exercises and the manifold benefits that await you:

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The bridge

The exercise primarily targets the lower back, glutes, and hamstrings. It strengthens the core, improves spinal flexibility, and enhances stability and is a requisite for those looking to alleviate lower back pain and enhance overall lower body strength.

Y, W, Y-W pull

This group of exercises isolates and strengthens the muscles between the shoulder blades, contributing to improved posture. These movements are excellent for building strength in the often neglected muscles that support the spine.

Breaststroke (Prep 1 and 2)

Inspired by the breaststroke in swimming, these exercises engage the entire back, toning the muscles around the shoulder blades and promoting flexibility. They are effective in enhancing the strength and endurance of the back muscles.

Swan dive (Prep)

This graceful exercise not only works wonders for the back but also engages the core muscles. It improves spinal extension, strengthens the back muscles, and contributes to better posture by countering the effects of prolonged sitting and forward-leaning activities.

Bird dog

A classic in yoga and Pilates, the Bird Dog is a full-body exercise that engages the core, back, and glutes. It enhances stability, balance, and coordination while strengthening the muscles along the spine.

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Cat stretch

The Cat Stretch is a simple yet effective exercise for improving spinal flexibility and relieving tension in the lower back. It’s an excellent way to improve posture and alleviate discomfort from prolonged periods of sitting.

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Janhvi Kapoor and Sara Ali Khan opted for contrasting styles for their latest appearance on Koffee With Karan

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Fitness

Spanish specialists recommend the elderly to combine physical exercise and socialization

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Spanish specialists recommend the elderly to combine physical exercise and socialization

In the weight room of a gym located in the Moratalaz neighborhood in Madrid, three women and one man, all between 60 and 70 years old, chat while resting between sets of exercise. “We need to start thinking about Christmas dinner. We should start making reservations. We could go to the restaurant we went to last year,” says one of the women. “I can call now if you want and make a reservation,” the man responds, taking out his smartphone from his pocket. “Make a reservation for at least 25 people,” adds another person present.

That same day, in the afternoon, 350 kilometers away, in a municipal gym in a town in the l’Horta Sud region of Valencia, Yedri Martín, 64, attends her pilates and functional training classes. She is accompanied by a group of friends she has made between classes. They call themselves “the warriors”. “At first, we were just acquaintances from the town, but now we are great friends. So much so that we have even included our partners, who are delighted with how much fun we have,” she says. The gym classes have led to many other activities enjoyed together: hiking routes, popular races, meals and dinners, Latin dance classes, trips…

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The “warriors”, as the group at Yedri Martin’s gym calls themselves

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Juan Luis Muñoz, fitness coordinator at the Body Factory gym in Tres Cantos (Madrid), observes this reality every day during his work. He does so especially in the mornings, the time slot when more seniors attend, “especially in large sports centers, which tend to be quite crowded in the afternoons.” Additionally, during the mornings, as he points out, there are more activities specifically designed for this demographic: classes for a healthy back, maintenance gymnastics, aquafitness…

“I believe that beyond the health goal – aging actively, maintaining muscle mass, flexibility, etc. – among older people there is indeed a significant component of socialization, of interacting not only with people their age but also with younger people. There are older individuals who are very lonely and who find in the gym a way to socialize while doing something they understand is good for them,” reflects Muñoz.

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Exercise against loneliness

According to 2021 data from the INE’s Population and Housing Census, in Spain there are more than two million households consisting of a single person over 65 years old. 70% of these households (over 1.4 million) are formed by a woman. And according to the results of the Barometer of Unwanted Loneliness in Spain 2024, 14.5% of the population between 64 and 75 years old experiences unwanted loneliness, a percentage that rises to 20% in the group of people over 75 years old; and is higher in both cases among women.

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Unwanted loneliness among this population group, as pointed out by Esther Camacho, coordinator of the Working Group for the Promotion of Good Treatment towards Older People at the Official College of Psychologists of Madrid, is “one of the most significant social challenges” facing Western countries, including the United States, due to the consequences that this involuntary isolation has on the population. Not surprisingly, loneliness is directly linked to an increased risk of emotional, cognitive, and physical deterioration. “An active social life prevents the development of dementia and reduces the risk of depression and anxiety, which are very common issues in this population. Additionally, it also reduces the risk of falling into addictions, both substances and gambling; and of suffering from frailty, sarcopenia, and certain chronic diseases,” she points out.

An active social life prevents the development of dementia and reduces the risk of depression and anxiety”


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Esther CamachoCoordinator of the Working Group for Promoting Good Treatement of Older People at the Official College of Psychologists of Madrid

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The psychologist explains that social relationships and sense of belonging are affected by aging, as there is a disruption of roles due to retirement and/or the loss of loved ones. In this sense, Esther Camacho believes that gyms can be a space – as good as dance classes or any other activity involving social interactions – to feel part of something again and connected to the world. “Activities like these allow people to meet others with similar ideas, of the same and different ages; and these relationships create community, a sense of group, increase overall well-being, and help maintain the person’s identity and combat unwanted loneliness,” she explains.

This idea is shared by Dr. Ángel Durántez, a pioneer at the national level in promoting Proactive Preventive Medicine and Medicine for Healthy Aging. In his opinion, social relationships are as necessary for healthy aging as physical activity, so being able to develop both aspects in the same place is ideal. “It’s not the same to socialize at the bingo hall as it is at the gym. And it’s also not the same to go hiking alone as it is in a group,” asserts the expert, highlighting that socialization and sports positively reinforce each other: “Socializing at the gym improves adherence to physical activity, and we also know that exercising enhances the desire to communicate with others.”

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Socializing at the gym improves adherence to physical activity”


Ángel Durántez Pioneer at a national level in the promotion of Proactive Preventive Medicine and Healthy Aging Medicine

A reflection seconded by Esther Camacho, who believes that socialization is a “strong motivator” for maintaining a commitment to exercise. “Many older people who might not feel motivated to exercise on their own find in these activities that community and that support that motivates them to continue even if it rains or snows. That sense of belonging is crucial for human beings, and the emotional support you get in these groups creates a virtuous circle that encourages exercise,” she argues.

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Yedri Martin confirms this from experience, acknowledging that what motivates her the most to go to the gym every day is knowing that she will meet her group of friends. “Once there, I forget about any problems I may have and just focus on having a good time: we talk, laugh, and, of course, exercise, which helps us stay in good physical shape,” she concludes.

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Intense 30-minute exercise gives you more brain power than regular workout durations

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Intense 30-minute exercise gives you more brain power than regular workout durations

Oct 31, 2024 12:26 PM IST

Study finds a link between brief exercise time with better mental capabilities, helping you to focus and multitask better.

A study from the University of California, published in Communications Psychology revealed a positive correlation between short workout time with better cognitive ability. Exercise has long been recognized as beneficial for both cognitive and physical well-being, but it’s typically assumed that significant improvements require extended workout sessions. However, this study focused on shorter yet intense workouts, which are more effective in improving mental capabilities.

Cycling is one of the activities that give mental clarity. (Pexels)

ALSO READ: Can you lose weight ‘fastest’ and make belly fat disappear with this 20-minute morning workout? Find out

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Short, intense workouts are more effective

The study assessed thousands of exercise-related studies conducted over the last two decades, examining the mental benefits of exercise among people aged 18 to 45. The results showed that short, intense workouts like high-intensity interval training (HIIT) or cycling improve cognitive functions more than prolonged workout regimes at a moderate pace. HIIT exercises require vigorous, high-energy efforts for a short period. The researchers called it akin to a sprint, with small breaks following the activity. The cognitive benefits become more prominent and immediate after a concise workout. This compact yet intense session gathers all the physical strength and mental focus, leaving the mind with post-workout clarity.

ALSO READ: Woman claims she lost 20 kg in just 3 months with this ‘ultimate weekly diet and workout schedule for beginners’

Cognitive improvements

Exercises lasting less than 30 minutes yielded stronger cognitive benefits than longer sessions. The mental improvements last longer. The effect is particularly prominent in executive functioning. These mental skills include working memory, planning, organising, and mental flexibility to multitask. This is one of the first studies to examine the effect of brief exercise periods on brain power. So any time you’re feeling foggy, break out in an intense workout in your break to help you re-focus.

ALSO READ: Did you have a restless night of no sleep? Study says it can affect memory and attention – even after days

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The Connection Between Exercise and Alcohol Use Disorder Just Got Weirder

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The Connection Between Exercise and Alcohol Use Disorder Just Got Weirder

No matter what’s ailing you, exercise seems to help. Ample research shows that regular workouts improve a multitude of conditions, imparting physical and psychological benefits. Now, a new paper provides compelling evidence that physical activity can help one of the world’s most prevalent mental conditions, alcohol use disorder.

Published today in the journal PLOS ONE, this meta-analysis and review presents findings on 17 randomized clinical trials that examined exercise as an intervention to help alcohol use disorder. The authors found that not only did alcohol reduce dependence on drinking, but it also improved physical and mental wellbeing. Alcohol use disorder currently afflicts millions of people in the United States alone.

The researchers, from the Institute of Physical Education at Jishou University in Hunan, China, included 1,905 patients in their analysis of these trials. Across these studies, the authors looked at changes in daily alcohol consumption, VO2 max (which measures how much oxygen your body uses while exercising), resting heart rate, depression and anxiety levels, stress levels, and other health indicators. They also measured alcohol dependence using the screening tool Alcohol Use Disorder Identification Test.

They homed in on daily and weekly alcohol consumption before and after the exercise intervention. Exercise entailed aerobic activity, resistance training, and yoga, among others. The experimental groups that received the exercise intervention significantly reduced their consumption compared to the control groups that received no intervention. Additionally, VO2 max and resting heart rate indicated physical fitness improvements, which they saw consistently among experimental groups. Anxiety state also significantly improved compared with the control group.

The authors speculate that the mechanism behind exercise’s ability to reduce alcohol dependence may come about from exercise’s ability to reduce psychological stress and improve a person’s mental state. It also might come from the way exercise influences the human body’s innate dopaminergic brain reward system, which controls the release of dopamine, the brain’s “feel good” hormone. Because alcohol (as well as most drugs of abuse) activates this brain system as well, exercise might be releasing that needed dopamine that a person with alcohol use disorder might have been relying on. Other research also suggests that exercise triggers the release of endogenous opiates, which could reduce the urge to use drugs.

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Intriguingly, they found that yoga was the chosen exercise in six of the 17 trials analyzed, and it improved psychological state and alcohol dependency. The authors highlight how yoga is a mind-body exercise that incorporates breathing with physical activity, which speaks to exercise’s important influence on mental state.

The authors say they want to do and see more studies that scrutinize how different types of exercise and varying exercise intensities affect the nature of alcohol dependence. Crucially, the fact that over a dozen studies have looked at various types and intensities of exercise emphasizes how exercise of most kinds has a positive effect on alcohol use disorder. And you don’t have to go hard to see the benefits, which is a lesson anyone can take.

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