Fitness
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)
Fitness
These Recumbent Exercise Bikes Are Easy on Your Joints
Versatile and effective, stationary exercise bikes make a fantastic addition to any home gym. That’s because they provide a solid low-impact workout while boosting cardiovascular fitness. Recumbent bikes are a type of stationary bike that puts you in a more comfortable reclined position to support your back as you exercise. This position distributes the rider’s weight more evenly, in turn providing better support for your back and reducing strain on your neck and wrists.
Seniors, those just getting started on their fitness journey and individuals who have knee and joint pain may especially appreciate recumbent bikes as a way to stay active. Our fitness and engineering experts in the Good Housekeeping Institute have evaluated exercise bikes for over a decade, looking at all different options at a variety of price points to help you find the best solution for your fitness needs. When researching recumbent exercise bikes, we looked for highly rated options with adjustable features, a wide range of resistance, a clear display and durable materials. Our top picks offer something for every rider, whether you’re new to fitness or a seasoned pro.
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Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition Lab, where she handles all nutrition-related content, testing and evaluation. She holds a bachelor’s degree in nutritional sciences from Pennsylvania State University and a master’s degree in clinical nutrition from NYU. She is also Good Housekeeping’s on-staff fitness and exercise expert. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
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Fitness
Turn your walk into a HIIT workout with his 31-day plan
Welcome to Start TODAY. Sign up for our Start TODAY newsletter to receive daily inspiration sent to your inbox — and join us on Instagram!
It is officially autumn! Our schedules are jam-packed, the holiday season is fast approaching and fall foliage makes outdoor walks even more appealing. So, what better time to commit to a walking plan that will allow you to get those steps in while also cutting your workout time in half? Enter our HIIT walking challenge!This month we’re turning our daily walks into high-intensity interval training — or HIIT — walks. HIIT workouts alternate between short, but intense, bursts of exercise (where you go all out for a period of time) and less intense active recovery. This style of training speeds up the metabolism, builds muscle, improves heart health, burns fat and increases endurance. Plus, you not only burn more calories while you’re exercising, but after the workout as well, since HIIT creates an “after-burn effect” allowing you to burn more calories at rest.
Fitness
Survey Reveals Exercise is Key Outlet for Americans’ Growing Election Anxiety
EoS Fitness Study Shows 83% of Americans Are Feeling Election-Related Stress, While 95% Recognize Importance of Physical Activity for Stress Relief
DALLAS, September 27, 2024–(BUSINESS WIRE)–As the November presidential election approaches, 83% of American adults are experiencing some form of stress, and three out of five are reporting moderate to extreme anxiety about it, according to a new survey conducted by EoS Fitness. The study also highlighted that 45% of respondents have seen their anxiety levels increase over the past 60 days, with 53% expecting their stress to escalate as Election Day gets closer.
In the face of rising election stress, the majority of respondents—95%—agree that physical activity is a crucial tool in managing anxiety. Among those experiencing the highest stress levels, 72% said regular exercise significantly helps them cope.
Americans Exercise to Manage Election Anxiety
“As Americans experience the growing importance of this time of year, our survey finds that exercise is a healthy and effective way to manage anxiety,” said EoS Fitness Chief Marketing Officer Shilpi Sullivan. “Providing a welcoming space where people can relieve stress, connect with others and improve their well-being is part of our foundation. At EoS, we believe in the value of fitness not just for physical health but as a vital resource for mental clarity and overall wellness. Members find the sense of community and comradery in our gyms to be an integral piece of their gym-going experience.”
Perception vs. Reality of Election Stress
Interestingly, while the majority of Americans admit to feeling election-related anxiety, they believe others are feeling it more. Over 80% of respondents report personal stress, while 93% think others are struggling with higher levels of anxiety. Additionally, 82% believe other people’s election-related stress is moderate to extreme, a full 20% higher than their assessment of their own stress.
Exercise: A Community Solution for Relief
Joella Hopkins, executive vice president of group fitness at EoS Fitness, noted the additional benefits of working out with others. “Exercising in a group or with a partner creates a sense of community and accountability, making it easier to stay consistent,” said Hopkins. “Sharing the experience with others helps build connections, which is incredibly powerful for mental well-being and stress management.”
More Exercise, More Control Over Stress
The survey also found that those who exercise more than three times per week are 34% more likely to feel in control of their stress during this election period. Whether it’s vigorous weightlifting, calming yoga or simply taking a walk, physical activity is a proven remedy for anxiety, and EoS Fitness encourages its members and the communities it serves to prioritize movement for mental clarity and reducing stress.
According to the survey, the top 10 activities respondents use to reduce their anxiety include:
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Walking
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Gardening
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Swimming
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Weightlifting
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Running
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Strength training
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Cycling
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Yoga
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Dancing
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Active meditation
For more tips on incorporating exercise into your routine to combat stress or anxiety, visit eosfitness.com/blog.
About the Survey
This survey was completed using Pollfish, an online surveying platform with a global network of respondents. The random sample of 1,000 participants were adult U.S. residents polled on September 18, 2024.
About EoS Fitness
EoS Fitness, a leader in the fitness industry with its High Value. Low Price. (HVLP)® gyms, is an inclusive and welcoming organization committed to empowering exercise practitioners of all experience levels. With more than 150 gym locations open and on the way in Arizona, Florida, Nevada, Southern California, Texas and Utah, EoS Fitness is rapidly expanding. Providing serious fitness options, EoS Fitness offers the best equipment, high-energy workout classes, top-notch amenities, and extensive personal training options starting at just $9.99 per month. www.EoSfitness.com.
View source version on businesswire.com: https://www.businesswire.com/news/home/20240927255123/en/
Contacts
Media Contact:
Melissa Rue
mkr@nstpr.com
208-850-5939
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