Fitness
You don't need to go to an in-person exercise class to lower your back pain

Around 39% of adults in the United States deal with back pain, according to the Centers for Disease Control and Prevention. Research shows that lumbar stabilization exercises and stretching and strengthening exercises can help reduce back pain. One of the reasons exercise could be beneficial for diminishing those aches or twinges is because it lowers inflammation. Studies reveal that just 20 minutes of exercise has anti-inflammatory effects. There are different types of exercise, and working out at home is more convenient and affordable, offering you the privacy and comfort of your own space. A new study reveals that a specific type of online exercise class could also help your back pain. Let’s look at the research.
The study
In a study published in Jama Network Open, the researchers categorized patients into two groups:
- Yoga group 1 — participants received virtual hatha yoga classes.
- Waitlist group 2 — participants were on a waitlist for yoga.
The study participants were Cleveland Clinic employee health plan patients in Florida and Ohio. Patients in group 1 were given detailed workbooks and video recordings to help them safely practice yoga at home. The trained teachers demonstrated using supportive props like chairs and blocks to adapt poses when necessary.
The study results

When the study began, the participants reported back pain levels of around 6 out of 10. After six weeks, group 1, who practiced yoga, reported that their pain levels dropped to 4. After six months, pain levels declined to 3. Group 2, who didn’t practice yoga, noted that their pain levels remained the same.
74% of participants were taking some type of pain medicine at the start of the study. Six months on, over half of the patients in the waitlist group were still taking ibuprofen, aspirin, opioids, and other pain medicines. Less than one-third of the yoga group continued taking pain relievers.
Patients with back pain who took 12 weeks of online live-streamed yoga classes also moved more easily and slept better than individuals on the wait list for the classes.
If you’re dealing with chronic back pain, it’s best to consult with your healthcare provider, doctor, or physical therapist to rule out any underlying health problems. It’s possible that for some people, yoga could aggravate certain issues.
The benefits of yoga

Yoga is a meditative movement where you perform specific physical poses and postures while focusing on deep breathing. There are more fast-paced types of yoga that can raise your heart rate higher or slower and gentler practices.
Growing research highlights the many benefits of practicing yoga, such as:
- Lower stress and anxiety.
- Decrease back pain.
- Improve the quality of life in those with chronic conditions.
- Stimulate brain function.
- Help reduce the risk of heart disease.
- Enhance muscular strength and body flexibility.
- Improve sleep.
- Promote and improve cardiovascular and respiratory function.
The takeaway

The study’s senior author noted that pain levels were cut in half when patients practiced yoga. Online yoga classes are more accessible and allow you to be guided by an experienced yoga teacher while still working out from the comfort of your home. You don’t have to travel to attend in-person yoga classes to get the benefits.

Fitness
Exercise As Medicine: How Physical Activity Supports Cancer Prevention And Recovery

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Recent research has shown how regular exercise and movement can play a role in reducing cancer risk. An expert decodes how physical activity can greatly help cancer patients.
Aerobic exercise and strength training aid cancer prevention and recovery.
In the evolving world of cancer care, exercise is emerging as more than just a lifestyle choice – it’s becoming a pillar of prevention and recovery. While traditionally associated with weight control and cardiovascular health, regular physical activity is now backed by strong scientific evidence for its role in reducing cancer risk, improving treatment outcomes, and enhancing quality of life during and after therapy.
Dr. Devesh S Ballal, Consultant – Surgical Oncology & Robotic Surgery, Manipal Hospital Old Airport Road, Bengaluru, answers how exercise plays a role in cancer prevention.
How does regular physical activity impact cancer prevention, according to current research?
Dr Ballal said, “There are numerous trials that support the fact that exercise lowers the risk of cancer. Exercise reduces insulin resistance and inflammation, enhances immune surveillance, and helps control systemic inflammation – all of which play a role in cancer development.”
He added, “Obesity, aside from its known impact on heart health, is a significant risk factor for nearly 13 types of cancer, with particularly strong links to breast, uterine, and colorectal cancers. A large-scale study published in the British Journal of Sports Medicine, involving 85,000 individuals, revealed that regular physical activity can reduce cancer risk by up to 26%.”
Is there scientific evidence linking specific types of exercise to reduced cancer risk?
Dr Ballal said, “Aerobic exercise and strength training both contribute to cancer prevention and are also beneficial during treatment and recovery. The American Cancer Society recommends that adults aim for at least 300 minutes of moderate-intensity exercise per week. Additionally, recent research from Tata Memorial Hospital shows that yoga, especially for breast cancer patients, provides tangible physical and mental health benefits.”
How safe is it for patients to exercise during cancer treatment, like chemotherapy or radiation?
Contrary to popular belief, bed rest is rarely beneficial. Supervised exercise regimens are encouraged even during chemotherapy and radiation. Dr Ballal suggested, “While treatment-related fatigue may limit intensity, staying active helps preserve muscle mass, reduce fatigue, and improve overall well-being. Importantly, exercise plans should be customized to individual capacity and limitations to ensure safety and effectiveness.”
What role does physical activity play in improving long-term outcomes and survival rates?
Exercise is fast becoming a central component in long-term cancer care. Dr Ballal said, “A landmark study in the New England Journal of Medicine found that a structured exercise routine for patients recovering from colon cancer surgery and chemotherapy reduced the risk of recurrence by 28% and the risk of death by 37%. That’s a benefit comparable to chemotherapy, making movement a vital form of medicine in itself.”
Are there standard exercise guidelines for cancer patients or survivors?
Dr Ballal noted, “Yes. Guidelines from bodies like the American Cancer Society and the National Comprehensive Cancer Network (NCCN) offer practical frameworks for integrating exercise into recovery plans. The NCCN also outlines which patients may require medical clearance before beginning an exercise regimen. For example, individuals with osteoporosis should avoid high-impact activities due to fracture risk.”
Does exercise help reduce the side effects of cancer treatments, such as fatigue or neuropathy?
Clinical trials have demonstrated that regular, supervised physical activity can reduce cancer-related fatigue more effectively than medication alone. Dr Ballal said, “Exercise also improves balance and coordination, which helps manage chemotherapy-induced peripheral neuropathy. Simply put, movement plays a powerful role in easing side effects and promoting overall recovery.”
Physical activity is no longer just a supportive tool – it’s a crucial aspect of cancer care. With mounting evidence showing its ability to prevent cancer, improve treatment outcomes, and enhance quality of life, exercise is now recognised as a vital prescription in oncology – one that empowers patients to take active control of their healing journey.
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Fitness
iFIT, Samsung Health partner to deliver personalized fitness through Galaxy devices

iFIT partners with Samsung Health for fitness through Galaxy devices: ©David Bokuchava – stock.adobe.com
iFIT and Samsung Health are joining forces to bring personalized, connected fitness experiences to millions of users around the globe, the companies announced Monday.
The partnership will integrate iFIT’s interactive content and intelligent fitness equipment with Samsung’s Galaxy ecosystem, giving users access to an expansive library of health and wellness programming—including strength training, yoga, cardio, mindfulness and recovery content—through the Samsung Health app. The content will begin rolling out this fall in 10 countries, including the U.S., U.K., India, and Germany.
“Personalized wellness is the future—and together with Samsung Health, we’re helping millions of people engage in healthier, more balanced lives across the globe,” said Kevin Duffy, CEO of iFIT. “Our iFIT content inspires people to work out more. Using real-time data to go beyond reps and heart rates delivers smarter, more intuitive guidance to actually drive results.”
Samsung Health users with compatible Galaxy devices such as the Galaxy Ring or Galaxy Watch will be able to access selected iFIT content for a monthly or annual fee. The integration promises to offer a more tailored experience by leveraging health data and AI-powered insights directly from users’ wearable devices.
Dr. Hon Pak, senior vice president and head of the digital health team for Samsung’s mobile business, said the collaboration demonstrates the company’s commitment to preventive health and digital wellness.
“Through Samsung Health, we aim to provide highly personalized fitness experiences that empower individuals to adopt healthier behaviors and enhance their well-being,” Pak said.
Connected Fitness Expands With Personalized, AI-Driven Experiences
The health tech landscape is rapidly evolving as consumer demand for more personalized, data-driven wellness tools continues to surge. At the center of this transformation is the growing role of artificial intelligence and wearables, which are helping users monitor, understand, and act on their health in real time.
Advancements in biometric sensors and mobile health platforms have made it easier than ever to collect meaningful health data—ranging from heart rate variability and sleep patterns to stress levels and metabolic indicators. The latest generation of wearable devices now serves as round-the-clock health companions, with some models even offering early warning signs for conditions such as atrial fibrillation or sleep apnea.
Artificial intelligence has further enhanced the value of these devices by interpreting complex data into actionable insights. AI-driven coaching can provide users with personalized exercise routines, dietary suggestions, and mental wellness interventions based on their unique health profiles and daily patterns.
Meanwhile, the integration of fitness content with mobile ecosystems means users no longer have to juggle separate apps and devices. Instead, they’re experiencing seamless transitions between workout recommendations, health record tracking, and motivational coaching—all on a single platform.
As more companies collaborate across fitness and tech sectors, these innovations are shaping a future in which preventive health is accessible, engaging, and deeply personalized for users at every fitness level.
Fitness
Protein mistake could be holding back your workout results: The real deal on when to eat your protein | – Times of India

If you have been on the internet, follow a dedicated exercising routine and are into health-conscious eating, then you might have seen at least one post or reel with an influencer sharing they like to eat an amount of protein before or after their workout for better efficiency and absorption. While some believe taking it before the workout provides the energy, others add that having it after the workout improves absorption and gives a boost. But which of them is ideal, let’s find out!
What are the different forms of protein one can take?
Originating from the Greek word protos, meaning first, protein is the most important requirement in human nutrition. It strengthens the bones and constructs the hair, blood, connective tissue, enzymes and more. According to Harvard Health, the recommended dietary allowance for protein is 0.8 grams of protein per kilogram of body weight, which can be added in the diet through nutritious options such as eggs, chicken and turkey, milk, salmon and tuna, nuts, beans, cheese and more.
How does protein help before a workout?

Image credits: Getty Images
If you are someone who faces problems while working out on an empty stomach, ensuring your protein intake before the workout might work in your favour. It limits the carbs in the system while keeping the hunger at bay. Additionally, researchers found that pre-workout protein doesn’t increase resting energy expenditure and ensures that the protein is stocked in the body when required for muscle protein synthesis. However, one should have protein at least an hour before a workout as it could lead to digestive problems.
How does protein help post-workout?
Research has found that consuming protein within the immediate and prolonged post-exercise window supports adaptive response in skeletal muscle. Resistance exercise is believed to boost the muscle’s anabolic response to protein intake for up to 24 hours. Additionally, post-workout protein intake also reduces muscle damage, inflammation and promotes satiety.
Does the anabolic window matter?

Image credits: Getty Images
The anabolic or metabolic window is a time after a workout when the body is considered to be the most receptive to nutrients. It is believed that consuming high protein during this time promotes muscle protein synthesis and replenishes depleted glycogen stores. Many suggest eating protein within 30-60 minutes post-workout, whereas others suggest it can extend up to a 4-6 hour window. While it might be effective, the anabolic window still remains under-researched and is not definitive science.
Which is better protein timing: Before or after a workout?

Image credits: Getty Images
A study compared the effects of consuming protein before and after a workout on muscle strength and size. The researchers divided 21 men into groups of two, both of which received a protein shake containing 25 g of protein. While one received it before the workout, another received it after. Each participant completed a full-body workout thrice per week for 10 weeks.The results showed no significant difference in muscle strength or size between the groups, thus showing no difference between the pre- and post-protein intake. Additionally, what matters is ensuring the daily protein intake, no matter pre- or post-workout.The way the body processes the protein might depend on the type of exercise, digestion capability and protein source. Thus, what matters is watching your protein intake and exercise routines no matter what the timing is.Disclaimer: This article is intended for general informational purposes only and does not constitute medical, nutritional, or professional advice. Always consult a qualified healthcare provider before making significant changes to your diet or exercise routine.
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