Health
Relieve stress instantly with this simple 3-minute stretching routine: 'Feel better in no time'
Nearly half of Americans frequently experience stress, according to a recent Gallup poll — and if the condition goes unchecked, it can increase the risk of heart disease, high blood pressure, obesity, diabetes and other medical problems.
There are some simple ways to reduce the impact of stress — starting with stretching.
“Your muscles tend to contract and tighten when you are stressed, which causes all sorts of aches and pains,” Walter Gjergja, the Switzerland-based co-founder and chief wellness officer at Zing Coach, a personalized fitness app, said in a statement sent to Fox News Digital.
‘SADFISHING’ SOCIAL MEDIA TREND COULD BE SYMPTOMATIC OF ‘CONCERNING’ ISSUES, SAYS PSYCHOLOGIST
Stretching elongates and relaxes the muscles, relieving built-up tension, according to Gjergja.
“It also increases blood flow to your muscles, delivering oxygen and nutrients while removing metabolic waste from your body — and any soreness and stiffness with it,” he said.
Gjergja, who is trained in mindfulness and meditation, has created a simple three-minute stretching routine exclusively for Fox News Digital.
A GUIDE TO BASIC STRETCHING FOR BETTER OVERALL HEALTH
“When you feel your stress levels rising, don’t sit and wait for your muscles to tighten up,” he said. “A few minutes of stretching is often all you need.”
7 stretches to relieve stress and tension
Hold each exercise for 20 to 30 seconds before switching sides or moving on to the next one, Gjergja advised.
1. Neck stretch
Gently tilt your head to one side, bringing your ear toward your shoulder until you feel a stretch in the side of your neck.
2. Shoulder stretch
Bring one arm across your body and use your other hand to gently press it closer to your chest until you feel a stretch in your shoulder.
3. Cat/cobra stretch
Start in a push-up position with your wrists parallel to your shoulders. Take a deep breath and lift your head, shoulders and stomach to the sky while keeping your pelvis flat on the ground. Hold, giving your spine a chance to stretch.
Next, exhale, pulling your upper body into a tabletop position and arching your back.
Spend a few minutes flowing between these two poses, synchronizing each movement with your breath.
4. Spinal twist
Sit on the floor and extend your legs out in front of you. Bend one knee and cross it over the opposite leg, placing the foot flat on the floor.
Twist your torso toward the bent knee, using the opposite arm to hug it close to your body.
5. Forward fold
Stand with your feet hip-width apart and hinge forward at your hips, allowing your upper body to hang down toward the floor.
6. Hips and posterior chain stretch
Sit and create an L shape with the legs.
While pressing the folded knee toward the ground, open the hip and reach forward to the outstretched leg.
7. Kneeling quad stretch
Start in a kneeling position with your legs pressed together, sitting on the heels of your feet.
Place your hands behind you, parallel with your shoulders, then lean back and push your hips forward while keeping your buttocks firmly on your heels.
4 pro tips for more effective, enjoyable stretching
“What’s good for the body is usually good for the mind,” said Gjergja.
“Stretching offers a rare reprieve from your thoughts, reducing the cortisol that typically builds up when you’re stressed.”
“It also stimulates the release of endorphins — happiness hormones — that will help you to feel happier and healthier.”
“What’s good for the body is usually good for the mind.”
To help you get the most out of your stretching session, the wellness expert offered the following tips.
1. Don’t hold your breath
Breathe fully and focus solely on the inhalations and exhalations, rather than any worries in the back of your mind.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
2. Don’t rush
If you experience muscle pain, Gjergja recommends slowing down and using a smaller range of motion, gradually increasing it as the tension releases.
3. Remember to hydrate
A sip of water between each exercise can prevent creaky joints, the expert said.
4. Relax
Approach stretching as you would meditation. Gjergja suggests putting on some calming music and focusing on your body, not your thoughts.
For more Health articles, visit www.foxnews/health
After completing these stretches, Gjergja said, “Your body and mind will be feeling better in no time.”
“A tense mind cannot ‘live’ in a relaxed body — therefore, by reducing physical tensions, we induce simultaneous mental relaxation.”
Health
Lack of sleep during pregnancy could impact baby's development, study reveals
Sleep is crucial, especially for pregnant women.
Inadequate sleep during pregnancy can have many negative effects, including neurodevelopmental delays for the child, according to a new study.
The research, which was published in the Endocrine Society’s Journal of Clinical Endocrinology & Metabolism, examined the effects of short sleep duration (SSD) — defined as sleeping fewer than seven hours per night — on pregnant women.
AMERICANS ARE HAVING FEWER BABIES AS BIRTH RATE HITS HISTORIC LOW, CDC REVEALS
The China-based researchers analyzed sleep data from 7,059 mother-child pairs from three Chinese hospitals. The children were screened for developmental delays from 6 months to 3 years old.
Insufficient sleep during pregnancy was associated with an increased risk of delays in nervous system development, the researchers found.
“Our findings highlight the importance of addressing sleep quality during pregnancy to potentially mitigate the risk of long-term cognitive and behavioral issues in children,” lead study author Peng Zhu, M.D., of Anhui Medical University and the MOE Key Laboratory of Population Health Across Life Cycle in Hefei, China, told Fox News Digital.
“Additionally, we discovered that cord blood C-peptide levels partially mediate this association, indicating that maternal sleep might impact fetal glucose metabolism and, consequently, the child’s neurodevelopment.”
LACK OF SLEEP POSES CONCERNING RISK FOR KIDS, STUDY FINDS
The neurodevelopmental delays can lead to slower development of social, emotional, behavioral, motor, cognitive or speech skills, the new study revealed.
Boys, compared to girls, have a higher risk of these issues when their mothers experience SSD, the researchers found.
“This suggests that male fetuses might be more sensitive to the metabolic environment influenced by maternal sleep patterns,” Zhu said.
“This insight could lead to tailored interventions and a deeper understanding of how prenatal factors affect neurodevelopmental outcomes in a sex-specific manner.”
TO IMPROVE YOUR SLEEP, DO THIS ACTIVITY BEFORE BED, EXPERTS SUGGEST
Pregnant women may have trouble sleeping due to hormonal changes, discomfort, frequent urination and other factors, the Endocrine Society noted in a press release.
Dr. Jillian LoPiano, a Miami-based OB-GYN and chief health officer at the reproductive telehealth platform Wisp, acknowledged that the study measured a “possible biological marker” in neurological development.
“Much more research is needed to assess this relationship, but adequate sleep is known to be associated with proper growth and socioemotional development,” she told Fox News Digital.
For more Health articles, visit foxnews.com/health
Poor sleep during pregnancy is also associated with other complications, including preeclampsia and gestational diabetes, LoPiano detailed.
“Adequate sleep is known to be associated with proper growth and socioemotional development.”
The expert recommended that pregnant women who are experiencing trouble sleeping consult with a doctor.
She also shared a few simple methods that can help improve sleep, including sleeping in a cool, dark room, minimizing screen time and distractions before bed, having adequate wind-down time, meditating and using support pillows.
The study researchers reiterated the importance of sleep hygiene.
“Pregnant women should be advised on strategies to improve sleep hygiene, such as maintaining a consistent sleep schedule, creating a relaxing bedtime environment, and avoiding caffeine and electronic devices before bed,” Zhu told Fox News Digital.
BEST AND WORST BEDTIMES FOR VARIOUS GENERATIONS
The researchers also recommend that health care providers screen pregnant women for sleep quality and provide guidance on achieving sufficient sleep.
“Furthermore, monitoring and managing gestational diabetes, which is linked to sleep patterns, should be emphasized,” Zhu added.
The study did have some potential limitations, the researchers acknowledged.
“As an observational study, we can only establish associations rather than causality,” Zhu told Fox News Digital.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
“Additionally, sleep duration was self-reported, which may introduce some level of bias.”
Future studies with objective sleep measurements and larger sample sizes could help to validate the findings, the researcher added.
Health
Best friends have babies on the same day, at the same hospital: ‘Can’t make this stuff up’
Two best friends in Florida got to experience one of life’s most meaningful experiences together — becoming mothers — and it was caught on camera.
It started in May 2024, when Carolynn Shada announced her pregnancy to her best friend, Kali Gaynor — only to get a surprise of her own when her friend said she was also expecting.
“Our due dates were eight days apart, so we always joked around with the idea that we all could be at the hospital at the same time,” she wrote on Instagram.
ATLANTA COUPLE’S CONJOINED TWIN DAUGHTERS, FUSED AT THE HEART, LIVED FOR JUST 1 HOUR: ‘GIFT FROM GOD’
“NEVER did we ever think our BOYS would be born on the same day.”
Yet that’s exactly what happened — in August, the best friends went into labor and delivered their baby boys on the same day, in the same hospital.
“Her precious baby boy was born a bit after 12AM on Tuesday,” Shada wrote of her friend.
CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTER
“The hospital we were at was at a max capacity, so a few hours after she birthed her baby they moved her to triage. As morning rolls around, I head to the hospital and was placed in the EXACT room she delivered her baby in. My son was born later that afternoon with the same midwife group.”
For more Health articles, visit www.foxnews.com/health
“You can’t make this stuff up!”
Fox News Digital reached out to Shada and Gaynor for comment.
Health
Health, happiness and helping others are vital parts of free and responsible society, Founding Fathers taught
It’s well known that Ben Franklin was a morning person. In his “Poor Richard’s Almanac,” he famously said, “Early to bed, early to rise, makes a man healthy, wealthy and wise.”
But what did Ben Franklin do when he got up early? What was his morning ritual?
That is less well known. In his autobiography, Ben Franklin wrote that the first thing he did when he woke up each day was to ask himself the following question: “What good shall I do this day?” (See the video at the top of this article.)
CAKE AND DEMOCRACY ARE A ‘SWEET’ COMBINATION, SAYS BESTSELLING AUTHOR: ‘FREEDOM IS A TREAT’
I love Ben Franklin’s ritual.
For most of my adult life, my default morning thoughts included questions such as, “What annoying tasks do I have to do this day?” and “What terrible things have happened in the world that I’ll read about when I open my laptop?”
Nowadays, I try instead to do what Ben Franklin advises: I ask myself, “What good can I do today?”
Written on a piece of paper, it now hangs over my desk as a reminder.
This new habit is the result of the year I spent recently trying to live like the Founding Fathers. I wrote about the wisdom I learned in my new book, “The Year of Living Constitutionally.”
“The Founders’ idea of virtue meant public-mindedness. A virtuous person puts the interests of others before their own interests.”
As Franklin’s morning ritual implies, the Founders were obsessed with the idea of virtue.
Nowadays, the word “virtue” has a bit of a cringey and fusty ring to it.
MAKING STUFF BY HAND TAPS INTO THE GREAT TRADITION OF AMERICAN INDIVIDUALISM
I hear the word most often used in the phrase “virtue signaling,” which is not a compliment.
“Virtue signaling” refers to someone who is ostentatiously trying to show off how righteous they are by, for instance, loudly asking a waiter about the living conditions of the bees that produced the honey for their oatmeal.
In the Founders’ era, the word virtue had no such mixed connotations.
Virtue was a cherished ideal. In his book “First Principles,” Thomas E. Ricks writes that the Founders used the word virtue about 6,000 times in the collected writings from the Revolutionary era.
That’s more often than the word “freedom.”
“I almost wish the Constitution had a Bill of Responsibilities.”
The Founders’ idea of virtue meant public-mindedness. A virtuous person puts the interests of others before their own interests. A virtuous person focuses on those two key words in the Constitution’s preamble: “General Welfare.”
IN AN ELECTION YEAR, AMERICANS NEED FEWER HOT TAKES AND MORE COOL-HEADED REASONING
I think we’re due for a resurgence of virtue. I know I could use more of it.
As a rule, I’m too focused on my individual rights. Rights are wonderful, and I’m grateful that I live in a country that puts an emphasis on individual rights. But rights come with responsibilities.
I almost wish the Constitution had a Bill of Responsibilities.
The idea of public responsibility, I believe, was more ingrained in the 18th century and didn’t need to be spelled out. You were expected to sacrifice for your community.
If there was a fire, you were expected to be part of the bucket brigade, helping to save your neighbor’s house. If you were a man, you were expected to be a part of your local militia.
“If I’m depressed, I find the best thing to do is to help others. It gets me out of my head.”
When my wife and kids and I wrote a Constitution for our family — an exercise I fully recommend — we included a Bill of Rights, but also a Bill of Responsibilities.
WHY AMERICANS NEED MORE FACE-TO-FACE CIVIL DISCUSSIONS ‘WITH FOLKS OUTSIDE THEIR OWN BUBBLE’
It’s not about being saintly.
Service actually wasn’t opposed to happiness. It was integral to it.
As Jeffrey Rosen, president of the National Constitution Center, has said, “Happiness wasn’t about feeling good. It was about doing good.”
I find this observation to be true in my own life. If I’m depressed, I find the best thing to do is to help others. It gets me out of my head.
That piece of paper over my desk serves as a moral North Star and helps tamp down my Larry David side.
When I start to get angry about something silly — such as my Instagram post didn’t get enough likes — I can look at the phrase and get a reality check.
For more Lifestyle articles, visit www.foxnews.com/lifestyle
It reminds me of the big picture.
“The Year of Living Constitutionally: One Man’s Humble Quest to Follow the Constitution’s Original Meaning” by A.J. Jacobs (2024) is published by Crown.
-
Technology4 days ago
Charter will offer Peacock for free with some cable subscriptions next year
-
World3 days ago
Ukrainian stronghold Vuhledar falls to Russian offensive after two years of bombardment
-
World3 days ago
WikiLeaks’ Julian Assange says he pleaded ‘guilty to journalism’ in order to be freed
-
Technology3 days ago
Beware of fraudsters posing as government officials trying to steal your cash
-
Virginia5 days ago
Status for Daniels and Green still uncertain for this week against Virginia Tech; Reuben done for season
-
Sports2 days ago
Freddie Freeman says his ankle sprain is worst injury he's ever tried to play through
-
Health1 day ago
Health, happiness and helping others are vital parts of free and responsible society, Founding Fathers taught
-
News1 day ago
Lebanon says 50 medics killed in past three days as Israel extends its bombardment