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Are All Energy Drinks Bad for You?

Energy drinks have been around for a few decades now, and they’ve exploded in popularity.
They’re a big hit with teens — around 30% of teens drink them regularly — but their biggest
audience is actually people 18–34 years old. It’s pretty obvious that these drinks aren’t “healthy,”
but the billion-dollar question is whether they hurt you or not.

Too Much of Everything

Are energy drinks good, bad or ugly? For the most part, they fall into the “bad” category. Some
take it to the extreme and land squarely on the “ugly” list. The main reason is that have way too
much of things your body doesn’t need:


  • Sugar
  • Artificial sweeteners
  • Caffeine

Did you know that most energy drinks are packed with more sugar than a can of cola? The American Heart Association recommends keeping your sugar intake under 25 grams for women and 37 grams for men. How much is in one can of Monster or Rockstar? Over 40 grams.


Now, there’s nothing wrong with enjoying some caffeine. Most adults can have up to 400 mg a day without any negative health effects. A regular cup of coffee has around 100 mg of caffeine,
although tall versions (24 ounces) may have as much as 300 mg. A 16-ounce energy drink clocks in at 160–200 mg.

The Marketing Hype Behind Energy Drinks

Energy drinks are big business. In the U.S., they bring in about 14 billion dollars every year. That means manufacturers are eager to downplay risks and get consumers on their side.

Have you seen ads that make it seem like energy drinks are what cool or creative people drink? It’s pure marketing speak. There’s nothing active or awesome about these sugar-laden drinks. Unless you’re preparing to run a marathon, you’re better off staying hydrated with water.

 What about the talk about ginseng, taurine and L-carnitine in many energy drinks? Well, these amino acids and herbal extracts can be good for mental focus, metabolism and energy. But mixing natural ingredients with junk food doesn’t miraculously make energy drinks healthy. That would be like putting vitamin C in a chocolate cake and saying the cake is good for your immune system.

The Real Effects of Energy Drinks

According to many studies, going overboard with energy drinks can have real consequences for your health:

  • Stress
  • High blood pressure and heart problems
  • Risk of type 2 diabetes
  • Stomach irritation
  • Problems sleeping at night
  • Alcohol dangers
  • Dehydration
 It’s not just the number of cans you drink; it’s also how often you have them. In just one year, energy drinks were connected to over 20,000 visits to the emergency room in the United States. Too much caffeine sends your heart into overdrive. Mixing energy drinks and alcohol is even more dangerous.

Healthy Drinks That Can Boost Energy Levels

The energy drinks mentioned above are bad because they combine excessive levels of caffeine and sugar. Other options for increasing concentration and energy can be perfectly healthy if used in moderation:

  • Brewed coffee
  • Green tea (matcha)
  • Yerba mate
  • Guayusa tea
  • Acai berry smoothies
  • Banana-protein smoothies
  • Turmeric lattes
  • Green juice with leafy greens, apples and oranges
 If you go the smoothie or juice route, choose options that are low in sugar. Some independent brands of energy drinks offer recipes with nutritious fruits and veggies, tea leaves, B vitamins and other energy boosters. Healthy supplements for mental focus give you even more flexibility.
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6 Teas To Lift the Clouds and Boost Your Mood

What could be cozier than a warm cup of tea on a cold, rainy morning? If you feel like you need to shake the blues before you snuggle up with your favorite throw and relax, consider that some types of tea can actually help alleviate unpleasant feelings like sadness, anxiety and stress. Here's the tea on the six best mood-boosting herbal blends to try.

1. Feel Calm With Chamomile

You're probably familiar with the tiny, adorable chamomile flower buds that commonly show up in bedtime tea blends. In addition to its relaxing scent, chamomile can create a soothing, warm sensation that helps with restful sleep. Research published in the journal Phytomedicine in 2016 even found that a regular regimen of chamomile tea reduced symptoms of moderate to severe generalized anxiety disorder.

2. Turn It Up With Tulsi

You might not even realize that you have the ingredients for tulsi tea growing in your garden. Sometimes called holy basil, tulsi has been shown in studies to improve mood and sharpen concentration when consumed in tea form. Simply steep the leaves along with a bit of ginger and cardamom for about five minutes, then add your preferred amount of honey and lemon for an instantly revitalizing brew.

3. Savor St. John's Wort

Although St. John's wort is a common supplement for depression in capsule form, it can also benefit your mood when taken as a tea. Some research suggests that this herbal ingredient can relieve symptoms of seasonal affective disorder, insomnia, anxiety and depression. In fact, the National Center for Complementary and Integrative Health reports that St. John's wort may work as effectively as prescription antidepressants for some people who have mild to moderate symptoms, though it's important to make sure it doesn't interact with other meds you take.

4. Adapt With Ashwagandha

Look no further than this ancient tea if you need relaxation. Ashwagandha actually qualifies as a substance called an adaptogen, which allows your body ADAPT (get it?) to stress. Humans have been drinking this herbal tea for thousands of years to support maximum function of the brain, lower stress-causing cortisol levels and resolve symptoms of anxiety and depression. A 2019 study published in Medicine (Baltimore) found that drinking ashwagandha tea effectively reduced feelings of anxiety among participants.

5. Love That Lemon Balm

Part citrus tang, part minty zip, this tea is nearly guaranteed to become your new go-to. Lemon balm has a long history as a remedy for stress, anxiety, insomnia and depression, and it can also help sharpen your mental focus. It's no wonder that this herb, native to West Asia, North Africa and Europe, is now a popular potted plant all over the world. A study published in the journal Nutrients in 2014 even backed up lemon balm's ability to relieve anxiety and soothe stress.

6. Go for the Green

Why is green such a great color for foods and beverages? You know your green veggies are packed with antioxidants, vitamins and minerals, and green tea has similarly impressive health effects.

First and foremost, it contains an anxiety-alleviating amino acid called L-theanine. An animal study published by the Pakistan Journal of Pharmaceutical Sciences also linked green tea to higher levels of serotonin and dopamine, two mood-regulating chemicals in the brain. In addition to the mental health benefits of green tea, it's packed with antioxidants that help fight cancer-causing free radicals and may support loss of fat cells.

When adding new herbal teas to your diet, check with your health care provider to make sure they don't interfere with any prescription or over-the-counter remedies you take. Some supplements can have unwanted effects when combined with other medications.

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My Favorite Cheap Fitness Items for an Amazing Workout

For a lot of people, constantly chasing the next workout equipment fad turns into an obstacle instead of a solution. It makes exercise seem like a luxury instead of an essential part of your life. Fewer than 25% of people in the U.S. do cardio and strength training every week.

State-of-the-art exercise equipment can be awesome for burning calories, but you don’t need it to enjoy an amazing workout. Here are my favorite fitness items for any budget.

1. Jump Ropes (Weighted and Regular)

A trusty jump rope can quickly become your best friend for working out on the go. This inexpensive piece of gear has the power to strengthen your glutes, core muscles, legs, shoulders and arms. It gives you a full-body workout with huge cardio benefits.

The speed is entirely up to you. You can take it slow as a warmup to other exercises. When you’re doing upper body strength training, tossing in jumps is a great way to increase your heart rate for maximum fat burning.

Weighted ropes help you exercise your arms even more. On the other hand, lightweight jump ropes are easier to handle for side-to-side and backward jumps. Both types often cost under $10.

2. Battle Ropes

These thick ropes are a lot of fun for getting rid of stress, and they give you a bigger workout than you may think. Battle ropes are huge cords that you move up and down while performing other exercises.

If you want to save even more money, you can go the do-it-yourself route with these bad girls. Walk into the hardware store and ask for 50 feet of 1.5- or 2-inch manila rope or nylon cord. Wrap duct tape around the ends.

For your workout, head to your backyard and wrap the rope around a tree so you have two equal lengths. From there, you’re ready to do unilateral waves, bilateral waves and reversing circles.

3. Wearable Weights

Ankle weights and wrist weights can increase the burn from easy exercises. You can do leg lifts with ankle weights to strengthen your calf muscles and see better results.

For many people, wearable weights are more comfortable than gripping free weights, and they’re safer than swinging a kettlebell around. Using 1- to 3-pound weights can increase your calorie-burning significantly.

If you’re going for a relaxing walk, you can increase the heart benefits by strapping on some arm or leg weights. You shouldn’t use ankle weights for jogging or speed walking, though.

4. Resistance Bands

Another great way to do strength training without investing a lot of money is with a set of resistance bands. These elastic bands come in different pull strengths and sizes. The list of possible exercises is pretty huge:

  • Front and side taps
  • Leg lifts and thigh lifts
  • Squats
  • Lateral leg stretches
  • Triceps stretches
  • Biceps curls
  • Shoulder raises
  • Abdominal crisscrosses with foot band

It doesn’t cost much to have a range of resistance bands for exercises focused on building muscle. They can help you improve your balance and keep your body flexible.

The truth is that cheap fitness gear can give you a workout that's just as intense and effective. Plus, it requires less space and is fast and easy to use.

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5 Ways To Add Mindfulness and Meditation Into Your Busy Schedule

Most people know the benefits of meditation or mindfulness; they understand that regular practice can reduce stress and brighten the mood. Unfortunately, too many people cannot find the hours or minutes in their day to begin a new routine, especially one that does not mesh with the concepts of productivity and hustle. 

While work is vital to a successful professional life, if it is not fulfilling, it is not helpful to spiritual or balanced life. No one is saying quit your job. Still, it would be best to find ways to meet mental health needs throughout your day, which is the primary goal of meditation and mindfulness. Thankfully, meditation does not take hours, and there are several ways to fit it into even the busiest schedule. 

1. Create a Morning Time Allowance

When you wake up in the morning, do you need to rush from one activity to the next? Does it seem like your shower, coffee, and morning drop-off routines all blur together? If so, you are trying to accomplish too much in too little time. 

While no one like to hear it, turning back your clock 15 to 30 minutes can work wonders for morning stress. You can savor your breakfast and set aside a few minutes for a gratitude journal or some other meditative exercise with the extra time. 

2. Savor Coffee Breaks

Most businesspeople enjoy a cup of coffee on their morning commute. Do you drive to the office or take public transportation? Riding a subway train or bus to work can allow you to practice a mindfulness exercise without interfering with your day.  

As you ride the bus, put in your headphones and listen to relaxing music. Drink your coffee slowly, taking tiny sips. Take a moment to breathe in the aroma. Let the coffee sit in your mouth and allow the taste to settle on your tongue. Breathe deeply in and slowly out. 

3. Take a Stroll

What do you do on your lunch break? If you spend 30 minutes in a busy lunchroom or break room, consider taking your lunch outside. If you spend the time alone, you will likely eat faster. If you finish your meal in 15 minutes, that leaves you with another 15 minutes to enjoy a stroll outside.  

Studies show that spending even 15 minutes outside can re-energize you. Additionally, breathing in the fresh air can help you relax. Try to focus on the moment: the color of the grass, the feeling of the sun on your face, etc.

4. Practice Mindful Eating

Mindfulness is the practice of focusing on the present moment. The mindfulness ritual can help relieve stress, allowing you to become centered and balanced with your feelings. 

Mindful eating is an extension of mindfulness. You want to sit down for a meal or snack and focus only on the act of eating. Take in the smell of the food, its sight, texture, and taste. Allow yourself the time to explore and savor your meal.  

By focusing entirely on the meal, you can free your mind of other distracting thoughts. Staying in the moment allows stress to dissipate. 

5. Slow Down and Reflect Before Sleep

As in the morning, you want to set aside a few minutes at night for reflection. If possible, it is best to turn off any electronic devices and dim the lights in the hour before bed. Consider making an entry in a gratitude journal or another writing activity during this time. 


Meditation and mindfulness are beneficial practices. Incorporating the above techniques can help you establish a mindfulness routine.

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4 Key Skin Benefits of Dietary Vitamin C

If you're like me, you see vitamin C all over the ingredient lists of your favorite skin care products. If this nutrient can give you such an incredible glow through topical application, can consuming foods rich in vitamin C give the skin a similar boost? I reviewed the research to give you the scoop on whether a diet emphasizing citrus and other sources of C can revitalize your complexion.

Skin Benefits of Consuming Vitamin C

These are some of the key benefits of getting enough vitamin C in the foods you eat as well as in your skin care routine.

Supports Collagen Synthesis

Science shows that vitamin C supports skin health by synthesizing collagen, a natural substance that gives us a plump, supple, youthful appearance. This protein makes up most of our connective tissue and appears in muscle and tendon fibers. Collagen naturally decreases as we age, so boosting the body's production can smooth the appearance of fine lines and help blemishes heal more quickly. It's also a critical component of wound healing. When you add extra C to your diet, you may notice that your skin feels firmer and smoother than usual.

Reduces the Appearance of Wrinkles

Speaking of fine lines, studies suggest that oral vitamin C may also have a positive effect on the depth and appearance of facial wrinkles. In research published in the American Journal of Clinical Nutrition, people who had higher vitamin C intake and lower intake of carbs and fatty foods showed fewer signs of aging. The study authors noted improvement in age-related wrinkles, dryness and thinning.

Provides UV Protection

As an antioxidant, Vitamin C helps the body fight off the damaging effects of UV rays on the skin. Consuming this vitamin can also help sunscreen work more effectively, boosting its ability to shield your complexion from these disease-causing free radicals. Vitamin C can actually neutralize toxins and environmental pollutants such as cigarette smoke and remove these harmful substances from your body, shielding your skin from damage and reducing the risk of cancer.

Decreases Hyperpigmentation

Are you distressed by dark spots and patches on the skin? These areas of hyperpigmentation, typically caused by sun damage, can become more pronounced as we age. Research published in the journal Nutrients found that vitamin C can prevent melanin production, which can in turn prevent the appearance of these so-called age spots.

How to Get Enough Vitamin C

Most adults should get at least 1,000 mg of vitamin C per day, with a recommended maximum intake of 2,000 mg daily. Some people need more vitamin C to stay healthy, including individuals who have a limited diet, have chronic health conditions, or smoke or receive exposure to secondhand smoke. You can find this nutrient in a wide variety of fruits and veggies, including oranges, grapefruits, spinach, broccoli and strawberries. You can also take over-the-counter vitamin C supplements.

Although we need more research about exactly how this nutrient can reduce the impact of aging on the skin, we do know getting enough C correlates with a clear, healthy complexion. For best results, most experts emphasize the importance of combining a diet rich in vitamin C with topical application.

In rare cases, people who don't get enough vitamin C develop a deficiency called scurvy that causes fragile skin and slow-healing wounds, along with exhaustion, joint swelling and anemia. Lack of vitamin C can also cause uncomfortable skin problems such as atopic dermatititis, characterized by an itchy rash. Talk to your health care provider if you experience unexplained skin symptoms or have difficulty consuming enough dietary vitamin C. 

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Exercises and Stretches To Relieve Wrist Strain and Improve Mobility

Your hands and wrist are vital to many essential tasks, such as driving, cooking, eating, and working. For many people, their work requires eight-hour shifts at a desk with their hands continuously pounding away at a keyboard.

The nonstop or relentless typing does strain your wrists and fingers. If you work on a laptop, the strain can worsen because laptop keyboards are smaller and force your wrists and hands into awkward angles.

While there is no quick solution for limiting wrist strain, you have stretch and exercise options to strengthen muscles and improve mobility. Searching online will provide numerous wrist and hand exercises resources, but they all come down to the same five basic movements.

1. Praying Hands

The praying hands exercise or stretch is one of the easiest ways to improve wrist flexibility. You want to stand with your hands touching, palms together. Your elbows Should also touch each other. Your hands should be parallel to your face.

As you press your hands together, slowly separate your elbows. Your palms should remain touching as they move down toward your belly button. Hold the stretch for about 30 seconds. Repeat.

You can add another element to the stretch. Extend one arm out from the body at shoulder height, palm down. Allow your hand to go limp. With your other hand, grab the fingers of the limp hand and pull them back. Hold the position for another 30 seconds. Repeat with the other hand.

2. Rising Fists

You can also choose a seated stretch. Lay your forearms and hands on your thighs with palms facing up. Stretch your fingers wide before slowly closing them into a fist. You do not have to clench your fist, only close it. Keep your forearms on your legs, and raise your fists towards your body, bending from the wrists. Hold the position for 10 seconds before lowering your fist back to your legs and opening your hands wide. Repeat the stretch a minimum of 10 times. 

3. Squeezing Tennis Balls

Using a tennis ball or stress ball can help you build hand and wrist strength. However, it does require commitment. You want to squeeze the ball as hard as you can for five to 10 seconds. It would be best if you repeated the hold 10 or more times.

The exercise should not hurt. Stop and talk to your doctor if you feel any pain while performing the squeeze. You could have a wrist injury that needs assessment.

4. Performing Figure-Eights

Yoga is usually seen as a full-body exercise routine, but it also has several movements that focus on specific areas of the body. Figure-eights focus on hand and wrist mobility.

To perform the exercise, you need to interlace your hands and position them in front of the body. Keep your elbows at your sides and move your hands in a figure-eight position — your hands should alternate the top position. Perform the exercise in intervals of 15 seconds.

5. Trying the Desk Press

A desk press is another exercise to help build wrist strength. The movement focuses on the muscles running from your wrists to your elbows.

In a seated position, place your hands under the desktop. Your palms should be face up against the underside of the desk. Press against the bottom of the desk for 10 seconds. Repeat.

Working at a computer all day can result in hand and wrist injuries. If you choose to fit some of the above exercises and stretches into your day, you can reduce the risks of injury.

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4 Everyday Chores That Work Your Core

Whether you’re a parent and primary caretaker of your home, a busy professional or a carefree singleton in the prime of his or her life, you may struggle to find time for a legitimate workout, much less develop an exercise routine. If this is the case, fret not, as you can still work that core and achieve a physique of which you can be proud. How? You may wonder. Simply by doing what you do — maintaining your home and the other things you own.

The household chores you do every day — and even those you do infrequently, such as painting or dusting the fans — works your core just as effectively as an abs day at the gym. So, which chores are more effective than others? The answers may surprise you.

Vacuuming

Vacuuming doesn’t just bust the dust — it also busts the gut. In all seriousness though, pushing a vacuum around works the triceps and extends the lateral muscles, especially if you use an older model. The chore is extra effective if you go all out and move around furniture while you’re at it.

You can make the most of this daily or weekly chore by treating vacuuming as you would any other workout and using proper “gym technique.” Squat when plugging in and unplugging the appliance, push with your legs when moving furniture and hold your abs tight as you sweep away.

Raking Leaves

If you’ve ever raked leaves or mowed grass before, you know just how effective of a “workout” this chore is. Like vacuuming, raking works the arms and abdominal muscles. It also works the legs, back and buttock muscles as well. Raking, all around, is a great workout.

You can get extra points by bagging the leaves and hauling the load to the curb. However, be smart in your technique and seek help from a spouse, neighbor, child or friend. Claiming to have thrown out your back hauling leaves is slightly more embarrassing than saying you threw it out on leg day.

Painting

Painting just doesn’t just work your core; it works your whole body. Painting requires you to squat, stretch, press and rotate parts of your body in ways you don’t rotate them in everyday life. It’s because of its impressive benefits that Mr. Miyagi used fence painting as a form of discipline for Daniel LaRusso in The Karate Kid. If a paint project ever presents itself, no matter how small, volunteer yourself to lend a helping hand.

Power Washing

Like leaf raking, if you’ve ever power washed anything, you know just how effective it is as a workout. Power washing forces you to control a hose that has a steady 2,400 PSI of water pulsing through it. Moreover, it requires overhead lifting, rotational movement and squatting, all of which work not just your abs but also, your whole body.

To make the most of your power washing endeavors, plan to spend a whole day doing it. This is not necessary to reap the most benefits but to ensure you don’t strain any muscles in the process (that’s how effective power washing is).

You don’t need a gym membership or even hours of free time to work your core. All you need is the motivation to do what you already do, and that is to maintain your home and property.

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Pedicure Spacers: Your Secret Weapon for Foot Pain?

If you've ever had a pedicure, you've experienced the sensation of colorful foam spacers between your toes. This tool is designed to gently hold them apart and keep your fresh coat from smudging. You might not realize, however, that specialized toe spacers can also provide relief from foot pain.

How Toe Separators Work

The mechanism behind toe spacers is simple. These devices align your toes to an ergonomic position to reduce stress and provide a gentle stretch to the hardworking muscles in this area. With regular use, toe separators boost the flexibility of your muscles and tendons, which can keep your feet from developing painful cramps.

Spacers can also help correct gait issues that lead to discomfort over time. While limited toe flexibility might seem like a minor inconvenience, it can actually change the way you walk. Eventually, the unnatural gait can cause pain in the legs, hips, knees and lower back thanks to added stress on your joints.

A 2018 study published by the Journal of the American Podiatric Medical Association found that using toe separators and doing stretching exercises for three months reduced pain and improved flexibility and range of motion for women with bunion discomfort. This confirmed earlier research findings published in Prosthetics and Orthotics International. In that study, toe spacers decreased bunion pain when combined with night splinting.

Types of Toe Separators

Toe spacers for foot pain look just like the ones you get at the salon. Instead of flimsy foam construction, however, these separators are made of sturdier rubber, silicone or plastic. Medical-grade silicone gel toe spacers are comfortable, long-lasting and easy to clean. Look for designs with added padding, especially if you have a painful condition like calluses or bunions.

You can choose from various colors and styles, but whether you pick purple or polka-dotted spacers, they must fit your feet correctly for effective pain relief. Select a pair that corresponds correctly with your shoe size. Additions like magnets, moisturizing infusions and aromatherapy scents are fun features but they don't have a proven impact on pain.

Full-toe separators cover the entire foot, but you can also find double-toe and triple-toe versions to separate either two or three toes only. Some styles are designed solely for wear while you're lounging on the couch, while others can be worn while walking and even add more stability to your stride if you need it. You can even purchase toe separators specifically for workouts.

Who Should Try Toe Separators

You might benefit from toe separators if you're a fan of fabulous shoes that force your feet into uncomfortable positions and leave you sore. Toe spacers can also work wonders for hikers, runners, dancers and people who spend a lot of time on their feet at work. I know my nurse friends swear by separators to soothe stiffness after a long shift.

You can also try spaces for relief from pain caused by bunions and hammertoes. In fact, some types of toe separators can even slow bunion growth.

At less than $25 per pair, toe spacers could provide affordable relief from foot pain. You might need to try them for just a few minutes at a time until you get used to the feeling of having your toes separated. For best results, work your way up to regular use.

Make an appointment with your foot doctor if you experience swelling, redness or discomfort that lasts longer than a few weeks or gets worse even with self-care at home. In this case, you may need treatment for an underlying condition such as bone spurs or osteoarthritis.

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How To Tell if You’re Doing an Exercise Incorrectly

Have you ever tried a new workout and ended up in pain for a few days with a pulled muscle or some other type of unexpected injury? Don’t worry, I’ve been there, too. It can be fun to try new workouts (hello, AcroYoga!) but if you don’t take extra care to ensure you’re performing the exercises properly, you can easily hurt your body.

To help you avoid injuries in the future, here are my top tips for recognizing when you’re doing an exercise incorrectly. (You’re welcome).

You Experience Pain

You know the old saying, “Pain is gain”? Well … that isn’t always the case. It’s normal to feel some physical discomfort when you exercise, but you shouldn’t feel pain. The minute your body sends pain signals your way is the minute you need to stop what you’re doing and analyze your form.

When I mention pain, I mean during the exercise itself, not afterward. Unfortunately, it’s almost impossible to avoid the muscle pain that inevitably develops after a good workout. But if you’re doing squats and your knees are screaming at you, there’s no reason to be a tough guy or gal and keep punishing them. Pushing through intense pain can cause long-lasting damage to your joints and soft tissues.

So the next time you feel like your shoulder is going to burst out of its socket while you’re doing lateral arm raises, stop what you’re doing. Your body is trying to tell you it can’t complete that motion right now. You might try other exercises that target the shoulder muscles or simply give your shoulders a break until they feel better.

You Feel Sore for Days After a Workout

Some muscle soreness is normal after a good workout and can be an indication that your workouts are delivering results. But if you’re sore for days after your sweat session, you’re probably working too hard and taxing your body too much.

Muscle soreness happens as a result of tearing your muscles down. The muscles then repair themselves (which is why getting sufficient rest after a workout is important). Don’t worry, the muscle tear-down process is normal and is the primary way to get stronger, more defined muscles.

While some muscle damage from a workout is normal and even desirable, you don’t want to tear your muscles down too much. If you’re feeling sore for days at a time after your workouts, you’re most likely tearing your muscles down more than you should. Try to cut back a little on your workout intensity until the soreness becomes less pronounced and long-lasting.

You’re Dreading Your Workout Sessions

Working out should feel good (even though it pushes your body outside of its comfort zone). Exercise releases endorphins and increases oxygen delivery to your body’s various tissues. Though it’s normal to feel a little bit lazy when your scheduled workout rolls around, it’s not normal to dread your workout sessions.

If you’re feeling anxious about working out, you’re probably pushing yourself too hard. At the end of a good workout, you should feel energized and accomplished, not exhausted and depressed. To bring the fun back into your workouts, go gentle on your body and don’t push it too hard. You can also make your sweat sessions more fun by inviting a friend to work out with you.

Make Your Workouts Enjoyable

You can’t enjoy a workout if you’re doing the exercises wrong, trust me. If you leave the gym feeling like you’ve just been beaten up, you’re most likely doing at least one of your exercises with improper form or too much intensity. Listen to your body and learn how to recognize the common indications that you’re doing an exercise wrong. Then stop the exercise or take the time to learn how to get your form right before you continue.  

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5 Benefits of Trampoline Cardio

When was the last time you jumped on a trampoline? Many adults have fond memories of playing around on large backyard trampolines, but as they get older, they seem to think there is no more room for a trampoline in their lives. Thankfully, there is always room to jump for joy. 

Trampolines provide an excellent cardiovascular workout that is both healthy and fun. If you would like to revisit that childhood joy again, pick up a mini trampoline and take advantage of the many benefits of trampoline cardio. 

1. Improved Bone Density

As people age, their bone density is not what it once was, making their bodies more fragile and injury-prone. Research proves that the bone density of competitive trampolinists is higher than others in their peer group.  

While you might not become a competitive trampolinist, performing regular trampoline exercises can still improve your bone density in the spine and hip regions. Studies suggest that routine trampolining can also reduce the odds of developing osteoporosis. 

2. Increased Strength

People often assume that a trampoline only uses the leg muscles because they associate jumping with the legs. However, a trampoline involves much more than just the lower half of the body.

A trampoline forces you to use the entire momentum of your body, which engages several muscle groups. When jumping on a trampoline, you use your legs, core, back, and more to maintain control and balance, allowing you to work out several areas at once.

3. Improved Core Strength

Trampolining is an exercise of rebounding or regaining balance and maintaining momentum. Several studies indicate that trampoline exercises relate to improved coordination, balance, and motor skills.

Additionally, as a trampoline is good for balance, the exercise focuses on the core muscles. By developing the core, people can better maintain their balance, which is beneficial to those who are more prone to falls, such as seniors.

4. Increased Heart Health

The heart is one of the most important muscles in the body, and cardio exercise is one of the only ways to work out this vital muscle. The trampoline provides an excellent low-impact solution to cardio exercise, especially for those who can no longer run.

If you choose to use the trampoline, you can improve your heart health. A trampoline workout can help lower your resting heart rate, triglyceride levels, and cholesterol levels.

5. Reduced Stress

One of the most essential aspects of sustained health is a stress-free life. Unfortunately, as most adults know, stress is a natural symptom of existence. Therefore, it becomes necessary to find ways to relieve stress.

Exercise is one of the most effective stress relief methods, so too is meditation and relaxation. However, did you know that jumping can also produce endorphins, helping to relax the body and increase joy?

Jumping on a trampoline is the literal interpretation of jumping for joy. The rebounding action of trampoline exercises results in the constant tensing and relaxing of muscles, releasing endorphins, and stretching the muscles. When the exercise is complete, your muscles are loose, and you feel relaxed.

The trampoline is one of the best cardio workouts, and it is fun. If you have not jumped for joy in a while, consider picking up a mini trampoline and getting started with some fundamental routines.