Collagen supplements are top sellers, either alone or in combination with other vitamins and magnesium, especially in the sports supplement area. In theory, they are especially useful for maintaining and recovering tendons and joint muscles.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

If so, who doesn’t want to take advantage of that property? The problem, as often happens, is that all that glitters is not gold. Collagen supplements have not shown the expected benefits and in fact their mechanism of action has not been scientifically proven.

First of all: What is collagen?

Collagen is called a family of interrelated proteins, although they have different genetic origins. They are composed of different amino acids, especially proline, lysine and glycine.

In any case, when all these proteins are put together, collagen is the most abundant family of proteins in the body (25% of what we have), and these are the connective tissues of our body. It can be said that they make up the main factor of the skin, hair, bones or tendons.

Published on Unplash by Damir Spanic

Its function is to create the basic structure that supports these tissues and, therefore, our entire body. Its function is to create the basic structure that supports these tissues and, therefore, our entire body.

The collagen in your body you have produced yourself

However, it is important to clarify that the collagen in the body is 100% self-produced. In other words, it is not produced from collagen ingested in food and supplements, but rather from cells using amino acids, which are the amino acids that make up proteins, according to RNA instructions.

This is because the collagen is too large for the protein to be completely absorbed by the walls of the digestive system. Therefore, in order to enter the bloodstream and from there to the joints, it must first be broken down into essential amino acids.

By consuming collagen, the body receives the essential amino acids that are used to make proteins. However, those amino acids are not necessarily used to produce collagen. In fact, some of these amino acids can be found in other foods, and many of them are produced by our own bodies, so you don’t need to consume collagen at all to produce it.

Published on Unplash by Poodar Chu

what the studies say

Although some studies have conferred beneficial properties on collagen supplements in the treatment of joint pain, the majority are studies carried out by the supplement manufacturer itself (this time there is a conflict of interest), and in other cases the research sample it’s too small.

On the other hand, the European Food Safety Agency has no evidence that collagen supplementation affects the joints of active people, the health and smoothness of the skin.

Thus, if you are thinking of considering this type of supplement, either in the form of tablets or creams, think carefully. Our advice is to spend money on something else, for example gelatin. Normally, gelatin is basically made of collagen and although it is not a solution to joint problems, it is richer and, above all, it is much cheaper than other products that you can find.

Published on Unplash by Carl Barcelo

Between 10-15% of women worldwide suffer from endometriosis. Endometriosis is a disease caused by the unbalanced growth of endometrial tissue. It can invade some organs, but fortunately it does not usually enter the ovaries.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

In any case, endometriosis can cause serious discomfort and serious fertility problems. Why is it developed? What is the solution? Is it synonymous with impossibility of pregnancy? Today we talk about this health problem, which is more common than it seems.

What is endometriosis?

Endometriosis is a problem related to the excessive growth of tissue. The endometrium, which lines the inside of the uterus, becomes uncontrollable and colonizes other parts. The endometrium is ready to receive fertilized eggs. Once a month, it grows back and sheds to allow new eggs to be transplanted.

Due to rapid growth of the enodometrious tissue, the situation can become a problem when it grows too large. Especially when endometrial cells migrate through the abdomen and colonize other organs. Usually, a benign endometrioma or endometrial cyst forms without major problems.

Published on Unplash by Jozsef Hocza

However, this tissue can grow with other organs. The most common is that it affects the ovaries due to its proximity. This interferes with the proper functioning of the organ and can cause pain and, in some cases, fertility problems. Endometrioma can be malignant.

Endometriosis can become a fertility problem within 10 to 15% of women who suffer from it.

Have you had endometriosis?

There is no set of decisive reasons for suffering from this disease. If you have the ability to react with the endometrial cells and the ovary, a cyst is likely to develop.

It can also be a hereditary disease caused by a genetic predisposition; and evidence has been reported that the endocrine or immune system is involved in its appearance.

Another possibility is that the cells of the peritoneal cells become endometrial cells.

However, we know that endometriosis has some risk factors since there is evidence of the involvement of the endocrine system (in the hypersecretion of estrogens) or the immune system in the development of endometriosis.

Published on Unplash by Sinitta Leunen

There is no cure for endometriosis, as removal of the tissue often requires surgery. Lean meat intake is associated with the possibility of endometriosis

What are the consequences of endometriosis?

The symptoms of endometriosis are diverse and complex and may be associated with other diseases and problems. Also, endometriosis can be asymptomatic. This means that many times the symptoms go unnoticed. The most normal thing is that at some point, especially in the abdomen, a more intense pain appears than usual. Hypermenorrhea and menorrhagia, that is, excessive bleeding and outside the menstrual cycle, can also occur.

These symptoms are a good reason to make us suspicious and want to visit a doctor who performs a more detailed gynecological examination. Gynecologic ultrasound or MRI is used because endometriosis is not detected by direct examination or tactile sensation. You can also rely on the laparoscopic examination. Latitis consists of surgery under general anesthesia, in which a camera is inserted into the abdomen to directly verify the state of the organs.

Published on Unplash by Zen Bear Yoga

The worst consequence of endometriosis is that tissues form around the ovaries, which can cause infertility.

what can you do?

There is no cure for endometriosis itself. What you can do is reduce some or all of its symptoms and control the disease. Using analgesics for pain, or hormone therapy for endocrine control and if necessary to remove tissue. Surgery is usually the main option.

There are certain factors that predispose to high blood pressure, such as pregnancy, age 60 or older, African race, kidney disease, diabetes, and sleep aspiration. However, there are many other modifiable risk factors that can be acted upon to prevent this disease.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Actions that help reduce hypertension.

Keep active

According to the latest research, exercise helps lower blood pressure even more than previously thought.

Maintaining an active life helps promote regular movements that not only reduce the risk of being overweight, but also promote vasodilators and blood circulation. People who are physically inactive often have a high heart rate and high blood pressure. Therefore, it is always advisable to be as active as possible and exercise regularly if possible.

Published on Unplash by Paul Melki

reduce stress

Within the chronic occurrence factors for hypertension, stress occupies the first position. Try to decrease it as much as possible.

Control Salt (sodium chloride) and potassium.

The molecular state of sodium allows it to become a liquid, which increases blood pressure; so depending on the amount of sodium in your body, there is a risk of accumulation of this substance. Avoid super-processed foods and control sources of potassium.

stop drinking and/or smoking tobacco

Smoking and drinking temporarily increase blood pressure and can gradually damage the cardiovascular system, cause irreversible changes over time and accelerate the development of hypertension. For this reason, it is advisable to avoid alcohol intake and not to smoke, since this habit is unhealthy and very harmful to health in general.

As you know, high blood pressure can manifest itself from causes beyond your habits, but you can also avoid the factors mentioned above to reduce your risk of contracting the disease.

Published on Unplash by Alex Shaw

Osteoporosis is a disease characterized by structural deterioration and low bone mass density, which increases fragility and increases the risk of falls and traumatic fractures. However, there are exercises for osteoporosis that can help prevent it, and here we talk about them.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

What causes osteoporosis?

Various causes that affect the development of osteoporosis include dysfunction of the menstrual cycle, low energy availability (low calorie intake), being underweight, and a sedentary lifestyle.

Osteoporosis also occurs in men, but in sports there is a combination of causes that can have a significant impact on the development of osteoporosis in women. Eating disorders and absence of menstruation. These two factors, along with osteoporosis, make up what is known as the latriad for female athletes.

Athlete without menstruation or loss of menstruation: everything you need to know

The athlete’s triad has been established as a condition in which a combination of eating disorders and weight loss accelerated by sports practice causes irregularities in the menstrual cycle. This condition promotes the progression of osteoporosis and other medical conditions due to the close relationship between the hormonal environment and bone density.

Therefore, it is important to know how to identify the signs and symptoms that can lead to these situations, such as fatigue above normal, weight changes and changes in the menstrual cycle. In general, sport should be a factor against osteoporosis, so choosing your osteoporosis exercises correctly is key.

How can I train to improve bone mineral density?

The first thing to know is that sedentary lifestyles and inadequate energy intake are one of the main risk factors for the development of osteoporosis, especially in postmenopausal women.

Therefore, make sure that you are an active and well-composed person throughout your life, as you are much less likely to contract this disease.

Lifelong physical activity helps prevent osteoporosis

First of all, we have to understand what exercises for osteoporosis should be done to strengthen our bones:

• Traction exercises such as those that occur when our muscles are stretched.
• Push exercises such as gravity itself or multiple impacts that occur during execution.

The traction stimulus primarily stimulates cortical bone. It is the densest, superficial and metabolically least active, so it has a much lower turnover rate than bone. The compression stimulus further stimulates the cancellous bone. Cancellous bone is internally and metabolically much more active, with a much higher turnover rate than cortical bone.

Osteoporosis, in particular, has a significant impact on bones that have a high proportion of trabecular tissue (vertebral or upper thigh). This is because it is metabolically active and is more susceptible to hormonal changes. That is why in the case of osteoporosis, recommended exercises are the squat or the deadlift, which help maintain bone density throughout life.

What kind of exercises for osteoporosis should I do?

To summarize the above, it is necessary to combine exercise with a traction stimulus to the bone and exercise with a compression stimulus. The solution is strength training and small micro-impact exercise like high-speed walking, steps, and vibrating machines.

For strength training, choose multi-joint exercises for the lower and upper body. A list of osteoporosis exercises would be, for example, squats and their variations, deadlifts and their variations, bench press or dumbbells, military press or shoulder press, dumbbells, jerks or basses.

The key to micro impact training is progress. Start by walking on a steep treadmill that compresses less than on a flat surface, then move on to stepping and vibrating machines. In the latter case, it is always better to use it under the supervision of an expert.

Being active and exercising is good for our health and everyone knows it, or at least should already know it. Overweight and obesity, especially the proportion of children, has increased significantly in the last 40 years, as evidenced by data provided by health agencies and institutions.

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

Now, when we talk about exercise for young children, many people wonder: At what age should children start playing sports? How old are they when they start each sport or is it important when young children start exercising?

Benefits of practicing sports for children’s health

As mentioned at the beginning, the incidence of overweight and obesity in children has not stopped increasing. For this reason, it seems fundamental to look for mechanisms that help to reduce this epidemic, where daily epidemics cause new disasters in the health of young children. Not surprisingly, “old” diseases such as type 2 diabetes are becoming increasingly common in 12- and 14-year-olds and clearly demonstrate problems with social models.

Published on Unplash by Wesley Tingey

For these reasons, physical exercise continues to prevent and encourage children to develop physical skills such as athletic performance and balance, strength, speed, coordination, and expression. To help the body…

At what age do young children usually develop their skills?

By looking at the motor development of children from childhood to adolescence, we can see that they have gone through a series of skills to learn to control and move. Therefore, you can find five stages in which the basic skills of the little ones will be developed and later you will be able to acquire new “skills” to carry out your daily activities.

Under 2 years: At this stage, free play and “uncontrolled” movements are dominated by young children. They like to play and everything is new to them. They have little control over distance and space and move on impulse. At this stage, psychomotor classes can be interesting for the child’s initial development.

Preschool Stage: At this stage, they already have certain athletic skills such as jumping, running, and riding a tricycle. It is still the stage in which learning is most often done through play.

Published on Unplash by Chandler Cruttenden

4 to 7 years: Begins to complete certain skills such as adjustment, balance (standing on one leg or when riding a bicycle), speed, etc. From these ages, we must pay special attention to the weight that children carry in their backpacks to avoid possible back problems at these early ages.

8-9 years: At this stage, you can do certain sports that promote the development of some skills, such as racing.

10-12 years: It is time to strengthen the control and learning of the body and improve certain skills such as flexibility, strength and resistance.

What are the sports that children can practice? Also, at what age is it advisable to start doing sports?

trekking

Hiking is one of the sports with the least impact on children, and we can more easily introduce it into their lives. For this, it is always convenient to start from a short distance and look for motivations to promote this activity: walks in the park, nature excursions, tours of the history of the city center, visits to towns…

Published on Unplash by Juli Kosolapova

As for the recommended age, it may be a good time to start walking between 6 and 8 years old.

Gym

Gymnastics is a sport that is characterized by the “short life” of professional gymnasts, who generally finish their career at a very young age (they rarely reach 30 years of age and continue to compete). This is a “recommended” sport to start practicing early. In addition, this sport allows children to develop skills such as flexibility and physical expression through sport.

Due to age factors, it is common for mothers to start directing their children to activities such as dancing and dancing between the ages of 5 and 7 as a point before practicing gymnastics as a sports activity.

NADA

Swimming from 3 to 4 years is a sport that helps the child to develop basic motor skills such as coordination, muscle development and resistance. They usually begin to practice it using the typical cork boards, they gain control of their body, improve their skills and move more freely without outside help.

Martial arts: Judo, Karate or Taekondo

Martial arts such as judo, karate, and taekondo are sports in which children develop flexibility, strength, coordination, and agility. Therefore, starting between the ages of 8 and 10 may be a good time for children to start practicing this sport.

Athletics

One of the most common ways that children need to run is to run. Look at the school field and you will see a group of children chasing or playing from one place to another, so track and field is a sport that helps expend that energy while developing skills and abilities like speed and endurance.

tennis

Tennis is a sport with outstanding skills, especially when coordination and agility (especially eye-to-hand coordination) are practiced. You will also learn through tennis to control your ability to hit the ball and improve your learning of space and distance.

skate

Above all, movements that focus on cooperative movements and balance movements are sports that value children’s physical expression, such as dance. From the age of 5 or 6, this activity can be introduced once or twice a week as the first contact.

Appropriate equipment is needed to protect the child from blows (elbow pads, knee pads and even helmets) since the possibility of damaging this sport due to a fall must be considered.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

When we talk about addictive substances, we always refer to drugs and think of their great adverse effects on our body. However, a normal diet is also surrounded by addictive substances that can harm your body almost unnoticed. We refer to substances as common as alcohol and sugar.

“Socially accepted drugs”

They do not have such a rapid and destructive effect on our body, but these “socially accepted” and addictive substances do have side effects.

Considering “drug” substances such as cocaine and heroin, both these and those described in this article have addictive powers, but the former is much more powerful. Unlike the previous ones, small amounts of substances such as sugar, caffeine and theobromine do not harm our body. But we need to know the possible long-term effects of its consumption on our bodies.

All these addictive substances not only have a pleasant effect after ingestion, but also help to stimulate the central nervous system and block the behavioral depression common to all drugs. The problem is that in this case these substances are usually included in our diet, so we probably see them in a different way.

Published on Unplash by Eric Stone

Alcohol, caffeine, theobromine, sugar, sodium, and fats are commonly consumed and are never considered a drug, but have addictive powers and similar properties to addictive substances prohibited by law.

Effects on the body

The development of addiction is the main negative impact on the body. They encourage us to consume more and more and always bring us a common result, excess calories.

Both alcohol, sugar and fat are sources of calories, which makes it clear that their continued intake can cause excess weight and body fat. On the other hand, if you are addicted to theobromine, you can almost always opt for chocolate, which contains sugar, fat and, of course, a lot of calories.

Sodium poisoning or excess sodium can also cause increased caloric intake. Of course, caffeine isn’t just what we usually sweeten or flavor with other foods, it’s also found in sodas, energy drinks, and more. Poor quality calorie bombs as they do not provide vitamins, minerals or antioxidants and are derived primarily from sugar and fat.

Published on Unplash by Katee Lue

Therefore, these addictive substances are widely contained in a variety of commonly consumed foods that can cause poisoning over time, leading to excess calories, metabolic disorders, and illnesses of all kinds.

Since current caffeine overdose does not cause adverse effects other than GI symptoms and hypersensitivity, these addictive substances carry consequences over time, leading to ongoing abuse and long-term effects. The same goes for sugar, sodium, and all the other “socially acceptable drugs.”

Today, these addictive substances that harm your body are the most common causes of disease: cancer, obesity, high blood pressure, diabetes, tumors, and other health problems. The key is to consume more foods that are not processed and super-processed products. The addictive substances of natural products are absent or have a different quality than those of industrial origin that could alter the health of your body.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Control the alcohol you drink for your health.

It has recently been found that alcohol consumption and the pathologies derived from it are the main avoidable risk factors for the development of all types of dementia, especially early-onset dementia.

This is a recently published study by The Lancet of more than a million adults diagnosed with dementia. A specific analysis of the effects of problems caused by alcohol use was carried out to identify psychological and behavioral diseases, as well as chronic diseases that may be due to chronic harmful use of alcohol (WHO measures 60 grams per day for men). More than pure alcohol, about 4-5 drinks are placed, about 40 grams in women).

Published on Unplash by Jakob Owens

The results showed that 57% of these cases of early dementia (before the age of 65) may be associated with chronic alcohol use.

Alcohol often doesn’t come alone…

In addition, problems associated with excessive alcohol consumption are often associated with other risk factors for dementia, such as smoking, high blood pressure, diabetes, low educational level, or depression.

According to the study authors this means that the damage caused by a repeated overdose of alcohol does not come alone but with other symptoms that are often not associated with alcohol consumption itself.

If you needed a reason to moderate your alcohol consumption, now you have it!

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

At first glance, it can be hard to tell the difference between anxiety and stress. Both emotions are generally similar in their effects, negative and triggering. The feelings of threat and lack of control in our environment that generally overwhelm us and cause us fatigue, discomfort and frustration.

But stress and anxiety are different medical conditions, and the distinction between them is important so that we can know what we are dealing with and thus help combat them. The main difference is that stress is generally a temporary problem, how our body handles specific moments of great demand, and anxiety is usually a long-lasting psychopathology.

If you suspect you have one of the two, but don’t know which one, these clues will help you tell them apart.

1. Stress usually responds to external factors

Stress is often a reaction to a problem, and anxiety is a reaction to the stress itself.

This difference is important because stress often occurs when many stressful events occur; stress is the cause.

Published on Unplash by Jack Castles

2. Anxiety continues when problems go away

The stress caused by a particular problem can cause anxiety, but in many cases when the problem is resolved or resolved, the stress goes away but the anxiety continues.

This reinforces the previous point. Anxiety should be treated as a separate disorder, not just a product of stress. Anxiety rarely goes away during vacations, spa visits, or massages.

We also know what worries people who suffer from stress, but for those who are anxious, stress is less of a problem than anxiety.

3. Anxiety includes unnecessary worries

Many symptoms of stress and anxiety are similar: sleep disturbances, upset stomach, irritability, decreased concentration… but there are certain symptoms that characterize anxiety only. All of the above.

Just as anxiety is often confused with stress, many people consider panic attacks to be much more common than they really are. Very specific physical experiences related to the development of fear and anxiety. Symptoms such as sweating, tremors, fast heartbeat, nausea, chest pain, choking, and chills.

If someone is having a panic attack, whether stressful or not, they are most likely anxious.

4. Difference in treatment between stress and anxiety

For all these reasons, it is concluded that stress and anxiety require very different treatments, and that solving one (usually the simplest is stress) does not necessarily end the other.

In the case of stress, it is usually enough to deal with the factors that cause it: work situation, duration of the test, difficult relationships with a partner… are factors that we cannot easily ignore (for example, most of us cannot do without a job). Therefore, it is necessary to develop strategies to deal with them and compensate them with activities that help you relax, such as going on vacations, learning yoga or learning to turn stress into a motivating feeling (this is called stress or positive stress, as if was a challenge).

Published on Unplash by Edgar Chaparro

Anxiety, on the other hand, is a more serious and usually permanent psychopathology: people who suffer from anxiety do not have a single specific factor, so solving the causes that cause it requires more specific and personalized attention.

Anxiety treatment is based on medication and treatment if it becomes a limiting factor or reduces the patient’s quality of life. This does not mean that people with anxiety do not benefit from relaxing activities, exercise, or reducing the use of stimulants such as caffeine.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

CrossFit, a sport whose primary movements and exercises derive from military training, started catching on years ago. Despite the fact that it is a form of physical activity that requires a specific facility, more and more gyms and sports centers are offering this activity at their facilities.

Despite the need for specific equipment for your practice, certain CrossFit movements can be performed without equipment, using only our own body weight, so we can adapt these exercises to be performed at home.

Here are some bodyweight exercises to train at home to keep you active and healthy.

abdominal wheel

This exercise primarily engages the core, lower, and hip flexor muscles.

To perform the “roll” action, first stand on the mat and step back (it is recommended to use the mat or mat that will be placed on the floor). In the first phase of the movement, the goal is to assume a position similar to squatting. Then drop onto the mat as if you were rolling (hence the name “roll”).

Published on Unplash by Maryjoy Caballero

When you are lying on the floor, your arms should be extended above your head and in a fully extended position. To get back up, we have to “jump” back and get into the original position, using the momentum of the rear turn. All these steps are performed without pauses in between.

spartan push ups

Spartan push-ups are a classic push-up variation that definitely improves both the difficulty and strength of our workouts, while also producing a great work out for the pectoral and triceps muscles and our core.

In the first position, place one of your arms at the same height as a classic pushup, but with the opposite arm slightly back. That is, in the starting position, both hands are at an angle. Perform the push operation.

Perform a plyometric jump designed to change support when performing a push. The previously lagging hand is moved to the classic position and the opposite arm is lagged.

Published on Unplash by Katie Bush

Burpee

Burpees, as has been said many times before, is an exercise that doesn’t know the middle ground: either you like it or you hate it.

It’s one of the few exercises that works almost every muscle, and it’s also a great exercise for cardiovascular endurance work. Finally, this exercise does not require any specific material or installation, so it can be done anywhere.

Climbing or climbing movement

This exercise is another classic of high-intensity routines and can also be seen in CrossFit routines. It is a very complete movement that touches several points of the muscle (from the shoulder to the lower part of the body), with the main objective being the core and cardiovascular.

Published on Unplash by Amanda Hodge

horizontal jump

Deductively, this exercise may seem like a simple horizontal jump, but a wide jump requires specific techniques to do it efficiently, not a simple jump.

A point to keep in mind to avoid making mistakes in the jumps is to avoid swinging to gain momentum. To do this, you need to make sure your soles are in full contact with the ground and use their entire surface area when you push off. Similarly, we use our arms to pull back and throw forward at the moment of need for momentum.

crab ride

This exercise is mainly aimed at moving all the back muscles of our body. However, like the triceps dip, you need to pay attention to your shoulder position to avoid injury.

To assume the starting position, the foot should be semi-flexed and the second palm should be sitting on the floor with the floor behind the body. Next, stand on the ground. The next step is to walk backwards to maintain your balance. It is very difficult for beginners.

jumping stride

The plyometric lunge is a well-rounded exercise that not only moves your lower body but also improves balance.

There are two main options to carry it out.

First of all, you can do without switching legs when jumping, that is, if the starting position is with the right leg in front and you fall to the ground after the jump, you will land again with the right leg in front. This is a good option for beginners. Another way to do it is to alternate steps. That is, if you start in position with your right leg in front, when you land on the ground do it with your left leg in front. For balance, you can throw your arm forward every time you jump.

In addition to gaining upper-body strength and balance, a plyometric step (like all lower-body plyometric exercises) can help you run faster.

HOllow rock

Hollow boulders are moves primarily intended to move your core muscles.

To do this exercise, lie on your back with your arms extended above your head. Next, with your legs and arms raised slightly off the floor, build your body into a crescent shape. From this pose, try to rock back and forth without losing your pose.

Pistol squat or single leg squat

The pistol squat is a more powerful variant than the classic squat because it is bent over on one leg only. This is due to increased instability and increased stabilization of both the core muscles and the gluteus medius.

For this exercise to work properly, be sure to align your supporting legs and extended legs forward to avoid potential swing imbalances.

You can keep your balance by stretching your arms. As in the classic squat, we must try to keep the back in the most neutral position possible.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Thanks to recent research, it is known that physical activity can not only improve productivity at work, but can also significantly improve your health by incorporating healthy habits into your life. This is known especially in Sweden, one of the countries where more physical activity is carried out. As a result, some Swedish companies are beginning to include clauses in their contracts that require workers to exercise for one hour a week.

Many independent companies provide employees with healthy habits and training services. Other companies offer weekly yoga and Pilates classes for employees and certain residents on the premises.

Published on Unplash by Rayyu Maldives photographer

Promoting healthy habits at work is a habit that both employers and employees acquire with the aim of improving productivity on the one hand and improving health on the other.

Companies care about the health of their employees because they know that healthy and healthy workers have high productivity and low absenteeism. The values ​​associated with sport, such as the spirit of improvement and teamwork, are usually aligned with the business philosophy. Those corporations that are capable of managing to improve the health of workers by promoting healthy habits achieve long-term benefits.

Two of the main health problems we face in the workplace are a sedentary lifestyle and work-induced stress, both of which can be improved by regular exercise.

Job stress can lead to serious problems, especially in jobs where people are on release for looming deadlines or where workers must deal with unexpected situations on a daily basis (for example, the service sector). Workplace stress is known to be one of the factors that increase the risk of stroke.

Published on Unplash by LOGAN WEAVER

As part of that, a sedentary lifestyle is one of the most common causes of workplace pathology, including back pain and injuries associated with prolonged use of mice and keyboards. This is the case, for example, of carpal tunnel syndrome, which has recently been recognized as an occupational disease in the commercial field.