Forget running and swimming — this chair workout boosts your metabolism and builds cardiovascular fitness
Running and swimming are great ways to boost your metabolism, burn calories, and improve your cardiovascular fitness. But if you're looking for a low-impact workout, without having to travel to a pool, I've got you covered. The workout below will get your heart rate up, work your upper and lower body, as well as your core, all from the comfort of your chair. Just make sure the chair doesn't have wheels, and that you can comfortably put both feet flat on the floor before getting started.
Remember that if you're a complete beginner or you're returning to exercise following an injury, it's always a good idea to seek advice from a professional before taking on a new workout routine.
The workout is designed by health and fitness coach Caroline Jordan. The 20-minute workout is designed to boost your metabolism and energize you. It's suitable for all levels of fitness, and all you'll need is a comfortable chair.
If you're looking to burn fat and lose weight, you'll need to pair cardio workouts like this with a healthy diet. To lose weight, you'll need to ensure you're in a calorie deficit — burning more calories than you consume. One of the easiest ways to keep an eye on your calorie expenditure is to wear one of the best fitness trackers.
The workout takes you through a series of exercises including marches, punches and kicks, chair jumping jacks, and seated rows. You won't need any weights, and you can follow along with Jordan in real-time. She adds in cool-down breaks, designed to bring your heart rate back down to normal, as well as a warm-up and cool-down.
Far from being an easy option, chair workouts like this one are designed to target most of the major muscle groups in the body, without the impact. They are highly adaptable workouts and can be performed just about anywhere with no equipment. They're also a great option for seniors, or if you have an injury that makes lying down on an exercise mat difficult.
When performing chair workouts like this, you'll be twisting your torso, which engages your abdominal muscles. A strong core can help protect the spine and pelvis from injury and help stabilize your body, protecting you from falls.
As we get older, strength training and resistance training are vital when it comes to maintaining muscle mass and increasing our bone density. Despite using just your body weight, these exercises will help sculpt strong muscles over time. The twisting exercises included in the workout can also help improve your mobility and flexibility.
Finally, working out isn't just about losing weight and burning calories — it's about boosting your mood and helping you de-stress. This workout is fast-paced and fun, and you'll be left with those happy post-workout endorphins. Exercise can help improve your mental health, reduce anxiety, and even help you sleep better, so what are you waiting for? Grab a chair and get marching!
Forget running and swimming — study finds this sport adds 10 years to your life
Over 60? Forget running and swimming — these 5 bodyweight exercises help strengthen your entire body, using just a chair
I thought power walking was weird — here's what happened when I tried it 30 minutes a day for one week
Hashtags
Try Our AI Features
Explore what Daily8 AI can do for you:
Comments
No comments yet...
Related Articles
Yahoo
5 minutes ago
- Yahoo
Caffeine craze warning after pouches gain in popularity with teens
While the use of caffeine pouches among teenagers remains relatively rare, experts and educators are concerned that may be about to change. Marketing aimed at teenagers of such products is spreading on social media. A school resource officer for the Boise County Sheriff's Office in Idaho, David Gomez, began noticing the use of caffeine pouches last spring, according to NBC News. The pouches can contain more than 200 milligrams of caffeine, and students have been using them along with nicotine pouches such as Zyn. Gomez noted that students would use the pouches as a disguise for nicotine pouches or they'll use both. 'They'll use the Zyn pouches that they put in their lip, and then they'll take a caffeine pouch,' said Gomez. 'They don't care what it is they're putting in their lip.' Richard Mumby is a marketing executive who was part of the launch of the e-cigarette Juul, which has been accused of initiating a wave of teen vaping. He's now back with a caffeine pouch startup known as Wip. A growing market is now trying to sell Americans on pouches as an alternative to caffeinated beverages. Mumby told NBC News that caffeine is part of 'the fabric of many Americans' everyday lives.' But he said there's room to improve. Wip and other companies are marketing caffeine pouches as a portable and affordable alternative to caffeinated drinks. It's a mix between nicotine pouches and energy drinks, placed between the lip and the gums to deliver the caffeine. Pouches, most of which do not contain nicotine, tend to last between 20 minutes and an hour, but their effect can go on for longer. Wip's flavors include mint, strawberry kiwi, and sour cherry, and each comes with 100 or 200 milligrams of caffeine, which is the same as about two cups of coffee. According to the U.S. Food and Drug Administration, that's half the amount of caffeine an adult can safely consume in an entire day. 'We take responsible caffeine consumption and responsible marketing of our product seriously,' a spokesperson for Wip told NBC News. 'While there are no legal age restrictions on caffeine products, we have adopted marketing guidelines that exceed the age-related standards set by the American Beverage Association for most common energy drinks. Wip is not intended for use by anyone under the age of 18, and our guidelines ensure the product is marketed responsibly.' Exercise and nutrition sciences professor at George Washington University's Milken Institute School of Public Health, Rob van Dam, studies caffeine. He shared concerns about the potency of some of the pouches being sold. 'It may be a bit different than coffee,' he told NBC News. 'It may hit faster, and you may overdose, in a way, more quickly.' Another worry is the possible popularity among teens, as nicotine pouches and energy drinks are already widespread. Zyn maker Philip Morris has previously told NBC News that 'Zyn's marketing is directed toward legal age nicotine users who are 21+.' The American Academy of Pediatrics has recommended that teens don't consume more than 100 milligrams of caffeine per day. The chair of the AAP's Committee on Nutrition, Dr. Mark Corkins, told NBC News that it would be better if teens avoided caffeine altogether. 'Caffeine, in general, is an area we are very concerned about,' he said. 'Pouches are just another delivery form.'
Medscape
18 minutes ago
- Medscape
Weighted Vests: Are They Effective for Weight Loss?
With the ongoing obesity epidemic, researchers are constantly looking for strategies that optimize weight loss while minimizing associated side effects. One strategy currently gaining interest is the use of weighted vests— form-fitting garments into which weights are sewn or carried in pockets, enabling the wearer to add or remove them as needed. In theory, this offers a nonpharmacologic way to induce weight loss without the side effects of medications or weight-loss surgery, but with potential bone-sparing effects. The latter is important because even modest weight loss can reduce bone density and strength, increasing the risk for fracture. Weight loss — particularly when induced by caloric restriction — is associated with bone loss, especially at the hip. This is a consequence of loss of muscle mass and an unloading of bones from the decrease in body weight. Even modest diet-induced weight loss results in small but significant reductions in hip bone mineral density (BMD), with less consistent changes at the spine or whole body. These skeletal losses may increase fracture risk, particularly in older adults, and are more pronounced when weight loss occurs in the absence of exercise. Resistance training or combined aerobic-resistance exercise mitigate but do not fully prevent this bone loss. How Do Weighted Vests Help? Weighted vests can be used to preserve muscle mass during periods of caloric restriction. This is achieved by increasing gravitational loading and placing mechanical stress on weight-bearing tissues. Local fat mass is theoretically reduced by the work required to wear the weighted vest. Preservation of muscle mass has the dual benefit of preserving bone mass and maintaining resting metabolic rate (RMR). This is important because weight loss typically results in a lower RMR, which makes subsequent weight loss more difficult. Although using weighted vests does not lead to the same degree of weight loss reported with GLP-1 receptor agonists such as semaglutide, or GLP-1/glucose-dependent insulinotropic peptide (GIP) receptor agonists such as tirzepatide, the data demonstrate benefits of this strategy. For example, 5 weeks of high-load vest use (11% of body weight worn 8 hours per day) vs a low-load vest (1% of body weight) reduced fat mass and waist circumference with no significant change in overall body weight. Loss of fat mass and a reduction in waist circumference are not inconsequential outcomes. Fat distribution (particularly an excess of visceral fat with an increased waist circumference) is a major driver of many metabolic morbidities associated with obesity. In fact, newer definitions of preclinical and clinical obesity emphasize body fat distribution and waist circumference, rather than absolute body weight. The impact of weighted vest use on skeletal health is inconclusive at this time. Snow and colleagues reported preservation of hip BMD over a 5-year period in older, postmenopausal women when weighted vest use was combined with jumping exercises. However, a randomized controlled study from Wake Forest University (INVEST in Obesity) involving 150 older adults with obesity did not find a bone-protective effect of weighted vest use or resistance training following intentional weight loss. Further studies are needed to evaluate the impact on BMD of varying durations of vest use and varying weights of the vest. In conclusion, studies thus far have not demonstrated a significant impact of weighted vests for total weight reduction, although reductions in local fat mass and waist circumference may confer some metabolic benefit. These vests may provide mechanical stimuli that support musculoskeletal integrity; however, further research is necessary to prove this point and data available thus far are conflicting.
Yahoo
38 minutes ago
- Yahoo
I Asked Dentists How to Brush Better—Here Are the 4 Tips That Changed My Routine
#1 came as a surprise. For a ritual we've all been doing for about as long as we can remember, most adults aren't brushing their teeth completely right. Even though the routine seems mostly intuitive at this point, there are different techniques for brushing your teeth that will help you maximize the health benefits. Brushing your teeth isn't just to make your teeth whiter and your breath better—it is an active part of maintaining your oral health and overall health. When you brush your teeth the right way, you're not only helping stop tooth decay and gum disease, but you're also promoting healthy blood circulation and even fighting heart diseases linked to poor oral hygiene. We asked the experts for some tips on brushing your teeth the right way and got great advice for adopting a new-and-improved Our Expert Dr. Mirissa Price, consumer advisor spokesperson for the American Dental Association Dr. Houston Symmes, dentist at Peace Haven Family DentistryDon't Rinse Immediately After Brushing Though it may feel like muscle memory to immediately spit out your toothpaste and rinse your mouth with water after brushing, it's actually better to let the paste sit on your teeth for a few minutes. "Because fluoride strengthens tooth enamel, leaving it on the teeth for at least 15 minutes after brushing can help make the enamel more resistant to cavity-inducing acids," says Dr. Price. "Not rinsing immediately can help the fluoride be even more effective." Use Toothpaste With Fluoride Though there are plenty of options for fluoride-free toothpaste, both of our experts recommend using a toothpaste with fluoride. "It is important to use a toothpaste with fluoride, which is any toothpaste with the ADA Seal," Dr. Price says. "Fluoride strengthens tooth enamel." Fluoride is a naturally occurring mineral found in sources of water and food that the ADA calls "nature's cavity fighter." According to the ADA, fluoride helps "rebuild weakened tooth enamel and reverses early signs of tooth decay." When you brush your teeth with fluoride toothpaste, the fluoride is applied to the surface of your teeth, which provides a "topical benefit." Wait to Brush After Eating Acidic Foods Just finished up an early morning glass of orange juice or a late-night sour candy snack? It's best to hold off on brushing your teeth for a bit. "Acids soften the tooth surface," Dr. Symmes says. "Enamel can weaken if you brush it after consuming acidic beverages and meals." "Waiting for 30 minutes allows saliva to wash away the acids and the enamel to harden or re-mineralize," says Dr. Symmes. In the meantime, he recommends swishing water around your mouth to help neutralize the acids. Related: Ask a Beauty Editor: Should You Brush Your Teeth Before or After Breakfast? Brush at a 45-Degree Angle If you're brushing your teeth straight-on, you might want to switch up your angle, according to our experts. "When brushing, the toothbrush should be placed at a 45-degree angle to the gums and gently moved back and forth in short, tooth-wide, strokes," says Dr. Price. "This motion helps to clean the space where the tooth meets the gums, which is important because that is one of the areas where bacteria and debris tend to stick." Dr. Symmes notes that this angle "effectively eliminates plaque but is easier on your teeth and gums." Read the original article on Real Simple
