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9 Ways to Take Your Walking Workout to the Next Level

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Any style of walking that gets you moving is good at first but, eventually, you’ll have to pick up the pace, get your heart rate up and break a sweat if you want to get the calorie-burning, muscle-toning and health-boosting benefits. “We’re not talking a major overhaul, just a few strategic tweaks to your walking posture and technique, so it’s easier for you to go farther and walk faster,” explains Lauren Jawno, certified high-performance coach, speaker and author. 1. Take smaller, quicker steps. Speed up by taking smaller, more frequent steps. You don’t have to sprint but you do need to step with purpose during your walk. Pretend you’re running late. Walk like you’re on a mission. If you’re walking at the proper pace, you should find talking difficult but not impossible. 2. Use a heart rate monitor. You should be walking at a brisk enough pace to maintain your heart rate in your target-training range. This ensures you’re working hard enough to benefit your heart but not so hard that y...
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5 Best Quick Ways to burn 500 Calories

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When it comes to exercise, we all want a workout that burns the most calories in the shortest amount of time. What if we told you that there are ways to burn a whooping 500 calories in just one workout? To make things even better, these do not have to be monotonous, painful or unenjoyable. Here Are The 5 Workouts That Are Short, Explosive And Burn 500 Calories . TABATA To burn 500 calories in a Tabata workout, try four Tabata intervals (four minutes each) and spend a few minutes warming up. You can pick almost any exercise for Tabata such as burpees, push-ups, jump squats, lunges. Tabata is a specific form of HIIT — one that burns, on average, 13 calories per minute! Each exercise in a given Tabata workout lasts only four minutes, but it’s likely one of the longest four minutes you’ll ever endure. This is the way Tabata works: Workout hard for 20 seconds Rest for 10 seconds Complete 8 rounds Example of a Tabata Workout Push-ups (4 minutes) Air Squats (4 minutes) Burpees (4 minutes) Mou...
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9 Best Exercises That Will Eliminate Your Low Back Pain.

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  To eliminate your low back pain, l ow back pain  is the most common source of musculoskeletal complaints, with 70% to 80% of adults experiencing it in some form during their lifetime.  It's also the top reason people are unable to perform daily activities and need to miss work.  Research shows that postural exercises have a more significant, more efficient pain-reducing effect on low back pain than pharmacological options (painkillers, NSAIDs) or instrumental approaches (heat, spinal manipulation). The Important of Good posture  When we think about posture, we tend to think of it as "Good" or "Bad," but the reality is that there is a lot of in-betweens depending on what the activity might be. Common Culprits Behind Low Back Pain low back pain can arise from many factors and affects people of all ages, backgrounds, races, and cultures. Many areas of the body can be injured in and around the trunk, leading to lower back pain and injury. Typically people who put ...
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6 Best Brain Hacks That will give Your Mental Health a Big Boost

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Stress, burnout, loneliness, and anxiety are  mental health issues  most of us have dealt with, even before 2020. Throw a global pandemic into the mix, and one thing is clear:  employee well-being  has taken center stage. As a result, organizational practices are being reprioritized to meet the mental health needs of their workforce. You can reduce anxiety with these helpful brain hacks if anxiety is beating up on you. Here are tips for your  brain hacks 1. Stop Overthinking:  Overthinking causes us to get stuck in a cycle of inaction, which triggers analysis paralysis. Now you’ve entered the terrain of stress-induced anxiety, as worry becomes debilitating and causes you to move backward, not forward. Embrace uncertainty instead.  Be of the mindset that uncertainty will bring with it some benefits, like unleashing your creativity and helping you to be more resilient.  Acknowledge its presence and accept the fleetingness an...
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15 Best simple Ways Exercises to Strengthen Your Back At Home

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Back pain can make it difficult to get out of bed in the morning. It can also prevent you from playing with your kids. The good news is that back-strengthening exercises can  reduce back pain and prevent future injuries.  Strong back muscles provide essential support for your spine, improving posture and stability. In this post, we’ll tell you the top 15 exercises from physical therapists and fitness experts to strengthen your back. These exercises can be done at home with little equipment, so you can easily add them to your weekly workout routine. They target all the major muscle groups, including the lower back, middle back, and upper back. With consistency, you’ll stand taller, feel less pain, and have more freedom to do activities you love. Let’s get started! Here, we will discuss some of the  easier and simplest back workouts  you can try to strengthen and have  flexibility in your back. 1. Strength-Based Workout A strong back is important fo...
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