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Want to lose weight? 2-3 cups of coffee linked to lower body fat in women  |  Photo Credit: iStock Images

London: This news may make coffee-lover men depressed a bit as new research has revealed that women who drink two or three cups of coffee a day have been found to have lower total body and abdominal fat than those who drink less.

The study indicated that some compounds in coffee may have anti-obesity properties.

Overall, the average total body fat percentage was 2.8 per cent lower among women of all ages who drank two or three cups of coffee per day and the findings were consistent whether the coffee consumed was caffeinated or decaffeinated, and among smokers/non-smokers and those suffering from chronic diseases when compared to those in good health.

In men, the relationship was less significant, although men aged 20-44 who drank two or three cups per day had 1.3 per cent less total fat and 1.8 per cent less trunk fat than those who did not consume coffee, according to the study published in The Journal of Nutrition.

"Our research suggests that there may be bioactive compounds in coffee other than caffeine that regulate weight and which could potentially be used as anti-obesity compounds," said Dr Lee Smith, senior study author from Anglia Ruskin University in the UK.

To reach this conclusion, researchers examined data from the National Health and Nutrition Examination Survey, organised by the Center for Disease Control (CDC) in the US, and looked at the relationship between cups of coffee drunk per day, and both total body fat percentage and abdominal or 'trunk' fat (adiposity).

They found that women aged 20-44 who drank two or three cups of coffee per day had the lowest levels of adiposity, 3.4 per cent lower than people who did not consume coffee.

Among women aged between 45-69, those who drank four or more cups had an adiposity percentage 4.1 per cent lower.

"It could be that coffee, or its effective ingredients, could be integrated into a healthy diet strategy to reduce the burden of chronic conditions related to the obesity epidemic," said Smith, adding that it is important to interpret the findings of this study in light of its limitations.

Coffee naturally contains a variety of compounds including caffeine, antioxidants and diterpenes. These contribute not only to the unique flavour but also to the well-researched physiological effects of coffee.

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Want to lose weight? 2-3 cups of coffee linked to lower body fat in women - Times Now

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Fighting diabetes? Here are the 5 best at-home exercises to lower blood sugar and prevent weight gain  |  Photo Credit: iStock Images

New Delhi: The ongoing coronavirus lockdown can affect a range of lifestyle behaviours, including exercise habits. But, you should find ways to be active with your family while you stay at hometo curb the spread of the virus.Physical activity is important to lead a healthier, happier, fitter life. Staying active will help you burn calories that you store from eating throughout the day, avoid gaining excess fat, and reduce your risk of type 2 diabetes, heart disease and cancer.

Regular exercise is especially important if you have a chronic condition like diabetes. It will lower your blood sugar and blood pressure levels, control weight, boost your energy, relieve stress, and help you sleep better. The National Institutes of Health (NIH) recommends that people with diabetes do 150 minutes of aerobic exercise each week.

Here arefive exercises diabetics can do to help control blood sugar, avoid weight gainwhile being stuck at home:

Disclaimer: Tips and suggestions mentioned in the article are for general information purpose only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

For full coverage on Coronavirus pandemic, click here.Join the Times Group initiative #MaskIndia.Share a picture with your home-made mask on your social handles using #MaskIndia. The best picture will be featured in TOI and on maskindia.com

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The Italians at quarantine scored an average of two kilos. These results 55-day isolation. Ukrainian quarantine is also gradually coming to an end, and ahead of the summer. In the program Ranok z with Ukraine on TV channel Ukraine , the experts gave advice on how to regain the desired shape.

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Quarantine was a real challenge for most Ukrainians. One of the challenges is to establish a regime to regulate nutrition, exercise, and rest. After all, going out to the street is undesirable, but to sit at home with the kids still the same problem. To refrain from eating of the sweets is extremely difficult, because the hostess almost the whole day spend in the kitchen. Therefore, the problem of excess or insufficient weight to psychological rather than physiological.

When our stomach gets food, it creates a feeling of stability and peace. Another way of dealing with anxiety is when a person completely refuses food, explains psychologist Inna Veligurska.

To establish power, the psychologist advises first of all to admit that there is an issue and is not mechanical.

We need to tell myself to stop, I went to dinner and what I want to eat is a state of alarm, says a psychologist. Exercise, hugs, sex, of course, if you wish help to overcome stress.

How to lose weight after quarantine

To lose weight, not necessarily starve, emphasized by nutritionists. You just have to organize your menu.

Imagine a plate, it should be split in half half even more of the plate should hold vegetables, the second, smaller part of the plates, should take a small amount of protein foods are eggs, lean meat, poultry, legumes, mushrooms, says nutritionist Oksana Skitalinskaia.

There is two to three times a day, small portions. Meat do not fry, and to extinguish with a small amount of oil, for dessert, choose fruits, berries and dark chocolate. People underweight can be consumed more cereals and increase the number of meals. Also very important is regular exercise. Physical activity will not only make the body slim, but also struggle with stress.

Watch the program Ranok z with Ukraine on weekdays at 6:30 on the channel Ukraine.

Earlier, we told you how to stay in shape quarantined.

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Valerie Bertinelli was eager for a change before turning 60.

The actress, who celebrated her birthday on April 23, normally focuses on shedding some pounds, a decades-long challenge she has endured. But this year was different.

Gaining weight, losing weight, gaining weight, losing weight Id never dealt with any of the emotions, Bertinelli told People magazine on Thursday.

The former One Day at a Time star, who is now the host of Valeries Home Cooking on the Food Network, revealed she has always struggled with self-acceptance even as a child.

I was always trying to be better. Thinner. Nicer. Prettier, said Bertinelli. I remember my fifth-grade teacher patted me on the belly and said, You might want to keep an eye on that. That was the first time I became really aware of my body.

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Valerie Bertinelli has been on a long journey to self-acceptance.(Dominik Bindl/Getty Images)

VALERIE BERTINELLI RECALLS POSING IN A BIKINI AFTER WEIGHT LOSS: THERES A LOT A PRIDE AND A LOT OF SHAME

My mom had me these green hot pants with a bib, she recalled. I was wearing green tights and a turtleneck. I thought I was stylin. Now I think: how dare he? At that age were so full of joy and then to have someone slap you for nothing. For just standing there. Now I can be angry for that little girl. It feels like so much time wasted. I dont want anyone else to waste any time.

Bertinelli told the outlet that it would take years, even after achieving fame on television, to learn that lesson. Even during her teen years on One Day at a Time, she said: I was made to feel like I could lose a few, like, lets see if we can get you into a smaller size.

These days, Bertinelli said shes trying to let go of the scale.

I dont weigh myself as much anymore, she said. Ill put on some jeans every once in a while to see how they feel. Why do I have to know what number I am? I know its really about the internal work.

Bertinelli said that watching women like Lizzo, Ashley Graham and Nabela Noor on social media have inspired her.

BROOKE SHIELDS EXPLAINS WHY SHE DOESNT HAVE ANY DESIRE TO FIT BACK INTO HER CALVIN KLEIN JEANS

Valerie Bertinelli during the One Day at a Time wrap party in Beverly Hills, Calif.(Ron Galella/Ron Galella Collection via Getty Images)

PLAYBOY PLAYMATE SAVANNAH SMITH SAYS STRIPPING DOWN FOR THE MAG WAS A REALLY COMFORTING EXPERIENCE

It would have been nice to have had women like that when I was growing up, to look up to, she explained. It doesnt freakin matter what size they are. They glow from within. Thank God for them.

As for Graham, 32, Bertinelli remarked: She is stunningly beautiful. Im like why is she a plus-size model. Shes a model and shes stunning.

The star hopes that her personal journey will inspire other women to create their own paths toward self-acceptance.

If I can help somebody be kind to themselves, hopefully, that will help me be kind to myself too. And my hope is I can connect with someone who needs to hear my story.

On Wednesday, Bertinellitold the outlet she still has bittersweet memories from her time wearing a bikini for the first time in almost 30 years.

SPORTS ILLUSTRATED SWIMSUIT MODEL HUNTER MCGRADY EXPLAINS WHY SHE FLAUNTED HER QUARANTINE BODY ON INSTAGRAM

Valerie Bertinelli on the 2009 cover of People magazine.(People magazine)

MARLO THOMAS AND PHIL DONAHUE REFLECT ON THEIR 40-YEAR MARRIAGE: WE WANTED TO PROTECT IT

It was 2009 and the actress was about to turn 49 when she decided to flaunt her 40-pound weight loss on the cover of People magazine, which she credited to being on the Jenny Craig diet for nine months and countless stomach crunches.

Theres a lot of pride and a lot of shame associated with that cover, said Bertinelli. I worked really, really, really hard. Physically, definitely. I wish to God I had worked just as hard on my mental shape. But when I dont work on whats eating me, Im going to start eating.

According to Bertinelli, 11 years later she was determined to do the mental and emotional work associated with her complicated relationship with food.

I wanted to lose 10 [more] pounds for my 60th birthday and then it became much more than that, she explained. It became, Id like to lose the weight, but I may never lose the weight. How do I love me for who I am right now? Today. At this body. At this age.

That means you have to do the internal work, Bertinelli continued. Ive been really good at covering it up and eating through it. Its just Id like to be good at something else now.

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Bertinelli hopes her story will encourage others to not struggle with the scale, but rather learn to embrace their body at any size.

So many kind people have reached out to me, and said, I feel that way too, said Bertinelli. Its overwhelming. It would be a gift to connect with people and hopefully have them feel good about themselves. Treating each other with kindness starts with ourselves.

As for that famous green string bikini, Bertinelli told the outlet she still has it. The swimsuit is tucked away in a closet drawer.

The funny thing is, the green bikini was a size large, she said. Even at the lowest weight Ive been in decades, I was still wearing a large. Everybodys shape is what we should be celebrating.

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Valerie Bertinelli recalls being fat-shamed by her fifth-grade teacher: 'I became really aware of my body' - Home - WSFX

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People who see the latest picture of Adele out of context might not even recognize her. The Rolling in the Deep singer is tiny. She revealed her new look in an Instagram post, although fans already had some hints that she was looking slimmer.

Adele attended Drakes birthday party in October and was photographed there. The photos definitely showed that shed lost weight, although it wasnt clear how much until her new post. She posted the picture to celebrate her birthday, and the internet exploded.

Celebrities immediately began commenting on Adeles new photo. All of Adeles famous friends were happy for her and congratulated her on her weight loss. Chrissy Teigen, who has famously struggled with weight herself, was shocked. She commented I mean are you kidding me, on the birthday post.

Teigen forgot to add a birthday message to her comment, but other celebs didnt. Rita Wilson congratulated Adele, calling her gorgeous after wishing her a happy birthday. Jameela Jamil, Lil Nas X, and Questlove also commented on the post and wished Adele well.

Its not just Teigen who forgot to add a nice happy birthday to their comment. Other celebrity commenters were too shocked to remember the happy birthday message. The Ellenshows Kalen Allen just said: THAT WAIST IS SNATCHEDDDDDD!!!!

Adele was never bothered too much by her weight. Sure, she wanted to fit into off the rack clothes. But she didnt start dieting to get thinner. She was actually worried about damaging her voice with her unhealthy eating habits. Shes had issues with her vocal cords in the past, and the incident scared her. So she got a new personal trainer and started the Sirtfood diet.

The diet cuts out processed foods, as do most healthy menus. But this diet goes a few steps further. Sirtuin activators are found in a lot of foods, most of them green, and theyre known to suppress the appetite. The Sirtfood diet focuses on foods with the most sirtuin activators.

That means a lot of kale, green tea, and buckwheat. Red wine and cheese are also allowed, but not in the beginning. During the first week of the diet, practitioners can only consume 1,000 calories a day. Adele survived on mostly green juice at the beginning of the diet, but it paid off. She feels healthier and has more stamina.

Many of Adeles celebrity fans might say the diet paid off because Adele is now thinner. But Adele didnt lose the weight for her looks, she did it for her health. The focus on her new look has a lot of fans upset over fatphobia.

Adele was always gorgeous. She has a singular look that goes with her singular voice. So some fans were upset at what they see as an attempt to change that look, which was always beautiful. Theyre also upset at media outlets and commenters calling Adeles new look gorgeous because it seems like it invalidates how beautiful she was before.

Plus, some people are treating this as if its Adeles biggest accomplishment. The woman has more than a dozen Grammy awards, so her weight being the most important thing about her is kind of insulting to some fans.

Adele hasnt spoken up about her weight loss, but her personal trainer has. He says the important thing for fans to remember is that Adele didnt lose the weight to be skinnier. She never intended to make fans feel bad by taking away a plus-sized icon. She only wanted to be healthy, and have enough stamina to continue with her demanding career, especially now that she has the added stress of motherhood.

In fact, according to her personal trainer, her son is one of the reasons Adele came to him for help. According to her trainer, Adeles weight loss journey was about getting her healthy. Especially post pregnancy and post surgery.

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Gluten-free food is everywhere these days, but if you dont have celiac disease, do you need to eat it? In honor of Celiac Awareness Month (and because the interest in GF everything doesnt seem to be waning), weve refreshed our guide to going gluten-freewhich also touches on why some people really shouldnt.

You cant shop the aisles of a supermarket, peruse a fast-casual restaurant menu, or scan a rack of food magazines without seeing it, the GF tag: gluten-free. No movement has consumed contemporary food like the gluten-free one, though keto may be coming close. Once a heavily restricted survival diet for those who suffered from celiac disease, gluten-free has become a mode of eating of choice for most of us, a way to battle mild to moderate wheat allergies weve only become aware of, cut down on carbs, or just to eat healthier, and with more intention.

Along with ubiquity comes easy adoption, or relatively so. Thanks to a host of food products, from raw ingredients like gluten-free flours to GF prepared foods, its possible to live a gluten-free lifestyle without major disruptions in your daily life. You can go out to eat (though if you do have severe gluten allergies, that can still be dicey), and cook pretty much the same types of foods you always did, without much in the way of major inconvenience.

Disclaimer: It was in 2016 that we wrote that, and in 2014 Sarah Henry covered the then-current state of the gluten-free movement for us; its safe to say, its even more mainstream these days (and GFF Magazine has outlasted Lucky Peach). So well say it again: Gluten-free is still the new normal. Or maybe just normal.

If you havent yet taken the plunge, going gluten-free does take some reflection, and vigilance. So herefor anyone thinking of taking up gluten-free eating for the first time, or being more conscious about gluten and its adjustmentswe offer this guide.

Getty Images / fcafotodigital

Gluten-free foods were originally prescribed for people with celiac disease, a serious genetic autoimmune condition that occurs when gluten causes the body to destroy its own intestinal lining. Celiac sufferers have no choice but to avoid gluten, since failure to do so can lead to serious complications, including cancer of the small intestine. (Scroll down for more information on CD.)

Thanks to a slew of high-profile advocates for the gluten-free lifestyleincluding Wheat Bellys William Davis and David Perlmutter, author of Grain Brain (not to mention various celebrities)a growing number of us believe we suffer from a less severe gluten intolerance, non-celiac gluten sensitivity (NCGS), and that its the cause of maladies like joint pain, skin conditions, arthritis, and adrenal fatigue.

Because NCGS doesnt have a specific set of symptoms, doctors rarely diagnose it; some dont believe it even exists. Still, researchers say that as many as 18 million Americans could have some adverse reaction to wheat products, a problem attributed to everything from wheats changing genetics to FODMAPs, a group of carbohydrates that often cause abdominal pain and bloating.

If you have no adverse physical reactions to foods containing gluten, nutritionists advise against a restrictive diet, since it can do more harm than good. It makes you prone to having low levels of certain vitamins and minerals, and gluten-free versions of processed foods can be costly, and in some cases contain more fat, carbs, sugar, and sodium than their standard counterparts.

Gluten is kind of a catch-all name for particular types of proteins that are in many grains, including the most common types of cereal grains: wheat, rye, and barley, but also kamut, spelt, and other wheat relatives.

(Oats are technically gluten-free, but run into trouble from cross-contamination with wheat in milling facilities. Whats more, theres a protein in oats thats similar to the one in gluten and that can affect people with celiac disease. For nonceliac sufferers, it is now possible to buy oats that are certified gluten-freescroll down for more on what you can buy, and what to avoid.)

The combination of proteins that makes up gluten coalesces into an elastic network that gives structure to pasta, breads, and other baked goods. So far, so good. The difficulty comes from all the sneaky gluten lurking in unexpected foods, like some vanilla extracts you might pick up, unsuspectingly, at the supermarket.

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Celiac disease, commonly referred to as CD, is a genetic disorder. When someone with CD eats food containing gluten (even small amounts), they experience an immune-mediated toxic reaction that afflicts the small intestine, preventing the food from being absorbed. Even if they dont experience immediate symptoms, damage to the small bowel can result. A recent study conducted by NYU Grossman School of Medicine researchers suggests there may be a link between pesticides and celiac disease; the same study also cites chemicals in some nonstick cookware as potential triggers for CD in young girls (and celiac disease seems to occur at much higher rates in the female population in general).

If youre thinking of going gluten-free because you suspect you have a sensitivity to wheat and other grains, you should probably begin by talking to a health care provider. He or she might refer you to a gastroenterologist and/or require tests, which you should doits never a bad idea to check in with a doctor before changing your diet.

For more information on CD, check out the Center for Celiac Research, the Gluten Intolerance Group, and Beyond Celiac.

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You may be wondering: If a gluten-free diet is only truly necessary for celiac or NCGS sufferers, then why are so many people insistent that going gluten-free has helped them lose weight? Some researchers are quick to point out that there are no published reports showing that a gluten-free diet produces weight loss in people without celiac disease or gluten sensitivity. But take away gluten from an unprocessed diet, and youll find yourself eliminating starchy, refined grains like bread, pasta, cake, and other sweets. What youre left with are meats, seafood, beans, nuts, seeds, dairy, and fats, a preponderance of nutrient-dense foods that make you feel satiated more quickly, thanks to healthy fats and fibers.

Gluten-Free GroceriesThe Best Gluten-Free Snacks to Buy OnlineAccording to Shauna James Ahern, creator of the popular blog Gluten-Free Girl, wheat is where youll find gluten 90 percent of the time in the American diet. Along with types of wheat (barley, rye, triticale, kamut, spelt), look for wheat products referred to a number of different ways, such as durum, farina, graham flour, and semolina.

And while it may be obvious that gluten lurks in flour-based products like cake, cereal, breading, and pasta, you may not realize that its often present in chocolate, condiments, soft and hard candy, bouillon, soy sauce, and salad dressings, too. Even pills and vitamins sometimes use gluten as a binding agent.

So always read labels, and when in doubt, ask (especially when dining out).

When it comes to baking (and breading things), good replacements for wheat flour are no longer hard to come by. Companies like Glutino, Cup4Cup, and King Arthur Flour offer widely distributed flour substitutes. As an alternative, you can make your own gluten-free flour mix at home, and customize it however you want.

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Related Reading: The Best Flour Substitute for Whatever Youre Baking or Cooking

Beware that wheat-free doesnt necessarily mean free of gluten, and some grains, like oats, are naturally gluten-free, but often contaminated with wheat during production, so look for a certified gluten-free label.

Beans, eggs, meats, seafood, and fruits and vegetables are all naturally gluten-free; make them at home, and you wont have concerns about wheat contamination. For a quick starch fix, rice, potatoes, and corn-based products like polenta make nice stand-ins for breads, noodles, and pasta (though plenty of gluten-free pasta options do exist now too).

With some exceptions, wines, spirits, and vinegars are gluten-free (but you should always double check, and beware of malt). And youre in the clear eating any of the following, as long as they havent been processed with other gluten-containing grains: amaranth, arrowroot, buckwheat, cornmeal, flax, rice flour, soy, quinoa, millet, rice, sorghum, tapioca, teff, xanthan gum, potato flour, chickpea flour, and plantain flour.

Grain-like plants that contain no gluten:

Gluten-free flours made from the above list, as well as those made from nuts (like almond flour), potatoes, plantains, beans, and coconut. Make sure theyre labeled gluten-free, to avoid cross-contamination.

Dairy products, including milk, butter, margarine, real cheese, plain yogurt, and ice creams (as long as theyre free of gluten-containing add-ins like cookie dough!)

Vegetable oils (including canola oil)

Plain fruits, vegetables, meat, seafood, potatoes, eggs, nuts, nut butters, beans, and legumes (many of which are nutritionally dense superfoods)

Distilled vinegar

Mono and diglycerides

Spices (beware of blends and always read the ingredients list for hidden glutenbut if there are no ingredients listed, that means the jar contains only the spice or spices on the label)

Hard liquor and wine (almost always)

Wheat in all forms (spelt, kamut, triticale, durum, einkorn, farro, farina, semolina, cake flour, matzo, and couscous)

Barley and malt, which is usually made from barley, including malt syrup, malt extract, malt flavoring and malt vinegar

Rye

Breaded or floured meat, poultry, seafood, and vegetables, when the breading is made with wheat

Soy and teriyaki sauces (and any meat, poultry, or vegetables with a sauce or marinade that contains these); coconut aminos can be a good substitute

Foods fried in the same oil as breaded products

Licorice, which is made with wheat flour, and other candies containing wheat or barley (againget used to reading labels)

Beer is gluten-free when made from gluten-free grains. Beer made from barley processed to remove the gluten is not considered to be gluten-free. (Read more about the difference between gluten-free and gluten-removed beer.)

Flavorings are usually gluten-free, but in rare instances can contain wheat or barley.

Wheat starch is allowed in gluten-free foods if the wheat starch has been processed to remove the gluten protein.

Oats are considered safe on the gluten-free diet if they have been specially processed to prevent cross-contamination by gluten-containing grains. They should be specifically labeled gluten-free.

Processed cheese (spray cheese, for example) may contain gluten; real cheese is gluten-free.

Products labeled as wheat-free are not necessarily gluten-free. They could still contain spelt, rye, or barley-based ingredients. Another reason to always, always read the label, especially if gluten truly makes you ill.

You can find gluten-free recipes in tons of places these days, from cookbooks to blogs (and of course, on Chowhound), but you dont necessarily have to search for gluten-free in particularif you get familiar with which ingredients are safe and which ones arent, youll recognize that plenty of standard recipes are naturally gluten-free, or are easily made that way with minor substitutions. Because the paleo and Whole30 diets exclude gluten, any recipes with those labels should also be safe. Here are some basic gluten-free recipes to get you started and keep you satisfied, morning, noon, and night.

Slather these flaky biscuits with butter and jam, smother them in gravy, or serve them on the side of nearly any dinner (or breakfast) you like. Get our Gluten-Free Buttermilk Biscuits recipe.

A light brush of olive oil helps our homemade our Gluten-Free Pizza Crust recipe crisp up in the ovenbut for an easier option, our Cauliflower Pizza Crust recipe is also gluten-free.

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A mix of four different flours gives these GF pancakes a similar flavor and texture to traditional ones. (Luckily, maple syrup is GF, but some pancake syrup can contain gluten in the form of malt.) Get our Gluten-Free Pancakes recipe.

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Americas best-loved cookies go gluten-free. This recipe uses a mix of milk and semisweet chocolate chips, but if you love dark chocolate feel free to use bittersweet. Get our Gluten-Free Chocolate Chip Cookies recipe.

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No flavor sacrificed in these GF chocolate treats. Get our Gluten-Free Brownies recipe.

Note: This article was originally published in 2016, and has been updated with new images, links, and text.

Header image courtesy of Shutterstock.

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Adele is retaining a friendly and flexible relationship with her ex-husband for the sake of her son.

According to People, the "Hello" singer and Simon Konecki are reportedly living across the street from each other following their divorce so they can be as supportive as possible to their seven-year-old son, Angelo Adkins.

"They are doing what's best for Angelo. Her son is her world," a source said.

While the current coronavirus pandemic is forcing most to stay at home in an effort to stop the spread of the novel virus, Adele is taking advantage of the opportunity to spend more time with her son.

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"She helps Angelo with schoolwork and cooks. She very much enjoys being a stay-at-home mom right now," continued the source.

Though fans are still awaiting new music from the superstar, whose last project was 2015's 25, Adele has managed to remain a trending topic. In recent months, she debuted a new, svelte physique, giving Twitter much to debate about. The singer's former personal trainer, however, insists that Adele's body transformation is due to her wanting to simultaneously better her mental and physical health, rather than merely lose weight for cosmetic purposes.

"Adele wanted to feel better, eat healthier and improve herself, not look a [certain way]. After she became a mother, she went all out to improve herself as a person," another source revealed to People. "Working out and sweating gives her energy. She feels mentally healthier."

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Excerpt from:
Adele and Ex-Husband Simon Konecki Reportedly Live Across the Street from Each Other - HarpersBAZAAR.com

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Who doesn't want to think they have super powers? Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes.

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The Push-up is an oldie but goodie. You can modify intensity by changing hand placement.

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Dont let the name scare you this is great for toning those troubling upper body areas.

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A great starting option if you struggle with the correct form using a full Push-Up.

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Slow and controlled movement very important wonderful calf stretch.

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Most people dont know how to perform a proper sit-up/crunch that is until now. Core Power!

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A great progression from a regular Push-Up but remember to keep proper form.

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This is harder than it looks! Your back and abs will love you.

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Great way to add in hips work without the need for any equipment other than your own body weight.

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Advanced crunch that targets the entire core region. If you feel pain in your back STOP.

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This is my good morning, time to wake up exercise great way to get ready for a busy day.

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A bit of heart rate work while working on total body movement.

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If I could only do one leg exercise for the rest of my life, a lunge would be my choice.

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Start with the regular lunge and work up to this advanced exercise hitting some core areas.

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Often missed, this Gluteus workout is the MAXIMUS.

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Real people do yoga and this is a great entry exercise to the power of slow and controlled movements.

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Ive always had problems finding a good hip exercise do this before any push-up exercises so you can stabilize your body before fatigue.

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Advanced in terms of needing to include some movement into what becomes a static pose.

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A common mistake is raising the leg too high in this exercise. Small but effective movement.

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Even smaller movement than Abduction but equally important.

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Advanced exercise that brings together a combination of core exercises. If you feel joint pain, STOP.

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Dont forget to breathe on this exercise exhale on the exertion.

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I do this one while brushing my teeth in the morning some call it crazy, I call it multi-tasking.

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My shins are my weak points, thus finding a great exercise like this to improve that area is important.

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May not look like an abdominal exercise, but you will feel the burn after a set of these.

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Originally posted here:
At-Home Workouts | Top 25 Exercises You Can Do at Home

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As we weather the impact of COVID-19, many of us find ourselves in unchartered territory. This is especially true for heart disease patients whose cardiac rehabilitation has been suspended or those who expected to begin a structured, supervised program and are now left to wait.

But for how long?

With cardiac rehab centers across the country suspending their on-site programs indefinitely, at-home rehab has become the next best thing. And its critical for heart patients who could be at higher risk for severe complications should they contract the virus.

So how do you stay motivated without the encouragement and guidance of a structured program?

Its not easy, says exercise physiologist Kari Meyers, who sees patients in the Michigan Medicine Cardiac Rehabilitation program. But thats no reason to be inactive during the stay-at-home order. Patients with heart disease whether a heart attack, heart failure, peripheral arterial disease or any other cardiovascular condition need to be active in order to continue their recovery, she says.

These days, Meyers and her co-workers stay in contact with their patients on a regular basis via telehealth phone calls as part of a Home-Based Cardiac Rehab program.

We maintain contact with our patients to guide them and to answer any questions or concerns they may have. But ultimately, she says, patients have to take on the responsibility of sticking to an exercise program.

For most heart patients, moderate at-home cardiac rehab is recommended, Meyers says. She advises her patients to pepper your exercise throughout the day. For example, begin with a morning walk, do strength training midday and yoga at night. Its not necessary to do a full hour of exercise at one time; instead try for 15 to 20 minutes of movement three or four times a day.

Any combination of movement is beneficial, Meyers says, but she stresses the need for aerobic exercise to get your heart rate up, strength training to keep your muscles strong and yoga to promote core strength and balance.

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Heart patients often lose postural form during their recovery if cardiac rehab isnt part of their routine, she says. Aerobic exercise is necessary not only to strengthen the heart muscle, but also to strengthen the rest of the bodys muscles, which are important for balance and overall endurance. These are the things that can help keep you from being readmitted to the hospital due to falls or other complications.

Since guidelines say its safe to be outside (with or without a mask or scarf), Meyers suggests walking, but advises patients to go no farther than five minutes from their home and always carry a cell phone unless accompanied by a household member (while adhering to social distancing rules).

SEE ALSO: Seeking Medical Care During COVID-19

Even if you walk back and forth on your driveway, its good to get outside for Vitamin D from the sun and fresh air for your lungs, she says. On days when you cant get outside, Meyers recommends the American Heart Associations START! Walking at Home video.

Beyond walking, there are plenty of other creative ways to get your body moving, says Meyers, who emphasizes warming up and cooling down before and after you exercise.

SEE ALSO: Keeping Our Patients Safe During COVID-19

Here are some of the tips she gives her patients:

If your home has stairs, climb up and down for 30 seconds at first, gradually increasing the time to one minute as you become more conditioned.

Any type of cleaning whether vacuuming, washing the windows or scrubbing floors can be equivalent to power walking as long as you keep it up for 30 minutes. The key is to keep moving, says Meyers.

While many of us are binge watching programs without commercial breaks, its important to stand up every so often to get the blood flowing, says Meyers. She recommends marching in place for even bigger benefits.

YouTube exercise videos are readily available and run the gamut from moderate level workouts and strength training to yoga, meditation and more. Meyers recommends Chair Yoga for Heart Health and 7 minutes of Magic to get you moving.

Hone your balancing skills by standing on one foot or walking a straight line. Be sure to do this in an uncluttered area in case of a fall and use a wall or chair for support, Meyers says.

Find fun ways of being active: Dance, tend to your yardwork, play catch outside with a family member. These can be therapeutic, but can also increase your heart rate and work your muscles.

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Meyers looks forward to the day when she can once again work with her cardiac rehab patients face to face. Until then, she wants them to take ownership of their health and recovery. She believes this new twist on cardiac rehab is encouraging patients to be self-motivated.

They realize that being physically active is an important part of taking care of themselves.

Not surprisingly, patients tell her they cant wait to come back to the Michigan Medicine program. They miss the camaraderie and support of a structured, supervised program with people they know, Meyers says. In the meantime, many of them tell me theyre staying in touch with their fellow cardiac rehab patients through FaceTime calls, texting and emails.

For questions about your exercise program, contact the Michigan Medicine Home-Based Cardiac Rehab team at (734) 998-9590.

See the original post:
Cardiac Rehab Motivation in the Midst of COVID-19 - University of Michigan Health System News

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