Yoga pose: high plank

The high plank is a classic static asana yoga pose that works many muscles throughout the body. Some of the muscles engaged while you are holding this pose include your triceps and shoulders, abdominals (core), back, gluteal muscles and legs. It enhances balance and strengthens the hands and wrists. There are many variations and, beginners may lower their knees to the floor to take some of the weight off of the arms and other muscles. In full form, you should be almost in the starting position for a push-up, arms straight, weight balanced between hands and balls of your feet.

You can start on all fours. Keeping spine long and extend the sternum away from the navel. Keep lower spine straight and flat. Start by extending your legs back one at a time until you are in a straight line, facing the floor, balancing on your hands and the balls of your feet. Keep weight evenly distributed and keep hands in line with the shoulders. Engage your core to hold this position and don’t lock your arms at the elbows. You should feel many muscle groups engage. The longer you hold the position, the more your muscles will have to work to keep proper positioning. Start by holding for 30 seconds. If your form starts to slip, take a break.

Moderate Exercise Promotes Gut Health

Studies have shown that engaging in physical activity at a moderate level of intensity has a positive effect on metabolism and the microbiome. Intense training (over 70% of VO2max) reduces microbiome diversity but only in the short term. Elite endurance athletes have high levels of short-chain fatty acids (SCFA) in the gut. SCFAs are producers of healthy gut bacteria.

A sedentary lifestyle, however, is associated with, not only the development of chronic disease, but a loss of muscle mass. This loss of muscle mass, according to experiments conducted in experiments studying the effect of weightlessness on the body, occurs in conjunction with a decline in the amount of SCFA produced, and the microbes that are produced from them.

Other ways to increase SCFA in the gut? Lactobacillus is a bacteria that makes short-chain fatty acids in the intestine. To promote optimal lactobacillus levels, eat more veggies, such as leeks, Jerusalem artichokes, asparagus, onions and garlic. Other foods, such as Kefir, sauerkraut, miso, bananas, yogurt and sourdough bread are helpful.

Cycling: 10 Health Benefits

All exercise offers some health benefits. But, since it is summertime, let’s focus on some of the lesser known benefits of cycling. Consider dusting off your bicycle and heading out to the hills. You may have a desire to after you read about some of the top health (and other) benefits of this timeless sport.

1. Lung and brain power. Cycling pushes your cardiorespiratory system hard, improving oxygen and blood flow. A strong cardiovascular system makes you ‘fitter’ and able to do more with less effort, including running up those stairs. Blood flow to the brain stimulates brain receptors, possibly reducing the risk of developing Alzheimer’s disease.
2. Better mental health. Moderately intense exercise, such as cycling, promotes mental health and it is one of the best options for managing stress. You will get the ‘runner’s high’ or feeling of euphoria, without the joint pounding of running.
3. Explore more. You can cover more ground in a workout than with other options and explore more of your local/regional area. Walking and hiking are fantastic, but on 2 wheels you can cover more ground and go farther.
4. You can do it socially. You can do with with friends or a group/cycling club. It can be a social sport. And those that devote time to socializing and establishing bonds (in addition to exercise) enjoy stronger immune systems and lower blood pressure.
5. You can burn more fat. Your body’s metabolic rate increases not only during the ride but for hours after cycling. As you become fitter, the ‘after burn’ lasts even longer.
6. Improves digestive health. It promotes gut health by decreasing transit time of waste removal through the body. This means less constipation, softer stools and feeling less bloated.
7. Good for compromised knees. Cycling is often recommended for arthritic knees or for post-knee-injury cardio exercise. Cycling uses several different leg muscles and emphasizes slow, controlled movements. Your knees work from different angles with each stroke and the demand of work changes with each degree of change through a rotation.
8. Environmentally friendly. Cycling reduces your carbon footprint. Because you are on two wheels, you can go further in less time. Cycling can get you where you need to go (often or on occasion) in place of your car. Fewer cars on the road mean less pollution.
9. Good training and conditioning for other sports. Cycling keeps your body fit. Studies have shown that regular cycling improves performance in sports such as tennis and soccer. You get strengthening benefits with cardio training.
10. It is fun. Whether you cycle alone, with a group or with your family, it is reminiscent of childhood. Remember coasting down the hills feeling the wind on your face. The sense of control but also freedom, as if you’re leaving all of your worries behind? You can feel that way every time.