This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked material are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website.
If you or any other person has a medical concern, you should consult with your health care provider or seek other professional. medical treatment immediately. Never disregard professional medical advice or delay seeking it because of something that you have read on this blog, website or any linked materials. If you are experiencing a medical emergency, please call 911 or call for emergency medical help immediately.
Last week's blog covered upper body exercise options; this week's blog will cover lower body exercise options, with modifications for beginners or those who need a little more assistance. I am covering a couple of "high-yield" exercises: squats and lunges. Both of these exercises engage a range of muscles in one movement.
Why care about exercising muscles? Fetters notes 11 benefits of strength-training (outside of muscle size), including lower abdominal fat, better cardiovascular health, aiding in controlling blood sugar, reduced cancer risk, lower injury risk, better mental health, improved flexibility and mobility, elevated body image, bone health improvement, improved brain health, and a longer life span.
Lunges are outlined in the video that follows. Lunges are amazing for strengthening legs, and also for improving balance...but even if your balance is not currently in amazing shape, there are modifications that make lunges achievable!
This is a phenomenal video on lunges, including common errors and how to remedy them, as well as some potential modifications...
https://youtu.be/ugW5I-a5A-Q
This is a favorite how-to for squats...these can be done without weights! goblet squats also aid to achieve both strength and core balance...and like lunges, can cause injury if not done properly. This video works through proper form for the most accessible squat, the goblet squat...
https://www.youtube.com/watch?v=9KzZD_n2r64
Fetters, Aleisha, MS, CSCS. 11 Benefits of Strength Training That Have Nothing To Do with Muscle Size. US News and World Report, 18 June 2021. https://health.usnews.com/wellness/fitness/articles/benefits-of-strength-training-that-have-nothing-to-do-with-muscle-size. Accessed 9/22/24.
Jennifer Morris ABPN, ABOM This blog provides general information and discussions about health and related subjects. The information and other content provided in this blog, website or in any linked material are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment. This blog does not constitute the practice of any medical, nursing or other professional health care advice, diagnosis or treatment. We cannot diagnose conditions, provide second opinions or make specific treatment recommendations through this blog or website. If you or any other person has a medical concern, you should consult with your health care provider or seek other professional. medical treatment immediately. Never disregard professional medical advice or delay seeking it because of something that you have read on this blog, website or any linked materials. If you are experiencing a medical emergency, please call 911 or call for emergency medical hel...
Jennifer Morris, MD MBA ABPN, ABOM, ABPM-add, ISSP Athlete abuse...it happens more commonly than what we realize. A recent study of American athletes notes over 75 % of youth athletes report abuse: psychological, physical, and sexual. Psychological abuse is often overlooked, minimized, or accepted in athletics...both in America and worldwide. While sports participation is not always puppies and sunshine, there is a difference between even stern constructive criticism and psychological abuse. Psychological abuse is more than "just words." Psychological abuse, a pattern of deliberate, prolonged, repeated non-contact behaviors within a power differential relationship , is at the core of ALL OTHER FORMS OF ABUSE. No abuse can occur without psychological abuse, and psychological abuse is absolutely abuse. Please hear this. All athletes have a right to engage in "safe sport." Safe sport is defined as an athletic environment that is respectful, equitable, and free fro...
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