Sports « Weekly Gravy

Just because your upper arms are temporarily hidden under sweaters and jackets doesn’t mean you should neglect them. Here’s how to tone them with weights for better definition now and when they’re fully back in view. Hammer Curls: These are an effective variation of the bicep curl. Stand straight, a dumbbell in each hand, arms at your sides, wrists facing inward. Without moving your upper arms, raise the dumbbells until the ends closest to you touch the fronts of your shoulders. Hold briefly, then slowly lower the weights to the start position. If lifting both arms simultaneously is too difficult, do this exercise with alternating arms. Alternating Hammer Curls: This advanced variation of the Hammer Curl is done in the basic plank position. Get on all fours. If you’re strong, extend your legs straight behind you, with toes flexed. If not, keep your knees bent on the floor. Arms should be straight, but rather than having palms flat, each hand holds a dumbbell flat on the floor. Contract your abs and keep your upper body straight as you press your bodyweight onto your left hand. Now raise the weight in your right hand until the end closest to you touches the front of your shoulder. You’re moving only your forearm and keeping your right elbow close to your right side. Lower with control to the… read on >

Getting more exercise could help ward off depression, even if you have a genetic risk for it, new research shows. For the study, researchers analyzed data from nearly 8,000 people and found that those with a genetic predisposition were more likely to be diagnosed with depression over the next two years. But that was less likely for people who were more active at the study’s start, even if they had an inherited risk. Higher levels of physical activity helped protect even those with the highest genetic risk for depression, the investigators found. Both high-intensity exercise (such as aerobics, dance and exercise machines) and lower-intensity activities (such as yoga and stretching) were associated with a reduced risk of depression, the findings showed. Adding four hours of exercise a week could lower the risk of a new episode of depression by 17%, according to the study published Nov. 5 in the journal Depression and Anxiety. “Our findings strongly suggest that, when it comes to depression, genes are not destiny and that being physically active has the potential to neutralize the added risk of future episodes in individuals who are genetically vulnerable,” said lead author Karmel Choi. She is a clinical fellow in psychiatry at Massachusetts General Hospital and Harvard T.H. Chan School of Public Health in Boston. “On average, about 35 additional minutes of physical activity each… read on >

When it comes to sculpting a better booty, here’s the bottom line: You need to strengthen your glutes. And more than giving these muscles a toned look, working them also improves the mobility of your hips, helps stabilize your core and eases lower back pain. Here are three to add to your repertoire. Pulsing Squats: This is a great variation of the classic squat. Stand straight with your legs shoulder-width apart. Now lower yourself into a squatting position and pulse — that’s a gentle bounce. Pulse three to five times per squat, then with control return to the start position and repeat. Quadruped Bent Knee Hip Extensions: Grab an exercise mat and get down on your hands and knees. Slightly contract your abs to stabilize your core. Lift one leg behind you, keeping the knee bent at 90 degrees. Only the thigh is moving upward. Stop when the sole of your foot is facing the ceiling. Then, with control, return to the start position. Complete a full set on this side before switching legs. Pulsing Side Leg Lifts: From the same position on all fours, stretch your right leg out to the side in line with your hip. Raise the leg to hip level and pulse it up and down about an inch at a medium, steady pace, about three to five times before lowering… read on >

Teen girls who play several sports have a lower injury risk than those who focus on just one, a new study finds. It included more than 1,100 girls who play basketball, soccer and volleyball. Most were middle and high school students; some were in college. Girls who specialize too early in sports such as basketball, soccer and volleyball could find that a single-minded focus “may hinder motor development and lead to compromised hip and knee coordination during dynamic landing and jumping activities, which can lead to increased chance of potentially life-altering injuries,” said lead author Christopher DiCesare. He’s a biomechanist in the Division of Sports Medicine at Cincinnati Children’s Hospital Medical Center in Ohio. The study also found that girls who focused on a single sport had a higher rate of hip and knee injuries and an increased risk of knee pain. Researchers said playing multiple sports may improve girls’ coordination, and that those who specialize may not fully develop neuromuscular coordination patterns that can reduce the risk of injury. Due to uneven growth in bone mineral and muscular and connective tissue strength before and during puberty, young athletes may be less able than older ones to handle the physical stresses associated with focusing on one sport, the study published Oct. 23 in the Journal of Athletic Training concluded. “By understanding the influence that sport… read on >

Only about half of all American adults meet the national guidelines for aerobic activity and only about one-fifth meet the combined aerobic and strength-training goals. One reason is that some people just don’t find it enjoyable, so they don’t stick with it. Changing your mindset can lead not only to increases in exercise time, but also feeling good about working out. A study in the journal Psychology of Sport and Exercise looked at overweight women and their reaction to 15-minute high-intensity interval workouts designed to get faster results compared to continuous and longer-lasting exercise. The researchers found that the slow and steady approach was met more positively, and left participants looking forward to another workout rather than tired and discouraged. In another test, they found that starting out at an intense pace and tapering off to a very low intensity was also more pleasurable than the other way around. A separate study in the International Journal of Behavioral Nutrition and Physical Activity found that many influences are at work when it comes to developing a fondness for exercise, including mental engagement. It helps to choose an activity that you’re confident about. For instance, if you’re a poor swimmer, you won’t feel comfortable in a water class. If you are self-conscious about how you look in exercise clothes, group classes may not be for you right… read on >

(HealthDay News) — If you find yourself slouching or unable to stand straight, you may have poor posture, says Ohio State University Wexner Medical Center. For many, poor posture can lead to back and neck pain. The school suggests these six exercises for poor posture: Head press. Elbow press. Chest lift. Bridge. Press up. Superman. If poor posture or back pain is interfering with daily activities, OSU urges you to seek medical attention.

Even a little running on a regular basis can extend your life, Australian researchers say. They analyzed 14 studies that included more than 232,000 people whose health was tracked for between 5.5 and 35 years. During the study periods, nearly 26,000 participants died. The collective data showed that any amount of running was associated with a 30% lower risk of death from heart disease, and a 23% lower risk of death from cancer. Even as little as 50 minutes of running once a week at a pace slower than 6 mph appeared to be protective, according to the authors of the study published online Nov. 4 in the British Journal of Sports Medicine. They said that makes running a good option for people who say they are too busy to exercise. The reasons running is associated with a reduced risk of premature death are unclear, and the study doesn’t establish cause and effect, said lead researcher Zeljko Pediscic. He’s an associate professor of public health at Victoria University in Melbourne, Australia. His team also noted that the number of studies analyzed was small and considerable variation in their methods may have influenced the results. Even so, any amount of running is better than none, the authors suggested. “Increased rates of participation in running, regardless of its dose, would probably lead to substantial improvements in population… read on >

Just 10 minutes of exercise a day appears to sharpen mental prowess, new research suggests. “Getting off the couch and walking a block can help keep you on the right track,” said study author Nicole Spartano, a research assistant professor at Boston University School of Medicine. Her team looked 2,770 participants in the Framingham Heart Study who were divided into two groups: middle-aged and older. The Framingham study has followed the health and habits of its original participants from Massachusetts and their descendants since 1948. The researchers found that roughly 10 to 20 minutes of moderate to vigorous activity a day was associated with better brain function for both groups. For the middle-age group, just 10 minutes of moderate to vigorous activity was linked to better verbal memory. For the older group, the total amount of activity — not the intensity — corresponded to stronger mental skills. While the study only found associations, Spartano said the findings were especially significant for older people, who may find it difficult or impossible to meet the exercise guidelines set by the U.S. Department of Health and Human Services. Those guidelines recommend at least 150 minutes a week of moderate-intensity aerobic activity for them. A 2018 update of those guidelines does say older adults should do as much exercise as their health safely allows, and for all adults, any… read on >

(HealthDay News) — Hand swelling during exercise is a common issue. Exercise increases blood flow to your heart, lungs and working muscles and may reduce blood flow to your hands. Experts believe reduced blood flow may lead to widening blood vessels in the hand, and subsequent swelling, says Mayo Clinic. To ease hand swelling discomfort related to exercise, Mayo suggests: Remove rings and loosen watch bands before exercise. Perform occasional forward and backward arm circles during exercise. Stretch your fingers wide, then make fists several times during exercise.

Are you still having a hard time getting your kids to eat their fruits and vegetables? Studies, including one in the Journal of the Academy of Nutrition and Dietetics, show that a successful solution is to grow your own. Kids get excited as they watch a garden produce and are more motivated to eat what they had a hand in growing. Gardening is also a great way to get in extra exercise and reap the benefits of time spent outdoors in fresh air and sunshine. Whether you have a small patio bucket or can allocate square footage in your backyard, start your planning well before spring. Use online resources like Chicago Botanic (chicagobotanic.org) in the North, and Georgia Organics (georgiaorganics.org) in the Southeast to determine your climate zone and the right planting times. To get kids interested, the Arizona Farm Bureau suggests looking through colorful seed catalogs with them and letting them help pick out the choices. On the other hand, you don’t need to fill them in on every last prep detail unless they want to know. To avoid having them feel overwhelmed by the new activity, be sure to keep their responsibilities age appropriate. Older children can be more involved from the planning and design of the garden to harvesting, and even preserving some of the foods. Younger children can help with planting… read on >