1 . When it comes to lowering blood pressure, studies have typically shown that aerobic (有氧的) exercises are best. Recent research suggests another type of physical activity is worth including as an effective tool to prevent and treat high blood pressure.

Exercises that engage muscles without movement, such as wall squats and planks, may be best for lowering blood pressure, according to a large study published in July, 2023 in the British Journal of Sports Medicine.

This type of training is known as isometric exercise, according to the Mayo Clinic. Isometric muscle action happens when muscles contract but do not visibly change length, and the joints involved don’t move, facilitating stability of the body. Isometric exercises can be done with weights or without, just relying on the body’s own weight.

“These findings provide a comprehensive data-driven framework to support the development of new exercise guideline recommendations for the prevention and treatment of high blood pressure,” said study coauthor Dr. Jamie O’Driscoll in a news release.

The researchers looked into randomized controlled trials that had reported the effects of exercise interventions, lasting two or more weeks, on blood pressure between 1990 and February 2023. From a review of 270 trials with 15,827 participants, the researchers found that among HIIT (high intensity interval training), isometric exercise, aerobic exercise, dynamic resistance training and a combination of the latter two, isometric exercise led to the greatest reductions in blood pressure.

It’s also important to note that there are other lifestyle changes as well as exercise that can benefit your blood pressure. These include keeping to a healthy weight, eating a balanced diet, cutting down on salt, not drinking too much alcohol and ensuring that you continue to take any prescribed medication.

More research is needed to determine exactly why isometric exercises might be better for lowering blood pressure than other types of training, the authors said.

2 . Today, many people are turning to social media for their fitness routines, with TikTok, one of the most popular platforms. Indeed, its fitness category has some 300 billion views. But are the posted works, exercises and challenges really safe and effective?

While fitness influencers can encourage people to become more physically active, which is a positive, the quality and accuracy of their content is a concern, according to a 2023 review in Frontiers in Public Health.

“There are a lot of unsustainable and unrealistic workouts on TikTok, and even some dangerous advice,” said Jess Brown, a certified personal trainer in Westchester, New York. “What’s more, much of the fitness information on TikTok isn’t backed by science or posted by fitness professionals. The workouts are usually generalized to anyone, too, and don’t take into account your health, your family history, your flexibility, your range of motion—the list goes on,” said Monica Jones, a certified personal trainer in Washington, DC.

One of the more popular TikTok fitness trends involves developing your abdominal muscles. These challenges often show an influencer doing one exercise or series of movements that, if repeated daily for a week or two, is promised to result in a sexy six-pack. “No way,” Brown said. “We’ve proven again and again that spot reduction isn’t a thing.”

“Unfortunately, there will always be trends centered around getting fast results, because those grab people’s attention. But it’s important to look at your fitness and health as a lifelong journey, not something you can achieve within 10 to 90 days,” Jones said.

How can you separate quality workouts from dangerous ones? First, check the information of the posters. They should be certified fitness professionals who have experience working with people. You also want a coach who emphasizes improving strength and health, not one who focuses on body type. A quality influencer should encourage mental well-being, self-care and the importance of listening to your body in addition to physical fitness.

7 . Due to the heavy academic pressure and safety issues, our children’s movements are limited by a lack of extra-curricular activities, which usually ensure that they meet the daily recommended level of physical activity.

For those children attending a high school, my own included, the morning and afternoon walk could be the only chance that they get to spend time outside. This is a golden opportunity to add sports into their day, without taking part in group sports or going to a closed indoor gym(健身房).

For walking to school, there are also many other benefits, such as improving school performance, reducing anxiety, improving spirits, better sleep, a sense of independence,opportunities to meet friends or think alone, paying attention to small details and being amazed by the surrounding environment.

However, parents still have fears. Parents fear cars, injury, extreme weather and even wild animals. These fears, many of which are almost impossible to happen, prevent parents from allowing their children to do something that’s actually beneficial to them. “Removing an opportunity to be active leads to an increase in childhood obesity(肥胖), which can have a greater negative impact on a child’s life than the risk of being injured due to being active,” saidDr. Mariana Brussoni, a professor who researches children’s outdoor and risky play.

When it comes to changing the culture around parents driving children to school, much work still needs to be done. Therefore, parents should try to let go slowly and give up the idea that driving their children to school is convenient. Brussoni said, “We hope to shift parents from focusing on protecting their children to trusting their independent abilities.Schools can also play a role in encouraging children to walk to school.”

9 . There’s a reason why so many people love running early in the morning.     1     Not only do you begin your day more relaxed and refreshed, but you’ve already started things of with an accomplishment. If you think you’re ready to take advantage of the benefits of a morning run, here are five suggestions from the professionals.

●Find a friend, and be gentle with yourself

Finding a partner to run with will give you someone to be responsible for, and make it much harder to blow off the run. It’s also important to remember that this is a process, and you can’t expect to do it perfectly from the beginning.     2     “Once you get into the habit, it becomes natural and actually jump starts your day,” says Sheri Piers, top American finisher at the 2012 Boston Marathon.

●Embrace the movement

“The first few steps or blocks will be tough in the morning. They always are,” says Dr. Jordan Metzl, who has over 32 marathon finishes under his belt. With a practice of more than 20, 000 patients, Metzl’s days are jam-packed, so early morning runs are a must.     3     “Sometimes you have to just do it, and remember that the motivation will come later.” he says.

●Stay warm

    4     “If I go to bed in my sports wear, all I need to do is throw on the outer layers and head out the door. At least that takes away some of the inconvenience,” says Tina Muir, a half-marathoner. She also leaves her alarm on the other side of the room to help push herself up.

●     5    

“I view waking up early like tearing off a Band-Aid,” says Michele Gonzalez, a running coach. “It’s gonna hurt for a bit.” Her advice is relatively simple. “You just have to set the alarm early and start doing it,” she says. “After a few days, you’ll be tired earlier at night and will start going to bed earlier. This makes the early alarm feel a bit more manageable.”

10 . Some Winter Activities

Winter activities are underestimated (低估). The days may be shorter, but the list of fun activities isn’t. Don’t let the winter blues take over.     1    

Finding your favourite.     2     Nobody likes cardio (有氧运动) for a long time, but signing up for an adult sports team, or taking a yoga class on the weekend can be a fun way to break up the boredom of going to the gym. Recreational (娱乐的) sports are also a great way to meet new people.

Walking on snow.     3     Walking with snowshoes is friendly to beginners, and suitable for kids and seniors alike. You can buy a set for under $100 or rent some for the afternoon. Take a friend or walk alone to enjoy the peacefulness of the outdoors in winter.

Skiing. Those that love it really love it. Hitting the ski hills is an old wintertime tradition. It gets you outside, boosts your mood, and serves as a core workout. You don’t need the latest gear (设备) to be able to have fun.     4     If you’re feeling tired of too much indoor time, get your heart pumping at a nearby ski hill.

    5     Taking an online class, or picking up an instrument for the first time, can be incredibly rewarding. Expanding your professional skill can do wonders for your future job prospects. It may take a little planning, but consider learning something new this season.