Health & fitness
The 2p supplement that could slash your risk of stroke, dementia AND heart attack
POPPING a daily 2p vitamin could stave off stroke, dementia and heart attacks, a new study suggests.
Brits are already encouraged to take ‘sunshine vitamin‘ during the winter months to boost bone health and help us fight off disease.
2
And now, scientists in Lebanon have found older people people who take vitamin D for a month had “significantly” lowered blood pressure.
The team found that one tablet of 600 IU (or 15mg) achieved the optimum effect.
High blood pressure is one of the nation’s biggest killers, responsible for one in four deaths, according to NHS England.
It is referred to as a ‘silent’ threat because it often has no symptoms and roughly a third of those with the condition are thought to be undiagnosed, according to the British Heart Foundation.
Not only is it the leading cause of heart disease, but it can also lead to kidney disease and vascular dementia.
According to researchers from the American University of Beirut Medical Center taking the cheap vitamin may treat the condition, which puts extra strain on your blood vessels, heart and other organs, such as your brain, kidneys and eyes.
The NHS already advises Brits to take vitamin D during autumn and winter when sunlight is too weak for our bodies to produce enough of it naturally.
You can buy a tub of 240 vitamin D tablets at Boots for just £4.50 – which works out to less than 2p per tablet.
Vitamin D helps regulate the amount of calcium and phosphate in the body – nutrients that are needed to keep bones, teeth and muscles healthy.
Previous research has also linked taking vitamin D to slowing down ageing and preventing cancer and type 2 diabetes.
The latest study, published in the Journal of the Endocrine Society, split 221 adults, aged 71 on average with a BMI of 30.2 (classed as obese), into two groups.
The first group took a standard vitamin D tablet of 600 IU daily, the usual dose recommended by the NHS.
Most vitamin D tablets you’ll find on the high street contain around 400 to 800 IU per pill.
The second group of 110 volunteers went on a high-strength version at 3,750 IU per day.
After a year, researchers found both groups managed to lower their blood pressure by an average of 3.5 mm Hg.
This figure reflects the systolic (or “top”) number on a blood pressure reading, where anything below 120 is considered normal.
The high-dose group saw a larger dip, with their blood pressure dropping by an average of 4.2 mm Hg, while the standard-dose group saw a 2.8 mm Hg decrease.
Where can I get vitamin D from?
From about late March/early April to the end of September, most people should be able to make all the vitamin D they need from sunlight.
The body creates vitamin D from direct sunlight on the skin when outdoors.
But between October and early March, we do not make enough vitamin D from sunlight.
Vitamin D is also found in a small number of foods.
Sources include:
- Oily fish – such as salmon, sardines, herring and mackerel
- Red meat
- Liver (avoid liver if you are pregnant)
- Egg yolks
- Fortified foods – such as some fat spreads and breakfast cereals
Another source of vitamin D is dietary supplements.
In the UK, cows’ milk is generally not a good source of vitamin D because it is not fortified, as it is in some other countries.
Source: NHS
This 35 minute drop set dumbbell workout is exactly what you need to BUILD muscle and endurance. Strength training with dumbbells is incredibly effective at not only building muscle strength and tone, but the added weight places an extra amount of exertion on you throughout each of the exercises, resulting in more calories burned. This is key for losing body fat.
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Here’s how this workout will go down:
– Each round consists of 3 exercises that are the same or similar movements.
– For most of the workout, the 1st exercise in each round will use x2 dumbbells.
– Drop to x1 dumbbell for the 2nd exercise in the round.
– Drop to bodyweight only for the 3rd exercise in the round.
– Each exercise is 20 sec, so you’ll complete all 3 exercises each round without rest, for a total of 60 seconds, before taking a 30 sec rest.
– There are a few exercises that are the exception to this as we do some unilateral movements, but the 20/20/20 second format will be consistent throughout the workout.
Don’t forget to warm up before your workout
► 5 Min Warm Up https://youtu.be/_6-k5-w1bZw
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* * * *
WORKOUT DETAILS
Duration: 35 Mins + Cool Down
Equipment: One set of dumbbells (I’m using 25 lb / 11.3 kg dumbbells) and a mat.
Timing: 20 Sec Work x3, 30 Sec Rest
Lower Body
0:40 Curtsy Lunge R x2 DBs
1:00 Curtsy Lunge R x1 DB
1:20 Curtsy Lunge R
2:10 Curtsy Lunge L x2 DBs
2:30 Curtsy Lunge L x1 DB
2:50 Curtsy Lunge L
3:40 RDL x2 DBs
4:00 Singel Leg RDL R x2 DBs
4:20 Single Leg RDL L x2 DBs
5:10 Pause Squat x2 DBs
5:30 Pause (Goblet) Squat x1 DB
5:50 Squat Pulse
Abs/Core
6:40 Side Plank Dips R x1 DBs
7:00 Side Plank Hold R x1 DB
7:20 Side Plank Dips R
8:10 Side Plank Dips L x1 DB
8:30 Side Plank Hold L x1 DB
8:50 Side Plank Dips L
Upper Body
9:40 Chest Press x2 DBs
10:00 Narrow Press x2 DBs
10:20 Reverse Press x2 DBs
11:10 Narrow Push Ups
11:30 Wide Push Ups
11:50 Diamond Push Ups
12:40 Chest Flyes x2 DBs Hammer Grip
13:00 Chest Flyes x2 DBs Standard Grip
13:20 Alt Chest Flyes
14:10 Overhead Tricep Press x2 DBs
14:30 Tricep Kickback R x1 DB
14:50 Tricep Kickback L x1 DB
Abs/Core
15:40 Single Leg Reverse Crunch R
16:00 Flutter Kicks
16:20 Single Leg Reverse Crunch L
17:10 Alt Single Leg V Ups
17:30 Scissors Crossovers
17:50 Leg Lift + Hip Lift
Lower Body
18:40 Front to Back Lunge R x2
19:00 Front to Back Lunge R x1 DB
19:20 Front to Back Lunge R
20:10 Front to Back Lunge L x2 DBs
20:30 Front to Back Lunge L x1 DB
20:50 Front to Back Lunge L
21:40 Lateral Lunge Rx2
22:00 Lateral Lunge R x1 DB
22:20 Cossack Squat R
23:10 Lateral Lunge L x2 DBs
23:30 Lateral Lunge L x1 DB
23:50 Cossack Squat L
Abs/Core
24:40 Crunch + Hold
25:00 Alt Cross Crunches
25:20 Crunch Pulses
26:10 Reverse Crunches
26:30 Bicycles
26:50 Cross Punches
Upper Body
27:40 Alternating Bent Over Rows x2 DBs
28:00 Alternating Bent Over Supine Rows x2 DBs
28:20 Alternating Bent Over Wide Rows x2 DBs
29:10 Shoulder Press x2 DBs
29:30 Single Arm Shoulder Press R x1 DB
29:50 Single Arm Shoulder Press L x1 DB
30:40 Good Mornings x2 DBs
31:00 Upright Rows x2 DBs
31:20 Rear Delt Rows x2 DBs
32:10 90° Lateral Raises x2 DBs
32:30 Front Raises x1 DB
32:50 45° Press x1 DB
Finisher
33:40 RDL + Bent Over Row x2 DBs
34:00 Clean + Press x2 DBs
34:20 Alt Curl to Press x2 DBs
35:00 Cool Down + Stretch
* * * * *
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TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it’s safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video’s exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
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Health & fitness
Map reveals area with WORST eating habits as Brits choose to swerve fruit & veg – how does your hometown fare? – The Sun
YORKSHIRE has the worst gut-health habits in the UK – consuming the least fruit and veg, water, nuts, and fermented foods.
But Scots and people in London get closest to five a day, with Londoners also tucking into the most fermented grub.
Londoners also came top for hydration, drinking an average of five glasses of water per day – although not quite matching the recommended guidelines of six to eight 250ml glasses of water.
The poll of 2,000 people has revealed which regions are home to residents with, on average, the best and worst gut health habits.
It also emerged a fifth of those living in Wales reported suffering from bloating a few times per week, whereas 28 per cent in the West Midlands never struggled with it.
Those from the North East are the gassiest, with 26 per cent suffering daily – more than twice as many as those in Scotland (12 per cent).
And Scots are the worst for toilet habits – with 36 per cent saying their poo habits are never consistent.
The study was commissioned by Yakult, which has teamed up with Professor Glenn Gibson from Reading University, who said: “It’s fascinating to see how diets and daily habits vary so much across the UK.
“What contributes to a healthy gut can often be forgotten or misunderstood – as many people just associate this with eating lots of fibre but, in truth, every type of food group plays a part.
“Having regular bowel movements and getting the right amount and quality of sleep are also other things that help maintain a healthy gut and overall lifestyle.
“Getting less than the recommended 7-9 hours of quality sleep not only leaves us tired, but also disrupts our body’s natural rhythm, impacting the bacteria in our gut – this being a very active community of microbes that has profound impacts upon our overall health and wellbeing.
“Disturbances in sleep patterns can adversely affect the gut microbiota, which could hamper digestive health.
The study also found 36 per cent of Brits rate their overall gut health as ‘average’ – with only 11 per cent calling it ‘excellent’.
During a typical day, the average person will consume four portions of fruit or veg, but 44 per cent admit to never eating fermented foods
Only 35 per cent incorporate nuts into their everyday diet, while 28 per cent believe they are not getting enough fibre.
When it comes to liquids, 31 per cent drink less than the recommended daily guidelines of six to eight glasses each day, with the average person consuming just four 250ml glasses of water.
But 35 per cent of those polled via OnePoll.com admit they are guilty of not drinking enough fluids.
It also emerged that 37 per cent hold their hands up to not doing the recommended amount of 30 minutes exercise a day, with 35 per cent claiming they spend long periods either sitting or lying down.
Glenn added: “Eating a healthy diet which includes lots of colourful plant-foods such as fruits, vegetables, wholegrains, beans, chickpeas, lentils, herbs and spices helps to improve gut microbiota – which is in turn essential for supporting good gut (and overall) health.
“It is also worth adding fermented foods into your diet as well as keeping hydrated as water is essential and will improve almost every bodily process including digestion.
“Enough water intake is crucial to help food move effectively through the digestive system, helping to prevent constipation and facilitate nutrient availability.
“Exercise can help stimulate the digestive system – promoting more efficient digestion and help alleviate symptoms like bloating and constipation.
“Just 30 minutes a day is needed and can be incorporated into your everyday routine such as walking, cleaning or gardening.”
When quizzed on toilet habits, morning is the most common time for bowel movements (56 per cent), with half claiming it ‘always runs like clockwork’.
And the average time spent in the bathroom at any one time is six minutes – which is well within the recommended timeframe of 10 to 15 minutes per sitting.
A Yakult spokesperson said: “Maintaining good gut health is essential to overall well-being, as it impacts everything from digestion and nutrient absorption to immune function and even mental health.
“By focusing on a diet rich in fibre, fermented foods, and hydration, people can support their gut microbiome and enjoy better energy, mood, and long-term health.
“We are encouraging the nation to make small changes which can have a powerful influence on gut health and overall wellbeing.”
Today’s workout is a 15-min full-body workout consists of entirely body-weight exercises that you can do anywhere without the need to go to the gym!
This workout will help to stretch your muscles while burning calories, making your muscles more strong and flexible.😊 All routines in this video are cardio-driven which means that you’ll effectively be burning body fat and losing weight by doing this on a daily basis! And if you want to continue seeing results, just keep doing it until you reach your target!
Good luck ladies and make sure to exercise regularly and eat a healthy diet to see amazing results!❤️💪
00:00 Introduction
00:04 Arm Circles
00:38 Punches
01:21 Prayer Punches
02:13 Rest time
02:34 Side Bends
03:25 Rest time
03:42 High Knee Jacks
04:16 Rest time
04:37 Knee Raises
05:07 Rest time
05:29 Lateral Steps
06:10 Rest time
06:42 Lunges
07:58 Rest time
08:30 Toe Tap Leg Lifts
09:04 Rest time
09:26 Snow Angels
09:59 Side Bends
10:51 Rest time
11:23 Arm Circles
11:59 Punches
12:39 Prayer Pushes
13:36 Rest time
14:07 High Knee Jacks
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Let’s burn calories and MELT FAT with this at home 30 min hiit cardio workout. I will be right by your side the entire time working out with you as your virtual trainer, not only to show you each of these exercises, but also to push you to not stop and KEEP GOING!
If you need extra rest breaks, or want to stop and grab a sip of water, feel free to pause the video, and pick back up where you left off. If you are consistent, eventually you will be able to push your self to finishing the entire 30 minute session for the gains!
There will be 40 seconds of “ON” work and 20 seconds of “OFF” rest. Plenty different exercises and movements for the fat losses! Whether your goal is to burn some fat, get shredded, or build muscle you can benefit from this video!
This workout will have you sweating quick fast and in a hurry within just a few minutes of it starting. Make sure you bring water, and maybe a towel if you’re at home on a hardwood floor surface!
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Fit Over 50 :15-Minute Walking Exercise To Lose Belly Fat! Quick 15-Minute indoor walking workout Walk to Lose Weight!” is perfect for women over 50 looking to boost metabolism, burn fat, and enhance vitality. This beginner-friendly workout is scientifically proven to help you whittle away the weight while maintaining muscle mass and building strength.
In just 15 minutes, we’ll amp up the pace to get your heart rate soaring and those calories burning. We’ll focus on leg strength, core engagement, and balance exercises to keep you fit and fabulous. Plus, it’s all about adaptability—slow it down if you need to, and use modifications to suit your fitness level.
This workout isn’t just about physical benefits; it’s also great for mental well-being and longevity. Follow along, feel the burn, and enjoy the journey to a healthier, stronger you. Remember, always consult your physician before starting any new exercise routine.
Subscribe to join our 14-day challenge, and let’s make fitness a fun and integral part of your daily life. You’re going to love how amazing you feel! 💪✨ https://fabulous50s.com/14-day-glow-up-fitness-course/
#WalkingChallenge #WalkingWorkout #Walking #QuickFitness #WalkingForWeightLoss
CHAPTERS:
0:00 – 15 Minute Weight Loss Walk
1:13 – Leg Workout
5:09 – Burn Belly Fat
10:09 – Increase Fitness Level
13:16 – Balance Exercises
…………………………………………………………………………………………….
✅ START THE 14 DAY GLOW UP CHALLENGE NOW ✅
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DISCLAIMER:
This content is not sponsored, and all opinions are mine. I use affiliate links for products I endorse. Your support is appreciated.
Note that this video provides entertainment and education, not medical advice. Consult your physician before changing your exercise/health routine. Making any changes to your exercise/health regime is done so at your own risk.
#fabulous50s #fitnessshorts #fitnessmotivation
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SPLITSTRONG 35 DAY FIVE: 35 Minute Dumbbell Cardio AND Abs (AKA a Core Conditioning Workout)!
⭐️ SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/
👉🏼 OR find all of the SplitStrong 35 Workouts in this Youtube playlist:
🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join
✨THE WORKOUT: 35-Minute Dumbbell Cardio + Abs (SplitStrong 35 Day 5)✨
► EQUIPMENT: Medium-to-heavy set of dumbbells. I’m using 15-20 lb dumbbells. And an optional towel to use as a slider.
👉My Dumbbells (affiliate link): https://www.torquefitness.com/#a_aid=nourishmovelove
*Discount Code: NML5
👉My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5
*Discount Code: NourishMoveLove
► INSTRUCTIONS:
Follow along with the video above. This dumbbell cardio and core workout will train your core in ways you never thought possible.
It looks like this:
✔️ 4 Circuits (3 exercises per circuit)
✔️Time Drop Format —
◼️ Set One: 40 Seconds Work, 20 Seconds Rest
◼️ Set Two: 30 Seconds Work, 15 Seconds Rest
◼️ Set Three: 20 Seconds Work, 10 Seconds Rest
✔️Repeat Each Circuit x3 Sets
✔️Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching
►Workout Outline:
1️⃣ CIRCUIT 1: Dumbbell + Towel
1) Bear Crawl Row + Dumbbell Slide, Right
2) Bear Crawl Row + Dumbbell Slide, Left
3) Lateral Shuffle + Pivot Press (Basketball Pass)
2️⃣ CIRCUIT 2: Dumbbell
1) Dumbbell Wood Chop + Single Arm Press, Right
2) Dumbbell Wood Chop + Single Arm Press, Left
3) Launcher Plank + Alternating T-Pulls
3️⃣ CIRCUIT 3: Bodyweight + Towel
1) Single Leg Front Back Hop into Skater, Right
2) Single Leg Front Back Hop into Skater, Left
3) Plank + Towel Knee Tucks
4️⃣ CIRCUIT 4: Bodyweight (Burpee Breakdown)
1) Plank Walk Out + Push Up
2) Plank Hold + Squat Hold + Squat Jump +Squat Hold (3 second hold each)
3) Burpee Push Up
►Find a breakdown of these exercises + benefits of strength training your CORE in this post: https://www.nourishmovelove.com/splitstrong-35-dumbbell-ab-workout
_________________________________________________________
► TIME STAMPS:
00:00 Workout Introduction
00:55 Warm Up
05:55 CIRCUIT 1
14:25 CIRCUIT 2
22:10 CIRCUIT 3
29:25 CIRCUIT 4
36:40 Cool Down + Stretch
_________________________________________________________
►🤰Is this workout Pregnancy/Postpartum Friendly? No, I would suggest substituting this 30 Minute Full Body Pregnancy Strength Workout — https://youtu.be/zH4O4aA4wA8
_________________________________________________________
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👉🏼 Find all of the SplitStrong (35) Workouts in this Youtube playlist:
📅 This challenge is launching on Monday, 6/14/21, with a new video dropping every single day of the challenge! All the videos will stay on Youtube after the challenge, so you can come back + repeat at any time!
⭐️ FREE WORKOUT PROGRAM: SplitStrong 35⭐️
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!
WEEK 1:
▪️Day 1: Legs + Back – https://youtu.be/gsFbHHIbHoQ
▪️DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) – https://youtu.be/7bVaKI0DTgs
▪️DAY 3: Legs + Glutes – https://youtu.be/3mxycyr-Djs
▪️DAY 4: 15 Minute Power Yoga + Abs – https://youtu.be/N9keRXUIsmc
▪️DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) -📍You are here!
WEEK 2:
▪️DAY 6: Legs + Chest – https://youtu.be/UHmlhF12kMU
▪️DAY 7: Upper Body PULL (Back, Biceps + Cardio) – https://youtu.be/AA4M_xu0BIk
▪️DAY 8: Unilateral LEGS – https://youtu.be/mM5tnP3Uh2I
▪️DAY 9: 10 Minute Mobility Flow – https://youtu.be/nlH6pyo1nSI
▪️DAY 10: Cardio + Abs with Weights (Core Conditioning #2) – https://youtu.be/DhuM4wYlDfY
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Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!
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#cardioworkout #absworkout #coreworkout
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