We all know walking is good for us—but a new study says it might do more than boost your mood or burn calories. It could help prevent the leading cause of disability in the United States: chronic low back pain.

A new study published in JAMA Network Open found that people who walked for about 100 minutes a day had a 23% lower risk of developing chronic low back pain. That’s a big deal, considering back pain affects more than 600 million people worldwide—and that number is expected to skyrocket to 843 million by 2050, according to the World Health Organization.

“This is an important finding because walking is a simple, low-cost, and accessible activity,” said lead author Rayane Haddadj, a public health researcher at the Norwegian University of Science and Technology. “It’s something we can promote widely to reduce the burden of back pain.”

What the Study Found

Researchers looked at data from over 11,000 adults in Norway who took part in the long-running HUNT Study. Between 2017 and 2019, participants wore accelerometers for a week to track how much they walked each day. Then, between 2021 and 2023, researchers followed up to see who developed chronic back pain.

Participants were grouped based on how long they walked daily:

• Less than 78 minutes
• 78 to 100 minutes
• 101 to 124 minutes
• More than 125 minutes

The results were clear: the more people walked, the lower their risk of chronic back pain. And not just any walking—brisk or moderate-paced walking seemed to offer more protection than slow strolls.

Dr. Natasha Pocovi, a physiotherapist and postdoctoral fellow at Macquarie University, said the findings support using walking as a simple preventative tool. “We don’t need to complicate our exercise routines,” she added. “Walking works.”

Walking: A Small Step with Big Impact

Low back pain doesn’t just hurt—it’s expensive. A separate study published earlier this year found that people spend an average of $30,000 over five years on treatment and related costs.

That’s why simple, everyday actions—like walking more—could be a game-changer. Even if the study couldn’t say whether walking all 100 minutes at once is better than breaking it up, experts agree: any amount of walking is better than none.

“If you’re just starting out, keep it simple,” said Pocovi. “Take the stairs instead of the elevator. Walk to a coffee shop that’s a little farther away. The key is to build up gradually and make it enjoyable.”

Make Walking Part of Your Life

If you’re not into treadmills or workouts that take up an hour of your day, walking is an easy and approachable way to get moving—and it can fit seamlessly into your routine.

Here are a few ways to sneak more steps into your day:

• Go for a walk-and-talk with a friend instead of meeting over coffee.
• Walk during phone calls or meetings.
• Take short walking breaks throughout your workday.
• Add a post-dinner stroll to your evening wind-down routine.

And if you’re not quite ready for 100 minutes a day? No worries. Start small. Stay consistent. Build from there. Even walking during TV commercials or pacing while on the phone helps more than you think.

As CNN fitness contributor Dana Santas says, “Some workouts can even be done on your couch during an episode of your favorite show.”

Bottom Line

Walking isn’t just good cardio—it might be one of the simplest ways to protect your back, your wallet, and your quality of life as you age.

So, the next time you consider skipping your daily steps, remember: your future self might just thank you.

Source: CNN – Getting in more steps may prevent the leading cause of disability in the US, study says

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While many holidays are celebrated with festive meals, heartfelt gifts, and joyful gatherings, Eid al-Adha stands out as a powerful reminder of faith, sacrifice, and connection. As millions of Muslims around the world prepare to observe this important holiday starting Friday, experts say it also offers something everyone can benefit from — a renewed focus on mindfulness and meaningful living.

What Is Eid al-Adha Really About?

At the heart of Eid al-Adha is the story of the Prophet Abraham (Ibrahim in the Quran), who demonstrated unwavering faith when asked by God to sacrifice his son. As the story goes, God intervened and provided a ram to sacrifice instead — a moment of divine mercy that’s commemorated with acts of worship, charity, and reflection.

Families begin the day with a special morning prayer at the mosque, followed by warm greetings of “Eid Mubarak” (Blessed Eid) and large festive meals. Gifts are exchanged, animals are sacrificed (qurbani or udhiya) to honor Abraham’s devotion, and the meat is shared with friends, family, and those in need — reinforcing the values of gratitude, generosity, and compassion.

More Than Rituals — A Call to Mindfulness

This three-day celebration offers more than just tradition. It’s a blueprint for living with intention, grounded in spiritual and psychological benefits that transcend religion.

“Eid is a reminder that we should strive to add more of this balance in our day-to-day,” said Dr. Rania Awaad, a clinical professor of psychiatry at Stanford.

Here are five powerful takeaways from Eid al-Adha that can enrich anyone’s life:

1. Stay Hopeful and Resilient in Tough Times

Abraham’s story is deeply symbolic — not for its dramatic act, but for the message of enduring faith and perseverance.

“Islam really develops this notion of faithfulness and patience in the face of trial,” said Dr. Gabriel Reynolds of the University of Notre Dame. That mindset, he explains, helps believers find strength through hardship — and it’s a lesson anyone can apply.

When life gets hard, looking for silver linings and trusting the process can make a difference.

2. Do What You Can — and Trust the Outcome

Another tale from the Eid narrative speaks of Abraham’s wife, who frantically searched for water for her baby in the desert — only to have a spring emerge at his feet. It’s not just a miracle; it’s a message.

She did what she could, and the rest followed.

This is a lesson in effort and surrender — doing your best, even when the odds are against you, and believing that your work will bear fruit in its own time.

3. Giving Feeds the Soul

The spirit of Eid is deeply rooted in charity. The qurbani sacrifice isn’t just symbolic — it’s a way to share your blessings with those who need it most. And science backs this up.

“Giving to others always feeds the soul,” said Dr. Yasmine Saad, a clinical psychologist. “It helps you feel you matter — that you have an impact.”

Regular acts of kindness — whether volunteering, cooking for others, or simply being generous with your time — can uplift your mood, lower stress, and even improve physical health.

4. It Takes a Village: The Power of Community

We thrive in connection. Eid stretches over three days and encourages extended time with family, friends, and neighbors — something modern life often neglects.

“Having a community act that gives you a sense of doing something together helps people manage stress better,” said Dr. David Spiegel of Stanford Medicine.

If Eid teaches us anything, it’s that relationships matter. Whether it’s reaching out to a friend, joining a community event, or simply sharing a meal, these moments add meaning to our lives.

5. Fill Your Cup — So You Can Pour Into Others

Not everyone can make the pilgrimage to Mecca (Hajj), but that doesn’t mean you can’t seek fulfillment.

Maybe it’s reading a book that inspires you, going on a peaceful hike, or attending a retreat. As Awaad puts it, it’s about doing something that recharges your spirit so you can show up fully in other areas of your life.

“It could be something that just fills your cup so you’re able to ground yourself and be more attuned to the people around you,” she said.

A Universal Invitation

Eid al-Adha is deeply sacred for Muslims, but its underlying message — faith, sacrifice, charity, and community — is universal.

It’s an opportunity to pause and reflect on what truly matters. And as the world becomes more fast-paced and distracted, that pause — that mindful moment — may be one of the most valuable gifts any holiday can offer.

Source: CNN – How this weekend’s holiday draws attention to mindfulness

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Who doesn’t dream of living well into their 90s—sharp, active, and healthy? Imagine aging like Betty White with her quick wit, channeling Toni Morrison’s eloquence, or matching Jimmy Carter’s civic drive into your golden years. While it’s easy to assume that kind of vitality depends on winning the genetic lottery, one renowned doctor says that’s not the whole story.

Dr. Eric Topol, a leading cardiologist and founder of the Scripps Research Translational Institute in California, has spent nearly two decades studying people who defy aging stereotypes. His ongoing research—the Wellderly Study—follows more than 1,400 so-called Super Agers: individuals 80 and older who’ve managed to dodge three of the most common chronic conditions—cancer, heart disease, and neurodegenerative disease.

The Surprising Truth About Longevity

Here’s the kicker: When Topol’s team conducted full genetic sequencing on all 1,400 Super Agers, they found no universal genetic factor that explained their remarkable health.

In other words, genes aren’t your destiny.

Instead, Topol’s new book, Super Agers: An Evidence-Based Approach to Longevity, dives into what does make the difference—and how modern science can help us live longer, healthier lives. Spoiler: it’s not magic. It’s measurable.

The Real Longevity Formula: Lifestyle + Technology

Topol points to key lifestyle habits and emerging technologies that together create the foundation for longevity:

• Diet, exercise, and sleep: These remain the pillars of healthy aging, supported by decades of research.
• Polygenic risk scores: These genetic tools help predict disease risk based on a combination of gene variants—not just one.
• Organ clocks via ‘omics’: New techniques in proteomics (analyzing all the proteins in your body) can now estimate how fast your organs are aging.
• Artificial intelligence: AI is being used to pull together all your health data—from lab tests to genetic reports—to predict and prevent disease more effectively.

While not everyone may become a Super Ager, Topol emphasizes that these tools can help extend your health span—the number of years you live free of serious illness—even if you don’t reach 100.

The Doctor’s Own Longevity Plan

Topol isn’t just talking the talk—he’s living it. Now 71, he’s made real changes to his own daily routine in the hopes of staying disease-free well into his 80s.

“I hope to be a Super Ager,” he said in a recent interview on CNN’s Chasing Life podcast with Dr. Sanjay Gupta. “If I can get another 10 or 15 years without an age-related disease, that’d be great. And I’ve really doubled down on the things that I can do to help get there.”

So What Can You Do?

You don’t need to be a scientist to take steps toward a longer, healthier life. According to Topol’s findings, focusing on the basics—moving regularly, sleeping well, eating wisely, and monitoring your health proactively—can go a long way.

And with new technology making it easier to understand and track your personal health risks, aging well might just be a science after all.

Source: CNN – Want to live to a healthy old age? Here’s what a top doctor does based on hard science

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If you think you’re drinking enough water, think again. Mike Keech, CEO of Liquid I.V., warns that most people—Americans and others worldwide—are actually chronically dehydrated, even if they don’t realize it.

Yet despite this hidden problem, consumers are snapping up hydration products like never before. Liquid I.V. is at the forefront of this booming market, riding a wave of wellness trends that have made hydration more than just a sports recovery fix—it’s now a daily health ritual.

From Athlete Recovery to Everyday Wellness

Liquid I.V. launched in 2012, targeting athletes who needed rapid rehydration after intense workouts. Its flavored powder mix, packed with electrolytes, salt, and vitamins, offered a healthier alternative to sugar-laden sports drinks.

But according to Keech, the hydration category was once “tired and dusty,” mostly confined to endorsements by athletes. That changed after Unilever acquired Liquid I.V. in 2020 and Keech took the helm as CEO. The brand broadened its appeal from athletes to everyday people: busy professionals, parents, gym enthusiasts—essentially anyone looking for an easy way to stay hydrated.

This shift sparked explosive growth. Liquid I.V. doubled its distribution, expanded flavors (including a viral firecracker blend), and launched sugar-free options. Now, it’s on track to become a $1 billion brand, helping Unilever’s wellness segment score double-digit growth.

“We realized hydration isn’t just for athletes,” Keech said. “That’s when everything took off.”

Why Powders Are Taking Over Hydration

For years, hydration was dominated by ready-to-drink liquids like Pedialyte—originally designed to treat dehydration in kids—and Gatorade, the king of sports drinks. But recently, powdered mixes have surged in popularity.

Howard Telford from Euromonitor points to convenience as the key. “Powders fit anywhere—a kitchen counter, a desk drawer, a gym bag. No fridge space needed.” And they taste good, too, especially Liquid I.V.’s blends.

Keech highlights the advantage at festivals like Coachella, where bulky water bottles aren’t practical. Powdered hydration lets people keep going without missing a beat.

The market reflects this shift: powdered hydration products grew 20% in 2024 alone, ballooning into a $1.5 billion category, according to research firm Circana.

A Growing Market, More Players

Liquid I.V.’s success has inspired a flood of competitors—from Gatorade enhancers with 200% sales growth in four years, to Coca-Cola’s BodyArmor hydration line, and startups like diet-friendly LMNT and Novak Djokovic-backed Waterdrop.

“Once a brand hits big, many others jump in,” says consumer expert Nate Rosen. “Especially since electrolyte powders aren’t proprietary—anyone can make them.”

BodyArmor’s revamped hydration powders, Flash I.V., pulled in $120 million their first year. CEO Federico Muyshondt says the pandemic boosted awareness: “During COVID, people realized hydration was vital—not just for feeling good, but for longevity, immunity, and vitamin intake.”

But Does It Really Work?

Liquid I.V. invests heavily in clinical studies to back its claims of “superior hydration” compared to plain water. Their website warns: “If you’re thirsty, you may already be dehydrated.”

However, some experts urge caution. Heidi Skolnik, a senior sports nutritionist, doubts most people with easy water access are truly chronically dehydrated.

“Athletes and very active people can benefit from electrolyte drinks,” she says. “But most people probably don’t need them.”

Still, she agrees flavoring water helps many drink more—making hydration easier and raising awareness of fluid intake, which is a win in itself.

In a nutshell: America’s thirst for better hydration has created a massive business, fueled by convenience, flavor, and wellness trends. Whether you’re a hardcore athlete, a busy parent, or just someone who dislikes plain water, hydration products like Liquid I.V. offer an accessible way to stay refreshed. But remember, sometimes good old water still does the trick.

Source: CNN – How America’s obsession with staying hydrated became a $1.5 billion business

The post The Rise of Hydration Drinks: Why Americans Can’t Get Enough appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

Starting a new workout regimen is exciting, and many of us hope to see immediate results. Whether you’re aiming to shed a few pounds, build muscle, or fit into your favorite pair of jeans, the wait for noticeable changes can feel endless — especially if a friend or spouse seems to be getting faster results. But how long does it really take to see progress?

The speed at which you notice physical changes depends on several factors, including your body type, fitness level, and consistency. “How soon you’ll see changes really depends on the person, the type of exercise they’re doing, and how consistently they’re doing it,” says Angie Asche, a registered dietitian and founder of Eleat Sports Nutrition. “Give it at least two to four weeks to start seeing some progress.”

However, experts agree that visible changes usually take six to 12 weeks. According to Tina Fennelly, a certified personal trainer, it’s all about the variety of factors at play: age, sex, and metabolism, to name a few.

For example, men typically see results a bit quicker than women because they have more muscle mass and a higher metabolic rate. Muscle burns more calories, which means that men often use more energy even at rest.

While waiting for visible changes can be frustrating, don’t overlook the “invisible” benefits of exercise. Regular physical activity improves heart health, reduces the risk of type 2 diabetes, strengthens bones and muscles, and boosts cognitive function. Plus, exercise is linked to better sleep quality and can even reduce stress levels.

Interestingly, the benefits can show up right away. For example, improved blood flow from physical activity can lead to a reduction in blood pressure — and that can happen after just one workout session. “Blood pressure changes can even occur on the first day,” says Asche. “This is true whether you’re doing strength training, cardio, or a combination of both.”

If you’re eager to accelerate your progress, it’s definitely possible with a few tweaks to your routine. Asche recommends higher-intensity exercises, like running or high-intensity interval training (HIIT), which are more effective for body composition changes than lower-intensity activities like yoga.

Staying active throughout the day is another great way to boost your progress. Consider adding short, five-minute walking breaks every hour, standing while you work, or pacing during phone calls. These little bursts of activity can add up and help you burn extra calories.

Fennelly also suggests making small adjustments to your diet. Cutting back on your caloric intake by 250-500 calories per week can lead to an additional pound or half-pound of weight loss each week. Additionally, strength training will help you build lean muscle, which increases your resting metabolic rate — meaning your body burns more calories even when you’re not working out.

Food plays a crucial role in your fitness journey, especially if weight loss is your goal. Asche advises focusing on whole foods, which are minimally processed and packed with essential nutrients. Think fresh fruits, vegetables, eggs, legumes, nuts, and seeds. These foods are more satisfying, so you’re less likely to overeat, unlike heavily processed options.

Pairing your fitness routine with activities you enjoy, such as pickleball or biking, can also keep you motivated. “Find something fun to do outside of your workouts to stay active and engaged,” says Fennelly.

Even if your jeans aren’t quite fitting perfectly yet, don’t get discouraged. The greatest benefit of exercising might not be what you see in the mirror — it’s how you feel. “The biggest benefit from exercising is that it boosts your mood, especially if you’re prone to stress,” Fennelly says. Plus, regular exercise is the best thing you can do to increase your longevity.

As Asche puts it, “Increasing your longevity is the biggest reason to exercise, even more so than losing a little bit of fat.” So, hang in there — with time and consistency, you’ll see the results you’re working toward, both inside and out.

Source: CNN – How long does it take to see benefits from your new workout regimen?

The post How Long Before You See Results from Your New Workout Routine? appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

It may sound surprising, but just a few minutes of movement throughout the day can significantly improve your health and fitness. These short bursts of activity—known as “exercise snacks”—are proving to be a simple yet effective way to stay active.

What Are Exercise Snacks?

Exercise snacks are brief bursts of movement, ranging from 30 seconds to 10 minutes, that can be easily incorporated into daily routines. These can include activities like climbing stairs, walking, squats, or even dancing. The term was first introduced in 2007 by cardiologist Dr. Howard Hartley, and today, research continues to highlight the effectiveness of these mini workouts.

Proven Health Benefits of Exercise Snacks

Scientific studies have shown that even short bursts of physical activity can lead to significant health improvements:

• Boosts Heart Health & Fitness: A 2022 study published in Exercise and Sport Sciences Reviews found that performing 15- to 30-second exercise snacks three times daily improved cardiorespiratory fitness and exercise performance in inactive adults. The workouts included stair-climbing and cycling.
• Reduces Cancer Risk: A 2023 study in JAMA Oncology found that inactive adults who introduced just 3.4 to 3.6 minutes of vigorous activity daily reduced their cancer risk by 17% to 18%. Increasing that time to 4.5 minutes led to a 31% to 32% risk reduction.
• Supports Brain Health: Research published in The Journal of the Post-Acute and Long-Term Care Medical Association (JAMDA) found that even a small amount of moderate to vigorous daily exercise can lower the risk of dementia.

“Doing anything is better than doing nothing,” says Michael Betts, a London-based personal trainer and director at TrainFitness. “As long as you’re moving, putting some stress on your body, it will adapt and improve.”

How to Incorporate Exercise Snacks into Your Routine

Dr. Supatra Tovar, a clinical psychologist and holistic health expert, advocates for small, sustainable changes. She recommends pairing exercise snacks with daily habits to make them stick. For example:

• Do a few jumping jacks or lunges right after brushing your teeth in the morning.
• Walk a lap around your living room or neighborhood after meals.
• Use commercial breaks during TV time to do squats or wall push-ups.

“When you incorporate exercise snacks as a habit, they become ingrained, and you’ll start to see their lifelong benefits,” says Dr. Tovar.

Best Exercise Snacks to Try

Walking is one of the simplest and most effective exercise snacks. According to Tovar and Betts, a slow walk can easily progress to an interval workout by alternating between a brisk pace and a slower recovery pace.

Other effective exercise snacks include:

• Wall Push-Ups: Strengthen your arms and upper body.
• Squats: Build leg strength and improve mobility.
• Stair Climbing: Boost endurance and cardiovascular health.
• Dancing: A fun way to improve coordination and burn calories.

As you progress, you can make exercises more challenging—for example, transitioning from wall push-ups to floor push-ups or turning a light jog into a sprint.

NEAT: The Hidden Power of Everyday Movement

Exercise snacks aren’t limited to structured workouts. Everyday activities also contribute to overall movement, a concept known as Non-Exercise Activity Thermogenesis (NEAT). This includes:

• Cleaning the house
• Playing with children
• Gardening
• Carrying groceries

Tovar points to “blue zones”—regions like Okinawa, Japan, and Sardinia, Italy—where people naturally integrate movement into daily life, leading to longer, healthier lives. “They’re moving all the time, doing NEAT activities throughout the day,” she explains. “This kind of movement can burn up to 2,000 extra calories per day.”

Keep Your Body Moving

“The body is naturally lazy,” says Betts. “Without regular movement, it will deteriorate over time. These little exercise snacks remind your body that it needs to stay active to maintain and improve its overall function.”

By incorporating short bursts of movement into daily life, you can improve fitness, enhance brain health, and even reduce the risk of chronic diseases—all without needing a gym membership. Small changes can lead to big rewards, proving that every little bit of movement counts!

Source: CNN – ‘Exercise snacks’ — even a few minutes a day — can boost your health

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A Fairytale Shattered

Maria Robertson-Justiniano was living what she described as a “fairytale” life with her husband Alex and their son in Chicago. Their future seemed secure and promising. But in 2018, tragedy struck—Alex died unexpectedly, shattering their world.

“It was a complete shock,” Maria recalls, describing how the loss upended everything. Staying in the U.S. no longer felt like an option. “I didn’t see it as a feasible option to stay there.”

Finding Healing in Valencia

Four years after Alex’s passing, Maria made the bold decision to relocate to Spain with her then 14-year-old son, Lucas. They settled in Valencia, a city deeply connected to her family history—her mother was born there.

“Valencia has helped us heal,” she says. Though Maria had spent time in Valencia before, even living there briefly in her 20s, she had never seriously considered it as her permanent home. Yet, she always carried a deep connection to the city.

Maria, originally from the UK and raised in Canada, moved to the U.S. in 1998 for college. She attended Princeton University, where she met Alex. After marrying in 2001, the couple built their life in Washington, D.C., and later in Chicago, where their careers flourished.

“Life in Chicago was everything,” Maria remembers. “We had a beautiful life. And then—it was like a bomb exploded. And you’re left standing there.”

Overwhelmed by Loss

The loss felt like a tsunami. “It’s calm and lovely, then suddenly, a massive wave takes you over,” she says.

In the aftermath, Maria was deeply moved by the support from the Evanston, Illinois, community. Parents from Lucas’s school organized a food train, ensuring she and her son had meals for three months.

“They left meals on my porch with letters, flowers, and notes. It was an incredible community,” she recalls.

Despite this, she struggled to move forward. “Alex was everywhere. I felt like I was trying to continue a life that was no longer possible.”

A Leap of Faith

Initially, Maria planned to stay in the U.S. until Lucas finished high school. However, during a visit to Spain in 2021, Lucas himself suggested they move.

Without hesitation, Maria acted. “I sold my house, my furniture, quit my job, and started the process of immigrating.”

The journey wasn’t easy. Buying a home in Valencia fell through, and she was ineligible for Spain’s golden visa program. Fortunately, she had already applied for Spanish citizenship while still in Chicago—a complex process made easier by her fluency in Spanish. Her citizenship was approved that same year.

When they finally arrived in Valencia, Maria describes it as an overwhelming relief. “It felt like reaching the promised land. Like finishing a marathon.”

A New Life, A New Perspective

Three years later, Maria and Lucas have embraced their new life in Spain. The change has brought peace and stability. “I feel like I’m a calmer person now,” she says. “I’ve done a lot of therapy and self-work.”

Back in the U.S., she had been training for an Ironman race when Alex died. “I was out of my mind, trying to distract myself from what happened.” In Valencia, she found the space to pause, reflect, and heal.

Lucas has also adapted well. “He embraced living here, and that made all the difference. It would have been difficult if he hadn’t wanted to move.”

Safety and Stability

Maria believes her son is safer in Spain. “I don’t worry about him going to school, which is a real concern for kids in the U.S. People don’t carry guns here, and that was a big incentive for us.”

Though Valencia is affordable compared to the U.S., Maria acknowledges the rising cost of living. “Housing prices have doubled. Young people struggle to afford living independently. It’s not easy for locals.”

Building a New Future

Over the years, Maria has noticed a significant increase in American expats in Valencia. “Twenty years ago, you rarely heard an American accent here. Now, there’s a huge community.”

She has no definitive plans but envisions staying in Valencia. “After losing Alex, I don’t make long-term plans anymore. But I do imagine my life here.”

She remains connected with her Chicago friends and often welcomes visitors. “Changing your environment opens new doors. I’ve met so many people I wouldn’t have met otherwise.”

Despite living in the U.S. and Canada for decades, Maria never truly felt at home. “It’s hard when you live in different places. But Valencia feels like home.”

Helping Others Find Their Path

Two years ago, Maria co-founded By the Sea Retreats, a wellness retreat company in Valencia and Sagunto. “I wanted to create something that helps people prioritize their mental health and wellness.”

She’s also launching Valencia Vibes Relocation, a company dedicated to helping others move to Spain seamlessly. “I wish someone had done that for me.”

Advice for Those Considering a Move

Maria urges prospective expats to prepare thoroughly. “Not all of Spain is sunny. If you’re looking for warm weather, avoid the northern regions.”

She warns that moving abroad is a significant life change. “It’s a huge decision. You’re leaving behind a life and starting over. Prepare yourself emotionally and financially.”

Despite the challenges, Maria has no regrets. “It wasn’t a smooth road, but it was the best decision I ever made.”

Source

The post From Grief to Growth: A Mother and Son’s Journey to a New Life in Spain appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

When your shoulders feel stiff, stretching might seem like the obvious solution. However, in many cases, stretching only provides temporary relief and can even make things worse. Instead of relying on passive stretching, a more effective approach involves targeted mobility, strength, and breathing exercises to address muscle imbalances, improve joint stability, and enhance overall function.

Why Are Your Shoulders Stiff?

The shoulder joint is the most mobile joint in the body, allowing for an extensive range of motion. However, this mobility comes at a cost—it is also the least stable joint. Unlike the hip, which has a deep ball-and-socket structure for support, the shoulder’s shallow socket depends on a network of muscles, tendons, and ligaments for stability.

Key muscles such as the rotator cuff, trapezius, serratus anterior, and deltoids work together to control movement and maintain joint integrity. When the deep stabilizing muscles (lower trapezius, serratus anterior, and rotator cuff) fail to activate properly, larger muscles (upper trapezius and pectoralis major) compensate, leading to excessive tension, poor joint positioning, and stiffness.

This imbalance is common among individuals who spend long hours sitting, hunching over devices, or frequently performing overhead motions in sports or workouts.

Why Stretching Isn’t the Answer

Stretching tight shoulders may provide temporary relief but does not address the root cause. In fact, aggressive stretching can increase instability, placing more strain on the joint and increasing the risk of pain and injury.

For example, in professional baseball, pitchers once performed the sleeper stretch to improve shoulder mobility. Over time, experts found this stretch made the shoulder joint excessively loose and unstable, increasing injury risks instead of preventing them.

A Smarter Approach to Shoulder Health

To effectively relieve shoulder stiffness and restore function, a comprehensive approach is needed:

• Targeted strength training to activate underused muscles and increase joint stability.
• Controlled mobility exercises to improve joint mechanics and reinforce proper movement patterns.
• Breathing techniques to enhance posture, alignment, and reduce compensatory tension.

Below are four effective exercises to improve shoulder mobility and stability. Perform these as a stand-alone routine two to three times per week or integrate them into your regular workouts. Consult your doctor before starting any new exercise program, and stop if you experience pain.

1. Breathing Bridge

How to Do It:

• Lie on your back with knees bent and feet hip-width apart. Hold a foam yoga block or rolled towel between your knees.
• Place your hands on your lower ribs to monitor their movement.
• Exhale fully, engaging your core as your ribs move inward. At the end of the exhale, tuck your tailbone and lift your hips 3-4 inches off the floor.
• Hold for five deep breaths, maintaining core and glute engagement.
• Rest for 15-30 seconds and repeat for two sets.

Why It Works: This exercise improves deep core activation and breathing mechanics, optimizing rib cage positioning to stabilize the shoulder blades and upper body.

2. Scapular Wall Slides

How to Do It:

• Stand with your back against a wall, feet 6-8 inches away, and knees slightly bent.
• Press your entire back and head against the wall, engaging your core.
• Raise your arms to shoulder height, elbows bent at 90 degrees with back of hands, elbows, and shoulders touching the wall.
• Inhale as you slide your arms upward until maintaining contact becomes difficult.
• Exhale as you return to the start position.
• Perform five repetitions, coordinated with your breath, for two to three sets.

Why It Works: This exercise enhances shoulder blade function, releasing tension in the chest and front shoulders while improving posture.

3. Tall Kneeling Kettlebell Hold

How to Do It:

• Kneel on a pad with feet hip-width apart and toes curled under.
• Place a kettlebell (5-20 lbs) behind you.
• Sit back on your heels and reach back to grab the kettlebell handle.
• Exhale as you engage your core, push your hips forward, and rise into a tall kneeling position.
• Hold the kettlebell with straight arms, keeping your shoulders open.
• Maintain posture for five deep breaths. Repeat one or two times.

Why It Works: This exercise improves postural control and shoulder stability while reinforcing proper alignment and reducing compensatory tension.

4. Double Bent-Knee Twist with Shoulder Windmill

How to Do It:

• Lie on your right side with knees bent at 90 degrees and a yoga block or pillow between them.
• Extend both arms forward at shoulder height, palms together.
• Inhale as you rotate your left arm in a circular motion overhead, following with your head.
• Rotate from your shoulder and mid-back, not your lower back.
• Exhale and place your right hand on the outside of your left leg for stability.
• Hold for two breaths, then return to the start. Repeat on both sides.

Why It Works: This mobility exercise enhances shoulder range of motion and reduces tension by promoting better rotation mechanics.

If you’ve been stretching your shoulders to relieve stiffness but aren’t seeing results—or worse, experiencing more discomfort—it’s time to rethink your approach. By incorporating targeted strength, mobility, and breathing exercises, you can address the root causes of tension, improve function, and prevent future discomfort. Try these exercises consistently, and experience the difference in your shoulder health!

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The post Why Shoulder Stretching Doesn’t Work—And What to Do Instead appeared first on Journos News - Breaking News, World News, Top Stories, Todays Headlines and Flash Reports.

A new large-scale study has revealed that the Mediterranean diet can significantly reduce the risk of developing certain cancers, including prostate, cervical, and colorectal cancer. Additionally, it has been found to lower the risk of cancer-related deaths in women by 17%.

Surprisingly, the study suggests that the Mediterranean diet’s cancer-fighting benefits go beyond weight loss, indicating that factors like reduced inflammation and improved metabolic health may play key roles.

How the Mediterranean Diet Lowers Cancer Risk

The Mediterranean diet is primarily plant-based, featuring:
Fruits and vegetables
Whole grains, beans, and seeds
Extra-virgin olive oil as the main fat source
Minimal red meat and processed foods
Frequent consumption of healthy fish

These nutrient-rich foods are packed with fiber, antioxidants, and phytonutrients, which help combat inflammation and oxidative damage—both of which contribute to cancer development.

“What we put into our bodies every day impacts nearly every function of our body,” says Dr. Neil Iyengar, a breast cancer oncologist at Memorial Sloan Kettering Cancer Center.

Key Findings from the Study

Conducted as part of the European Prospective Investigation into Cancer and Nutrition (EPIC) study, the research analyzed data from 450,000 participants across 10 countries.

Individuals who strictly followed the Mediterranean diet had a 6% lower risk of obesity-related cancers.

Even occasional adherence to the diet showed some protective benefits, proving that small changes can still make a difference.

Interestingly, the study did not find a significant reduction in hormone-related cancers (such as breast cancer), contradicting previous research.

“Even a small reduction in risk at the individual level can prevent thousands of cancer cases on a population level,” said lead researcher Inmaculada Aguilera-Buenosvinos.

How to Transition to a Mediterranean Diet

If you’re used to highly processed Western diets, switching to a Mediterranean diet may feel overwhelming. Experts recommend starting small:

Add blueberries to breakfast
Snack on nuts
Incorporate a salad at lunch
Fill half your dinner plate with vegetables and whole grains
Choose fresh fruit for dessert

“Sustainability is key. This diet isn’t a quick fix—it’s a long-term lifestyle choice,” says dietitian Lindsey Wohlford.

Final Thoughts

This study reinforces what many health experts have long believed—the Mediterranean diet is one of the best choices for long-term health. Whether you’re looking to reduce cancer risk, lose weight, or improve overall well-being, adopting even a few Mediterranean-style eating habits can make a significant impact.

Would you consider switching to a Mediterranean diet for better health? Let us know your thoughts!

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Physical Activity Could Improve Survival Rates After Diagnosis

A new study suggests that exercise may significantly extend the lives of people diagnosed with colon cancer—potentially allowing them to live as long as those who never had the disease. The findings, published Monday in Cancer, a journal of the American Cancer Society, highlight how physical activity can be a powerful tool for patients both during and after treatment.

Study Highlights the Impact of Exercise on Survival

While advances in cancer treatment have improved survival rates, people diagnosed with cancer still tend to have shorter lifespans compared to the general population. However, this study indicates that regular physical activity could help bridge that gap.

“After a colon cancer diagnosis, engaging in physical activity may help patients live longer, and for some, even as long as those without cancer,” said lead study author Dr. Justin Brown, associate professor at Louisiana State University’s Pennington Biomedical Research Center.

Researchers surveyed nearly 3,000 colon cancer patients about their exercise habits during and after chemotherapy. Over the course of six years, they analyzed survival rates and found that those who exercised regularly had a significantly lower risk of cancer recurrence and a longer lifespan.

How Exercise Fights Cancer

Though the study was observational—meaning it cannot definitively prove that exercise caused the improved survival rates—experts believe the connection is strong.

“Exercise improves heart health, mental health, and gut health, all of which play key roles in long-term survival,” said Dr. Keith Diaz, associate professor of behavioral medicine at Columbia University Medical Center.

Scientists believe physical activity helps in several ways:
Reduces inflammation – Lower inflammation levels can slow cancer growth.
Regulates insulin levels – High insulin can fuel cancer cell spread.
Strengthens the immune system – A stronger immune response helps the body detect and eliminate cancer cells.

Even Small Lifestyle Changes Matter

For colon cancer patients, making small but consistent changes in daily activity could have a significant impact.

“A small amount of physical activity each day may contribute to improved survival,” Brown emphasized. “Even little changes, when maintained over time, can make a big difference in health.”

The study found that five to six hours of moderate activity per week, such as brisk walking, was associated with longer survival. However, any level of movement is beneficial, even for those who aren’t currently active.

How Much Exercise is Enough?

The study raises important questions about the ideal type, intensity, and duration of exercise for cancer patients. Other recent research suggests:
1–2 minutes of vigorous activity (e.g., power walking, strenuous housework, or playing with kids) may reduce cancer risk.
11 minutes of moderate to vigorous exercise daily (e.g., jogging, cycling, swimming) may lower the risk of various diseases, including cancer.

A Message of Hope for Colon Cancer Survivors

Colorectal cancer is expected to become the leading cause of cancer-related deaths among 20- to 49-year-olds in the U.S. by 2030. However, this research offers hope: lifestyle changes, including regular physical activity, can make a real difference.

“A cancer diagnosis isn’t the end,” Diaz said. “There can be many healthy years ahead.”

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