Joy Feelings Magazine

CONTENTS OF JOY FEELINGS MAGAZINE

THE JOY HEALTH EDITION: Get That Fitness, Finesse Body Health!

1. How to widen your hips with a simple exercise routine.

2. The best protein diet for weight loss.

3. Effective exercises for acute lower back pain.

4. How to prevent pneumonia.

5. Why polluted air is a killer to you and the environment.

6. How climate change affects your health.

HOW TO WIDEN YOUR HIPS WITH A SIMPLE EXERCISE ROUTINE.

Is It Possible to Get Wider Hips with Exercise?

Before I wrote this, I obviously asked myself this question and decided to do a quick research on its possibilities and soon realized we really could widen our hips a little with a little commitment to what needed to be done. So if you feel committed, determined and ready for this, then lets just dive straight in.

We know that there is a lot of interest in getting an hourglass shape, meaning like a smaller waist and wider hips. However, while certain things can be done to increase the muscle size of the outer thighs and hips, we still must accept the genetic bone structure that we were gifted at birth with.

What muscles should you target for the look of wider hips?

To build outer hip muscles, emphasize hip abduction exercises, which involve moving the leg away from the centerline, as well as external rotation exercises, which

involve turning the thigh bone away from the midline, so that the knee and feet slightly point outward. These actions mainly rely on the gluteal muscles, from maximus to minimus, as well as the tensor fasciae latae (TFL) and piriformis, among others. Let’s look closely at these muscles:

Gluteus maximus. This is the biggest muscle in the booty, giving you more of a rounded shape in back. The gluteus

maximus acts to extend the hip (move the leg back), as well as externally rotate the leg.

Glute medius. This is your best target for widening the look of your hips. Of the hip abductors, it has the most muscle mass (except for the glute max, which just assists with abduction). It’s dedicated to lateral movements, acts as an important stabilizer for the hips and knees, and with training, can show a bit of hip-rounding hypertrophy.

Glute minimus. This is the smallest of the glute muscles and works to stabilize and abduct the hip. The glute medius hides deep under the other gluteal muscles at the back of the hip.

Tensor fasciae latae. The TFL is considered a glute muscle and works in conjunction with the three muscles above to support a variety of hip movements. The TFL’s attachment to the iliotibial band (IT) band also influences flexion at the knee.

Make Side lunges

This classic exercise will sculpt your hips by challenging your glutes to accelerate and decelerate your abductors, all while building strength.

The benefits of this exercise include some pretty spectacular isolation of your side-movers, and it also serves to keep your inner thighs (adductors) flexible and even strengthens your core as you stabilize.

Do it with your hands on your hips or your hands behind your head for a greater challenge in the core, or add dumbbells for an extra punch. Start by standing straight, with your feet together. Leading with your right foot, step out to the side, bending your knee as you land, keeping your left leg straight. Slightly rotate your leg and foot out to the side, and be sure to align your bent knee over your second toe.

Continue to bend deeper into your right knee and move your hips back, keeping your abdominals engaged and your spine neutral. Your torso will hinge forward slightly.

Keep your eye gaze forward and exhale as you complete the movement above.

Push off with your right foot and return to standing. Do 2–3 sets of 10–12 reps.

Add these Curtsy lunges

Curtsy lunges are an ideal companion to the traditional side lunges explained above.

While the side lunge relies on external rotation of your leg to decelerate, this lunge uses internal rotation, helping balance your hip strength and flexibility while still relying heavily on the abductors (2). You may hold dumbbells for added intensity. Start by standing straight, with your feet together.

Step your right leg behind your leg, bending both knees as you land and keeping your chest high and abdominals engaged.

Keep both knees aligned over your shoelaces as you bend, and aim your back knee toward the ground. Try not to let your left leg deviate to the left. You may feel that you are making an “X” with your thigh bones.

Stand tall as you return to the starting position. Do 2–3 sets of 10–12 reps on each leg. Do the squats as well

Squats are a fundamental movement pattern that will help with many functional movements like sitting down

and standing up from a chair. They’re also a great hip strengthener.

Start in an upright position with your feet comfortably wide. Your toes should point out slightly.

Send your hips back as if you were sitting into a chair. Keep your spine long and your knees pointed over your second toe.

Keep your abdominals engaged to support the spine. Breathe out as you reach your hips down and back until your thighs are approximately parallel to the floor.

Be sure to keep your weight in your heels and knees pointed slightly outward.

Engage your glutes to push down into the ground as you stand up. Use your quadriceps to extend your knees and return to an upright position.

Do 2–3 sets of 10–12 reps.

Squats with sidekicks

Adding a sidekick to your squat not only incorporates hip abduction into the standard squat exercise but also

momentarily gives you a single-leg squat experience a highly efficient hip and leg strengthener — and challenges your balance.

Alternate legs as you do this, as you may find it kicks your heart rate up! Hold dumbbells at your waist for a boost, or hold on to a wall or chair for balance.

Perform the squat exercise described above, with both feet on the ground.

As you begin to straighten your legs back to standing, shift your weight to your left foot and pick your right foot up off of the ground.

Bend your right knee to bring your foot off of the ground. Kick your right leg straight up and out to the side (your leg will be slightly in front of your shoulder), keeping your toe pointed to the front.

Bring your right leg back down to the ground, center your body weight over both feet, and bend back down into a squat. Repeat on the other side.

Do 2–3 sets of 10–12 reps, alternating both legs for one rep.

The Bulgarian split squats

This exercise works the legs and glutes, increases your stability, and initiates a deep contraction in the glutes of the back leg. Hold dumbbells for greater intensity. Stand facing away from a bench, chair, or platform, spacing yourself 2–3 feet (about 60–90 cm) in front of it.

Place your left foot on the platform, ensuring that your knees and hips face forward, square to the front. A slightly wider stance will increase stability, but don’t go too wide or you’ll miss that great glute squeeze.

Keep your chest high and abdominals strong as you bend both knees, moving your hips toward the floor.

Straighten both legs back to the starting position. Make sure both knees are aligned over your toes.

Stay on your right leg for the full set of 10–12 reps before switching to your left leg.

Do 2–3 sets of 10–12 reps with each leg, alternating legs between sets.

Do a Sumo walk

This move is a great way to strengthen your quadriceps. Keep your weight in your heels to activate the muscles on the backside of your body. Add a mini band around your thighs for greater intensity, as well as greater use of the glute medius.

Assume a squat position with your arms comfortably bent in front of you.

Maintain the squat position and begin to step to the right 2–4 steps, repeat to the left.

For an intense burn, stay low for as long as you can.

Assuming 1 repetition is 2–4 steps right followed by 2–4 steps left, do 10 reps, 2–3 times.

Do Hip lifts

Hip lifts, or shoulder bridges, are a great way to isolate your glutes. You can do these with your shoulders up on a couch or bench for greater intensity and range of

motion. Add a mini band around your thighs to focus on abductor strength.

Start by lying down with your knees bent, your feet flat on the floor, and your legs hip-width apart.

Keep your shoulders relaxed and your arms down by your side.

Lift your hips by contracting your glutes. Keep your weight on your shoulder blades rather than lifting all the way up to the neck. Also, keep your knees pointed forward and your upper thighs parallel, feeling engagement in the inner thighs.

Pause and breathe at the top before returning to the starting position.

Complete 2–3 sets of 10–12 reps.

Hip lift progression

When a standard hip lift becomes easy, try a single-leg hip lift. The load is heavier, and this exercise uses the stabilizing muscles to a greater extent to keep your pelvis stable.

Start by lying faceup on your mat with your knees bent, feet flat on the floor, and legs hip-width apart. Keep your feet on the floor. Place your hands palms-down at your sides.

Lift your right leg up off of the ground with your knee bent, and keep your left leg where it is.

Exhale to press your left foot into the floor and engage your glutes and hamstrings to lift your pelvis up toward the ceiling.

Breathe in at the top, aiming to keep a straight line from your knee to your chin.

Slowly lower back down to the ground.

Do 2–3 sets with each leg, 10–12 reps each.

A Donkey kick

Donkey kicks are great for your core and glutes, but be sure to keep a neutral spine and strong abdominals throughout the exercise. This exercise can be done on your hands or elbows.

Assume the starting position on all fours with your knees hip-width apart, your hands under your shoulders, and your neck and spine neutral.

Brace your core and begin to lift your left leg behind you, keeping your knee bent.

Use your glutes to press your foot directly toward the ceiling, as if to make a footprint on the ceiling. Squeeze your glutes a bit more when you reach the top.

Ensure you’re keeping your hips square to the floor.

Return to the starting position, tapping your knee on the ground if needed, or floating it between reps for more intensity.

Complete 20 reps on each leg for 3 sets.

3 exercises for the waistline

Remember there’s a strong genetic component to the shape of your midsection, and all the crunches in the world won’t override your predisposed shape. Still, you can certainly strengthen your core and improve your posture, which will give you a longer, leaner look.

Stick with bodyweight core exercises and focus on drawing in your abdominal wall with a deep, hollow hold rather than bracing and pushing out. Additionally, remember that abdominal aesthetics are a function of how much body fat you carry in the midsection. Pay attention to your diet and continue your cardiovascular exercise for the best results. Some great choices for a long, lean midsection include:

Pilates swimming

This exercise is great for maintaining a long and strong spine while training the abs and lower back. As a bonus, you get a little extra glute work in the process.

Lie facedown on a yoga mat.

Reach your arms out in front of you, a little wider than shoulder-width apart, with your palms facedown. Reach your legs straight behind you, with the tops of your feet down on the mat, a little wider than hip-width apart. If this is uncomfortable, you can slightly turn your feet and knees out to the side.

Lift your upper body to look just out over the front edge of the mat while simultaneously lifting your right arm and left leg up off of the mat.

Keeping your upper body lifted, switch to the left arm and right leg. Switch back and forth, using your breath to keep the rhythm, by inhaling for 4 switches and exhaling for 4 switches.

Remember to keep your abdominals engaged to support your lower back. The work of lifting should come from your upper back (for your arms) and the hamstrings and glutes (for your legs). Try to initiate the motion from your shoulders and hips rather than your hands and feet.

Do 3 sets of 24 breaths.

Plank saw

This challenging plank will strengthen your shoulders and test your abdominal strength and stability. Start in a forearm plank position.

Keep your belly lifted high as you glide your chest forward toward your fingers, shifting your body weight

forward on an inhale and shifting back, pressing into your heels, on an exhale.

Keep your shoulders and hips stable, and be sure not to sag into either. Think “high and strong” rather than seeking a big range of motion.

Bicycle crunches

This classic exercise prioritizes the abdominal obliques with rotation while building overall abdominal strength. Lie faceup on a mat with your knees bent and feet on the floor. Bring your hands behind your head, keeping your elbows open wide.

Lift your upper body off of the floor as high as your shoulder blades, and rotate to one side. Bring your opposite knee up. Be careful not to think of this as “elbow to knee,” as you’ll end up putting too much pressure on your neck. Instead think of rotating from your midsection, aiming your shoulder to your knee and using your upper body as heavy resistance. Exhale as you rotate.

Switch directions, inhaling as you cross the midline and exhaling as you twist to the other side. Your lifted leg will

tap back down to the floor as you twist to the opposite side.

Keep your abdominals pulled in tight and your shoulders stable as you move.

To increase the difficulty, extend your bottom leg out at a 45-degree angle rather than tapping it on the floor.

There’s no natural way to change the bone structure you were born with, but by training thoughtfully and following a balanced diet, you do have the ability to reshape your midsection and hips to showcase an hourglass shape.

THE BEST PROTEIN DIET FOR WEIGHT LOSS

Going on a high-protein diet may help you tame your hunger, which could help you lose weight. You can try it slowly by adding some extra protein to your meals. Give yourself a week, boosting protein gradually. Remember, calories still count. You'll want to make good choices when you pick your protein. If you plan to add a lot of protein to your diet, or if you have liver or kidney disease, check with your doctor first.

The Best Protein Sources

Choose protein sources that are nutrient-rich and lower in saturated fat and calories, such as:

Lean meats

Seafood

Beans

Soy

Low-fat dairy

Eggs

Nuts and seeds

It's a good idea to change up your protein foods. For instance, you could have salmon or other fish that's rich in omega-3s, beans or lentils that give you fiber as well as protein, walnuts on your salad, or almonds on your oatmeal.

How much protein are you getting? Here's how many grams of protein are in these foods:

1/2 cup low-fat cottage cheese: 12.4g

3 ounces tofu, firm: 9g

1/2 cup cooked lentils: 9g

2 tablespoons natural-style peanut butter (7g) or almond butter (6.7g)

3 oz skinless chicken breast: 26g

3 oz fish fillet (depending on type of fish): 17-20g

1 ounce provolone cheese: 7g

1/2 cup cooked kidney beans: 7.7g

1 ounce almonds: 6g

1 large egg: 6g

4 ounces low-fat plain yogurt: 6g

4 ounces soy milk: 3.5g

4 ounces low-fat milk: 4g

LOW BACK PAIN: EXERCISES TO REDUCE PAIN

Low back pain is very common among adults and is often caused by overuse and muscle strain or injury. Treatment can help you stay as active as possible. And it will help you understand that some continued or repeated back pain is not surprising or dangerous.

Most low back pain can get better if you stay active, avoid positions and activities that may increase or cause back pain, use ice, and take nonprescription pain relievers when you need them.

When you no longer have acute pain, you may be ready for gentle strengthening exercises for your stomach, back, and legs, and perhaps for some stretching exercises. Exercise may not only help decrease low back pain, but it may also help you recover faster, prevent reinjury to your back, and reduce the risk of disability from back pain.

Exercises to reduce low back pain are not complicated and can be done at home without any special equipment.

It's important that you don't let fear of pain keep you from trying gentle activity. You should try to be active soon after noticing pain, and gradually increase your activity level. Too little activity can lead to loss of flexibility, strength, and endurance, and then to more pain.

Doing a knee-to-chest stretch can help elongate the lower back, relieving tension and pain.

Perform the knee-to-chest stretch:

Lie on the back on the floor.

Bend the knees, keeping both feet flat on the floor.

Use both hands to pull one knee in toward the chest.

Hold the knee against the chest for 5 seconds, keeping the abdominals tight and pressing the spine into the floor.

Return to the starting position.

Repeat with the opposite leg.

Repeat with each leg 2–3 times twice a day.

HOW TO PREVENT PNEUMONIA

You can reduce your risk of getting pneumonia by following a few simple steps. Here's how:

Get Vaccinated

Do not be afraid to get a flu shot every year to prevent seasonal influenza that goes on and on making life uncomfortable for you. The flu is a common cause of pneumonia, so preventing the flu is a good way to prevent it.

There are two types of pneumococcal vaccine. Talk to your healthcare provider to find out if one of them is right for you.

There are several other vaccines that can prevent infections by bacteria and viruses that may lead to pneumonia, including pertussis (whooping cough), chicken pox and measles.

Please, Wash Your Hands on a Regular

Do this, especially after blowing your nose, going to the bathroom, diapering, and before eating or preparing foods.

Don't Smoke at All

Tobacco damages your lung's ability to fight off infection, and smokers have been found to be at higher risk of getting pneumonia. Smokers are considered one of the high-risk groups vulnerable to this disease.

Be Aware of Your General Health

Since pneumonia often follows respiratory infections, be aware of any symptoms that linger more than a few days.

Good health habits—a healthy diet, rest, regular exercise, etc.—help you from getting sick from viruses and respiratory illnesses. They also help promote fast recovery when you do get a cold, the flu or other respiratory illness.

A drug called Synagis (palivizumab) is given to some children younger than 24 months to prevent pneumonia caused by respiratory syncytial virus (RSV).

If you have cancer or HIV, talk to your doctor about additional ways to prevent pneumonia and other infections.

WHY POLLUTED AIR IS A KILLER TO YOU AND THE ENVIRONMENT

To understand the environment we live in will help us better in the pursuit for better health and to understand the causes of this impact. Air pollution caused largely by burning fossil fuels, is cutting global life expectancy by an average of 1.8 years per person, making it the world’s top killer according to researchers.

The tiny particles ingested from polluted air shorten life more than first-hand cigarette smoke, which can reduce it by 1.6 years, and are more dangerous than other public health threats such as war and HIV/AIDS! This is a

shocking revelation for all of us as we looked up the research on air pollution.

Air pollution is often referred to as the silent killer, claiming over 7 million lives annually. Recent reports are putting air pollution in the spotlight however, as the extent of its morbidity is revealed. Unfortunately, reports also show development in African countries is set to increase pollution as cities grow, threatening health infrastructure, child development and the economy.

Particulate matter – also known as PM2.5, as it measures less than 2.5 microns in size – is invisible to the naked eye and small enough to pass into lungs, through the bloodstream and into organs. Exhausts, the burning of fuels and other industrial processes have littered the Earth’s air with the particles affecting our adversely.

Data suggests that the average human loses 2.2 years of life due to the current levels of air pollution. Added up that accounts to 17 billion years lost.

A 2019 review found air pollution may damage every organ in the body, leading to dementia, heart and lung diseases, the loss of eyesight and stunts intellectual development.

So how are we going to deal with this? Tackling air pollution starts at home. In Africa,it has become the second leading cause of death, only second to AIDs. In some regions like the Niger Delta, air pollution can slash lifespans by almost six years. Claiming 1.1 million lives across the continent, a large portion (700,000) of the deaths in Africa are related to household air pollution which is driven by the burning of dangerous cooking fuels.

3 billion people across the world, including the majority of Africans, rely on fuels like wood or charcoal for their cooking needs. The incomplete combustion of these fuels produces black carbon, a deadly PM2.5 linked to numerous diseases and a significant impact on the climate.

Beyond the risk of non-communicable diseases, these energy sources also demand hazardous open fires and timely fuel collection. The burden of collection primarily falls on women and children and puts them at risk of musculoskeletal injury.

For these reasons, universal access to clean cooking was enshrined in Sustainable Development Goal 7 (SDG7) “to

ensure access to affordable, reliable, sustainable and modern energy”. As a result, progress has been made and deaths related to household air pollution have declined slightly but unfortunately not enough.

Household air pollution can be reduced through access to cleaner cooking stoves, sustainable fuels and increased ventilation. Considering the health, gender and environmental impacts of household pollution, it is an area that demands increased attention.

Air pollution is often referred to as the silent killer, claiming over 7 million lives annually. Recent reports are putting air pollution in the spotlight however, as the extent of its morbidity is revealed. Unfortunately, reports also show development in African countries is set to increase pollution as cities grow, threatening health infrastructure, child development and the economy.

The complexity of allowing poorer countries to develop amidst a growing climate crisis has been a defining issue of climate negotiations and it’s clear why.

Unless they are sustainably planned, cities present a massive threat to the environment. Cities consume 78% of global energy and produce over 60% of emissions, trapping pollution and exposing it to billions. As cities across Africa grow, so could the death toll from ambient air pollution (AAP).

Air pollution damages economies due to direct health infrastructure costs, as well as labour lost and brain drains. Talented and successful workers may leave cities or countries to avoid dirty air, in Beijing this is known as “smog migration”. Furthermore, researchers have found that air pollution exposure in infancy has led to a loss of 1.96 billion IQ points across Africa.

HOW CLIMATE CHANGE AFFECTS YOUR HEALTH

Climate change affects the social and environmental determinants of health – clean air, safe drinking water, sufficient food and secure shelter.

Between 2030 and 2050, climate change is expected to cause approximately 250 000 additional deaths per year, from malnutrition, malaria, diarrhoea and heat stress.

Areas with weak health infrastructure – mostly in developing countries – will be the least able to cope without assistance to prepare and respond.

Reducing emissions of greenhouse gases through better transport, food and energy-use choices can result in improved health, particularly through reduced air pollution.

Climate-sensitive health risks

Climate change is already impacting health in a myriad of ways, including by leading to death and illness from

increasingly frequent extreme weather events, such as heatwaves, storms and floods, the disruption of food systems, increases in zoonoses and food-, water- and vector-borne diseases, and mental health issues. Furthermore, climate change is undermining many of the social determinants for good health, such as livelihoods, equality and access to health care and social support structures. These climate-sensitive health risks are disproportionately felt by the most vulnerable and disadvantaged, including women, children, ethnic minorities, poor communities, migrants or displaced persons, older populations, and those with underlying health conditions.

Although it is unequivocal that climate change affects human health, it remains challenging to accurately estimate the scale and impact of many climate-sensitive health risks. However, scientific advances progressively allow us to attribute an increase in morbidity and mortality to human-induced warming, and more accurately determine the risks and scale of these health threats.

In the short- to medium-term, the health impacts of climate change will be determined mainly by the vulnerability of populations, their resilience to the current rate of climate change and the extent and pace of adaptation.

In the longer-term, the effects will increasingly depend on the extent to which transformational action is taken now to reduce emissions and avoid the breaching of dangerous temperature thresholds and potential irreversible tipping points.

High increase in the amount of greenhouse gases (such as carbon dioxide, methane and nitrous oxide) in the atmosphere causes the earth’s average temperature to rise. They trap heat in the atmosphere, raising air and sea temperatures. They are primarily produced through the burning of fossil fuels (like coal) for electricity generation, as well as through agricultural, mining, land management and transport practices. The effects of climate change are already being felt, for example; because of global warming, Australia’s climate has warmed on average by 1.4°C since the official Bureau of Meteorology records began in 1910.

In conclusion, looking at the adverse effects that each of us have on the environment through the way we may handle pollution or climate change will go a long way to helping others already severely affected. And not forgetting that in our own communities, we have a huge responsibility to protect the environment so that the environment can keep us healthy as well.