Changing your diet alone can lead you to healthy weight loss. A lot of people succeed with weight loss without visiting the gym. However, many failed with their diets.

Why is that the case? What makes people fall short of their diet plans? Here are 10 reasons why most dieters fail:

#1. People Following The Fad And Trendy Diets

Fad Diets usually consist of unhealthy recommendations of calorie deficit eating plans, oddly specific one-food diets, or water-based diets.

To add credibility to these Fad Diets, they will show before-and-after results or call on a so-called fitness expert to claim their effectiveness.

In reality, most Fad Diets cause calorie deficit for the first few weeks, causing quick weight loss.

Since it is an unsustainable diet, most people will eventually bounce back and even binge, making them fail on their diet.

#2. Unreasonable Expectations

People think that they can drop five pounds in one week if they just start skipping breakfast. Or that they can lose weight faster if their diet is composed of fruits and kale blends.

Unrealistic expectations lead a lot of people to go to extremes.

And, if we do not reach that goal, we spiral down and feel defeated, leading to us leaving our diets behind.

Fixing our mindset and getting rid of unrealistic expectations must be one of the first steps to do when dieting.

#3. Inconsistent Diet

Do you remember that New Year’s Resolution you made, where you promised you’ll lose all the extra weight you gained from Thanksgiving, Christmas, and New Year?

And, do you remember how hype you were removing all that junk food from your refrigerator and cabinets? Yeah, that was a failure, ain’t it?

Likely, you started strong, eating more fruits and vegetables than fast food and processed meals. Then, you eventually destroy that diet, either because you lose some weight or feel like binging.

However, you started feeling bad once you realized that your pants are not fitting you anymore. So, you start cleaning your diet again. Then, the cycle continues with you crash dieting multiple times a year.

In dieting, consistency is the key. It does not need to be perfect. Everyone needs to understand what works for them.

In starting your diet, you do not need to remove all your junk food. It is enough that you start building a healthy balanced diet and not feeling bad for binging once or twice a week.

#4. Stress is Everywhere!

Dieters also fail because of things outside their control. It includes stress-related triggers, causing people to binge on unhealthy food.

Regardless if you are an employee, a student, or a busy parent, maintaining a healthy diet is challenging under extreme circumstances.

Research shows that our brain requires 12% more energy when under acute stress.

It leads us to consume more sugary snacks, neglecting whatever diet we already established.

Stress triggers are inevitable, so the best way to remedy them is to manage their effect on you and your diet.

Food rich in fiber is a healthy alternative to sweets to reduce your stress levels.

If you are not in the mood for food, then Chamomile Tea is another option.

#5. You Focus Too Much on Calories

When your goal is to become healthy, you don’t really care about the calorie count.

You care about the vitamins and benefits you’ll get from what you ingested.

However, most of us go on a diet to lose some weight.

One of the most popular ways to achieve this is to make sure your calorie intake is lower than your calorie outtake.

Generally, this is a good rule to follow.

It is simple, which basically means you must do more activities to set off all the food you ingested.

As long as it is not taken to the extreme, this is a pretty harmless diet rule.

#6. Underestimating Your Calories

There are some dieters who fail because they underestimate their calories.

It is either intentional or unintentional but still results in grave miscalculation.

You see, a lot of dieters assume the calorie count of a food or drink based on its size and weight.

Although, generally speaking, bigger food means bigger calories.

But this is not always the case as there are small-portion meals with an alarming amount of calories.

For example, the cookie you are munching on right now has higher calories than a slice of white bread.

Although the cookie is smaller in size, it contains higher calories because of the added butter and sugar.

These types of food are called “empty calories.”

They have a high-calorie count but with low to no nutrition at all.

Other examples include soda and junk food.

Assuming you are one of those dieters that are educated about empty calories, it does not mean you might not have lapses of judgment.

Buying your food with nutritional facts included can help you determine the right calories.

However, when cooking your own food or buying take-outs, it can be tricky.

You can still search online for their calorie count, but these might be estimates only.

And, if you are lazy, you might just eyeball it and call it a day.

#7. Diet Does Not Fit Your Normal Daily Routine

Going on a diet to improve your overall health is always a goal for most of us.

Binging is quite common after depriving your body suddenly of the food you regularly eat.

Sometimes dieting itself is not the problem, but rather the diet plan you picked for yourself.

There are instances when the food in your diet is not proper for your health and lifestyle.

People have unique wants and needs, and it goes with food too.

The food you might be incorporating into your diet might not be the right one for you.

#8. Poor Support

When we diet, we always try to make sure that we do it for ourselves.

At the end of the day, we have the right and control over how we proceed with our relationship with food.

However, dieting can be hard.

There are many factors that can distract you from your diet plans. It is especially worse for people who started dieting because of body esteem issues.

Other people commenting on your body while dieting can be detrimental to your mental health. It can even discourage you from dieting further.

Here is where the issue of poor support can come in.

Surround yourself with amazing people you can trust.

It does not need to be your family or friends as some of them may be critical of your diet.

You can join a local group or find an online community that encourages and supports each other.

These people are most likely to understand your plea and struggles.

Remember, you are not alone in this diet journey.

#9. You Limit Your Food Choices

As already mentioned, what food comes into mind when people diet is anything salad without carbohydrates added.

This is not only wrong but unhealthy.

First, you need to change your mindset with regard to diet. Your food choices are not limited to what you see on those Social Media influencers’ posts.

Sometimes, the diet food you need is what you already have. You might just need to take away some of them out of your fridge or reduce your consumption.

To proceed with your diet journey, you must take a look at your usual eating routine.

Are you eating more junk food than healthy ones?

Are you consuming high-sugar content meals? Do you rely on takeout every dinner?

If the answer to all these questions is yes, then you might want to re-evaluate your eating habits.

Although you have a balanced meal, you might be consuming too many calories.

Cutting down on them might show immediate results.

You can also remove them from your shelves.

You can still eat food that has fewer calories and is more nutritious in your kitchen.

No need to overhaul your kitchen pantry.

In dieting, it’s good to start where you’re already comfortable and work with it.

#10. Feeling Overwhelmed

The last reason on our list of reasons why dieters fail is the feeling of being overwhelmed.

It is normal, so do not feel like you are the only one who feels a tremendous amount of anxiety.

Dieting for others can be easy as it is something they are familiar with, or they have incredible support behind them.

Others dread it as they tend to overthink.

They believe they cannot do it because they have been unhealthy all their life and cannot change it.

Some just do not know where to start.

So, when they do their research or consult a specialist, they feel overwhelmed.

You need to overcome this feeling to create a rational diet decision.

Take a breather, and do not push yourself.

Ask for guidance if necessary, or have someone prepare a comprehensive diet plan, so you do not need to worry.

You may not know it, but you might suffer from migraine pain. I’d like to help you with ways to manage migraine pain because nobody deserves to suffer.

What to Do About Migraines

What Is Migraine and How Is It Different From Headaches?

According to Drs. Michael Teixido and John Carey, “Migraine is a common clinical problem characterized by episodic attacks of head pain and associated symptoms such as nausea, sensitivity to light, sound, or head movement.” It means that it is common for migraine to come back and persist.

Headache is typically mistaken as a migraine, but there are suggestive ways to distinguish which one is which. It is better to know what type of head pain you’re having so you can better treat it.

Headache

Experiencing pain or discomfort around the head or face area indicates a headache. The pressure changes from dull, sharp, throbbing, or constant. It can either be caused primarily or secondarily. Different triggers can initiate the aching.

Headache is a predominant illness that affects all ages. Everyone, for once in our lives, has already gone through it. The pain level varies for every person or every condition, but we can assume that it can be a sign of an underlying condition.

While headaches are not really dangerous and can be generally treated by over-the-counter medicines or a good rest, there are cases of chronic headaches that require attention to be addressed appropriately.

The existing types of headaches are classified into two major categories: primary and secondary headaches.

Primary headaches are induced by over-activity of the head’s pain-sensitive features or dysfunction. This type of headache is certainly not a symptom of an underlying condition. For other people, they consist of genes that heavily affect the development of primary headaches.

Among the many types of primary headaches, some of what’s commonly experienced include:

• Cluster headache
• Tension-type headache
• Migraine

As mentioned earlier, the primary headache is the type of headache that is often brought about by different triggers such as situations or lifestyle factors.

Some of the triggers include:

• Sleep deficiency or changes in sleeping patterns
• Skipping meals
• Coughing, blowing your nose, sneezing, or even excessive laughing or crying sometimes
• Physical activities
• Nicotine consumption
• Hormonal changes
• Emotions such as fatigue, stress, or excitement

While primary headaches are not hazardous, they can still reach a point where the pain can be extremely uncomfortable and it may affect our daily lives.

Secondary headaches are necessitated by an underlying condition which means experiencing this headache is considered a symptom of an illness. You don’t have to fret as it isn’t as dangerous as other illnesses most of the time.

Some known underlying conditions that trigger a secondary headache include:

• Sinus
• Dehydration
• Over-medication

But don’t be too complacent. There are cases of secondary headaches happening because of a more serious or possibly life-threatening underlying condition.

Migraine

Migraine is a type of primary headache that manifests severe headaches that starts from one side of the head and then move to spread to the whole head. The intensity depends per person but it is known to last from two hours to days.

In some cases, migraines are recurring instances. Migraine attacks are crippling neurological illness that comes with different symptoms and treatments varies in its severity.

Even though there is no clear cause for migraine, this neurological disease is assumed to be a result of a number of factors including changes in nerves, chemicals, or blood vessels in the brain.

Research states that women are more susceptible to experiencing migraine pain than men. It usually hits women in their thirties and the pain which lasts for days can be excruciating.

You shouldn’t hastily diagnose yourself and best consult a doctor once you suspected that what you’re experiencing is migraine pain.

How Do You Manage Migraine Pain?

When migraine pain hits, all we want to do is get relief. While medicine remains the most accessible and accepted remedy, it is helpful to know other ways to shorten the attack the get rid of the pain.

If you’re in need of migraine first aid, here are some ways how you can manage your migraine attacks.

Applying a cold or warm compress

If you’re looking for quick and easy relief while waiting for the medicine to kick in, or if you’re like me who tries to avoid taking it, applying a cold or warm compress should do it.

Depending on the area where the migraine persists, you can apply it at the back of your head or your forehead. Doing this will distract your brain from the pain caused by the migraine by stimulating other nerve endings, from the area where the compress is applied.

Ensure that your skin remains protected throughout the application.

Massage the area where the pain is felt

Massage helps the muscles relax and helps reduce stress, which is a common migraine trigger. Performing a calming massage can help alleviate other symptoms such as nausea.

Although for some people, this doesn’t help at all. Especially for those who are sensitive to touch when experiencing a migraine attack.

So always proceed with caution and do what best suits you.

Do stress management

It takes a few minutes before relief comes after taking medicine, so to calm yourself, do some stress management. Some common techniques include:

• Deep breathing exercises
• Meditating
• Music therapy
• Mental imagery
• Progressive muscle relaxation

According to the American Headache Society, it will not only help during a migraine attack but can aid in lessening the number of migraine attacks.

Hydrate yourself

Dehydration is a common migraine trigger so water can absolutely provide relief, if not fully, against migraine. Infusing your water with lemon or cucumber works too. It will help you increase your water intake.

Ensure that you remain hydrated not only when there is migraine pain but on a daily basis as well. Be consistent with drinking plenty of water so it can help you stay away from migraine attacks.

Try using oils like lavender or peppermint

Some oils include chemicals that can be useful in alleviating migraine pain. For instance, inhaling lavender oil, directly or diluted, helps ease migraine pain. Peppermint oil is said to have a component that is close to menthol and helps with reducing pain.

Take note that if you are allergic to any of the chemicals, best to avoid them altogether.

Rest and sleep

Lack of sleep is another common migraine trigger so if you are able to, take an adequate amount of time to really rest your mind and body. Let your body replenish the energy and heal on its own.

In the constantly busy society that we live in, we tend to forget the simple things like listening to our bodies before we reach the burnout point. Sometimes a good sound sleep does wonders.

Move your body and exercise

It is more advice one can take to prevent the frequency of migraine attacks. As some attacks are triggered by hormonal changes, moving through exercise will help regulate the body’s hormones and in turn, lessen the migraine pain and attacks.

Different Types of Migraine

The main types of migraines are sorted into two main types:

1. Migraine with aura (aka classic migraine)
2. Migraine without aura (aka common migraine)
3. Migraine without head pain (aka silent migraines)

Migraine with aura aka Classic migraines

Before we dive into this type, let’s first be familiarized ourselves with what aura is.

Aura is a group of neurologic (nervous system) symptoms. It indicates a warning sign that one is about to experience a migraine. In some cases, it starts with vision disturbances like any of the following:

• Blurred vision
• Seeing flashing lights, stars, or zigzag lines
• Temporary colored or blind spots
• Tunnel vision

More of the nervous system symptoms that come with it are nausea, dizziness, weakness, numbness, yawning, difficulty concentrating and tingling.

For this type of migraine, aura occurs before or after the head pain. They last about 15 to 30 minutes generally. Classic migraine’s pain happens on one or both sides of your head.

Migraine without aura aka Common migraines

Unlike the other type, this migraine doesn’t have an aura signal to it. Common migraines start slow but last longer hence they can be burdening to daily activities.

The pain for common migraines usually remains on only one side of the head.

It is the type of migraine that most people have, including myself.

Migraine without head pain aka Silent migraines

It is a type of migraine where common migraine symptoms are exhibited except for head pain. So, people who experience silent migraines skip the usual pain around the temples and eyes.

It is noted that for silent migraines, an aura phase may be initiated. Expect to be sensitive to light and sound like how a typical migraine would feel.

Symptoms of Migraines

If you think what you’re experiencing is more than just a headache particularly if it is accompanied by any of the following, chances are you are having a migraine attack.

• Throbbing, dull, aching pain felt from one side or both sides of your head, at the back of your eyes, or temples
• Nausea
• Vision changes like blurry sight or blind spots
• Fatigue
• Lightheadedness
• Tender or stiff neck
• Sweaty or feeling cold
• Stuffy nose

Depending on the frequency of the migraine attack, medicines are often enough to relieve it. But if you feel like it’s going beyond the normal amount of migraine attack a person can have, it’s probably time to consult a medical professional.

What Can Trigger A Migraine?

A migraine attack can backstab us and come out of nowhere. Although some can experience symptoms prior to it, signaling it’s apparent arrival, some of us, we’re left to have it by surprise.

The good thing is we can have ourselves enlightened about the common triggers which may cause a migraine attack.

Here is a list of the common migraine triggers we could look out for:

Physiological

We are, even though how much we don’t acknowledge it, aware that one major trigger for migraines is stress. Patients diagnosed with migraines have a common denominator which is the increased symptoms of lack of sleep, fatigue, and overall stress.

Other forms of physiological triggers include hunger, pain, or exercise. Some people who have unsuspected sleep apnea are known to trigger a migraine too.

As mentioned above, women tend to experience migraine more often than men. One medical reason behind it is hormonal changes. The drop in estrogen levels prior to the menstrual period or after menopause commonly triggers a migraine.

Environmental

Yes, that’s right. Even our environment can trigger migraine pain. Some examples of environmental triggers are bright lights, noises, and odors. Weather changes can also cause as a trigger for migraine for some. Usually, excessive sensory stimuli cause migraine attacks to arise.

Food

What we consume can affect and trigger a migraine. It varies from case to case, others might be more sensitive to their food intake which could lead to a migraine attack.

To those who are sensitive to food and presumably have it as a migraine trigger, the attacks don’t come as soon as they’ve been exposed to the food they’re sensitive to. This is why it is also hypothetically acknowledged that there could be partial triggers combined with it.

Final thoughts

If you suffer from migraines, you are aware that the symptoms can be difficult to deal with. There is a possibility that you will be unable to attend work or take part in activities that you enjoy. However, the treatments and tips described above might alleviate some of your symptoms.

Many people find success with these lifestyle choices and home treatments, particularly when combined with conventional medical treatment.

It is imperative that you consult a medical professional if the migraine attacks or episodes you are experiencing do not react to the home treatments you have tried. Seek medical attention if your symptoms are severe, or recurrent, or if they inhibit your ability to go about your normal activities.

In this article, we will explore what pelvic floors are, and why having strong and healthy pelvic floor muscles is important – especially for women.

Pelvic Floors – What You Need to Know

What are Pelvic Floors?

Pelvic floors are the group of muscles and ligaments providing support to the organs found in the lower abdomen – such as the bladder, bowel, and rectum.

Women, however, can add the uterus and vagina as among the organs that are being supported by their pelvic floors, while men can include their prostate in the list.

As its name suggests, pelvic floors are found underneath the organs in the pelvis, in between the coccyx or tailbone at the back, and the pubic bone at the front. The Continence Foundation of Australia provides clear images of the location of the pelvic floor muscles inside of the body, as well as how they are depicted for both men and women.

What are Pelvic Floors for?

The pelvic floor’s primary function is to provide support to the organs in the pelvis, keeping them safe and cushioned inside the body. They also have important roles to play in the digestive and sexual health of men and women.

These muscles help control the functions of the bladder and bowel, which has a direct effect on a person’s release of urine, feces, and gas. Pelvic floor muscles can contract and relax which then affects the holes of the anus, urethra, and vagina. Contracting these muscles tightens these openings, which then prevents any waste product from escaping the body, especially during inappropriate times. Relaxing the muscles, on the other hand, allows for the smooth passage particularly of urine and feces – ideally once a person has found a more favorable place to do so.

In addition, pelvic floor muscles play a role in the sexual health of men and women as well as their ability to have pleasurable intercourse. In men, pelvic floors are important in regard to ejaculation and erectile function. In women, the muscles contribute to their arousal and sexual sensation which can be derived via squeezing and/or doing voluntary contractions (Pelvic Floor Muscles in Women, n.d.)

For women, however…

In addition to the bladder, bowel, and rectum, pelvic floor muscles provide support to the uterus, as well as to the baby inside it, for the entire duration of pregnancy. A woman’s pelvic floors need to be relaxed during the process of giving birth to ensure a smoother birthing process.

Given their role in the body, it is crucial for everyone, especially women, to ensure that their pelvic floor muscles are strong and healthy enough so that they can regularly perform their functions without experiencing problems. After all, having strong muscles contribute to the overall well-being of a person, and the same is true with pelvic floors.

What happens when Pelvic Floors do not function well?

When pelvic floors are not functioning well, as in the case of when they are weakened or damaged, accidents can unfortunately happen. Having pelvic floor dysfunction can ultimately lead to a person experiencing negative effects on their digestive and sexual health.

Because the pelvic organs lack adequate support, prolapse or displacement of the bladder, uterus, and bowel may occur.

Additionally, a person will not be able to easily control or contract their muscles, which then leads to incontinence – or the inadvertent release of feces or urine. This is especially evident when doing normal activities such as coughing, sneezing, or running results in a person accidentally leaking urine.

On the other hand, symptoms of pelvic floor dysfunction may also include straining hard to defecate as well as the frequent need to urinate. Sometimes, the latter may even lead to a person failing to reach the toilet in time before an “accident” occurs.

In the case of men, weakened or damaged pelvic floors may lead to erectile dysfunction, or their inability to have or maintain an erection. This, unfortunately, has an adverse effect on their enjoyment of sex.

For women, signs that their pelvic floors are not functioning well may include feeling abnormalities in their vagina, such as having reduced sensation and/or heaviness in it, feeling a certain bulge at its opening, or even experiencing vulval pain or pain during sex (Pelvic Floor, n.d.). This can also lead to their inability to derive pleasure from sex.

What causes weakened Pelvic Floors?

Several factors may lead to the weakening of pelvic floors, or even pelvic floor dysfunction. While some of them happen naturally to the human body and are unpreventable, others may be controlled or lessened through exertion of effort.

Weakening pelvic floors may be attributed to aging or growing older, wherein the muscles experience a type of atrophy due to loss of mass and strength. This can occur in both men and women as they age.

In women, additional natural factors may lead to the weakening of their pelvic floors, such as when they experience severely painful periods that can be attributed to endometriosis. Moreover, as they grow older, women undergo hormonal changes caused by menopause, during which their body decreases its production of estrogen.

Other causes of weakened pelvic floors include being overweight, experiencing chronic constipation, repetitive or excessive coughing, and even persistent lifting of heavy weights.

In addition, undergoing procedures needing the cutting of muscles around the pelvic area – such as treatment of prostate cancer in men – and traumatic accidents or injuries occurring in the same area may also lead to pelvic floor muscle weakness.

In pregnant women, their pelvic floor muscles may be weakened due to the need to support the added weight of the baby inside of the uterus. The aftermath of delivering their baby through their vagina may also contribute to it especially if prolonged pushing or straining is involved during the birthing process.

Given the above, it certainly seems like a lot of factors contribute to the weakening of pelvic floor muscles, particularly in women. While some of them, like aging and menopause, cannot be controlled, others can be managed so as to ensure that the weakening may be adequately addressed, or even prevented altogether.

How can weakened Pelvic Floors be treated?

Pelvic floors act as the main support to the organs in the pelvis. As with any foundation, it is imperative that they remain strong and healthy enough to continue correctly performing their role. This would then enable them to effectively contribute to the overall health of a person, most especially to their sexual and digestive health.

Given the many causes of weakened pelvic floors, options to correct them may be explored.

If overweight, losing excess body fat may be a good thing to do. This way, not only will the pelvic floor muscles benefit from bearing less weight, but it will also contribute to improving a person’s health.

If a person experiences chronic constipation, adding more fruits and fibers in their diet, as well as drinking more water, may lessen its negative impacts on the body by promoting a more regular bowel movement.

If a person is suffering from excessive or repetitive coughing, seeking medical attention to treat its cause may be the best action to take.

Lastly, trying to avoid repetitive lifting of heavy weights may also be considered so as to prevent straining the muscles.

However, as with other muscles involved in the body, one of the best ways to address the weakening of pelvic floors is via regular exercise. In particular, exercises that target the pelvic floor muscles are fantastic to include in a person’s daily regimen in order to strengthen the muscles surrounding the pelvic organs.

Before engaging in any type of regular pelvic floor muscle exercise program, it is vital to first correctly identify the pelvic floor muscles, which can be done by a pelvic floor physiotherapist. This way, the correct muscles will be targeted and engaged while exercising in order to maximize the benefits derived from the activity (Pelvic Floor Muscles in Women, n.d.)

What are the benefits of doing Pelvic Floor exercises?

As with all exercises, doing pelvic floor exercises regularly can contribute to improving the overall health of a person. In particular, benefits to a person’s digestive and sexual health may be observed. According to the Continence Foundation of Australia, pelvic floor muscle exercises may help a person have:

• Improved control of the bowel and bladder;
• Improved sexual sensation; and
• In men, improved recovery after surgery of the prostate.

In women, especially those who just gave birth, pelvic floor muscle exercises can help them achieve improved recovery after childbirth, which is important for any new mother. Doing the exercises may even reduce the risk of prolapse, as well as improve a woman’s recovery after surgery.

What types of exercises are best for Pelvic Floors?

An exercise involving the repeated contracting and relaxing of the pelvic floor muscles is known as the Kegel exercise. Doing them regularly can lead to strengthened pelvic floor muscles.

Exercises targeting the pelvic floors can be done while lying down, sitting, standing up, or even a combination of the three.

Other regular exercises, such as walking, can also be incorporated into a person’s exercise routine.

It is crucial to note that the benefits may only be observed after doing the exercises regularly for several weeks or months. However, the positive results will outweigh the efforts a person exerts in order to achieve them.

Aside from exercise, what other treatments for Pelvic Floor Dysfunction are available?

Excluding exercise, other treatments to treat pelvic floor dysfunctions can certainly be explored. This includes seeking attention from medical personnel for them to correctly assess and address the exact type of problem a person is experiencing.

According to Cleveland Clinic, the following are available options for treating pelvic floor dysfunction:

• Biofeedback, which is done by a physical therapist in order to find ways to improve the muscles;
• Pelvic floor physical therapy, wherein the physical therapist will identify problematic muscles and teach the patient exercises that will improve them;
• Medications, particularly for softening the stool and keeping the bowel movements more regular; and
• Relaxation techniques, such as yoga, meditation, etc.

In regards to incontinence, it is important to note that weakened floor muscles are just one of its many causes. It is advised to seek attention from physiotherapists in order to identify and correctly treat incontinence.

Final thoughts: Do strong pelvic floors matter for women?

Most definitely, having strong pelvic floors matters for everyone – but especially for women.

Given that women have more organs in their pelvis which are supported by their pelvic floors, having a strong, healthy foundation will greatly aid in making sure that the functions of the muscles are carried out well. This is particularly true during pregnancy, where the baby inside the uterus acts as an additional weight that the pelvic floors will need to fully support.

Strong pelvic floors can also contribute to a woman’s enjoyment of sex, especially as they are less likely to feel uncomfortable or experience any pain while engaging in it – as opposed to when they have weakened pelvic floors.

Lastly, having strong pelvic floors contribute to their digestive and sexual health, both of which are important so that they can live long and healthy lives.

I don’t know why it took me so long to get pelvic floor therapy but I knew I had to if I didn’t want to deal with the constant discomfort that made doing my daily tasks a constant burden or suffer from long-term colon damage or infection.

Benefits of Pelvic Floor Therapy

What Is Pelvic Floor Therapy?

Pelvic floor therapy is a treatment approach that provides a structured, safe, and effective reconditioning of the pelvic muscles using the principles of physical therapy.

The objective of the treatment is to improve the function and strength of your pelvic floor muscles, as well as get rid of any weakness, pain and dysfunction.

The treatment involves a skilled physical therapist accessing your pelvic muscles through the vagina or rectum.

The therapist then improves their strength and functioning by either stretching the muscles if they are short and contracted or applying resistance to improve strength if they are dysfunctional and weak.

Importance Of Pelvic Floor Physical Therapy

You might be wondering why pelvic floor therapy is so important. Surely, the pain will go away on its own if you rest your muscles enough. While it’s true that rest is extremely important, it’s not exactly enough.

With pelvic floor dysfunction, your muscles are either contracting too strongly or too weakly, which contributes to incontinence, pain during intercourse, constipation, or pain in the lower back, genitals, pelvic region or rectum.

What your muscles need is to be stretched or applied resistance to in order to get rid of the unnatural contractions. This is something that pelvic floor physical therapy, in particular, can help you with.

Our pelvic floor consists of a layer of muscles stretching from the pubic bone to the tailbone.

These muscles and connective tissue are what support the bladder, bowel and prostate for those with male genitalia and the bladder, bowel, uterus and vagina for those with female genitalia.

The pelvic floor muscles help control bowel and bladder functions, as well as sexual function and pleasure. In pregnancy, these muscles are what offer support for the fetus and relax during the birthing process.

This is why it’s extremely important to take the treatment of these muscles seriously at the sign of dysfunction.

As someone who has had to suffer pelvic floor muscle dysfunction and waited too long to get therapy, I am emphasizing this part especially. Don’t underestimate your disorder.

Who Needs Pelvic Floor Physical Therapy?

Pelvic floor physical therapy is recommended as a first-line remedy for several disorders in the pelvic region.

Anyone with weak pelvic floor muscles can perform exercises for strengthening those muscles and improving bowel and bladder control.

If your pelvic floor dysfunction is suspected to have a neuromuscular cause, then you’re especially in need of pelvic floor physical therapy.

This dysfunction can be because of aging, childbirth, illness, surgery, or other conditions. Sometimes, it can coexist with other genitourinary problems such as lack of urinary or bowel control, pain in the bladder area and constipation.

You can also see a pelvic floor therapist to treat your endometriosis or vaginismus for females and premature or painful ejaculation for males.

If you’re a woman with a low risk of vaginal prolapse, bladder or bowel issues or are recovering from childbirth, then pelvic floor exercises are especially beneficial for you.

This treatment is also helpful for men recovering from prostrate surgery, making sure they don’t suffer from rectal prolapse, as well as improving their bowel and bladder control.

Symptoms Of Pelvic Floor Dysfunction

If you’re still unsure whether what you’re feeling is pelvic floor dysfunction, here are the symptoms of the disorder:

If you ever have any of these symptoms, don’t hesitate to contact your doctor.

• Frequent need to use the bathroom.
• Constipation.
• Having to strain or push really hard to pass a bowel movement
• Leaking urine or stool
• Feeling lower back pain with no other cause
• Feeling ongoing pain in your genitals, rectum or pelvic region

There are some symptoms and conditions related to pelvic floor dysfunction that can differ between males and females.

Male Pelvic Floors

For males, pelvic floor dysfunction can often contribute to pain in the groin, problems with ejaculation or erectile dysfunction.

It’s also common for prostatitis to be confused with pelvic floor dysfunction since they can also present similar symptoms. However, prostatitis usually resolves on its own or can be treated with antibiotics.

For females, pelvic floor dysfunction can greatly compromise reproductive health. It affects the uterus, and vagina and causes pain during sexual intercourse.

Both men and women suffering from pelvic floor dysfunction may experience stress urinary incontinence (SUI) or the leakage of urine every time they laugh, cough or sneeze.

However, you’ll find that this is more common in women than in men. In fact, one in three women experiences a pelvic floor disorder in her lifetime.

What To Expect At A Pelvic Floor Therapy Session

I understand more than anyone that pelvic floor dysfunction issues can be extremely personal. In fact, it’s completely natural to be nervous or fearful about what to expect for your first pelvic floor therapy session.

That is why I’m here to walk you through what goes on in a typical session to hopefully ease some of your nerves.

Your First Appointment

At your first appointment, you will be going through a comprehensive assessment. This is so your physical therapist will be able to understand your situation and analyze the most suitable treatment plan.

The aim of pelvic floor therapy is to have mobility and movement restored to your pelvic region, as well as reduce any pain.

During the actual exam, the physical therapist will be assessing your posture, strength, breathing pattern and flexibility of your spine, abdominal area and hip.

Doing this helps them determine what factors could have contributed to the dysfunction.

Keep in mind that one of the goals of the session is to figure out the cause or causes of your pelvic floor dysfunction.

If you can provide the therapist with more information about your symptoms, then the quicker they can figure out the issue.

If you can, try listing down your symptoms in detail, including anything that relieves or worsens the pain. Then, bring your notes to the session. This will make things move a lot quicker.

Your therapist will also be asking you to move around a lot during your visit to assess certain functions. One thing I do encourage you to do during every session is to constantly ask questions and provide feedback.

What to Expect

An initial assessment will include the following:

• In-depth review of your medical history
• Evaluation of tight, painful or dysfunctional areas
• Thorough evaluation of symptoms that you are experiencing
• Complete physical examination

The Exam

During the exam, the therapist will be asking you to sit, stand and walk so they can easily spot any posture or joint issues that could be affecting your pelvic floor muscles.

They will also be assessing whether any bone or muscle problems in your lower back, sacroiliac joint, thighs, hips, or buttocks may be placing stress on your pelvic floor muscles, which causes pain or dysfunction.

In some cases, a physical examination can include an internal exam. I know, I know. This is the part where it can get uncomfortable.

However, therapists are professionals and have been trained to perform these types of exams so you can trust them to poke around your insides.

This upfront approach can be extremely helpful since it offers valuable information that can help identify muscle or strength-related issues that could be causing your dysfunction or discomfort.

Don’t worry, you don’t have to rush the exam. You can ask your therapist to pause at any time and ask your questions or simply to take a breather and rest.

Think of these sessions as a marathon instead of a sprint. One session won’t bring you to a full recovery immediately. It can take months of progress but then it will be worth it.

Techniques Used

Although most pelvic floor therapy techniques include both internal and external treatment, not all people find the internal approach appealing, and understandably so.

Therapists are sensitive to the needs of their patients, which is why they won’t start with internal therapy until you give them the go signal.

The common techniques used in therapy sessions are:

Education

Therapists usually end up teaching you about pelvic anatomy and how the different parts work alone and together. You’ll also be taught about how hygiene and habits can affect your symptoms.

Manual Therapy

Your physical therapist will use hands-on massage and stretching in order to enhance blood circulation, posture and mobility.

Electrical Stimulation

A low-voltage electric current is often used to teach you how to coordinate your muscle contractions, reducing pain and muscle spasms.

This treatment can either be performed in your therapist’s office or you will be provided with an electrical stimulation unit that you can use at home.

Pelvic Floor Exercises

Your therapist will be teaching you exercises that can help you learn to relax and contract your pelvic floor muscles relative to your other muscles.

You’re also taught breathing and timing techniques that increase the effectiveness of the exercises. With this, you’ll be able to stretch your tight muscles, boost flexibility and strengthen any weak muscles.

Pelvic Floor Biofeedback

Observing how your pelvic floor muscles work is easier with the biofeedback technique. This involves inserting a probe into the rectum of a man or the vagina of a woman and having the results displayed on a computer screen.

Vaginal Dilators

Vaginal dilators are tube-shaped plastic devices that help women relax their pelvic muscles for easier penetration. These tools are progressively sized and are inserted to help stretch tight tissues.

It does sound uncomfortable however several women who have gone through gynecological cancer treatment have found dilators helpful during their vaginal rehabilitation.

How To Prepare For Your Session

Now comes one of the most stressful parts when it comes to attending any appointments: the preparation. One thing you should know is that you need to be dressed comfortably for your pelvic floor therapy session.

After all, you need to be able to move your legs freely and not have your movements restricted. Your exam can include an internal approach, so you should always make sure to clean your groin and genital area before your session.

Another thing I’ve also found really helpful during my sessions is having a list of questions or concerns prepared, so you can have all the bases covered during your visit and not accidentally forget any concerns you might have.

If this is your first session, you should also give yourself extra time to arrive at the facility so you can properly fill out any initial paperwork.

Speaking of paperwork, these are the important documents that you should be bringing:

• Any form of identification such as a passport or driver’s license
• List of medications that you are currently taking, if any
• Health insurance card
• Prescription from the physician that referred you, if needed

Final Thoughts

Back pains are bad enough but when you couple that with the inability to control your bladder and bowel movements and constant pain in your genital area preventing you from feeling sexual pleasure, now that’s a different league on its own.

Pelvic floor dysfunction is never something to underestimate since it could lead to something a lot more serious and fatal.

By attending pelvic floor therapy sessions as I did, you’ll have a much better chance of eventually recovering and bringing back the normalcy in your life, with unrestricted movements and better bladder and bowel control.

Lateral Exercises: Do They Work?

Exercise remains one of the best activities that can extend our lives. The most common exercises all often have one thing in common. They ask us to move in a linear way.

Running, cycling, deadlifts, squats—the common recommendations for training routines often only tasks us to move linearly. Lateral movements are rarely involved despite the benefits and importance they offer.

Linear movement training is common because they are effective. But it does not make lateral movement training any less effective and important.

Ahead are the things you need to know about lateral movement training: its importance, benefits and ways to implement it in your daily training regiment.

What is Lateral Movement Training?

Lateral Movement Training are exercises that consist of primarily moving the body side-to-side or using it sideways.

Because of its nature this type of movement training occurs in the frontal plane of motion instead of the sagittal plane where you will see the most common exercises: running, walking, deadlifting, pressing etc.

What are the planes of motion?

We live and move in a three-dimensional world. Each and every of our activities can involve our bodies moving forward, backward, side-to-side, and/or rotation of itself.

Fitness lingo describes these types of movements to be happening in planes of motion. Each plane has different functions they govern and exercise to stimulate them.

These planes of motion are: the sagittal, frontal (or coronal), and transverse planes. To visualize them easier let us imagine each plane dividing the body to perpendicular segments.

The sagittal plane is responsible for the division of the body towards left to right.

The frontal (or coronal) plane is responsible for the division of the body from the back towards the front. This is the primary plane where lateral movement training occurs.

And the transverse plane for up and bottom halves of your body.

How does Lateral Movement Training utilize the planes of motion?

The frontal plane is the primary plane for Lateral Movement Training. It divides the body into back and front where these types of movement occur, running in parallel to the plane that divides it.

It includes movements such as: the separation and integration of a limb in relation to it’s midline (abduction & adduction), movement of the shoulder blades up and down (elevation & depression), and the movement of the foot inwards and outwards (eversion & inversion).

Reasons to do Lateral Movement Training

Now that you know what Lateral Movement Training is, how it occurs with your body ahead, you’ll be able to read why you need to incorporate it in your daily routine.

Lateral Movement Training reduce imbalances

Let’s face it, stumbling out of nowhere is unpleasant. Because our bodies have been conditioned to move linearly in the majority of our lives.

We stress the same linear-reliant muscle groups over time (think of the chest, hamstrings, calves while doing an activity like walking, push ups etc.), while the other support muscle groups stay underdeveloped.

This can create imbalances that can also lead to injury.

Lateral Movement Training reduces these imbalances by helping stabilize your hips and pelvis, helping your body get used to the frontal plane of motion by coordinating these body parts.

Lateral Movement Training reduces risk of injury

The imbalance that comes from the underdevelopment lateral movement training goes hand in hand with the risk of injury.

These muscle imbalances can cause the underdeveloped muscle group to degrade which only increases injury risk.

Lateral Movement Training develops muscle groups that support your joint rotation and movement, ensuring that your body is prepared for any lateral adjustments that come with our daily lives.

Lateral Movement Training makes you stronger

As stated earlier, lateral movement training helps stabilize your hips and pelvis, another result from this is that the muscle groups around that area get stimulated and trained upon doing this type of movement training.

The underutilized muscle groups get used to new types of stresses that are important in making them stronger as you progress. This increase provides you with more bounce and explosiveness as you try to change shift movements since twitch muscles are also involved.

Lateral Movement Training adds variety to your regiment

Many people do the same routine over and over. And while it yields effective results it has tendencies to lead you to boredom, or worse injuries.

The simple act of implementing lateral movement training offers a breath of fresh air to your routine.

This variety also enables the aforementioned reasons as it will be the one that enables the introduction of new stimuli, allowing underdeveloped muscle groups to get stronger that reduces imbalances which leads to the reduction of injury risk.

It gets your brain sparked and motivated, decreasing the chance of skipping and the previously mentioned boredom that leads to other potential worse things.

How can I incorporate Lateral Movement Training?

Now that we have established the importance and benefits that come with Lateral Movement Training, it is of equal importance for you to know how to actually incorporate them in your routine.

Because of its variety and accessibility, you can incorporate Lateral Movement Training in any phase of your routine (warm-up, the actual workout, and or the cooldown).

But experts recommend them for your warm-up phase to prepare the body for any and all the movements that your workout will demand.

It is recommended to combine both Lateral and Linear Movement Training to maximize the benefits. Here are some of the best movements to include in your routine you can do in any type of training space without requiring any equipment.

Jumping Jacks

Also known as star jumps, is a full-body workout that is an effective way to stimulate all the vital muscles in your buddy.

Suitable whether to you whether you are just a beginner or even experienced in exercising as it includes various low to high impact variations. If you’re just starting out or getting back into training here’s how to it:

• Get into the starting position with your feet together, along with your arms at rest on the side.
• Hop your feet apart while simultaneously bringing your arms together at the top of your head.
• After landing the hop, quickly again and bring your feet together while simultaneously bring your arms back to your side. This is 1 repetition. Repeat for the desired amount of time or repetitions.

Things to keep in mind while doing Jumping Jacks

• Try to make sure you do your jumping jacks on flat even surfaces to ensure both legs receive equal forces.
• Keep your core tight and engage to brace your body properly on each hop.
• Try to develop and maintain a breathing pattern to fully optimize the exercise and it’s cardiovascular benefits.
• And most importantly, listen to your body, take a rest if you feel something painful, lower or fasten the pace depending on if you find it too easy or difficult so you can avoid injuries but still push yourself.

Skaters

Skaters is a cardiovascular exercise like jumping jacks but this one gives more emphasis to the lower body, mainly the quads and glutes.

A great exercise not only to get your heart rate up but also improve your stability and reduce the imbalances we were talking about a while ago. Another exercise that doesn’t require you to have equipment, here’s how to do it:.

• Get into the starting position by leaning forward and tightening your core.
• Jump to your right bringing your left foot behind you while simultaneously bringing your left arm behind you.
• Jump to your left bringing your right foot behind you while simultaneously bringing your right arm behind you. This is 1 repetition. Repeat for the desired amount of time or repetitions.

Things to keep in mind while Skaters

• Keep your back flat and core engaged as possible to prevent imbalanced landings
• Put consistent power behind your jumps for explosiveness to get used in movement inside the frontal plane.
• To get more results either fasten the pace or deepening your lean to rely more on your core.

Lateral Lunge

Taking the pace down a notch we have the lateral lunge, also known as side lunges. An effective lower body exercises for the lower body.

Effective as a warm-up and cooldown, this exercise focuses on improving your stability by stretching your leg muscle groups. To do this exercise follow these steps:

• Get into the starting position by standing with your feet hip-width apart.
• Take a big step to the right, bending your right knee, hinge your hips back and lower the knee until it reaches the ground back in a 90 degrees angle
• Push the knee back toward the starting position.
• Do the previous steps to the other knee. This is one repetition. Repeat for the desired amount of time or repetitions.

Things to keep in mind while doing Lateral Lunges

• Keep your back straight, an arching back promotes ineffective form and can lead to injury.
• Keep both feet flat as you land on your lunges. This applies equal pressure on both knees instead of unequal distribution.

Lateral Plank Walk

Now we’re giving some love to the upper body with the Lateral Plank Walk. An exercise that works your whole body but primarily targets your core and arms.

A high reward movement that improves balance, coordination, strength and reduces injury. Here is how you do it:

• Get into a push-up form as the starting position.
• Step your right hand along with your right foot laterally.
• Follow it up with the other hand and foot in the same position you originally started. Keep “walking” until you reach a desired halfway point.
• Do the previous two steps with your left hand and foot. This is 1 repetition. Repeat for the desired amount of time or repetitions.

Things to keep in mind while doing Lateral Plank Walk

• Like with any plank, maintaining good plank position each stride by keeping your core tight and back straight and consistent. Not doing so will stress unnecessary muscle groups that are not required for the workout.
• Keep your knees from bending to fully optimize the benefits of the exercise in this muscle group.

Lateral High Knees

We have already established that our bodies are conditioned into movements in the sagittal plane, with walking as the most popular exercise with running not behind far behind.

Lateral high knees stimulates our knees to move in an an unusual way, making for a great exercise for the knees. Here’s how to do it:

• Get into the starting position by standing straight and arms at the side.
• Start running in place, lifting your knees up to the height of your waist. Do this while moving laterally into one direction until you reach a desired halfway point.
• Do this in the other direction. This is one repetition. Repeat for the desired amount of time or repetitions.

Things to keep in mind while doing Lateral High Knees

• Keep smooth and consistent breathing to fully optimize the cardiovascular benefits of the movement.

Final Thoughts

Everyone recognizes the benefits of exercise, however typically most of the routines only often involve linear involvement. It is important to involve lateral movement training in our routines as well.

Lateral Movement Training gives variety in our linear movement-filled daily lives by introducing new stimuli on our overlooked muscle groups involved in the frontal plane.

This results in a stronger body that is more balanced, and less prone to injuries ready for any movement along way.

The best thing about it is the versatility of being able to be done even little to no equipment, and being applicable to any and all phases of your workout.

The next time you do one, make sure you have this movement training so that you will be prepared towards all planes of motion.

Fortunately, my instructor recommended I try and train using Lateral Movement Training to avoid further injuries.

Lateral Movement Training: Should You Try it?

What is a Lateral Movement Training?

To start, we need to first understand what Lateral Movement Training is. Basically, it is an exercise where one moves their body from side to side, up and down, and front and back.

It involves different kinds of movements, such as lunges and curls. Although it sounds simple, Lateral Movement Training improves your muscles’ stability and movement. So, it is no surprise that even athletes perform such exercises.

To learn more about the benefits of Lateral Movement Training and how can it help you, read the following below.

Lateral Movement Training Benefits

Lateral Movement Training is an amazing initial exercise routine. However, you can also use it as a complement to your existing one. Let us get to know more about its benefits in this list.

It Prevents Injury

Many exercises and routines tend to be heavy and challenging for the body, which may lead to injuries. However, lateral exercises are one of the exceptions.

Instructors and professionals encourage people to perform Lateral Movement Training before doing any other routines.

It exercises muscles, such as muscles and tendons surrounding joint structures, that are not frequently strengthened.

In most exercises, for example, running, you regularly use the same dominant muscles. It leads to those specific muscles becoming stronger, while the untrained and smaller muscles remain the same.

It can lead to injury as there is an imbalance between your trained and untrained muscles. So, it is no surprise when it was reported that muscle injury is one of the most common injuries suffered by athletes and non-athletes alike.

Interestingly, most reported injuries came from sports-related activities.

Strengthens And Stabilizes Smaller Muscles

As already highlighted, Lateral Movement Training targets unnoticed muscle areas. These smaller muscles can keep up with the larger and targeted muscles, making a good working balance between the two groups.

It is a great exercise even for people who are ready to lift weights as it targets muscles and tendons around the hips and thighs. If you are unfortunate to lift a heavy weight without proper Lateral Movement Training, then it can lead to muscle strain.

Muscle strain or muscle tear can take a few weeks to recover. So, you need to make sure to avoid doing any heavy tasks during your recovery period.

This is where Lateral Movement Training comes into play, filling in the gap and strengthening your other muscles. However, you should be careful not to push yourself over your usual range of motion.

It can be counterintuitive once you try to squat or lunge onto a level you are not comfortable with. So, you need to make sure to start on a range you can perform well.

Good For The Mind

Lateral Movement Training consists of multiple kinds of routines. It adds variety to your existing exercise. If you are an athlete, chances you are doing the same routine over and over again.

It means that only specific muscles are being trained. Although it can develop muscle memory, which is awesome for your field, it can cause stagnation for your brain.

Adding Lateral Movement Training can improve your brain productivity as it forces it to learn new techniques while simultaneously moving in ways it barely did before.

In general, exercise can increase growth in your brain by making it easier to produce new neuronal connections. And adding Lateral Movement Training to the mix can also improve your responsiveness and stimuli.

Adds Variety to Your Workout

Admittedly, there are times when we find ourselves bored doing the same exercise routine all over again. Your mind and body get used to it that they automatically do it in a heartbeat.

Although it is not a bad thing, it only means that the same muscles get trained, and your brain does not need to exert any effort. At the same time, it can also cause these specific muscles to get strained and injured easier as it does not have time to rest.

Lateral Movement Training is an excellent addition to your routine as you can combine different types of movements. You do not need to do the same old set, which can challenge your brain and body to learn new things.

At the same time, it can make your routine less boring as you can perform exercises outside your usual comfort zone.

Makes You a Better Athlete

If you noticed, many sports push athletes to move forward and backward and up and down. However, rarely do they exercise from side to side.

Interestingly, when you watch sports, most of these athletes are required to move side to side to avoid the opponent or move faster. No wonder most athletes will eventually suffer from muscle tearing.

Many athletes have adopted Lateral Movement Training to improve their sideways movements. Eventually, this training can also enhance their mobility, quickness, and speed.

It also makes them flexible as they perform routines that their usual pieces of training do not have. Since it is something new, it challenges them to adapt to changes immediately.

So, if you are a basketball player, you can easily and quickly respond to a ball thrown directly to your side.

Different Kinds of Lateral Movement Training

Lateral Movement Training is not only restricted to a specific movement. There are actually different types to choose from, which you can mix and match as you go through.

If you are unsure which types of exercises are Lateral Movement Training, here are the most common kinds you can easily adapt to.

Lateral Lunges

Lateral Lunges, also known as Side Lunges, focus on stabilizing smaller lateral muscles. It mainly strengthens muscles surrounding the knee area.

Lateral Lunges are so effective that studies have shown that they can help treat injuries to ligaments in the knees. You can also add weights to this workout, but make sure weights that you can lift.

To effectively perform Lateral Lunges, here is some information to look after:

• Always start standing upright, ensuring your feet are not more than shoulder-width apart.
• With or without weight, take a big step sideways, bending the outward knee.
• Ensure that you lower your upper body to the bended knee
• Raise your upper body into a standing position using your leg muscles, pushing downward your heel
• Repeat the process on the other side

You can take it slow when doing your lunge so every bit of your muscle can start feeling the exercise. It is more beneficial to have your muscles engaged instead of having more than one rep.

Lateral Shuffle

Lateral Shuffle is a great cardio exercise as it increases your heart rate while ensuring you sweat by the end of the routine. It aims for your quads, calves, hamstrings, glutes, and hip abductors.

Many athletes incorporate Lateral Shuffles into their routine to improve their agility and speed. It is quite an easy exercise you can start on your own. Here is how to properly do it:

• Start by standing firm with feet hip distance apart
• Lower your upper body to reach a knee bend
• Pull your arms towards your chest, making a guard position
• Move your right foot towards your right side with your left foot follow after every step
• Shuffle or step four times toward your right side
• Then, continue shuffling toward your left side
• You are free to repeat it multiple times, just ensure your upper body is still leveled with your bended knees.

Lateral Squat

Lateral Squat targets your inner thighs and posterior chain. Just like any other squat routine, it is perfect for your leg day! However, it is also an excellent prep workout before doing any of your usual exercises.

To ensure that this Lateral Squat movement will improve your side-to-side, you must understand how to properly perform it. Here is a simple breakdown you can follow:

• Stand and spread your feet wider than your hips
• Your knees and toes must be pointing sideward. No need to make it exactly pointing at 3 and 9 o’clock; a relaxed 1 and 11 o’clock angle is enough.
• To balance yourself, keep your arms in front of your chest
• Shift your weight towards your right heel and bend your right knee. Make sure that you keep your left leg straight as you bend.
• While you bend, make sure to push your hips back
• Stop bending until your thigh is parallel to the floor (for starters, you can stop midway)
• Push yourself back in the middle, straightening both legs. Make sure to take a pause while standing before going to your left side.
• Repeat the process until satisfied.

Side Leg Raise

If you think the previous Lateral Movement Training routines are easy for you, then the Side Leg Raise might give you the challenge. It is perfect prep work before doing lunges and squats.

Side Leg Raise targets your hip joints and knees, ensuring that all the small muscles are strengthened. It can be performed standing or lying down, but a standing Side Leg Raise is not recommended as it is prone to improper practice.

In this part, I’ll be sharing how to properly do a Side Leg Raise.

• Keep your legs straight and avoid locking your knees
• Ensure your hips are aligned and avoid shifting them forward or backward
• Keep your back straight and avoid bending
• Start raising one of your legs, making sure you reach the proper range of motion. Do not overextend as it may strain your hip flexors or throw you off balance.
• Repeat lifting your legs onto the other side.

Can Anyone do Lateral Movement Training?

Yes! Generally, anyone can perform Lateral Movement Training regardless of age. It is simple and composed of easy-to-do steps that can be completed regardless of age.

Understandably, Lateral Movement Training has jumping, lifting, and squats, which can be uncomfortable for people suffering from some physical difficulties. However, most of these routines are highly customizable.

For example, Lateral Lunges can be done even with a slight knee bend. You can also do Side Leg Raises by raising it a few centimeters from the ground. It does not need to be perfectly executed.

Final Thoughts

Lateral Movement Training has an insane amount of benefits, regardless if you are a gym nut, an athlete, or a regular person. It is an excellent prep workout while making trying to healthily raise your heart rate. You can avoid incurring major injury if you properly execute this one.

As we highlighted, lateral exercises are an awesome way to strengthen smaller muscles that are overlooked by most exercises. It also improved your agility and speed in no time.

Since it is a reasonable routine, you can do it anywhere, anytime. It is ideal that you consistently do it at least two to three times a week. You can start with 10 minutes, gradually building it up.

However, if you are looking into learning more about fitness, you might want to check out here for free resources to start or upgrade your fitness journey!

Thankfully, I was able to find a compromise and discover WalkingPad A1 Pro Foldable Under Desk Treadmill.

WalkingPad A1 Pro: Worth The Money?

Things to Consider Before Buying an Under Desk Treadmill

Workout ranges from different kinds of exercise, including walking. Consistently walking has been proven to significantly increase health benefits.

Unfortunately, busy schedules and uncertain weather conditions, among others, can disrupt your walking routine.

I am glad I found the WalkingPad A1 Pro to accomplish my walking routine anytime. Unlike the usual treadmills, WalkingPad A1 is smaller and portable. Regardless of your home space, you can conveniently hide and use it.

The WalkingPad A1 Pro might be compact, but it offers a ton of features that will make your workout easier and more comfortable.

Price

The WalkingPad A1 Pro is reasonably priced for those looking for budget treadmills.

Buyers do not need to worry about expensive shipping fees as they offer free shipping.

Design and Build

As already mentioned, the WalkingPad A1 is compact and foldable. You can hide it between your nooks and corners, thanks to its patented “double fold” design, allowing the 180-degree-fold.

The treadmill is made of rigid materials, such as plastic and metal. As for its running belt, it is a high-density fiberboard.

Although proud of its portability, it is actually quite heavy, weighing around 68 pounds (31 kilograms).

Modern Updates

It has a LED Panel where you can check all your progress. It has a remote control to help you to operate the walking pad.

At the same time, it has an available downloadable to your phone.

Walking Belt

The walking belt is comfortable and does not omit any loud noise. Thanks to its four layers providing support from noise control to anti-slip.

WalkingPad A1 Pro Foldable Under Desk Treadmill

King Smith designed and produced a variety of fitness and wellness devices, which includes the WalkingPad A1 Pro. They use patented designs to create productive but straightforward products to help users achieve their health goals.

The WalkingPad A1 promises a seamless walking experience in the comfort of your home. If you use it consistently, you can reduce the risk of dementia, cancer, and heart disease.

Pros:

• It is compact and foldable, making it easily stored.
• It does not create loud audible noises.
• It is easy to use, even for starters.

Cons:

• It is heavy in comparison to other portable treadmills.
• You might experience glitches in the app.
• It has a weight limit of 220 pounds (100 kilograms).

Features & Benefits

After trying the WalkingPad A1 Pro for a month, here are its features that deserve the highlight.

Four-Layer Walking Belt

I sometimes despise walking around the park because of the beaten and uneven paths. There are times I accidentally twist my ankle because of that unleveled walkway.

So, I’m glad I don’t have to go through all of that with the WalkingPad A1 Pro. The high-density fiberboard is smooth and even, which makes it safe to walk on continuously.

It is comfortable, thanks to its EVA cushioning layer. At the same time, it has an anti-slip layer as additional security.

It is also wear-resistant, making sure you can use it for a long period.

LED Panel/ Digital Monitor

It is hard to keep on track of your progress when walking. I can only rely on my watch or phone to check how much time I have already covered.

The WalkingPad A1 Pro Foldable Under Desk Treadmill has a LED Panel that shows how long I’ve been walking without the need of checking on my phone.

It has strong LED lamp beads to ensure the data are still shown even with strong sunlight or dim light.

It does not look tacky as it has a textured panel, seamlessly blending with the other part of the product.

Manual Remote Control

When using a treadmill at the gym, it can be overwhelming if it is your first time. The sheer amount of buttons and options to pick from can be confusing.

So, I found it convenient that the WalkingPad A1 Pro has a remote control for manual mode. It is simple and easy to use. The main buttons are start, stop, accelerate, and decelerate.

The design is simplified to easily identify one option from the other.

Easy and Convenient to Set Up

Traditional treadmills occupy too much space. So, you either visit your local gym or have a large home space. Thankfully, the WalkingPad A1 Pro has a well-conceived design.

As already highlighted, it is foldable and compact with its 180-degree patented design. It is also 11.94 centimeters (4.7 inches) thick, which means you can easily tuck it beneath your sofa or bed.

The walking area is also manageable, having the size of 119.38 x 41.91 centimeters (47 x 16.5 inches).

Automatic Mode and Manual Mode

I enjoy having the option to choose from one mode to another. It helps me during the days I am not in the mood to walk, or I’m just lazy to control the speed I want.

Control Your Speed With The Algorithm

When purchasing my next fitness device, I always want one that has something that identifies itself from others. So, when I learned about the WalkingPad A1 Pro algorithm, I was intrigued.

After trying, I was not disappointed with the result. Basically, when you choose Automatic Mode, you do not need to use the manual remote control.

There is no need to adjust the speed as the treadmill itself has trigger points to signal whether you want speed or not. If you want to accelerate, just move to the front. This is known as the Acceleration Zone.

If you want to retain the pace, stay in the middle. It is named the Constant Zone. Lastly, to decrease your speed, move to the back of the walking belt, which is the Slow/Stop Zone.

This is a great option for people who do not like holding things while walking on their treadmills. At the same time, it is an effective hands-off option for people who are simultaneously working while using the equipment.

Digital Monitor

Some of us enjoy monitoring our progress. We sometimes count how many steps we have made or use a smart gadget to do it for us.

This is possible with some of your gadgets, but they might be inaccurate. If you also want to check on your calories, you also need to have an idea of your walking record for the day.

I was able to get over this problem real quick with the WalkingPad’s digital monitor. It is an app that is available on both android and ios.

I was able to keep a record of my progress and compare it to my previous one. It gave me an idea of whether I am achieving my goals for the day.

There are also instances where I am focused on working on my laptop while walking. So, having the digital monitor to keep on the tab of every progress I made is helpful.

Free Shipping

As already mentioned, it is free shipping within the United States, except for Alaska and Hawaii.

Free Shipping is also available to the following European countries, namely Austria, Bulgaria, Belgium, Czechia, Croatia, Denmark, Estonia, France, Finland, Germany, Greece, Hungary, Italy, Latvia, Lithuania, Luxembourg, Monaco, Netherlands, Poland, Portugal, Romania, Sweden, Slovakia, Slovenia, and Spain.

The product is also available for purchase in other countries, although not entitled to free shipping. To order the WalkingPad A1 Pro for non-enumerated countries, you can check their official Amazon Page.

Customer Protection

When I purchase goods online, I cannot help but be careful. So, I was pleased when I saw that the WalkingPad A1 Pro has customer protection.

It offers 14-day price protection, which means it will refund any price difference. They also have a 30-day return policy.

To be entitled to a full refund, the item must be unused, in its original condition, and in its original packaging. However, you can be entitled to a partial refund if the following requirements are not met.

Assuming the 30-day return period had lapsed, you can still return it and be reimbursed with a partial refund.

Sleek Design

When choosing a product, I always want a design and color that fits my space. I do not want something that pops out among my stuff.

So, I am glad that the WalkingPad A1 Pro comes in the color Quiet Black. It has a monotone color that compliments almost any other shade.

At the same time, the design of the product looks clean and neat, and it does not look distasteful.

Alternatives

There is a chance that the WalkingPad A1 Pro might not be for you, so here are some great alternatives.

WalkingPad R2

Both were designed and produced by King Smith. However, the WalkingPad R2 offers a running mode aside from walking. It is also bulkier and takes up a lot more space.

If you are a more active person, then this can be for you.

	WalkingPad R2	WalkingPad A1 Pro
Dimensions	57.1″ x 28.3″ x 40.6″ (145.03 x 71.88 x 103.12 centimeters)	56.37” x 21.5” x 5” (143.18 x 54.61 x 12.7 centimeters)
Foldable	Yes	Yes
Display	LED Panel Display	LED Panel Display
Speed	0.5 to 6.2 miles per hour (0.80 to 9.98 kilometers per hour)	0.5 to 3.72 miles per hour (0.80 to 6 kilometers per hour)

WalkingPad C2 Mini Foldable Walking Treadmill

Another product that’s comparable is the WalkingPad C2 Mini Foldable Walking Treadmill. It is smaller and cheaper than the WalkingPad A1 Pro. They both perform the same, although the WalkingPad C2 has simpler options.

It is ideal for people wanting affordable to start with.

	WalkingPad C2	WalkingPad A1 Pro
Dimensions	58.88” x 20.39” x 4.92” (149.56 x 51.79 x 12.50 centimeters)	56.37” x 21.5” x 5” (143.18 x 54.61 x 12.7 centimeters)
Foldable	Yes	Yes
Display	LED Panel Display	LED Panel Display
Speed	0.31 to 3.73 miles per hour (0.5 to 6 kilometers per hour)	0.5 to 3.72 miles per hour (0.80 to 6 kilometers per hour)

WalkingPad P1 Foldable Walking Treadmill

The last alternative is the WalkingPad P1 Foldable Walking Treadmill. Still, under King Smith, WalkingPad is the most basic among the following. However, it still has a Speed Algorithm similar to the WalkingPad A1 Pro.

If you do not mind something simple and small, then this might be for you.

	WalkingPad P1	WalkingPad A1 Pro
Dimensions	56.37” x 21.5” x 5” (143.18 x 54.61 x 12.7 centimeters)	56.37” x 21.5” x 5” (143.18 x 54.61 x 12.7 centimeters)
Foldable	Yes	Yes
Display	None	LED Panel Display
Speed	0.5 to 3.72 miles per hour (0.80 to 6 kilometers per hour)	0.5 to 3.72 miles per hour (0.80 to 6 kilometers per hour)

Final Thoughts

The WalkingPad A1 Pro is an excellent fitness device to keep in your house or office, which you can use anytime and any day.

Regardless of the weather and your mood, you can just pull this one out under your sofa. You can work and watch as you walk on this fantastic device.

Since it is compact and foldable, you can easily hide and store it before and after use. In the end, you can keep yourself healthy.

Overall, walking is a simple way to improve your overall wellness. Check out WalkingPad A1 Pro Foldable Under Desk Treadmill as it might be the right fitness equipment for you.

That’s why the WalkingPad R2 Walk&Run 2IN1 Foldable Treadmill is one of the most straightforward and helpful home exercise equipment out on the market for your cardio training, that makes sure running for me is non-negotiable.

WalkingPad R2: Worth The Money?

Before You Buy a Foldable Treadmill

The thing about treadmills is that it takes up so much overwhelming space and most of the time it just collects dust. Treadmills are especially useful when the weather doesn’t make it ideal to run outside.

They have a lot more predictable surface compared to running on sidewalks or curbs which might likely cause you to lose footing.

You’ll be able to save some time instead of going to the gym because your equipment is already there, in the comfort of your home.

There are a bunch of factors you need to look for in a treadmill. These are some of the many things I consider a must when it comes to picking the perfect one.

Storage

Personally, you need to see whether storing it when unused won’t take up too much space in the room or if you actually have the room for it.

Stability

You need to make sure that it’s functional and at the same time stable; it should not rattle during your workout. It should be sustainable enough to carry your weight.

Speed

As much as possible, choose something that can quickly pick up the pace or speed of your running.

Currently, millions of people find it a bit of a struggle to squeeze in a workout and they might be able to get by with using a treadmill, especially on days that they don’t feel like doing anything productive at all.

People that live in places where there is always bleak weather that makes running outside impossible might actually find treadmills a convenience for them.

In a way, this equipment can be a great way to help you with specific fitness goals that you want to achieve. Overall, it’s a great investment if you want to take your fitness journey to the next level.

WalkingPad R2 Pros & Cons

The WalkingPad R2 is a one-of-a-kind home exercise equipment that is perfect for filling in your workout schedule and a great replacement for the gym.

It allows you to stay at home and exercise while having the chance to store it in the corner, thanks to its foldable features.

It’s the best choice if you have limited space at home since you can fold it away when unused which is particularly beneficial for those that live in tight spaces. This model truly is a game-changer.

To give you a clear idea on what the treadmill can offer, we’ll be weighing the strengths and the weaknesses of this home fitness machine.

Let me break down some of the advantages and disadvantages of the WalkingPad R2:

PROS

• The WalkingPad R2 treadmill has an innovative design that has the ability to be folded within seconds which is great for maximizing space.
• Its body is made out of aluminum alloy and is stained all-black with a minimalist design.
• Its durable form makes running more of a comfortable experience.
• It has the technology to sense the speed through the movement of your feet.

CONS

• The WalkingPad R2 treadmill is quite expensive.
• It does not have a wide range of speed options.
• Navigating the collapsible handle can be quite tricky.

Features and Benefits

All treadmills vary in attributes and it’s important to know which offers the highest quality out of all of them.

Before making the commitment of purchasing a treadmill, you need to be able to see if it can effectively cater to your needs as a runner.

It’s also meaningful to focus not only on a single quality that a treadmill can offer but you should think about a lot of factors before making the final move.

In this section, I will be showing you how the WalkingPad R2 treadmill stands out from the others in the market! To give you a bit of an overview of the features and benefits of the treadmill, I listed them down below:

Folding Technology and Portability

For running enthusiasts, it’s typical for them to get treadmills as it simulates a comparable running environment regardless of the weather outside.

Currently, foldable treadmills are a choice to have because of their many advantages.

Although there’s been constant discussion about compromising the functionality or stability of some foldable machines, it’s a different thing for the WalkingPad R2 treadmill.

It’s a promising piece of exercise equipment because it utilizes sturdy materials, making running smooth and steady.

We know that the first thing people think when talking about treadmills is how it’s so bulky and how it’s such a pain to find a space to store them in.

This foldable treadmill does not only provide you with the ability to stick to a schedule where you can be active from the comfort of your home, but it can also give you the benefit of not worrying about storing it in a cramped place.

It occupies little to no space, so you can literally just fold it up and roll it somewhere and it will be out of your hair within minutes.

Cleaning the equipment won’t be a nuisance anymore because you can reach underneath it (something you can’t do on a normal treadmill!). Relocating it will also be a piece of cake because of this feature!

Resilient Platform

It’s a no-brainer that the treadmills you purchase should have stable and robust platforms that can resist your weight.

Luckily, the WalkingPad R2 is built to withstand the sensation of your jogging. Its platform was created with a seamless and comfortable design perfect for your feet.

It was furbished to function and adjust to your weight making it a lot safer for you to get your workouts in since it has a four-layer professional racetrack construction.

Digital Monitor

To monitor your time, speed, steps and the calories you burned while running, it has a built-in digital monitor that is connected to the KS Fit app.

This is important for people focused on improving their overall health and losing weight.

It is highly recommended to get a treadmill that has its own display functions to help you shape your fitness goals! The WalkingPad R2 innovatively connects its monitor to your phone with the app.

It measures how fast you’re going and displays how many miles you’ve put in so far. It also estimates how many calories you’ve burned on the basis of your height and weight.

Speed Control by Feet

One of the many technologies the WalkingPad R2 has is that it has the machinery to sense your steps (in walking form).

For a runner, it is important to gauge the mph you want to go with whether it be through walking, jogging or running.

If you’re just starting out, you’ll definitely love the WalkingPad R2 as it will adjust to the pace that you want kick off with.

Silent Motor

One of the numerous things I love about this treadmill is that I can sneak in a run anytime without having to worry about disturbing anyone in the house.

Because it is loaded with a brushless motor with high horsepower, low noise, no-load and full-speed operation producing only 65dB, it removes the worry around creating so much noise.

In other treadmills, you’d have to remedy this issue but with the WalkingPad R2, you don’t have to be anxious about annoying your housemates and neighbors with your daily workouts.

If you’re one that loves to have abrupt running sessions, this will definitely be a great buy!

Storage box- Phone Holder

Although the WalkingPad R2 is built to occupy as little no space as possible, it still has a designated storage box in which you can place your phone.

We all know that it somehow gets boring walking on the treadmill for so long without anything to amuse us, so for easy access, this treadmill has a phone holder built.

You don’t have even to buy those dodgy phone holders online! Watching your favorite tv shows and accessing the digital monitor on the app has now been made easier!

What Others Are Saying

Now that I’ve shown you the factors that make the WalkingPad R2 a great option, let’s look at what the people are saying about the machine.

Reading through other people’s feedback is valuable to be more informed and to get a peak of their perspective and experience on the product.

Review #1

“I love the treadmill. It was very easy to set up and it really doesn’t take up a lot of space. It is easy to fold and lean against the wall if I want more space in the room…I was surprised how quiet it is, too…”

Review # 2 

“The convenience of this keeps me from making an excuse to not walk. I love the simplicity of it.”

Review #3 

“Very well designed with quality materials too. Smooth and quiet, couldn’t ask for more.”

Other Foldable Treadmill Alternatives

I can truly say that the WalkingPad R2 may be the best if not one of the best treadmills out in the market however, that may not be the case for everyone.

If you still want to try out other treadmills, you can check out the list of other products gathered down below that might work for you!

WalkingPad P1 Treadmill

The KingSmith WalkingPad P1 Treadmill is a machine perfect for boosting your energy and fitness exercises.

It also takes up so little space, this treadmill can easily be set-up in your office and can be hid when used under your desk.

This can be a great addition if you already have a standing desk, and it’s a swift way to get a workout in after a long day sitting in front of your laptop.

WalkingPad P1 Treadmill VS. WalkingPad R2

• The Kingsmith WalkingPad P1 is far less expensive.
• The Kingsmith WalkingPad P1 is less bulky to carry around.

WalkingPad X21 Treadmill

The WalkingPad X21 has a double fold technology that has been garnered the German Red Dot Award and the IF Design Award.

It can be controlled through its handrails and is superlight weight compared to other normal treadmills.

Kingsmith WalkingPad X21 Treadmill VS. WalkingPad R2 

• The Kingsmith WalkingPad X21 Treadmill can be controlled through its handrails.
• The Kingsmith WalkingPad X21 Treadmill has a double fold technology.

WalkingPad C1 Walking Treadmill

The WalkingPad C1 Walking Treadmill is designed for people that work from home. It is cost-effective and has the majority of the features of the functionalities of a treadmill.

It also works well with a standing desk.

 WalkingPad C1 Walking Treadmill VS. WalkingPad R2 

• The WalkingPad C1 Walking Treadmill is cost-effective.
• The WalkingPad C1 Walking Treadmill has 3 kinds of intelligent control, 12-gear speed.

Final Thoughts

For a vast majority of people, treadmills are life-savers whenever the weather outside is unpleasant or when you’re having a difficult time dragging yourself to the gym.

However, purchasing fitness tools are sometimes a second thought because they tend to take up so much space but not with the folding technology of the WalkingPad R2.

Massage guns are popular among gym-goers and athletes alike.

While there are many of these devices available in the market, the OPOVE M3 Pro Massage Gun has received many positive reviews because of its performance and specifications.

OPOVE Pro Massage Gun – Worth It?

Body pain slows down your performance and hinders you from getting ahead of the competition. The sooner one can get rid of the body pain quickly, the better you’ll end up in the competition.

With that said, athletes are always looking for an effective method or a tool to help them speed up that recovery.

Massage therapy is one of the popular ways to achieve that. Most would opt to go to a massage therapist for this but what if there’s a more convenient way?

That’s where massage guns come in. They’re handy, portable, and can be used at your own time and preference.

Things to Consider Before Buying a Massage Gun

Price

Like all other items in your cart you’d want to ideally get a good purchase.

Since a massage gun may come in pricier despite the array of brands that you can choose from, spotting a good price tag with some equally agreeable specs is a good deal.

Adjustable Settings

You have different relaxation needs in different times of the day and in different situations as well. It’s not every time that you need a deep and full-blown massage.

On some occasions, you may just want a simple warm-up. So, having adjustable settings allows to maximize what you can get from your massage gun.

Battery

Battery life also plays a crucial element in choosing your massage gun. You don’t want to be searching for electrical outlets and plugging your device most of the time.

It’s also better to have a device that can last longer especially when you need to take it somewhere out of the house.

Warranty Period

In relation to price, a warranty period gives you a feeling of assurance. It’s like an umbrella for your purchases.

Of course, you would not wish to take those extra steps of return a defective product, but it would be nice to know that you have that option.

Carrying Case

This may not be a big deal for most people but for some a handy and portable case with neat compartments may spell a difference, especially since the massage gun kit comes with necessities of a charger and other attachments.

Keeping all of them organized in one place makes it all the easier to use them around.

Health Condition

If you haven’t used a massage gun yet, it’s best to consult with your doctor.

Generally, massage guns help you alleviate muscle pain but it’s not recommended for those with open wounds or injuries or those with strained muscles as this may cause further damage.

Introducing the OPOVE Massage Gun Pro

The OPOVE Massage Gun is a deep tissue massager that helps you target and loosen sore tissue and muscle resulting from long and extensive workouts or from an all-day work on your feet.

You can have a relaxing massage therapy experience while at the comfort of your home.

This massage gun is for people who take their body recovery and relaxation as seriously as they follow their workouts or training.

It’s an ideal partner for athletes or serious gym-goers looking for a faster way to recover from body pain, muscle fatigue, and physical stress so they can get back on their feet again.

OPOVE Pros: 

• Portable and Lightweight case that’s easy to carry and transport anywhere.
• Low Noise Level with less than 55 DB
• 5 Adjustable Speed Range settings and 4 removable attachments
• Battery Life of 4-8-hour use
• 2.5 hours Average Charging Time
• Less expensive than other massage guns

OPOVE Cons:

• Stall force may not be a gentle touch for some
• Battery life is only at 4 hours (average)

Features and Benefits

There’s an array of features in the OPOVE M3 Pro Massage Gun that’s worth the look. From the ergonomic design down to its components, we’ve listed all the essential things you need to know.

Carrying Case

Whether you’re heading to the gym or just at home, you don’t need to worry about handling the device from one destination to another.

This sleek and portable design makes it easy for you to bring the massage gun wherever and whenever you need it.

The OPOVE M3 Pro Massage Gun also has a two-zipper case which is convenient and nice to have. Inside the case, you can see the gun itself, massage heads, wall charger, and the attachments all neatly packed into its compartments.

The Device

Despite having the common T-shaped look, like most massage guns, this device still comes across as modern with its matte black color and rubberized feel from end to end.

The controls of the OPOVE M3 Pro Massage Gun are simple and finished of that clean look throughout the entire body.

LED lights, showing the battery life, are placed at the back of this device.

In terms of weight, the massager itself is only 2lbs which gives it an ease in carrying. Design and built alone, it’s safe to say that this device is no eyesore.

Speed Settings

Ranging from 1300 RPM/min to 2500 RPM/min, this device has adjustable speed modes that you can choose from depending on your needs.

You can go from a simple warm-up to a full-blown massage.

These variations are helpful not just on the different occasions that you’d want to use the device.

If two or more people are sharing the massager, it’s handy for the varied preferences that one person may have from another.

However, it’s not the most powerful in the market but OPOVE M3 Pro Massage Gun says this is intentional as high speed percussions risk the desensitization of the skin.

Overall, these different modes available can fully cover all your relaxation needs.

Stroke Length and Stall Force

For that deep massage, the OPOVE M3 Pro Massage Gun promises a 12mm amplitude and a 70 lbs stall force. Amplitude is the distance that the gun travels back and forth.

Ultimately, it determines how accurate the gun is to the targeted area. With 12mm, this is already a good medium amplitude per massage gun standards.

Noise Level

With that powerful performance, this device still delivers quietly. With a noise level of less than 55 db, you can use it seamlessly while watching your favorite show or simultaneously chatting with your friends in your living room.

Battery

Now, let’s talk about the battery. The OPOVE M3 Pro Massage Gun has a 2600 mAh capacity. It can run from 4-8 hour which means that it can last up to 7 days or more since most massage sessions lasts 15-20 minutes only.

The battery is not removable though and the average charging time to recharge is 2.5 hours. However, lasting power still depends on the level, pressure, and frequency of use you apply.

Massage Heads

Speaking of massage heads, the OPOVE M3 Pro Massage Gun has six different types to choose from.

Together with its high-precision structure which helps in focusing on the target area makes the device more efficient and your experience more comfortable.

These six massage heads come in different shapes namely the ball, flat, fork/spinal, cone/bullet, wedge/shovel, and cushion head.

What Others Think About the OPOVE

Review #1:

“Purchased the Oppose M3 Pro 2 in June 1, 2020. It was recommended by my chiropractor as best value. The portable case very convenient to keep the massage gun, battery, tips and user guide together and make it easy to transport. At the time of this review it seems to be very well priced compared to similar models of this level of quality. I would buy it again.”

Review #2:

“Best Gift Ever!

I’m heavy into fitness and I’m a ergonomics coach for a group of businesses and contractors. I received this product as a late Christmas gift, and I’m so happy that I did. This is probably the best percussion gun that I have come across, and I have come across many. I was lucky enough to get the green camo gun, and apart from the amazing design it is very quiet. If you want a quiet, high quality massage, purchase this product. I’m sure you will save a fortune on your chiropractor expenses.”

Review #3:

“Perfect for relieving deep tissue soreness

I received the M3 Pro as a gift and couldn’t be happier with how well it works to relieve muscle soreness. I’m an avid runner and spend a lot of time foam rolling and stretching, yet I still frequently find that I have tight spots that could use additional work. That’s exactly when I use the M3 Pro! It’s perfect for getting at that deep tissue soreness and helps me get my legs feeling ready for the next workout.”

OPOVE M3 Pro Massage Gun Alternatives

If you want to see alternatives to the OPOVE M3 Pro Massage Gun , here are some brands that we’ve rounded up:

Everyfun M7 Pro Recovery Massage Gun

If you’re looking for a lightweight massage gun, the Everyfun M7 Pro may be your best alternative. Weighing only 1.7 lbs, this device is brought to you by Everyfun, a recovery tool brand.

It also comes with 8 massage heads specially designed for professional athletes but also covers all recovery needs whether you’ve had a hardcore workout or had a long sitting day in the office.

OPOVE vs. Everyfun

Specifications	OPOVE M3 Pro	Everyfun M7 Pro
Carrying Case	Yes	Yes
Stroke Length	12mm amplitude	12mm amplitude
Stall Force	70 lbs	50 lbs
Noise Level	Less than 50 db	Less than 40 db
Battery	2600 mAh	2100 mAh
Attachments	5 massage heads	8 massage heads
Weight	2.2 lbs	1.7 lbs

Hydragun Massage Gun

Another alternative to consider is the Hydragun Massage Gun. With stunning reviews from notable names like Vogue and Forbes, this device is powered by SmoothDrive motor technology.

The grip is slanted unlike other massage guns for a more natural grip, giving it an ergonomic design.

OPOVE vs. Hydragun

Specifications	OPOVE M3 Pro	Hydragun
Carrying Case	Yes	Yes
Stroke Length	12mm amplitude	12mm amplitude
Stall Force	70 lbs	Approx..40 lbs
Noise Level	Less than 50 db	30 db – 50 db
Battery	2600 mAh	2600 mAh
Attachments	5 massage heads	9 massage heads
Weight	2.2 lbs	2.3 lbs

Booster M2-B Massage Gun

Another contender is the M2-B Booster Massage Gun. It has three adjustable relaxation modes from the standard to automatic mode with different vibration settings from fade-out, crescendo, and wave.

You can also choose from between two kit types for this device. It has the same box components with the main and sole difference only on the charger type. Option A has the regular 24V charger while Option B has a 12V Type-C cable.

OPOVE vs. Booster

Specifications	OPOVE M3 Pro	M2-B Booster
Carrying Case	Yes	Yes
Stroke Length	12mm amplitude	80 mm amplitude
Stall Force	70 lbs	33 lbs (15 kgs)
Noise Level	Less than 50 db	35 db – 55 db
Battery	2600 mAh	2500 mAh
Attachments	5 massage heads	6 massage heads
Weight	2.2 lbs	2.2 lbs

Final Thoughts

After all that has been said, the OPOVE M3 Pro Massage Gun is a device worth your cash. If you’re looking for a massage gun that can bring you that desired relaxation, this device can do the job.

From the stroke length, the attachments, and down to the overall kit package, you have a complete working set that you can have wherever you need to be.

Is it the best out there?

Truthfully, there are other massage guns with more superior specs than the OPOVE M3 Pro Massage Gun but it all comes down to your needs and preferences.

Overall, I consider this a good device and a must have if body recovery is your priority.

Relaxation is part of wellness and giving your body time to rest allows you to function and move better in the long run.

Many physical therapists and doctors also recommend them for pain-free workouts, which is especially crucial if you are injured or suffer from muscle, joint, or bone issues that can become inflamed by more impactful exercises.

However, they each work your body differently, thus providing you with varying benefits, which will ultimately determine the better machine to help you reach your goals.

So let’s look at a comparison breakdown of both to see what each has to offer to help you find the best recumbent equipment for you.

Recumbent Stepper or Recumbent Bike: Is One Better?

About Recumbent Steppers

A recumbent stepper, also known as a recumbent cross trainer, is a fitness machine that enables you to mimic the natural walking motion, similarly to an elliptical, while seated in a reclined position, which helps take pressure off the knees, hips, joints, back, and ankles.

It also includes a pair of handles, like an elliptical, that enable you to work your arms while stepping for a full-body workout that engages more muscles and burns more calories.

However, you can also work just your arms by removing them from the machine to target your upper muscles, and the same goes for your legs.

Many machines also include various programs, such as strength interval, mountain climb, fat burn, and more, to help challenge you and keep you inspired during your workout.

They also typically include high-tech features, such as a digital screen and heart monitor to track your fitness progress and more.

Some also include cup holders, device holders, and other additional features for added comfort and convenience while you work out.

Pros:

• It makes exercise enjoyable and beneficial via a seated design, which helps reduce impact and body weight pressure on the joints for those with injuries and more.
• The seat also includes a backrest to help relieve pressure on the lumbar area, which is also beneficial for individuals with back issues.
• Its walkthrough design also makes it easy to get on to off the machine, which is great for those with mobility or stability issues and more.
• The dual action of the machine enables users to gain strength and stamina while getting a full-body workout.
• The wide seat also accommodates obese users.
• The machine’s smooth motion makes it also suitable for beginners.
• Users can also adjust the handlebars, pedals, and seat to fit their measurements for less strain while exercising.
• Some models also include wheels for easy placement.

Cons:

• It may be more expansive than other recumbent machines due to its dual action

What to Look for in a Recumbent Stepper

Sturdy Construction

A recumbent stepper needs to be sturdy to withstand the push and pull of the pedals and handlebars as you perform your moves, especially when exercising at high speeds or on more challenging levels.

Otherwise, it could tip over while you’re on it, not to mention as you get off of it, which could cause physical injury.

So, in general, look for equipment made of heavy-duty steel to ensure it is durable enough to withstand even the most vigorous workouts and last for years to come.

Maximum Load Capacity

It is also important to check the weight capacity of the recumbent stepper to ensure it can safely bear your and other users’ load.

Some models can accommodate users up to 300 pounds or more; however, the more weight the machine can handle, the better the stability and strength, so keep this in mind.

360 Degree Rotating Hand Grips

The handlebars should also contain rotating grips to provide a better grip and reduce strain on the wrists.

They should also utilize smooth bearings to ensure an easy motion, thus also helping to reduce strain on the upper body muscles.

Oversized Pedals With Foot Straps

Some recumbent steppers are also designed with oversized pedals to fit different foot sizes, and they also often include foot straps to keep your feet securely in place while you exercise.

Some models also include heel cups to help further stabilize your feet during your workout for added safety.

Size

Recumbent exercisers have a wide build and reclined position that makes them slightly bulkier than traditional exercise machines, which means they take up more space, and recumbent steppers are no exception.

Therefore, be sure to also check the bike’s dimensions before buying it to ensure it can fit comfortably in your home.

Warranty

Most recumbent steppers also include a warranty to cover parts and labor against defects, so you want to be sure your chosen machine also comes with a guarantee.

In general, the more expensive the model, the longer the warranty usually is. However, the coverage for labor typically only lasts about a year or two.

Highly Recommended Recumbent Steppers

XTERRA Fitness RSX1500	Teeter FreeStep LT3 Recumbent Cross Trainer	Spirit Fitness CRS800S
The XTERRA Fitness RSX1500 has a unique feature wit its articulating hand grips that we didn’t find with similar recumbent elliptical trainers.	The Teeter FreeStep LT3 Recumbent Cross Trainer is the perfect blend of high quality and affordability. This recumbent elliptical trainer is perfect for those looking to get the most valuable from their choice.	The Spirit Fitness CRS800S is a recumbent stepper made for those who put a premium on comfort when using home gym equipment. It features a Step-Thru design with padded armrests.

About Recumbent Bikes

A recumbent bike, like a recumbent stepper, also enables you to work out from a reclined position, which helps take pressure off your frame.

However, it resembles an upright stationary bike with the seat positioned closer to the ground.

It also has a wider seat than an upright bike, so it is more comfortable to sit on and balance, and the seat also has a backrest like a recumbent stepper to provide back support while you exercise.

It does not include handlebars to simultaneously work your arms with your legs like a recumbent stepper, though.

Instead, it is designed similarly to a typical road bike, which mainly only works the legs, glutes, quads, hamstrings, and calves.

Most bikes usually also include a pair of handles on the seat, which enables you to change your arm positioning for added comfort while you exercise.

It also works the legs in a more circular manner as opposed to the gliding motion provided by the recumbent stepper, but it is still proven safe for the joints.

They also enable you to adjust the resistance and include a display to track your calories, speed, and more.

Some also include other accessories, such as a cup holder, device holder, and more for added comfort while you work out.

Pros:

• It also allows you to exercise your thighs, calves, and glute muscles with less strain on the joints.
• Users can also get in a great cardio workout.
• Many models also make it easy to get on to and off of the bike for added safety.
• Users can also adjust the pedals and seat for added stability and comfort.
• It also provides a safe option for those with injuries, joint issues, and more.
• It is also suitable for beginners and obese individuals.
• Some models also include transport wheels to help make them easer to move.

Cons:

• Because a recumbent bike only works the lower body, it burns fewer calories, so you have to workout longer for best results.
• Its circular pedal motion may cause issues in those with arthritis.

What to Look for in a Recumbent Bike

Frame and Build

Like the recumbent stepper, a sturdy, well-built recumbent bike also helps ensure safety and stability as you ride as well as when you get on to and off the machine.

Therefore, when choosing a recumbent bike, you want to also be sure that it has a durable steel frame that can withstand even the most intense workouts for years to come.

You should also check the weight capacity to ensure it can bear the load of any users planning to use the machine.

Adjustable Height, Seat, and Pedals

The recumbent bike’s seat should also adjust to ensure your legs can comfortably reach the pedals for less stress and chance of injury on the knees and more while using it.

It is also important to ensure the foot cage adjusts to fit your feet, which provides added stability while pedaling.

Smooth Flywheel

The smoother the flywheel is on a recumbent bike, the quieter and easier the ride, which also helps protect the joints.

Hence, look for a bike that utilizes magnetic resistance on the flywheel to ensure the most comfortable function.

You should also be sure the flywheel itself is pretty weighty, which helps ensure a more true-to-life biking experience.

Size

A recumbent bike is also a bulky piece of equipment that requires a lot of space in your home, so be sure to check the measurements of the bike before purchasing it to ensure it will fit in your chosen space.

Warranty

Just like purchasing a recumbent stepper can be an expensive investment, so can buying a recumbent bike.

Therefore, you also want to be sure it comes with a warranty to protect against malfunctions in the frame and parts and the labor costs to replace them.

How to Choose Between a Recumbent Stepper and a Recumbent Bike

Overall, no matter whether you choose a recumbent stepper or a recumbent bike, they are designed to be low-impact on the joints during exercise while also providing good back support with a wide, comfortable seat with backrest.

Therefore, they are both good choices for those with injuries or issues with stability or strength, and more.

However, their main difference is their pedaling motion, which may cause you to choose one over the other.

For instance, a recumbent stepper uses a smooth linear motion that closely resembles the feel of natural walking, so some people find it gentler on the joints.

On the other hand, a recumbent bike utilizes a more circular pedaling motion, similar to a traditional bike, which requires a full range of motion, so it can place more stress on the knee joints.

Hence, individuals with arthritis or other knee issues may not find it comfortable to use, especially if it is not used properly.

If you are looking to get both an upper body and lower body workout all from one machine, you may also consider purchasing a recumbent stepper over a recumbent bike because it also includes moving handlebars to enable you to get a full-body workout.

In doing so, you also burn more calories, so it’s also perfect for those looking to shed some pounds in less time.

Lastly, the cost may also play a role in your choice because recumbent steppers typically have more dynamic ergonomics and features that make them more costly than recumbent bikes. However, it is possible to find more affordable models in both categories.

Highly Recommended Recumbent Bikes

LifeSpan R7000i Commercial Recumbent Bike	XTERRA Fitness SB250 Recumbent Bike	LifeSpan R5i Recumbent Bike
The LifeSpan R7000i Commercial Recumbent Bike simulates an outdoor training session and is completely powered by you – it doesn’t require plugging into a wall and can be used in any part of the home.	The XTERRA Fitness SB250 Recumbent Bike offers one of the more smooth, lower body workout experiences you’ll find on the market.	The LifeSpan R5i Recumbent Bike is a commercial level recumbent bike for those who are ready to invest in a cardio machine and go all in on their fitness goals.

Final Thoughts

So, in the end, when it comes to recumbent stepper vs. recumbent bike, it all comes down to your goals or reason for using the machine. In which case, you would choose the best one for you based on its function.

However, it is also important to consider the machine’s additional features, including its weight and height capacity as well as its adjustability when it comes to the pedals, seat, and more to help ensure a safe and comfortable ride while using it.

If you are currently under the care of a doctor or physical therapist, you could also ask them to recommend the best recumbent exerciser for you.

In the meantime, as with any exercise, if you are considering using a recumbent stepper or recumbent bike to help you lose weight, be sure to stay properly hydrated and fuel yourself with the proper nutrition for optimum results.