Are you trapped in an exercise routine that’s good for your body, but isn’t motivating your spirit? It’s time to find your exercise style.

One way is to make a list of the pros and cons of the exercise options that are most convenient for you and that you really like.

For instance, exercise classes offer a lot of variety, but if the commute is too long or you’re uncomfortable in a group, the negatives could outweigh the positives, and you might be better suited to working out at home.

On the other hand, if it takes a trainer to push you beyond your comfort zone and lots of equipment to motivate you to strength train, working out at a gym might be the right style for you.

Here are some other helpful considerations:

If you like to stick to a set schedule, you want a routine that works with your everyday life. That might be early morning fitness classes or a post-dinner workout in a home gym.

If you’re highly motivated to reach fitness goals and maximise your workout time, consider the one-on-one advantages of working with a trainer who can personalise a fitness plan and adjust it as you reach new goals.

If you like the social aspect of fitness, you might like to join a walking group or tennis club to combine an activity you love with the motivational camaraderie. Note: If you like activity-oriented exercise, like playing tennis or hiking, just keep in mind that you need to clock your minutes to be sure you’re meeting daily goals.

If you’re excited by new experiences, look for a gym or fitness facility that offers a very wide range of classes and equipment, especially options you’ve never tried before but always wanted to.

Once you choose the right exercise programme, one that’s custom-tailored to you, at the right venue and at the right speed, you are more likely to stay with it long-term. And that’s the key to wringing out the most benefits.

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Many don’t realise just how much we rely on opium and the drugs we derive from it – drugs which have the power to both relieve and inflict pain.

Thousands of people have used opium in some way – many have had controlled, monitored doses of medication, while others have fallen into the dangerous clutches of addiction.

Brian Cox went on a journey to uncover the rich, provocative history of opium and to discover how a simple plant became a hugely profitable global commodity.

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Check out the menus at any county fair – corn dogs, fried Oreos, even fried butter – and you’ll quickly see that Americans love fried foods. But yet another study suggests that it’s time to put that corn dog down.

The study found that eating fried foods increased the risk of heart attack and stroke. And the more fried foods you eat, the greater your risk.

A definite connection

People who ate fried foods one to three times a week had a 7% higher risk of heart attack and stroke compared to those who ate fried foods less than once a week. For those who ate fried foods daily, the risk jumped to 14% higher.

Registered dietitian Dana Angelo White said she wasn’t shocked by the findings, because this isn’t the first study to report a connection between fried foods and poor health outcomes.

“Eating small amounts of something fried isn’t the end of the world, but the more you eat of fried foods, the worse it is for you,” explained White, who wasn’t involved with the study. She’s an associate professor at Quinnipiac College in Hamden, Connecticut.

Frying foods is a common method of cooking in the United States, the study said. Yet previous research has linked fried foods to chronic illnesses, such as type 2 diabetes, heart failure, obesity and high blood pressure. A study released in January reported that women who ate more than one serving of fried food a week increased their risk of heart disease and early death.

The current study, led by Jacqueline Honerlaw, of the US Department of Veterans Affairs and the Massachusetts Veterans Epidemiology Research and Information Center, was large, including nearly 155 000 military veterans. They were mostly men (90%) and their average age was 64.

Honerlaw and her colleagues asked study participants about the foods they ate, including fried foods. Just under half said they ate fried foods less than once a week. About a third had fried foods one to three times a week. Only a small group – about 5% – said they ate fried foods daily.

No gender difference

During the three-year study follow-up, nearly 6 800 had a heart disease or stroke.

Dr Eugenia Gianos is director of Women’s Heart Health at Lenox Hill Hospital in New York City. She said the association between fried foods and heart disease and stroke “was greatest in those with the greatest consumption of fried foods, even after accounting for other lifestyle factors and dietary patterns”.

Gianos, who had no part in the study, said the findings were limited because only a small number of women were included. But White pointed out that nutrition information generally doesn’t differ between males and females.

It’s also important to note that while the study found a link between fried foods and the risk of heart disease and stroke, it didn’t prove a cause-and-effect link.

It’s not clear from this study what types of foods people were eating fried, and that can make a difference. But, generally, fried foods are unhealthy because frying adds a lot of extra fat and calories.

“Think about how much olive oil you might drizzle over a salad, versus a food soaking up oil when you’re cooking in it. Calories can quickly get out of control,” White noted.

Not the sole culprit

And how someone fries foods can make a difference too, she said. If the oil is too cold when you put food in to cook, it will absorb more oil before it’s done. She said the temperature of oil should be 325 to 375 degrees Fahrenheit (163 to 190 degrees Celsius) before cooking.

White also said that people don’t always realise when they’re eating fried foods, like chicken wings or a doughnut. “If you see the words crispy, crunchy or golden, there’s a good chance it’s fried. When something is fried and then covered with sauce, you might not know it’s fried,” she said.

Gianos said fried foods may not be the sole culprit in this study group. With more than 40% of the VA population exercising less than once per week and around 20% currently smoking, she said, “The greater message may be that this population is ideal for interventions targeting healthy behaviours.”

Findings from the study were recently published in the journal Clinical Nutrition.

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Professional baseball players with a low-grade elbow injury that occurs on the humeral side of the elbow have a better chance of returning to throw and returning to play, and a lower risk of ulnar collateral ligament surgery than players who suffered more severe injuries on the ulnar side of the elbow. The research was presented at the Annual Meeting of the American Orthopedic Society of Sports Medicine.

Most non-traumatic fatalities among high school and college football athletes do not occur while playing the game of football, but rather during conditioning sessions which are often associated with overexertion or punishment drills required by coaches and team staff, according to research presented today at the American Orthopedic Society for Sports Medicine Annual Meeting. The research was presented by Dr. Barry P. Boden of The Orthopaedic Center, Rockville, Md.

These 15 national parks had the fewest visitors in 2018.

ICYMI: Earlier this week, influencer Arielle Charnas posted mirror selfie while wearing a bikini. The shot showed off her toned stomach, and the caption reads, “Proud of my body after two kids.”

Amanda Seyfried’s friend commented on the post, calling out the mom for promoting her “unhealthy body image.” Seyfried shared a screenshot of the comment to her own Instagram feed with a lengthy caption explaining how a “semi-influencer” (assumed to be Charnas) had blocked both Seyfried and her friend. Seyfried wrote that she was upset because by blocking them, this influencer wouldn’t engage in conversation.  

RELATED: Kelsey Wells Posts Before-and-After Photo to Show How Exercise Healed Her Postpartum Depression

Seyfried received plenty of flak from her fans, many of whom believed that by sharing the post, she supported the overly-critical message her friend wrote.

On Thursday, Seyfried responded to the situation in an Instagram post. She shared a photo of Robert Frost’s quote, “Education is the ability to listen to almost anything without losing your temper or your self-confidence.”

RELATED: Mom of 3 Bares All on Instagram by Sharing Unedited Photo of Postpartum Stomach Wrinkles

“To all who feel bullied or thin-shamed during our recent social media discussion: If you know me or are familiar with any of my beliefs or stances you’ll recognize that it isn’t in my character to tear down anyone for ‘being who they are,’” she wrote. “Each of us has the ability and the freedom to say and do as we choose. However, as I’m acutely aware, there’s a price tag for the group of people who find themselves with a platform to stand on.”

Seyfried said that she believes people with influence need to be able to respond to criticism and be held accountable for the messages they send. However, she apologized about how she handled the situation and to the unnamed influencer. 

RELATED: This Influencer Posed With Her Stomach Out to Make an Important Point About Postpartum Bodies

“The only thing I’d take back is exactly how I started this debate. I desperately wish it hadn’t targeted (or blasted) one person (there are MANY who engage in this questionable messaging) and instead started a cleaner, general conversation,” she wrote. “No one needs to tear anyone apart. And I regret that it’s present right now. To the lady in question: I’m sorry for the truly negative feels you’ve endured because of this.”

“Aside from the messy detour? The bigger, important message seems to filtering through and helping a lot of women feel supported. And that’s the name of the game,” she added. 

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Serena Williams never fails to wow us, but her latest magazine feature may just be our favorite Serena moment yet. The tennis champ was chosen to be the cover girl for Harper’s Bazaar’s August 2019 issue—and while her dripping-gold look is impressive, her message about overcoming adversity and standing up for herself is truly inspiring. 

RELATED: Serena Williams Just Shared the Most Relatable Motherhood Moment on Instagram: ‘Kids Humble Us’

In the article, Williams opens up about her experience throughout the 2018 US Open, when she infamously lost to Naomi Osaka after a referee accused her of cheating. She explains how the incident between her and the referee took a toll on her mental health and discouraged her from picking up her racket. But the most poignet part of her essay was her honest message about her triumph over adversity.

RELATED: Topless Serena Williams Sings 'I Touch Myself' for Breast Cancer Awareness—Watch the Video

“I’ve been called every name in the book,” she wrote. “I’ve been shamed because of my body shape. I’ve been paid unequally because of my sex. I’ve been penalized a game in the final of a Major because I expressed my opinion or grunted too loudly…And these are only the things that are seen by the public.”

Williams said that her motivation to stay strong despite these obstacles was to help other women going through similar situations. 

RELATED: You'll Love How Serena Williams Responded to 'Racist,' 'Sexist' Comments

“In short, it’s never been easy,” she said. “But then I think of the next girl who is going to come along who looks like me, and I hope, ‘Maybe, just maybe, my voice will help her.’” 

“Ultimately, my daughter is the reason I use my voice, the reason I picked up a racket again,” she added. “Love breathes life and newfound perspective into people. It’s not about quitting when someone presents a challenge; it’s about getting up when you are down, dusting yourself off and asking, ‘Is that the best you got?’ Because I have God with me, and I can take whatever comes my way.”

To get more real talk on everything body positivity, sign up for the Real Wellness WomenIRL newsletter

You’re training for your next race. You have found your stride, and you are well into your training run, when you suddenly feel an annoying pain in your lower back. Should you stop?

Lower back pain is common among runners because of the regular stress we place on our bodies. But you don’t have to let it break your stride.

Lower back pain can occur because of strain on the muscles, or because of bone-related pain. It’s important to identify the type of pain and being able to describe it. If the pain gets too intense and becomes unbearable, it might be an underlying condition or injury that needs to be examined by a medical professional.

What causes lower back pain in runners?

There are a number of ways running can impact the back:

1. Spine compression

A study published in 1990 found a link between the repeated impact of running and the stress it places on the back. The researchers found that the impact absorbed by the back during running can affect the length of the spine by compressing the discs between the vertebrae. The study was done by measuring the length of runners who had a history of back pain before and after runs lasting 30 minutes performed at different paces.

2. Tight hip flexors

Tight hip flexors are a common complaint among runners and this can lead to a variety of problems, including back pain. According to a study by Stanford University, a lack of hip flexibility in runners can lead to lower back pain because of a constant forward rotation of the pelvis because of compensation. Unfortunately the sample size of the study wasn’t enough to establish a significant statistic.

3. Muscle strain or injury

Excessive exercise or an exercise performed incorrectly can ultimately lead to muscle injury, which also includes the lower back. Be careful when incorporating strength training into your running programme. While it may improve your running, always make sure that you are lifting weights and doing body weight exercises correctly in order to avoid injury.

4. A weak back

When you run, all your muscles are involved in supporting your posture as you pound the tar. When the muscles in your back are weak, they cannot sufficiently control your movements. This puts extra stress on the area, which can lead to pain.

5. A hollow back

If you have a large curve in your back, you may have weak abdominal muscles that can cause the facet joints (the joints that connect each vertebra and disc in the spine) to become irritated, causing pain.

When to see a doctor for back pain

Not all cases of lower back pain are equal cause for concern – and most will heal with rest, strength exercises and stretching. There are, however, some cases that may signify a serious underlying problem. See a medical professional if:

• The pain wakes you up at night
• You experience numbness in the groin or spine area
• You experience additional symptoms such as nausea, vomiting and a fever
• Your movement and quality of exercise are severely restricted
• The pain increases when you lie down, bend backwards, downwards or to the side
• The pain doesn’t resolve within a week or two
• The pain appears out of the blue without any obvious injury or strain

Keep your back pain free while on the road

If you are training for your next race or simply enjoy running as a workout, these tips can keep your back from hurting:

• Engage your core and be mindful of your posture while you run, especially when you’re negotiating a hilly route.
• Incorporate stretching exercises such as yoga to keep your joints flexible.
• Assess your stride and the cushioning of your shoes on a regular basis and replace your shoes when there is no longer enough cushioning, as a lack of foot support can also cause your back to hurt.
• Don’t increase your weekly distance too quickly as this might make you more susceptible to injury. 

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Marelize Wilke

The advice is expected to form part of a series of proposals aimed at improving public health.