Recommended Exercise Methods for Middle-Aged and Elderly Individuals Based on Health Conditions

 

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Recommended Exercise Methods. Let’s dive in!

These days, even people over 65 years old are not necessarily considered elderly, as many maintain good health and fitness. However, aging inevitably leads to a decline in physical function.

Most individuals over 65 have at least one chronic disease, with varying degrees of severity. Here, we introduce exercise methods tailored to common health conditions.

---

Hypertension: Consistent Aerobic Exercise

For individuals with hypertension, low-intensity aerobic exercise that can be sustained for long periods is beneficial. Activities such as walking and light jogging, which engage the whole body, can effectively lower blood pressure.

Walking is the most common form of aerobic exercise, and moderate-intensity walking has been shown to help reduce blood pressure. Other recommended exercises include swimming, aerobics, jogging, and cycling.

However, competitive sports like soccer or squash may increase the risk of cardiovascular issues or injuries and should be avoided. Additionally, individuals with chronic conditions should be cautious when swimming, as cold water can temporarily raise blood pressure. It is advisable to monitor blood pressure after exercising.

If you are taking antihypertensive medication, consult your doctor before starting an exercise routine to check for any necessary precautions.

---

Diabetes: Monitor Blood Sugar Before and After Exercise

For people with diabetes, exercising requires careful monitoring to avoid potential risks. If blood sugar levels are above 300 mg/dL or below 60 mg/dL, it is best to postpone exercise. Those with diabetes-related complications should consult their doctor to determine a safe exercise intensity.

Using insulin or insulin-stimulating medications can increase the risk of hypoglycemia during exercise. To manage this, blood sugar should be measured before and after exercise.

Diabetic individuals are recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise per week (50-70% of maximum heart rate). A 5–10-minute warm-up is essential before starting the main workout. This can include low-intensity walking, cycling at half the main workout's intensity, or stretching exercises.

---

Osteoporosis: Combine Aerobic and Strength Training

A combination of weight-bearing aerobic exercise and strength training is necessary for individuals with osteoporosis. The intensity should be moderate and adjusted based on pain levels to avoid worsening symptoms.

Effective exercises include weight-bearing activities such as walking, hiking, and climbing stairs, as well as strength training with light weights, such as lifting dumbbells. It is also beneficial to include exercises that improve balance to prevent falls.

However, high-impact or strenuous movements, as well as activities that involve excessive twisting, bending, or compression of the spine (such as tennis, jump rope, golf, and sit-ups), should be avoided.

---

Arthritis: Regular Walking

Regular exercise can help alleviate arthritis symptoms. The best option is walking while following proper exercise principles.

For those with knee arthritis, strengthening the quadriceps (the muscles at the front of the thigh) is crucial for stabilizing the knee joint. Walking is an effective way to achieve this.

The recommended walking routine is at least three times a week, for about 30 minutes per session, at a moderate intensity. However, the intensity should be adjusted based on individual pain levels.

Aerobic exercises that put minimal stress on the joints, such as stationary cycling or swimming, can be done in short 5–10-minute intervals. Resistance exercises should start with low intensity and fewer repetitions, gradually increasing over time.

---

Lower Back Pain: Strength Training and Stretching

Exercise can help reduce lower back pain and promote recovery. For general lower back pain without specific spinal conditions, strengthening the back muscles and improving flexibility can aid in both prevention and treatment.

Strength training and stretching should be performed within a pain-free range, and caution is needed if any pain occurs. While rest may be necessary for acute lower back pain, exercise should not be prioritized over other acute-phase treatments.

Struggling to Sleep? Understanding Sleep and How to Improve It

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Struggling to Sleep. Let’s dive in!

Many modern individuals face difficulties with sleep. Our 24-hour society, constant artificial lighting, always-accessible internet, and advanced devices create an environment where quality sleep is often disrupted. Let’s take a closer look at sleep and how to improve it.

---

The Growing Sleep Deficiency in Modern Society

Sleep plays a crucial role in maintaining overall health. Without adequate sleep, people experience daytime drowsiness, reduced concentration, and even long-term damage to their organs and cells. That’s why sleep quality is a key factor in discussions about well-being, drawing significant public interest.

But what exactly is sleep? Humans naturally follow a sleep cycle where the brain rests and restores energy lost during waking hours. However, modern lifestyles make fulfilling this basic need increasingly difficult. Factors such as excessive stress, long commuting times, artificial lights that remain on 24/7, and the constant stimulation from smartphones and social media all contribute to sleep disturbances.

---

Sleep Cycles: The Alternation of REM and Non-REM Sleep

Many people wake up feeling unrested despite getting hours of sleep. This is often due to the quality of sleep rather than the duration. To understand this, we need to look at the different stages of sleep.

Sleep is divided into two major phases: REM (Rapid Eye Movement) sleep and Non-REM sleep.

• REM sleep occurs when the body is asleep, but the brain remains active.
• Non-REM sleep is when brain activity slows down, allowing for deep, restorative sleep.

Non-REM sleep is further broken down into three stages:

• Stage 1: Light sleep, where the body begins to relax.
• Stage 3: Deep sleep, which makes up about 15% of total sleep. This is the stage responsible for the feeling of being well-rested.

If the body does not get enough Stage 3 deep sleep, people may still feel fatigued after sleeping.

Throughout the night, the body cycles between Non-REM and REM sleep about 4–5 times, with each cycle lasting approximately 90 minutes.

---

Lifestyle Habits for Better Sleep

To achieve healthy sleep, it’s essential to maintain a consistent sleep and wake schedule. Even on nights when you go to bed late, try to wake up at the same time each morning. Avoid unnecessary daytime naps, and if a nap is necessary, limit it to 30 minutes or less.

Creating a sleep-friendly environment is equally important:

• Use blackout curtains to block light in your bedroom.
• Eliminate sources of noise and distractions.
• Avoid using smartphones or reading in bed, as this can train the brain to associate the bed with wakefulness rather than sleep.

Additional habits that promote better sleep include:

• Light exercise in the morning or early afternoon
• Exposure to natural sunlight
• Avoiding caffeine and nicotine

---

Sleepiness Scale: How Drowsy Are You?

Use the following daytime sleepiness self-assessment to measure your level of drowsiness. Select the score that best applies to each situation. If you haven't recently experienced a situation, estimate how drowsy you would feel.

Scoring System:

• 0: Never drowsy
• 1: Occasionally drowsy
• 2: Frequently drowsy
• 3: Very often drowsy

Activity	0	1	2	3
Reading (books, newspapers, documents) while sitting
Watching TV while sitting on a chair or sofa
Sitting still in a public place (e.g., meeting, theater)
Sitting as a passenger in a moving vehicle for over an hour
Lying down for a rest in the afternoon
Having a conversation while seated
Sitting quietly after a meal without alcohol
Standing or leaning against something while using public transport

Results Interpretation:

• 0–9 points: Normal range
• 10–13 points: Mild daytime sleepiness
• 14–18 points: Moderate daytime sleepiness
• 19+ points: Severe daytime sleepiness

If your score is high, consider adjusting your lifestyle habits to improve sleep quality. Persistent sleep issues may require medical consultation.

---

By understanding how sleep works and making small changes to daily habits, you can improve both the quantity and quality of your sleep. Prioritize good sleep hygiene and create an environment that supports restful sleep. 

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.

Is Obesity a Matter of Personal Willpower? Misconceptions and Truths About Severe Obesity!

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Obesity. Let’s dive in!

Severe obesity, defined as a Body Mass Index (BMI) of 35 or higher, is rapidly increasing.

According to the World Health Organization (WHO), in 2022, approximately 16% of the global adult population was classified as obese. This number has more than doubled since 1990.

This trend is particularly noticeable in men and younger age groups. Additionally, the rising rate of childhood and adolescent obesity suggests that severe obesity will continue to increase in the future.

Studies show that 80–90% of children and adolescents with obesity will become obese adults, increasing the risk of serious health complications.

---

The Complex Causes of Severe Obesity

Severe obesity is not caused by a single factor but is influenced by multiple complex reasons. Some of the main causes include:

• Socioeconomic and educational factors – lower income and education levels
• Mental health disorders – stress, depression, behavioral disorders, and eating disorders
• Medications – certain drugs can cause weight gain
• Sleep disorders – poor sleep patterns can contribute to obesity
• Neurotransmitter imbalances – disruptions in serotonin, catecholamines, and histamine levels
• High-calorie processed foods – cheap, unhealthy food options
• Obesogenic environments – surroundings that promote unhealthy eating habits
• Genetic predisposition – a family history of obesity

Obesity is also linked to mental health issues. Studies indicate that 15–60% of obese individuals seek psychiatric treatment, showing a strong connection between obesity and psychological factors.

Among patients undergoing bariatric surgery, 30% are also receiving psychiatric care.

---

Treating Severe Obesity with Bariatric Surgery

Severe obesity is associated with life-threatening health risks, including type 2 diabetes, cardiovascular disease, and certain cancers.

According to the WHO, in 2019, 5 million deaths worldwide were linked to high BMI-related non-communicable diseases. (who.int)

The CDC reported that, between August 2021 and August 2023, 40.3% of U.S. adults were obese, with 9.4% classified as severely obese. (cdc.gov)

Due to these alarming statistics, bariatric surgery is considered a viable treatment option for patients with severe obesity.

This surgical intervention can:

• Promote significant weight loss
• Improve obesity-related complications
• Enhance overall quality of life

However, the degree of weight loss and health improvement varies for each individual.

Many patients hesitate to undergo surgery due to fear and misunderstandings, but it is important to recognize that obesity is not just a lifestyle issue but a medical condition requiring appropriate treatment.

---

Misconceptions About Severe Obesity Delay Treatment

Many people still believe that obesity results from laziness or a lack of willpower, but this is not true.

Obesity is a medically recognized disease, and it cannot be solved simply through determination or lifestyle changes, especially in cases of severe obesity.

Our bodies have a built-in weight-regulation mechanism, known as the set point. When a person loses weight, their body perceives it as damage and works to restore the lost weight.

To do this, the brain and gut release hormones that trigger intense hunger and slow metabolism.

Since this process occurs in the hypothalamus, which controls basic survival instincts, it cannot be overridden by willpower—just like a person cannot control their heartbeat at will.

---

Weight Loss After Bariatric Surgery: What to Expect

In South Korea, the two most commonly performed bariatric surgeries are:

• Sleeve Gastrectomy (68% of procedures)
• Roux-en-Y Gastric Bypass (9.5% of procedures)

The adjustable gastric band procedure, which gained notoriety due to a high-profile case, is now rarely performed due to severe complications.

1. Sleeve Gastrectomy

This procedure removes a large portion of the stomach, reducing its size to 80–100cc.

• Reduces hunger by eliminating ghrelin, the hormone responsible for appetite
• Lower risk of long-term nutrient deficiencies compared to gastric bypass
• Fewer post-surgical complications

However, studies suggest that weight loss effects may be slightly lower compared to Roux-en-Y Gastric Bypass.

2. Roux-en-Y Gastric Bypass

This surgery creates a small stomach pouch (around 30cc) that is connected directly to the small intestine, bypassing the rest of the stomach and duodenum.

• Reduces food intake and absorption
• Can lead to remission of type 2 diabetes
• Effective for severe obesity and metabolic conditions

However, long-term vitamin deficiencies (e.g., B12 and D) may occur, increasing the risk of anemia and osteoporosis.

Which Surgery is Better?

• If the main goal is treating type 2 diabetes, Roux-en-Y Gastric Bypass is preferred.
• If a patient smokes, they may have a higher risk of gastrointestinal bleeding and should consider Sleeve Gastrectomy instead.

| Expected Weight Loss Timeline

• First 3 months – Rapid weight loss of 20% of body weight
• First year – Additional 10% weight loss
• After 1 year – Weight stabilizes

Long-term studies show that after 5–10 years:

• Weight loss is more stable with Roux-en-Y Gastric Bypass
• Patients who undergo Sleeve Gastrectomy may regain about 5% of their lost weight

---

Is Surgery the Only Solution for Severe Obesity?

Experts emphasize that bariatric surgery is currently the only long-term solution for severe obesity.

While new obesity medications claim to help patients lose 20% of their body weight, they are not yet a standalone treatment.

Once medication is discontinued, most patients regain the lost weight, making them a temporary or supplementary option rather than a permanent solution.

For individuals with severe obesity, bariatric surgery remains the most effective treatment for sustained weight loss and health improvement.

---

Your health buddy is here for you. Wishing you a healthy and happy day ahead. Stay well!💖

This content is for informational purposes only and does not hold any individual or entity legally responsible. For accurate diagnosis and treatment of symptoms, please visit a nearby medical institution. This does not represent my final medical opinion and may vary depending on specific circumstances and evolving medical perspectives.

How to Practice Digital Detox in Daily Life

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Digital Detox. Let’s dive in!

Do you feel anxious when you’re not looking at your smartphone? Do you catch yourself returning to your phone out of habit, even when doing other tasks?

Do you constantly switch between social media, news, shopping, and short-form videos without focusing on a single piece of content?

If so, it may be time to consider whether you are addicted to your smartphone.

---

Why Digital Detox?

The term digital detox combines "digital" with "detox," meaning to cleanse or distance oneself from digital devices.

Experts point out that addiction today is closely linked to economic industries.

Online platforms are designed to keep users engaged for as long as possible, using addictive business models that infiltrate daily life.

Dopamine, a neurotransmitter released when we experience pleasure or a sense of achievement, plays a key role in this.

Social media and video content have evolved to provide quick and easy dopamine hits.

Algorithms constantly analyze user preferences and recommend personalized content, making it harder to stop scrolling.

Because of this, more people are attempting digital detoxes to break free from smartphone addiction.

Just as detox diets help eliminate harmful substances from the body, digital detox involves temporarily distancing oneself from digital devices to reduce dependency on smartphones.

Since it’s nearly impossible to live without digital technology in today’s world, experts recommend realistic and practical detox methods.

A good first step is tracking daily usage and setting a plan to gradually reduce screen time.

For example:

•  Avoid using your smartphone one hour before bed
•  Limit short-form video viewing to 15 minutes per day

It’s also helpful to engage in activities that don’t require a smartphone, such as reading, walking, exercising, or meditating.

---

How to Practice Digital Detox in Daily Life

1. Use Screen Time Limits

Most smartphones have a screen time feature that allows you to set app usage limits.

You can restrict usage on apps you tend to overuse—such as food delivery, YouTube, or Instagram.

For better results, set a passcode that only a family member or friend knows, making it physically impossible to extend your usage time.

---

2. Take Regular Breaks

Physically distancing yourself from your smartphone is also important.

Recently, singer-songwriter A gained attention on a TV show for placing his phone in a "self-control box" that only opens after a set time.

He navigated without GPS, made phone calls using a payphone, and experienced the inconvenience of a phone-free life—earning praise from viewers.

Similarly, you can:
Set alarms to remind yourself to take phone-free breaks
Turn off your phone during walks or workouts

---

3. Downgrade Your Smartphone

Recently, a famous actress went viral after posting a flip phone on Instagram, sharing that she prefers it because the slower internet speed makes her use it less.

Experts suggest switching to a basic phone that doesn’t support apps as an effective detox method.

---

4. Create a Digital-Free Zone

Designate spaces where digital devices are not allowed.

For example, keep smartphones out of the bedroom.

If you have to physically leave the room to check your phone, you’ll naturally reduce screen time.

By making small, consistent changes, you can regain control over your digital habits and experience a healthier, more mindful lifestyle!

Recommended Essential Nutrients: The Best Foods for Each Age Group from Your 20s to Old Age

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about Best Foods for Each Age Group. Let’s dive in!

Getting a balanced intake of nutrients is important at any age, but as we grow older, certain nutrients become more essential for maintaining health. The British newspaper The Guardian has introduced foods that are particularly beneficial for different age groups.

Let’s take a look at the essential nutrients you should focus on in each stage of life and the best food sources for them.

---

Essential Nutrients for Your 20s – Vitamin B

Vitamin B Deficiency Is Common Due to Lifestyle Changes

Your 20s are a time of high energy and good health, but it’s still important to maintain a balanced diet. This is also a period when eating habits change dramatically. Many young adults increase their alcohol and caffeine intake while also experiencing higher stress levels from work and social life. These lifestyle changes can lead to a deficiency in Vitamin B.

Vitamin B is crucial for energy production and brain function, and it is found in meat, fish, dairy products, and eggs. Ensuring a sufficient intake can help you maintain your energy levels and cope with stress more effectively.

---

Essential Nutrients for Your 30s – Folate (Vitamin B9)

Whole Grains Support Digestion and Provide B Vitamins & Folate

People in their 30s should pay attention to whole grains such as oats and brown rice. Women who are planning to conceive need to increase their folate (Vitamin B9) intake, which is essential for fetal development. Folate is found in dark green leafy vegetables like spinach and whole grains.

Whole grains are also a good source of Vitamin B and are more filling than refined grains, making them great for weight management. Some people in their 30s begin to experience digestive issues after eating processed flour products. Whole grains can aid digestion and maintain gut health due to their high fiber content.

---

Essential Nutrients for Your 40s – Antioxidants

Increase Your Intake of Fruits and Vegetables Rich in Antioxidants

In your 40s, consuming foods rich in antioxidants becomes crucial. Antioxidants help fight oxidative stress, which contributes to aging and various chronic diseases. These beneficial compounds are abundant in colorful fruits and vegetables such as tomatoes and blueberries.

The Guardian also suggests that occasional fasting can be beneficial. According to their report, fasting allows the body to burn off accumulated waste and toxins as an alternative energy source, effectively "cleaning" the body.

---

Essential Nutrients for Your 50s – Unsaturated Fats

Reduce Saturated Fats and Increase Unsaturated Fats for Heart Health

In your 50s, focusing on weight management and preventing conditions like diabetes and heart disease becomes a priority. One key dietary change is to reduce saturated fats and increase unsaturated fats to lower the risk of cardiovascular diseases.

Saturated fats are solid at room temperature and are commonly found in animal fats and butter. In contrast, unsaturated fats are liquid at room temperature and mostly come from plant-based sources. Olive oil and fatty fish are excellent sources of heart-healthy unsaturated fats.

---

Essential Nutrients for Your 60s – Protein

Protein Is Key for Maintaining Muscle Mass

Once you reach your 60s, protein intake becomes increasingly important. Protein is the building block of muscles, and as people age, their physical activity tends to decrease, leading to muscle loss. Ensuring a sufficient protein intake can help preserve muscle mass and maintain strength.

For those in their 70s and beyond, eating a well-balanced meal with all essential nutrients becomes crucial. Aging can lead to a loss of appetite and mobility issues, making it harder to prepare and eat meals. This is why balanced meals become even more significant in older age.

It’s also a great idea to share meals with family, friends, or neighbors whenever possible. Eating with others not only encourages regular meals but also provides emotional and mental health benefits.

---

Foods to Limit: Ultra-Processed Foods

Ultra-Processed Foods Should Be Minimized at Any Age

Regardless of age, it’s best to limit the consumption of ultra-processed foods. These foods are heavily processed and contain numerous additives, sweeteners, preservatives, and trans fats. They are often excessively salty or sugary, making them harmful to overall health.

Ultra-processed foods include:
✔ Fast food
✔ Mass-produced snacks and baked goods
✔ Fruit drinks and processed juices
✔ Processed meats such as sausages and deli meats

According to a study reported by BBC News, people who consumed four or more types of ultra-processed foods daily for over 10 years had a 62% higher risk of early death compared to those who consumed one or fewer types.

Each stage of life comes with different nutritional needs. By making small adjustments to your diet based on your age, you can support your body’s health and longevity. Whether you’re in your 20s or your 70s, focusing on whole, nutrient-dense foods while avoiding ultra-processed foods will help you maintain a healthy and balanced diet.

Are you getting the right nutrients for your age? Try incorporating these essential foods into your daily meals to stay healthy at every stage of life!

How to Stop Hiccups: Understanding the Causes and Finding Relief

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about HICCUPS. Let’s dive in!

Hiccups can start unexpectedly in various situations, such as when you're startled, nervous, or even for no clear reason. Hiccups occur due to involuntary spasms of the diaphragm, the muscle that separates the chest from the abdomen. When the diaphragm spasms, the lungs contract, and the vocal cords suddenly close, producing the characteristic “hic” sound.

If you often struggle with hiccups, understanding their causes and learning effective ways to stop them can help you deal with them more easily.

---

Causes of Hiccups: Sudden Movements or Emotional Changes Can Trigger Them

Some people get hiccups every time they eat spicy food, such as chili peppers. But that’s not the only trigger. Eating hot or highly seasoned foods, experiencing emotional excitement, sudden temperature changes, drinking carbonated beverages, or even quickly inhaling air can also lead to hiccups.

Eating too quickly or consuming greasy foods in large amounts can also trigger hiccups. That’s why people sometimes joke, “Did I secretly eat something too delicious?” when hiccups start. Additionally, sudden physical activity or emotional stress can also be a cause.

---

Hiccups and Alcohol: Excessive Drinking Can Cause Diaphragmatic Spasms

Drinking too much alcohol can lead to hiccups, sometimes occurring immediately after drinking or even the next day. When you consume large amounts of alcohol, the stomach expands, and the diaphragm experiences spasmodic contractions, resulting in hiccups.

In traditional Eastern medicine, alcohol is considered to have a strong warming and upward-moving energy, which can disrupt the body's balance. This imbalance causes heat to rise externally while the internal system remains cold and damp, leading to hiccups.

There are also historical figures known for experiencing hiccups after drinking. One such example is Henri de Toulouse-Lautrec, a famous late-19th-century French painter known for his artwork depicting Montmartre in Paris. He was a notorious drinker and food enthusiast, eventually spending more time drinking than painting. Sadly, his heavy drinking led to his early death at age 37. His friend, Thadée Natanson, once described him as “constantly laughing while hiccupping, giggling until he was in tears.”

Another historical figure, King George IV of England, also had an infamous episode of hiccups related to alcohol. As a young prince, he lived a reckless and extravagant life, racking up enormous gambling debts. In 1795, at the age of 33, the royal family and Parliament proposed a shocking deal: they would pay off his debts if he married his cousin, Princess Caroline of Brunswick. The forced marriage was doomed from the start, and historical records suggest that George IV arrived at his wedding ceremony completely drunk and hiccupping uncontrollably.

---

Why Do Hiccups Make a Sound?

Hiccups are a common occurrence, yet surprisingly, little research has been conducted on them. They happen when the diaphragm, which separates the chest and abdominal cavities, becomes overly sensitive or is exposed to strong stimuli.

The distinct “hic” sound occurs because the spasmodic contraction of the diaphragm causes the glottis (the space between the vocal cords) to close suddenly, creating a rush of air intake.

In most cases, hiccups disappear within a few minutes. However, if hiccups persist for several weeks, they can lead to complications such as malnutrition or nerve exhaustion. In such cases, it’s essential to seek medical attention to identify any underlying health issues.

---

How to Stop Hiccups: Effective Methods and When to See a Doctor

The basic principle for stopping hiccups is to stimulate the throat and diaphragm to interrupt the spasm. Here are some well-known methods:

• Stimulate the throat: Use a cotton swab or spoon to gently touch the uvula (the small tissue at the back of the throat) or press the back of your tongue with your finger to trigger a gag reflex.
• Drink cold water quickly: The sudden temperature change can help stop hiccups.
• Chew crushed ice: This can have a similar effect to drinking cold water.
• Smell something strong: Inhaling the scent of a strong-smelling object (such as vinegar or essential oils) can sometimes stop hiccups.
• Induce a sneeze: Sneezing can reset the diaphragm’s rhythm.
• Hold your breath: Some people find relief simply by holding their breath for as long as possible.
• Increase oral pressure: Plug your nose and close your mouth to create pressure in the oral cavity.
• Hug your knees to your chest: This posture can help relieve diaphragm spasms.
• Swallow something quickly: Drinking a gulp of water or swallowing a teaspoon of sugar can also help.

One study found that 19 out of 20 participants successfully stopped their hiccups by eating a teaspoon of sugar. The method involved placing coarse sugar, such as granulated sugar or coffee sugar, on the tongue and gently rubbing it against the roof of the mouth for 2–3 minutes until it dissolved.

Hiccups are usually harmless and go away on their own, but they can be annoying and disruptive. Understanding their causes and knowing effective ways to stop them can help you deal with them quickly. If you experience persistent hiccups lasting for weeks, it may indicate an underlying health issue, and you should consult a doctor.

The next time you get hiccups, try one of these methods to stop them and get back to your day with ease!

How to Build an Exercise Habit: 5 Ways to Start Even When You Have No Time

Hello, it’s your health buddy! Let’s feel better together. Today, I’m here to share some symptom insights and helpful tips about How to build an exercise habit. Let’s dive in!

Even though we all know exercise is good for our health, it’s often the first thing we skip when life gets busy. The World Health Organization (WHO) recommends that adults aged 18–64 engage in at least 150 minutes of moderate exercise per week—this means about 20 minutes of exercise per day. However, for those with a tight schedule, even setting aside 20 minutes can feel overwhelming. When you include warm-up and cool-down stretches, exercising for 20 minutes may require even more time.

If you struggle to find time for exercise, here are five ways to make it work.

---

Even 5 Minutes of Movement Is Beneficial

Do you really need at least 20 minutes of exercise to improve your health? A recent article from The New York Times gathered expert opinions on the relationship between exercise duration, intensity, and effectiveness to help busy individuals stay motivated.

According to experts, you don’t necessarily have to meet the full 20-minute mark—if you only have five minutes, use it. Dr. Carol Garber from Columbia University in New York states, “The moment you start exercising, many positive changes begin happening in your body.” Even a short session can benefit mental health by reducing anxiety and improving sleep quality.

---

Exercise Intensity: Keep Your Heart Rate Slightly Elevated

If intense workouts feel too challenging, it's okay to lower the intensity. You don’t need to do high-intensity interval training (HIIT) or take a spin class for your workout to be effective. The New York Times highlights that “any movement that slightly increases your heart rate is beneficial.”

A good rule of thumb is to aim for an exercise intensity that raises your heart rate to 50–70% of your maximum. You can track this using a smartwatch or a fitness device. If you have a chronic illness or specific health concerns, consult a doctor to determine a safe and suitable workout intensity for you.

---

Weight Loss and Exercise: Muscle Gains May Increase Body Weight

If your sole focus is weight loss, you may lose motivation quickly. A 2011 study analyzed 14 research papers on the relationship between exercise and weight loss. The findings showed that people who did at least two hours of aerobic exercise per week lost only about 1.6 kg (3.5 lbs) in six months. This highlights that losing weight through exercise alone—without dietary changes—is challenging.

Strength training, in particular, can lead to weight gain due to increased muscle mass. In a 2018 clinical trial, women who performed high-intensity strength training three times a week for eight weeks gained muscle but saw no change in their overall body weight. Instead of focusing on the number on the scale, The New York Times suggests focusing on the broader health benefits of exercise, such as reducing the risk of heart disease, depression, type 2 diabetes, anxiety, and insomnia while also increasing life expectancy.

---

Planning Your Workouts: Weekend Sessions Can Work Too

If your weekdays are too packed for exercise, you can still reap the benefits by exercising for 150 minutes over the weekend. A study published in July tracked 350,000 healthy American adults over ten years to examine the relationship between exercise habits and health outcomes. The results showed that those who exercised for 150 minutes in one or two weekend sessions had a similar mortality risk to those who spread their workouts throughout the week.

---

Stretching: Not Always Necessary Before and After Exercise

Stretching improves muscle flexibility and increases joint mobility, so it is generally recommended before and after exercise. However, if you are short on time, skipping stretching won’t necessarily harm your workout. Experts say it’s better to move your body even without stretching than to skip exercise entirely because you don’t have time for a full warm-up.

If you don’t have time to sit or lie down for slow muscle relaxation stretches, you can do a quick warm-up by shaking or lightly swinging your arms and legs before starting your workout.

Starting an exercise habit doesn’t mean you have to commit to long workouts every day. Even short bursts of movement can make a difference. Whether it’s a five-minute workout, a weekend exercise session, or a light activity that keeps your heart rate slightly elevated, the key is to find an approach that fits your lifestyle. Focus on overall health benefits rather than just weight loss, and remember—even a little exercise is better than none!