Best Exercises for Upper Body: A Balanced Plan Beyond Push-Ups
A balanced upper-body routine pairs pushing moves (push-ups, presses) with an equal amount of pulling (rows, pull-downs), plus overhead and arm work, trained two…
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Fitness & Movement
Explore Fitness & Movement at Acibadem International — experienced specialists, internationally accredited hospitals and dedicated multilingual support for patients from around the world.
Glute Bridge: The Underrated Exercise Your Back Will Thank You For
A glute bridge is a floor exercise in which you lie on your back with knees bent and lift your hips by squeezing your…
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Hip Flexor Stretch: Undo the Sitting Your Hips Remember
A hip flexor stretch lengthens the muscles that lift your thigh toward your chest — mainly the iliopsoas and rectus femoris — which often…
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Sciatica Stretches: Evidence-Based Relief for the Nerve That Runs Deep
Gentle stretching can ease sciatica pain for many people by reducing pressure and irritation around the sciatic nerve, though it does not cure the…
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How to Stretch Hamstrings: Releasing the Tightest Muscles You Own
To stretch hamstrings safely, warm up first, then hinge at the hips with a straight back — lying on your back with a strap,…
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How to Get Rid of a Headache: Evidence-Ranked Relief, Step by Step
To ease most headaches, drink one to two glasses of water, step away from screens, and rest briefly in a quiet, dim room. A…
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Tai Chi Walking: Why the Slow-Motion Walk Is Everywhere Right Now
Tai chi walking is a slow, deliberate walking practice drawn from tai chi that trains balance, leg strength, and body awareness by shifting your…
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Lower Back Stretches: A Gentle Routine for Tight, Tired Backs
Gentle lower back stretches — such as knees-to-chest, child's pose, cat-cow, and a figure-four hip stretch — can ease tightness when held 20 to…
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How to Calculate Your BMR by Hand — and What the Number Actually Changes
To calculate your BMR by hand, use the Mifflin-St Jeor equation: multiply your weight in kilograms by 10, add 6.25 times your height in…
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Best Exercises for Brain Health: What Movement Does Above the Neck
Aerobic exercise — brisk walking, cycling, swimming, or dancing — has the strongest evidence for supporting brain health. Around 150 minutes of moderate activity…
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Grip Strength: Why Scientists Call It a Window Into How You Are Aging
Grip strength — the force your hand produces when squeezing — is one of the most studied markers of overall aging. Large studies, including…
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Pelvic Floor Exercises: The Invisible Muscles Worth Training at Every Age
Pelvic floor exercises strengthen the sling of muscle that supports the bladder, bowel, and reproductive organs. To do one, gently squeeze and lift the…
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What Are the Benefits of Walking? What the Big Studies Keep Finding
Large studies consistently link regular walking with a lower risk of heart disease, type 2 diabetes, and early death, plus steadier blood sugar, better…
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Best Exercises for Heart Health: What Cardiologists Actually Recommend
The strongest evidence supports moderate aerobic exercise — brisk walking, cycling, swimming — for at least 150 minutes a week, plus muscle-strengthening activity on…
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Core Exercises: The 12 Moves That Actually Build a Stable Middle
The core exercises with the strongest evidence train your trunk to resist movement rather than create it: planks, side planks, bird dogs, dead bugs,…
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Chair Yoga: Real Yoga for People Who Cannot Get on the Floor
Chair yoga is a legitimate, evidence-supported form of yoga that adapts poses, breathing, and stretches to a seated position, or uses a chair for…
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Carpal Tunnel Exercises: What Helps Tingling Hands at the Keyboard
Gentle nerve-gliding and tendon-gliding exercises, plus brief wrist stretches repeated several times a day, can ease mild to moderate carpal tunnel tingling by helping…
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How Long Does It Take to Walk 10,000 Steps? And Whether You Need To
At an average pace of about 100 steps per minute, walking 10,000 steps takes roughly 1 hour and 40 minutes. A brisk walker may…
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