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<p>Many people start their day with a cup of coffee or tea. Both drinks have their own benefits and flavors. But have you ever wondered why coffee feels more filling than tea?</p><h2>The Role of Caffeine</h2><p>Caffeine is a key ingredient in both coffee and tea. It helps wake you up and keeps you alert. However, coffee generally has more caffeine than tea. This higher caffeine content can make you feel fuller for longer.</p><p>When you drink coffee, the caffeine stimulates your nervous system. This can slow down your digestion, making you feel full. Tea, on the other hand, has less caffeine, so it might not have the same effect.</p><figure id="figure-i55tw350vzvm1wc1x4t"><img id="i55tw350vzvm1wc1x4t" src="https://images.unsplash.com/photo-1458819714733-e5ab3d536722?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8Y29mZmVlJTIwY3VwfGVufDB8fHx8MTcyODE0MzU1NXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="coffee cup" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1458819714733-e5ab3d536722?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8Y29mZmVlJTIwY3VwfGVufDB8fHx8MTcyODE0MzU1NXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>The Impact of Acidity makes them feel fuller. The acid in coffee can slow down the emptying of your stomach, prolonging the feeling of fullness.</h2><p>Tea is less acidic, so it may not have the same impact on your stomach. This could be why tea drinkers do not feel as full as coffee drinkers.</p><h2>The Influence of Additives</h2><p>Many people add milk, cream, or sugar to their coffee. These additives can increase the calorie content of your drink. Higher calories can make you feel fuller. Tea drinkers often add less to their drink, which might explain why it feels less filling.</p><p>Even the type of tea you drink can make a difference. For example, chai tea often includes milk and sugar, which can make it more filling than a simple green tea.</p><h2>Personal Preferences</h2><p>Personal preferences also play a role. Some people find the taste and aroma of coffee more satisfying. This sensory satisfaction can make you feel fuller. Tea drinkers might not get the same sensory experience, leading to a less filling feeling.</p><p>In the end, whether coffee or tea feels more filling can depend on many factors. Caffeine, acidity, additives, and personal preferences all play a part. So, the next time you choose your morning drink, consider these factors and see how they affect you.</p><figure id="figure-tvtvjpdq2m1wc21by"><img id="tvtvjpdq2m1wc21by" src="https://images.unsplash.com/photo-1512311734173-51a49c854e78?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8dGVhJTIwY3VwfGVufDB8fHx8MTcyODE0MzU2MHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="tea cup" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1512311734173-51a49c854e78?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxOXx8dGVhJTIwY3VwfGVufDB8fHx8MTcyODE0MzU2MHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Stay ahead, ensuring you never miss an opportunity to prioritize your health and well-being by joining our newsletters by <a data-mce-href="https://thrivecoach.link/464f0f" href="https://thrivecoach.link/464f0f" target="_blank" rel="noopener" data-mce-selected="inline-boundary"><strong>CLICKING HERE</strong></a> they feature;</p><p>*Tailored Fitness Tips Just for You<br>*Early Access to Class Schedules &amp; Events<br>*Exclusive Deals &amp; Wellness Insight<br>*Be the first to know about new class times, special workshops, and exciting fitness events!&nbsp;</p>

Coffee vs. Tea: Why Does Coffee Feel More Filling?

<h2>Why Diet Cola Feels More Filling Than Water</h2><p>Many people notice that drinking diet cola makes them feel fuller than drinking water. This sensation can be surprising. Let's explore why this happens.</p><h3>Carbonation and Fullness</h3><p>One reason diet cola feels more filling is because of the carbonation. The bubbles in carbonated drinks can create a feeling of fullness in the stomach. This is because the gas expands, taking up space in your stomach.</p><figure id="figure-7a6rak05cnm1wbo8ue"><img id="7a6rak05cnm1wbo8ue" src="https://images.unsplash.com/photo-1614379514855-38fd48f15bf9?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8Y2FyYm9uYXRlZCUyMGRyaW5rfGVufDB8fHx8MTcyODE0MjkxN3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="carbonated drink" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1614379514855-38fd48f15bf9?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNnx8Y2FyYm9uYXRlZCUyMGRyaW5rfGVufDB8fHx8MTcyODE0MjkxN3ww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>This is why you might not feel as full after drinking water.</p><h3>Artificial Sweeteners</h3><p>Diet cola contains artificial sweeteners. These sweeteners can trick your brain into thinking you have consumed something substantial. Your body responds to the sweet taste, even though the drink has no calories.</p><p>Water, on the other hand, has no taste. It doesn't trigger the same response in your brain. This is another reason why diet cola might feel more filling.</p><h3>Psychological Factors</h3><p>There is also a psychological aspect to consider. Many people associate diet cola with a meal or snack. This association can make you feel fuller when you drink it. Your brain connects the drink with eating, enhancing the feeling of fullness.</p><p>Water is often seen as a neutral drink. People usually drink it to stay hydrated, not to feel full. This difference in perception can influence how full you feel after drinking each one.</p><h3>Practical Tips</h3><p>If you want to feel fuller without consuming extra calories, diet cola can be a helpful option. However, it's important to remember that water is essential for hydration. Try to balance your intake of both drinks.</p><figure id="figure-yoqvii1ftbm1wboamt"><img id="yoqvii1ftbm1wboamt" src="https://images.unsplash.com/photo-1539805015143-9f78208ec73f?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMHx8aHlkcmF0aW9uJTIwdGlwc3xlbnwwfHx8fDE3MjgxNDI5MTl8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="hydration tips" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1539805015143-9f78208ec73f?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxMHx8aHlkcmF0aW9uJTIwdGlwc3xlbnwwfHx8fDE3MjgxNDI5MTl8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><ul><li>Alternate between water and diet cola.</li><li>Include water-rich foods in your diet, like fruits and vegetables.</li></ul><p><br></p><p>By understanding why diet cola feels more filling, you can make better choices for your hydration and fullness needs. Remember to listen to your body and enjoy a balanced approach to drinking.</p><p><br data-mce-bogus="1"></p><p>Stay ahead, ensuring you never miss an opportunity to prioritize your health and well-being by joining our newsletters by <a data-mce-href="https://thrivecoach.link/464f0f" href="https://thrivecoach.link/464f0f" target="_blank" rel="noopener"><strong>CLICKING HERE</strong> ﻿</a>they feature; </p><ul><li>Tailored Fitness Tips Just for You </li><li>Early Access to Class Schedules &amp; Events </li><li>Exclusive Deals &amp; Wellness Insight</li><li>Be the first to know about new class times, special workshops, and exciting fitness events! </li></ul><p><a data-mce-href="https://thrivecoach.link/464f0f" href="https://thrivecoach.link/464f0f" target="_blank" rel="noopener"></a><br><br></p><p><br></p>

Why Diet Cola Feels More Filling Than Water

<h2>Understanding Menopause</h2><p>Menopause is a natural phase in a woman's life. It marks the end of menstrual cycles. Most women experience menopause in their late 40s or early 50s. However, symptoms can start as early as 35.</p><p>During menopause, hormone levels change. This can lead to various physical and emotional symptoms. One common symptom is joint pain.</p><figure id="figure-qbns7gcplym1w1h6ll"><img id="qbns7gcplym1w1h6ll" src="https://images.unsplash.com/photo-1590650046871-92c887180603?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNXx8bWVub3BhdXNlLXdvbWVufGVufDB8fHx8MTcyODEyNTc5MXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="menopause-women" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1590650046871-92c887180603?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNXx8bWVub3BhdXNlLXdvbWVufGVufDB8fHx8MTcyODEyNTc5MXww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><p>Less estrogen can lead to increased inflammation and pain.</p><p>Women may notice pain in their knees, shoulders, or hands. This can affect daily activities and quality of life.</p><h3>Managing Joint Pain</h3><p>There are several ways to manage joint pain during menopause. Here are some tips:</p><ul><li>Maintain a healthy weight to reduce pressure on joints.</li><li>Engage in regular exercise to keep joints flexible.</li><li>Eat a balanced diet rich in omega-3 fatty acids.</li></ul><figure id="figure-gdypccgnsgm1w1h7uw"><img id="gdypccgnsgm1w1h7uw" src="https://images.unsplash.com/photo-1533537841959-705741f3d3a5?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8am9pbnQtcGFpbnxlbnwwfHx8fDE3MjgxMjU3OTJ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="joint-pain" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1533537841959-705741f3d3a5?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyMHx8am9pbnQtcGFpbnxlbnwwfHx8fDE3MjgxMjU3OTJ8MA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Dietary Considerations</h3><p>Diet can also impact joint health. Foods rich in omega-3 fatty acids, like fish and flaxseeds, can help reduce inflammation. Incorporating these into your diet may ease joint pain.</p><p>Staying hydrated is also important. Water helps keep joints lubricated and functioning well.</p><figure id="figure-32nchkd2nm1w1h905"><img id="32nchkd2nm1w1h905" src="https://images.unsplash.com/photo-1543362906-acfc16c67564?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyN3x8aGVhbHRoeS1mb29kfGVufDB8fHx8MTcyODEyNTc5NHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="healthy-food" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1543362906-acfc16c67564?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyN3x8aGVhbHRoeS1mb29kfGVufDB8fHx8MTcyODEyNTc5NHww&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h3>Regular check-ups can also help monitor changes and address any concerns early.</h3><h3>Conclusion</h3><p>Understanding menopause and its impact on joint health is essential. By taking proactive steps, women can manage symptoms effectively. Maintaining a healthy lifestyle can make this transition smoother and more comfortable.</p><p>To Join our FREE facebook group with more wellness content for Ladies 35+ click here: https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/</p>

Understanding Menopause and Joint Pain in Women Over 35

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<p>Many people experience increased joint pain from inflammation at night. Understanding why this happens can help manage symptoms better.</p><h2>Circadian Rhythms and Inflammation</h2><p>Our bodies follow a natural cycle called circadian rhythms. These rhythms influence various bodily functions, including inflammation. At night, the body may produce more inflammatory chemicals, which can increase pain.</p><p>Studies show that the levels of certain inflammatory markers peak during the night. This can make joint pain feel worse when you are trying to sleep.</p><h2>Reduced Distractions and Sensitivity</h2><p>During the day, activities and distractions can take your mind off the pain. At night, the lack of distractions can make you more aware of the discomfort in your joints.</p><p>Increased sensitivity to pain at night is common. When you lie down to rest, you may notice the pain more because you are not focused on other tasks.</p><h2>Position and Pressure</h2><p>The way you sleep can also impact joint pain. Certain positions may put more pressure on inflamed joints, causing pain to worsen.</p><p>Finding a comfortable sleeping position is crucial. You might need to use pillows to support your joints and reduce pressure.</p><h2>Lack of Movement</h2><p>Movement helps keep joints flexible and reduces stiffness. At night, when you are not moving, joints can become stiff and painful.</p><p>Gentle stretching before bed can help. This can keep your joints more flexible and reduce pain during the night.</p><h2>Managing Nighttime Joint Pain</h2><p>There are several ways to manage joint pain at night:</p><ul><li>Maintain a regular sleep schedule to support your circadian rhythms.</li><li>Use pillows to find a comfortable sleeping position.</li><li>Do gentle stretching exercises before bed.</li><li>Consider using a warm compress to relax your joints.</li></ul><p>If nighttime joint pain persists, it is important to consult a healthcare professional. They can provide personalized advice and treatment options.</p><p>Understanding why joint pain worsens at night can help you take steps to manage it. By making small changes, you can improve your sleep and reduce </p><p>To Join our FREE facebook group with more wellness content for Ladies 35+ <a data-mce-href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" href="https://www.facebook.com/groups/sevenoaksdancefitnessyoga.co.uk/" target="_blank" rel="noopener" data-mce-selected="inline-boundary">click here:﻿</a><br data-mce-bogus="1"></p>

Effects of Inflammation on Joint Pain at Night

<h2>Introduction to Gentle Years Chair Yoga</h2><p>Gentle Years Chair Yoga is a form of yoga designed for women aged 65 and above. It focuses on enhancing well-being through gentle movements and poses. This practice is accessible and beneficial for those who may have limited mobility or balance issues.</p><figure id="figure-03fx6u8lqm1vgk846"><img id="03fx6u8lqm1vgk846" src="https://media.gettyimages.com/id/1809360260/photo/smiling-beautiful-senior-woman-health-instructor-doing-chair-exercises.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=d3YRiABbbJads_VTrP6jSNp1QMNOp-cqzPCIrRc07dA=" alt="Smiling beautiful senior woman health instructor doing chair exercises" title="Smiling beautiful senior woman health instructor doing chair exercises" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1809360260/photo/smiling-beautiful-senior-woman-health-instructor-doing-chair-exercises.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=d3YRiABbbJads_VTrP6jSNp1QMNOp-cqzPCIrRc07dA=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>mood and mental clarity. These benefits contribute to a better quality of life.</p><h3>Getting Started with Chair Yoga</h3><p>Starting chair yoga is simple. You only need a sturdy chair and comfortable clothing. Many classes are available online or in community centers. These classes are led by experienced instructors who guide you through the poses.</p><figure id="figure-hkxu3w3nr5m1vgk99g"><img id="hkxu3w3nr5m1vgk99g" src="https://media.gettyimages.com/id/838221266/photo/teacher-and-active-senior-women-doing-yoga-class-on-chairs.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=IiF5hUzhXG9TsNhDqCnZNhvEyhAyVEU1KGcYHSOcnO0=" alt="Teacher and active senior women doing yoga class on chairs" title="Teacher and active senior women doing yoga class on chairs" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/838221266/photo/teacher-and-active-senior-women-doing-yoga-class-on-chairs.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=IiF5hUzhXG9TsNhDqCnZNhvEyhAyVEU1KGcYHSOcnO0=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>Sit tall with feet flat on the ground.</p><ul><li>Seated Forward Bend: Gently lean forward, reaching for your toes.</li><li>Seated Twist: Twist your torso gently to each side.</li></ul><p><br></p><p>These poses help improve posture and flexibility. They also promote relaxation and focus.</p><figure id="figure-pvvrtwcazcm1vgka8x"><img id="pvvrtwcazcm1vgka8x" src="https://media.gettyimages.com/id/960844152/photo/exercising-old-woman-at-gym.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ZM3pne_6jALcgVC7fajMy2YoJp3y_4y1pnIsVK_G04E=" alt="Exercising old woman at gym" title="Exercising old woman at gym" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/960844152/photo/exercising-old-woman-at-gym.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ZM3pne_6jALcgVC7fajMy2YoJp3y_4y1pnIsVK_G04E=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><p>Practicing a few minutes a day can make a difference.</p><p>Consider joining a local class. This provides social interaction and support. It also ensures you are practicing poses correctly.</p><h3>Conclusion</h3><p>Gentle Years Chair Yoga is a valuable practice for women 65 and older. It offers physical and mental health benefits. The practice is accessible and easy to incorporate into daily life. By starting chair yoga, women can enhance their well-being and enjoy a better quality of life.</p><p>To join our Gentle Years Chair Yoga on Tuesdays 12.30pm in Farningham click <a data-mce-href="https://sevenoaksdancefitnessyoga.co.uk/prices" href="https://sevenoaksdancefitnessyoga.co.uk/prices" target="_blank" rel="noopener" data-mce-selected="inline-boundary">HERE</a><br data-mce-bogus="1"></p>

Gentle Years Chair Yoga: Enhancing Well-being for Women 65+

Runner woman having suffering from waist pain after doing hard workout.

<h2>Understanding Hip Pain</h2><p>Hip pain can affect your daily life. It can limit your movements and make simple tasks difficult. Many people experience hip pain due to various reasons like arthritis, injuries, or overuse.</p><p>Exercise can help reduce hip pain. It strengthens the muscles around the hip and improves flexibility. Here, we will discuss effective exercise routines to alleviate hip pain.</p><figure id="figure-jc2yxwkehpm1v91owq"><img id="jc2yxwkehpm1v91owq" src="https://images.unsplash.com/photo-1520013983471-88b49beec4ed?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8aGlwJTIwZXhlcmNpc2V8ZW58MHx8fHwxNzI4MDc4MDM5fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="hip exercise" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1520013983471-88b49beec4ed?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwxNXx8aGlwJTIwZXhlcmNpc2V8ZW58MHx8fHwxNzI4MDc4MDM5fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Warm-Up Exercises.&nbsp;</h2><h2>A good warm-up increases blood flow to the muscles and improves range of motion.</h2><h3>Simple Warm-Up Exercises</h3><p>Start with light cardio exercises like walking or cycling for 5-10 minutes. Follow this with dynamic stretches such as leg swings and hip circles. These exercises will help loosen up your hip muscles.</p><h2>Strengthening Exercises</h2><h3>Bridge Exercise</h3><p>The bridge exercise strengthens the glutes and lower back muscles. Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling, hold for a few seconds, and then lower them back down. Repeat this 10-15 times.</p><figure id="figure-94d8d8sxum1v94qrq"><img id="94d8d8sxum1v94qrq" src="https://media.gettyimages.com/id/1307916124/photo/attractive-blonde-woman-in-sports-beige-leggings-and-tank-top-practicing-yoga-doing-glute.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=jsqMu_8BXivnAB4P5GG69BMl5xnunXl6L9tISR8qtzI=" alt="Attractive blonde woman in sports beige leggings and tank top, practicing yoga, doing Glute bridge exercise, dvi pada pithasana pose, home workout" title="Attractive blonde woman in sports beige leggings and tank top, practicing yoga, doing Glute bridge exercise, dvi pada pithasana pose, home workout" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1307916124/photo/attractive-blonde-woman-in-sports-beige-leggings-and-tank-top-practicing-yoga-doing-glute.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=jsqMu_8BXivnAB4P5GG69BMl5xnunXl6L9tISR8qtzI=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Clamshell Exercise</h3><p>The clamshell exercise targets the hip abductors. Lie on your side with your knees bent. Keep your feet together and lift your top knee while keeping your hips stable. Lower your knee back down and repeat 10-15 times on each side.</p><figure id="figure-adyd4abprsm1v91r9n"><img id="adyd4abprsm1v91r9n" src="https://media.gettyimages.com/id/1343609275/photo/woman-using-resistance-band-while-training-at-home.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ONJ9WgmlmuNXQ0Sf22oql8bCRNlCgM72tMpSFQFUXrQ=" alt="Woman using resistance band while training at home" title="Woman using resistance band while training at home" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="null" data-positiony="null" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1343609275/photo/woman-using-resistance-band-while-training-at-home.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=ONJ9WgmlmuNXQ0Sf22oql8bCRNlCgM72tMpSFQFUXrQ=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h3>Pigeon Pose</h3><p>The pigeon pose is a yoga stretch that targets the hip rotators. Start on all fours and bring one knee forward, placing it behind your wrist. Extend the other leg back and lower your hips towards the floor. Hold the stretch for 20-30 seconds on each side.</p><figure id="figure-9lw3sfnptm1v97539"><img id="9lw3sfnptm1v97539" src="https://media.gettyimages.com/id/1497995119/photo/group-of-sporty-women-practicing-various-yoga-positions-during-training-indoors-focus-on.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=flMR5rarLNLb6FYHp2KN905BbpiwaM8ckoVXAzsemBM=" alt="Group of sporty women practicing various yoga positions during training indoors. Focus on young calm female" title="Group of sporty women practicing various yoga positions during training indoors. Focus on young calm female" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9; object-position: center center;" data-corners="default" data-aspect="16:9" data-caption="" data-positionx="undefined" data-positiony="undefined" data-fullwidth="false" data-mce-src="https://media.gettyimages.com/id/1497995119/photo/group-of-sporty-women-practicing-various-yoga-positions-during-training-indoors-focus-on.jpg?b=1&amp;s=2048x2048&amp;w=0&amp;k=20&amp;c=flMR5rarLNLb6FYHp2KN905BbpiwaM8ckoVXAzsemBM=" data-mce-style="aspect-ratio: 16/9; object-position: center center;"></figure><h2>Cool-Down Exercises</h2><h3>Importance of Cooling Down</h3><p>Cooling down after exercise helps your muscles recover. It reduces muscle soreness and prevents stiffness. A proper cool-down includes light cardio and static stretching.</p><h3>Simple Cool-Down Exercises</h3><p>End your routine with 5-10 minutes of light walking or cycling. Follow this with static stretches like the hamstring stretch and quadriceps stretch. Hold each stretch for 20-30 seconds.</p><figure id="figure-0fj21gsfm8m1v91u1y"><img id="0fj21gsfm8m1v91u1y" src="https://images.unsplash.com/photo-1543988675-e050c7db2a21?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNHx8Y29vbCUyMGRvd258ZW58MHx8fHwxNzI4MDc4MDQ2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" alt="cool down" class="object-cover bg-gray-100 rounded-sm md:rounded-md lg:rounded-lg" style="aspect-ratio: 16/9;" data-mce-src="https://images.unsplash.com/photo-1543988675-e050c7db2a21?crop=entropy&amp;cs=tinysrgb&amp;fit=max&amp;fm=jpg&amp;ixid=M3wyNjI5NjF8MHwxfHNlYXJjaHwyNHx8Y29vbCUyMGRvd258ZW58MHx8fHwxNzI4MDc4MDQ2fDA&amp;ixlib=rb-4.0.3&amp;q=80&amp;w=1080" data-mce-style="aspect-ratio: 16/9;"></figure><h2>Conclusion</h2><h2>Consistency is key. Perform these exercises regularly for the best results.</h2><p>If your hip pain persists, consult a healthcare professional. They can provide personalized advice and treatment options.</p><p>To join our community of ladies 35+ embracing fitness and wellbeing join <a data-mce-href="https://sevenoaksdancefitnessyoga.co.uk/prices" href="https://sevenoaksdancefitnessyoga.co.uk/prices" target="_blank" rel="noopener">here</a><br data-mce-bogus="1"></p>

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