Fitness | Urban News Now

Breaking the Silence: Dr. John Lipman Exposes the Truth About Fibroids and Black Women’s Health

The Urban News — Sat, 17 May 2025 13:51:19 +0000

In this exclusive interview, we speak with Dr. John Lipman, Founder & Medical Director of Atlanta Fibroid Center, about uterine fibroids-a condition affecting 30 million American women, including 80% of African-American women. Dr. Lipman discusses Uterine Fibroid Embolization (UFE), a revolutionary non-surgical alternative to hysterectomy that’s changing lives.

Q1: You mention that uterine fibroids affect 30 million women in the US, with 80% of African-American women developing them. Why do you think such a prevalent condition receives so little public attention?

Many hospitals and Gynecologists in particular, rely on the income generated from performing hysterectomy surgery. Therefore, the thought of replacing the second most common surgery performed in the United States is very threatening. Numerous studies have shown that most Gynecologists fail to mention UFE as a treatment option for women suffering with fibroids and steer patients into the operating rooms across the country. Hysterectomy is the 2nd most common surgery performed in the US, and is most commonly performed for fibroids. UFE is an outpatient, nonsurgical treatment option which has been available for almost 30 years. It is proven safe and effective and was endorsed with the highest level of medical evidence (Level A) by the American College of Obstetrics & Gynecology (ACOG) 17 years ago. Women are entitled to know all of their treatment options; not just the surgical ones. Gynecologists have done a poor job informing their patients of the UFE procedure and are largely responsible for the lack of awareness in women of color who disproportionately suffer with fibroids. Pharmaceutical companies also play a role, as a number of them have a lot invested in medical treatment options (exs. hormonal medications) which have been largely ineffective in the treatment of fibroids. These medications can actually stimulate fibroids to grow more rapidly than they otherwise would. This accelerated growth can overwhelm any benefit gained by the medication and prompt the Gynecologist to recommend surgery.

Q2: Many of our readers may be suffering in silence with symptoms like heavy bleeding and pelvic pain. At what point should women seek medical help for potential fibroids?

African-American women’s understanding about fibroids are often rooted in the tragic history of mistreatment of their ancestors through unnecessary surgery and sterilization (often referred to as “Mississippi appendectomy”). This plays a significant role in the delay to seek medical care, which results in needless suffering for women with symptomatic fibroids. There are a number of symptoms that women with symptomatic fibroids can suffer from. The three most common are: heavy menstrual bleeding, pelvic pain and pressure, and increased urinary frequency/nocturia (waking up at night to pee). Sometimes women who have heavy periods do not recognize that it is too heavy largely because they have been bleeding like that for a long time. It is astounding what women will endure before seeking medical help. In some cases, women will report these heavy periods to their doctor but these symptoms may be dismissed. I’ve heard women being told these heavy periods are just their lot in life or that they are just a heavy bleeder (just like their mother who suffered with fibroids). The bottom line is, if your symptoms are interfering with your quality of life in any way it deserves a consultation with a healthcare provider. If your provider believes the symptoms are due to fibroids, often the next step is to obtain a pelvic ultrasound to confirm the diagnosis.

Q3: Your article states that African-American women tend to get fibroids earlier, with more numerous and larger fibroids. What factors contribute to this disparity, and how can women be proactive about their care?

There are a number of factors that contribute to the disproportionate suffering these fibroids have on women of color. Some of these factors are out of one’s control, and some, are controllable or even avoidable. There is a genetic predisposition in certain African-American families to develop fibroids. Some of this has to do with the unfortunate truth that despite the prevalence and negative impact fibroids have on our society, we don’t know where they come from due to a severe lack of uterine fibroid research funding. However, once fibroids are present, they grow with hormonal stimulation; particularly estrogen. That’s why they can grow rapidly during pregnancy, and why they are no longer an issue for most women once they are in menopause. Estrogen is stored and produced in body fat. African-American women in general have more body fat than other races. Therefore, one proactive strategy would be to exercise, lose excess body fat, and make healthier food choices. There are a number of hormone rich foods (exs. red meat, nonorganic chicken, dairy) that one can cut down on/eliminate. Eating more colored fruits and vegetables is also helpful. They contain flavonoids which block an important enzyme in estrogen production. Lastly, one often overlooked factor is vitamin D. Vitamin D is a powerful growth inhibitor of fibroids. In fact, if you have a normal vitamin D level you are much less likely to suffer with fibroids. Unfortunately, only 10% of African-American women have a normal vitamin D level. This should be part of every woman of color’s yearly check up with supplementation as needed.

Q4: You describe some women experiencing “blood pouring down their legs” or “passing fist-sized blood clots.” How do these severe symptoms impact women’s daily lives, careers, and mental health?

The symptoms from fibroids can be absolutely devastating to these women. While rarely causing death, it can make one’s life absolutely miserable. The heavy periods cause a progressive loss of iron and hemoglobin from the body (i.e. chronic iron deficiency anemia). Hemoglobin carries oxygen in the blood, and therefore, these women often get extremely tired, weak, and easily fatigued. This can cause the heart to work harder, beat faster (i.e. palpitations, tachycardia), get migraine-like headaches, and even cause them to chew/crave ice (or even inedible things like kaolin (clay), chalk, baby powder, corn starch, etc.).

There is also a significant mental aspect to their suffering. Imagine the thought of having to endure these horrible periods each and every month. While battling fibroids, working women of color have had to contend with near-perfect attendance, exemplary work performance, while at the same time trying to maintain a reasonable work-life balance. African-American women often feel not only a sense of responsibility to themselves, but also for women who may be employed after them. This is particularly true if it is at a job that is underrepresented by minority employees. How will they be respected by their male counterparts if they call out repeatedly, or ask others to cover for them, or go home unexpectedly despite the ravages of their periods?

Q5: Can you explain in simple terms how Uterine Fibroid Embolization works and why it’s a game-changer compared to hysterectomy?

UFE is an absolute game-changer for woman. It is much safer than surgery. The complication rate is significantly higher for surgery; not only in terms frequency (how often) but also severity. UFE is much less invasive than surgery. UFE patients are discharged with just a bandaid at the top of the right leg (or left wrist). The recovery is much shorter than surgery: 5-7 days versus 6-8 weeks or more with surgery. Most importantly and often under appreciated by Gynecologists is the fact that with UFE a woman gets to keep her uterus (even have children afterwards). UFE is an outpatient, 30 minute procedure. It works by cutting of the blood supply to all of the fibroids in the uterus. The uterine artery branches like a tree getting progressively smaller branches as you travel out to the periphery. The fibroids are the “leaves of the tree” and these small, peripherally located branches can be plugged up with tiny particles injected inside a spaghetti-sized catheter placed in the main trunk of the uterine artery on each side of the uterus. The uterus stays alive (and fertility remains intact) but all of the fibroids die. As they die, the fibroids begin to soften and shrink causing a woman’s symptoms to fade away.

Q6: Many of our readers may have been told hysterectomy is their only option. What should women ask their doctors if they’re interested in UFE instead?

Roughly 30 million women in the United States currently suffer with fibroids. Many of these women suffer in silence with these miserable symptoms. A study from the Mayo Clinic in the Journal of Women’s Health showed that the average time to treatment for women suffering with fibroids was 3 ½ years with close to 25% waiting 5 years or more. The reason: they didn’t want surgery and they weren’t told about UFE. UFE is performed by Interventional Radiologists. These are medical doctors trained in minimally invasive procedures all over the body. Every woman that is suffering with fibroids should insist on getting a second opinion from an Interventional Radiologist who is experienced in UFE. Most patients will not need a referral and can come directly to an Interventional Radiologist once the fibroid diagnosis is made.

Q7: You mention that hysterectomy can lead to depression, loss of sexual desire, and other consequences. How does preserving the uterus through UFE impact a woman’s quality of life?

The most common reason hysterectomy is performed is for uterine fibroids. The average age at the time of hysterectomy is <40 years; many of these women are even <30 years. Despite what many Gynecologists tell their patients, losing their uterus; particularly at such a young age can have significant consequences for these women. Women are often told that if they are not interested in fertility, they no longer need their uterus. This statement is absurd. Many post-hysterectomy women struggle psychologically, like a man being castrated. Many will suffer sexually; with loss of libido or loss of orgasm ability. There is a significant amount of bone loss after hysterectomy. Urinary leaking is another problem that many of these women face. Don’t believe it? Next time you’re at the store where adult diapers are sold, check to see who is on the package. Grandpa? Grandma? Nope, it’ll be a young woman of color. Why? Because that’s the target market for adult diapers. Young, African-American women who’ve undergone the second most common surgical procedure performed in the US to remove an enlarged, fibroid-filled uterus. Surgically removing this pregnant sized uterus out of the pelvis weakens the pelvic floor muscles resulting in urinary leaking and the need for diapers. There are also cardiovascular effects with increased risk of high blood pressure, heart attack, and stroke in women who have undergone hysterectomy; particularly those less than 50 years of age. The bottom line is that hysterectomy for benign fibroid tumors is completely unnecessary. UFE is a much better solution, but unfortunately most women never hear about this amazing, transformational procedure.

Q8: The recovery time difference is striking-one week for UFE versus two months for hysterectomy. What can women expect during that week of recovery after UFE?

UFE patients are typically discharged on the day of the procedure. For that afternoon and evening of the procedure, the patients are resting in bed or on the couch. The following morning, the patient is completely ambulatory and able to care for herself completely. The most pain/discomfort is felt in the first 24 hours or so but patients typically receive an oral narcotic and an oral nonsteroidal anti-inflammatory medication (i.e. prescription strength ibuprofen) which will usually manage this very effectively.

Q9: You compare fibroid research funding ($18 million) to cystic fibrosis ($94 million), highlighting a stark disparity. How can women advocate for more equitable research funding?

Underfunding of fibroid research reflects broader, systemic health inequities in our healthcare system. Women of color have been significantly underrepresented in clinical research; even with conditions that disproportionately affect them like fibroids. There is an immediate need to increase research funding for fibroids. The first place to start is to increase awareness of uterine fibroids and the UFE procedure. This awareness can take many forms with social media, tv/radio/print media, blogs, podcasts, webinars, community events all of which can help amplify the message. There will have to be involvement with policymakers to increase funding at the NIH and CDC. Supporting the Stephanie Tubbs Jones Uterine Fibroid Research & Education Act would be a great first step. Working with advocacy groups like the Society of Women’s Health Research, Center for Black Women’s Wellness, and the Free From Fibroids Foundation can help elevate this important discussion.

Q10: Celebrities like Cynthia Bailey and Porsha Williams have spoken about their UFE experiences. How important is it for public figures to share these stories?

When public figures share their stories and struggle with uterine fibroids it is helpful, as many people are completely unaware of uterine fibroids or the UFE procedure. This is particularly helpful when public figures like Dr. Condoleezza Rice, Cynthia Bailey, or Porsha Williams who have undergone UFE share their success stories. It provides important validation as women may be initially skeptical due to not being provided this option by their Gynecologist.

Q11: You draw parallels to the Tuskegee Experiment when discussing the lack of information about UFE. How can women of color advocate for themselves in a healthcare system with this history?

Women of color often face barriers in healthcare. Advocating for oneself requires preparation, assertiveness, and support. With respect to fibroids, educate yourself on the condition and document your medical history. Speak with your Gynecologist about your particular symptoms and make sure you are told about all of the available treatment options (i.e. not just the surgical ones that the Gynecologist performs). Bring a list of questions and any concerns that you have. If your concerns are dismissed or ignored, seek out another physician. Ideally, it is best to bring someone with you to your appointment to help support and even advocate for you if necessary. For women suffering with fibroids, insist on a second opinion from an experienced Interventional Radiologist who performs UFE.

Q12: For women reading this who suspect they have fibroids, what are the first steps they should take toward getting proper treatment?

For women suffering with uterine fibroids, a Gynecologist or other Primary Care physician (exs. Family physician, Internist) is typically the first point of contact. While these physicians are the gatekeepers of women’s health, they can refer women suffering with fibroids to other specialists like Interventional Radiologists as they are the physicians that perform the UFE procedure.

Dr. Lipman is the Founder & Medical Director of the Atlanta Fibroid Center (ATLii.com); a state of the art medical facility that specializes in the nonsurgical treatment of uterine fibroids and has cared for women from throughout the world. He is an Adjunct Clinical Assistant Professor in the Department of Obstetrics & Gynecology at Morehouse School of Medicine.

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These four simple movement hacks can help you manage back pain

UNN Feed — Tue, 25 Feb 2025 09:52:38 +0000

Jennifer Aniston’s trainer, Dani Coleman, swears by mobility exercises—and she says we should too. I agree, but sometimes it can be hard to know where to start. There are so many moves that mobilize our bodies and relieve muscle tension that it’s difficult to choose.

To make things a little easier, trainer Michael Dean has shared a four-move routine that targets some common problem areas: the back, hips and knees. According to Dean, these stretches can also relieve sciatica. Scroll down to see how to do them.

How to do the mobility stretches

Dean recommends dedicating just a few minutes a day to these exercises to improve mobility and manage discomfort.

Benefits of mobility exercises

Mobility refers to how far your body can comfortably move through a range of motion. Incorporating mobility training nto your week can enhance your flexibility and make moving feel a little easier. Taking regular mobility breaks from your desk might help you avoid aches and pains at the end of the day, too.

Flexibility may also be associated with longevity. A study in the Scandinavian Journal of Medicine and Science in Sports found a correlation between physical flexibility and reduced mortality rates in middle-aged men and women. Other research also suggests that mobility is linked to better cardiovascular health.

Pairing your mobility session with gentle breath awareness can double as a stress-busting session—perfect for winding down after a hectic day.

If you’d like a longer routine that can boost your mobility, try doing these yoga stretches for beginners or this morning yoga flow.

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When I’m stuck at my desk all day I use this resistance band routine to relieve pain instantly—it only takes one minute

UNN Feed — Tue, 25 Feb 2025 01:52:04 +0000

Whether I’m heading to the gym, office or packing for vacation, there’s one piece of fitness equipment that goes everywhere with me: a lightweight long-loop resistance band. Over the years I’ve refined a quick mobility routine using this simple, low-cost kit that I recommend to anyone who will listen.

Originally, I used the routine as a warm-up to improve mobility in my shoulders and chest before push-ups or bench presses. But I soon realized its restorative effect is just as welcome at work when feeling tight after spending hours hunched over at my desk.

Now, this resistance band sequence is a regular part of my day to relieve tension in my chest, shoulders, neck and upper back, and I also use it with my PT clients at the start of every upper-body workout.

The best bit? It takes just one minute. Here’s how it works.

How to perform my resistance band mobility routine

I prefer to use a long-loop band because you can double up for extra resistance but one with handles works well too—just maintain tension in the band throughout the move, and ensure the movements are smooth and controlled.

Theraband Resistance Band

The lightest long-looped resistance band from trusted brand Theraband is just $15 on Amazon.

Perform each exercise with a slow, consistent tempo for 15 seconds. If you want to extend the session or your shoulders need more TLC for tightness, repeat the routine two to three times or perform each move for 30-60 seconds.

1. Shoulder dislocation

Don’t be put off by the name—this move feels great once you get going. The first few reps might feel sticky around your shoulders but this will ease as they loosen up.

Stand holding the ends of the band with your hands wider than shoulder-width apart and palms facing you, as if holding a barbell in front of your thighs.
Pull the band slightly to activate your upper back and retract your shoulder blades.
Maintaining…

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Arnold Schwarzenegger’s five-move dumbbell workout will help anyone build muscle and burn fat, but here’s how I would make it more beginner-friendly

UNN Feed — Tue, 18 Feb 2025 23:10:43 +0000

Ask someone what makes a good workout, and they’ll probably say it needs to be quick and it needs to be convenient. (They might also say it needs to be painless but you can’t keep everyone happy.)

As a seven-time Mr Olympia champion-turned-purveyor of daily fitness tips and inspiration, Arnold Schwarzenegger knows this only too well, which is why this week he shared a short, convenient complex workout via his Pump Club newsletter.

Complexes involve performing several exercises back-to-back in one continuous sequence, much like a circuit workout. The difference between the two is that a complex uses one piece of equipment, like a pair of dumbbells or a kettlebell, they’re a handy option when the gym gets busy or if your home workout kit is limited. They build muscle, burn fat and provide a side helping of cardiovascular gains too.

I enjoyed the last Arnold Schwarzenegger dumbbell workout I tried, so I started my Monday with this Schwarzenegger-endorsed complex and it didn’t disappoint, but it’s also a lot more beginner-friendly than you might imagine. To help make it even more accessible, I’ve added regressions for each exercise below if you need to dial down the intensity as fatigue sets in.

Ready to give it a try? All you need is a timer and pair of dumbbells.

How to do Arnold Schwarzenegger’s five-move dumbbell complex

This workout involves five dumbbell exercises, alternating between a lower-body and upper-body movement. Perform five reps of each exercise, resting as little as possible between each, to complete one round. Set the weights down and rest for 1-2 minutes, then repeat.

For beginners, Schwarzenegger’s team recommends setting a timer for 10 minutes. People with more training experience can increase that to 20 or 30 minutes as appropriate. Make a note of how many rounds and reps you complete in your chosen time period and try to beat it next time.

Schwarzenegger’s…

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I’ve found reductions of up to $100 in Hoka’s sale section

UNN Feed — Tue, 18 Feb 2025 23:04:42 +0000

Hoka is known for its exceptionally bouncy athletic shoes, but did you know they also make apparel to go with them? And did you know there’s an always-on Hoka sale section of it’s website with great discounts on everything from shoes to leggings to running gloves?

I’ve combed through the Hoka sale section and picked out my favorite offers. I’ve included items that have the best discounts and plenty of stock too, so you’re less likely to be disappointed. There are discounts on Hoka shoes, but the reductions are better on items like winter coats as we head towards the warmer seasons.

Quick links

Women’s apparel

Men’s Apparel

Women’s Shoes

Men’s shoes

Accessories

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Never used a kettlebell before? Start with this beginner-friendly routine to build strength all over safely

UNN Feed — Sun, 02 Feb 2025 02:52:14 +0000

I often wince when I see a relative newcomer to exercise making their way over to the kettlebell rack.

There’s no doubt that kettlebell training is a fantastic way to build real-world strength and mobility, but its signature move—the kettlebell swing—is a difficult exercise to execute safely. As such, kettlebells are often the chief culprit for gym-based injuries.

I speak from experience, having injured my back more than once by swinging a kettlebell that’s too heavy. That’s why I was pleasantly surprised when I saw trainers Lauren Pak and Adriell Mayes share a safe and sensible kettlebell workout on Instagram, complete with beginner-friendly modifications.

The short clip sees Pak and Mayes demonstrate five kettlebell exercises that will work all your major muscle groups.

The windmill exercise, in particular, should provide a unique challenge for your abs and obliques that will make you wonder why you ever spent so much time doing planks and crunches.

For each exercise, Pak offers a modified, easier option, while Mayes provides an advanced variation. Below I’ve included form tips to help you execute Pak’s modified version of this full-body kettlebell workout, and provided suggested sets, reps and rest periods.

As Pak says, “Have fun, work hard and enjoy those kettlebell gains.”

How to do the workout

If you’re new to kettlebell training, start with a light kettlebell and give yourself plenty of rest between sets so that you are able to execute every exercise with good form. Make it a habit to engage your core before beginning each exercise.

I suggest performing each move for 30 seconds (or 30 seconds each side for the unilateral movements, so the bench row, kneeling windmill and single-leg deadlift) and resting for 30 seconds between exercises. Rest for one minute at the end of the circuit, then aim to complete two to four circuits in total.

1. Goblet clean and press

Time:…

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“A little makes a difference!”—a Pilates instructor shares a five-minute core workout for people who are time-poor but want to build strength

UNN Feed — Sat, 01 Feb 2025 18:47:21 +0000

Building a strong core offers more benefits than just aesthetic appeal. Because your core is made up of many muscles—from the hips and lower back to the pelvic floor and abdominals—their combined strength can play a critical role in the way we move and feel in daily life.

That’s why targeting these muscles in your workouts is so important. The good news? You don’t need to spend hours in the gym to see improvements.

Pilates instructor Katy Bath recently shared a five-minute core workout on Instagram that will fire up your core with no equipment.

You can either do this as a standalone session or add to the end of another workout.

How to do the five-minute core workout

The workout includes five moves, with 10 to 20 repetitions of each. Bath details the repetitions for each exercise in the video and recommends two to three rounds for best results.

You can support your knees and joints with a yoga mat or simply a towel.

Is a five-minute workout effective?

You might wonder if five minutes of exercise is enough to build core strength. The answer is yes! If done regularly.

Building strength and muscle is all about consistency, not duration. Whether that’s five minutes or 50 minutes, a little bit of movement is always better than none.

When done consistently, even just a five-minute workout like this one can help you develop strength and establish exercise as a habit.

Movement of any duration can trigger the release of endorphins—your body’s natural mood boosters—and synovial fluid that can lubricate your joints. Plus, it can break up your day, especially if you’re sitting for long periods—a win for both your posture and health.

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You don’t need to buy heavier weights to build muscle, try this trainer’s five exercise hacks first

UNN Feed — Thu, 23 Jan 2025 06:19:23 +0000

Outgrown your light dumbbells? Before you invest in heavier weights, there are a few muscle-building tricks you can use to make your workouts more challenging. For example, looping a light resistance band around your dumbbells.

More ways to train harder with the weights you already own are demonstrated in this informative workout video by fitness instructor Fiona Judd. Judd, who runs the FitFionaJ app, says that while she advocates increasing the load to build muscle if you have the space and budget for more free weights, you can also try her five tips first to keep challenging yourself with lighter weights.

Fiona Judd’s muscle-building tips

Some techniques require extra equipment, although nothing as expensive as new dumbbells. Judd uses an exercise ball to change the angle of her chosen exercise, and a long looped resistance band to add extra resistance.

While Judd uses a biceps curl to demonstrate each technique, they can applied to almost any exercise.

When we add a pause or pulse during an exercise, it forces the muscles to work harder to maintain stability and hold that position. And when we change the speed of a move, for example, instead of completing a biceps curl as quickly as possible we take three seconds to lower and one second to lift (a 3:1 tempo), it has the same effect, creating tension in the muscle or muscles for a longer time, leading to more growth.

Changing the angle of the exercise can recruit different parts of the muscle, while adding a resistance band intensifies and increases the load, which not only helps to make workouts more challenging but can also get you through those annoying plateaus when your body has got used to the same exercises and weights.

The harder your muscles are working, the bigger and stronger they will grow, the more calories you will burn—even at rest—and your bone density will increase, which is something we should all be prioritizing post-40.

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Here’s when it’s definitely better to walk on a treadmill, according to an exercise physiologist

UNN Feed — Thu, 23 Jan 2025 06:10:53 +0000

When you start walking for exercise, you may wonder if it’s better to head outdoors to walk, or if a treadmill walking workout is just as good.

I recently got the chance to speak to Milica McDowell, a doctor of physical therapy, exercise physiologist and VP of operations for foot health company Gait Happens, and asked her this very question. It’s not that simple, McDowell replied, who advocated a best-of-both-worlds approach, but did highlight one unique feature of treadmills that gives it the edge in certain situations.

About our expert

Dr Milica McDowell

Milica McDowell is a doctor of physical therapy, with more than 20 years of experience in sports orthopedics. She served for nine years as a member of the university faculty in health and human performance at Montana State University-Bozeman and is an expert in exercise, fitness, walking, shoes, healthy habit stacking, behavior change, sports medicine, orthopedics, injury prevention, posture and gait mechanics. McDowell is also a personal trainer, gym owner, 13-time Ironman finisher, 50km ultramarathon finisher and a CrossFit level 1 certified coach.

“There is some shock absorption on a treadmill that you do not get outdoors,” says McDowell. “So, if you’re somebody who has arthritis, or you’ve had a recent surgery, or you’re returning to walking after a layoff, or maybe you were pregnant, you’re elderly, or maybe you just took an exercise break, then a treadmill is a nice place to start because you can be incredibly gradual and you’re getting some force absorption.”

You also have more control on a treadmill—it isn’t going to go any faster than you set it, nor will the incline increase without your say-so.

“I would also say a treadmill is a little gentler on the joints and it does have an increased safety factor over walking outside.”

“I live in a very northern part of…

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A mobility expert recommends doing this one thing to loosen your hips, hamstrings and lower back

UNN Feed — Sat, 05 Oct 2024 04:09:28 +0000

Do you have tight hips? A tight lower back? Knee problems? If this sounds familiar, you may be able to address all three issues just by kicking. That’s according to mobility expert and personal trainer Mike Chang.

“Kicking is a great way to loosen up your hips, hamstrings, and lower back,” writes Chang in his Instagram post on the subject. “It’s often overlooked and seen more as a martial arts movement than an exercise for increasing lower-body mobility.

“It also increases your balance, strengthens your core, ankles, knees, as well as increasing your foot strength from shifting your weight onto one foot. The most important thing to remember when starting to do kicks is to do a little bit each day to recondition your body’s ability to perform this exercise.”

Read on for more advice from Chang about how to introduce kicking into your fitness routine.

How to add kicking to your routine

The first thing that struck me about Chang’s video was how high he was able to bring his foot with each kick. Don’t expect to get your foot that high without a lot of practice, see it as the potential mobility you could achieve with patient, progressive practice.

“If you haven’t kicked in a while you can do knee raises, raise your knees forward, raise them to the side, you can raise them in a half circle and you can also kick very low to start off with,” says Chang.

“Don’t kick really hard, but just extend your legs out and over time you’re going to find it easier and easier to raise them up higher and higher.

“Start off with maybe a minute at a time then work up until you can do maybe five minutes at a time. Try this out and feel how great your hips, your knees, your lower back and everything feels.”

I tried it

Jonathan Shannon

After a pre-work gym session and a morning at my desk at home, my hips felt tighter than usual so I decided to give kicking a try. I quickly changed from…

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