[{"id":353,"date":"2026-05-22T21:44:07","date_gmt":"2026-05-22T21:44:07","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=353"},"modified":"2026-05-22T22:03:23","modified_gmt":"2026-05-22T22:03:23","slug":"maternal-mental-health-and-breastfeeding-common-perinatal-mental-health-disorders-part-2","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/maternal-mental-health-and-breastfeeding-common-perinatal-mental-health-disorders-part-2\/","title":{"rendered":"Maternal Mental Health and Breastfeeding:  Common Perinatal Mental Health Disorders (PART 2)"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1006\" height=\"1024\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-1006x1024.jpeg\" alt=\"\" class=\"wp-image-354\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-1006x1024.jpeg 1006w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-295x300.jpeg 295w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-768x782.jpeg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-1509x1536.jpeg 1509w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-2012x2048.jpeg 2012w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-50x50.jpeg 50w\" sizes=\"auto, (max-width: 1006px) 100vw, 1006px\" \/><\/figure>\n\n\n\n<p>Maternal mental health is a nuanced topic involving many diverse factors which shapes different outcomes from woman to woman. Women with maternal mental health concerns should practice gentle care with themselves to support themselves and their babies.&nbsp;Image Credit: RHN Team Picture Bank<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/maternal-mental-health-and-breastfeeding-understanding-the-perinatal-mental-health-landscape-part-1\/\">Part one of this maternal mental health series<\/a> introduced the perinatal mental health landscape, maternal mental health, and key risk factors associated with common conditions. In part two, the goal is to further examine common perinatal mental health conditions and their potential impacts on breastfeeding initiation and outcomes.<\/p>\n\n\n\n<p>It is important to remember that these conditions affect everyone differently, and symptoms and experiences may vary from person to person. Open and honest communication with healthcare providers is essential to ensure timely access to support, treatment, and mental health resources.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Maternal Mental Health Conditions<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Prenatal and Postpartum Depression and Anxiety<\/h3>\n\n\n\n<p>Prenatal (during pregnancy and postpartum (after childbirth) depression and anxiety are among the most common perinatal health conditions. These conditions may include major depressive disorder, generalized anxiety disorder, and panic disorder, which can occur separately or together. Symptoms often extend beyond the normal adjustment period associated with pregnancy or new parenthood and may affect physical health, decision-making, bonding with an infant, and daily caregiving activities. <\/p>\n\n\n\n<p>Hormonal changes, sleep disruption, and the physical and emotional adjustments that occur during the perinatal period can increase the risk of both new and recurring mental health conditions. Early recognition of symptoms is important so individuals can receive timely support and treatment. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Common Signs and Symptoms of Perinatal Depression and Anxiety Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persistent sadness or low mood (feeling down, depressed, or blue)<\/li>\n\n\n\n<li>Increased irritability or frustration<\/li>\n\n\n\n<li>Excessive worry or racing thoughts<\/li>\n\n\n\n<li>Intrusive or distressing thoughts (unwanted thoughts that may feel upsetting or difficult to control)<\/li>\n\n\n\n<li>Feelings of guilt, shame, inadequacy, or low self-esteem<\/li>\n\n\n\n<li>Difficulty concentrating or decision-making<\/li>\n\n\n\n<li>Fatigue or low energy beyond what is typically expected after childbirth&nbsp;<\/li>\n\n\n\n<li>Sleep disturbances unrelated to infant care&nbsp;<\/li>\n\n\n\n<li>Changes in appetite (<em>eating more or less than usual) could result in poor or excessive weight gain for mom and baby in the prenatal period<\/em><\/li>\n\n\n\n<li>Reduced interest or pleasure in hobbies or usual activities (<em>this could also include a lack of interest in one\u2019s own pregnancy or the care one provides to their infant)<\/em><\/li>\n\n\n\n<li>Substance use in pregnancy<\/li>\n\n\n\n<li>Difficulty bonding with or feeling emotionally disconnected from one\u2019s baby<\/li>\n<\/ul>\n\n\n\n<p>While symptoms will vary from woman to woman, prenatal depression puts one at increased risk for developing postpartum depression. Early communication with a qualified clinician who provides care during the perinatal period is necessary and may include referrals to mental health counseling, psychiatric intervention, or higher-level interventions when necessary.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">What about the \u201cBaby Blues\u201d?<\/h4>\n\n\n\n<p>The \u201cbaby blues\u201d are defined as mild, temporary feelings of sadness, stress, irritability, or anxiety that commonly occur after childbirth. Nearly 80% of women who give birth experience symptoms of the baby blues. Symptoms usually begin within the first few days after delivery and often improve on their own within 1-2 weeks postpartum. The baby blues are often linked to rapid hormonal changes, sleep deprivation, physical recovery after childbirth, and adjusting to the responsibilities of caring for a newborn. As new parents adjust to these changes and gain confidence in caring for their baby, symptoms often improve. The baby blues are different from postpartum depression, which is more severe, lasts longer, and may require treatment such as counseling, therapy, or medication.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">How do I know if it is the \u201cbaby blues\u201d or postpartum depression?<\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Baby Blues<\/strong><\/td><td><strong>Postpartum Depression<\/strong><\/td><\/tr><tr><td>General restlessness or anxiousness<\/td><td>Feelings of overwhelming guilt, sadness or panic<\/td><\/tr><tr><td>Being impatient or grumpy<\/td><td>Being afraid to stay alone<\/td><\/tr><tr><td>Crying for no reason and feelings of sadness<\/td><td>Crying, anxiety, or worrying more than usual<\/td><\/tr><tr><td>Feeling like \u201cI\u2019m not myself\u201d<\/td><td>Feeling hopeless or that you\u2019re not good enough, feelings of harming yourself or your baby<\/td><\/tr><tr><td>Finding it difficult to concentrate<\/td><td>No energy and finding it hard to focus on basic tasks<\/td><\/tr><tr><td>Mood changes<\/td><td>Weight loss, weight gain, or appetite changes<\/td><\/tr><tr><td>Starts within a few days after birth usually lasts for 1-2 weeks Resolves on its own<\/td><td>Begins within 1-3 weeks after giving birth, up to 1 year postpartum Requires treatment to resolve<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes<\/h4>\n\n\n\n<p>Perinatal depression and anxiety can affect breastfeeding in several ways, including how the body responds (physiological), how a mother feels emotionally (psychological), and how she approaches feeding her baby (behavioral pathways). These conditions may impact breastfeeding initiation, milk production, feeding confidence, and breastfeeding duration.<\/p>\n\n\n\n<p>Physiologically, elevated stress hormones can interfere with oxytocin, the hormone responsible for triggering milk ejection (milk release or let-down). This may delay milk production, reduce milk removal during feedings, and delay the onset of adequate milk production. These challenges can increase stress and reduce confidence in breastfeeding. &nbsp;<\/p>\n\n\n\n<p>Psychologically, perceived or actual low milk supply\/production can heighten distress, particularly in the early postpartum period. Social media portrayals of oversupply or abundant milk storage may intensify self-doubt, even when feeding is adequate, further impacting mental health.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Feelings Often Associated with Lack of Milk Production may Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Guilt<\/li>\n\n\n\n<li>Sadness<\/li>\n\n\n\n<li>Anxiety over whether one\u2019s baby is getting enough<\/li>\n\n\n\n<li>Self-doubt regarding one\u2019s ability to breastfeed<\/li>\n\n\n\n<li>Frustration or feelings of inadequacy<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Intervention Strategies or Considerations for Support<\/h4>\n\n\n\n<p>Perinatal depression can and anxiety can affect breastfeeding initiation, confidence, and duration. However, early support and intervention can improve outcomes for both mother and baby. Routine screening during pregnancy and the postpartum period can help providers identify symptoms early and connect families with counseling, mental health services, and lactation support. Providers who offer integrated care and realistic guidance about breastfeeding, milk supply, and infant feeding patterns can help reduce anxiety and improve feeding confidence.<\/p>\n\n\n\n<p>Consider the questions below and learn when your baby is getting enough milk and when to seek support.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">How do I know that my baby is getting enough breastmilk?<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Adequate wet and dirty diapers<ul><li>Days 1-2: 1-2 wet diapers\/day<\/li><\/ul><ul><li>Day 3-4: 3-4 wet diapers\/day<\/li><\/ul><ul><li>Day 5 and beyond: 6+ wet diapers\/day<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Stools will transition from dark meconium to greenish, then to yellow\/seedy stools by day 4-5<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Steady weight gain<ul><li>It is normal for many babies to lose up to 10% of their birth weight in the first few days, by days 10-14 most have regained their birth weight<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Regular pediatrician visits are important to monitor growth<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Effective feeding behavior<ul><li>Baby feeds 8-12 times in 24 hours<\/li><\/ul><ul><li>You can hear swallowing during the feeds<\/li><\/ul><ul><li>Baby appears satisfied and relaxed after a feeding<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Breasts feel \u201csofter\u201d after nursing<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Good signs of hydration (pale yellow urine, moist lips, alertness that is appropriate for age)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Signs to Follow up with a Provider: Pediatrician or IBCLC (International Board Certified Lactation Consultant)<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fewer than expected wet\/dirty diapers<\/li>\n\n\n\n<li>Continued weight loss<\/li>\n\n\n\n<li>Baby seems persistently sleepy or has difficulty waking for feeds<\/li>\n\n\n\n<li>Painful latch or ineffective suckling<\/li>\n\n\n\n<li>Concerns about milk supply or infant intake<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Postpartum Rage<\/h3>\n\n\n\n<p>Postpartum rage is an underrecognized symptom associated with some perinatal mood and anxiety disorders. It is characterized by intense irritability, anger, or emotional outbursts that may feel difficult to control. Although postpartum rage is not a formal medical diagnosis, it is commonly linked to postpartum depression and anxiety. Individuals experiencing postpartum rage may feel overwhelmed and react strongly to everyday stressors or minor triggers. These episodes are often followed by feelings of guilt or shame. Sleep deprivation, hormonal changes, and the stress of adjusting to parenthood may worsen symptoms.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Risk Factors for Postpartum Rage Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>History of depression or anxiety<\/li>\n\n\n\n<li>Sleep deprivation or chronic fatigue<\/li>\n\n\n\n<li>Lack of social or emotional support<\/li>\n\n\n\n<li>High stress or unrealistic expectations of motherhood<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes and Interventions<\/h4>\n\n\n\n<p>Postpartum rage can impact breastfeeding outcomes by increasing stress, lowering frustration tolerance during feeding challenges and contributing to feelings of disconnection from one\u2019s baby. Emotional dysregulation may make it more difficult to navigate infant care strategies and common breastfeeding concerns, such as latch issues or perceived low milk supply. Supportive non-judgmental care is essential to help mothers feel safe discussing these experiences and accessing appropriate resources.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Breastfeeding Interventions may Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mental health screenings and referral to counseling or therapy<\/li>\n\n\n\n<li>Education on emotional regulation and coping strategies<\/li>\n\n\n\n<li>Strengthening support systems (partners or co-parents, family, peers)<\/li>\n\n\n\n<li>Addressing sleep and self-care needs when possible<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Postpartum Psychosis<\/h3>\n\n\n\n<p>Postpartum psychosis is a rare but serious mental health emergency that typically occurs shortly after childbirth. It is characterized by the rapid onset of symptoms such as hallucinations (seeing or hearing things that are not real), delusions (strong beliefs that are not based in reality), disorganized thinking and confusion (an impaired perception of reality). Unlike many other perinatal mental health conditions, postpartum psychosis requires immediate medical attention because it may place both the parent and baby at risk. If postpartum psychosis is suspected, ensure everyone\u2019s immediate safety and call 911 or seek emergency medical care right away. Early recognition of this disorder is critical, as symptoms escalate quickly and can impair a mother\u2019s ability to care for her infant safely and effectively.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Risk Factors for Postpartum Psychosis Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A history of bipolar disorder or a prior psychosis episode<\/li>\n\n\n\n<li>First-time motherhood<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes and Interventions<\/h4>\n\n\n\n<p>Postpartum psychosis has important implications for infant feeding and maternal care. Safety is the primary concern; temporary mother-infant separation or alternative feeding methods may be necessary during episodes of this condition.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Treatment for postpartum psychosis typically includes hospitalization and a multidisciplinary approach that may include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Psychiatric care<\/li>\n\n\n\n<li>Medical management<\/li>\n\n\n\n<li>Lactation support<\/li>\n<\/ul>\n\n\n\n<p>Many mental health medications used to treat this condition can be passed through breastmilk, so medications must be carefully evaluated for compatibility with lactation while balancing maternal stabilization with infant safety and realistic feeding outcomes.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK501922\/\">Search Your Mental Health Medicines in the LactMED Database<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Birth Trauma<\/h3>\n\n\n\n<p>Birth trauma refers to the emotional or psychological distress following a difficult, frightening, or unexpected childbirth experience. Birth trauma may result from emergency medical interventions, preterm birth, infant medical complications, or infant loss. Some individuals may also feel traumatized because they felt unsupported, uninformed, or lacked control during labor and delivery. Symptoms may include anxiety, intrusive thoughts, avoidance behaviors, or symptoms similar to post-traumatic stress disorder (PTSD). These experiences may affect recovery, bonding, and emotional well-being during the postpartum period. &nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Risk Factors for Birth Trauma Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Emergency or unplanned interventions (cesarean birth, also known as a c-section, instrumental delivery)<\/li>\n\n\n\n<li>Preterm birth, infant medical complications or events, or infant loss<\/li>\n\n\n\n<li>Perceived loss of control, lack of support, or lack of informed consent<\/li>\n\n\n\n<li>Poor communication or lack of support from health care providers<\/li>\n\n\n\n<li>Prior trauma or mental health conditions<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Symptoms that indicate someone may be experiencing the impacts of birth trauma:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Post-traumatic stress disorder (PTSD) like symptoms, including:<ul><li>Flashbacks<\/li><\/ul><ul><li>Avoidance<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Hypervigilance<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes and Interventions<\/h4>\n\n\n\n<p>Birth Trauma can greatly impact breastfeeding by disrupting early bonding and can increase anxiety during feeding, which may contribute to physical and emotional tension and can further delay milk let-down. Some mothers may feel overwhelmed or disconnected from their babies, while other mothers may feel an immense amount of pressure to breastfeed to regain control, which can add additional stress.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Triggers from birth trauma experiences and their relationship to breastfeeding:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Physical pain or complications affecting feeding<\/li>\n\n\n\n<li>Emotional triggers associated with infant care<\/li>\n\n\n\n<li>Difficulty with body autonomy and trust<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Trauma-Informed Care Approaches<\/h4>\n\n\n\n<p>Trauma-informed care following birth trauma is an essential part of maternal mental health and breastfeeding outcomes. This approach emphasizes safety, trust, autonomy, and empowerment, recognizing that a mother\u2019s previous birth experience may influence how she chooses to engage with her baby after delivery.<\/p>\n\n\n\n<p>After a traumatic birth experience, some mothers may feel anxious, emotionally disconnected, or overwhelmed during breastfeeding. These feelings may interfere with milk production, milk ejection, feeding confidence, and bonding. Support from a trauma-informed certified lactation counselor (CLC) can help mothers feel safe, supported, and empowered while feeding their baby. Trauma-informed lactation support focuses on creating a calm, nonjudgemental environment while offering choices and flexibility that support both maternal mental health and infant feeding goals.<\/p>\n\n\n\n<p><a href=\"https:\/\/portal.alpp.org\/search\/\">Find a trauma-informed lactation provider<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Perinatal Eating Disorders<\/h3>\n\n\n\n<p>Eating disorders such as anorexia nervosa, bulimia nervosa, and binge eating disorder are serious mental and physical health conditions. These conditions affect how a person thinks about food, eating, and weight, which can influence eating behaviors and habits. Given that the perinatal period is a time when a mother\u2019s nutritional needs increase to support her growing baby in the prenatal period and maternal recovery in the postpartum period, perinatal eating disorders can be dangerous conditions that may impact a woman\u2019s ability to perform in other areas of life, like infant care.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Perinatal Eating Disorders may Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Anorexia nervosa:<\/strong> a psychological disorder characterized by restricted dietary intake that leads to low body weight, an intense fear of gaining weight, and body dysmorphia (a condition involving persistent negative thoughts about one\u2019s body or appearance).<\/li>\n\n\n\n<li><strong>Bulimia nervosa:<\/strong> an eating disorder characterized by a cycle of binge eating (consuming large amounts of food at once) followed by inappropriate behaviors such as purging (induced vomiting, misuse of laxatives, excessive exercise, or fasting) to prevent weight gain.<\/li>\n\n\n\n<li><strong>Binge eating disorder:<\/strong> consuming a large amount of food within a limited amount of time (typically 2 hours) accompanied by a feeling of loss of control.<\/li>\n<\/ul>\n\n\n\n<p>These conditions can persist, develop again (relapse), or newly emerge during pregnancy and within the postpartum period. The physical and emotional changes that occur during the perinatal period, particularly during rapid shifts in body shape and weight, can intensify body image concerns and feelings of a loss of control. Additionally, societal pressures, including expectations to quickly \u201cbounce back\u201d after childbirth, may further exacerbate disordered eating behaviors.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Risk Factors for Perinatal Eating Disorders Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>A personal history of eating disorders<\/li>\n\n\n\n<li>A personal of body dysmorphia <\/li>\n\n\n\n<li>Anxiety<\/li>\n\n\n\n<li>Trauma<\/li>\n\n\n\n<li>An increased focus on weight gain during pregnancy <\/li>\n<\/ul>\n\n\n\n<p>Disordered eating during the perinatal period can significantly impact a mothers nutrition status. Inadequate caloric intake, food restriction, or purging behaviors may deplete essential nutrient stores needed to support maternal recovery after childbirth, fetal development during pregnancy, and lactation outcomes. Common deficiencies may include protein, iron, calcium, vitamin D, B vitamins, and essential fatty acids, which can contribute to fatigue, impaired healing, and mood disturbances. While the body may prioritize breast milk production, this can come at the expense of maternal health. In some cases, insufficient energy intake may also affect milk production and overall lactation capacity.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes and Interventions<\/h4>\n\n\n\n<p>Breastfeeding can present unique emotional and psychological challenges for individuals with a history of eating disorders. Increased caloric demands and hunger, body exposure, and concerns about weight retention may contribute to anxiety or distress. Some mothers may feel a heightened need for control over feeding routines or infant intake, while others may experience reassurance and bonding through breastfeeding. Because experiences vary, it is important to approach feeding with flexibility and without judgment, while closely monitoring both maternal well-being and infant growth.<\/p>\n\n\n\n<p>Effective management of perinatal eating disorders requires a coordinated, interdisciplinary approach. Nutrition counseling can help support adequate food intake, restore nutrient balance, and meet the increased nutritional demands of pregnancy and lactation. Mental health treatment is essential to address underlying disordered eating patterns and co-occurring conditions such as anxiety or depression. Lactation support can further help develop individualized, sustainable feeding plans that prioritize maternal mental health and infant nutrition. Together, these supports promote improved outcomes for both mother and baby.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Perinatal Obsessive-Compulsive Disorder (OCD)<\/h3>\n\n\n\n<p>Perinatal obsessive-compulsive disorder (OCD) is a mental health condition that may occur during pregnancy or after childbirth. It is characterized by intrusive and distressing thoughts, often involving fears of harm coming to the baby. These thoughts are unwanted and upsetting, and individuals with perinatal OCD recognize that the thoughts are irrational or inconsistent with their values. To reduce anxiety, some individuals may develop compulsive behaviors such as repeated checking, avoidance, or mental rituals.<\/p>\n\n\n\n<p>A key feature that distinguishes perinatal OCD from postpartum psychosis is that insight is preserved. As previously mentioned, women with postpartum psychosis experience delirium or feelings of disconnection from reality and a loss of insight, which may result in delusions or hallucinations that are perceived as real. Conversely, mothers with OCD recognize that their thoughts are irrational and are typically distressed by them. <strong><\/strong><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Impact on Breastfeeding Outcomes and Interventions<\/h4>\n\n\n\n<p>Perinatal OCD can interfere with breastfeeding initiation or continuation, as mothers may avoid feeding or the feelings of close physical contact due to fear triggered by their intrusive thoughts. This avoidance can disrupt mother-infant bonding and increase feelings of guilt and anxiety, making the breastfeeding experience more challenging while also diminishing milk supply. Additionally, the proximity required during feeding may heighten anxiety symptoms.<\/p>\n\n\n\n<p>Effective treatment for perinatal OCD often includes Cognitive Behavioral Therapy (CBT), particularly Exposure and Response Prevention (ERP), which helps individuals gradually face their fears without engaging in compulsive behaviors. Medication may also be considered when symptoms are moderate to severe, with careful evaluation of risks and benefits during pregnancy and lactation. Support from healthcare providers, lactation consultants, and mental health professionals is essential in promoting both maternal well-being and successful infant feeding.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Dysphoric Milk Ejection Reflex (D-MER)<\/h3>\n\n\n\n<p>Dysphoric Milk Ejection Reflex (D-MER) is not a mental health condition. It is a physical response that occurs during milk ejection (milk let-down) in some breastfeeding individuals. D-MER causes sudden feelings of sadness, anxiety, irritability, or emotional discomfort that typically lasts between 30 seconds and 2 minutes during breastfeeding or pumping. &nbsp;<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Feelings Often Associated with D-MER Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sadness or hopelessness <\/li>\n\n\n\n<li>Self-hate or low self-esteem <\/li>\n\n\n\n<li>Thoughts of dread or a sinking feeling in one&#8217;s stomach <\/li>\n\n\n\n<li>Anger or extreme agitation <\/li>\n\n\n\n<li>Anxiety or irritability <\/li>\n<\/ul>\n\n\n\n<p>As the name suggests, D-MER is a \u201creflex,\u201d meaning that an individual has no control over the experience and cannot change the likelihood that they may develop it. The research on D-MER is still limited, but the available evidence suggests a hormonal connection. The condition does not have anything to do with not wanting to breastfeed or nipple pain, which are two common misconceptions. Instead, the body reacts to the release of milk in response to a sudden drop in specific hormones, such as dopamine (a hormone involved in mood and emotional regulation), which are typically associated with relaxation and stress relief during lactation. While it can be unsettling for those who experience it, symptoms typically resolve in a few weeks and healthy coping strategies during this time can promote positive self-care behaviors that reduce the distress of the condition.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Managing Symptoms of D-MER may Include:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increasing skin-to-skin contact between mother and baby<\/li>\n\n\n\n<li>Practice meditation or deep breathing exercises<\/li>\n\n\n\n<li>Practice relaxation techniques\n<ul class=\"wp-block-list\">\n<li>Listen to music, a podcast, or an audiobook, soak in a warm tub, talk to a friend on the phone before feedings, etc.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Distractions\n<ul class=\"wp-block-list\">\n<li>Eat a snack, watch TV, or do other activities during let-down, such as folding laundry or playing with the baby (if pumping)<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Seek support\n<ul class=\"wp-block-list\">\n<li>If D-MER becomes overwhelming or begins to negatively affect mental health or confidence in one\u2019s ability to breastfeed, speak with a lactation counselor, perinatal clinician (such as an OB-GYN), or mental health professional. Early support can make a meaningful difference.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>Perinatal mental health conditions can affect breastfeeding, maternal recovery, and overall well-being in many different ways. Early support, open communication with healthcare providers, and access to mental health and lactation resources are important for both parent and baby.<\/p>\n\n\n\n<p>Self-care during the perinatal period is also essential. Whether it involves resting, connecting with supportive friends or family, spending time outdoors, practicing skin-to-skin contact, or taking a few moments each day to recharge, caring for one\u2019s mental health is an important part of caring for both parent and baby.<\/p>\n\n\n\n<p><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American College of Obstetricians and Gynecologists. (2026). Perinatal mental health. https:\/\/www.acog.org\/programs\/perinatal-mental-health\/summary-of-perinatal-mental-health-conditions<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2024). CDC activities: Improving maternal mental health care. https:\/\/www.cdc.gov\/reproductive-health\/depression\/cdc-activities.html<\/li>\n\n\n\n<li>Cleveland Clinic. (2023). Dysphoric milk ejection reflex (D-MER). https:\/\/my.clevelandclinic.org\/health\/diseases\/24879-dysphoric-milk-ejection-reflex<\/li>\n\n\n\n<li>Hudepohl, N., MacLean, J., &amp; Osborne, L. (2022). Perinatal Obsessive-Compulsive Disorder: Epidemiology, Phenomenology, Etiology, and Treatment. <em>Current Psychiatry Reports<\/em>, <em>24<\/em>(4), 229\u2013237. https:\/\/doi.org\/10.1007\/s11920-022-01333-4<\/li>\n\n\n\n<li>National Institute of Mental Health. (2023). Perinatal depression. https:\/\/www.nimh.nih.gov\/health\/publications\/perinatal-depression<\/li>\n\n\n\n<li>Phillips, M. &amp; Postpartum Support International. (2023). When eating disorders and perinatal mental health collide. https:\/\/postpartum.net\/when-eating-disorders-and-perinatal-mental-health-collide\/<\/li>\n\n\n\n<li>Postpartum Support International. (2024). Perinatal mental health.&nbsp; https:\/\/postpartum.net\/perinatal-mental-health\/<\/li>\n\n\n\n<li>Raza S. (2023). Postpartum psychosis. StatPearls Publishing. https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK544304\/<\/li>\n\n\n\n<li>Screening and Diagnosis of Mental Health Conditions During Pregnancy and Postpartum: ACOG Clinical Practice Guideline No. 4. (2023). <em>Obstetrics and Gynecology<\/em>, <em>141<\/em>(6), 1232\u20131261. https:\/\/doi.org\/10.1097\/AOG.0000000000005200<\/li>\n\n\n\n<li>Watson, H., Zerwas, S., Torgersen, L., Gustavson, K., Diemer, E., Knudsen, G., Reichborn-Kjennerud, T., &amp; Bulik, C. (2017). Maternal eating disorders and perinatal outcomes: A three-generation study in the Norwegian Mother and Child Cohort Study. <em>Journal of Abnormal Psychology<\/em>, <em>126<\/em>(5), 552\u2013564. https:\/\/doi.org\/10.1037\/abn0000241<\/li>\n\n\n\n<li>World Health Organization. (2026). Perinatal mental health. https:\/\/www.who.int\/teams\/mental-health-and-substance-use\/promotion-prevention\/maternal-mental-health<\/li>\n<\/ul>\n\n\n\n<p><strong>Authors:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Julianna Lyle, CLC, Rural Health and Nutrition Extension Agent, Anderson and Abbeville Counties<\/li>\n<\/ul>\n\n\n\n<p><strong>Reviewers:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Paris Mebane, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p><a id=\"_msocom_1\"><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maternal mental health is a nuanced topic involving many diverse factors which shapes different outcomes from woman to woman. Women with maternal mental health concerns should practice gentle care with themselves to support themselves and their babies.&nbsp;Image Credit: RHN Team Picture Bank Introduction Part one of this maternal mental health series introduced the perinatal mental [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":354,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[104248,105123,105071,104813,105072],"tags":[105375,105379,105127,105382,105010,105092,105128,105366,105362,105372,105367,105368,105074,105371,105370,105365,105363,105373,105380,105364,105369,105381,105376,105378,105377,105374,105009],"coauthors":[105057],"class_list":["post-353","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breast-feeding-101","category-maternal","category-mental-health-wellbeing","category-mothers-milk-bank-of-south-carolina","category-stress","tag-baby-blues","tag-birth-trauma","tag-breastfeeding","tag-dysphoric-milk-ejection-reflex","tag-health","tag-julianna-lyle","tag-maternal-health","tag-maternal-health-resources","tag-maternal-mental-health","tag-maternal-mental-health-conditions","tag-maternal-mental-health-resources","tag-maternal-self-care","tag-mental-health","tag-mental-health-conditions","tag-mental-health-during-and-after-pregnancy","tag-mental-health-resources","tag-perinatal","tag-perinatal-depression-and-anxiety","tag-perinatal-eating-disorder","tag-perinatal-health","tag-perinatal-mental-health-disorder","tag-perinatal-obsessive-compulsive-disorder","tag-postpartum-depression","tag-postpartum-psychosis","tag-postpartum-rage","tag-prenatal-and-postpartum-depression-and-anxiety","tag-rural-health-and-nutrition"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1-150x150.jpeg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/353","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=353"}],"version-history":[{"count":0,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/353\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/354"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=353"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=353"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=353"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=353"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":351,"date":"2026-05-22T21:13:43","date_gmt":"2026-05-22T21:13:43","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=351"},"modified":"2026-05-22T22:07:07","modified_gmt":"2026-05-22T22:07:07","slug":"maternal-mental-health-and-breastfeeding-understanding-the-perinatal-mental-health-landscape-part-1","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/maternal-mental-health-and-breastfeeding-understanding-the-perinatal-mental-health-landscape-part-1\/","title":{"rendered":"Maternal Mental Health and Breastfeeding: Understanding the Perinatal Mental Health Landscape (PART 1)"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1006\" height=\"1024\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1006x1024.jpeg\" alt=\"\" class=\"wp-image-352\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1006x1024.jpeg 1006w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-295x300.jpeg 295w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-768x782.jpeg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-1509x1536.jpeg 1509w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-2012x2048.jpeg 2012w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-50x50.jpeg 50w\" sizes=\"auto, (max-width: 1006px) 100vw, 1006px\" \/><\/figure>\n\n\n\n<p>Maternal mental health is a nuanced topic involving many diverse factors which shapes different outcomes from woman to woman. Women with maternal mental health concerns should practice gentle care with themselves to support themselves and their babies.&nbsp;Image Credit: RHN Team Picture Bank<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Introduction<\/h2>\n\n\n\n<p>Maternal mental health during the perinatal period, defined as the time spanning pregnancy through the first year postpartum, is an essential yet frequently underrecognized aspect of maternal recovery and infant health. The physiological, hormonal, and psychological changes during this time can increase the risk that a new or expectant mother may develop a range of mental health conditions, including common conditions such as depression or anxiety, or potentially more severe psychiatric disorders such as postpartum psychosis, perinatal eating disorders, or postpartum rage.&nbsp;<\/p>\n\n\n\n<p>Breastfeeding is widely promoted for its nutritional, immunological, and relational benefits, functioning not only as a method of infant feeding but also as a complex mind-body process between mom and baby. The relationship between maternal mental health and breastfeeding is bidirectional. Mental health challenges can affect breastfeeding initiation, duration, and experience, and in some cases, contribute to or result in psychological distress and decline. In others, breastfeeding may support psychological health through the deep bonding often experienced with one\u2019s baby, and can also promote relaxation, stress reduction, and anxiety relief.<\/p>\n\n\n\n<p>Understanding maternal mental health is essential as mothers navigate the early stages of parenthood while balancing their own well-being alongside the demands of infant care. Due to the complex relationship between breastfeeding, this blog will be presented as a series.<\/p>\n\n\n\n<p>Part one will explore the perinatal mental health landscape and address key risk factors for developing a perinatal mental health condition, as well as the need to prioritize maternal self-care. Part two will examine key perinatal mental health conditions, including prenatal (during pregnancy) and postpartum (after pregnancy) depression and anxiety, postpartum rage, postpartum psychosis, birth trauma, perinatal eating disorders, perinatal obsessive-compulsive disorder, and a physiological phenomenon called dysphoric milk ejection reflex. Each topic will have an examination on the effects of these conditions on breastfeeding outcomes, along with guidance on recognizing symptoms and seeking appropriate support.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Overview of the Perinatal Mental Health Landscape<\/h2>\n\n\n\n<p>\u201cPerinatal\u201d refers to the period spanning pregnancy through the first year after childbirth, a time marked by significant physical, emotional, and social changes that can affect mental health and infant feeding outcomes. Perinatal mental health disorders are among the most common yet misunderstood complications of pregnancy and the postpartum period. These conditions affect individuals throughout diverse backgrounds and populations; however, the World Health Organization (WHO) reports that higher rates of maternal mental health concerns are observed in under-resourced settings, such as low-income communities or developing countries. Globally, it is estimated that approximately 10% of pregnant women and 13% in the postpartum period experience a mental health condition, with depression being the most prevalent diagnosis.&nbsp;<\/p>\n\n\n\n<p>In the United States, approximately 1 in 10 women of childbearing age experience symptoms of major depressive disorder, and approximately 1 in 8 women experience postpartum depression. However, these rates are likely underestimated due to the stigma often associated with mental health care, limited screening resources, and barriers to care influenced by social determinants of health. These may include factors such as race, socioeconomic status, geographic location, educational attainment, employment status, access to food, and availability of safe housing. In South Carolina alone, 19% of women received a perinatal mental health diagnosis, and 1 in 3 women experienced a mental health condition. When left untreated, these conditions can impact the maternal-infant bond and result in disrupted infant feeding practices and increased risk of long-term developmental challenges.<\/p>\n\n\n\n<p>Multiple risk factors can lead to the development of perinatal mental health disorders. These may include:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Risk Factors for Developing a Perinatal Mental Health Disorder&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Life stress<\/li>\n\n\n\n<li>Lack of support from family, friends, partners, or community networks<\/li>\n\n\n\n<li>Personal or family history of depression or anxiety&nbsp;<\/li>\n\n\n\n<li>Discontinuation of mental health medications during the perinatal period (<em>always talk with a clinician before starting or stopping medications<\/em>)<\/li>\n\n\n\n<li>Unplanned or unintended pregnancy&nbsp;<\/li>\n\n\n\n<li>Intimate partner violence or past trauma or abuse&nbsp;<\/li>\n\n\n\n<li>Health conditions during pregnancy, including high-risk pregnancies<\/li>\n\n\n\n<li>Young age, including pregnancy during adolescence<\/li>\n\n\n\n<li>History of hormone-driven mood disorders, such as premenstrual dysphoric disorder or premenstrual syndrome<\/li>\n\n\n\n<li>Inadequate sleep quality or duration, including sleep deprivation<\/li>\n\n\n\n<li>Birth trauma or emergency interventions, including pre-term birth or instrumental birth<\/li>\n<\/ul>\n\n\n\n<p>It is important that individuals with a history of mental healthcare needs have an open and honest conversation with their prenatal providers so that adequate support can be offered.&nbsp;&nbsp;<\/p>\n\n\n\n<p>Conversely, several protective factors can mitigate the onset or severity of perinatal mental health challenges. These include:&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Protective Factors for Perinatal Mental Health<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Strong support systems<\/strong><ul><li>&nbsp;This may include partners, family members, friends, peers, and community networks and resources.&nbsp;<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Support networks are consistently linked to improved mental and emotional health outcomes and increased resilience among new mothers.<\/li>\n<\/ul>\n<\/li>\n\n\n\n<li><strong>Access to integrated care (combined medical and mental health care)<\/strong><\/li>\n\n\n\n<li><strong>Finding providers who understand<\/strong> the complexities of childbirth experiences and maternal mental health can help address the overlapping needs of postpartum individuals.<\/li>\n\n\n\n<li><strong>Education and anticipatory guidance during pregnancy<\/strong><ul><li>For individuals with a history of mental health concerns, setting realistic expectations for the postpartum period, infant feeding, and emotional adjustment can help establish support systems before childbirth.<\/li><\/ul>\n<ul class=\"wp-block-list\">\n<li>Working with clinicians or social workers can help pregnant and postpartum individuals access resources such as counseling and other supportive interventions to promote mental health.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p>Open and honest communication with prenatal providers is essential, especially for individuals with a history of mental health concerns. When pregnant and postpartum individuals are informed, supported, and connected to care, they are better equipped to manage the challenges of the perinatal period and engage in health-promoting behaviors that benefit both maternal and infant health outcomes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Preserving Mental Health While Breastfeeding<\/h2>\n\n\n\n<p>Practicing self-care while breastfeeding is essential for both maternal well-being and long-term feeding success. Breastfeeding can be physically and emotionally demanding, and challenges such as a painful latch or concerns about milk supply may increase stress and negatively affect mental health. These feelings should not be ignored, as they can contribute to more significant mental health concerns over time.<\/p>\n\n\n\n<p>Maintaining confidence in one\u2019s ability to nourish and care for an infant is an important component of a positive breastfeeding experience. Consider the points below for guidance on when to seek support during breastfeeding challenges and how to prioritize mental health during the perinatal period. &nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">When to Seek Support or Guidance from a Professional<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Persistent pain caused by latch difficulties, engorgement, or conditions like mastitis (inflammation of breast tissue that may involve infection)<\/li>\n\n\n\n<li>Cracked, bleeding nipples or other nipple damage<\/li>\n\n\n\n<li>Difficulty with infant positioning\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/ask-a-clc-blog-breastfeeding-basics\/\">Read our Ask a CLC Blog: Breastfeeding Basics<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Anxiety about milk supply or feeding adequacy<\/li>\n\n\n\n<li>Sleep disruption or fatigue beyond what is typically expected during new parenthood<\/li>\n\n\n\n<li>Feelings of loss of autonomy or bodily control&nbsp;<\/li>\n\n\n\n<li>Feelings of isolation or lack of support<\/li>\n\n\n\n<li>Difficulty balancing breastfeeding with daily responsibilities and life demands<\/li>\n<\/ul>\n\n\n\n<p>For individuals who have recently given birth, prioritizing mental health is an important component of recovery after childbirth. Both first-time and experienced mothers should feel empowered to seek support when experiencing mood changes, emotional distress, or difficulty coping. Incorporating simple self-care strategies can also help support mental and emotional well-being during the perinatal period.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Self-Care Strategies May Include:&nbsp;<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Resting when possible&nbsp;<\/li>\n\n\n\n<li>Staying nourished and hydrated\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/ask-a-clc-blog-supportive-nutrition-for-breastfeeding-moms\/\">Read our Ask a CLC Blog: Supportive Nutrition for Breastfeeding Moms<\/a><\/li>\n<\/ul>\n<\/li>\n\n\n\n<li>Accepting help from others&nbsp;<\/li>\n\n\n\n<li>Setting realistic expectations&nbsp;<\/li>\n\n\n\n<li>Creating a calm, comfortable feeding environment&nbsp;<\/li>\n\n\n\n<li>Journaling&nbsp;<\/li>\n\n\n\n<li>Gentle, slow walks&nbsp;<\/li>\n\n\n\n<li>Deep breathing&nbsp;<\/li>\n\n\n\n<li>Meditation or prayer\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/hgic.clemson.edu\/factsheet\/meditation\/\">Learn More about Meditation: HGIC 4384<\/a><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<p>Setting realistic goals and initiating self-care strategies, such as those mentioned above, can promote physical recovery and emotional resilience. Seeking support is not a sign of failure, but rather an important step in protecting both maternal and infant health.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/hgic.clemson.edu\/factsheet\/stress-management\/\">Learn More About Stress Managment Strategies: HGIC 4368<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Mental Health Resources for the Breastfeeding Mom<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">South Carolina Mental Health Resources<\/h3>\n\n\n\n<p><a href=\"https:\/\/prismahealth.org\/locations\/practices\/behavioral-health-wellness-pavilion\/mother-infant-wellness-program\">Prisma Health: Mother-Infant Wellness Program<\/a> &#8211; A perinatal partial hospitalization program in South Carolina designed to keep mothers and babies together while treating mental health conditions during pregnancy and the postpartum period.<\/p>\n\n\n\n<p><a href=\"https:\/\/muschealth.org\/medical-services\/womens\/reproductive-behavioral-health\/moms-impactt\">Medical University of South Carolina (MUSC): Mom&#8217;s IMPACTT Program &#8211;<\/a> A program designed to support individuals experiencing perinatal mood disorders. The program connects pregnant and postpartum individuals with resources such as psychiatric evaluation, counseling, and other mental health support services.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">General Mental Health Resources<\/h3>\n\n\n\n<p>The National Maternal Mental Health Hotline: Call (1-833-TLC-MAMA) or (1-833-852-6262) &#8211; A free, confidential, 24\/7 hotline that provides support for pregnant and postpartum individuals experiencing mental health challenges or emotional distress.<\/p>\n\n\n\n<p>988 Suicide &amp; Crisis Lifeline: Call or text 988 &#8211; &nbsp;Free, confidential support is available 24\/7 for individuals experiencing emotional distress, a mental health crisis, or thoughts of self-harm or suicide.<\/p>\n\n\n\n<p><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/maternal-mental-health-and-breastfeeding-common-perinatal-mental-health-disorders-part-2\/\">In part two of this maternal mental health series<\/a>, we will take a closer look at common perinatal mental health conditions and how they may affect breastfeeding experiences, maternal recovery, and infant care.<\/p>\n\n\n\n<p><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American College of Obstetricians and Gynecologists. (2026). Perinatal mental health. https:\/\/www.acog.org\/programs\/perinatal-mental-health\/summary-of-perinatal-mental-health-conditions<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2024). CDC activities: Improving maternal mental health care. https:\/\/www.cdc.gov\/reproductive-health\/depression\/cdc-activities.html<\/li>\n\n\n\n<li>Law, S., Ormel, I., Babinski, S., Plett, D., Dionne, E., Schwartz, H., &amp; Rozmovits, L. (2021). Dread and solace: Talking about perinatal mental health. <em>International Journal of Mental Health Nursing<\/em>, <em>30 Suppl 1<\/em>(Suppl 1), 1376\u20131385. https:\/\/doi.org\/10.1111\/inm.12884<\/li>\n\n\n\n<li>World Health Organization. (2026). Perinatal mental health. https:\/\/www.who.int\/teams\/mental-health-and-substance-use\/promotion-prevention\/maternal-mental-health<\/li>\n<\/ul>\n\n\n\n<p><strong>Authors:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Julianna Lyle, CLC, Rural Health and Nutrition Extension Agent, Anderson &amp; Abbeville Counties<\/li>\n<\/ul>\n\n\n\n<p><strong>Reviewers:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Paris Mebane, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Maternal mental health is a nuanced topic involving many diverse factors which shapes different outcomes from woman to woman. Women with maternal mental health concerns should practice gentle care with themselves to support themselves and their babies.&nbsp;Image Credit: RHN Team Picture Bank Introduction Maternal mental health during the perinatal period, defined as the time spanning [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":352,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[104248,105123,105071,104813],"tags":[105127,105010,105092,105128,105366,105362,105367,105368,105370,105365,105363,105364,105369,105009],"coauthors":[105057],"class_list":["post-351","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-breast-feeding-101","category-maternal","category-mental-health-wellbeing","category-mothers-milk-bank-of-south-carolina","tag-breastfeeding","tag-health","tag-julianna-lyle","tag-maternal-health","tag-maternal-health-resources","tag-maternal-mental-health","tag-maternal-mental-health-resources","tag-maternal-self-care","tag-mental-health-during-and-after-pregnancy","tag-mental-health-resources","tag-perinatal","tag-perinatal-health","tag-perinatal-mental-health-disorder","tag-rural-health-and-nutrition"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/IMG_0069-150x150.jpeg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/351","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=351"}],"version-history":[{"count":0,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/351\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/352"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=351"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=351"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=351"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=351"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":347,"date":"2026-05-05T22:19:50","date_gmt":"2026-05-05T22:19:50","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=347"},"modified":"2026-05-05T22:19:50","modified_gmt":"2026-05-05T22:19:50","slug":"take-a-walk-in-the-pee-dee-easy-ways-to-stay-active-close-to-home","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/take-a-walk-in-the-pee-dee-easy-ways-to-stay-active-close-to-home\/","title":{"rendered":"Take a Walk in the Pee Dee: Easy Ways to Stay Active Close to Home"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-Trail_Williamson-Park_Darlington-1-768x1024.jpg\" alt=\"\" class=\"wp-image-348\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-Trail_Williamson-Park_Darlington-1-768x1024.jpg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-Trail_Williamson-Park_Darlington-1-225x300.jpg 225w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-Trail_Williamson-Park_Darlington-1-1152x1536.jpg 1152w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-Trail_Williamson-Park_Darlington-1-1536x2048.jpg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-Trail_Williamson-Park_Darlington-1-scaled.jpg 1920w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<p>A beautiful walking trail\u00a0located\u00a0in\u00a0Williamson Park in Darlington, South Carolina.\u00a0Photo Credit: RHN Team Picture Bank\u00a0<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why We&nbsp;Should&nbsp;Walk&nbsp;&nbsp;<\/h2>\n\n\n\n<p>Staying active can look different for everyone, and for many people, walking is one simple and accessible&nbsp;option. In the Pee Dee Region of South Carolina, a broad area in the northeastern part of the state that includes multiple counties, there are many easy-to-access places to get moving. From riverwalks and parks to nearby coastal paths, walking can support heart health, blood sugar management, stress reduction, and overall well-being. Many communities, including Horry and Marion counties, offer accessible parks, trails, and spaces for movement. With a little planning, spending time outdoors can be both safe and enjoyable, even in South Carolina\u2019s warm, humid climate. For more information on walking and physical activity, visit the Clemson Extension Rural Health and Nutrition blog,&nbsp;<a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/cardiovascular-training\/\" target=\"_blank\" rel=\"noreferrer noopener\">Cardiovascular Training<\/a>.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Great Places&nbsp;to Walk in the&nbsp;Pee Dee Region&nbsp;&nbsp;<\/h2>\n\n\n\n<p>If you are looking for local, scenic places to walk, these spots offer&nbsp;relatively flat&nbsp;terrain and&nbsp;well-maintained&nbsp;paths that work well for a variety of fitness levels.&nbsp;<\/p>\n\n\n\n<p>\u2022&nbsp;<strong>Conway Riverwalk:&nbsp;<\/strong>2nd Ave, Conway, SC 29526&nbsp;<\/p>\n\n\n\n<p>Conway Riverwalk offers a paved, flat path along the Waccamaw River that is ideal for beginners, strollers, and anyone easing into walking.&nbsp;<\/p>\n\n\n\n<p>\u2022&nbsp;<strong>Huntington Beach State Park:&nbsp;<\/strong>16148 Ocean Hwy, Murrells Inlet, SC 29576&nbsp;<\/p>\n\n\n\n<p>Huntington Beach offers wide, flat walking paths and packed trails with coastal views and frequent breezes that can help you stay cooler during warmer months. For more information on the extensive trails Huntington has to offer, visit the&nbsp;<a href=\"https:\/\/southcarolinaparks.com\/huntington-beach\/faqs#:~:text=16148%20Ocean%20HWY&amp;text=This%20flat%20paved%20trail%20parallels,near%20Huntington%20Beach%20State%20Park.\" target=\"_blank\" rel=\"noreferrer noopener\">Huntington State Park Website<\/a>.&nbsp;<\/p>\n\n\n\n<p>\u2022&nbsp;<strong>McLean Park:&nbsp;<\/strong>93 Oak Dr, North Myrtle Beach, SC 29582&nbsp;<\/p>\n\n\n\n<p>McLean Park offers a shaded, paved loop that is popular for shorter walks, and it offers benches for rest breaks. The loop is all flat terrain and designed for easy walking, making it a level and accessible route through the park.&nbsp;<\/p>\n\n\n\n<p>\u2022&nbsp;<strong>Little Pee Dee State Park:&nbsp;<\/strong>1298 State Park Rd, Dillon, SC 29536&nbsp;<\/p>\n\n\n\n<p>Little Pee Dee State Park contains two trails that offer an easy, scenic&nbsp;walk through&nbsp;bottomland hardwoods, former beaver wetlands, and longleaf pine forests rich with wildlife and seasonal blooms. The trail is not completely paved but still offers&nbsp;mainly flat&nbsp;terrain. For more information on the differences between the two trails, visit the&nbsp;<a href=\"https:\/\/southcarolinaparks.com\/little-pee-dee\/trails\" target=\"_blank\" rel=\"noreferrer noopener\">Little Pee Dee State Park website<\/a>.&nbsp;<\/p>\n\n\n\n<p>\u2022<strong>&nbsp;Amazing Grace Park:&nbsp;<\/strong>307 W Dozier St, Marion, SC 29571&nbsp;<\/p>\n\n\n\n<p>Amazing Grace Park offers a quiet&nbsp;option&nbsp;close to Marion County with natural trails for those who enjoy peaceful surroundings and a slower pace. It is considered more of a walking trial than a hiking trail because it is paved and completely flat. This would be the perfect place for an afternoon stroll.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Finding Places to Walk on Your Own&nbsp;&nbsp;<\/h2>\n\n\n\n<p>When exploring&nbsp;new places&nbsp;to walk, keep both&nbsp;safety and effectiveness&nbsp;in mind by considering the following:&nbsp;&nbsp;<\/p>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li>Take note of the\u00a0terrain\u00a0<\/li>\n\n\n\n<li>Take note of any extensive elevation\u00a0\u00a0<\/li>\n\n\n\n<li>Make sure to keep the distance\u00a0reasonable\u00a0\u00a0<\/li>\n\n\n\n<li>Make sure it is a safe area\u00a0\u00a0<\/li>\n\n\n\n<li>Take note of\u00a0whether\u00a0it is a loop train, or an out and back trail\u00a0\u00a0\u00a0<\/li>\n<\/ol>\n\n\n\n<p>The terrain of the trail can make&nbsp;a big difference&nbsp;in how accessible it is for you. Paved trails are much easier to walk and remain steady,&nbsp;whereas&nbsp;a rocky trail would be much harder to manage. It is always good to walk where you know it is&nbsp;comfortable&nbsp;and&nbsp;not have to worry about tripping. If a trail how&nbsp;really big&nbsp;hills, that can be&nbsp;very challenging.&nbsp;Make sure before you start off on a trail that it is&nbsp;relatively flat&nbsp;so that it is not&nbsp;too&nbsp;much for your body to handle. When looking at trails, try to find them between 0.5-2 miles at first. Walking is an amazing way to get&nbsp;exercise;&nbsp;overdoing&nbsp;it can be bad for your health. In addition, make sure to take of&nbsp;whether or not&nbsp;the trail you are looking at is 2 miles to the other side, or 2 miles the entire way. Loop trials can be better because you will&nbsp;always&nbsp;make it back to where you started. Just make sure if it is a&nbsp;one-way&nbsp;trial, not to go so far that you cannot make it all the way back. And as always, make sure you are walking in a safe, public place with help nearby if you were to need it. Always let someone know if you are going out to walk, that way you have someone to check in on you while you do so.&nbsp;&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Pace Yourself When Walking&nbsp;<\/h2>\n\n\n\n<p>Before getting started it is&nbsp;a good idea&nbsp;to talk with your doctor to make sure walking is safe for you and that you are cleared for physical activity.&nbsp;&nbsp;<\/p>\n\n\n\n<p>You do not need to walk fast to see benefits. A helpful guide is the talk test. You should be able to talk&nbsp;comfortably, but not sing, while walking. If you are walking and cannot have a normal paced conversation, that is a sign you should slow down.&nbsp;Getting&nbsp;your heart rate up is a good thing, but if you feel out of breath, slow your pace. Start with shorter walks and gradually increase your time. Even ten minutes at a time counts. If needed, break your walk into intervals using benches, shaded areas, or natural stopping points along the way.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What Shoes Work Best for Walking&nbsp;<\/h2>\n\n\n\n<p>Supportive shoes can make&nbsp;a big difference, especially on uneven paths, boardwalks, or sandy areas common in the region.&nbsp;<\/p>\n\n\n\n<p>Look for shoes with:&nbsp;<\/p>\n\n\n\n<p>\u2022 Good arch support&nbsp;<\/p>\n\n\n\n<p>\u2022 Cushioned soles&nbsp;<\/p>\n\n\n\n<p>\u2022 Breathable material&nbsp;<\/p>\n\n\n\n<p>\u2022 A secure fit that does not rub or slip&nbsp;<\/p>\n\n\n\n<p>Athletic walking or running shoes are usually best. Sandals and flip flops can increase the risk of blisters and falls, particularly in heat and humidity.&nbsp;<\/p>\n\n\n\n<p>It is also important to talk with your doctor or a podiatrist if needed to make sure you are wearing the right footwear, especially if you have any existing conditions that may require extra support. For more information, visit the Home and Garden Information Center article,&nbsp;<a href=\"https:\/\/hgic.clemson.edu\/podiatrist-care-for-foot-health-and-diabetes\/\" target=\"_blank\" rel=\"noreferrer noopener\">Podiatrist Care for Foot&nbsp;Health&nbsp;and Diabetes<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Monitor&nbsp;Your Steps and Progress&nbsp;<\/h2>\n\n\n\n<p>Tracking movement can be motivating, and it does not need to be complicated.&nbsp;<\/p>\n\n\n\n<p>Options include:&nbsp;<\/p>\n\n\n\n<p>\u2022 Using a smartphone step counter&nbsp;<\/p>\n\n\n\n<p>\u2022 Wearing a basic fitness tracker or watch&nbsp;<\/p>\n\n\n\n<p>\u2022 Tracking time walked instead of steps&nbsp;<\/p>\n\n\n\n<p>There is no perfect step number for everyone. Focus on moving more than you did before and building a routine that fits your schedule and ability. For&nbsp;additional&nbsp;support and motivation, check out these helpful fact sheets from the Home and Garden Information Center,&nbsp;<a href=\"https:\/\/hgic.clemson.edu\/factsheet\/smartphone-apps-for-diabetes-self-management-support\/\" target=\"_blank\" rel=\"noreferrer noopener\">Smartphone Apps for Diabetes Self-Management Support<\/a>&nbsp;and&nbsp;<a href=\"https:\/\/hgic.clemson.edu\/5-ways-to-crush-your-fitness-goals\/\" target=\"_blank\" rel=\"noreferrer noopener\">5 Ways to Crush Your Fitness Goals!<\/a>&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Staying Hydrated While Walking Outdoors&nbsp;<\/h2>\n\n\n\n<p>Warm temperatures and humidity can increase fluid needs, even during short walks.&nbsp;<\/p>\n\n\n\n<p>General tips include:&nbsp;<\/p>\n\n\n\n<p>\u2022 Bring water if you are walking longer than twenty minutes&nbsp;<\/p>\n\n\n\n<p>\u2022 Sip water before, during, and after your walk&nbsp;<\/p>\n\n\n\n<p>\u2022 Drink more if you are sweating heavily&nbsp;<\/p>\n\n\n\n<p>\u2022 Walk early in the morning or later in the evening when temperatures are cooler&nbsp;<\/p>\n\n\n\n<p>Listen to your body. Feeling dizzy, overly tired, or lightheaded is a sign to stop, rest, and hydrate. For tips on staying safe in warmer weather, check out the Home and Garden Information Center fact sheet,&nbsp;<a href=\"https:\/\/hgic.clemson.edu\/factsheet\/hydrate-in-the-heat\/\" target=\"_blank\" rel=\"noreferrer noopener\">Hydrate in the Heat<\/a>.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Make Walking Work for You&nbsp;<\/h2>\n\n\n\n<p>Walking should feel enjoyable, not like a chore. Choose places you enjoy in your community, wear comfortable shoes, and walk at a pace that feels right for your body. Whether it is a short stroll or a longer scenic walk, every step supports your health.&nbsp;<\/p>\n\n\n\n<p>If you are managing diabetes, heart health, or simply trying to move more, walking is&nbsp;a simple way&nbsp;to start right where you are.&nbsp;<\/p>\n\n\n\n<p>In addition to walking on your own, structured programs can help you stay consistent and build confidence. Programs like&nbsp;<a href=\"https:\/\/hgic.clemson.edu\/walksc\/\" target=\"_blank\" rel=\"noreferrer noopener\">WalkSC<\/a>&nbsp;offer a guided way to increase your daily steps and stay motivated, while&nbsp;<a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/practical-strength.html\" target=\"_blank\" rel=\"noreferrer noopener\">Practical Strength<\/a>&nbsp;provides live, weekly classes led by certified fitness instructors who focus on building the strength needed for everyday activities like walking.&nbsp;<\/p>\n\n\n\n<p>For even more benefits, make sure to check out&nbsp;<a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/the-health-benefits-of-nature\/\" target=\"_blank\" rel=\"noreferrer noopener\">The Health Benefits of Nature<\/a>&nbsp;and learn all about the impact nature can make on all parts of your life.&nbsp;&nbsp;<\/p>\n\n\n\n<p><strong>References:<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Centers for Disease Control and Prevention. (2012). More people walk to better health. CDC\u00a0VitalSigns.\u00a0https:\/\/archive.cdc.gov\/#\/details?url=https:\/\/www.cdc.gov\/vitalsigns\/walking\/index.html\u00a0\u00a0\u00a0<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2024). Staying hydrated: Preventing heat\u2011related illness. CDC.\u00a0https:\/\/www.cdc.gov\/heat-health\/about\/index.html?CDC_AA_refVal=https%3A%2F%2Fwww.cdc.gov%2Fextreme-heat%2Fprevention%2Findex.html\u00a0\u00a0<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2024). Walking: Physical activity. CDC.\u00a0https:\/\/www.cdc.gov\/physical-activity\/php\/about\/index.html?CDC_AAref_Val=https:\/\/www.cdc.gov\/physicalactivity\/walking\/index.htm\u00a0\u00a0<\/li>\n\n\n\n<li>Clemson Cooperative Extension. (2020). Activity and exercise (HGIC 4375). Home &amp; Garden Information Center, Clemson University.\u00a0https:\/\/hgic.clemson.edu\/factsheet\/activity-and-exercise\/\u00a0\u00a0<\/li>\n\n\n\n<li>Clemson Cooperative Extension. (2020, July 23). Hydrate in the heat (HGIC 4378). Home &amp; Garden Information Center, Clemson University.\u00a0https:\/\/hgic.clemson.edu\/factsheet\/hydrate-in-the-heat\/\u00a0\u00a0<\/li>\n\n\n\n<li>Clemson Cooperative Extension. (2022, October 31). Smartphone apps for diabetes self\u2011management support (HGIC 3889). Home &amp; Garden Information Center, Clemson University.\u00a0https:\/\/hgic.clemson.edu\/factsheet\/smartphone-apps-for-diabetes-self-management-support\/\u00a0\u00a0<\/li>\n\n\n\n<li>Clemson Cooperative Extension. (2023, February 15). 5 ways to crush your fitness goals! Home &amp; Garden Information Center, Clemson University.\u00a0https:\/\/hgic.clemson.edu\/5-ways-to-crush-your-fitness-goals\/\u00a0\u00a0<\/li>\n\n\n\n<li>Clemson Cooperative Extension. (2024, July 29). Podiatrist care for foot health and diabetes. Home &amp; Garden Information Center, Clemson University.\u00a0https:\/\/hgic.clemson.edu\/podiatrist-care-for-foot-health-and-diabetes\/\u00a0\u00a0<\/li>\n\n\n\n<li>Clemson Cooperative Extension. (n.d.). Practical strength training. Clemson University.\u00a0https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/practical-strength.html\u00a0\u00a0<\/li>\n\n\n\n<li>Clemson Cooperative Extension. (n.d.).\u00a0WalkSC. Home &amp; Garden Information Center, Clemson University.\u00a0https:\/\/hgic.clemson.edu\/walksc\/\u00a0\u00a0<\/li>\n\n\n\n<li>Clemson Rural Health. (2023, June 21). The health benefits of nature. Clemson University.\u00a0https:\/\/blogs.clemson.edu\/ruralhealth\/the-health-benefits-of-nature\/\u00a0\u00a0<\/li>\n\n\n\n<li>National Institute of Diabetes and Digestive and Kidney Diseases. (n.d.). Staying active at any size. U.S. Department of Health and Human Services, National Institutes of Health.\u00a0https:\/\/www.niddk.nih.gov\/health-information\/weight-management\/staying-active-at-any-size\u00a0\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong>Authors:&nbsp;<\/strong>&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Bailee Floyd, Rural Health and Nutrition Agent,\u00a0Horry\u00a0and Marion Counties\u00a0<\/li>\n\n\n\n<li>Bailey Smith, UPIC Intern, Rural\u00a0Health\u00a0and Nutrition\u00a0<\/li>\n<\/ul>\n\n\n\n<p><strong>Reviewers: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition <\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition <\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>A beautiful walking trail\u00a0located\u00a0in\u00a0Williamson Park in Darlington, South Carolina.\u00a0Photo Credit: RHN Team Picture Bank\u00a0 Why We&nbsp;Should&nbsp;Walk&nbsp;&nbsp; Staying active can look different for everyone, and for many people, walking is one simple and accessible&nbsp;option. In the Pee Dee Region of South Carolina, a broad area in the northeastern part of the state that includes multiple counties, [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":348,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[10351,105058,103700,10352],"tags":[105136,105205,105264,105358,105263,105036,105010,105359,105037,105009,105361,105268,105360],"coauthors":[105057],"class_list":["post-347","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-physical-activity","category-walksc","category-wellness","tag-bailee-floyd","tag-bailey-smith","tag-cardio","tag-cardiovascular-activity","tag-cardiovascular-training","tag-exercise","tag-health","tag-pee-dee","tag-physical-activity","tag-rural-health-and-nutrition","tag-stay-active","tag-walk","tag-walking-trails"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-Trail_Williamson-Park_Darlington-1-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/347","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=347"}],"version-history":[{"count":0,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/347\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/348"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=347"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=347"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=347"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=347"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":338,"date":"2026-05-05T19:27:54","date_gmt":"2026-05-05T19:27:54","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=338"},"modified":"2026-05-22T22:02:47","modified_gmt":"2026-05-22T22:02:47","slug":"exercise-for-persons-with-low-mobility","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/exercise-for-persons-with-low-mobility\/","title":{"rendered":"Exercise for Persons with Low Mobility"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Male-Yoga-2-1024x576.jpg\" alt=\"\" class=\"wp-image-342\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Male-Yoga-2-1024x576.jpg 1024w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Male-Yoga-2-300x169.jpg 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Male-Yoga-2-768x432.jpg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Male-Yoga-2-1536x864.jpg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Male-Yoga-2-2048x1152.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Yoga is an accessible form of balance and flexibility training that can be performed standing, seated in a chair, or on the ground. Image Credit: RHN Team Picture Bank<\/p>\n\n\n\n<p>Physical activity is an essential part of maintaining health, independence, and quality of life, but for individuals with low mobility, traditional exercise advice can often feel discouraging or out of reach. Mobility is defined as the ability to move or walk freely without experiencing pain or discomfort as our joints move through their full range of motion. Someone experiencing low mobility may not be able move as comfortably making exercise much more challenging. The good news is that exercise does not have to look the same for everyone. With the right modifications and approach, physical activity can be safe, effective, and accessible at any mobility level.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is Low Mobility Exercise?<strong><\/strong><\/h2>\n\n\n\n<p>Low mobility exercise refers to aerobic, strength, and flexibility training that is adapted for individuals who have difficulty with movement. This may be due to age, injury, disability, or chronic conditions. Exercises can be done seated, in water, or with supportive equipment like chairs or resistance bands. Even if you cannot stand for long or walk without assistance, modifying physical activity can help you improve circulation, reduce joint stiffness, boost mental health, and maintain independence.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of Exercise for People with Low Mobility<strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maintain independence and perform daily tasks more easily<\/li>\n\n\n\n<li>Improve cardiovascular health and boost energy<\/li>\n\n\n\n<li>Improve balance and reduce risk of falls<\/li>\n\n\n\n<li>Manage chronic health conditions such as diabetes or arthritis<\/li>\n\n\n\n<li>Support brain function and memory<\/li>\n\n\n\n<li>Improve flexibility and joint health<\/li>\n\n\n\n<li>Promote better posture and reduce stiffness<\/li>\n\n\n\n<li>Increase muscle strength and bone density<\/li>\n\n\n\n<li>Reduce stress, anxiety, and depression<\/li>\n\n\n\n<li>Support healthy sleep<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Physical Activity Recommendations<\/h2>\n\n\n\n<p>The Physical Activity Guidelines for Americans recommends that all adults participate in the following weekly activities:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>150-300 minutes of moderate-intensity or at least 75-150 minutes of vigorous-intensity aerobic\/cardiovascular activities<\/li>\n\n\n\n<li>At least 2 days of muscle-strengthening activities (all major muscle groups)<\/li>\n\n\n\n<li>Balance and flexibility activities should be done regularly (typically a few days per week), though they are not formally quantified like cardio and strength<\/li>\n<\/ul>\n\n\n\n<p>These goals can feel overwhelming, especially with limited mobility, but remember, all exercises can be modified to meet your needs. <strong><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Cardiovascular Exercise<\/h2>\n\n\n\n<p>Cardio, or aerobic, activity raises your heart rate and increases endurance strengthening the lungs. It supports heart health, boosts mood, helps manage weight, and even improves blood sugar control. The heart is a muscle, and just like with any other muscle, can be strengthened. A stronger heart is going to be able to function more efficiently even at rest, meaning your heart does not have to work as hard, therefore, strengthening the heart can increase its longevity and help reduce your risk of cardiovascular issues as you age. Cardio training also supports everyday activities, allowing daily tasks to be performed more efficiently and with less shortness of breath.<\/p>\n\n\n\n<p>Common cardio activities like walking, running, or climbing stairs may be particularly difficult for someone with low mobility. Fortunately, there are numerous modifications or alternative exercises that can be completed to allow someone with low mobility to practice cardio safely and comfortably.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Accessible Cardiovascular Activities:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Seated Aerobic Movements:<\/strong> Performing activities from a seated position helps alleviate pressure on the lower body especially the knees and ankle joints. Sitting in a comfortable yet sturdy chair, couch, or even in the bed, can allow someone with low mobility to practice cardio where they are able to focus on the movement without being distracted by pain. Several activities can easily be modified to a seated position such as marching in place, jumping jacks or half-jacks, dancing, or boxing. Performing these movements from a seated position does not diminish any of their benefit!<\/li>\n\n\n\n<li><strong>Swimming and Water Aerobics:<\/strong> Exercising in water is an excellent way to reduce stress and pressure on the joints because the water supports body weight, making movement easier and less painful. This added buoyancy allows individuals to move more comfortably while still being physically active. Swimming provides an effective cardiovascular workout, while the natural resistance of the water also helps build muscle strength at the same time.<\/li>\n\n\n\n<li><strong>Biking and Elliptical machines:<\/strong> Using a stationary bike or elliptical machine is a great low-impact activity. These are great alternatives to walking or running as the repetitive pounding on the feet, ankles, and knees that occurs while running is removed. This means less force is transmitted through the ankles, knees, hips, and spine making it a less painful experience.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Strength Training<strong><\/strong><\/h2>\n\n\n\n<p>Strength or resistance training helps build muscle by forcing the body to work against some type of resistance like weights, resistance bands, or even just body weight. Strength training has numerous benefits for someone with low mobility; strengthening the muscles surrounding our joints can help reduce joint pain and potentially increase mobility. When muscles are stronger, they can help absorb the \u2018shock\u2019 or stress for joints making the joint more stable and less painful to move. Stronger muscles can also impact our ability to complete activities of daily living making them easier and more comfortable to perform; simple activities like moving from sitting to standing can become easier with more strength training. Finally, strength training can increase our bone density making our bones stronger and less susceptible to injury from falls.<\/p>\n\n\n\n<p>Strength training may seem intimating to start but can certainly be performed safely even with low mobility. Starting with low resistance, sometimes just bodyweight, and working on proper form first can help get you more comfortable and reduce your risk for injury. Progression should occur gradually and only when you are comfortable with form and balance.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Accessible Strength Training Activities:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Seated Strengthening Exercises:<\/strong> Just as with cardio activities, performing activities from a seated position helps alleviate pressure on the lower body especially the knees and ankle joints. Upper body strengthening exercises are usually easily adaptable to a seated position often requiring little to no modifications. For lower body exercises, incorporating a seat for stability can help lower the range of motion required to perform the exercise making it more accessible for someone with knee or lower back pain. The chair can also help someone maintain their balance as they work to build strength in the beginning. Similarly with cardio, performing strength training from a seated position does not diminish the benefits!<\/li>\n\n\n\n<li><strong>Water-Based Strength Activities:<\/strong> Water will provide a natural resistance for your muscles to work against while alleviating stress and pressure on joints. Joining a water strength training group fitness class can give you access to using water appropriate weights for additional resistance. Pool noodles or other floaties can also be used to provide additional resistance.<\/li>\n\n\n\n<li><strong>Resistance Band Exercises:<\/strong> Incorporating resistance bands into your strength training routine is a great option for someone with low mobility. Resistance bands provide a smooth even tension throughout the movement that can help reduce joint strain while strengthening the muscles around painful joints.<\/li>\n\n\n\n<li><strong>Machines:<\/strong> If you have access to a commercial gym or other space that has strength training machines, they can be a great option for someone with low mobility. Most machines will allow you to sit as you move through the exercise and similarly to resistance bands, the tension throughout the movement is smoother than with free weights which can help alleviate stress. The machines will also guide your movement as you work through the exercise making it a great option for beginners and those with limited balance.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Balance and Flexibility Exercises<\/h2>\n\n\n\n<p>Flexibility training helps our muscles and joints properly move through their range of motion. Emphasizing flexibility training can help reduce stiffness, improve movement efficiency, and increase postural strength. Balance training helps improve our body\u2019s ability to move through space in an upright, safe, and controlled manner. Increasing our ability to balance can help reduce our risk of falls, improve functional independence as we age, and build confidence in ourselves to perform activities of daily living.&nbsp;<\/p>\n\n\n\n<p>Balance and flexibility training are often two overlooked components to a well-rounded physical activity routine. Both are adaptable to seated or standing positions, and both can be incorporated as a warm-up or cool-down for other activities like cardio or strength.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Accessible Balance and Flexibility Activities:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Yoga:<\/strong> Yoga is a physical activity practice that combines stretching and balance components. Yoga poses can be easily adaptable to a seated position to reduce joint stress and support balance. Yoga props like blocks, straps, or balls, can also help modify the pose appropriately. Finding a certified yoga instructor in your community or online can help teach you have to modify safely and effectively. <a href=\"https:\/\/yogaalliance.org\/find-a-yoga-teacher\/\">Yoga Alliance<\/a> is a helpful directory to find a yoga instructor with recognized credentials.<\/li>\n\n\n\n<li><strong>Tai Chi:<\/strong> Tai Chi combines slow, continuous, movement with controlled breathing to support stronger balance and coordination. Tai Chi can also help improve lower-body strength, postural stability, and balance by encouraging smooth body weight shifting and increased body awareness. Practicing Tai Chi is a great option for someone with low mobility as it does not require a high physical strain.&nbsp;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>Physical activity is possible and beneficial at every level of mobility. While movement may look different for each individual, engaging in regular aerobic, strength, flexibility, and balance exercises can significantly improve health, independence, and quality of life. Exercise does not require standing, walking long distances, or access to specialized equipment; even small, consistent movements performed safely can lead to meaningful improvements over time. By focusing on what the body <em>can<\/em> do, rather than its limitations, individuals with low mobility can build strength, improve confidence, and maintain functional independence as they age.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Programs to Support Your Physical Activity<\/h2>\n\n\n\n<p>The Clemson Extension Rural Health and Nutrition Team offers free, evidence-based physical activity programs designed to meet participants where they are and provide support every step of the way. Whether you want to build a walking routine with&nbsp;<a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_72O40TNfAUmwtZc\"><strong><em>WalkSC<\/em><\/strong><\/a>, create a balanced movement plan through&nbsp;<a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\"><strong><em>MoveSC<\/em><\/strong><\/a>, improve strength and function with&nbsp;<a href=\"https:\/\/www.eventbrite.com\/e\/practical-strength-tickets-1555438972839\"><strong><em>Practical Strength<\/em><\/strong><\/a>, or explore gentle balance and flexibility training through&nbsp;<a href=\"https:\/\/www.eventbrite.com\/e\/yoga-for-every-body-tickets-1428088052809\"><strong><em>Yoga for Every Body<\/em><\/strong><\/a>, our programs provide structured guidance, education, and ongoing support from trained fitness and health coaches. Designed for beginners and experienced movers alike, these programs focus on building confidence, consistency, and realistic habits that support long-term health.<\/p>\n\n\n\n<p>Learn more about our physical activity programs and additional resources by visiting the <a href=\"https:\/\/www.clemson.edu\/extension\/health\/\"><strong>Rural Health and Nutrition Team Website<\/strong><\/a>&nbsp;or contacting the Rural Health and Nutrition Team via email at <a href=\"mailto:healthextension@clemson.edu\">healthextension@clemson.edu<\/a>.<\/p>\n\n\n\n<p><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arthritis Foundation. (n.d.). <em>Water exercise benefits for arthritis<\/em>. https:\/\/www.arthritis.org\/health-wellness\/healthy-living\/physical-activity\/other-activities\/water-exercise-benefits-for-arthritis<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2022). <em>How much physical activity do older adults need?<\/em> U.S. Department of Health and Human Services. https:\/\/www.cdc.gov\/physicalactivity\/basics\/older_adults\/index.htm<\/li>\n\n\n\n<li>Cleveland Clinic. (2021). <em>5 best exercises for people with diabetes<\/em>. https:\/\/health.clevelandclinic.org\/5-best-exercises-for-people-with-diabetes\/<\/li>\n\n\n\n<li>ConnectAbility Australia. (2022). <em>How to exercise with limited mobility<\/em>. https:\/\/www.connectability.org.au\/how-to-exercise-with-limited-mobility\/<\/li>\n\n\n\n<li>Featured Exercises from ACE. (n.d.). <em>Exercise database &amp; library<\/em>. American Council on Exercise. https:\/\/www.acefitness.org\/resources\/everyone\/exercise-library\/<\/li>\n\n\n\n<li>Robinson, L. (2022). <em>How to exercise with limited mobility<\/em>. HelpGuide.org. https:\/\/www.helpguide.org\/articles\/healthy-living\/chair-exercises-and-limited-mobility-fitness.htm<\/li>\n\n\n\n<li>Senior Lifestyle. (2021). <em>5 simple and fun water aerobics exercises for seniors<\/em>. https:\/\/www.seniorlifestyle.com\/resources\/blog\/5-best-water-aerobics-exercises-seniors\/<\/li>\n\n\n\n<li>U.S. Department of Health and Human Services. (2020). <em>Maintaining mobility and preventing disability are key to living independently as we age<\/em>. National Institute on Aging. https:\/\/www.nia.nih.gov\/news\/maintaining-mobility-and-preventing-disability-are-key-living-independently-we-age<\/li>\n\n\n\n<li>Victoria State Government Department of Health. (n.d.). <em>Resistance training \u2013 health benefits<\/em>. Better Health Channel. https:\/\/www.betterhealth.vic.gov.au\/health\/healthyliving\/resistance-training-health-benefits<\/li>\n<\/ul>\n\n\n\n<p><strong>Authors:&nbsp;<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marguerite Peterseim, Rural Health and Nutrition Program Assistant, Statewide<\/li>\n\n\n\n<li>Camden Bryan, Rural Health and Nutrition Extension Agent, Statewide<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Yoga is an accessible form of balance and flexibility training that can be performed standing, seated in a chair, or on the ground. Image Credit: RHN Team Picture Bank Physical activity is an essential part of maintaining health, independence, and quality of life, but for individuals with low mobility, traditional exercise advice can often feel [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":342,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[10351,105042,105058,105347,103700,10352,104040],"tags":[105350,105178,105263,105267,105036,105353,105010,105352,105351,105348,105037,105009,105349],"coauthors":[105057],"class_list":["post-338","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-illness-sickness","category-physical-activity","category-practical-strength-physical-activity","category-walksc","category-wellness","category-yoga-for-every-body","tag-balance-and-flexibility-training","tag-camden-bryan","tag-cardiovascular-training","tag-ellie-lane","tag-exercise","tag-exercise-modifications","tag-health","tag-limited-mobility","tag-low-mobility","tag-marguerite-peterseim","tag-physical-activity","tag-rural-health-and-nutrition","tag-strength-training"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Male-Yoga-2-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/338","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=338"}],"version-history":[{"count":0,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/338\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/342"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=338"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=338"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=338"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=338"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":340,"date":"2026-05-05T19:10:14","date_gmt":"2026-05-05T19:10:14","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=340"},"modified":"2026-05-22T22:06:55","modified_gmt":"2026-05-22T22:06:55","slug":"walking-for-wellness","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/walking-for-wellness\/","title":{"rendered":"Walking for Wellness"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-around-town-768x1024.jpg\" alt=\"\" class=\"wp-image-341\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-around-town-768x1024.jpg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-around-town-225x300.jpg 225w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-around-town-1152x1536.jpg 1152w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-around-town-1536x2048.jpg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-around-town-scaled.jpg 1920w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<p>Walking is an effective activity for improving overall health. Even modest increases in daily steps can provide significant physical and mental health benefits. Image Credit: RHN Team Picture Bank<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Walking Overview<\/h2>\n\n\n\n<p>Walking is a simple, free, and safe activity that most people can realistically do. It requires no fitness equipment beyond a comfortable pair of shoes and can be performed indoors on a walking path, treadmill or walking pad, outdoors on a community road or park trail, or even from a seated position in a chair. Low-impact physical activity such as walking carries a low risk of injury, making it suitable for people of all ages and fitness levels.<\/p>\n\n\n\n<p>Walking is an ideal starting point for individuals who have not been active for a while, as it allows the body to gradually adapt to movement without placing excessive stress on the joints, muscles, or heart. In addition, walking can serve as a warm-up or cool-down for other forms of physical activity, including jogging, running, strength training, or balance and flexibility exercises. A consistent walking routine also helps prevent and manage chronic diseases, such as diabetes and cardiovascular disease.<\/p>\n\n\n\n<p>According to the Physical Activity Guidelines for Americans, adults should aim for 30 minutes of walking at least five times per week to support overall health. If a 30-minute walk feels overwhelming, break the activity into smaller sessions, such as three 10-minute walks after meals throughout the day. Even small increases in daily steps or time spent walking can lead to meaningful improvements in health.<\/p>\n\n\n\n<p>Consistency matters more than intensity with walking and all physical activity. A regular low- or moderate-intensity walk leads to greater long-term health benefits than an intense activity, such as running, performed occasionally. Any amount of walking is better than none, with the most significant health changes occurring with consistency in daily or weekly walks.<\/p>\n\n\n\n<p>Setting a goal for total number of steps or amount of time spent walking each week can be a helpful tool for motivation and accountability. Everyone\u2019s starting point and end goals with walking are unique. However, it is possible for everyone to improve from their starting point by gradually progressing with walking over time. A gradual \u201cladder\u201d approach helps build a habit and consistency with physical activity. Start with what feels realistic and doable and slowly increase the amount or intensity of walking over time.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of Walking<\/h2>\n\n\n\n<p>Regular walking supports multiple aspects of physical and mental health, including: &nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Cardiovascular Health: Strengthens the heart, reduces blood pressure, and supports healthy cholesterol levels.<\/li>\n\n\n\n<li>Blood Glucose Management: Supports balanced blood sugar levels and helps prevent and manage type 2 diabetes.<\/li>\n\n\n\n<li>Muscle and Bone Health: Strengthens muscles, improves posture, and supports bone density.<\/li>\n\n\n\n<li>Mental Health: Improves mood, energy, alertness, and cognitive function, while reducing stress, anxiety, and symptoms of depression.<\/li>\n\n\n\n<li>Weight Management: Supports maintaining a healthy weight when combined with a balanced diet.<\/li>\n\n\n\n<li>Accessibility: Requires minimal equipment and can be adapted to most fitness levels.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Step Goals<\/h2>\n\n\n\n<p>Research shows that long-term health benefits are closely related to total daily steps rather than hitting a specific high step target. Adults who walk around 7,000 \u2013 8,000 steps per day experience substantially lower risks of early death, heart disease, and cognitive decline. Additional benefits compound as step counts increase, but the greatest gains appear when progressing from very low step counts to a moderate daily range. Increased walking pace can add some additional benefit, but total movement across the day has the most meaningful impact on health.<\/p>\n\n\n\n<p>For individuals who are currently less active, improvements can begin with small, achievable increases in daily steps. Gradually adding 500 \u2013 1,000 steps per day, using a device to track progress, and finding simple ways to incorporate more movement can all help build consistency. Adding more movement can look like short walks, taking more frequent breaks from sitting, or adding steps during daily routines such as brushing teeth or talking on the phone with loved ones. Over time, increasing daily steps gradually supports better cardiovascular, metabolic, and overall health without requiring people to reach high step goals all at once. Tracking steps with a wearable device, phone app, or pen and paper can help monitor progress and maintain consistency.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to Add More Steps Each Day<\/h2>\n\n\n\n<p>Small changes in a person\u2019s routine can increase daily steps without adding extra stress to their schedule. Consider trying these strategies to add more daily steps:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Park farther away from entrances to stores or events<\/li>\n\n\n\n<li>Walk during a break, such as lunchtime<\/li>\n\n\n\n<li>Take the stairs instead of the elevator<\/li>\n\n\n\n<li>Take pets on extra walks or include active play<\/li>\n\n\n\n<li>Walk while talking with a friend, family member, or colleague<\/li>\n\n\n\n<li>March or walk in place while watching TV or using a desk<\/li>\n\n\n\n<li>Dance to favorite music several times per day<\/li>\n<\/ul>\n\n\n\n<p>Forming a consistent habit with physical activity takes time. Research shows it typically takes about two months of consistency to feel like a habit is \u201csecond nature\u201d and part of a daily routine. Start small, stay consistent, and gradually increase walking duration or steps over time to support long-term adherence.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Power Walking<\/h2>\n\n\n\n<p>Power walking is a faster, more energetic form of walking that raises the heart rate more than a regular walk but is still considered low-impact and easier on the joints than jogging or running. &nbsp;The recommended speed for an average adult is 4 \u2013 5.5 miles per hour, or a 13 \u2013 15-minute mile pace. Proper form includes always keeping one foot in contact with the ground, moving in a heel-to-toe step, pumping the arms in a rhythmic motion, and engaging the core. With intentional and coordinated arm movement, power walking becomes a full-body cardio workout that simultaneously engages the core. Remember to draw the belly button towards the spine while walking to activate the abdominal muscles and keep posture neutral.<\/p>\n\n\n\n<p>Brisk walking at a pace of 3 miles per hour or faster qualifies as moderate-intensity aerobic activity. This level of effort aligns with the Physical Activity Guidelines for Americans, which recommend that all adults accumulate at least 150 minutes per week of moderate-intensity aerobic activity. The \u201cTalk Test\u201d is a practical tool for gauging the intensity of walking or power walking. During moderate-intensity activity, talking is possible but singing is not. In comparison, both talking and singing are possible during light-intensity activity, while neither is possible during vigorous-intensity activity.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of Power Walking<\/h2>\n\n\n\n<p>Power walking amplifies the many benefits of regular walking. &nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Balance: Core engagement improves posture and reduces fall risk.<\/li>\n\n\n\n<li>Digestion: Walking after meals helps move food through the digestive system. Moderate activity can begin 10-30 minutes after eating, depending on meal size.<\/li>\n\n\n\n<li>Heart Health: Strengthens the heart, lowers blood pressure, and supports cardiovascular function.<\/li>\n\n\n\n<li>Chronic Disease Prevention\/Management: Improves cholesterol and reduces risk of type 2 diabetes and stroke.<\/li>\n\n\n\n<li>Weight Management: Supports maintaining a healthy weight, especially when combined with healthy eating.<\/li>\n\n\n\n<li>Mental Health: Reduces stress, releases endorphins that improve mood, and improves alertness.<\/li>\n\n\n\n<li>Social Support: Walking with friends, family, or community groups increases motivation and enjoyment.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Proper Walking Form and Attire<\/h2>\n\n\n\n<p>Walking is most effective when approached with intention and awareness. Focusing on posture, comfortable stride length, and how the body feels during movement can make walking safer, more efficient, and more enjoyable. Paying attention to alignment and body mechanics also helps reduce unnecessary strain on the joints and supports a smoother, more natural gait. Taking a few moments to set up proper form can help individuals walk more comfortably and build a strong foundation for progressing toward longer or more frequent walks.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Stand tall with a neutral spine, aligning head over heart, heart over pelvis, pelvis over ankles<\/li>\n\n\n\n<li>Relax shoulders down and away from the ears to prevent tension in the upper body<\/li>\n\n\n\n<li>Engage the core by drawing the belly button towards the spine to support the low back and promote stable posture<\/li>\n\n\n\n<li>Keep arms bent comfortably at approximately 90 degrees and swing them naturally at the sides<\/li>\n\n\n\n<li>Maintain a steady, natural stride; avoid overstriding which can increase joint stiffness<\/li>\n\n\n\n<li>Roll through the feet from heel to toe to support smooth, efficient movement<\/li>\n\n\n\n<li>Keep gaze forward rather than down to support alignment and reduce neck strain<\/li>\n<\/ul>\n\n\n\n<p>Wearing appropriate clothing and footwear can make walking more comfortable and safer for people of all fitness levels. Choosing attire that supports mobility, reduces friction, and helps regulate temperature allows walking to feel more enjoyable and sustainable over time. Proper footwear is especially important, as supportive walking shoes can reduce stress on the feet, ankles, knees, and lower back while maintaining good alignment during each step. Clothing should allow free movement and help manage moisture to keep the body comfortable in different weather conditions.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Recommended attire for walking:<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Supportive, athletic shoes with good traction and a comfortable fit<\/li>\n\n\n\n<li>Breathable, moisture-wicking clothing to help regulate temperature<\/li>\n\n\n\n<li>Layers, so that temperature can be adjusted throughout the walk<\/li>\n\n\n\n<li>Socks that reduce friction and help prevent blisters<\/li>\n\n\n\n<li>Sun protection such as hats, sunglasses, and sunscreen when walking outdoors<\/li>\n\n\n\n<li>Reflective or highly visible clothing if walking near roads or in low-light conditions<\/li>\n<\/ul>\n\n\n\n<p>To increase the effort or challenge, consider adding light dumbbells or a weighted vest.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Warm-Up and Cool-Down for Walking<\/h2>\n\n\n\n<p>Warming up before a walk prepares the body for movement by gradually increasing heart rate, warming the muscles, and improving joint mobility. A warm-up should focus on dynamic movements, which involve controlled, active motion through a comfortable range of motion. Dynamic movements help improve circulation, enhance coordination, and reduce the risk of injury once the walking pace increases. Each dynamic movement is typically performed for at least 30 seconds or 8-12 repetitions. A full warm-up usually lasts 3-5 minutes before transitioning into the walk.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Dynamic Warm-Up Exercises (before walking):<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>March in Place \u2013 lift knees and swing arms in gentle, rhythmic motion<\/li>\n\n\n\n<li>Ankle Circles + Heel\/Toe Rolls \u2013 rotate ankles in circles; roll feet from heel to toe<\/li>\n\n\n\n<li>Calf Raises + Knee Lifts \u2013 raise and lower heels; alternate lifting knees with control<\/li>\n\n\n\n<li>Leg Swings + Hip Circles \u2013 swing legs forward\/backward and side-to-side; rotate hips in circles<\/li>\n\n\n\n<li>Torso Rotations \u2013 gently twist upper body side to side with arms relaxed<\/li>\n<\/ul>\n\n\n\n<p>Cooling down after a walk helps the body transition back to a resting state. A cool-down involves gradually slowing walking pace, followed by static stretching, which means holding a gentle stretch for a period of time without bouncing. Static stretching helps reduce muscle tension, maintain flexibility, and support recovery after aerobic activity. Each static stretch is generally held for at least 30 seconds, or 3-5 deep breaths. Stretches can be repeated 1-2 times per muscle group, for a total cool-down time of 3-5 minutes after walking.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Static Cool-Down Stretches (after walking):<\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Calf Stretch \u2013 step one foot back, heel down, and hinge slightly forward at the hips<\/li>\n\n\n\n<li>Hamstring Stretch \u2013 extend one leg forward, heel on the ground, hinge at the hips, keeping back straight<\/li>\n\n\n\n<li>Quadriceps Stretch \u2013 stand tall, bend one knee, and hold the ankle behind the body with hips level<\/li>\n\n\n\n<li>Glute Stretch \u2013 cross one ankle over the opposite knee or shin, bend knees slightly, and sit hips back<\/li>\n\n\n\n<li>Hip Flexor Stretch \u2013 step one foot forward into a gentle lunge, keeping back leg straight and pelvis tucked<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>Walking is an accessible, low-impact activity that provides a wide range of benefits for physical and mental health. Even modest increases in steps, maintained consistently over time, can improve cardiovascular health, blood glucose control, mood, cognition, and overall well-being. Power walking offers an additional challenge for those seeking to elevate heart rate and engage the entire body. By setting realistic step goals, gradually increasing activity, and integrating walking into daily routines, walking can become a sustainable and enjoyable path to lifelong wellness.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Additional Resources<\/h2>\n\n\n\n<p>If you are interested in learning more about walking and developing a consistent walking routine, consider joining Clemson Extension\u2019s 12-week walking program, <a href=\"https:\/\/www.clemson.edu\/extension\/health\/programs\/wellness\/walk-sc.html\">WalkSC<\/a>.<\/p>\n\n\n\n<p>To learn more about physical activity, check out <a href=\"https:\/\/hgic.clemson.edu\/factsheet\/physical-activity-for-adults\/\">HGIC 4031, Physical Activity for Adults<\/a>, <a href=\"https:\/\/hgic.clemson.edu\/factsheet\/activity-and-exercise\/\">HGIC 4375, Activity and Exercise<\/a>, and <a href=\"https:\/\/hgic.clemson.edu\/fit-and-busy-how-to-stay-active-with-a-packed-schedule\/\">HGIC Blog, Fit and Busy: How to Stay Active with a Packed Schedule.<\/a><br><br><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American Diabetes Association. (n.d.). <em>Stepping up to diabetes: The power of walking<\/em>. https:\/\/diabetes.org\/health-wellness\/fitness\/diabetes-walking-plan<\/li>\n\n\n\n<li>Barough, N. (2018). <em>What is power walking? Power walking techniques, tips &amp; challenges<\/em>. Walk The Walk. https:\/\/walkthewalk.org\/training\/what-is-power-walking<\/li>\n\n\n\n<li>Capeta, A. (2022). <em>What is power walking?<\/em> Nike. https:\/\/www.nike.com\/a\/what-is-power-walking<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2022). <em>Measuring physical activity intensity<\/em>. https:\/\/www.cdc.gov\/physicalactivity\/basics\/measuring\/index.html<\/li>\n\n\n\n<li>Fayehun, A. F., Olowookere, O. O., Ogunbode, A. M., Adetunji, A. A., &amp; Esan, A. (2018). Walking prescription of 10,000 steps per day in patients with type 2 diabetes mellitus: A randomised trial in Nigerian general practice. <em>British Journal of General Practice, 68(667), e139-e145. <\/em>https:\/\/pubmed.ncbi.nlm.nih.gov\/29335328\/<\/li>\n\n\n\n<li>Hamaguchi, T., Tayama, J., Suzuki, M., Nakaya, N., Takizawa, H., Koizumi, K., Amano, Y., Kanazawa, M., Fukudo, S. (2020). The effects of locomotor activity on gastrointestinal symptoms of irritable bowel syndrome among younger people: An observational study. <em>PLOS ONE<\/em>, 15(12): e0244465. https:\/\/journals.plos.org\/plosone\/article?id=10.1371\/journal.pone.0234089<\/li>\n\n\n\n<li>Rodriguez, N. R., Di Marco, N. M., Langley, S., American Dietetic Association, Dietitians of Canada, &amp; American College of Sports Medicine. (2009). American College of Sports Medicine position stand: Nutrition and athletic performance.<em>Medicine &amp; Science in Sports &amp; Exercise, 41(3), 709-731. <\/em>https:\/\/pubmed.ncbi.nlm.nih.gov\/19225360\/<\/li>\n\n\n\n<li>UCLA Health. (2025). <em>How many steps do you need a day to see health benefits?<\/em>&nbsp;https:\/\/www.uclahealth.org\/news\/article\/how-many-steps-do-you-need-day-see-health-benefits<\/li>\n\n\n\n<li>U.S. Department of Health and Human Services. (2018). <em>Physical activity guidelines for Americans<\/em> (2<sup>nd<\/sup> ed.). https:\/\/odphp.health.gov\/sites\/default\/files\/2019-09\/Physical_Activity_Guidelines_2nd_edition.pdf<\/li>\n<\/ul>\n\n\n\n<p><strong>Authors:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Marguerite Peterseim, Rural Health and Nutrition Program Assistant, Statewide<\/li>\n\n\n\n<li>Julianna Mikolaiski, PHS Intern, Rural Health and Nutrition<\/li>\n\n\n\n<li>Camden Bryan, Rural Health and Nutrition Extension Agent, Statewide<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p><strong>Reviewed by: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Walking is an effective activity for improving overall health. Even modest increases in daily steps can provide significant physical and mental health benefits. Image Credit: RHN Team Picture Bank Walking Overview Walking is a simple, free, and safe activity that most people can realistically do. It requires no fitness equipment beyond a comfortable pair of [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":341,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[10351,105058,1,103700,10352],"tags":[105178,105264,105263,105345,105267,105010,105037,105341,105009,105344,105343,105342,105104,105268,105103,105301],"coauthors":[105057],"class_list":["post-340","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-physical-activity","category-uncategorized","category-walksc","category-wellness","tag-camden-bryan","tag-cardio","tag-cardiovascular-training","tag-dynamic-stretching","tag-ellie-lane","tag-health","tag-physical-activity","tag-power-walking","tag-rural-health-and-nutrition","tag-static-stretching","tag-step-goal","tag-steps","tag-stretching","tag-walk","tag-walking","tag-walksc"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/05\/Walking-around-town-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/340","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=340"}],"version-history":[{"count":0,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/340\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/341"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=340"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=340"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=340"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=340"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":321,"date":"2026-05-05T18:50:40","date_gmt":"2026-05-05T18:50:40","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=321"},"modified":"2026-05-05T18:50:40","modified_gmt":"2026-05-05T18:50:40","slug":"the-glycemic-index-a-helpful-tool-for-blood-glucose-management","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/the-glycemic-index-a-helpful-tool-for-blood-glucose-management\/","title":{"rendered":"The Glycemic Index: A Helpful Tool for Blood Glucose Management"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/GI-pic-fact-sheet-1024x768.jpg\" alt=\"\" class=\"wp-image-322\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/GI-pic-fact-sheet-1024x768.jpg 1024w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/GI-pic-fact-sheet-300x225.jpg 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/GI-pic-fact-sheet-768x576.jpg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/GI-pic-fact-sheet.jpg 1430w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption class=\"wp-element-caption\">Common foods, including vegetables, fruits, and grains, contain carbohydrates. Using the glycemic index can help people with diabetes determine which foods have the most impact on blood glucose levels and prevent high blood sugar spikes. Image credit: RHN Team Picture Bank<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Carbohydrates and the Human Body<strong><\/strong><\/h2>\n\n\n\n<p>All foods provide the human body with at least one of three macronutrients: carbohydrates, proteins, and fats. Of the three macronutrients, the human body prefers carbohydrates as its primary source of fuel for supplying the body\u2019s cells, tissues, and organs with energy. Carbohydrates can come from many different foods, including:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vegetables (specifically starchy vegetables, like potatoes and corn)<\/li>\n\n\n\n<li>Fruits<\/li>\n\n\n\n<li>Grains (such as pasta, bread, and rice)<\/li>\n\n\n\n<li>Legumes (beans, peas, and lentils)<\/li>\n\n\n\n<li>Dairy products<\/li>\n\n\n\n<li>Desserts and pre-packaged snack foods<\/li>\n<\/ul>\n\n\n\n<p>Carbohydrates consumed through meals or snacks can be further categorized into three main types:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Sugars<\/li>\n\n\n\n<li>Starches<\/li>\n\n\n\n<li>Fiber<\/li>\n<\/ul>\n\n\n\n<p>The body breaks down the components of carbohydrates, particularly sugars and starches, further into simple sugars, known as glucose. Fiber, while an important nutrient, cannot be digested in the human body. For this reason, fiber slows the rate at which sugars and starches are broken down into glucose.<\/p>\n\n\n\n<p>As carbohydrates are digested, the pancreas secretes insulin in response to rising blood glucose levels. Understanding how quickly certain carbohydrates are digested and how they affect blood glucose levels can help individuals manage their diabetes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is Glycemic Index and Glycemic Load?<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Glycemic Index<\/h3>\n\n\n\n<p>The glycemic index (GI) was developed to measure how quickly carbohydrate-containing foods raise blood glucose levels after consumption. The glycemic index scale ranges from 0 to 100, and food rankings typically fall into low, medium, and high categories. The categories are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Low GI: 0 to 55<\/li>\n\n\n\n<li>Medium GI: 56 to 69<\/li>\n\n\n\n<li>High GI: 70 to 100<\/li>\n<\/ul>\n\n\n\n<p>Foods within the high GI category usually contain more simple sugars and refined carbohydrates. These foods can cause rapid increases in blood glucose. Examples of foods within the high GI category include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Refined, white bread<\/li>\n\n\n\n<li>White rice<\/li>\n\n\n\n<li>Baked potato<\/li>\n\n\n\n<li>Watermelon<\/li>\n<\/ul>\n\n\n\n<p>Medium GI foods typically raise blood glucose more slowly than high GI foods. Foods that fall in the medium GI range also provide more sustained energy, whereas high GI foods often lead to energy crashes and hunger. Many foods are classified as medium-GI foods. Some examples are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Whole wheat bread<\/li>\n\n\n\n<li>Raisins<\/li>\n\n\n\n<li>Honey<\/li>\n<\/ul>\n\n\n\n<p>Low GI foods raise blood glucose levels slowly. Most non-starchy vegetables and legumes fit into this category. Other low GI foods are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Quinoa<\/li>\n\n\n\n<li>Strawberries<\/li>\n\n\n\n<li>Apples<\/li>\n\n\n\n<li>Cow&#8217;s milk or unsweetened plant-based milk alternatives<\/li>\n\n\n\n<li>Unsweetened Yogurt<\/li>\n<\/ul>\n\n\n\n<p>The drawback of using a tool like GI is that it relies solely on eating foods on an empty stomach. It does not consider portion size or whether the food was prepared as part of a balanced meal. A food\u2019s GI can also be affected by how the food was cooked (steamed, baked, boiled, etc.), its ripeness, the fiber content, and the food\u2019s fat, fiber, and acid content. However, GI remains a useful tool for identifying nutrient-dense foods with a lower impact on blood glucose levels.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Glycemic Load<\/h3>\n\n\n\n<p>Glycemic Load (GL) was developed by researchers to account for the impact of typical food portion sizes on blood glucose levels. Like GI, the GL of foods is classified into three categories:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Low GL (0 \u2013 10)<\/li>\n\n\n\n<li>Medium GL (11-19)<\/li>\n\n\n\n<li>High GL (20 or more)<\/li>\n<\/ul>\n\n\n\n<p>Some foods are listed as having a high GL, while others may have a medium or low GL. In combination with the GI scale, one can begin to determine the impact of their food choices on diabetes self-management. A low GL means the food has a small overall effect on blood glucose, a medium GL reflects a moderate rise, and a high GL indicates a larger, faster increase. GL considers both how quickly carbohydrates are digested and how many carbohydrates are in a portion, so some foods with a higher GI still fall into the low GL category. In general, following a low GI eating pattern can help support good blood glucose management and overall health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of Eating Foods with a Low GI<\/h2>\n\n\n\n<p>Regularly eating low-GI foods can aid weight loss or weight management, help balance blood glucose levels, and reduce the risk of chronic diseases such as heart disease and diabetes.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Who Might Benefit the Most from Using GI?<\/h3>\n\n\n\n<p>While anyone can use GI to make informed food choices, certain populations may find it especially helpful. These include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>People living with diabetes<\/li>\n\n\n\n<li>Individuals with prediabetes or insulin resistance<\/li>\n\n\n\n<li>People aiming for weight management<\/li>\n\n\n\n<li>Athletes and active individuals<\/li>\n\n\n\n<li>Individuals with cardiovascular risk factors, such as a family history of hypertension, high cholesterol, or heart disease.<\/li>\n<\/ul>\n\n\n\n<p>Overall, GI can be a practical guide for anyone looking to make balanced carbohydrate choices.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Why is this Important for People Living with Diabetes?<\/h2>\n\n\n\n<p>GI is important for people living with diabetes because it helps predict how quickly different carbohydrate-containing foods will raise an individual\u2019s blood sugar. Foods with a high GI may cause a more rapid rise in blood glucose, making it harder to manage blood sugar levels. On the other hand, foods with a low GI lead to slower, steadier increases that support better blood sugar control. As a result, not all carbohydrates may affect the body in the same way. However, because diabetes is an individualized disease, with no two people presenting with exactly the same symptoms or outcomes, it is important to follow regular monitoring practices to see how specific foods may affect blood sugar.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tips for Using GI in Diabetes Management<\/h2>\n\n\n\n<p>While GI can help illustrate how different foods may influence blood glucose, it can be difficult to fully understand how to apply this information in daily eating habits. One helpful approach is to use GI as a general guide when comparing similar foods, such as swapping a higher-GI food for a lower-GI one. Additionally, paying special attention to how foods are prepared can be beneficial, as cooking methods, ripeness, and processing can alter a food&#8217;s glycemic impact. Another simple strategy is to combine foods rich in carbohydrates with sources of fiber, protein, and\/or healthy fats, which can help create meals that digest more gradually. Also, it is important to be mindful of how much carbohydrate is consumed at one time, as GI does not accurately reflect portion sizes.<\/p>\n\n\n\n<p>Overall, using the GI can help complement balanced meals, consistent eating routines, and guidance from healthcare professionals. When used this way, GI can help support more predictable glucose patterns without requiring strict rules or major changes to familiar foods.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion<\/h2>\n\n\n\n<p>Understanding GI can help individuals make more informed choices about the carbohydrates they eat. While it is not meant to replace portion awareness or personalized guidance from registered dietitians, GI can help support steadier glucose levels and overall well-being. By choosing lower-GI foods, pairing carbohydrates with fiber, protein, and healthy fats, and paying special attention to how food is prepared, people can have well-balanced meals that promote their long-term health.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Additional Resources for Nutrition and Diabetes<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>HGIC 4406 <a href=\"https:\/\/hgic.clemson.edu\/factsheet\/nutrition-recommendations-for-diabetes\/\"><em>Nutrition Recommendations for Diabetes<\/em><\/a> (link)<\/li>\n\n\n\n<li>HGIC Blog Post <a href=\"https:\/\/hgic.clemson.edu\/carbohydrates-the-good-the-bad-the-healthy\/\">Carbohydrates: The Good, The Bad, The Healthy<\/a> (link)<\/li>\n\n\n\n<li><a href=\"https:\/\/blogs.clemson.edu\/stirringuphealthyrecipes\/culinary-techniques-glossary\/\">Stirring Up Healthy Recipes, Culinary Techniques Guide<\/a> (link)<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">References:<strong><\/strong><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Arkansas Heart Hospital. (n.d.). Glycemic Index Chart. https:\/\/www.arheart.com\/wp-content\/uploads\/2024\/02\/2020.10.06-Glycemic-Index-Handout.pdf.<\/li>\n\n\n\n<li>Cleveland Clinic. (2025, April 15). <em>What is the Glycemic Index?<\/em> https:\/\/health.clevelandclinic.org\/glycemic-index.<\/li>\n\n\n\n<li>Ellis, E. (2019, November 19). <em>What is Glycemic Index?<\/em> https:\/\/www.eatright.org\/health\/wellness\/diet-trends\/what-is-glycemic-index.<\/li>\n\n\n\n<li>Harvard T.H. Chan School of Public Health. (2026). Carbohydrates and Blood Sugar. <em>The Nutrition Source<\/em>. https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/carbohydrates-and-blood-sugar\/<\/li>\n\n\n\n<li>Mayo Clinic. (2025, August 19). Low-glycemic index diet: What\u2019s behind the claims?https:\/\/www.mayoclinic.org\/healthy-lifestyle\/nutrition-and-healthy-eating\/in-depth\/low-glycemic-index-diet\/art-20048478.<\/li>\n\n\n\n<li>MedlinePlus. (2024, October 11). <em>Glycemic index and diabetes.<\/em> U.S. National Library of Medicine. https:\/\/medlineplus.gov\/ency\/patientinstructions\/000941.htm.<\/li>\n\n\n\n<li>U.S. Department of Veterans Affairs. (2024, May 1). Whole Health Library: Glycemic Index. https:\/\/www.va.gov\/WHOLEHEALTHLIBRARY\/tools\/glycemic-index.asp.<\/li>\n<\/ul>\n\n\n\n<p><strong>Authors:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Davis, UPIC Intern, Rural Health and Nutrition Extension<\/li>\n\n\n\n<li>Julianna Lyle, Rural Health and Nutrition Extension Agent, Anderson &amp; Abbeville Counties<\/li>\n<\/ul>\n\n\n\n<p><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Wilson, PhD, RDN, LD, FAND, Assistant Professor, Community Nutrition, Department of Food, Nutrition, and Packaging Sciences<\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Carbohydrates and the Human Body All foods provide the human body with at least one of three macronutrients: carbohydrates, proteins, and fats. Of the three macronutrients, the human body prefers carbohydrates as its primary source of fuel for supplying the body\u2019s cells, tissues, and organs with energy. Carbohydrates can come from many different foods, including: [&hellip;]<\/p>\n","protected":false},"author":3908,"featured_media":322,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[706,10351,102886,103160,105021,105003],"tags":[105314,105315,105026,105088,105064,105022,105313,105312,105310,105311,105306,105010,105316,105092,105024,105009,105055],"coauthors":[105020],"class_list":["post-321","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diabetes","category-health","category-health-extension-for-diabetes","category-know-diabetes-by-heart","category-nutrition","category-stirring-up-healthy-recipes","tag-balanced-meal","tag-blood-glucose","tag-blood-sugar","tag-carbohydrates","tag-chronic-disease","tag-diabetes","tag-fiber","tag-glucose","tag-glycemic-index","tag-glycemic-load","tag-hannah-davis","tag-health","tag-insulin-resistance","tag-julianna-lyle","tag-nutrition","tag-rural-health-and-nutrition","tag-sugar"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/GI-pic-fact-sheet-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/321","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3908"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=321"}],"version-history":[{"count":0,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/321\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/322"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=321"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=321"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=321"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=321"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":333,"date":"2026-04-30T23:42:38","date_gmt":"2026-04-30T23:42:38","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=333"},"modified":"2026-05-23T02:26:48","modified_gmt":"2026-05-23T02:26:48","slug":"strength-training","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/strength-training\/","title":{"rendered":"Strength Training"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Weights-1024x768.jpg\" alt=\"\" class=\"wp-image-335\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Weights-1024x768.jpg 1024w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Weights-300x225.jpg 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Weights-768x576.jpg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Weights-1536x1152.jpg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Weights-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Plank-Pose-1024x768.jpg\" alt=\"\" class=\"wp-image-334\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Plank-Pose-1024x768.jpg 1024w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Plank-Pose-300x225.jpg 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Plank-Pose-768x576.jpg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Plank-Pose-1536x1152.jpg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Plank-Pose-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>Strength training is not limited to lifting weights. There are many ways to apply resistance against your muscles, including using bodyweight and other types of fitness equipment such as bands, kettlebells, and medicine balls. Working against your own bodyweight is a great strength training option for beginners or those who have not been physically active in a while. Image Credit: RHN Team Picture Bank<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What is Strength Training?<\/h2>\n\n\n\n<p>Strength training, also called resistance training, is an important part of any exercise program. Strength training is a type of exercise that causes your muscles to contract against outside resistance, such as free weights, machines, resistance bands, medicine balls, or your own body weight. Over time, the muscles adapt by becoming stronger and, depending on the type of training, may also increase in size. Examples of strength training include lifting weights, exercising using body weight or resistance bands, carrying heavy loads, climbing stairs, shoveling snow, and many more activities that challenge the muscles against resistance. Strength training has unique benefits that cannot be achieved through aerobic exercise alone, and some of the benefits of aerobic exercise can be increased with the addition of resistance training. Even though research shows many benefits of strength training, many adults still do not meet the recommended amount of muscle-strengthening activity each week. However, these concerns should not stand in the way of establishing a consistent strength training routine. People of all ages, genders, races, ethnicities, and abilities can reap the benefits of resistance training.<\/p>\n\n\n\n<p><em>Individuals with chronic medical conditions, recent injuries, or concerns about beginning exercise should consult a healthcare provider before starting a new strength training program.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Benefits of Strength Training<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Increased muscle strength, endurance, and power<\/strong>\n<ul class=\"wp-block-list\">\n<li>Regular resistance training helps muscles produce more force, sustain effort for longer periods, and generate power more efficiently. These adaptations make it easier to lift, carry, push, pull, and move safely during both exercise and everyday tasks.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Increased bone, muscle, and connective tissue growth and durability<\/strong>\n<ul class=\"wp-block-list\">\n<li>Strength training places stress on the muscles and bones, which encourages the body to adapt by building and maintaining lean tissue. Over time, resistance training can help preserve muscle mass, support stronger bones, and improve the durability of tendons and ligaments. These adaptations are especially important for healthy aging and injury prevention.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Improved mobility, physical functioning, and performance in activities of daily living<\/strong>\n<ul class=\"wp-block-list\">\n<li>Resistance training improves the ability to stand up, climb stairs, get up from the floor, carry groceries, and complete other daily movements with greater ease. Stronger muscles also help support posture, coordination, and joint control, which can improve overall function and independence.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reduced body fat and increased basal metabolic rate<\/strong>\n<ul class=\"wp-block-list\">\n<li>Strength training can increase or preserve lean muscle mass, which helps the body use energy more efficiently. Because muscle tissue is metabolically active, maintaining more lean mass can support a healthier resting metabolism. When combined with appropriate nutrition, resistance training can also help reduce body fat over time.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Decreased blood pressure<\/strong>\n<ul class=\"wp-block-list\">\n<li>Regular resistance training can help lower resting blood pressure and improve cardiovascular health. These benefits are often greatest when strength training is combined with aerobic exercise, healthy eating, adequate sleep, and other heart-healthy habits.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Improved blood lipid profiles, glucose tolerance, and insulin sensitivity<\/strong>\n<ul class=\"wp-block-list\">\n<li>Strength training helps muscles use glucose more effectively and can improve the body\u2019s response to insulin. These metabolic adaptations support healthier blood sugar regulation and may also improve blood lipid levels, reducing risk factors linked to chronic disease.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Increased functional independence<\/strong>\n<ul class=\"wp-block-list\">\n<li>Building and maintaining strength helps people stay independent for longer by making everyday movement easier and safer. This is especially important for older adults and for anyone recovering from periods of inactivity, illness, or injury.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Reduced incidence of falls and related complications in older adults<\/strong>\n<ul class=\"wp-block-list\">\n<li>Strength training helps improve balance, coordination, and lower-body strength, which are important for fall prevention. Stronger muscles also provide better support for joints and help reduce the likelihood of injury when a fall does occur.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Improved well-being, self-esteem, and mental health<\/strong>\n<ul class=\"wp-block-list\">\n<li>Regular exercise is linked to better mood, greater confidence, and improved overall well-being. Strength training can also support mental health by giving people a sense of accomplishment, competence, and control over their progress.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Improved long-term health and healthy aging<\/strong>\n<ul class=\"wp-block-list\">\n<li>Strength training supports healthy aging by helping preserve muscle mass, mobility, bone health, and physical capacity over time. It is also associated with a lower risk of many chronic health problems and can help people stay active and capable throughout the lifespan.<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Recommendations for Strength Training<\/h2>\n\n\n\n<p>According to the <em>Physical Activity Guidelines for Americans<\/em> developed by the U.S. Department of Health and Human Services, adults should participate in muscle-strengthening activities at least 2 days per week. These activities should be performed at a moderate or greater intensity and involve all major muscle groups, including the legs, hips, back, chest, shoulders, arms, and abdomen. Moderate-intensity strength training generally means the exercises feel challenging, and the final repetitions of each set are difficult to complete while still maintaining proper form.<\/p>\n\n\n\n<p>For each exercise, individuals commonly complete a range of repetitions depending on the exercise type and training goal. Moderate-intensity strength training often includes about 8\u201312 repetitions per set, especially for isolation exercises and general muscular fitness. However, some larger compound exercises may be performed with slightly lower repetition ranges, such as 5\u20138 repetitions, because these movements involve multiple muscle groups and allow heavier resistance to be used safely and effectively. <\/p>\n\n\n\n<p>Research suggests that 1 set is effective, but completing 2 to 3 sets per exercise may result in greater benefits, especially as training experience increases. Each repetition should be performed in a controlled manner with good technique. The last few repetitions should feel challenging, and weight or resistance should be adjusted over time as the body adapts and grows stronger.<\/p>\n\n\n\n<p>Rest and recovery are also important components of strength training. Individuals commonly rest about 1 to 2 minutes between sets during moderate-intensity strength training, although rest needs may vary depending on the exercise and training goal. It is also generally recommended to allow at least 48 hours of recovery before intensely training the same muscle groups again.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Strength Training Basics<\/h2>\n\n\n\n<p>Strength training involves intentionally challenging your muscles so they can adapt and become stronger over time. Building an effective program requires understanding a few foundational principles that help guide safe, sustainable progress.<\/p>\n\n\n\n<p>When planning a strength training routine, consider the following key components: <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Frequency<\/h3>\n\n\n\n<p><strong>How often will you train?<\/strong><\/p>\n\n\n\n<p>Training frequency refers to how many strength training sessions you complete each week and how often each muscle group is trained. Your schedule should be realistic and sustainable based on work, school, family responsibilities, energy levels, and recovery needs.<\/p>\n\n\n\n<p>For beginners, 2\u20133 strength training sessions per week are generally recommended. As experience and tolerance improve, additional sessions may be added if desired.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercise Selection<\/h3>\n\n\n\n<p><strong>Are you choosing exercises that support your goals?<\/strong><\/p>\n\n\n\n<p>A balanced strength training program should target all major muscle groups and include a variety of movement patterns. Exercises should be selected based on your current abilities, goals, available equipment, and any physical limitations.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Major Muscle Groups<\/h4>\n\n\n\n<p>A balanced strength training program should target all major muscle groups throughout the upper body, core, and lower body. Training all major muscle groups can help improve posture, movement efficiency, joint stability, balance, injury prevention, and performance in daily activities.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Upper Body Muscle Groups<\/h5>\n\n\n\n<h6 class=\"wp-block-heading\">Chest (Pectorals)<\/h6>\n\n\n\n<p>The chest muscles help with pushing movements and moving the arms across the body. These muscles are located across the front of the  chest.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: push-up, chest press<\/li>\n\n\n\n<li>Isolation exercise example: chest fly<\/li>\n<\/ul>\n\n\n\n<h6 class=\"wp-block-heading\">Upper Back and Lats<\/h6>\n\n\n\n<p>The upper back muscles help pull the arms backward while supporting posture and shoulder stability. These muscles are located across the upper and middle back and along the sides of the torso underneath the arms.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: bent-over row, lat pulldown<\/li>\n\n\n\n<li>Isolation exercise example: straight-arm pulldown<\/li>\n<\/ul>\n\n\n\n<h6 class=\"wp-block-heading\">Shoulders (Deltoids)<\/h6>\n\n\n\n<p>The shoulder muscles help lift, rotate, and stabilize the arms during movement. The deltoid muscles wrap around the top and sides of the shoulders and help create the rounded shape of the shoulders.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: overhead press, upright row<\/li>\n\n\n\n<li>Isolation exercise example: lateral raise<\/li>\n<\/ul>\n\n\n\n<h6 class=\"wp-block-heading\">Biceps<\/h6>\n\n\n\n<p>The biceps help bend the elbow and assist with pulling movements. The biceps are located on the front of the upper arm between the shoulder and elbow. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: inverted row, chin-up<\/li>\n\n\n\n<li>Isolation exercise example: bicep curl<\/li>\n<\/ul>\n\n\n\n<h6 class=\"wp-block-heading\">Triceps<\/h6>\n\n\n\n<p>The triceps help straighten the elbow and assist with pushing movements. The triceps are located on the back of the upper arm.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: triceps dip, push-up<\/li>\n\n\n\n<li>Isolation exercise example: triceps extension<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">Core Muscle Groups<\/h5>\n\n\n\n<h6 class=\"wp-block-heading\">Abdominals and Obliques<\/h6>\n\n\n\n<p>The abdominal muscles help stabilize the spine, support posture, and assist with bending and rotational movements. These muscles are located across the front and sides of the torso. <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: woodchopper, bear crawl<\/li>\n\n\n\n<li>Isolation exercise example: oblique crunch<\/li>\n<\/ul>\n\n\n\n<h6 class=\"wp-block-heading\">Lower Back (Erector Spinae)<\/h6>\n\n\n\n<p>The lower back muscles help maintain posture and stabilize the spine during movement. These muscles run along both sides of the spine in the lower and middle back.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: deadlift, bent-over row<\/li>\n\n\n\n<li>Isolation exercise example: back extension<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">Lower Body Muscle Groups<\/h5>\n\n\n\n<h6 class=\"wp-block-heading\">Glutes<\/h6>\n\n\n\n<p>The glute muscles help extend and stabilize the hips during walking, climbing, lifting, and balancing movements. These muscles are located in the buttocks and hips and are some of the strongest muscles in the body.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: squat, hip thrust <\/li>\n\n\n\n<li>Isolation exercise example: glute bridge<\/li>\n<\/ul>\n\n\n\n<h6 class=\"wp-block-heading\">Quadriceps<\/h6>\n\n\n\n<p>The quadriceps help straighten the knee and support standing, walking, climbing, and jumping movements. The quadriceps are located on the front of the thigh between the hips and knees.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: goblet squat, step-up<\/li>\n\n\n\n<li>Isolation exercise example: leg extension<\/li>\n<\/ul>\n\n\n\n<h6 class=\"wp-block-heading\">Hamstrings<\/h6>\n\n\n\n<p>The hamstrings help bend the knee and extend the hips during walking, running, and lifting movements. These muscles are located on the back of the thigh underneath the glutes.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: deadlift, good morning<\/li>\n\n\n\n<li>Isolation exercise example: hamstring curl<\/li>\n<\/ul>\n\n\n\n<h6 class=\"wp-block-heading\">Hip Abductors and Adductors<\/h6>\n\n\n\n<p>These muscles help stabilize the hips and move the legs away from or toward the body. The abductors are located along the outer hips and thighs, while the adductors are located along the inner thighs.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: lateral lunge, curtsy lunge<\/li>\n\n\n\n<li>Isolation exercise example: hip abduction, hip adduction <\/li>\n<\/ul>\n\n\n\n<h6 class=\"wp-block-heading\">Calves and Tibialis Anterior <\/h6>\n\n\n\n<p>The calf muscles and tibialis anterior help control movement at the ankle and foot during walking, running, climbing stairs, balancing, and jumping. The calf muscles help lift the heel and push the body forward during movement, while the tibialis anterior helps lift the front of the foot and stabilize the ankle during walking and balance activities. The calves are located on the back of the lower leg, while the tibialis anterior runs along the front of the shin.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Compound exercise examples: farmer&#8217;s carry, stair climb <\/li>\n\n\n\n<li>Isolation exercise examples: calf raise, toe raise<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Opposing Muscle Groups<\/h4>\n\n\n\n<p>A well-rounded strength training program should include exercises that strengthen opposing muscle groups throughout the upper body, core, and lower body. Opposing muscle groups work together to create balanced movement and joint stability because when one muscle contracts, the opposing muscle often lengthens or relaxes. Training both sides of these movement patterns can help support posture, movement efficiency, coordination, and injury prevention.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Upper Body<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>chest \u2194 upper back<\/li>\n\n\n\n<li>front shoulders \u2194 rear shoulders<\/li>\n\n\n\n<li>biceps \u2194 triceps<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">Core<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>abdominals \u2194 lower back<\/li>\n\n\n\n<li>left obliques \u2194 right obliques<\/li>\n<\/ul>\n\n\n\n<h5 class=\"wp-block-heading\">Lower Body<\/h5>\n\n\n\n<ul class=\"wp-block-list\">\n<li>hip flexors \u2194 glutes<\/li>\n\n\n\n<li>quadriceps \u2194 hamstrings<\/li>\n\n\n\n<li>inner thighs \u2194 outer hips<\/li>\n\n\n\n<li>calves \u2194 tibialis anterior<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Planes of Motion<\/h4>\n\n\n\n<p>In addition to choosing exercises that target the major muscle groups, it is also helpful to select movements from different planes of motion. The body does not move in only one direction during daily activities or exercise, so training in multiple planes can help improve coordination, balance, movement efficiency, and overall function.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sagittal plane:<\/strong> forward and backward movement (squats, lunges, bicep curls)<\/li>\n\n\n\n<li><strong>Frontal plane:<\/strong> side-to-side movement (side lunges, lateral raises)<\/li>\n\n\n\n<li><strong>Transverse plane:<\/strong> rotational movement (wood chops, torso rotations)<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\">Compound vs. Isolation Exercises<\/h4>\n\n\n\n<p>Many strength training programs include both compound and isolation exercises. <\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Compound Exercises<\/h5>\n\n\n\n<p>Compound exercises involve movement at multiple joints and train several muscle groups at the same time. Examples include squats, deadlifts, presses, rows, push-ups, and pull-ups. Everyday activities such as climbing stairs, carrying groceries, lifting boxes, pushing a lawn mower, or getting up from a chair also rely on compound movement patterns. Because these exercises use more muscle mass and require greater coordination, balance, and energy, they are often more physically demanding on the body. Compound exercises are commonly emphasized because they improve overall strength, support movement patterns used in daily life, and efficiently train multiple muscle groups at once.<\/p>\n\n\n\n<p>Compound exercises are often programmed with slightly lower repetition ranges, such as 5\u20138 repetitions per set, because they involve multiple muscle groups, require more coordination and stabilization, and typically allow individuals to lift heavier amounts of resistance. Lower repetition ranges can help maintain proper technique and movement quality while managing fatigue during these more physically demanding exercises.<\/p>\n\n\n\n<h5 class=\"wp-block-heading\">Isolation Exercises<\/h5>\n\n\n\n<p>Isolation exercises primarily involve movement at one joint and target a specific muscle group, such as bicep curls, triceps extensions, leg curls, or calf raises. Everyday activities may also rely on specific muscles working independently, such as gripping and carrying lighter objects, stabilizing the ankle while walking, or bending the elbow to pick up and hold items. These exercises are generally less physically demanding because they involve fewer muscles and require less coordination and energy. Isolation exercises can help strengthen specific muscles, improve muscular balance, and support larger compound movements. For example, strengthening the biceps may help support pulling movements such as rows or pull-ups, while strengthening the hamstrings may improve stability and support lower-body exercises like squats or deadlifts.<\/p>\n\n\n\n<p>Isolation exercises are commonly performed with moderate repetition ranges, such as 8\u201312 repetitions per set, because they target a single muscle group and generally use lighter resistance. Higher repetitions can help increase muscular fatigue and training volume while placing less overall stress on the body and nervous system.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Exercise Order<\/h3>\n\n\n\n<p><strong>In what order should exercises be performed?<\/strong><\/p>\n\n\n\n<p>Exercises that require more coordination, energy, balance, or multiple muscle groups are typically performed first. These are often compound exercises such as squats, deadlifts, presses, and rows. Performing these exercises earlier in a workout allows the body and mind to use higher energy levels and better focus to maintain proper form and movement quality.<\/p>\n\n\n\n<p>Smaller, more targeted isolation exercises are usually performed afterward because they generally require less total energy and coordination. Performing isolation exercises later in a workout can also help strengthen specific muscle groups that support larger movement patterns. For example, someone may perform squats and lunges earlier in a workout before later completing leg extensions, hamstring curls, or calf raises to further target specific lower-body muscles.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Intensity<\/h3>\n\n\n\n<p><strong>How challenging is the exercise?<\/strong><\/p>\n\n\n\n<p>Intensity refers to how difficult the exercise feels for your muscles and body. This is commonly adjusted through the amount of resistance used, exercise complexity, movement speed, or training volume.<\/p>\n\n\n\n<p>Your body must be challenged appropriately in order to adapt, but more intensity is not always better. Volume and intensity should generally have an inverse relationship:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Higher repetitions and more sets usually require lighter resistance<\/li>\n\n\n\n<li>Lower repetitions typically require heavier resistance<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Volume<\/h3>\n\n\n\n<p><strong>How much total work are you performing?<\/strong><\/p>\n\n\n\n<p>Volume refers to the total amount of work completed during training and is often described using sets and repetitions (reps).<\/p>\n\n\n\n<p>General recommendations include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>General fitness:<\/strong> 1\u20133 sets of 8\u201315 repetitions<\/li>\n\n\n\n<li><strong>Muscle growth (hypertrophy):<\/strong> 3\u20136 sets of 6\u201312 repetitions<\/li>\n\n\n\n<li><strong>Strength development:<\/strong> 2\u20136 sets of 1\u20136 repetitions<\/li>\n<\/ul>\n\n\n\n<p>These ranges are flexible and may vary based on individual goals, training experience, and recovery ability.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Principles of Strength Training<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Start with Movement Quality<\/h3>\n\n\n\n<p>Before adding heavy resistance, it is important to learn proper movement patterns and exercise technique. Building body awareness and a strong mind-muscle connection can improve exercise performance and help reduce injury risk.<\/p>\n\n\n\n<p>Many people begin with body weight exercises or light resistance while practicing controlled movement patterns such as squatting, hinging, pushing, pulling, rotating, and balancing.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Gradually Add Resistance<\/h3>\n\n\n\n<p>As movement quality and confidence improve, external resistance such as dumbbells, resistance bands, machines, or barbells can be added gradually. The goal is not to use the heaviest weight possible immediately, but rather to challenge the muscles safely and progressively over time.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Progressive Overload<\/h3>\n\n\n\n<p>The body adapts to the demands placed upon it. To continue building strength, muscles must gradually experience greater challenges over time. This principle is called progressive overload.<\/p>\n\n\n\n<p>Progressive overload can occur by:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Increasing resistance or weight<\/li>\n\n\n\n<li>Performing more repetitions or sets<\/li>\n\n\n\n<li>Improving exercise technique or range of motion<\/li>\n\n\n\n<li>Increasing training frequency<\/li>\n\n\n\n<li>Reducing rest time between sets<\/li>\n<\/ul>\n\n\n\n<p>Small, gradual increases are often more effective and sustainable than large increases performed too quickly.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Specificity<\/h3>\n\n\n\n<p>Your body adapts specifically to the type of training you perform. This principle, called specificity, means that your exercises should reflect your personal goals.<\/p>\n\n\n\n<p>For example:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Training with heavier weights and lower repetitions is more specific to building maximal strength<\/li>\n\n\n\n<li>Higher repetitions with lighter resistance may improve muscular endurance<\/li>\n\n\n\n<li>Exercises that mimic daily activities or sports movements may improve functional performance<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Diminishing Returns<\/h3>\n\n\n\n<p>Progress is often fastest when beginning a new strength training program. Over time, improvements may occur more slowly as the body adapts and becomes more trained. This concept is known as diminishing returns.<\/p>\n\n\n\n<p>Slower progress does not mean training is no longer effective. Consistency over time remains one of the most important factors for long-term strength, health, and function.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Recovery and Adaptation<\/h3>\n\n\n\n<p>Strength improvements occur when the body is given enough time and resources to recover from training. Recovery allows muscles, connective tissues, and energy systems to repair and adapt to the stress placed upon them during exercise. Sleep, hydration, nutrition, stress management, and rest days all play important roles in the recovery process. Without adequate recovery, fatigue may accumulate and increase the risk of poor performance, burnout, or injury. Rest and recovery are important parts of an effective strength training program, not signs of weakness or lack of progress.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Consistency Over Perfection<\/h3>\n\n\n\n<p>Strength training progress is rarely perfectly linear. Illness, busy schedules, stress, travel, and life changes may interrupt routines from time to time. Missing workouts occasionally does not erase progress.<\/p>\n\n\n\n<p>Building sustainable habits and returning to training after setbacks is often more important than following a \u201cperfect\u201d program.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Strength Training Considerations for Special Populations<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Physical Limitations<\/h3>\n\n\n\n<p>Strength training can improve mobility, physical functioning, and performance in activities of daily living. It can help preserve independence, reduce pain, and make it easier to move through life with more confidence. These benefits can assist those with physical limitations throughout day-to-day living. Some special considerations that individuals with physical limitations should be aware of:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Intensity and duration of exercise should begin at a lower level. Most strength training exercises require a certain degree of mobility to complete. Start slowly and build mobility, coordination, and confidence over time to reduce risk of injury.<\/li>\n\n\n\n<li>Modify exercises to match your ability, and remember that this can look different from day to day. There are numerous progressions and regressions for many strength training exercises, and individuals can adjust their training plan to fit their ability and range of motion. For example, traditional resistance exercises performed standing may not be realistic for individuals with physical limitations. Exercises can be adapted to a seated position, which can be more attainable for those with limited range of motion. Performing strength training activities from a seated position does not diminish their benefits.<\/li>\n\n\n\n<li>Discuss your training plan with your healthcare provider, as adjustments to medication or modifications for exercises may be needed. Talk with your doctor and healthcare team about the amounts and types of activity that are appropriate for you.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Older Adults<\/h3>\n\n\n\n<p>Resistance training is one of the most important components of improving daily function and promoting independence for older adults. Strength training has numerous benefits that can improve quality of life in older adults, including improved balance, reduced risk of falling, prevention of age-related loss of skeletal muscle, and more. Older adults may have more hesitations toward physical activity, but research has shown that most people, regardless of age, can safely participate. In fact, for frail individuals, strength training may be helpful before more demanding aerobic exercise. Some special considerations for older adults to consider:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Modify exercises to match your ability, and remember that this can look different from day to day. There are numerous progressions and regressions for many strength training exercises, and individuals can adjust their training plan to be feasible for their ability and range of motion. Lower intensities and alternative movements for certain muscle groups may be required, depending on the individual\u2019s ability. Start slowly and build strength over time.<\/li>\n\n\n\n<li>Ensure stable footing and balance before performing strength training activities. It can take time for your body to build up the support and awareness needed for good balance. When strength training, make sure you feel stable and supported during each exercise. If you cannot maintain your balance during an exercise and feel like you may fall, stop the exercise and look for a modification that will help you stay balanced. Using a chair or wall for assistance with balance is always a great option.<\/li>\n\n\n\n<li>Discuss your training plan with your healthcare provider, as adjustments to medication or modifications for exercises may be needed. Talk with your doctor and healthcare team about the amounts and types of activity that are appropriate for you.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Diabetes<\/h3>\n\n\n\n<p>Strength training has been shown to decrease visceral fat, reduce HbA1c, decrease blood pressure, and improve insulin sensitivity and glucose tolerance. Generally, physical activity, including strength training, lowers blood glucose levels, but the amount will vary depending on your body, type of diabetes, and any medications you may take to manage blood glucose levels. These benefits can help prevent and reduce risk factors that contribute to the progression of diabetes and can lower comorbidities associated with diabetes, such as hypertension or heart disease. However, individuals with diabetes should keep in mind special considerations when practicing strength training to ensure they are training safely. These special considerations include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Check blood glucose levels before engaging in physical activity, especially if you take insulin. Physical activity usually lowers blood glucose levels by using extra glucose in the blood. However, people who take medications that lower blood glucose, like insulin, may be at higher risk for low blood sugar during or after exercise. It is recommended that if blood glucose levels are lower than 100 mg\/dL, you may need to eat a small snack with 15 to 30 grams of carbohydrates before exercising to ensure your blood glucose does not fall too low while training. If blood glucose levels are higher than 240 mg\/dL, your blood sugar may be too high to safely engage in physical activity. Check with your doctor to determine the safest blood glucose ranges for your individual body before, during, and after physical activity.<\/li>\n\n\n\n<li>Always have a treatment for low blood glucose levels handy while exercising. Keeping a source of rapid-acting carbohydrates, such as fruit juice or regular soda, nearby while exercising can help you treat low blood sugar if it occurs during or after training.<\/li>\n\n\n\n<li>Wear cotton socks and athletic shoes that are comfortable when strength training. Your shoes should fit properly and not squeeze your feet too tightly or cause blisters. Your shoes should also allow you to remain stable and balanced throughout the exercises.<\/li>\n\n\n\n<li>Drink plenty of water during activity to prevent dehydration. Dehydration can cause an increase in blood sugar, so stay hydrated before, during, and after strength training.<\/li>\n\n\n\n<li>After training, check your blood glucose levels again to see how they were impacted. This is a great way to understand how your body reacts to different activities. For those who are new to strength training or have not been active in a while, it is especially helpful to keep track of blood glucose levels before and after activity. This helps you get to know your body better and can help prevent or treat low blood glucose levels if needed.<\/li>\n\n\n\n<li>After training, also check your feet and entire body for sores, blisters, irritations, cuts, or other injuries. If injuries are present and do not heal within 2 days, call your healthcare provider. A slow-healing cut or sore could become more serious for someone with diabetes if left untreated.<\/li>\n\n\n\n<li>Discuss your training plan with your healthcare provider, as adjustments to medication or modifications for exercises may be needed. Talk with your doctor and healthcare team about the amounts and types of activity that are appropriate for you.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Hypertension (High Blood Pressure)<\/h3>\n\n\n\n<p>Strength training not only strengthens the muscles throughout the body but also helps support heart and cardiovascular health. Strength training has been shown to decrease blood pressure and cardiovascular demands during exercise, and it may also lower overall cardiovascular risk. While these benefits can be achieved, individuals with hypertension should consider these recommendations to safely strength train:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Proceed with caution with movements involving lifting very heavy weights, including heavy furniture, boxes, and similar loads outside the gym. Effort that is sudden and intense can cause blood pressure to spike, especially if a person holds their breath while exerting force.<\/li>\n\n\n\n<li>Breathe steadily as you engage in strength training. Try your best to match each movement with your breath. For example, exhale while you lift, push, or pull, and inhale while you lower or return to the starting position. It may be helpful to count out loud while you lift and lower as a reminder to breathe.<\/li>\n\n\n\n<li>Begin at a lower resistance, progress slowly, and maintain low to moderate intensity. It can take time for your body and heart to adapt to the physical stress brought on by strength training. Take it slowly and allow your heart time to work, recover, and adapt.<\/li>\n\n\n\n<li>Discuss your training plans with your healthcare provider, as adjustments to medication or modifications for exercises may be needed. It is important to know how you may need to adjust your activity depending on the medications you take. Your doctor may also recommend modifications if you have cardiovascular complications.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Getting Started with Strength Training<\/h2>\n\n\n\n<p>It might be intimidating to begin incorporating strength training into your exercise routine. Whether you have exercised your whole life or are starting physical activity for the first time, you might not know how to get started or what types of exercises to do. Below, we have listed some tips for getting started with strength training so you can feel confident beginning your fitness journey.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Start Slowly and Stay Consistent Over Time<\/h3>\n\n\n\n<p>Your muscles need time to adjust to the new demands they are experiencing. It is better to start with lower-intensity workouts and gradually progress over time. Exercises performed by someone just beginning their training will not look the same as exercises performed by someone who has been training for a long time, and that is okay. You should also prioritize consistency over intensity with your strength training. In other words, it is better for your body to strength train at a lower level consistently than at a higher level inconsistently. Staying consistent on a weekly basis will lead to greater long-term benefits and success with your training goals.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Warm Up Before and Cool Down After Each Training Session <\/h3>\n\n\n\n<p>A strength training warm-up should include light exercises that use the same muscle groups targeted in your training plan. This ensures that the muscles you will use are adequately prepared for the upcoming activity. For example, if you plan to do a lower-body strength training session focused on the glutes, hips, hamstrings, and calves, your warm-up should include light exercises that engage each of these muscle groups. You may choose to perform the same exercises in your training plan at their lightest intensity for your warm-up, too. A proper warm-up should include dynamic movement or constant activity.<\/p>\n\n\n\n<p>A strength training cool-down is designed to lower your heart rate and blood pressure as you return to your day, relax and stretch the muscles you contracted through training, and help prevent injury. Static movements should be emphasized in a cool-down; static movement involves holding a stretch for 15 to 30 seconds and breathing deeply. You should target the same muscle groups used during training in your cool-down as well.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Use Proper Form and Focus on Controlled Movement Patterns <\/h3>\n\n\n\n<p>It is important to ensure that you are performing each exercise with correct form before adding more weight. If you add too much weight too early, your form is more likely to suffer, and this can increase the risk of injury. Try your best to use purposeful, controlled movements that help you establish a mind-body connection to the muscles you are strengthening. Do not swing weights or use momentum to lift the weights; this helps ensure that your muscles are being properly trained and reduces unnecessary injury risk.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Use Your Breath to Support Movement<\/h3>\n\n\n\n<p>Proper breathing can help improve stability, movement control, exercise performance, and overall comfort during strength training. Try to practice diaphragmatic breathing, sometimes called belly breathing, which involves breathing deeply into the abdomen rather than taking short, shallow breaths into the chest. The diaphragm is a large muscle located beneath the lungs that plays a major role in breathing. When you breathe deeply in through the nose, the diaphragm contracts and moves downward, allowing the lungs to fill more efficiently with air. During exhalation through the nose or mouth, the diaphragm relaxes and helps push air back out of the lungs. This breathing pattern can improve oxygen delivery throughout the body, help muscles work more efficiently, and support better exercise performance.<\/p>\n\n\n\n<p>As a general guideline, exhale during the phase of the exercise that requires the most effort, such as when pushing, pulling, lifting, squeezing, or contracting the muscles. Inhale during the easier portion of the movement, such as when lowering the weight, lengthening the muscles, resetting, or returning to the starting position. For example, exhale while standing up from a squat or pushing during a chest press, and inhale while lowering back down.<\/p>\n\n\n\n<p>Avoid holding your breath during strength training, especially during challenging movements, because this can cause unnecessary increases in blood pressure and reduce movement efficiency. Matching your breath to your movement can help improve exercise control, body awareness, and overall training effectiveness.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Listen to Your Body<\/h3>\n\n\n\n<p>Your body, energy levels, and thought patterns may change from day to day. This means that strength training exercises that felt appropriate in the past may not feel appropriate in the present. Do a quick body scan and self-assessment before, during, and after activity. The ability to listen to your mind and body can be useful in helping you perform your exercises more efficiently, without pain or injury, and even see better results.<\/p>\n\n\n\n<p>For example, you may or may not feel properly energized for your planned workout. Low energy levels may be your cue to eat a nourishing snack packed with high-quality carbohydrates, such as fruit, to regain your energy and successfully complete the workout. Another example would be paying attention to any aches or pains during your warm-up; these sensations may be the result of muscle stiffness or your body\u2019s attempt to signal the onset of injury. Your warm-up may need to be extended, or a section of the workout may need to be skipped or replaced depending on how the area feels.<\/p>\n\n\n\n<p>Mild muscle soreness 24 to 72 hours after exercise can be a normal response to new or challenging activity. However, sharp, shooting, or persistent pain is not normal and may signal injury. Stop immediately whatever you are doing if you feel sharp, shooting, or stabbing pain, then take a few deep breaths and reassess whether you should continue the workout. Sharp pain is not a normal physiological response and may mean the body is signaling that something is wrong.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Find What Feels Comfortable and Accessible<\/h3>\n\n\n\n<p>Options for equipment include body weight, free weights or dumbbells, machines with weights or cables, resistance bands, medicine balls, and more. No one option is better than the other. The most important thing is to challenge your muscles to do more work than they normally would. Beginners can also modify exercises by reducing weight, limiting range of motion, slowing down movement speed, or using a chair, wall, or resistance band for extra support. As your strength and confidence improve over time, exercises can gradually be adjusted to become more challenging.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Programs to Support Your Physical Activity<\/h2>\n\n\n\n<p>The Clemson Extension Rural Health and Nutrition Team offers free, evidence-based physical activity programs designed to meet participants where they are and provide support every step of the way. Whether you want to build a walking routine with&nbsp;<a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_72O40TNfAUmwtZc\"><strong><em>WalkSC<\/em><\/strong><\/a>, create a balanced movement plan through&nbsp;<a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\"><strong><em>MoveSC<\/em><\/strong><\/a>, improve strength and function with&nbsp;<a href=\"https:\/\/www.eventbrite.com\/e\/practical-strength-tickets-1555438972839\"><strong><em>Practical Strength<\/em><\/strong><\/a>, or explore gentle, accessible movement through&nbsp;<a href=\"https:\/\/www.eventbrite.com\/e\/yoga-for-every-body-tickets-1428088052809\"><strong><em>Yoga for Every Body<\/em><\/strong><\/a>, our programs provide structured guidance, education, and ongoing support from trained fitness and health coaches. Designed for beginners and experienced movers alike, these programs focus on building confidence, consistency, and realistic habits that support long-term health.<\/p>\n\n\n\n<p><a href=\"https:\/\/clemson.ca1.qualtrics.com\/jfe\/form\/SV_5ALzjWFzKmXRlMW\"><em><strong>MoveSC<\/strong><\/em><\/a> is a free Clemson Extension program available to South Carolina residents that provides 11 weeks of group education and support focused on physical activity and healthy movement habits. Participants learn how to apply the Physical Activity Guidelines for Americans recommendations for cardiovascular, strength, and balance and flexibility training to their everyday lives. The program also provides opportunities to meet with two certified personal trainers who help participants develop a personalized physical activity plan based on their goals, abilities, and lifestyle.<\/p>\n\n\n\n<p>Learn more about our physical activity programs and additional resources by visiting our&nbsp;<a href=\"https:\/\/www.clemson.edu\/extension\/health\/\"><strong>website<\/strong><\/a>&nbsp;or contacting the Rural Health and Nutrition Team at <a href=\"mailto:healthextension@clemson.edu\">healthextension@clemson.edu<\/a>.<\/p>\n\n\n\n<p>For additional information on safe and effective physical activity and nutrition strategies to support physical activity, review our fact sheets on <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/cardiovascular-training\/\">Cardiovascular Training<\/a> and <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/nutrition-to-support-physical-activity-2\/\">Nutrition to Support Physical Activity<\/a>.<\/p>\n\n\n\n<p><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American College of Sports Medicine. (2026). <em>ACSM publishes updated resistance training guidelines<\/em>. ACSM. https:\/\/www.acsm.org\/resistance-training-guidelines-update-2026\/<\/li>\n\n\n\n<li>American Heart Association. (2024). <em>Getting active to control high blood pressure<\/em>. https:\/\/www.heart.org\/en\/health-topics\/high-blood-pressure\/changes-you-can-make-to-manage-high-blood-pressure\/getting-active-to-control-high-blood-pressure<\/li>\n\n\n\n<li>American Heart Association. (2023). <em>Resistance exercise training in individuals with and without cardiovascular disease: 2023 update: A scientific statement from the American Heart Association<\/em>. https:\/\/professional.heart.org\/en\/guidelines-statements\/resistance-exercise-training-in-individuals-with-and-without-cardiovascularcir0000000000001189<\/li>\n\n\n\n<li>American Heart Association. (2024). <em>Strength and resistance training exercise<\/em>. https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/strength-and-resistance-training-exercise<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2023). <em>Adult activity: An overview<\/em>. https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/adults.html<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2025). <em>Older adult activity: An overview<\/em>. https:\/\/www.cdc.gov\/physical-activity-basics\/guidelines\/older-adults.html<\/li>\n\n\n\n<li>Colberg, S. R., Sigal, R. J., Fernhall, B., Regensteiner, J. G., Blissmer, B. J., Rubin, R. R., Chasan-Taber, L., Albright, A. L., &amp; Braun, B. (2016). Exercise and type 2 diabetes: The American College of Sports Medicine and the American Diabetes Association: Joint position statement. <em>Diabetes Care, 39<\/em>(11), 2065\u20132079. https:\/\/doi.org\/10.2337\/dc16-1728<\/li>\n\n\n\n<li>National Institute on Aging. (2021). <em>How can strength training build healthier bodies as we age?<\/em> https:\/\/www.nia.nih.gov\/news\/how-can-strength-training-build-healthier-bodies-we-age<\/li>\n\n\n\n<li>National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2025). <em>Exercise for your bone health<\/em>. https:\/\/www.niams.nih.gov\/health-topics\/exercise-your-bone-health<\/li>\n\n\n\n<li>U.S. Department of Health and Human Services. (2018). <em>Physical activity guidelines for Americans<\/em> (2nd ed.). https:\/\/health.gov\/paguidelines\/second-edition\/pdf\/Physical_Activity_Guidelines_2nd_edition.pdf<\/li>\n<\/ul>\n\n\n\n<p><strong>Authors: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Camden Bryan, Rural Health and Nutrition Extension Agent, Statewide<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition <\/li>\n<\/ul>\n\n\n\n<p><strong>Reviewers: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition <\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Strength training is not limited to lifting weights. There are many ways to apply resistance against your muscles, including using bodyweight and other types of fitness equipment such as bands, kettlebells, and medicine balls. Working against your own bodyweight is a great strength training option for beginners or those who have not been physically active [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":334,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[10351,105058,105347,10352],"tags":[105178,105392,105267,105036,105384,105393,105010,105357,105037,105383,105355,105356,105009,105385,105354,105349,105386,105389,105387,105388,105390,105394,105391],"coauthors":[105057],"class_list":["post-333","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-physical-activity","category-practical-strength-physical-activity","category-wellness","tag-camden-bryan","tag-cool-down","tag-ellie-lane","tag-exercise","tag-frequency","tag-getting-started-with-strength-training","tag-health","tag-muscle","tag-physical-activity","tag-progressive-overload","tag-resistance-exercises","tag-resistance-training","tag-rural-health-and-nutrition","tag-specificity","tag-strength","tag-strength-training","tag-strength-training-for-diabetes","tag-strength-training-for-hypertension","tag-strength-training-for-older-adults","tag-strength-training-for-physical-limitations","tag-strength-training-for-special-populations","tag-strength-training-recovery","tag-warm-up"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Plank-Pose-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/333","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=333"}],"version-history":[{"count":0,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/333\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/334"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=333"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=333"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=333"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=333"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":331,"date":"2026-04-30T23:22:41","date_gmt":"2026-04-30T23:22:41","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=331"},"modified":"2026-05-05T22:04:34","modified_gmt":"2026-05-05T22:04:34","slug":"nutrition-to-support-physical-activity-2","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/nutrition-to-support-physical-activity-2\/","title":{"rendered":"Nutrition to Support Physical Activity"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"768\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Healthy-living-1-1024x768.jpg\" alt=\"\" class=\"wp-image-332\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Healthy-living-1-1024x768.jpg 1024w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Healthy-living-1-300x225.jpg 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Healthy-living-1-768x576.jpg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Healthy-living-1-1536x1152.jpg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Healthy-living-1.jpg 2016w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<p>The way you eat affects how your body feels during physical activity, how well you recover afterwards, and how your body adapts over time. Image Credit: RHN Team Picture Bank<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Why is Nutrition Important?<\/h1>\n\n\n\n<p>Nutrition plays a crucial role in supporting physical activity by providing the necessary energy and nutrients for muscle repair, growth, and overall performance.<\/p>\n\n\n\n<p>With proper nutrition, it can be easier to reach your desired goals with physical activity and ensure the long-term sustainability of your plan. The following highlights essential nutrients needed to achieve maximum health benefits and results.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">What are the three main Macronutrients?<\/h1>\n\n\n\n<p>Carbohydrates, proteins, and fats are the three main macronutrients necessary for proper human functioning. Each nutrient plays a specific role in supporting physical activity.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Carbohydrates \u2013 4 calories per gram<\/li>\n\n\n\n<li>Proteins \u2013 4 calories per gram<\/li>\n\n\n\n<li>Fats \u2013 9 calories per gram<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Protein<strong><em><\/em><\/strong><\/h2>\n\n\n\n<p>Protein is a key nutrient for physical activity because it plays a vital role in muscle repair and growth. During exercise, especially strength building exercises, muscle fibers experience stress and break down. The body then uses protein to repair these fibers, leading to muscle growth. This process of damage and repair allows muscles to become bigger and stronger as they adapt to the demands placed on them.<\/p>\n\n\n\n<p>While strength training, it is recommended to consume about 0.5 to 0.8 grams of protein per pound of body weight each day. This amount may vary based on your activity level and fitness goals and more protein may be needed with greater quantity and intensity of strength training activities. Adequate protein intake ensures your body has the necessary building blocks to repair and grow muscle fibers. Healthy sources of protein include lean meats, poultry, fish, eggs, dairy products, legumes, tofu, and protein supplements like whey or pea protein powder. Since proteins make up 80% of skeletal muscle, increasing your protein intake can support greater muscle gains during any type of physical activity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Amino Acids<\/h3>\n\n\n\n<p>When shopping for protein powders, you may see the term \u201camino acids\u201d on labels. Amino acids are essential compounds that serve as the building blocks of protein. They are important for muscle growth, immune system support, and the production of enzymes and proteins. Amino acids are classified into two groups: essential and non-essential. Essential amino acids cannot be made by the body and must be obtained through the diet, while non-essential amino acids can be produced by the body. There are twenty different amino acids that help the body grow and function properly, but only nine are considered essential.<\/p>\n\n\n\n<p>A complete protein source contains all nine essential amino acids, whereas an incomplete protein lacks one or more of them. You can combine plant-based protein sources to create a more complete protein. For example, eating brown rice with beans or whole wheat toast with peanut butter can provide a full amino acid profile.<\/p>\n\n\n\n<p>Complete Protein:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Poultry<\/li>\n\n\n\n<li>Beef<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Tofu<\/li>\n\n\n\n<li>Edamame<\/li>\n<\/ul>\n\n\n\n<p>Incomplete Protein: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Legumes<\/li>\n\n\n\n<li>Nuts<\/li>\n\n\n\n<li>Seeds<\/li>\n\n\n\n<li>Whole Grains<\/li>\n\n\n\n<li>Vegetables&nbsp;&nbsp;&nbsp;<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Protein Powder<\/h3>\n\n\n\n<p>Protein powders are among the most common nutritional products marketed for physical activity. These powders, derived from sources like dairy (whey) or plant-based ingredients (pea or soy), allow individuals to consume a higher amount of protein without needing to eat large quantities of solid food.<\/p>\n\n\n\n<p>Protein powders can help you meet your protein goals for building strength. They provide a convenient way to increase protein intake without excessive consumption of meals that may be high in lactose, sodium, fats, and sugars. However, many protein powders contain added sugars, which can increase your overall calorie intake. When choosing a protein powder, consider how it fits into your overall health goal. For those who are lactose intolerant or vegan, plant-based powders may be a better option. Protein powders can also be added to recipes, such as pancakes or oatmeal, to boost protein levels and create a more balanced meal, especially since these foods are generally higher in carbohydrates.<\/p>\n\n\n\n<p>There are various types of protein powders available. Whey protein is made from whey, a liquid byproduct of cheese production. This powder is a complete protein, containing all nine essential amino acids needed for strength training. Plant-based protein powders are made by grinding plant sources, such as peas or soybeans, into a fine powder, similar to flour. Depending on the source, these powders may or may not provide a complete protein profile.<\/p>\n\n\n\n<p>It is important to note that protein powders typically contain only protein, so your diet should still include a variety of nutrients from fruits, vegetables, whole grains, fats, and carbohydrates. Therefore, protein powders should be viewed as supplements to your meals, rather than meal replacements.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Carbohydrates<strong><em><\/em><\/strong><\/h2>\n\n\n\n<p>Carbohydrates are the body\u2019s primary source of energy, providing the fuel needed for workouts. They are made up of sugars, like glucose. When you consume carbohydrates, they are broken down during digestion and either used immediately for energy or converted into glycogen, which is stored in our liver and muscles and serves as a key energy source. Complex carbohydrates, such as whole grains, vegetables, and legumes, release energy gradually, supporting sustained activity, and simple carbohydrates can help give you an extra energy boost before a workout.<\/p>\n\n\n\n<p>Without adequate carbohydrate intake, the body will not have the available energy needed to exercise with optimal performance and will instead leave you feeling sluggish and make the workout feel harder. Proper timing of carbohydrate intake can especially enhance performance and recovery, which will be discussed in more detail later. It is recommended to have 45-65% of calories per day come from carbohydrates. Specifically complex carbohydrates, like whole-grain, fiber-rich foods, are great sources to incorporate as a part of a balanced plate. Limiting starchy foods, like potatoes, green peas, lima beans and rice can help with blood sugar regulation. More fiber-rich foods, like broccoli or whole-grain bread or pasta, also help with satiety so you feel full longer and regulate blood sugar better throughout the day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Simple vs. Complex Carbohydrates<\/h3>\n\n\n\n<p>Simple carbohydrates<strong>,<\/strong> also known as monosaccharides and disaccharides, are the simplest form of carbohydrates. Examples include some fruits, table sugar, desserts, white bread, and many processed foods. As the sugar in the blood rises due to the consumption of foods with simple carbohydrates, insulin is produced by the pancreas to balance those high levels. Insulin is a hormone that signals for cells to increase uptake of the sugar and remove it from the blood. Since these sugars are readily available, they provide quick bursts of energy. Simple carbohydrates are easily digestible once consumed, which often leads to rapid spikes in blood sugar levels. Due to this, these are better eaten in moderation or to be paired with a lean protein source to lessen their blood sugar effect.<\/p>\n\n\n\n<p>Simple carbs are best eaten before high-intensity, short duration physical activities, such as sprints, high intensity training (or HIT workouts), or high intensity strength training sessions. Mid-workout, simple carbs can also be beneficial if the activity is lasting longer than 60 minutes to quickly replenish energy stores. After exercise, consuming simple carbs soon can also help restore muscle and liver glycogen stores helping you recover more quickly.<\/p>\n\n\n\n<p>Complex carbohydrates, or polysaccharides, are larger molecules that take longer to digest, providing long-lasting energy. They also contain beneficial nutrients like fiber, vitamins, and minerals. Examples include brown rice, oats, beans, and potatoes. Consuming complex carbohydrates before a workout can enhance performance by providing sustained energy. For instance, brown rice is preferable to white rice because it is made up of complex carbohydrates that offer greater nutritional benefits and longer-lasting energy. It has a higher fiber content, which allows it is to be more satiating and helps individuals to feel full longer. Complex carbohydrates also tend to be less processed, which allows for them to contain more vitamins and minerals.<\/p>\n\n\n\n<p>Complex carbs are best incorporated into your overall healthy eating plan and can be beneficial if eaten 2-3 hours before long or endurance-based activities such as running, cycling, swimming, or anything lasting longer than 60 minutes. After exercise, continuing to incorporate complex carbs in your meals and snacks will help maintain glycogen stores and help your body recover and feel replenished.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Healthy Fats<strong><em><\/em><\/strong><\/h2>\n\n\n\n<p>Fat intake is essential for the body to absorb vitamins and maintain hormonal balance. Consuming healthy fats aids in the breakdown of fat-soluble vitamins and can help raise hormone levels that influence muscle growth, such as growth hormone, which stimulates the production of amino acids to aid in muscle building and repair. Healthy fats also work in the production of leptin, a hormone that regulates your appetite. Increased leptin production helps the brain signal to the body a feeling of fullness and satiety. Good sources of healthy fats include seeds, salmon, avocado, and some vegetable oils. These healthy fats can also increase levels of HDL, the &#8220;good&#8221; cholesterol. While our main source of energy during physical activity comes from carbohydrates, fats can help provide us with needed energy. This usually only occurs during prolonged endurance events lasting more than one 1-2 hours.<\/p>\n\n\n\n<p>The average individual needs 20-35% of their calories to come from fat (primarily healthy fats) to support proper functioning. Examples of how many grams of total fat this would equal for someone consuming 1,500, 2000, and 2,500 calories per day are provided below:<\/p>\n\n\n\n<p>Grams Needed:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1,500 calories: 33-58 grams of fat per day<\/li>\n\n\n\n<li>2,000 calories: 44-78 grams of fat per day<\/li>\n\n\n\n<li>2,500 calories: 56-97 grams of fat per day<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">&nbsp;<\/h3>\n\n\n\n<h2 class=\"wp-block-heading\">Hydration<strong><\/strong><\/h2>\n\n\n\n<p>Adequate fluid intake is crucial during any physical activity. Drinking water not only replaces fluids lost through sweat but also helps deliver nutrients to your cells, providing energy. Additionally, staying hydrated during exercise lubricates joints and helps regulate body temperature. It is important to hydrate during every season. In the summer, sweat, warm body temperature, and exhaustion can be signs to take a break and drink some water. However, it can be difficult to recognize signs of dehydration in the winter. Sweat is less prominent in cold temperatures and thinking about drinking water can easily be forgotten. The air in the winter weather also pulls out a lot of water, so breathing in and out can remove fluid from the body and lead to dehydration.&nbsp;&nbsp; Adding lemon and ginger to warm water is a great way to have a warm drink that feels good in the cold weather but also helps to stay hydrated.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">&nbsp;<\/h4>\n\n\n\n<h3 class=\"wp-block-heading\">Sports and Energy Drinks<\/h3>\n\n\n\n<p>After a challenging workout, it is important to replenish your body with the necessary nutrients. While many sports drinks are marketed for hydration and replenishment, they are not always the healthiest option. If you choose to drink a sports beverage, be aware that they often contain high levels of sugar, which can add extra calories and cause blood sugar spikes, particularly for those with diabetes. For exercise lasting less than an hour, water is generally the recommended choice.<\/p>\n\n\n\n<p>Sports drinks and energy drinks are different products both aimed at athletes or active individuals. Most energy drinks are not regulated by the FDA and can be high in added sugars and caffeine. Healthier alternatives for boosting energy include black or green teas and coffee, or you might opt for healthy snacks.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Supplements<\/h3>\n\n\n\n<p>Pre-workout supplements, often sold as powders to be mixed with water, are another popular product. These supplements are designed to increase energy levels before workouts. While caffeine is generally safe in moderation, some pre-workout brands contain very high amounts of caffeine per serving. It\u2019s advisable to check the label to ensure that the pre-workout contains a safe level of caffeine\u2014typically 200 mg or less is recommended\u2014keeping in mind any additional caffeine sources you may consume throughout the day.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Electrolytes<\/h3>\n\n\n\n<p>By incorporating a diet with a variety of fruits and vegetables, most individuals will get enough electrolytes through the foods in their diet. For light to moderate activity, extra electrolytes may not be necessary; and water and healthier snacks may be enough to refuel and hydrate.&nbsp; Eating foods with moderate amounts of sodium, potassium, magnesium and chloride can incorporate electrolytes back into the body and replenish what is lost through sweat.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Timing and Distribution<strong><\/strong><\/h1>\n\n\n\n<p>Consistently spacing out meals throughout the day is important for maintaining stable blood sugar and energy levels, especially as exercise burns calories. Each meal should include a balance of protein, carbohydrates, and healthy fats. Proper meal timing, aligned with your activity plan, can enhance performance during workouts.<\/p>\n\n\n\n<p>Aim to eat a balanced meal 3-4 hours before exercising, focusing on complex carbohydrates, lean protein, and healthy fats. Consuming an additional source of complex carbohydrates two hours prior to your workout can provide extra energy if it has been a while since your last meal. Additionally, eating a simple carbohydrate source right before exercising can help boost energy levels, as these carbohydrates digest quickly.<\/p>\n\n\n\n<p>After your workout, a meal rich in protein will support muscle growth and repair, while carbohydrates will help replenish energy stores, promoting recovery. Use these guidelines to effectively plan your meals and snacks to maximize your strength-training workouts and recovery.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Healthy and Balanced Pre-Workout Snacks<\/h2>\n\n\n\n<p>Carbohydrates: 30-60 grams of carbohydrates in pre-workout meals and 15-20 grams in pre-workout snacks can provide the energy needed for your workout. Good sources of healthy carbohydrates for your pre-workout snacks would include fruits and whole grains like toast or granola. Incorporating vegetables into a pre-workout snack would not be advised as vegetables typically contain higher levels of fiber which would impact.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Fruit<\/strong><\/td><td><strong>Portion<\/strong><\/td><td><strong>Grams of Carbs<\/strong><\/td><\/tr><tr><td>Banana<\/td><td>1 medium banana<\/td><td>27 grams<\/td><\/tr><tr><td>Apple<\/td><td>1 medium apple<\/td><td>25 grams<\/td><\/tr><tr><td>Berries<\/td><td>1 cup of blueberries<\/td><td>21 grams<\/td><\/tr><tr><td>Orange<\/td><td>1 medium orange<\/td><td>15 grams<\/td><\/tr><tr><td>Grapes<\/td><td>\u00be cup<\/td><td>23 grams<\/td><\/tr><tr><td>Watermelon<\/td><td>2 cups<\/td><td>21 grams<\/td><\/tr><tr><td><strong>Whole Grains<\/strong><\/td><td><strong>Portion<\/strong><\/td><td><strong>Grams of Carbs<\/strong><\/td><\/tr><tr><td>Oats<\/td><td>1 cup cooked<\/td><td>27 grams<\/td><\/tr><tr><td>Brown rice<\/td><td>1 cup cooked<\/td><td>45 grams<\/td><\/tr><tr><td>Quinoa<\/td><td>1 cup cooked<\/td><td>39 grams<\/td><\/tr><tr><td>Whole grain bread<\/td><td>2 slices<\/td><td>30-40 grams<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Protein: Aim for around 15-20 grams of protein for snacks. Healthy options proteins can include Greek yogurt, a protein shake, eggs, or other plant sources like chickpeas or peanut butter.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Animal Sources<\/strong><\/td><td><strong>Portion<\/strong><\/td><td><strong>Grams of Protein<\/strong><\/td><\/tr><tr><td>Chicken Breast<\/td><td>\u00be oz cooked<\/td><td>25-30 grams<\/td><\/tr><tr><td>Turkey Breast<\/td><td>\u00be ounces cooked<\/td><td>25 grams<\/td><\/tr><tr><td>Eggs<\/td><td>about 3 large eggs<\/td><td>18 grams<\/td><\/tr><tr><td>Greek Yogurt<\/td><td>1 cup<\/td><td>20 grams<\/td><\/tr><tr><td>Cottage Cheese<\/td><td>1 cup low-fat<\/td><td>25 grams<\/td><\/tr><tr><td><strong>Plant-Based Sources<\/strong><\/td><td><strong>Portion<\/strong><\/td><td><strong>Grams of Protein<\/strong><\/td><\/tr><tr><td>Tofu<\/td><td>3-4 ounces<\/td><td>&nbsp;<\/td><\/tr><tr><td>Lentils<\/td><td>3 ounces<\/td><td>20 grams<\/td><\/tr><tr><td>Chickpeas<\/td><td>1 cup cooked<\/td><td>15 grams<\/td><\/tr><tr><td>Peanut Butter<\/td><td>3 tablespoons<\/td><td>12-15 grams<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>Healthy fats: It is often recommended to focus on the type of fat consumed. Try to incorporate more unsaturated fats, like avocado, olive oil, walnuts, and fatty fish, and limit consumption of saturated fat, like margarine, canola oil, and palm oil.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Healthy Fats<\/strong><\/td><td><strong>Portion<\/strong><\/td><td><strong>Grams of Fat (Unsaturated)<\/strong><\/td><\/tr><tr><td>Avocado<\/td><td>2 tablespoons<\/td><td>5 grams<\/td><\/tr><tr><td>Extra virgin olive oil<\/td><td>1 teaspoon<\/td><td>5 grams<\/td><\/tr><tr><td>Salmon<\/td><td>3 ounces<\/td><td>7 grams<\/td><\/tr><tr><td>Tuna<\/td><td>3 ounces<\/td><td>3 grams<\/td><\/tr><tr><td>Edamame<\/td><td>\u00bd cup<\/td><td>8 grams<\/td><\/tr><tr><td>Tofu<\/td><td>1 \u00bd cups<\/td><td>15 grams<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>To create a balanced and nutritious post-workout snack, aim to include these three main macronutrients. Below is a list of post-workout snacks and light meals that include these essential nutrients to fuel and strengthen your body in recovery.&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Low-fat Greek yogurt with berries &amp; granola<\/li>\n\n\n\n<li>Whole grain toast with nut butter &amp; \u00bd of a sliced banana&nbsp;<\/li>\n\n\n\n<li>Sliced turkey sandwich on whole grain bread with a side of carrots &amp; hummus<\/li>\n\n\n\n<li>Fruit smoothie using your choice of fruit &amp; low-fat milk<\/li>\n\n\n\n<li>Whole-grain bagel topped with hummus, 1 sliced hard-boiled egg, &amp; everything bagel seasoning<\/li>\n\n\n\n<li>Scrambled eggs with a piece of whole grain toast and a side of orange slices<\/li>\n\n\n\n<li>Avocado toast using 1 slice of whole grain toast topped with \u00bd avocado and sprinkled with everything bagel seasoning or salt\/pepper\n<ul class=\"wp-block-list\">\n<li>Add a scrambled or poached egg to include extra protein<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n\n\n\n<h1 class=\"wp-block-heading\">Conclusion<strong><\/strong><\/h1>\n\n\n\n<p>In conclusion, nutrition is essential in supporting physical activity. Adequate nutrients ensure your muscles have enough energy to grow and repair. Meal planning, hydration, and consistent well-balanced meals can help you reach maximum health and desired results. Pay attention to your body\u2019s needs and responses to different foods. Adjust mealtimes as necessary according to your own hunger, energy levels, and workouts. Every individual\u2019s needs can look different, so do not be afraid to consult a healthcare professional for more personalized guidance.<\/p>\n\n\n\n<p><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Carbohydrates<\/em>. (2025). American Heart Association. https:\/\/www.heart.org\/en\/healthy-living\/healthy-eating\/eat-smart\/nutrition-basics\/carbohydrates<\/li>\n\n\n\n<li>Cleveland Clinic. (2024a, August 13). <em>What\u2019s a complete protein and should you care?<\/em> https:\/\/health.clevelandclinic.org\/do-i-need-to-worry-about-eating-complete-proteins<\/li>\n\n\n\n<li>Cleveland Clinic. (2024, September 12). <em>Is pre-workout powder safe? does it work?<\/em> https:\/\/health.clevelandclinic.org\/does-taking-a-pre-workout-actually-work<\/li>\n\n\n\n<li>Egg and Avocado Toasts | American Diabetes Association. (2017, November 10). https:\/\/diabetesfoodhub.org\/recipes\/egg-and-avocado-toasts#recipe-steps-section<\/li>\n\n\n\n<li>ElSayed, N. A., Aleppo, G., Bannuru, R. R., Beverly, E. A., Bruemmer, D., Collins, B. S., Darville, A., Ekhlaspour, L., Hassanein, M., Hilliard, M. E., Johnson, E. L., Khunti, K., Lingvay, I., Matfin, G., McCoy, R. G., Perry, M. L., Pilla, S. J., Polsky, S., Prahalad, P., . . . Gabbay, R. A. (2023). 5. Facilitating positive health behaviors and well-being to improve health outcomes: Standards of Care in Diabetes\u20142024. Diabetes Care, 47(Supplement_1), S77\u2013S110. https:\/\/doi.org\/10.2337\/dc24-s005<\/li>\n\n\n\n<li>Facsm, H. S. M. C. (n.d.). Here\u2019s what to eat before and after a workout. Hospital for Special Surgery. <em>https:\/\/www.hss.edu\/article_eat-before-after-workout.asp<\/em><\/li>\n\n\n\n<li>Harvard T.H. Chan School of Public Health. (2025, January 14). <em>Carbohydrates and blood sugar &#8211; the nutrition source<\/em>. The Nutrition Source. https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/carbohydrates-and-blood-sugar\/<\/li>\n\n\n\n<li>Ironwood Cancer &amp; Research Centers. (2022, January 19). COMPLETING YOUR PLANT PROTEINS &#8211; Ironwood Cancer &amp; Research Centers. Ironwood Cancer &amp; Research Centers -. https:\/\/www.ironwoodcrc.com\/completing-your-plant-proteins\/<\/li>\n\n\n\n<li>ISSA. (2021, June 25). <em>How to choose good fats for building muscle<\/em>. ISSA. https:\/\/www.issaonline.com\/blog\/post\/how-to-choose-good-fats-for-building-muscle<\/li>\n\n\n\n<li>Libretexts. (2021, September 17). <em>10.4: Structure and function &#8211; amino acids<\/em>. Chemistry LibreTexts. https:\/\/chem.libretexts.org\/Courses\/Fullerton_College\/Introductory_Biochemistry\/10%3A_Amino_Acids_Proteins_and_Enzymes\/10.04%3A_Structure_and_Function_-_Amino_Acids<\/li>\n\n\n\n<li>Mayer, B. A. (2024, January 16). <em>How much protein A day do you need to build muscle?<\/em>. Healthline. https:\/\/www.healthline.com\/health-news\/how-much-protein-per-day-build-muscle<\/li>\n\n\n\n<li>Michigan Medicine. (2019). <em>Adult Diabetes Education Program Carbohydrate food list<\/em>. https:\/\/www.med.umich.edu\/1libr\/MEND\/CarbList.pdf<\/li>\n\n\n\n<li>MUSC Health. (2024, July 30). <em>Hydration for Athletes with Alaine Mills, MS, RD, LD<\/em> [Video]. YouTube. https:\/\/www.youtube.com\/watch?v=-jC9Y6DDgqI<\/li>\n\n\n\n<li>Program, H. F. (2017, December 13). <em>Raw Fruits Poster (Text Version \/ Accessible Version)<\/em>. U.S. Food And Drug Administration. https:\/\/www.fda.gov\/food\/nutrition-food-labeling-and-critical-foods\/raw-fruits-poster-text-version-accessible-version<\/li>\n\n\n\n<li>Reynolds, A., &amp; Mitri, J. (2025). <em>Comprehensive Free Endocrinology Book: Dietary advice for individuals with diabetes<\/em>. MDText.com. https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK279012\/ (Original work published 2000)<\/li>\n\n\n\n<li>Shelton, S. (2024, July 5). <em>Water vs. sports drinks: What\u2019s better for hydrating in the heat?<\/em> Flourish. https:\/\/blog.prismahealth.org\/water-vs-sports-drinks-whats-better-for-hydrating-in-the-heat\/<\/li>\n\n\n\n<li><em>15 Sources of healthy fats and their sources<\/em>. (n.d.). Teladoc Health. https:\/\/library.teladochealth.com\/hc\/en-us\/articles\/360044267373-15-Tasty-Sources-of-Healthy-Fats-and-Their-Best-Portions<\/li>\n\n\n\n<li>Uk, D. (n.d.). Healthy food swaps: snacks. Diabetes UK. https:\/\/www.diabetes.org.uk\/living-with-diabetes\/eating\/healthy-swaps\/healthy-swaps-snacks#Nuts%20and%20seeds<\/li>\n\n\n\n<li><em>Water vs. sports drinks: What\u2019s best for our bodies<\/em>. UnityPoint Health. (n.d.). https:\/\/www.unitypoint.org\/news-and-articles\/water-vs-sports-drinks-whats-best-for-our-bodies<\/li>\n\n\n\n<li><em>What you need to know about pre-workout supplements<\/em>. Texas Health Resources. (n.d.). https:\/\/www.texashealth.org\/areyouawellbeing\/Staying-Fit\/What-You-Need-to-Know-About-Pre-Workout-Supplements<\/li>\n\n\n\n<li><em>What is Fat | ADA. (n.d.).<\/em> https:\/\/diabetes.org\/food-nutrition\/reading-food-labels\/fats<\/li>\n\n\n\n<li><em>Whey protein vs plant based protein<\/em>. (2023, August 1). Integris Health. https:\/\/integrishealth.org\/resources\/on-your-health\/2023\/august\/whey-protein<\/li>\n<\/ul>\n\n\n\n<p><strong>Author:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Camden Bryan, Rural Health and Nutrition, Statewide<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p><strong>Reviewed by:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Wilson, PhD, RDN, LD, FAND, Assistant Professor, Community Nutrition, Department of Food, Nutrition, and Packaging Sciences<\/li>\n\n\n\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>The way you eat affects how your body feels during physical activity, how well you recover afterwards, and how your body adapts over time. Image Credit: RHN Team Picture Bank Why is Nutrition Important? Nutrition plays a crucial role in supporting physical activity by providing the necessary energy and nutrients for muscle repair, growth, and [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":332,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[10351,105021,105058,10352],"tags":[105178,105088,105267,105339,105036,105332,105323,105340,105333,105142,105010,105069,105337,105338,105091,105334,105024,105331,105037,105336,105319,105318,105335,105317,105089,105009],"coauthors":[105057],"class_list":["post-331","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-physical-activity","category-wellness","tag-camden-bryan","tag-carbohydrates","tag-ellie-lane","tag-energy","tag-exercise","tag-exercise-and-nutrition","tag-fats","tag-fitness","tag-fueling-your-workout","tag-hannah-wilson","tag-health","tag-hydration","tag-hydration-for-exercise","tag-hydration-for-physical-activity","tag-macronutrients","tag-muscle-recovery","tag-nutrition","tag-nutrition-for-physical-activity","tag-physical-activity","tag-post-workout-nutrition","tag-post-workout-snacks","tag-pre-workout-meals","tag-pre-workout-nutrition","tag-pre-workout-snacks","tag-protein","tag-rural-health-and-nutrition"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Healthy-living-1-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/331","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=331"}],"version-history":[{"count":0,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/331\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/332"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=331"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=331"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=331"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=331"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":326,"date":"2026-04-30T22:27:56","date_gmt":"2026-04-30T22:27:56","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=326"},"modified":"2026-05-05T19:13:18","modified_gmt":"2026-05-05T19:13:18","slug":"nutrition-to-support-physical-activity","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/nutrition-to-support-physical-activity\/","title":{"rendered":"Fueling Your Body for Physical Activity"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"1024\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Blueberries_Yogurt-1-768x1024.jpg\" alt=\"\" class=\"wp-image-329\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Blueberries_Yogurt-1-768x1024.jpg 768w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Blueberries_Yogurt-1-225x300.jpg 225w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Blueberries_Yogurt-1-1152x1536.jpg 1152w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Blueberries_Yogurt-1-1536x2048.jpg 1536w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Blueberries_Yogurt-1-scaled.jpg 1920w\" sizes=\"auto, (max-width: 768px) 100vw, 768px\" \/><\/figure>\n\n\n\n<p>Fruit (carbohydrates) with yogurt (protein and carbohydrates) is a great snack choice to support energy levels before physical activity. Image Credit: RHN Team Picture Bank<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>When people begin increasing their physical activity, whether through walking more regularly, participating in group fitness classes, or squeezing movement breaks into their day, questions about nutrition often follow. \u201cWhat should I be eating to support this activity?&#8221; This is an important question because physical activity and nutrition are closely connected. The way you eat affects how your body feels during activity, how well you recover afterward, and how your body adapts over time.<\/p>\n\n\n\n<p>While nutrition can seem complex, the fundamentals are straightforward. Supporting physical activity does not require perfection or rigid rules, but it does benefit from consistency and intentional choices.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Why Nutrition Matters Alongside Physical Activity<\/h1>\n\n\n\n<p>Physical activity places increased demands on the body. Every time you move, your body uses energy and creates small amounts of stress in muscle tissue. This process is what leads to improved strength and endurance over time. However, for the body to adapt in a positive way, it must have the nutrients needed to support that process.<\/p>\n\n\n\n<p>In response to physical activity, the body works to:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Maintain or build muscle mass<\/li>\n\n\n\n<li>Repair muscle tissue after activity<\/li>\n\n\n\n<li>Restore energy that was used<\/li>\n\n\n\n<li>Support immune function and overall health<\/li>\n<\/ul>\n\n\n\n<p>Adequate nutrition plays a central role in each of these processes. Without enough energy or nutrients, the body has fewer resources available to recover and adapt.<\/p>\n\n\n\n<p>For example, when energy intake is too low, the body may:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Break down muscle instead of building it<\/li>\n\n\n\n<li>Take longer to recover<\/li>\n\n\n\n<li>Lead to increased fatigue during activity<\/li>\n<\/ul>\n\n\n\n<p>Research shows that sufficient energy and nutrient intake, particularly from carbohydrates and protein, supports muscle maintenance, recovery, and overall physical function. In simple terms, physical activity creates the stimulus for change, and nutrition provides the support that allows that change to happen.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Understanding the Role of Macronutrients<\/h2>\n\n\n\n<p>A helpful starting point is understanding macronutrients, which include carbohydrates, protein, and fats. These are nutrients your body needs in larger amounts each day. Each one plays a different role in supporting physical activity.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Carbohydrates: Primary Energy Source<\/h3>\n\n\n\n<p>Carbohydrates are the body\u2019s main source of energy during most types of activity. After carbohydrates are eaten, they are broken down into glucose. Glucose enters the bloodstream, and this is referred to as blood glucose. Blood glucose is used by your muscles and brain as a primary source of energy during movement. When blood glucose levels are stable, energy levels are more consistent. When levels drop too low, you may feel tired, weak, or have difficulty continuing activity.<\/p>\n\n\n\n<p>Examples of carbohydrate sources include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fruits such as bananas, apples, and berries<\/li>\n\n\n\n<li>Whole grains such as oats, brown rice, and quinoa<\/li>\n\n\n\n<li>Starchy vegetables such as potatoes and corn<\/li>\n\n\n\n<li>Beans and lentils<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Protein: Muscle Maintenance and Repair<\/h3>\n\n\n\n<p>Protein plays a key role in repairing and rebuilding muscle tissue. During activity, especially strength training, small amounts of muscle tissue are broken down. Protein provides the building blocks needed to repair that tissue and make it stronger over time. Regular protein intake helps maintain muscle mass, support recovery, and improve strength over time. <\/p>\n\n\n\n<p>Examples of protein sources include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lean meats such as chicken and turkey<\/li>\n\n\n\n<li>Fish and seafood<\/li>\n\n\n\n<li>Eggs<\/li>\n\n\n\n<li>Dairy products such as milk and yogurt, or fortified alternatives<\/li>\n\n\n\n<li>Plant based sources such as beans, lentils, tofu, and nuts<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Fats: Supporting Overall Health<\/h3>\n\n\n\n<p>Fats provide a source of energy and support important functions in the body, including hormone production and nutrient absorption. They are especially important for overall health and can contribute to energy needs during longer or lower intensity activity.<\/p>\n\n\n\n<p>Examples of healthy fat sources include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nuts and seeds<\/li>\n\n\n\n<li>Avocados<\/li>\n\n\n\n<li>Olive oil and other plant oils<\/li>\n\n\n\n<li>Fatty fish such as salmon<\/li>\n<\/ul>\n\n\n\n<p>A balanced intake of carbohydrates, protein, and fats helps support both activity and overall health.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Meal Timing to Support Physical Activity<\/h1>\n\n\n\n<p>When you eat can influence how you feel during activity and how well your body recovers afterward. While exact timing does not need to be strict, having a general structure can be helpful.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Eating Before Physical Activity<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Meals<\/h3>\n\n\n\n<p>Eating before activity helps prepare your body by providing energy for movement. When time allows, typically one to three hours before activity, a balanced meal that includes carbohydrates, protein, and some fat can support both immediate and sustained energy.<\/p>\n\n\n\n<p>Examples may include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Yogurt with fruit<\/li>\n\n\n\n<li>Toast with peanut butter and banana<\/li>\n\n\n\n<li>A quinoa based bowl with lean protein<\/li>\n<\/ul>\n\n\n\n<p>If eating closer to activity, smaller portions and simpler foods are often better tolerated. Foods lower in fat and fiber may help reduce discomfort during movement.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Snacks<\/h3>\n\n\n\n<p>If a full meal is not practical, a small snack can still provide enough energy to support activity. Carbohydrates are the primary focus because they are quickly digested and available for immediate use.<\/p>\n\n\n\n<p>Examples include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Fruit<\/li>\n\n\n\n<li>Crackers<\/li>\n\n\n\n<li>A granola bar<\/li>\n<\/ul>\n\n\n\n<p>Limiting fat, fiber, and protein may help reduce the likelihood of stomach discomfort.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Eating After Physical Activity<\/h2>\n\n\n\n<p>After activity, the body enters a recovery phase. During this time, it works to restore energy and repair muscle tissue. Including both carbohydrates and protein supports this process. Carbohydrates help replenish stored energy, while protein supports muscle repair.<\/p>\n\n\n\n<p>Examples include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Chicken with rice and vegetables<\/li>\n\n\n\n<li>Eggs with toast and fruit<\/li>\n\n\n\n<li>A smoothie containing fruit and a protein source<\/li>\n<\/ul>\n\n\n\n<p>For most people, eating within a few hours after activity is sufficient to support recovery.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Hydration to Support Physical Activity<\/h1>\n\n\n\n<p>Hydration plays an important role in how the body performs and recovers during physical activity. Water supports circulation, temperature regulation, and muscle function. During activity, fluids are lost through sweat and need to be replaced.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hydration During Activity<\/h2>\n\n\n\n<p>A practical guideline is to consume several gulps of water every fifteen to twenty minutes during activity. Even mild dehydration can lead to increased fatigue, reduced physical performance, and a greater sense of effort during movement. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hydration After Activity<\/h2>\n\n\n\n<p>Replacing fluids after activity is also important, particularly when sweating has occurred. A general recommendation is to consume approximately twenty to twenty four ounces of fluid for every pound of body weight lost during activity. In practice, this means continuing to drink water after activity and paying attention to thirst throughout the day.<\/p>\n\n\n\n<h1 class=\"wp-block-heading\">Summary<\/h1>\n\n\n\n<p>Physical activity and nutrition work together to keep you moving and feeling your best. Activity creates the opportunity for the body to become stronger, and nutrition provides the resources needed to support that process.<\/p>\n\n\n\n<p>Key strategies include:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eating consistently throughout the day<\/li>\n\n\n\n<li>Including carbohydrates, protein, and fats<\/li>\n\n\n\n<li>Fueling before activity when needed<\/li>\n\n\n\n<li>Staying hydrated<\/li>\n\n\n\n<li>Supporting recovery with nutrition after activity<\/li>\n<\/ul>\n\n\n\n<p>These habits can help people feel more prepared for activity, recover more effectively, and continue making progress over time.<\/p>\n\n\n\n<p><strong>References<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>American College of Sports Medicine. (2026). <em>ACSM\u2019s guidelines for exercise testing and prescription<\/em> <em>(12<sup>th<\/sup> ed.)<\/em>. Wolters Kluwer.<\/li>\n\n\n\n<li>Jager, R., Kerksick, C., Campbell, B., et al. (2017). <em>International society of sports nutrition position stand: protein and exercise. <\/em>Journal of the International Society of Sports Nutrition, 14(20). https:\/\/doi.org\/10.1186\/s12970-017-0177-8<\/li>\n\n\n\n<li>Sawka, M., Burke, L., Eichner, E., et al. (2007). <em>Exercise and fluid replacement. <\/em>American College of Sports Medicine. Medicine and Science in Sports and Exercise, 39(2), 377-390. https:\/\/pubmed.ncbi.nlm.nih.gov\/17277604\/<\/li>\n\n\n\n<li>Thomas, D., Erdman, K., &amp; Burke, L. (2016). <em>Position of the academy of nutrition and dietetics, dieticians of canada, and the American college of sports medicine: nutrition and athletic performance. <\/em>Journal of the Academy of Nutrition and Dietetics. 116(3), 501-528. https:\/\/doi.org\/10.1016\/j.jand.2015.12.006<\/li>\n\n\n\n<li>U.S. Department of Health and Human Services and U.S. Department of Agriculture. (2025). <em>Dietary Guidelines for Americans, 2025-2030. https:\/\/cdn.realfood.gov\/DGA.pdf<\/em><\/li>\n<\/ul>\n\n\n\n<p><strong>Author<\/strong>: <\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Camden Bryan, Rural Health and Nutrition, Statewide<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p><strong>Reviewed By:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n\n\n\n<p><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fruit (carbohydrates) with yogurt (protein and carbohydrates) is a great snack choice to support energy levels before physical activity. Image Credit: RHN Team Picture Bank When people begin increasing their physical activity, whether through walking more regularly, participating in group fitness classes, or squeezing movement breaks into their day, questions about nutrition often follow. \u201cWhat [&hellip;]<\/p>\n","protected":false},"author":3907,"featured_media":329,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[10351,105021,105058,10352],"tags":[105178,105088,105267,105326,105323,105325,105010,105324,105328,105327,105069,105322,105329,105091,105330,105024,105037,105320,105319,105318,105317,105089,105009,105191],"coauthors":[105057],"class_list":["post-326","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-nutrition","category-physical-activity","category-wellness","tag-camden-bryan","tag-carbohydrates","tag-ellie-lane","tag-exercise-fuel","tag-fats","tag-fitness-nutrition","tag-health","tag-healthy-eating-for-exercise","tag-healthy-meal-ideas","tag-healthy-snack-ideas","tag-hydration","tag-hydration-and-exercise","tag-hydration-and-physical-activity","tag-macronutrients","tag-meals","tag-nutrition","tag-physical-activity","tag-post-workout-meals","tag-post-workout-snacks","tag-pre-workout-meals","tag-pre-workout-snacks","tag-protein","tag-rural-health-and-nutrition","tag-snacks"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/04\/Blueberries_Yogurt-1-150x150.jpg","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/326","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3907"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=326"}],"version-history":[{"count":0,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/326\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/329"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=326"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=326"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=326"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=326"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}},{"id":290,"date":"2026-04-07T20:44:56","date_gmt":"2026-04-07T20:44:56","guid":{"rendered":"https:\/\/blogs.clemson.edu\/ruralhealth\/?p=290"},"modified":"2026-04-07T20:44:56","modified_gmt":"2026-04-07T20:44:56","slug":"ask-a-clc-blog-infant-feeding-and-sleep","status":"publish","type":"post","link":"https:\/\/blogs.clemson.edu\/ruralhealth\/ask-a-clc-blog-infant-feeding-and-sleep\/","title":{"rendered":"Ask a CLC Blog- Infant Feeding and Sleep"},"content":{"rendered":"\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"325\" height=\"324\" src=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/03\/hannah-ask-a-clc-apr-2026.png\" alt=\"\" class=\"wp-image-291\" srcset=\"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/03\/hannah-ask-a-clc-apr-2026.png 325w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/03\/hannah-ask-a-clc-apr-2026-300x300.png 300w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/03\/hannah-ask-a-clc-apr-2026-150x150.png 150w, https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/03\/hannah-ask-a-clc-apr-2026-50x50.png 50w\" sizes=\"auto, (max-width: 325px) 100vw, 325px\" \/><figcaption class=\"wp-element-caption\">Infants should have their own sleep space, such as a crib or bassinet. Image Credit: Hannah Shifflette.<\/figcaption><\/figure>\n\n\n\n<p>Newborn feeding and sleep can be quite a mystery for new parents. Both are essential for infant wellbeing and are closely connected. In this article, we will look at the connection between infant feeding and sleep, patterns and cues to watch for, the importance of safe sleep, and the power of a bedtime routine.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How Feeding &amp; Sleep Connect<\/h2>\n\n\n\n<p>The connection is simple: babies wake to eat and eat to sleep. This connection is a biological need, especially during the first six months of life when sleep and wake windows are shorter. Newborns are influenced by routines, and when their schedule is essentially eat, sleep, repeat, it is easier for them to settle. Also, when infants eat well, they are more likely to sleep better. Studies have also shown that infants who consume more calories during the day wake less frequently for nighttime feeds. However, night waking is normal and healthy during the newborn period! Watching for early signs, also called cues, that an infant is hungry or tired can lead to more effective feedings and quality sleep.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hunger &amp; Sleepy Cues<\/h2>\n\n\n\n<p>Babies give many subtle signals when they are hungry or sleepy. Recognizing these early cues can help caregivers respond before the baby becomes upset or overtired.<\/p>\n\n\n\n<p><span style=\"text-decoration: underline\">Hunger Cues Include: <\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Rooting or \u201csearching for the nipple\u201d<\/li>\n\n\n\n<li>Hands to mouth<\/li>\n\n\n\n<li>Lip smacking or licking<\/li>\n\n\n\n<li>Grunting sounds<\/li>\n<\/ul>\n\n\n\n<p><span style=\"text-decoration: underline\">Sleepy Cues Include: <\/span><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Yawning<\/li>\n\n\n\n<li>Rubbing eyes<\/li>\n\n\n\n<li>Staring off<\/li>\n\n\n\n<li>Red eyebrows<\/li>\n<\/ul>\n\n\n\n<p>Once a baby reaches the point of crying because they are hungry or tired, they are likely too distressed to have an effective feeding or to have as restful sleep. Offering a feed at the first signs of hunger can help prevent distress and support a better latch. When a baby shows sleepy cues, putting them to bed promptly helps them fall asleep more easily and leads to a more restful sleep.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sleep and Feeding Patterns<\/h2>\n\n\n\n<p>Infants typically sleep about 11 to 17 hours daily, and this varies from baby to baby. Newborn sleep happens in short cycles and does not follow a regular schedule at first. <a href=\"https:\/\/health.clevelandclinic.org\/wake-windows-by-age\"><em>What Are Baby Wake Windows?<\/em><\/a> from Cleveland Clinic can help caregivers become familiar with how long babies typically stay awake at each stage. How often babies wake to feed largely depends on whether they are fed formula or breast milk, as well as their age. Infants who are formula fed may sleep slightly longer stretches of three to four hours before waking to eat. Babies who are breastfed, on the other hand, may eat more often because breast milk is digested more quickly and easily than formula. Most breastfed babies feed about 10 to 12 times in 24 hours, throughout the day and night. These more frequent night wakings are also why breastfeeding is associated with a lower risk of <a href=\"https:\/\/hgic.clemson.edu\/factsheet\/safe-sleep-for-babies\/\">Sudden Infant Death Syndrome (SIDS<\/a>). Waking frequently to feed is normal and supports growth and milk supply, if breastfeeding.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Infant Feeding Basics<\/h2>\n\n\n\n<p>It is essential to know the basics of infant feeding when bringing home a newborn.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Experts recommend exclusively breastfeeding for the first six months of life, and continuing for several more years, if desired. Breastfeeding offers complete nutrition for infants and has many health benefits for mothers as well.<\/li>\n\n\n\n<li>Vitamin D supplementation is recommended for all breastfed infants. Experts advise offering 400 IU of vitamin D daily unless infants are consuming at least 32 ounces of formula each day. 400 IU is typically one \u201cdrop\u201d of a liquid vitamin D supplement, and can be added to expressed milk, formula, or directly onto the nipple prior to nursing. Caregivers should discuss vitamin D supplementation with their child\u2019s pediatrician.<\/li>\n\n\n\n<li>If choosing to fully formula feed or combination feed with both formula and breast milk, be sure to understand how to properly prepare infant formula. Incorrectly mixing infant formula can either deprive infants of needed calories if it is over-diluted or stress the body if it is too concentrated. Read the container directions carefully and review the American Academy of Pediatrics&#8217; <a href=\"https:\/\/www.healthychildren.org\/English\/ages-stages\/baby\/formula-feeding\/Pages\/how-to-safely-prepare-formula-with-water.aspx\">steps for correctly preparing infant formula.<\/a><\/li>\n\n\n\n<li>The same level of importance must be placed on storing and handling expressed breast milk, as it is especially prone to spoiling. Learn about the <a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/guidelines-for-proper-breast-milk-expression-storage-and-handling\/\">Guidelines for Proper Breast Milk Expression, Storage, and Handling<\/a> from Clemson Extension.<\/li>\n\n\n\n<li>Once an infant is around six months old, other foods and drinks may begin to be introduced in addition to breastmilk or formula. This is referred to as complementary feeding and is an exciting time during an infant\u2019s first year of life! Talking with the pediatrician and becoming familiar with <a href=\"https:\/\/www.cdc.gov\/infant-toddler-nutrition\/foods-and-drinks\/index.html\">how to introduce solid foods <\/a>can help set the stage for success.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Safe Sleep for Infants<\/h2>\n\n\n\n<p>Providing a safe sleeping space is crucial when caring for an infant:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Infants should always be placed on their backs to sleep. This includes naps and nighttime.<\/li>\n\n\n\n<li>Infants and their caregiver should sleep in the same room for at least the first six months.<\/li>\n\n\n\n<li>While room sharing is recommended, bed sharing is not. Infants should have their own sleep space, such as a crib or bassinet.<\/li>\n\n\n\n<li>An infant\u2019s sleep space should have a flat, firm mattress with one fitted sheet and no toys, bumpers, blankets, or pillows.<\/li>\n\n\n\n<li>Swaddling an infant can help them sleep soundly. However, once rolling over on their own, infants should no longer be swaddled. A wearable blanket can be used at this point to safely provide warmth.<\/li>\n\n\n\n<li>Studies show that pacifiers may reduce the risk of SIDS and can help soothe infants as they sleep. If breastfeeding, consider waiting to offer a pacifier until breastfeeding is well established.<\/li>\n\n\n\n<li>An infant\u2019s room should be kept around 68\u201372\u00b0F to keep them from becoming cold or overheating.<\/li>\n\n\n\n<li>As previously mentioned, breastfeeding coincides with safe sleep for infants, as it has been shown to reduce risks of overall infant death. This is likely due to more frequent night wakings to feed.<\/li>\n\n\n\n<li>While experts agree that a crib or bassinet is the safest sleep space for an infant, breastfeeding parents who might accidentally fall asleep should prepare ahead to protect their infant.<\/li>\n<\/ul>\n\n\n\n<p>Tips for parents who might accidentally fall asleep:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>The American Academy of Pediatrics notes that it is safer to prepare a bed for accidental sleep rather than falling asleep with an infant on a couch or reclining chair. <\/li>\n\n\n\n<li>Prepare the adult bed by removing all pillows, blankets, and loose bedding. Nurse in the <a href=\"https:\/\/hmhb-mt.org\/wp-content\/uploads\/2020\/04\/Cuddle-curl-postcard.pdf\">\u201cCuddle Curl\u201d<\/a> position to protect baby in case of accidental sleep. Ensure no older children or pets are also in the bed. <\/li>\n\n\n\n<li>If the parent does fall asleep, once waking, promptly place the baby back in their own sleep space.<\/li>\n<\/ul>\n\n\n\n<p>Learn more about <a href=\"https:\/\/www.nichd.nih.gov\/sites\/default\/files\/2022-10\/NICHD_STS_2022_Handout_English508_0.pdf\">what a safe sleep environment looks like<\/a> according to the National Institute of Child Health and Human Development.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Healthy Habits to Promote Sleep<\/h2>\n\n\n\n<p>Parents may assume that they will be severely deprived of sleep during their infant\u2019s first year. However, there are many steps that can be taken to help promote infant sleep. First, using light and activity during the daytime, and then keeping the environment calm, quiet, and darker at night can help infants begin to distinguish day versus night. The power of a simple bedtime routine can also work wonders in helping babies wind down before bed. About 30 minutes before bedtime, giving a bath, offering a feeding, and then reading a book each night can help babies understand that it is almost time to sleep. For any feedings overnight, turn on as little light as possible to help the baby understand that after feeding, they go back to sleep. Breastfeeding is also a healthy habit that promotes rest as breast milk contains hormones and fats that naturally support infant sleep. Remember to place more importance on the cues shown rather than the clock, and adjust routines as needed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">When to Ask for Help<\/h2>\n\n\n\n<p>If pain, feeding troubles, or extreme fussiness become concerns, caregivers should reach out to the infant\u2019s pediatrician for support. For breastfeeding support, reaching out to a Certified Lactation Counselor can help! Clemson Extension offers <a href=\"https:\/\/www.eventbrite.com\/e\/ask-a-clc-expert-breastfeeding-support-tickets-1979909968012\"><em>Ask a CLC<\/em><\/a>, a monthly, virtual breastfeeding support program, to support expecting and new parents. It is also important to note that caregiver wellbeing is essential, too, as the whole family cannot thrive unless every member\u2019s needs are being met. Caregivers should have open conversations with their health care provider and family to help ensure that they are also receiving the support they need while navigating this stage in life.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Related Articles:<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/hgic.clemson.edu\/factsheet\/breast-milk-or-infant-formula\/\">Breast Milk or Infant Formula?<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/hgic.clemson.edu\/factsheet\/feeding-your-infant\/\">Feeding Your Infant<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/blogs.clemson.edu\/ruralhealth\/the-benefits-of-breastfeeding-for-mom-and-baby\/\">The Benefits of Breastfeeding for Mom and Baby<\/a><\/li>\n<\/ul>\n\n\n\n<p><strong>References:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Barney, J. (2024, November 13). Many moms fall asleep while feeding, endangering their babies, study finds. UVA School of Medicine.\u00a0 https:\/\/news.med.virginia.edu\/research\/many-moms-fall-asleep-while-feeding-endangering-their-babies-study-finds\/.<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2023). Foods and drinks for infants and toddlers. https:\/\/www.cdc.gov\/infant-toddler-nutrition\/foods-and-drinks\/index.html.<\/li>\n\n\n\n<li>Centers for Disease Control and Prevention. (2023). Safe sleep for your baby. https:\/\/www.cdc.gov\/sudden-infant-death\/sleep-safely\/index.html<\/li>\n\n\n\n<li>Children\u2019s Hospital of Philadelphia. (2023). Newborn sleep patterns. https:\/\/www.chop.edu\/pages\/newborn-sleep-patterns<\/li>\n\n\n\n<li>Cleveland Clinic. (2024). Sleep in your baby\u2019s first year. https:\/\/my.clevelandclinic.org\/health\/articles\/14300-sleep-in-your-babys-first-year.<\/li>\n\n\n\n<li>Feldman-Winter, L. (2024, May 17). Breastfeeding: AAP policy explained. HealthyChildren.org. https:\/\/www.healthychildren.org\/English\/ages-stages\/baby\/breastfeeding\/Pages\/Where-We-Stand-Breastfeeding.aspx<\/li>\n<\/ul>\n\n\n\n<p><strong>Author:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Hannah Shifflette, Rural Health and Nutrition, Chester and York Counties<\/li>\n<\/ul>\n\n\n\n<p><strong>Reviewed by: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Michelle Altman, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Melissa Bales, Extension Associate, Rural Health and Nutrition<\/li>\n\n\n\n<li>Ellie Lane, Extension Associate, Rural Health and Nutrition<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Newborn feeding and sleep can be quite a mystery for new parents. Both are essential for infant wellbeing and are closely connected. In this article, we will look at the connection between infant feeding and sleep, patterns and cues to watch for, the importance of safe sleep, and the power of a bedtime routine. How [&hellip;]<\/p>\n","protected":false},"author":3908,"featured_media":291,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"inline_featured_image":false,"footnotes":""},"categories":[105123,105021],"tags":[105225,105288,105285,105027,105010,105287,105129,105176,105128,105024,105009,105034,105286],"coauthors":[105020],"class_list":["post-290","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maternal","category-nutrition","tag-baby","tag-baby-feeding","tag-baby-health","tag-hannah-shifflette","tag-health","tag-infant-feeding","tag-infant-health","tag-maternal-child-health","tag-maternal-health","tag-nutrition","tag-rural-health-and-nutrition","tag-sleep","tag-sleep-for-babies"],"fimg_url":"https:\/\/blogs.clemson.edu\/ruralhealth\/files\/2026\/03\/hannah-ask-a-clc-apr-2026-150x150.png","_links":{"self":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/290","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/users\/3908"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/comments?post=290"}],"version-history":[{"count":0,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/posts\/290\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media\/291"}],"wp:attachment":[{"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/media?parent=290"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/categories?post=290"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/tags?post=290"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/blogs.clemson.edu\/ruralhealth\/wp-json\/wp\/v2\/coauthors?post=290"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}]