Pickleball and padel, a sport that has gained momentum across India, is changing everyone's lives and helping people stay fit and active. However, while the game has gained many enthusiasts, fitness experts are also warning that enthusiasm without preparation can come at a cost. As many are reporting sports-related injuries, especially while playing pickleball. Luke Coutinho, lifestyle guru and holistic wellness expert in his Instagram video claims that he has seen a surge in knee, elbow, and lower back injuries linked to the sport.

“Pickle and paddle are two of the fastest-growing sports across our country right now, great for longevity, hand-eye coordination, and overall fitness,” says Coutinho. “But what’s equally important is knowing how to look after your knees, glutes, and elbows.”

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According to him, just five minutes of targeted warm-up can dramatically lower the risk of injury. Here are the eight quick exercises Coutinho recommends before every game.

Wall Sit Toe Raises

You can start this exercise by leaning against a wall, sliding down until your thighs are parallel to the ground. Imagine as if you are sitting on an invisible chair. Keep your back as flat as you can against the wall. Coutinho says that this will "protect your knees and prevent shin splints."

How to do it:

• Hold this position and lift your toes upward while keeping your heels on the ground.
• Lower them back down slowly.

Why it helps: Strengthens the muscles in your shins and stabilizes the knees, helping prevent shin splints and knee strain.

Wall Sit Calf Raises

Coutinho suggests that you can follow up by this exercise. You can start from the same wall-sit position. This variation focuses on the calves and ankles.

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How to do it:

• Keep your back flat against the wall, feet shoulder-width apart.
• Lift your heels up as high as possible, balancing on your toes.
• Slowly lower and repeat.

Why it helps: Builds ankle strength and lower leg stability, Coutinho suggests that it is the key for all those quick lateral pickleball movements.

Wall Knee Extensions

• Stay in the wall sit and extend one leg straight out in front of you.
• Hold for two seconds, then switch legs.

"It engages your quadriceps and enhances knee stability, reducing the risk of ligament tears," he points out.

Dynamic Lunges with Overhead Reach

While lunges are a great way to ensure mobility and flexibility, a little bit of modification could lead to a full-body stretch, along with balance training.

How to do it:

• Step forward into a lunge, keeping your front knee above your ankle.
• Raise both arms overhead as you lower your body.
• Push back to starting position and switch sides.

Why it helps: Opens your hips and chest while activating major leg muscles, prepping your core for rotational movements during play.

Mini Band Side Walks

How to do it:

• Place a resistance band just above your knees.
• Bend slightly at your hips and knees, then step sideways.
• Take 10 steps in one direction, then back.

Why it helps: Strengthens the glutes and prevents the knees from collapsing inward during sudden lateral shifts.

High Knees

This is probably the easiest, and one of the most common exercises anyone will encounter, especially while playing sports. It is a great way to warm up or cool down your body after a strenuous workout.

How to do it:

• Start by jogging in place, and bring your knees high, towards your chest.

Why it helps: It improves agility, coordination, and cardiovascular readiness before fast-paced rallies.

Knee Side Raises

How to do it:

• Stand upright, lift one knee out to the side, hold briefly, and lower it down.
• Repeat on the other side.

Why it helps: Builds lateral hip strength and enhances balance, crucial for sidesteps and quick turns.

Kickbacks

How to do it:

• Stand tall, kick one leg straight back without arching your back.
• Engage your glutes and hamstrings as you lift.

Why it helps: Activates the glutes and hamstrings, adding power to your movements and reducing lower back strain.

“Do 10 reps on each side, and you’re game-ready, explosive and injury-proof,” Coutinho says. “Looking after your health to prevent injury is the first step toward holistic wellness and longevity.” As he rightly says, "These warm-ups aren't optional, they are essential."

A New York City teacher Pedro Soto, 56, who teachers at the Manhattan school had a simple sore throat and he believed it was from a viral infection, but it soon turned out to be type 2 diabetes.

This was in April 2024, when he went to his doctor with the complaint of a sore throat and took a blood test. This is when he was "officially diagnosed with type 2 diabetes".

In an interview with PEOPLE, he tells while the doctor recommended medications for him, he was determined to make a lifestyle change first. "After receiving the news, I chose not to start medication right away. Instead, I committed to exercising, running twice a week and improving my diet."

Turns out, running, changed his life.

Running With Diabetes: Soto's Determination To Change His Life(style)

Pedro Soto first considered running the TCS NYC Marathon after a colleague mentioned that her husband had completed it. Motivated, he applied through a special program for teachers, sharing an essay about his type 2 diabetes diagnosis. His story earned him a spot on the team. As he trained, he closely monitored his health, undergoing regular blood tests every three months. The improvement surprised him. His blood sugar levels, once concerning, gradually returned to the normal range. While type 2 diabetes cannot be fully cured, it can be reversed, and Soto was seeing that transformation firsthand.

Training Through The Tough Times

The marathon was scheduled for November 2, 2025. Soto’s training, however, didn’t begin smoothly. In June, he learned he had Lyme disease. Around the same time, he lost his father. Because of these back-to-back challenges, he wasn't able to train consistently until August. Running soon became more than exercise. It became a way to navigate grief and rebuild strength.

He describes those months as emotionally heavy. Running offered him space to reflect, heal, and feel close to his father. It became a ritual that allowed him to confront his feelings rather than avoid them.

Experiencing the Race

To prepare mentally, Soto dove into YouTube videos and articles about the marathon. Still, nothing compared to the real thing. To him, race day felt like a citywide block party. The cheering crowds, music, and energy made the pain more bearable. He said that although the long hours of pounding take a toll on joints and muscles, the city's encouragement kept pushing him forward.

Finding Strength in His Students

The toughest stretch came in the final six miles, when self-doubt crept in. What kept him going was thinking about his students. Soto works with teenagers in a transfer program, many of whom have struggled in traditional school systems. Their perseverance inspired him. If his students could show up every day despite their challenges, he believed he could finish the race.

He says he is taking care of his health and this itself is an act of commitment to his students. Whenever he feels healthier, he shows up as a strong educator and for him the marathon teaches him the importance one needs in life of balance, self-care, and knowing when to put themselves first.

"I'm excited for this next chapter in my life, I'm the happiest I've ever been, and for since I could remember I was sad," said Post Malone as he talked about his journey of losing 55 pounds. He went from 240 lbs to 185 lbs, he revealed at The Joe Rogan Experience Podcast. His inspiration? His daughter. He said that he is focused more on his health since becoming a father.

"It is definitely made me take better care of myself. I want to be around to see her go and do kick-*ss stuff. And before, you know, I was really drinking a lot and smoking a lot and stuff. I kind of took everything and toned it down a little bit and, you know, doing my best and really got my weight going," he said.

His weight loss journey started after he welcomed his daughter in May 2022, and on April 20233, he shared on his Instagram that post becoming a father he is now prioritizing his health.

How Did Post Malone Lose So Much Weight?

He said it is simple, he decided to "kick soda and start eating better". He also is trying to cut down his smokes and brews or give up completely, which is taking time.

On his Instagram post, he wrote: "I've had a lot of people ask me about my weight loss and I'd suppose, performance on stage. I'm having a lot of fun performing, and have never felt healthier. I guess dad life kicked in and I decided to kick soda and start eating better so I can be around for a long time for this little angel. Next up is smokes and brews, but I like to consider myself a patient man... lol!"

While his fans were initially concerned about his weight loss, he reassured them that his "brain is in a super dope place" and he was "the happiest" he has ever been in a long time.

When he made his appearance in June 2024, on The Joe Rogan Experience Podcast, he said that his fans in fact, thought, that he started using drugs, due to his drastic weight loss. This is why he posted on Instagram to deny those allegations. “I remember, whenever I started losing my weight, everybody was like, ‘Hey, this is what meth looks like,’ and I started dancing on stage and having fun and having more energy and just enjoying life again, you know what I mean,” he told host Joe Rogan. “Like I mentioned, I was s***** for a long time, but I had my baby and I’m in a great f****** spot and then the first thing that happens is like, ‘Oh he’s on f****** drugs.’"

However, Malone has confirmed that he is not "any hard drugs".

What Helped Malone Lose 55 Pounds?

In an appearance on The Howard Stern Show in October 2023, Malone said that he has not been on weight loss medication, rather he is now making better food choices.

Earlier, whenever he was on tour, he would go for junk, but now, he has made a deliberate choice to eat "grilled chicken" "carrots" with a "little bit of white rice with hot sauce". He said he was blown away to find out that hot sauce has no calories.

He also shared that he has cut out fried food and pizza. He shared that he would previously eat a lot of junk while on tour, especially because those places were open at 2 am after a show. However, when he made those small dietary changes, he lost 20 pounds, which made him think "let's keep building".

He also shared that he started cutting down on his soda intake. However, he would occasionally reward himself with one after a show.

He also showed off his weight loss in an August 2023 Instagram post on a mirror selfie and wrote: "Introducing Viceroy Chungus VonBattlepass, i love you," in caption.

For years, the idea of walking 10,000 steps a day has been treated like universal fitness wisdom, however, a recent study reveals that even a short stroll too could help you stay healthy.

From fitness trackers to morning-walk groups, the number has been repeated so often that many people believe it is a scientifically proven rule. The truth is far simpler and far more encouraging. New research shows that you do not need anywhere near 10,000 steps to improve your health. In fact, even a small amount of regular movement can dramatically lower your risk of heart disease and early death.

What Recent Research Reveals

A new study published in the British Journal of Sports Medicine examined how step counts influence longevity and heart health, particularly in older adults. The findings were surprisingly optimistic. Scientists discovered that walking as few as 4,000 steps in a day, even if you manage this number only one or two days a week, can reduce the risk of death by 26 percent. It can also lower the risk of heart disease by 27 percent when compared to those who barely moved.

The benefits became even more striking when participants achieved the 4,000 step target on more than three days per week. In that group, mortality dropped by more than 40 percent and the risk of heart issues fell by 27 percent. These numbers show that moderate, regular walking has powerful protective effects on long-term health.

How Many Steps Do You Really Need

The study also explored whether aiming for higher step counts brings additional benefits. Researchers found that walking around 7,000 steps a day provides a slight extra advantage when it comes to living longer. However, it does not significantly change cardiovascular outcomes. This means that hitting 4,000 steps is already enough for meaningful protection, especially for older adults or people who are unable to reach higher counts.

Interestingly, the study also revealed that the number of days you walk matters far less than the total steps collected throughout the day. When scientists adjusted for total daily steps, the link between how many days people walked and their health results disappeared. The real takeaway is this: what matters most is how much you move overall, not whether you meet a daily or weekly quota.

Why Consistency Matters More Than Intensity

Walking is one of the simplest forms of movement, yet its benefits are remarkably wide-ranging. It is gentle, low impact and accessible to almost everyone. Regular brisk walking has been shown to improve heart health, support weight management, boost mental well-being and improve mobility. These improvements occur because consistency helps the body adapt, even when the total effort seems small.

For older adults, or for anyone returning to activity after a long pause, this consistency is especially important. Small, steady efforts accumulate and gradually build up stamina. Over time, this reduces the risk of chronic disease and enhances overall fitness without stressing the joints.

Tips To Make Walking A Sustainable Habit

If you want to enjoy the health benefits of walking, the key is to stay consistent rather than chase big numbers. A few practical tips can help you build a routine that feels realistic and enjoyable.

Start slowly

If you have been inactive for a while, begin with five to ten minutes of walking at a comfortable pace. Gradually increase your duration and distance over several weeks. This prevents strain and reduces the risk of giving up too soon.

Set achievable goals

Aim for manageable targets such as walking 20 to 40 minutes three days a week. Once this feels comfortable, you can add more time or increase your frequency if you wish.

Adjust your routine when life gets busy

If you are traveling or have long work hours, try breaking your walks into shorter chunks. A few five to ten minute walks throughout the day can help you stay on track.

Do not let the weather stop you

When outdoor conditions are not ideal, choose indoor spaces such as malls, gyms, community centers or even long corridors at home or work.

Add variety to your routes

Different routes help fight monotony and make walking more enjoyable. Rotate between parks, neighborhoods or indoor spaces to keep things fresh.