Category: Fitness

Your hips play a key role in healthy aging. They enable you to perform various daily activities, from standing to walking to climbing stairs, no matter what your age!

So, it’s hardly surprising that hip weakness and pain can be debilitating to your everyday life.

It’s never too late to turn things around! Regularly strengthening the hip muscles with targeted exercises is the best way to stay healthy and mobile. Start by incorporating these nine hip-strengthening exercises into your routine.

Workout Instructions to Follow:

• If you struggle with your balance, feel free to grab a chair, couch, or even the wall to hold onto while performing the standing exercises.
• For best results, perform these exercises at least twice a week.

1. Glute Bridge

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1. Lie on your back with knees bent and feet flat on the floor, hip-width apart.
2. Engage your abdominals, push your feet into the floor, and squeeze your glutes as you lift your hips.
3. Your knees, hips, and shoulders should be aligned in the top position. 
4. Lower your hips to the floor with control. Perform 10 repetitions,  3 sets. 

2. Leg Lift

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1. Get on all-fours with your hands directly under your shoulders and your knees directly under your hips. 
2. Extend your right leg behind you and flex your right foot so your weight is on your toes.
3. Squeeze your right glute and hamstring to lift your right heel toward the ceiling. Make sure to keep your abs tight and back straight.
4. Slowly lower your right foot to the floor and repeat 10 times, 3 sets. Switch sides.

3. Fire Hydrant

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1. Get on all fours with your hands directly under your shoulders and your knees directly under your hips. 
2. Engage the outer thigh muscles and glutes to lift your left knee to the side. (Much like a dog next to a fire hydrant!) Keep your knee bent at a 90-degree angle and torso facing the floor.
3. Slowly lower your left knee and repeat 10 times, 3 sets. Switch sides.

4. Sit-to-Stand

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1. Sit in a chair with feet hip-width apart on the floor.
2. Keeping your back straight and chest lifted, push your feet into the floor to stand. 
3. Return to a seated position with control. Perform 10 repetitions, 3 sets. 
4. Try not to use your arms as you sit and stand, unless needed.

There are plenty of exercises you can do sitting down if you need to! Try my favorite 10 chair exercises for seniors.

5. Side-Lying Leg Lift

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1. Lie on your right side with both legs extended, feet flexed. Use a pillow or support your head with your right hand. 
2. Place your left hand on the floor in front of your torso to help you stabilize.
3. Keeping your feet flexed, engage the outer thigh muscles and glutes to lift your left leg as high as is comfortable.
4. Slowly lower your left leg. Preform 10 repetitions, 3 sets. Do all reps on one side before switching to other leg and repeat.

To make this exercise harder, loop a small resistance band around your ankles.  

6. Side Lunge

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1. Stand with feet slightly wider than shoulder-width apart, toes pointed forward.
2. Shift your body weight to the right leg. Push your glutes back and bend the right knee until it reaches a 90-degree angle and the left leg is straight.
3. Return to the starting position. Alternate sides doing 10 repetitions, 3 sets.

7. Clamshell

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1. Lie on your right side with your knees bent and hips stacked. Use a pillow or support your head with your right hand. 
2. Place your left hand on the floor in front of your torso to help you stabilize.
3. Keeping your heels glued together, engage the outer thigh muscles and glutes to lift your left knee as high as is comfortable.
4. Slowly lower your left knee. Perform 10 repetitions, 3 sets.  Do all reps on one side before switching.
5. To make the exercise harder, loop a small resistance band around your thighs, just above the knee.  

Squats are an extremely effective lower-body exercise! They come with an tons of benefits, like:

• Strengthening and toning leg muscles (quadriceps, calves, and hamstrings)
• Improving strength in your knee joints
• Burning fat (which promotes weight loss)
• Strengthening the lower back
• Improving flexibility in your lower body

While the basic squat is still a great option, incorporating different squat variations is a great way to change up your leg workout and improve your strength, mobility, balance, and. Of course, they also give you that much-desired muscle definition in your legs and booty.

The following are nine squat variations to add to your fitness routine. They will help build and tone muscle no matter what your age!

1. Plié Squat Exercise

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If you want more inner thigh work, a plié squat is a great choice. By turning your legs open (external rotation), the inner thigh muscles are activated and turned on for more help.

How to do plié squats:

1. Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle.
2. Bend knees and lower your torso, keeping your back straight and abs tight.
3. Squeeze your glutes and come to standing position.

2. Squat Jump

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Want to burn extra fat and calories? Jump squats are your new friend. Feel Free to add in a kettlebell to up the ante.

How to do squat jumps: 

1. Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. Arms are in front of the chest for balance.
2. Jump straight up and swing arms overhead. Return to squat.

3. Stiletto Squat Exercise

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How to do stiletto squats:

1. Start standing and lift heels high like you’re wearing heels. Keeping your abs engaged slowly drop into a squat bringing your hips to knee height.
2. Squeeze your glutes and return to you starting position.

4. Pistol Squat

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If your focus is solely on shaping your butt, then a pistol squat is a great variety to mix into your workout.

How to do pistol squats:

1. Stand with feet hip distance apart and extend 1 leg long on front of the body.
2. Bring hands to hips or the front of your body for balance. Sit back into a squat with weight in the heel of the foot, then slowly stand back up using your glute and hamstring muscles. Repeat for desired number of reps and switch sides.

5. Surfer Squat Exercise

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How to do surfer squats:

1. Start in a squat position with body facing the side of the room but eyes looking forward.
2. Jump a full 180 degrees and land in a squat so that body is now facing the other side of the room. Keep eyes forward.
3. Continue to make 180-degree jump-turns with eyes looking forward and body staying in squat position.

6. Squat Thrust

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How to do squat thrusts:

1. Start standing with feet hip distance apart and lower into a squat position by bending the knees. Keep the spine straight, chest lifted, and knees behind toes. The elbows are bent and dumbbells are at shoulder height.
2. Using the lower body, thrust up to standing and press the dumbbells overhead extending the arms long. Then lower back to starting position.

7. Medicine Ball Squat Toss

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How to do medicine ball squat tosses:

1. Stand with feet hip width apart, knees slightly bent and hold the medicine ball with two hands in front of your chest.
2. Sit back in squat position, keeping chest lifted and lower ball to floor.
3. Stand up with an explosive movement while tossing ball up over head.
4. Catch the ball at chest level and sit back to squat position. Repeat for desired number of repetitions.

Here are 8 best medicine ball exercises for your core!

8. Resistance Band Squat Exercise

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How to do resistance band squats:

1. Stand on band with feet shoulder width apart and hold the handles next to your shoulders so the band is behind the back of your arms.
2. Slowly sit down and back into squat position keeping abdominals tight and chest lifted.
3. Press back up through heels, squeezing glutes.

9. Side-to-Side Squat

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How to do side-to-side squats:

1. Start standing with feet hip distance apart and sit back into a squat position by bending the knees.
2. Keep your abs tight and back straight. Step wide to one side staying in your squat position, go back to your starting position, and then side squat wide in the other direction using all your lower body muscles then back to center. Continue squatting side to side staying low throughout.

Cardio exercise is a fantastic way to lose weight while improving your overall health. While strength training is important to boost your metabolism (and you will hear me on my soap box talk about how important it is for middle age woman), you also need cardio workouts for weight loss.

It drives me nuts when women tell me their fitness trainer told them they don’t need cardio. If you have a heart, then you need cardiovascular exercise!

The biggest issue is that most women think about running as the best form of cardio. There is nothing wrong with running but as we age, for many of us it is a daunting, joint pounding option that sounds horrible. And if it sounds horrible, you aren’t going to do it.

So whether you’re a fitness enthusiast looking to switch up your routine, or a beginner just starting, I’ve got you covered.

In this guide I’ll introduce you to the 9 best cardio workouts for weight loss, with no running included.

1. Walking [Burns 300-400 calories/hour]

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Yes, walking! Perhaps the most straightforward, most available exercise around, walking is not only a great way to burn calories, but it’s also a low-impact workout that most people can do.

However, a leisurely evening stroll won’t make the cardio cut. To burn fat, you need a brisk, moderately-fast pace. According to the Mayo Clinic, regular brisk walking can help you:

• Maintain a healthy weight
• Prevent or manage various conditions, including heart disease, high blood pressure, and type 2 diabetes
• Strengthen your bones and muscles
• Improve your mood
• Improve your balance and coordination

The faster, farther, and more frequently you walk, the greater the benefits. You can walk outdoors on the sidewalk, go for a hike, give rucking a try, hit the treadmill at the gym, or even use a walking pad under your desk during the workday!

Tip: If you’re using a treadmill, try adding an incline to torch more calories and tone your glutes and thighs. 

2. Climbing Stairs [Burns 1000 calories/hour]

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Are you looking for an efficient cardio workout that engages your lower body muscles and elevates your heart rate? Look no further than stair climbing.

This challenging exercise can be done at home, in a gym, or even on outdoor stadium steps, making it a versatile option for any fitness routine.

Here are a few tips to help you get started with climbing stairs for cardio exercise:

Proper Form and Techniques

When stair climbing, it’s essential to maintain proper form to maximize the benefits and prevent injuries. Keep your back straight, engage your core muscles, and step up one stair at a time.

Avoid using the railing for support and try to push off with your toes to engage your calf muscles. As you progress, you can increase your speed, step height or try skipping one or two stairs.

Progressive Overload

Just like with other exercises, it’s crucial to gradually increase the workload to keep challenging your body and avoid plateauing. Start with a few flights of stairs and gradually increase the duration and intensity of your workout.

You can also add weight by wearing a backpack or carrying dumbbells to make the climb more challenging.

3. Kettlebells [Burns 800-900 calories/hour]

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A kettlebell is a cannonball-shaped weight that produces a powerful, effective workout. Kettlebell workouts combine strength training with cardio and can help you burn up to 20 calories per minute (the equivalent of running a 6-minute mile.)

Now that’s getting the most from your workout time!

According to the American Council on Exercise, kettlebells can provide a higher intensity workout than the usual strength training routine in a shorter amount of time. This is because kettlebell training simultaneously works your cardio endurance while building muscle strength, balance, and flexibility.

4. Jumping Rope [Burns 600 calories/hour]

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Aside from being a fun pastime, jumping rope is an effective cardio workout that can help you lose weight. By engaging your whole body, it burns a significant amount of calories and improves coordination, balance, and agility.

One of the best cardio exercises for weight loss is jumping rope. It’s not only a calorie blaster but helps build bone density, strengthens your legs, makes your heart stronger, and improves coordination, balance, and agility.

Moreover, it is a low-cost activity that can be done almost anywhere.

Jumping rope is also a great form of plyometric workout, where both feet are off the ground. Plyometrics get your heart pumping and burn calories quickly and effectively.

Other forms of plyometrics include exercises like:

• Jumping jacks
• Split jumps
• Box jumps (you can use any step or safe, elevated platform)

5. High-Intensity Interval Training (HIIT) [Burns 600 calories/hour]

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If you’re short on time but still want to burn calories and get in shape, HIIT is the way to go. This popular cardio workout technique involves short bursts of high-intensity exercise followed by brief rest periods.

Once used to train only elite athletes, High-Intensity Interval Training (HIIT) is now mainstream and can be incorporated into many workout routines.

These workouts can be done in as little as 20 minutes and are known for their ability to burn calories not just during the workout, but even after, thanks to the “afterburn effect.” HIIT workouts also trains and conditions both your aerobic and anaerobic energy systems.

HIIT exercises can range from bodyweight movements, such as burpees and jump squats, to using equipment such as kettlebells and resistance bands. The training can also be done with treadmills, outdoor walking, swimming, cycling, and elliptical machines.

Most programs will have you push hard for a work session (between 20-30 seconds), with a short 10-20 second rest in between. The key is to push yourself to your maximum effort during the high-intensity work portion and then allow your body to recover during the rest periods.

With HIIT, a lack of time is no excuse: a 20-minute HIIT session is more effective at burning calories and fat overall than a 60-minute jog.

6. Cycling [Burns 500-600 calories/hour]

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Cycling is a low-impact exercise that increases your heart health, strengthens your leg muscles, and burns some serious calories.

If you’re looking for an effective workout that can help you lose weight while being gentle on your joints, cycling might be the perfect fit for you. This low-impact cardio exercise can be done indoors or outdoors, and it’s suitable for different fitness levels.

When cycling, you target your lower body muscles, such as your glutes, quads, and hamstrings, and you also improve your cardiovascular health. According to Harvard Health Publishing, the average person burns between 250-300 calories per 30 minute session of cycling exercise.

*Calorie burning varies depending on factors such as body weight, intensity, and duration of the workout.

7. Rowing [Burns 500-600 calories/hour]

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Indoor rowing machines, also called “ergs” or “ergometers,” have long been used by crew teams who want to maintain their training during the winter months. But over the years, they’ve also gained popularity with other people—anyone who wants a total-body workout that’s low-impact and gets your heart rate up.

Benefits of Rowing for Cardio Exercise

• Low impact
• Full body workouts
• Meditative
• Simple
• High calorie burn

Most gyms have a rowing machine section, and there are even some group fitness rowing classes you can take.

According to Harvard Health Studies, rowing burns between 250-300 calories in a 30-minute session. 

8. Dancing [Burns 460-1,000 calories/hour]

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Are you tired of the usual workouts and looking for a fun and engaging way to shed those extra pounds? Look no further than dance workouts!

Dancing not only burns calories but also helps improve endurance, coordination, and flexibility. Some popular dance styles for weight loss include Zumba, hip-hop, and salsa.

You don’t need to be a professional dancer to benefit from dance workouts. Many classes cater to beginners and offer modifications to suit different fitness levels. You can also do these cardio sessions right in the comfort of your own home!

The amount of calories you’ll burn depends on the intensity of your workout, and the type of dance:

• Zumba (460-920 calories/hour)
• Hip Hop (500-1,000 calories/hour)
• Salsa (400-800 calories/hour)

*Calorie burning varies depending on factors such as body weight, intensity, and duration of the workout.

In addition to being an effective workout, dance workouts are also a great way to have fun and socialize. Grab a friend or join a class to add some excitement to your fitness routine.

So, put on your dancing shoes and start burning those calories!

9. Swimming [Burns 250-900 calories/hour]

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Additionally, swimming helps to improve your cardiovascular endurance, making it a great form of aerobic exercise that can aid in weight loss.

There are several different swimming strokes that you can try, including:

• Freestyle (400-700 calories/hour)
• Breaststroke (400-600 calories/hour)
• Backstroke (250-400 calories/hour)
• Butterfly (600-900 calories/hour)

*Calories burned per hour are based on an average weight of 155 pounds (70 kg) and vary depending on several factors, including body weight, swimming intensity, and stroke.

Each stroke targets a different set of muscles, allowing you to vary your workout and keep things interesting. For beginners, starting with the freestyle stroke is often the easiest to learn and most effective for burning calories.

If laps aren’t you’re thing, I recommend trying my 30 minute pool workout with simple but effective exercises for any age.

Swimming is a fun and effective way to burn calories, improve endurance, and tone your muscles.

Whether you prefer swimming laps in a pool or splashing around in the ocean, make sure to incorporate this low-impact cardio workout into your fitness routine for maximum weight loss results.

Believe it or not, you can get the body you want – at any age!

Ready to lose lower belly fat? Unfortunately, endless sit-ups aren’t the answer.

The reason? You can’t spot-reduce belly fat. If you want to lose fat, you have to lose it all over.

Getting rid of stubborn belly fat and sculpting the muscles underneath requires a healthy diet and ramping up your workouts. 

Here are nine helpful lifestyle and exercise tips from experts to help get rid of that annoying lower belly fat.

1. Get Active!

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To lose weight all over, you have to shed your “extra layer” of visceral fat to see the muscles underneath. That’s where cardio comes in!

The CDC recommends 150 minutes of moderate-intensity exercise each week, including anything from jogging, jumping rope, cycling, or a spin class.

Walking is also a great option! There are so many benefits from regular walking, including:

• It burns calories: A power walk can burn anywhere from 200 to 400 calories per hour or more, depending on the speed.
• It can ease knee pain from osteoarthritis.
• It can protect your heart: Research shows walking can lower your risk of cardiovascular events like a heart attack or stroke.
• It can help prevent varicose veins.
• It helps improve your immune system.
• It can lower your blood pressure.

The bottom line? Whether you enjoy running, walking, or dancing, there is no “right” way to raise your heart rate, so pick what you like to do!

2. Try HIIT Workouts

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If you are willing to try High-Intensity Interval Training (or HIIT), it’s a top choice for anyone looking to get rid of belly fat. HIIT helps you burn more fat and calories in less time!

HIIT exercises require maximum effort through quick, intense bursts of exercise followed by short recovery periods. HIIT workouts include some of the best exercises to train and condition your aerobic and anaerobic energy systems.

Consider HIIT your intense workouts, which you only need two to three times a week. Combine them with low-intensity exercise to maximize weight loss!

3. Incorporate Ab-Targeting Exercises

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While you can’t spot-reduce fat in any area of your body, you can absolutely work to tone (or spot-sculpt) specific areas (especially your abs) by using strength training and toning exercises.

Core exercises and lower ab workouts will strengthen and tighten your abs and promote healthy aging. Strong core muscles are important for better balance and most daily activities.

If you’re not sure how to get started, check out some of our best lower-ab exercises that target unwanted belly fat!

4. Create a Calorie Deficit

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It’s fairly straightforward: If you want to lose excess fat and get rid of that lower belly pooch fast, you need to burn more calories than you take in. This is what is referred to as a “calorie deficit.”

In addition to exercise, you also need to maintain a balanced diet, cut down on processed foods (such as frozen meals, deli meats, chips, cookies, etc.), and watch your liquid calorie intake (like alcohol, tea, and soda).

Journaling about your food intake will help you understand what you’re eating and the calories in each meal. If a journal isn’t your thing, try an app like MyFitnessPal.

5. Boost Your Protein and Fiber Intake

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Fiber has a wide range of benefits, including helping you lose weight. Some types of fiber slow the absorption of nutrients, allowing you to feel full longer, which helps you consume fewer calories throughout the day.

Foods high in fiber include fruits (raspberries, bananas, avocados, and pears), veggies (peas, broccoli, and turnip greens), grains (whole wheat pasta and quinoa), and legumes (lentils and black beans).

Protein is made up of amino acids and helps feed and repair our muscles; however, it’s where you are getting your protein that matters most! Try good protein sources such as fish, poultry, eggs, low-fat dairy, leafy greens, broccoli, and asparagus.

6. Reduce Sugar and Refined Carbs

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To maximize weight loss, especially in your lower belly, you should significantly limit or eliminate added sugars and refined carbohydrates (or “empty” calories).

Foods high in refined carbs include white flour and bread, pastries, cookies, cakes, donuts, muffins, breakfast foods like waffles and pancakes, white rice, and pizza dough.

Added sugars like those in sugary drinks (such as soda and juice), processed meals, fast food, and candy increase your hunger and desire for more sugar, neither of which makes weight loss easier! Try sticking to the natural sugar found in fruits, veggies, and dairy products.

7. Stay Hydrated

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Water has plenty of benefits, including maintaining a healthy weight, aiding digestion (thus reducing belly bloat), improving energy, and reducing hunger.

Moreover, in a living, moving body, skeletal muscle is 75 to 80 percent water. In order to put healthy muscle on your body, drinking water is necessary!

On average, you should be drinking at least 8-10 glasses of water a day. If you exercise regularly, add another glass or two to that.

8. Focus on Stress Management

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Although it’s not necessarily the first step in reducing belly fat, chronic stress can certainly be counterproductive to weight loss. Research suggests a correlation between high cortisol levels (also known as the stress hormone) and increased abdominal fat. 

Some ways to help manage stress include meditation, yoga, breathing exercises, self-care, therapy, and exercise.

9. Prioritize Sleep

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You may not think sleep is connected to your weight loss journey, but research shows otherwise!

A study published in the journal Annals of Internal Medicine found that when dieters got a full night’s sleep, more than half of their weight loss was fat, as opposed to sleep-deprived dieters whose fat loss only accounted for one-fourth of their total weight loss.

Adults should regularly get the recommended 7 to 9 hours of sleep to stay healthy. Try these 15 tips for getting better sleep.

In today’s modern world, it’s all too common to spend the majority of our day sitting. Whether it’s at a desk, in front of the TV, or even while eating, our bodies often remain in a sedentary state for far too long.

However, incorporating light exercise into our daily routine can be a game changer —and one simple solution is the increasingly popular walking pad.

A walking pad is a versatile and compact piece of equipment (a mini treadmill, so to speak) that can keep you active whether you’re working, watching TV, or even cooking. With their affordable and lightweight design, walking pads are more approachable than traditional treadmills. The best part? All of those extra steps make the perfect addition to any weight loss plan!

Here, we’ll examine why it’s important to boost your daily steps, everything you need to know about walking pads, and how they can help you lose weight.

Why Daily Movement is So Crucial

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We typically think of movement and calorie expenditure in terms of minutes of exercise. But, a lot of our daily activity ultimately comes from non-exercise activity thermogenesis (or NEAT).

So, what is NEAT? In short, NEAT includes all the activities we fit into our busy schedules that aren’t “exercise.” Think of things like walking to lunch, pacing on the phone, cleaning, cooking, climbing up and down stairs, watching your kids, folding laundry — the list goes on. 

Basically, NEAT is comprised of all the daily tasks that require some kind of physical activity. (But you wouldn’t consider it “exercise,” per se.)

Why is NEAT So Important?

Dr. James Levine of the Mayo Clinic explains the importance of NEAT and the worthwhile opportunity for weight loss and other health gains.

Dr. Levine pioneered the treadmill desk, and his studies showed that when a healthy individual walks at a slow pace of around 1-2 mph during the workday, they can burn a significant amount of extra calories. This can make a huge impact in people’s weight loss efforts. It’s not sweaty exercise; it’s just consistent movement!

Levine makes the convincing argument that NEAT could burn up to 1,000 extra calories per day when added strategically to the workday. 

As we begin to understand the importance of NEAT, it’s easy to see how working from home or sitting at a desk all day can be quite an obstacle. How can you incorporate more movement into your day when you’re glued to a desk?

That’s where walking pads come into play!

Walking Pads vs. Treadmills

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Both walking pads and classic treadmills provide an opportunity for cardiovascular exercise. They are both exercise equipment tools with a user-friendly operation that can be used in a home gym or home office. However, the two have pretty stark differences.

Treadmills

Treadmills are commonly known for their powerful performance and have been a staple running machine in home gyms for years. They are typically heavy and immobile and take up quite a bit of space. Treadmills have many great features, like incline control and higher maximum speed capacities. They can be used for anything from a daily walk to an intense run.

Walking Pads

On the other hand, walking pads are a newer product on the market. With many workers trying to combat sitting at a desk all day and social media trends like cozy cardio, it makes sense that these walking pads are quickly gaining popular product reviews. 

These compact treadmill options are smaller, have lower speed capacities, and are usually portable, making them a great option for limited space. They are a simpler, more affordable option that allows you to walk for a long time in your home office or living room. Some have the capacity for running, but not nearly in the same way as a traditional treadmill does.

Benefits of Walking Pads

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Walking pads work well just about anywhere. Any space from a small apartment to a home will work!

Whether working from home or watching TV, the extra steps will benefit your health and general mobility.

Here are just a few of the benefits of walking pads:

• Increase NEAT activity easily at home
• Compact designs are great for small spaces
• Easy to store when not in use
• Easy way to stay active while working
• Affordable pricing

Getting Started With Walking Pads

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Walking pads are different than traditional treadmills. If you’re just starting to learn about walking pads, here are a few things you should know:

• Speed Capacity: Walking pads are made for slower movement than treadmills. Most walking pads have various speeds and will top out at a certain point. Top speed can max out around 4 miles per hour. If you’re looking for higher speeds or an option for running, a traditional treadmill might be a better fit.
• Portability: The walking pad’s beauty is that it works well in small spaces. Its compact design allows for easy storage under desks, beds, or against the wall, saving valuable space. Some models are even foldable.  
• Size: These machines are made to be compact. Small, foldable, and movable designs are popular!
• Weight Capacity: The weight capacity for walking pads is much lower than a traditional treadmill. Common weight capacities are around 200-250 pounds. You’ll want to choose an option that works with your weight limit.
• Walking Pad Affordability: The good news is, since they are smaller and simpler than traditional treadmills, they are more affordable, too! Many walking pads fall within the price range of $200 to $500. 
• Data Tracking: Fair warning: A fitness tracker on your wrist, like the Apple Watch, may not accurately record your steps if you’re working at a standing desk. Typing and resting your arms on the desk will throw off the tracking. Luckily, most walking pad models have features that report your speed, time, distance, and calories burned. 

Can a Walking Pad Help You Lose Weight?

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In short, yes! Walking pads are great for weight loss. Incorporating more steps into your day with a walking pad helps increase your calorie expenditure, which is key for losing weight.

But remember, your diet is also essential. If you walk all day but also eat unhealthy snacks and sugary drinks, weight loss will be much harder.

That said, walking pads can certainly be helpful in your weight loss journey. If you’re already incorporating a healthy diet and appropriate exercise levels, extra daily movement may help push you towards your goals.

The extra low-impact activity of walking can also relieve stiffness and soreness and help keep your joints lubricated and strong, which helps you stay healthy and avoid injury.

Strength training, core exercises, and yoga are all great additions to expedite your weight loss journey. Walking pads can help with weight loss when you incorporate them into a well-rounded strategy.

If you’re ready to get started, check out our top walking pad picks from a fitness expert!

Did you know standing exercises for a flat stomach can be just as effective (if not more effective!) than core work on the mat? It’s a big reason standing ab exercises are so popular, especially for those dealing with back and knee pain who struggle to get on and off the floor.

Our 12 standing ab exercises also mimic normal everyday activities, making them great functional strength training workouts. Functional strength training is all about incorporating movements that challenge your stability and mobility, like balancing on one leg or doing core exercises on an unstable surface. 

Ready to get started? The following 12 standing ab exercises require no equipment and help work your core, improve your body’s ability to move efficiently, and reduce the risk of injury in everyday activities.

1. Cross-Body Bicycle Crunches

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Performing cross-body bicycle crunches will engage your entire core, emphasizing oblique muscles for improved rotational strength.

How to Perform Cross-Body Bicycle Crunches:

• Stand with feet hip-width apart, knees slightly bent, hands behind head.
• Keep low abs pulled in tight and lift left knee up as right shoulder rotates towards knee.
• Lower back to start. Repeat on the opposite side.

2. Cross-Body Leg Lifts

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This standing ab exercise will strengthen your lower abs and hip flexors, enhancing stability and balance.

How to Perform Cross-Body Leg Lifts:

• Stand with feet hip-width apart, knees slightly bent, hands behind head.
• Keep low abs pulled in tight and lift left leg straight up as right-hand reaches towards toes.  Keep your back straight and your head up. 
• Lower back to start. Repeat on the opposite side.

3. Standing Oblique Crunches

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This standing oblique exercise focuses on the obliques, enhancing side core strength and definition.

How to Perform Standing Oblique Crunches:

• Stand with your feet shoulder-width apart. Lift right arm up overhead. 
• Bring the right knee up to the side to meet your right elbow, engaging through your obliques. 
• Return to standing. Repeat on the other side. 

4. Fully Body Circles

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Performing full-body circles activates your entire core while enhancing flexibility and balance.

How to Perform Fully Body Circles:

• Stand with your legs hip-width apart.  Raise both arms up and clasp your hands overhead. Slightly soften your knees and contract your abs. 
• Bend forward at the hips and slowly draw a full circle with your body. 
• After several circles, one way, change directions. 

5. Oblique Burners

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This standing oblique exercise specifically targets your oblique muscles, improving side torso strength and toning.

How to Perform Oblique Burners:

• Stand with wide feet, heels in, and toes turned out. Sink into a plie with knees bent and hands lightly touching the back of your head.
• Bend to the right, reaching your right hand to the middle of your right calf. 
• Return to the center. Repeat on the other side.

6. Cross Behind Lunge with a Knee Lift

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This ab exercise strengthens your core and lower body while improving balance and coordination.

How to Perform Cross Behind Lunge with a Knee Lift:

• Begin standing with your feet hip-distance apart and your hands lightly touching the back of your head.
• Cross your right food behind your left leg, keeping your hips facing forward as you bend both knees and lower yourself toward the floor in a lunge. Keep your back straight and chest lifted. 
• Drive your right knee up to meet your right elbow in a side crunch. Repeat for desired number of reps and then repeat on the other side.

7. Cross Body Knee Thrusters

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Performing cross-body knee thrusters engages your entire core, emphasizing the obliques and lower abs for a toned midsection.

How to Perform Cross-Body Knee Thrusters:

• Stand with your feet hip-width apart and extend your arms up and over your right shoulder. 
• Drive your left knee up and across your body, and bring your arms down to meet your knee. 
• Return to start. Repeat on the other side.

8. Crossover Toe Touches

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Performing crossover toe touches engages your entire core, emphasizing flexibility and coordination.

How to Perform Crossover Toe Touches:

• Stand with your feet wide and extend your arms into a T position. 
• Engage your core, rotate your torso to the left, and reach your right hand to your left foot.  Bend your knees slightly if your hamstrings are tight. 
• Return back to standing and alternate to the other side. 

9. Side Twist Standing

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This standing oblique exercise will strengthen your obliques and improve rotational flexibility and balance.

How to Perform a Side Twist Standing:

• Stand with feet hip-width apart, slight bend at the knee, pelvis slightly tucked under, and abs pulled in toward the spine.
• Hold your arms in a circle directly out in front of your chest, as if you are holding an imaginary beach ball. Take a deep breath in, and as you exhale, twist your imaginary ball to the left 3 times, moving far, farther, and farthest.
• Do not move your hips. The rotation should come right at your ribcage.
• Return to center, inhale, then twist the “ball” to the right far, farther, farthest, returning to the center to inhale. Repeat twisting three times in each direction.

10. Fast Corner Punches

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I love using fast corner punches to increases core engagement and cardiovascular endurance while targeting my obliques.

How to Perform Fast Corner Punches:

• Begin in a standing position with feet hip-width apart and knees slightly bent.
• Pull your arms close to your side, bending the elbows and making two tight fists facing toward you.
• Punch your left arm across your body to the right corner and then do the same to the left.  Keep your hips steady and rotate from the waist area, contracting your abs. 
• Repeat for the desired amount of repetitions. 

11. Fast Uppercuts

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You might think of fast uppercuts as a boxing exercise, but this standing ab movement actually enhances core strength and coordination, focusing on your upper abs and obliques.

How to Perform Fast Uppercuts:

• Begin in a standing position with feet hip-width apart and knees slightly bent.
• Pull your arms close to your side, bending the elbows and making two tight fists facing toward you.
• Punch each fist in an upward motion stopping right about chin level, alternating right and left. Keep your hips steady and rotate from the waist area, contracting your abs.  
• Repeat for the desired amount of uppercut repetitions. 

12. Chair Pose with a Twist

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The chair pose with a twist exercise engages your entire core, improving balance, flexibility, and spinal strength.

How to Perform Chair Pose with a Twist:

• Stand with your feet close together.  Engaging your core and inner thighs, bend your knees and send your hips back into a chair pose.
• Lift your chest and chin up, hands in a prayer position. 
• Rotate your upper body to the right, aiming to get your left elbow to your right knee. Think about rotating from the waist, and don’t rotate your hips. 
• Return back to the start and rotate to the other side.

The holiday season often brings indulgent meals and cozy nights by the fire, making it easy to lose track of your fitness goals.

Low-impact exercises are a gentle yet effective way to stay active, manage weight, and reduce stress during this busy time.

Here’s a list of exercises and tips to keep you moving while enjoying the season.

1. Walking Intervals

Alternate between a moderate and brisk pace during a 30-minute walk. This variation boosts your heart rate without straining your joints, helping burn more calories and improve endurance. Plus, a stroll through holiday-lit neighborhoods can make the experience more festive.

Try these free walking workouts to boost your activity and burn more calories!

2. Chair Yoga

Use a sturdy chair to perform seated poses like twists, forward bends, and gentle stretches. Chair yoga improves flexibility and reduces stress, which can prevent emotional eating during holiday chaos.

It’s perfect for when you need a break from cooking or socializing.

3. Low-Impact Dance Workouts

Dance to your favorite holiday tunes or follow a low-impact dance class online. The rhythmic movements improve coordination and cardio health while keeping the workout light on your joints.

Bonus: It’s a mood booster that gets you into the holiday spirit!

4. Mini Resistance Band Workouts

Perform simple exercises like lateral leg lifts, seated rows, or bicep curls with a resistance band. These bands add muscle-toning resistance without the need for heavy weights.

They’re portable, so you can sneak in a quick session between holiday errands.

5. Tai Chi Flow

This ancient practice involves slow, deliberate movements that improve balance, flexibility, and mental clarity. Tai Chi is an excellent way to combat holiday stress while gently burning calories.

Practice it indoors or outdoors for a mindful escape.

6. Pilates Mat Work

Focus on core-strengthening moves like leg circles, bridges, and side planks. Pilates enhances muscle tone and posture, which helps counteract long hours of sitting during holiday gatherings. All you need is a mat and some floor space.

Try these free pilates exercises for beginners to get started!

7. Swimming or Water Aerobics

If you have access to a heated indoor pool, swimming is a fantastic full-body workout. Water aerobics offer gentle resistance that strengthens muscles and burns calories without joint strain. It’s a refreshing way to unwind after holiday shopping.

This 30 minute swimming workout for seniors is a perfect way to get started!

8. Bodyweight Circuits

Combine simple exercises like wall push-ups, step-ups on a sturdy surface, and glute bridges for a low-impact circuit. These exercises improve strength and endurance while being easy on your body. Do a few rounds in your living room to stay consistent during busy days.

9. Stability Ball Exercises

Use a stability ball for core exercises like seated leg lifts or gentle back extensions. The ball engages your core for balance, improving strength and stability. It’s also a fun way to mix up your routine.

10. Stretch-and-Step Combos

Alternate between dynamic stretches (like arm swings or hip circles) and step-in-place movements. This gentle combination keeps you limber while elevating your heart rate slightly. Perfect for a quick energy boost between holiday festivities.

Planks are one of those solid, tried-and-true workout moves that deliver on what it promises — tight, strong abs. If you’ve nailed the basic plank and are ready to take it to the next level, we’ve got you covered. This is the challenge you need to stay fit in 2024!

Each of our plank variations offers the elements of balance, symmetry, oblique lifts, and lower back engagement to give you a complete, all-around core strength challenge.

Follow These Workout Instructions for Optimal Results:

• Perform each exercise for the time provided and move directly to the next one.
• Go through the routine twice for a 7-minute ab-building workout.
• Your form is crucial, so keep everything tight and aligned.
• This is a great challenge to add to the end of your cardio workout or at-home workout when you have a few spare minutes and want to work your core!

1. Plank to Single-Arm Reach

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How to do a plank to single-arm reach:

1. Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
2. Raise your right arm and hold for one count.  Repeat on the other side.
3. Continue for 30 seconds.

2. Side Plank Lift-and-Lower Exercise

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How to do a side plank lift-and-lower:

• Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder and keeping your forearm on the mat perpendicular to your body. Stack your feet and stay in one long line as you engage your core and lift your hips up forming a side forearm plank.
• Dip your hips down toward the mat and lift back up using your obliques and core muscles.
• Keep dipping for 30 seconds. Then, switch to the other side for another 30 seconds.

3. Side Plank Crunch

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How to do a side plank crunch:

1. Come into a side forearm plank by lying in one long line on one side, stacking your elbow under your shoulder, and keeping your forearm on mat perpendicular to your body. Stack your feet and stay in one long line as you engage your core and lift your hips up forming a side forearm plank. Lift your top arm toward the ceiling.
2. Bring the elbow on your top arm and knee on your top leg in to tap the elbow and knee together. Then reach both long and repeat the tap working your obliques and entire core with these crunches.
3. Perform for 30 seconds on each side.

4. Reverse Plank Exercise

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How to do a reverse plank:

1. Start seated on the floor with legs long in front of your body. Place hands behind your hips slightly wider than shoulders with fingers pointed toward your feet.
2. Lift hips and torso off the floor and gaze up toward the ceiling keeping your neck relaxed. Keep your body in a long line with softly pointed toes. Keep abdominals tight and do not let your back sag.
3. Hold for 30 seconds, then release to the floor slowly.

5. Cross-Body Plank

Photo Credit: Get Healthy U

To perform a cross-body plank:

1. Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.
2. Lift your right leg off the floor and bring your knee toward your chest and across your body, bringing your knee as close to your opposite elbow as possible. Return your leg to be back in a full plank and repeat on the opposite side.
3. Repeat for 30 seconds.

Rest for 30 seconds and repeat all five moves for a total of 7 minutes!

Alzheimer’s disease can often be difficult to detect in its earliest stages, but recognizing the warning signs can make a significant difference. Early intervention can lead to more effective management and support for both you and your loved ones.

Here are 10 common early signs of Alzheimer’s to be aware of and why they matter.

1. Memory Loss That Disrupts Daily Life

Occasionally forgetting appointments or names is normal, but frequent and disruptive memory loss is a red flag. This could include forgetting recently learned information or repeatedly asking the same questions.

Memory issues are often one of the first and most recognized symptoms of Alzheimer’s. This is different than causes of brain fog, which can be improved with lifestyle changes.

2. Difficulty Planning or Solving Problems

Struggling to follow a familiar recipe or keep track of monthly bills may indicate cognitive decline. Alzheimer’s can affect the ability to think through problems, make plans, and follow sequences.

If simple tasks become confusing or overwhelming, it’s time to take note.

3. Challenges Completing Familiar Tasks

Tasks you’ve done countless times, like driving to a familiar location or managing a budget, may suddenly become difficult. Alzheimer’s impacts the ability to complete daily tasks, even those that once felt second nature.

This decline in routine skills can be a sign of cognitive changes.

4. Confusion with Time or Place

Losing track of dates, forgetting where you are, or not understanding the passage of time can all be concerning. Alzheimer’s can cause disorientation that goes beyond the occasional mix-up.

If someone gets lost in a familiar place or can’t recall how they arrived somewhere, it’s worth investigating.

5. Trouble Understanding Visual Images and Spatial Relationships

Vision issues not related to eye health, like difficulty judging distance or trouble reading, can signal early Alzheimer’s. These problems can make it hard to drive or navigate spaces safely.

If a loved one starts to have spatial awareness issues, it could be a sign of neurological changes.

6. New Problems with Words in Speaking or Writing

Forgetting words, struggling to follow a conversation, or calling things by the wrong name could indicate Alzheimer’s. Difficulty finding the right words or repeating oneself can interfere with communication.

People may also stop mid-sentence and not know how to continue.

7. Misplacing Things and Losing the Ability to Retrace Steps

Everyone misplaces things occasionally, but Alzheimer’s can make it impossible to retrace steps to find them. People may put items in unusual places and become increasingly frustrated when they can’t locate them.

This may lead to accusing others of stealing, which can be distressing.

8. Decreased or Poor Judgment

Making uncharacteristically poor decisions, like giving large amounts of money to telemarketers or neglecting self-care, can be an early sign. Alzheimer’s affects judgment and decision-making skills, sometimes leading to risky behavior or inattention to important tasks.

Watch for drastic changes in how someone manages personal or financial responsibilities.

9. Withdrawal from Work or Social Activities

A person experiencing cognitive changes may begin to pull away from hobbies, social activities, or work. They may struggle to remember how to complete a favorite hobby or feel embarrassed about their memory lapses.

Isolation can accelerate cognitive decline, so noticing early withdrawal is important.

10. Changes in Mood and Personality

Sudden mood swings, increased irritability, or signs of depression can accompany the onset of Alzheimer’s. People may become more anxious, fearful, or suspicious as their understanding of the world changes.

Pay attention to shifts in mood or personality that seem out of character.

While more intense exercise like high-intensity interval training (HIIT) is essential for losing fat, there are plenty of everyday activities that burn calories! Even better? They also count towards the CDC-recommended 150 minutes of moderate-intensity activity per week.

Moderate-intensity activities get you moving strenuously enough to burn off three to six times as much energy per minute as you do when sitting quietly.

Even though moderate-intensity, everyday activities might not seem like exercise, there are still great health benefits, like:

• Increased energy
• Reduced blood pressure
• Reduced risk for type 2 diabetes, heart attack, stroke, and cancer
• Lessened arthritis pain
• Lowered risk of osteoporosis
• Decreased  symptoms of anxiety and depression

So, if you don’t have time for a workout, try one of these 12 daily activities that burn more calories than you might realize.

(Note: All of the calorie estimates are based on data for a person weighing around 150 lbs. You may burn more or less, depending on your weight.)

1. Shopping

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Calories Burned: 500-600 calories in 3 hours

It’s fun to head out for a day of shopping to find something fresh and new! A 150-pound person can burn up to 200 calories per hour walking at about 2 mph. And let’s face it—no one shops for just an hour!

2. Cleaning

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Calories Burned: 324 calories per hour

Maybe cleaning isn’t under the category of things you enjoy. (Or maybe it is!) In either case, it’s a very active way to spend your day and quickly burn calories!

Doing some heavy cleaning, whether it’s mopping, shining the windows, or washing the car by hand, is a great way to be productive while getting in a decent workout.

3. Painting the House

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Calories Burned: 352 calories per hour

There’s something refreshing about painting a room, isn’t there? It brightens the entire space and gives it a calm, clean feel.

Instead of spending hundreds of dollars hiring a painter for your next painting job, save the money and do it yourself. Paint is relatively cheap, and you’ll burn tons of calories in the process.

4. Grocery Shopping

Calories Burned: 212 calories per hour

You have to do it anyway, right? Instead of ordering groceries online and having them delivered, burn some calories by doing it yourself!

Pushing a cart up and down the grocery store aisles for an hour will burn around 200 calories. Bonus if you bag your own groceries!

5. Playing with the Kids

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Calories Burned: Around 282 calories per hour

Whether they’re your kids or your grandkids, getting some one-on-one play time can be incredibly beneficial! Play hopscotch, dance, help them ride a bike, play tag, or get moving in another way that everyone enjoys.

Try these 45 fun and healthy activities to do with kids for even more great ideas!

6. Outdoor Clean-Up

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Calories Burned: Around 1800 calories in four hours

If you’re into volunteering, cleaning up a beach or other outdoor area is great exercise!

If you head out for a few hours to pick up trash, you’ll do something good for the community and torch a bunch of calories in the process.

7. Mowing the Lawn

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Calories Burned: 396 calories per hour

No, not with a riding mower! Pushing a lawnmower, even the self-propelled style, is a fantastic cardiovascular and strength activity combined in one.

Plus, you’ll get a great leg workout with bonus core strengthening when you pull your abs in to protect your back.

8. Walking the Dog

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Calories Burned: 133 calories in 30 minutes

When you take your dog out for some fresh air (and a potty break), you can burn over 100 calories in 30 minutes just by walking 3.5 mph. Not too shabby, right?

If you don’t have a dog, grab a cup of coffee and enjoy a morning stroll. A leisurely walk might not feel like much, but you’re getting more of a workout than you think!

Try my power walking challenge to up your steps while getting support along the way.

9. Moving

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Calories Burned: 500 calories per hour

No one likes moving, but the next time your friend asks for help, you might want to consider it!

Moving heavy boxes around can burn around 500 calories per hour. And since moving is usually an all-day affair, you’ll get a pretty major workout without going near a gym!

10. Sleeping

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Calories Burned: 44 calories per hour

Yep—you burn calories while you sleep! This might motivate you to aim for those coveted 7-8 hours of sleep every night: getting a good 8 hours can burn around 350 calories.

These are my favorite tips for getting better sleep!

Getting a good night’s sleep is vital for health and well-being, yet for many couples, sharing a bed can become a source of sleep disruption.

The concept of a “sleep divorce” – choosing to sleep separately from a partner for the sake of better sleep quality – is becoming a popular solution for couples who struggle to rest well together.

From snoring to differing sleep schedules, here are signs that a sleep divorce might help you get the quality rest you need without sacrificing your relationship.

If you’re not quite ready for a sleep divorce but need better rest, check out these science-backed tips for getting better sleep at night.

1. Snoring and Sleep Apnea

Loud snoring or sleep apnea can wake up the other partner multiple times during the night. While treatments for these issues exist, a sleep divorce could offer immediate relief for uninterrupted rest until solutions are found.

2. Different Sleep Schedules

Many couples have different sleep-wake cycles, with one person being an early bird and the other a night owl.

These contrasting schedules can lead to bedtime disturbances, so sleeping separately could allow each person to follow their natural rhythm without affecting the other.

3. Temperature Preferences

If one of you prefers a cold room while the other needs warmth, sleeping together can be uncomfortable.

Separate sleeping spaces allow each person to control their ideal sleep environment, making it easier to rest soundly.

4. Need for Space or Comfort

Those who toss and turn or need extra space may inadvertently disturb their partner.

When bed-sharing doesn’t allow for comfort, separate beds or even bedrooms can provide each person the freedom to sleep more comfortably.

5. Better Mental and Physical Health

Studies show that poor sleep can lead to health issues, including anxiety, weakened immunity, and chronic fatigue.

If sharing a bed impacts either person’s well-being, a sleep divorce can be a practical, temporary solution to prioritize health and rest.

6. Frequent Sleep Interruptions

If one partner’s movements, tossing, or restlessness keeps the other awake, this may signal the need for separate sleeping arrangements.

Interrupted sleep can leave you both feeling groggy and irritable, affecting mood and energy.

If you’re dealing with nagging foot pain, especially around the heel, you might be experiencing the early signs of plantar fasciitis.

This common condition can start as a mild discomfort but quickly escalate, making everyday activities a challenge. Recognizing the warning signs early and using plantar fasciitis stretches can make a big difference in managing the pain and preventing it from worsening.

Here are the top symptoms to look out for and what each one means for your foot health.

1. Heel Pain

This pain is often described as stabbing or throbbing and tends to be more noticeable upon standing up after a period of rest, like in the morning or after sitting for a while.

It can gradually ease as you move around, though it may return or worsen if the foot is overused later in the day.

2. Pain During Activity

With increased activity, the pain can intensify, especially during high-impact activities like running or jumping.

Unlike other conditions that improve with movement, plantar fasciitis pain can worsen the longer you stay active, creating a cycle of discomfort and recovery that can be challenging to manage.

3. Morning Stiffness

This stiffness is usually felt in the first few steps of the day and may make the foot feel tight or inflexible.

Moving slowly and doing gentle stretching exercises can help ease this stiffness over time, but it may return each morning or after periods of rest.

4. Pain in the Arch

While the heel is often the focal point, plantar fasciitis can also cause a dull ache or tenderness along the arch of the foot.

This arch pain can worsen if you spend extended time walking on hard surfaces or if you have a flat or high arch that lacks support.

5. Difficulty with Range of Motion

Plantar fasciitis may make it hard to flex the toes up toward the shin, especially due to tightness in the calf or Achilles tendon.

Reduced range of motion can make it difficult to walk comfortably, especially up stairs or on uneven surfaces.

6. Worsening Pain with Barefoot Walking

Going barefoot, particularly on hard surfaces, often aggravates plantar fasciitis as there’s no support for the arch, putting additional strain on the plantar fascia.

Supportive shoes with good arch support and cushioning can help reduce the pain by relieving stress on the fascia. Here is a great guide for what really matters in a supportive shoe.

7. Swelling and Inflammation

In some cases, inflammation causes the heel or arch to swell slightly, with possible warmth or redness.

This swelling can create a noticeable bulge along the bottom of the foot, making the area tender to touch and further limiting comfortable movement.